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Document SummaryPart A - Gravity and Health
Gravity is one of the four universal forces without which our galaxy, our solar system and our planet would not exist. As a species, and as children, we developed in a world with gravity so had to develop systems to cope with it's constant downward pull. Gravity has always been considered a constant, until we ventured into space and experienced long term microgravity environments. Prolonged weightlessness produces rapid deteriorating effects on human physiology and we now recognise these same effects in microgravity environments on earth, eg. bed rest and the sedentary. Hypergravity training programs are offering new opportunities to maintain and promote healthy living.
Part B - How Whole Body Vibration works
Health Professionals have been using short-term vibration in varying forms for many years. At low frequencies vibration can be used to relax muscles - indeed, in the past physiotherapists have put children with spasticity (high muscle tone) onto washing machines to help break the muscle spasm. Whilst at high frequencies physiotherapists use vibration to wake a muscle up or to stimulate it. Whole body vibration is implemented through the use of a vibrating platform on which exercises can be performed. The intensity and the direction of these vibrations are essential for their effect. How vibration affects the body involves a number of reactions and systems, specifically the anti-gravity muscles are stimulated to work by the stretch reflex via the muscle spindles. Researched benefits have been demonstrated to include muscle strength and power, flexibility, balance/falls prevention, incontinence, bone strength, tendon rehabitation, peripheral circulation and more.
Part C - Practical application
Before commencing on any training program all users must be aware of the contraindication, side effects and potential dangers of whole body vibration. Basic training considerations are discussed including the effects of frequency, amplitude, time, intensity, positioning, dampening and functionality.
Table of Contents
Part A - Gravity and Health
- Gravitational Theory
- Practical Gravitation
- G-Forces
- Evolution
- From Water to Land
- From Four Legs to Two
- Ontogeny Recapitulates Phylogeny
- Antigravity Muscles and the Stretch Reflex
- Life with Gravity
- Space and Microgravity
- Microgravity on Earth
- Bed Rest
- Aging and Decrepitude
- De-Evolution
- Gravity and Good Health
- Good Posture
- Stand, Don't Sit
- Smarter Exercise
- Hyper Gravity
Part B - An Introduction to Whole Body Vibration
- History of Whole Body Vibration
- How it Works
- Occupational Health and Safety
- Training Effects of Whole Body Vibration
- Immediate and Short Term Effects
- Long Term Effects
- Side Effects
- Type of Whole Body Vibration
- Discussion
- References (32)
Part C - Practical Whole Body Vibration
- Contraindications
- Caution/Side Effects
- Elderly
- Diabetics
- Incontinence
- Basic Training Instructions
- Socks/Shoes
- Frequency
- 5-6 Hz Standing/Balance Improvement
- 10-14 Hz Circulation, Relaxation and Recovery
- 18-25 Hz Muscle Strength and Power
- 28-30 Hz Muscle Tone. Rehabilitation of Tendon and Bone
- 40-50Hz Muscle and Skin Toning
- Amplitude
- Time
- Intensity
- Don't Overdo It!
- Dampening
- Position
- Functionality
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