Contour Ball Pro - "Rolling F.I.R.E"
Functional Integrated Reactive Exercise with Ball Options

Course Outline

I. Overview

A. Course Description
F.I.R.E. is a method of resistance training created by Reebok University to train your body as a whole, not a sum of its parts. The legs, arms and trunk are working in concert with each other in planes of movements that create a resilient, strong and mobile body. While this super-efficient, functionally-targeted training program can be performed with a wide variety of equipment, Rolling FIRE demonstrates ball options such as the new contour ball, physioball, and medicine ball. Using balls in training helps provide options for modification and intensification, as well an added element of fun. Learn to tailor cutting-edge reactive training to meet the needs of your club and classes. Roll away with multiple workout options and an understanding of how to apply this challenging functional strength program.

B. Benefits of Resistance Training with Physio Rolls

II. Equipment

A. Proper Inflation
B. Usage
C. Placement

III. Physiological Principles of Progressive Resistance Training

A. How Muscles Produce Force

1. Energy Production
2. Muscle Structure

a. Muscle fibers
b. fiber types
c. fiber arrangement

3. Muscle Contraction

a. motor unit
b. types of contraction

B. How Muscles Regulate Force

C. Protective Mechanisms and Injury Prevention

1. Reflexes
2. Fatigue
3 Relaxation and NM Coordination
4. Breathing

IV. Endurance-Strength-Power Continuum

V. Variables in Resistance Training Response

A. Impact of Genetics
B. Impact of Age
C. Frequency of Training
D. Sets and Reps
E. Breakdown Training
F. Movement Speed

VI. Benefits of Progressive Resistance Training

VII. Benefits of Training with Contour Pro

A. Functional Strength

1. Incorporates Stabilization
2. Incorporates Balance
3. Uses Multiple Muscle Groups
4. Compound, Functional Movement Patterns
5. Closed, Full Chain Exercise

B. Isolated Strength vs. Integrated Strength

VIII. Principles of Resistance Training

A. Resistance Training Adaptations

1. Primary Stress Adaptations
2. Intermuscular Coordination

B. Progressive Exercise Selection

1. Overload Principle
2. Periodization
3. Order

C. Intensity Options

1. New Participants
2. Skilled Participants

IX. Designing A Contour Pro Resistance Training Workout

A. Set Up

1. Equipment Options
2. Safe Positioning of Equipment

B. Strength Training Considerations

1. Warm-up & Stretch
2. Work from Largest to Smallest Muscle Group
3. Teach integrated movements as isolated movements first
4. Reduce number of repetitions with completed integrations.
5. Emphasize proper adherence to technique...with compromised form, return to isolated movement of choice

C. Resistance Training Considerations

1. Follow ACSM Guidelines: 8-12 Reps-Strength & 12-20 Reps-Endurance
2. Follow Proper Safety Guidelines And Technique
3. Create A Balanced Workout

D. Cueing Considerations: Verbal & Visual

1. Bilateral vs. Unilateral Exercises- Number Of Repetitions In 1 Minute
2. Safe Transitions
3. Alignment Corrections and Technique Tips

Contour Ball Pro - Rolling F.I.R.E Exercises

X. Exercise Sequences

Sequence I
Starting Position: Standing with Physio roll between knees, Med ball in hands
¨ Squats with Adduction (Physio roll between knees)
¨ Chops & Lifts (Med Ball in hands)
¨ Biased Squats with cross, chop & lift
¨ Dead Lifts w/physio roll scissored between ankles, Med ball at hips
¨ Rolling Hamstring Stretch

Sequence 2
Starting Position: Seated with physio roll between knees, Med ball in hands
¨ Postural Holds w/posterior tilts
¨ V Sits w/arm variations
¨ Single leg extensions w/balance variations
¨ V-Sits with w/various leg lifts
¨ “Roll back” Low Back/Hamstring/Hip flexor stretch

Sequence 3
Starting Position: Sidelying on Physio roll, Med ball in hands
¨ Lateral flexion
¨ Abduction/Adduction
¨ Lateral flexion/abduction & adduction combo
¨ Seated Hip rotation & knee extension
¨ Lateral stretch
¨ Kneeling hip abductor/adductor stretch

Sequence 4
Starting Position: Supine incline on physio roll, Med ball in hands
¨ Reverse Trunk curl and/with pelvic tilt
¨ Trunk curls w/leg variations
¨ Reverse cycle (with lifted knee passing across midline), ball cross and chop
¨ Thoracic Bridge w/balance variations
¨ Anterior trunk stretch

Sequence 5
Starting Position: Prone on Physio roll w/ball in one hand
¨ Opposition arm-leg raise
¨ Prone trunk extension w/holds
¨ Prone tuck and extend
¨ Prone trunk stretch

Sequence 6
Starting Position: Prone on Physio roll
¨ Intensity Level: Hardest
¨ Push-ups w/ankles on Physio roll
¨ Lat Roll w/rows
¨ Kneeling lat stretch

Sequence 7
Starting Position: Supine on floor /legs elevated on Physio roll
¨ Bent Knee Adduction
¨ Hamstring curls
¨ Reverse Trunk Curls
¨ Supine hip extension w/butterfly
¨ Rotary torso stretch

Contour Ball Pro Resistance Training
Sample Workout: Total Body Circuit

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