Ratings of Perceived Activation (RPA Scale)

-
I would like to introduce my method for measuring muscle activation, a Ratings of Perceived Activation Scale.  I developed this chart to help manage problematic areas that need to be addressed.  It also helps my clients provide feedback regarding their ability to consciously activate certain muscle groups.


By assigning a number to a client's muscle activation, a map of their muscle activation can be made. This makes it easier to focus on establishing muscle activation in areas that need it the most.

Example Client:  Cyclist complaining of quadricep fatigue, difficulty breathing, knee and lower back pain.

RPA Map:
  • Quadriceps: 10 
  • Gluteus Maximus: 3 
  • Rectus Abdominis: 10 
  • Pectoralis Major: 8
  • Middle trap/ Rhomboid: 4
  • Back extensors: 5
A quad dominant pedal stroke stresses the patellar tendon.  By working on muscle activation protocols to increase glute activation specifically for the bike, knee pain diminishes.  Increasing back extensor activation helps the cyclist maintain an anterior pelvic tilt, keeping the lumbar spine neutral to eliminate the low back pain.  By stretching the chest, the cyclist begins to reverse the neural inhibition at the mid back, improving posture and increasing chest expansion for deeper breaths.
Vincent Vergara holds a degree in Kinesiology and multiple certifications from the American Council on Exercise- Personal Trainer, Fitness Nutrition and Sports Conditioning.

For personal training or coaching inquiries, please contact Vincent at EatSleepTrainSmart@gmail.com or cell 260.797.2256.

Comments

Post a Comment

Popular posts from this blog

Caleb Ewan's Sprint Position - Revealed through Kinesiology

-
Image
Caleb Ewan has been disrupting the sprint scene with a "new" sprinting technique that combines the aerodynamic benefits of a super tuck with a modified pedal stroke. Below is a still grabbed from the video (at end of post): Sprinting in a low position isn't new; in fact, some of the riders that followed (off screen) were in a lower position than Caleb Ewan. What's different is that whenever he assumes this position, the six O'clock position of his pedal stroke shifts backwards to seven O' clock. This only happens if he primarily uses hip extension (gluteal muscles) to move the pedals. Being able to continue using the strongest muscles of the body in an extremely aero position is the secret to his success. WHY THE 7 O'CLOCK SPRINT TECHNIQUE IS THE FASTEST There are two things that matter in a sprint: 1. Power 2. Mass Sprinters have the problem of having more power than mass. When you have more power than mass, the power you send to the pedals will also
Read more

Eagle Creek Park Cycling Grand Prix v2.0 - FIRST PLACE & FIRST PODIUM FINISH!

-
Image
I can't even begin to describe how awesome it felt to have two dreams come true at once!  I always wondered what it would be like to be on the podium, but I never thought I had a chance at first place! THE COURSE Below is a map of the course highlighted in blue.  It ran counterclockwise.  There were a few corners that stuck out to me. Bottom right (corner #1):   This wasn't a very sharp corner, but the trees and brush made it difficult to see around it, so the group had a tendency to slow down and merge into a single line here. Top right (corner #2):  This corner was very sharp, so oftentimes the group would merge into one or two pacelines, especially at higher speeds. Top left (corner #3):   The inside half of this corner was covered by loose asphalt, so it wasn't an ideal or safe place to pass.  Pretty much everyone had to take a very awkward, wide line.  We could only fit about three abreast in this corner. Bottom left (corner #4):  This was a very fast co
Read more

How To Hold an Aero Position

-
Image
Peter Sagan holding an aero position with minimal compensation - Photo by Ezra Shaw Getty Images There are climbs and then there are winds.  For many cyclists, riding into a strong wind can be more difficult than climbing, mostly because cyclists are required to reach a low aerodynamic position which can be uncomfortable, difficult or painful to hold.   Cyclists must demonstrate adequate   hamstring   and   lower back   flexibility to hold an aero position comfortably.   The flexibility needed to ride well in the wind can take time to develop, but with enough dedication and experience, anyone can become proficient at holding an aero position safely .  Here are some steps you can take to make holding an aero posture as comfortable as being on the hoods: #1 LEARN YOUR LIMITS. The worst thing a rider could do is force a low aero position and hope for the best.   With low back pain being one of the most frequent complaints among pros and recreational cyclist alike, the chances of
Read more