FitBits
Exercise ETC's
Review of Exercise Related Research
November 15, 2009
Compiled by Chris Marino, MS, CSCS
Director of Education, Exercise ETC
Overstock Sale!
We
need to clean out our stockroom to make way for our new, 2010 stock!
Save 50 – 70% on selected titles through Sunday, November 15!
exerciseetc.com/specials.html
Training Frequency Matters for Body Composition Change
Fitness professionals are encouraged to consider four variables when prescribing exercise for a client: intensity, duration, type, and frequency. A recent trend in body composition research has been to determine ways to optimize intensity and duration, without equal consideration to frequency and type. In a recent study researchers sought to determine whether the U.S. Surgeon General Office's recommendation of moderate intensity exercise four or more times per week for at least 30 minutes per occasion was sufficient to facilitate body fat loss.
Ninety men and women were instructed to voluntarily exercise for 30 minutes four times weekly for 8 weeks. Participants were given two options, either continuous steady state cardiovascular training at 70% of HRmax, or circuit training for 30 minutes achieving similar intensity. Body composition was evaluated using air displacement plethysmography, familiar to most as a BodPod.
After 8 weeks the participants were categorized into controls, and by number of days exercised per week over the course of the study: less than 2 times per week, 2 to 3 times per week and 4 or more times per week. All three exercise groups lost body fat on average, however, only those who exercised 4 or more times per week achieved significant body fat loss during the 8 week study, approximately 13 lbs.
Although diet was not controlled for during this study, the findings underscore the importance of frequency of exercise for fat loss. The majority of Personal Training clients exercise with their Trainer 2 or 3 times per week. It is important that clients are encouraged to train additionally on their own to accumulate the desirable frequency.
Willis, F.B. et al (2009) Frequency of Exercise for Body Fat Los: A Controlled, Cohort Study. Journal of Strength & Conditioning Research 23 (8): 2377.
Questioning the Cool-Down
The recommendation for cooling down following vigorous exercise might seem like doctrine to many fitness professionals. It is emphasized as an essential component to cardio-respiratory training by virtually every major governing body in the fitness industry. However, a recent article published in The New York Times may have you thinking twice about cooling down after your next training session.
Journalist Gina Kolata, known for her controversial fitness and health articles, interviewed both medical and exercise experts to determine why we believe a prolonged cool down is necessary.
The first researcher interviewed, from the University of Texas claimed that historically advice to cool down following exercise is based on speculation rather than hard science. That's right, there are no studies that confirm cooling down results in less muscle soreness or prevents acute myocardial distress post-exercise.
The primary reason given for cooling down is to allow circulation to gradually return to normal following intense exercise, thus preventing venous pooling in the lower extremities which could lead to dizziness and fainting. This makes complete sense when considering the physiological adjustments made during intense exercise. However, according to the article it’s likely that not everyone is vulnerable to abrupt shifts in circulation following exercise. Thus, some people might not require a gradual reduction in intensity before stopping.
The medical experts interviewed for the story believe that high level athletes and those with heart disease are most likely to be symptomatic post-exercise in the absence of a cool-down. It is speculated that because athlete's heart has the ability to recovery quickly, in addition to having increased vascular diameters and higher blood volumes there is a greater risk post-exercise. In heart disease, vascular diameters are decreased making it difficult for blood to return to the heart making venous pooling more likely to occur post-exercise.
Although organizations such as the American College of Sports Medicine and the National Strength & Conditioning Association do not plan on changing their position with respect to the cool down, this article represents a call for additional research. If the cool down is found to be unnecessary except under certain circumstances it could help improve the efficiency of exercise training for the average healthy individual.
Kolata, Gina (2009) Is the Exercise Cool-Down Really Necessary? The New York Times. October 15.
Cueing is Essential to Optimize Muscle Recruitment
Kinesthetic awareness is not something that comes natural to most people. Consequently, the connection of mind to muscle is something that must be developed during training to optimize both safety and effectiveness. Although many fitness professionals understand this and incorporate cueing techniques and instruction to enhance muscle focus, is the muscle really responding accordingly?
There are few scientific studies showing that simply verbalizing instructions have this effect and none using complex or multi-joint exercises in which compensatory patterns of recruitment may be more evident. Moreover, most have incorporated electromyographic, visual or auditory biofeedback to successfully change muscle recruitment. A recent study, however, has found that verbal cues may be as effective as specific biofeedback mechanisms.
Researchers at the Universities of South Carolina and Florida effectively changed the recruitment pattern of the lattisimus dorsi muscle during a Lat Pull-down exercise in novice lifters by simply educating and cueing.
Eight women with no prior weight lifting experience participated in the study. Participants performed 2 sets of Lat Pull-downs for 3 repetitions each both before and after specific technique instructions were provided. Participants used a weight that equated to 30% of maximal force at the 90/90 position of the arms and shoulders. EMG was used to measure recruitment of the lats, teres major, and biceps brachii.
Trained coaches provided three specific technique cues. First, they palpated the lats. Next, the coaches told the participant that the lats was the appropriate muscle to use for the exercise. Third, they instructed the participants to pull using their back, by retracting the shoulder blades and focusing on tension in the back muscles.
Following the specific instructions, peak isometric tension in the lats increased by 17.6% on average. Activity for the teres major also increased, but only slightly. Although the researchers had hoped that increased focus on the lats would result in reduced biceps brachii recruitment, there was no change in the recruitment of that muscle.
The results of this study confirm that desirable recruitment patterns can be reinforced or modified by verbal cueing and awareness techniques.
Snyder, B.J. and Leech, J.R. (2009) Voluntary Increase in Latissimus Dorsi Muscle Activity During the Lat Pull-Down Following Expert Instruction. Journal of Strength & Conditioning Research. 23(8): 2204.
Risky Behaviors Linked to Team Sports Participation in Boys
Team sports may facilitate the development of leadership skills, build character, and improve the ability to work as part of a group, but recent research has uncovered an unexpected and undesirable side effect. In a study presented at the American Public Health Association’s 137th Annual Meeting and Exposition researchers claim to have determined a link between risky behaviors and team sports participation in teenage boys.
Thirteen thousand high school students, both boys and girls, were surveyed and their responses analyzed for unhealthy behaviors such as fighting, alcohol consumption, and smoking.
Interestingly, boys who participate in team sports were more likely to be violent, drink alcohol and smoke compared to those who did not participate in team sports. This correlation was absent for girls. In fact, girls who participate in team sports appear to have lower rates of depression, did not smoke, nor did they use marijuana.
This study and the subsequent media attention it has garnished over the past week have lead to some controversy. Many experts argue that the behaviors are not caused by participating in team sports, but rather might determine the type of individual that is attracted to participate in team sports. Proponents suggest that the team environment creates an almost gang-like mentality resulting in athletes receiving preferential treatment. Consequently, they develop egotistical and risk-taking behaviors.
Although the researchers likely did not intend for this study to overshadow the many positive outcomes from team sports participation, it may indicate further evaluation to ensure adolescent development is not being adversely affected.
Dr. Judy Nee (2009) Do Teen Sports Increase Risk of Teen Drinking and Violence? Young Men Who Participate in Team Sports May Be More Likely to Fight, Drink. ABC News. Nov. 9.
We need to clean out our stockroom to make way for our new, 2010 stock!
Save 50 – 70% on selected titles through Sunday, November 15!
Use our home study courses to earn credit for NASM, ACE, NATA, CSCS, ACSM, ADA, NSCA & many more credentials! We also have many more titles on sale at 50% savings. Each program includes a softcover textbook, separate testing booklet and free, instant grading. Here is a sample; for a complete listing, click here: exerciseetc.com/specials.html
Serious
Strength Training
SALE: $59.50, Regular $179.00
This comprehensive reference by Dr. Tudor Bompa should be required reading for anyone who has ever picked up a dumbbell. This book is the ultimate resource for integrating optimal nutrition and supplementation with proper lifting programs. You'll appreciate the detailed sample workout programs, and Bompa's groundbreaking research will justify its place in the library of every serious Fitness Professional. Softcover, 287 pages.
Credits: 13.0 ACSM; 13.0 AAAI-ISMA; 16.0 ADA; 6.0 AEA; 13.0 AFPA; 13.0 AMFPT; 13.0 BOC; 16.0 CDR; 1.3 CSCS; 13.0 IFPA; 13.0 ISSA; 13.0 NATA; 6.5 NCSF; 13.0 NDEITA; 13.0 NETA; 13.0 NFPT; 1.3 NSCA-CPT; 13.0 NSPA; 13.0 SCW-EDU; 1.3 SFA; 13.0 WITS.
Nancy
Clark's Sports Nutrition Guidebook
SALE: $89.50, Regular $199.00
Let one of this country's top sports nutrition experts teach you how to get the most out of the foods you choose. Nancy Clark discusses options for food, drink and supplements based on goals and energy needs. Whether you are preparing your client for a competition, or just to get them in the best shape of their lives, this extraordinary book will teach you what to eat and when to eat it for maximal results. Course includes soft-cover textbook, separate testing booklet and free, instant grading. Softcover, 460 pages.
Credits: 1.2 ACE; 20.0 ACSM; 20.0 AAAI-ISMA; 20.0 ADA; 8.0 AEA; 20.0 AFPA; 20.0 AMFPT; 16.0 BOC; 20.0 CDR; 2.0 CSCS; 20.0 IFPA; 20.0 ISSA; 1.9 NASM; 16.0 NATA; 10.0 NCSF; 20.0 NDEITA; 20.0 NETA; 20.0 NFPT; 2.0 NSCA-CPT; 20.0 NSPA; 20.0 SCW-EDU; 2.0 SFA; 20.0 WITS.
Women's
Strength Training Anatomy
SALE: $24.50, Regular $79.00
Internationally recognized fitness author and illustrator Frederick Delavier takes you on an insider's view of muscles in action! This electrifying book offers full color drawings of how muscles contract during various exercises, and all the exercises are geared towards the anatomical features unique to women. If your client is trying to tone her body, especially her back, hips, abs and buns this book should be required reading! Softcover, 136 pages with full color illustrations.
Credits: 0.5 ACE; 5.0 ACSM; 5.0 AAAI-ISMA; 2.5 AEA; 5.0 AFPA; 5.0 AMFPT; 0.5 CSCS; 5.0 IFPA; 5.0 ISSA; 5.0 NCSF; 5.0 NDEITA; 5.0 NETA; 5.0 NFPT; 0.5 NSCA-CPT; 5.0 NSPA; 5.0 SCW-EDU; 0.5 SFA; 5.0 WITS.
Strength
Training for Young Athletes
SALE: $69.50, Regular $169.00
Children cannot be trained as though they are merely miniature adults. This comprehensive guide addresses the specific physiological, hormonal and musculo-skeletal limitations of the young athlete, and offers you specific sports-specific and age-specific training protocols.
Credits: 1.4 ACE; 14.0 ACSM; 14.0 AAAI-ISMA; 14.0 ADA; 8.0 AEA; 14.0 AFPA; 14.0 AMFPT; 14.0 BOC; 14.0 CDR; 1.4 CSCS; 14.0 IFPA; 14.0 ISSA; 14.0 NATA; 7.0 NCSF; 14.0 NDEITA; 14.0 NETA; 14.0 NFPT; 1.4 NSCA-CPT; 14.0 NSPA; 14.0 SCW-EDU; 1.4 SFA; 14.0 WITS.
Power
Eating
SALE: $29.50, Regular $79.00
Is your goal to cut fat and build muscle? This unique book focuses on the dietary needs of serious strength trainers and bodybuilders. You'll discover the latest scientific research to teach you how to make educated decisions on what to eat and when to eat it.
Credits: 8.0 ACSM; 8.0 AAAI-ISMA; 8.0 ADA; 4.0 AEA; 8.0 AFPA; 8.0 AMFPT; 8.0 BOC; 8.0 CDR; 0.6 CSCS; 8.0 IFPA; 8.0 ISSA; 8.0 NATA; 4.0 NCSF; 8.0 NDEITA; 8.0 NETA; 8.0 NFPT; 0.6 NSCA-CPT; 8.0 NSPA; 8.0 SCW-EDU; 0.8 SFA; 8.0 WITS.
Strength
Ball Training
SALE: $44.50, Regular $89.00
This is an awesome guide to teach you how to use the medicine ball and the Swiss ball for strength, power and flexibility training. The comprehensive text is accompanied by a DVD that shows how the exercises are done.
Credits: 0.8 ACE; 8.0 ACSM; 8.0 AAAI-ISMA; 4.0 AEA; 8.0 AFPA; 8.0 AMFPT; 8.0 BOC; 0.5 CSCS; 8.0 IFPA; 8.0 ISSA; 8.0 NATA; 4.0 NCSF; 8.0 NDEITA; 8.0 NETA; 8.0 NFPT; 0.5 NSCA-CPT; 8.0 NSPA; 8.0 SCW-EDU; 0.8 SFA; 8.0 WITS.
Facilitated
Stretching
SALE: $74.50; Regular: $179.00
This comprehensive guide to flexibility training offers easy to understand language and detailed photographs to explain the art and science of "Assisted Stretching." This book will become a staple in your fitness library. DVD included.
Credits: 1.6 ACE; 16.0 ACSM; 16.0 AAAI-ISMA; 7.0 AEA; 16.0 AFPA; 16.0 AMFPT; 16.0 BOC; 1.0 CSCS; 16.0 IFPA; 16.0 ISSA; 16.0 NATA; 8.0 NCSF; 16.0 NDEITA; 16.0 NETA; 16.0 NFPT; 1.0 NSCA-CPT; 16.0 NSPA; 16.0 SCW-EDU; 1.6 SFA; 16.0 WITS.
We
have many more titles on sale at 50 - 70% savings. For a complete listing,
click here:
www.exerciseetc.com/specials.html
Sale
ends on Sunday, November 15, 2009.
Please allow 10 – 14 days for delivery.
To
unsubscribe or change your options,
scroll to the bottom of this newsletter
and click on the link.
©
2010 Exercise ETC Inc.
1881 NE 26 Street # 202
Ft. Lauderdale, FL 33305
(p) 800-244-1344
(f) 954-566-3937
info@exerciseetc.com