FitBits
Exercise ETC's
Review of Exercise Related Research
January 15, 2011
Compiled by Laura Abbott, MS, LMT
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Is Functional Training Really Functional?
"Functional Fitness" has been defined as having the physical capacity to perform activities of daily living (ADL's) independently without excessive fatigue. Using unstable surfaces creates a greater challenge to the neuromuscular system thus leading to greater improvements in function. The question is whether these improvements actually lead to better performance in ADL's.
The SAID principle (Specific Adaptation to Imposed Demands) states that the ability to benefit from a particular exercise requires that the movement closely match the desired task. Since most ADL's are performed on stable surfaces, it seems logical to think that functional exercises should also be performed on stable surfaces. An example of this consideration is the research conducted by Yaggie and Campbell who found that standing quietly on a BOSU® ball, and unstable surface, failed to improve markers of strength, balance, and power.
Another study by Fiatarone et al was done on the elderly with a mean age of 90 years. These men and women performed 3 sets of 8 repetitions 3 days per week on the leg extension machine. After 8 weeks, their body strength improved by 175%, and their balance improved by 48%. Two participants were even able to walk without their canes.
Therefore, we need to consider the population we are training as to whether functional fitness on unstable surfaces is beneficial and applicable to our clients. The benefits may be limited to the more athletic population and not so much to our lesser-fit populations. If there is no benefit, then it may not be "functional."
Schoenfeld, Brad,
M.S., CSCS, American College of Sports Medicine’s Certified News, July-September,
2010. Vol. 20, Issue 3. pp. 5-6.
Exercise and Type 2 Diabetes: Joint Position Statement
In a position statement that recently was published in ACSM's Medicine and Science in Sports and Exercise publication, physical activity is considered a key element in the prevention and control of Type 2 Diabetes. This joint statement was approved by the American Diabetes Association.
Several key points were made including that a combination of aerobic and strength training may be more effective in controlling diabetes than either one by itself. Milder forms of exercise such as stretching, yoga or tai chi have shown mixed results in blood glucose control. Although these are helpful supplements to exercise, they should not replace regular aerobic or strength training in the control or prevention of Type 2 diabetes.
Another key finding was that supervision by qualified exercise trainers is imperative since it showed the greatest effect on blood glucose. The belief is that participants received higher quality exercise counseling with supervised exercise sessions and therefore complied with their program better. Also noted is that persons with Type 2 diabetes should incorporate 150 minutes per week of moderate to vigorous aerobic exercise spread over a minimum of 3 days per week.
Evidence also shows that higher levels of physical activity and moderate exercise intensities may reduce the risk of developing gestational diabetes.
Medicine and Science
in Sports and Exercise. Vol. 42, No. 12, December 2010. pp. 2282 – 2303.
ACSM and the American Diabetes Association.
Resistance, Repetitions, and Results
American College of Sports Medicine (ACSM) recommends various ranges for repetitions when strength training ranging from 3-15 reps. However, there is little evidence that shows a specific number of repetitions will provide the best results relative to muscular strength, hypertrophy, or endurance. The basic recommendation is to perform the number of repetitions that can "be performed at a moderate repetition duration."
Several studies have since been done by Chestnut and Docherty, Bemben, Wilborn, and still others and have found that low repetition exercisers and moderate exercisers have similar increases in strength and cross-sectional area. These studies were performed on various groups including young untrained males (Chestnut and Docherty), sedentary women between 41 and 60 years old (Bemben), and trained males with a mean age of 21 (Behm et al).
What most of these studies found was that setting appropriate weight to where the subject reach fatigue was important regardless if the repetitions were between 4-20 in order to increase strength and hypertrophy. These studies support ACSM's position mentioned in the first paragraph.
Westcott, Wayne
L. Ph.D. American College of Sports Medicine's Certified News, July-September,
2010. Vol. 20, Issue 3. pp. 10-11.
Squatting Kinematics and Kinetics & Their Application to Exercise Performance
This study's intention was to examine the dynamic squat in relation to the ankle, knee, hip, and spine as well as to provide recommendations for optimizing muscular development from the exercise. When properly performed, the squat leads to very few injuries; however poor technique or exercise recommendation can increase the risk.
What this investigation found are as follows:
- Quadriceps development is maximized by squatting to parallel. No additional quadriceps activity takes place at higher flexion angles. Therefore, going "deeper" not only lacks benefit, it increases injury to those who already have knee injuries. For those with knee issues, 50-60 degrees of knee flexion is ideal, especially PCL injuries.
- Hip extensor strength does increase with increase depth of the squat, but again, knee injury potential or existence of a current injury must be considered.
- Speed should be controlled unless athletic goals dictate otherwise. Otherwise, a decent with at least a 2-3 second eccentric tempo is ideal
- Front squats produce much lower compression on the knee and lumbar spine as opposed to low or high bar back squats.
- The spine is the most vulnerable area of the body during squats. Therefore, maintaining a normal lordotic curve should be maintained throughout the movement.
Brad J. Schoenfeld, M.S., CSCS, Journal of Strength & Conditioning Research: December 2010, Vol.24, Issue 12, pp. 3497-3506.
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Now through Tuesday, January 18, 2011, enjoy big savings on our en "Senior Fitness" correspondence courses. You can use our home study courses to earn credit for NATA, ACE, CSCS, ACSM, NASM, ADA, NSCA & many more credentials! (We also have many more titles on sale at 50% savings.) Each program includes a hard- or softcover textbook, separate testing booklet and free, instant grading. Here is a sample of the courses we have on sale; for a complete listing, click here:
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Fall
Proof!
Sale: $119.50; Regular $239
This newly revised (2010) textbook is written to address physical frailty and the risk of falling that accompany old age. FallProof! offers a multidirectional approach that incorporates strength training, flexibility training, core training and ambulation drills to teach you the most comprehensive plan yet for proactive fall-prevention programs. Course includes hardcover textbook, instructional DVD, separate testing booklet and free, instant grading. Hardcover, 309 pages. Credits: 2.0 ACE; 19.0 ACSM; 19.0 AAAI-ISMA; 8.0 AEA; 19.0 AFPA; 19.0 AMFPT; 19.0 BOC; 19.0 IFPA; 19.0 ISSA; 19.0 NATA; 9.5 NCSF; 19.0 NDEITA; 19.0 NETA; 19.0 NFPT; 1.9 NSCA-CPT; 19.0 NSPA; 19.0 SCW-EDU; 1.9 SFA; 19.0 WITS.
ACSM’s
Action Plan for Arthritis
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$59.50; Regular $119
If you have ever worked with -- or loved -- someone with this devastating disease you need this book! You'll explore safe, sane recommendations for exercise for the arthritic client and come away with a better understanding of the effect of this disease on function and quality of life, and how exercise can improve both! You will also learn about the effect of different supplements, such as glucosamine on this chronic condition. Course includes soft-cover textbook, separate testing booklet and free, instant grading. Softcover, 200 pages. Credits: 12.0 ACSM; 12.0 AAAI-ISMA; 10.0 ADA; 6.0 AEA; 12.0 AFPA; 12.0 AMFPT; 10.0 CDR; 12.0 IFPA; 12.0 ISSA; 6.0 NCSF; 12.0 NDEITA; 12.0 NETA; 12.0 NFPT; 12.0 NSPA; 12.0 SCW-EDU; 1.2 SFA; 12.0 WITS.
ACSM's
Action Plan for Menopause
Sale: $59.50; Regular $119
Learn the physiological and psychological changes associated with menopause and the role exercise and nutrition have in helping to manage the hot flashes, mood swings and depression often associated with menopause. Published in conjunction with ACSM, this book will become a staple in your fitness and nutrition library. Course includes soft-cover textbook, separate testing booklet and free, instant grading. Softcover, 220 pages. Credits: 1.0 ACE; 12.0 ACSM; 12.0 AAAI-ISMA; 10.0 ADA; 6.0 AEA; 12.0 AFPA; 12.0 AMFPT; 10.0 CDR; 12.0 IFPA; 12.0 ISSA; 6.0 NCSF; 12.0 NDEITA; 12.0 NETA; 12.0 NFPT; 12.0 NSPA; 12.0 SCW-EDU; 1.2 SFA; 12.0 WIT.
Strength
Training Past 50
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Learn how to merge form and function to improve your client's activities of daily living (ADL) while protecting aging joints, and you'll understand the physiology of strength training like never before. Course includes soft-cover textbook, separate testing booklet and free, instant grading. Softcover, 253 pages. Credits: 0.9 ACE; 9.0 ACSM; 9.0 AAAI-ISMA; 4.0 AEA; 9.0 AFPA; 9.0 AMFPT; 0.6 CSCS; 9.0 IFPA; 9.0 ISSA; 5.0 NCSF; 9.0 NDEITA; 9.0 NETA; 9.0 NFPT; 0.6 NSCA-CPT; 9.0 NSPA; 9.0 SCW-EDU; 1.0 SFA; 9.0 WITS.
ACSM’s
Action Plan for Osteoporosis
Sale:
$59.50; Regular $119
Exercise plays a vital role in keeping bones strong, dense and healthy. This fascinating book from ACSM will offer new insight on the role of exercise, nutrition and supplementation in managing -- and preventing osteoporosis. Course includes soft-cover textbook, separate testing booklet and free, instant grading. Softcover, 208 pages. Credits: 1.0 ACE; 12.0 ACSM; 12.0 AAAI-ISMA; 10.0 ADA; 6.0 AEA; 12.0 AFPA; 12.0 AMFPT; 10.0 CDR; 12.0 IFPA; 12.0 ISSA; 6.0 NCSF; 12.0 NDEITA; 12.0 NETA; 12.0 NFPT; 12.0 NSPA; 12.0 SCW-EDU; 1.2 SFA; 12.0 WITS.
Exercise
for Frail Elders
Sale:
$89.50; Regular $179
The needs of the older client with health or orthopedic challenges take center stage in this innovative course. Learn how to safely program your client for maximal function with a lowered risk of overuse or repetitive stress injury. Course includes soft-cover textbook, separate testing booklet and free, instant grading. Softcover, 240 pages. Credits: 1.6 ACE; 16.0 ACSM; 16.0 AAAI-ISMA; 16.0 ADA; 8.0 AEA; 16.0 AFPA; 16.0 AMFPT; 16.0 BOC; 16.0 CDR; 16.0 IFPA; 16.0 ISSA; 1.6 NASM; 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 also have other titles on sale at 50% savings. For a complete listing, click here:
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Sale ends Tuesday, January 18, 2011.
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