Brand New CD-ROMs!
“Exercise for the Back”
“Exercise for the Shoulder”
$15.00 each or 2 for $25.00
FitBits
January 15, 2006
Exercise
ETC's Review of
Exercise Related Research
Compiled by Chris Marino, MS, CSCS
Good Transverse Abdominus Function Promotes Healthier... Knees?
The increased incidence of anterior cruciate ligament injuries in female athletes is well documented. Research over the past few years has identified gender-based differences while jumping and landing as the probable cause. A current study attempted to broaden the mechanical explanation by evaluating whether abdominal recruitment patterns in females could contribute to greater knee instability.
Twenty male and 22 female recreationally active college students participated in the study; each was screened for a history of low back pain. Participants each performed five double-leg landings from a box while electromyographic (EMG) measurements were taken at the rectus abdominus, external oblique, and transverse abdominus/internal oblique just prior to landing and immediately after ground impact.
The results of the study indicate that males recruit the transverse abdominus/internal oblique to a greater extent than females in preparation for landing, whereas females demonstrated no significant preference between recruiting any of the abdominal muscles. Transverse abdominus/internal oblique activation was similar in the post-landing measurement.
Medical professionals speculate that the position where ACL injury becomes inevitable occurs with combined ankle pronation, tibial external rotation, femoral internal rotation, and an awkward or excessively anteriorly flexed trunk position. The results of this study may provide some insight into how lumbo-pelvic affects the stability of the knee.
Kulas, A.S. et al. (2006) Sex-specific abdominal activation strategies during landing. Journal of Athletic Training. 41(4): 381-386.
An
Alternative to Creatine Supplementation
Fatigue is the limiting factor to performance that athletes and exercise scientists have been attempting to understand for years. There are two generally accepted theories to describe the onset of fatigue. The first says that an accumulation of metabolic waste such as lactic acid, inhibits muscle contraction; the second says that the depletion of stored energy such as ATP or glycogen brings muscle contraction to a screeching halt.
Research over the past 15 years overwhelmingly supports the use of creatine supplementation to increase performance in strength and power sports. By increasing the creatine storage in the muscles there is potential for both greater energy storage and quicker ATP replenishment, allowing for faster recuperation. Unfortunately, because creatine works on the ATP and Glycogen systems, endurance athletes do not benefit from this type of supplementation. Scientists have now turned their attention to solving the metabolic waste theory of fatigue. Their recent discoveries are being compared to that of creatine in the early 1990’s. There may be another discovery on the horizon that is comparable to that of creatine supplementation that works equally as well for strength, power and endurance trained athletes.
The substance in question is called beta-alanine. It is a non-essential amino acid that is essential to the production of carnosine in the body. Carnosine acts as a buffer to maintain the acid-base homeostasis in the muscle. Researchers theorize that Beta-alanine, by increasing carnosine concentrations, will delay fatigue by increasing the buffering capacity against the metabolic waste generated when muscles contract. Although researchers have only been studying beta-alanine for several years, the results have been promising.
For example, a recent study published in the Journal of Strength and Conditioning reported that 28 days of supplementing with beta-alanine delayed the onset of fatigue during cycle ergometry to exhaustion by 14.5%; a significant improvement over a placebo, a creatine supplemented group and a creatine + beta-alanine group. Because of its properties and function within the metabolic pathways, researchers are projecting and reporting benefits for strength, power and endurance athletes alike. Although most of the current studies are positive, and none have indicated adverse side effects, researchers suggest that more clinical trials are necessary to determine the exact mechanisms by which beta-alanine supplementation works.
Stout et al. (2006) The effects of creatine and beta-alanine on physical working capacity at neuromuscular fatigue threshold. Journal of Strength & Conditioning Research. 20(4): 928-931.
Aquatic
Exercise Increases
Strength for Elderly Women
There is no arguing that age complicates exercise programming. Unfortunately, the best exercises for building lean body mass, increasing strength and enhancing functional have limited value because they carry a significant risk of injury for the elderly. In the search for an adequate substitute, researchers in Greece have determined that aquatic exercise does, in fact, increase muscle strength performance in elderly women.
Twenty-four women between age 60 and 75 with no resistance exercise experience participated in the study. For 24-weeks participants attended a supervised shallow-water exercise class for 60 minutes, three days a week. Pre- and post-measurement of maximal isometric torque for both knee extensors and flexors were evaluated, as were the 3 repetition maximum for the chest press, leg press, knee extension and lat pulldown. Subjects also were assessed for jumping performance, functional mobility, trunk flexion, and body composition. Participants in the study improved significantly in all measurements.
When developing exercise programs for the elderly we must not forget that aquatic exercise provides a safe and effective alternative to traditional resistance training. The therapeutic value of warm water and the social environment may increase adherence and ultimately generate better results than traditional land-based exercise for the elderly.
Tsourlou, T. et al (2006) The effects of a twenty-four week aquatic training program on muscular strength performance in healthy elderly women. The Journal of Strength and Conditioning Research. 20(4): 811-818.
Training
on Swiss Ball
Increases Stabilizer Activity
Believe it or not, a lot of what we “know” about Swiss Ball training is hypothetical, based mainly on comparisons with free-weights and resistance machines, but recently, researchers at the University of Auckland, New Zealand reported increased deltoid and abdominal muscle activity while performing the chest press on a Swiss Ball compared to a stable flat bench.
Fourteen previously resistance-trained participants performed dumbbell-resisted concentric or eccentric chest presses both on a Swiss Ball and a flat bench surface. The researchers measured EMG activity in the anterior deltoid, biceps brachii, triceps brachii, pectoralis major, rectus abdominus and transverse abdominus/internal oblique.
The results indicated significantly greater muscle activation in the anterior deltoid, rectus abdominus and transverse abdominus/internal oblique during the Swiss Ball exercise. No increased activity was found in either of the prime movers (i.e. pectoralis major, and triceps brachii) during the Swiss Ball exercise. Prior to this study, research had found no difference in abdominal activation when using the Swiss Ball for chest presses.
A recent review published in the Journal of Strength and Conditioning Research encouraged the continued use of the Swiss Ball as an unstable surface on which to perform resistance exercise. The authors conclude that the unstable nature of the ball elicits a greater neuromuscular response with a lower resistance compared to stable surface training. For individuals who have suffered soft tissue injuries and continue to manifest inadequate strength in their stabilizers, the Swiss Ball provides an excellent resource for strength training while reducing injury risk.
Marshall, P., and Murphy, B. (2006) Increased deltoid and abdominal muscle activity during Swiss Ball Bench Press. Journal of Strength and Conditioning Research. 20(4): 745-750.
Behm, D., and Anderson, K. (2006) The role of instability with resistance training. Journal of Strength and Conditioning Research. 20(3): 716-722.
Brand
New CD-ROMs!
“Exercise for the Back”
“Exercise for the Shoulder”
$15.00 each or 2 for $25.00
These innovative CD-ROMs will be vital additions to your professional library. Produced and compiled by Chris Marino, MS, CSCS, each CD-ROM plays on your computer with full, live action video demonstrations of specific exercises to enhance core stability and to strengthen the lower back and shoulder. Exercises are categorized by type with complete instructions and guidelines for programming reps, sets and intensity. The back exercise CD-ROM contains 50 exercises, with over 120 unique variations while the shoulder exercise CD-ROM contains 60 exercises, with over 150 innovative variations.
To order,
visit: www.exerciseetc.com/specials.html
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