FitBits
January 31, 2004

Exercise ETC's Review of Exercise Related Research.
Compiled by
Irv Rubenstein, Ph D, CSCS

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For the best values on educational products, exercise equipment and continuing education products, visit the newly revamped “on-line specials” page of our website. This week's special:

“Facilitated Stretching” Correspondence Course. Approved for 1.6 ACE continuing education credits, this program includes a soft cover textbook. Buy on-line only until February 5, 2004 for only $99.00 plus s&h. For details, visit: www.exerciseetc.com/specials.html

Welcome to
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Exercise ETC is pleased to announce that we have selected Power Systems as our primary provider of exercise equipment at our regional fitness conferences throughout the USA. With almost 20 years of experience merchandising high quality fitness equipment, Power Systems offers a winning combination of quality, value and customer service. Visit Power Systems at www.power-systems.com

NSCA-CSCS Exam Prep Courses Available May, 2004

By popular request, Exercise ETC will be offering exam preparation courses for the NSCA Strength & Conditioning Specialist examination. Our prep programs will thoroughly prepare you for this prestigious certification. These exam prep courses will be offered on May 22 and 23 in Atlanta, Chicago and Los Angeles. For details, visit our website at www.exerciseetc.com

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What “Makes” Flexibility?

What constitutes flexibility? Nine women with benign joint hypermobility syndrome (BJHS – or extreme flexibility) were compared with 9 age-matched women to evaluate whether extreme flexibility is due to decreased passive mechanical properties of the muscle-tendon unit and/or the joint capsule. Resistance to stretch was measured as knee flexion force during passive knee extension. The angle that caused stretch without pain was the “maximal stretch angle” (MSA).

Those with the most flexibility (BJHS) had greater skin extensibility, greater MSA (by ~ 33%) and greater peak knee flexion. At MSA, the women with BJHS absorbed more energy, which indicates greater tolerance to passive stretch. Yet passive energy absorption at a given mutual stretch angle indicates that those with BJHS have similar passive properties of muscle as the control group. The conclusion is that those with more flexibility have greater stretch tolerance than those with less flexibility, but that the physical properties of the muscle, tendon and joint capsule are similar.

Commentary: This supports what is currently thought about flexibility – that those who are tighter do not really have different muscles than those who are looser. Additionally, it supports the idea that flexibility training does not change the muscle itself, only its ability to withstand greater stretch with less pain.

S.P. Magnusson et al., Viscoelastic properties and flexibility of the human muscle-tendon unit in benign joint hypermobility syndrome, Journal of Rheumatology 28:2720-2725, 2001

More on “Upper” and “Lower” Abs

In an effort to analyze the electromyographic (EMG) activity of the various segments of the rectus abdominis (RA) – upper, middle, and lower – 10 athletic males (x = 17.8 yrs.) were tested during static and dynamic contractions. EMG was normalized against a maximal isometric contraction so that the static measures could be reported as a percent of the root mean square (RMS), a quantitative measure of activation. For the qualitative analysis of the dynamic movement’s activity, the EMG signal was processed to yield a descriptive graphic curve. The qualitative analysis demonstrated two things: the presence of a common activation electrical pattern in the 3 portions of the RA and an absence of significant difference in the inclination angles in the EMG activity during the dynamic contraction. The qualitative analysis showed no significant difference among the 3 portions.

Commentary: Exercise physiologists have long understood that the rectus abdominus may have visually-distinct sections but is functionally a single muscle. Just because you “feel” differently during certain ab exercises does not mean you are conditioning different sections of the abs. For flat and toned lower abs, throw away your TV-bought equipment, eat right, do basic abdominal exercises and get plenty of cardio exercise.

R.F. F. Negrão et al., Quantitative and qualitative analysis of the electrical activity of the rectus abdominus muscle portions. Electromyography and Clinical Neurophysiology 43(5):305-314, 2003

For more information on Exercise ETC, our programs and materials, visit our web site at
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