FitBits
February 15, 2004

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

SALE!
Strength Training Anatomy
Correspondence Course
Regular $89.00,
now $59.00
Approved for 1.0 CECs/ 10.0 CEUs

This meticulously detailed softcover book by Frederick Devalier shows you exactly how specific muscles are used in dozens of strength exercises. The full color anatomical drawings will put strength exercises into a new perspective. Approved for up to 10 hours of continuing education credit, this program is a boon for your brain and a bargain for your budget.

Buy on-line only until February 29, 2004 for only $59.00 plus s&h. For details, visit: www.exerciseetc.com/specials.html

Credits:
1.0: ACE, NASM, NFPT
10.0: AEA, AIFE, IFPA, ISSA,
NCSF, SCW-EDU, SFA, WITS
Credits pending for CSCS, NATA, NSCA

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

Older Adult Fitness Training

Exercise ETC is pleased to announce the Spring, 2004 schedule for our popular training classes for Older Adult Fitness. This comprehensive program covers the following topics:

Understanding the Older Adult
Modifications for Special Populations
Testing & Assessing the Older Adult
Designing Senior Cardio Programs
Active Flexibility Training
Upper Body Strength Training
Lower Body Strength Training
Balance & Stability Training

Each 2 hour workshop is $29.00 or take all 8 for only $199.00 You’ll also earn continuing education credit from ACE, AEA, AFAA, AIFE, ACSM, IFPA. ISSA, NASM, NATA, NSCA/CSCS, WITS and more!

Join us this spring in:
Atlanta, May 15 & 16
Boston, May 22 & 23
Cincinnati, May 1 & 2
Philadelphia, May 15 & 16
San Diego, June 12 & 13

For details, visit our website at www.exerciseetc.com or call us at 1-800-244-1344.

For more information on Exercise ETC,
our programs and materials, visit our
web site at
www.exerciseetc.com

Exercise ETC Inc.
2101 North Andrews Ave. #201
Fort Lauderdale, FL 33311

Endurance Training
Preserves Muscle Mass & Function

After the age of 30, leg strength begins to slowly decline for the next 20 years. After age 50, it declines at a rate of 12-15% per decade, due mainly to atrophy and reduced numbers of Type II muscle fibers. While strength training slows the rate of strength loss, researchers have been unsure whether endurance training also slows the loss. This study of 107 older endurance athletes (ages 40-88) was done to see the effect of endurance training on quadricep strength.

The study found that a significant decline in knee extension strength did not occur until after age 70. Although strength decreased after 70, the runners maintained quadricep strength better than the other older males. (Interestingly, the rate of decline, as a percentage of 1 RM was similar for athletes and non-athletes.) Muscle fiber distribution did not decrease for the endurance athletes; the master runners had cross sectional muscle areas greater than similar-aged sedentary and moderately active subjects did. In reviewing the changes in lean body mass and muscle strength, it was also concluded that age-related declines in muscle function are likely the result of neurological factors or reduced tension production by the muscle fibers themselves.

K.M. Tarpenning et al. Endurance training delays age of decline in leg strength and muscle morphology. Medicine & Science in Sports & Exercise 36(1):74-78, 2004

Disordered Eating
Affects Bone Density Analysis

Few studies have looked at the entire “female athlete triad” of disordered eating, menstrual irregularity, and bone mineral density in its entirety. This study correlates each component to the others both individually and as part of a complex interrelationship.

Ninety-one competitive long-distance college and post-collegiate female runners (ages 18-25) were questioned on menstrual irregularity, diet, and eating behaviors (the Eating Disorder Inventory (EDI). They were also evaluated based on Body Mass Index (BMI) and bone mineral density (BMD). The relationships between amenorrhea, training, diet, and physical characteristics were analyzed.

As expected, women with elevated EDI scores ate fewer calories, especially fat calories, than the low scorers. They were more likely to have amenorrhea, had a greater “drive for thinness” and tended to run more miles per week than those with lower EDI scores. Surprisingly, those with higher EDI scores were slightly fatter and weighed MORE than the low scorers did. Interestingly, despite expectations of a greater BMD due to a heavier weight, the elevated EDI scorers had significantly lower BMD than the normal scorers.

The conclusions? Disordered eating is correlated with menstrual irregularities; there is a relationship between menstrual irregularities and BMD regardless of actual body weight or body composition. Finally, disordered eating is associated with low BMD. A final note: the women in this study were not necessarily lean women; they averaged 22-25% fat. This may make identification of those with the triad more difficult.

K. L. Cobb, et al. Disordered eating, menstrual irregularity, and bone mineral density in female runners. Medicine and Science in Sports and Exercise 35(5):711, 2003

For more information on Exercise ETC, our programs and materials, visit our web site at
www.exerciseetc.com

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