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FitBits
Exercise ETC's
Review of Exercise Related Research
April 15, 2011

Compiled by Laura Abbott, MS, LMT

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Amenorrhea Decreases
Exercise Performance

In many sports, female athletes try to be as lean as possible, often because they or their coaches believe that it will help performance. These women tend to limit their nutrition while incorporating high volumes of training. This lack of energy balance often combined with limited nutrition leads to low energy. When training and performance become affected, the vicious cycle begins.

A process that requires a high amount of energy requirements is the reproduction function. Studies have shown that if nutrition and energy needs are restricted, this can lead to a suppressed hormonal system, which includes metabolic hormones. Although it is already well known that low nutrition combined with high-energy expenditure can lead to decreased bone health, athletes and coaches tend to ignore its effects on performance.

A recent study from the sports medicine program at the University of California, Davis shows decreased hormonal responses to high intensity exercise in female athletes with amenorrhea. This affects their ability to have normal blood glucose levels and to mobilize muscle glycogen, which in turn impairs performance at peak intensities.

So, if you are having trouble getting through to your female athletes the importance of proper nutrition Vs lean body mass, it may help to let them know their performance will decrease. That may cause them to make positive changes.

Casazza, Gretchen A., Ph.D., Active Voice: Amenorrhea Not Only Negative Impacts Bones – It Can Also Decrease Exercise Performance. ACSM Sports Medicine Bulletin, Feb/March 2011.

The Future of Strength & Conditioning:
Going Back to our Roots

With functional fitness still the "workout of the week," not all fitness professionals and coaches remember the importance of transferring conditioning regimens into sports and everyday life. When we accomplish this, it is called whole body integration.

This is a style of training where the entire body is utilized to either move or stabilize. The concept of "shifting" is added to these exercises in order to maximize the carryover into a sport or daily activity. Shifting involves moving a load through the field of gravity instead of against it. For example, when we workout in the gym, we only lift the weights. With shifting, you not only lift the weight, but you walk with the weight as well. This can mimic such daily activities as setting the table, or moving furniture.

Also, incorporating exercises that utilize all three planes of motion is becoming mainstream with progressive fitness training. For example, what we may call "working out" a farmer or construction worker would call "chores." Not only are these workers lifting, but they are also twisting and bending as they perform their activities.

An example of an exercise in a workout could be holding a medicine ball while stepping up on a step bench. Next, lift the back leg with the knee up in the air. Once the base leg is balanced with the other leg up, rotate the medicine ball away from the back leg. Return the medicine ball back to the center and step off the platform.

These exercises are not for everyone, but they may help those who do perform them to reduce injuries with daily activities.

Brown, Kyle, CSCS. Using Whole Body Integrated Multi-Planar Exercises for Baseline Conditioning: Experience the Future of Conditioning by Going Back to our Roots. NSCA’s Performance Training Journal. Vol. 10, Issue 1, 2011 pp. 6-7.

Strength Training
for Osteoporosis Prevention

Some middle-aged women can lose up to 20-30% of their peak bone mass during their menopausal years, especially if they are inactive, not taking calcium or utilizing hormone replacement therapy. This can increase their risk of fracture by 40% over their lifespan. The BEST Program (Bone, Estrogen, and Strength Training study) began in 1995 to see how strength training may affect bone density.

While weight-bearing exercises are touted as the best value for bone density, strength training is often overlooked. The BEST program's main objective was to explore a high load, low repetition approach to strength training. Over 260 women ranging in age from 45-65 who were postmenopausal for 3-10 years were used in the study. The women completed 2 sets of 6-8 repetitions at 70% of 1 RM two days per week or 80% 1 day per week.

The study found that women who lifted weights 2 or more times per week had greater bone density effects. It is important to remember that this program was designed to prevent osteoporosis, not to treat it, since the best treatment is prevention. Therefore, strength training is extremely important for those women who have a family history or medical condition that could lead to osteoporosis in order to decrease the loss of bone density.

Metcalfe, Lauve, MS. FAWHP. Women’s Health: The Best Strength Training Program For Osteoporosis Prevention. ACSM’s Certified News, October-December 2010, Vol. 20:4, pp. 7-8, 11.

Stair Climbing & Arthritis in the Knee:
A New Perspective

Osteoarthritis (OA) is the most common adult musculoskeletal condition, affecting about 12% of the population between the ages of 25 and 74. By 2020, it is estimated that 57% of the population may have the disease, with 67% of those having activity limitations. The knee is one of the more common areas of OA and can increase the risk of falling in older adults.

This study investigated compensations and movement limitations that occur in those adults with knee OA. Often, fitness professionals focus on strengthening the knee joint, but this study shows that other areas need to be considered as well.

Focusing on stair climbing and descending, the study found that those with knee OA showed greater hip abduction and flexion, greater knee varus (bowlegged), with smaller knee flexion angles and greater ankle abduction and dorsiflexion throughout the gait cycle. This information should be very helpful in developing exercise plans to address these changes.

Exercise and therapy programs should consider adding range of motion, strength and balance in these lower body areas appropriately. In doing so, this will help slow the progression of the disease while increasing their daily function and activities.

Another interesting thought from this study is that prevention or reduction of these compensatory changes in these other lower body joints may reduce future injury or osteoarthritis in the hip and ankle. In addition, this information may result in pre- and post-operative rehabilitation programs that offer quicker recovery.

Hicks-Little, Charlie A., et al. Lower Extremity Joint Kinematics during Stair Climbing in Knee Osteoarthritis. ACSM Medicine and Science in Sports and Exercise. Vol. 43, No. 3, March 2011, pp. 516-524.

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