FitBits
April 15, 2004

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

Closeout!
65 cm “Demo” Swiss Exercise Balls: $15.00

While supplies last, take advantage of this incredible price! These are heavy duty, health club quality Swiss balls (stability balls) weight tested to over 600 pounds and burst resistant. Sold nationally at up to $30.00, these balls were used for an exercise demonstration at a recent seminar in Fort Lauderdale. We have a very limited supply; stock up now while supplies last. Order your Swiss Balls on our secure web site:
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Strength Training Anatomy Correspondence Course
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Credits:
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Open Chain Exercise Improves Shoulder
Strength More than Function

There are many theories as to what kinds of exercises should be used in shoulder rehab to develop strength, proprioception, neuromuscular control, and functional performance: open kinetic chain or closed kinetic chain. This study evaluated training protocols for 57 healthy college-age males and females in four groups: controls, open kinetic chain, PNF, and closed kinetic chain.

The results are compelling. There was no difference between the results of the open kinetic chain and PNF groups, but both the open kinetic chain and PNF groups improved strength significantly more than the open chain or control groups did. Interestingly, the authors concluded that closed kinetic chain exercises, while improving strength, did not provide the proprioceptive benefits they expected. Functionally, this is significant since PNF patterns most closely resemble the movements of the arm in functional activities.

Commentary: This is one of the only studies that looked at the main shoulder rehab exercise modalities that are in use in the therapeutic community or being promoted by the fitness specialists. In particular, the emphasis on closed chain activities among Fitness Professionals may not be warranted in light of the results of this study.

D.A.Padua et al. The effect of select shoulder exercises on strength, active angle reproduction, single-arm balance, and functional performance. Journal of Sports Rehabilitation 13(1):75-95, 2004

Passive Rest Permits More
High Intensity Interval Training

Interval training consists of high intensity work intervals with rest periods between intervals to permit a certain amount of recovery. It has been traditionally assumed that active recovery is preferred over passive recovery because it reduces blood lactate concentration and permits a longer time to exhaustion. Some researchers have theorized, however, that for very brief, high intensity work intervals (15 seconds @ 120% max aerobic speed) passive rest may be better for reoxygenation of myoglobin and hemoglobin. This study compared time to exhaustion on a cycle ergometer with 15-second work intervals followed by either passive rest or active rest; it also compared hemoglobin variations between passive rest and active rest.

Twelve male P.E. students who trained for soccer 3-5 times per week performed 15 second intervals at speeds corresponding to 120% VO2max; each subject did a session using both passive rest (total stop) and active rest (40% VO2max). Their time to exhaustion was determined by the duration that they were able to sustain the required pedal frequency during a work interval. Both theories were validated: Not only was time to exhaustion longer for the passive rest session, but hemoglobin oxygenation was also sustained longer with passive rest.

Commentary: For very high intensity sprints of short duration, it appears that PR may enhance the duration of the exercise session by allowing hemoglobin, and presumably myoglobin, to delay deoxygenation better than in active rest. Since phosphocreatine (PCr) in the cell requires O2 to resynthesize, passive rest seems to permit greater quantities of PCr to be resynthesized in time to permit more work intervals.

G. Dupont et al. Passive versus active recovery during high-intensity intermittent exercise. Medicine & Science in Sports & Exercise 36(2):302-308, 2004

US Consumer’s Union Lists
Potentially Dangerous Supplements

According to a recent report from the US Consumers Union delivered to the US Food and Drug Administration (FDA) there are 12 supplements that have been linked to cancer, kidney damage, liver damage and death. These “Dirty Dozen” supplements the CU urges consumers to avoid include:

1. Androstendieone
2. Birthwort
3. Bitter Orange
4. Chaparral
5. Comfrey
6. Germander
7. Kava
8. Lobelia
9. Organ / Gland Extracts
10. Pennyroyal
11. Skull cap
12. Yohimbe

The CU reminds consumers that under current law it is not up to the supplement manufacturer to prove that a supplement is safe; the FDA must prove it is NOT safe.

As reported by Time Magazine 4-12-04, p 78.

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