FitBits
April 30, 2004

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

Correspondence Course Sale!

We’re offering two of our most popular correspondence courses at extra-special low prices! Check out these correspondence courses, available at these prices (plus s&h) until May 15, 2004:

Functional Exercise for the Older Adult
Includes CD-ROM!! Regular: $79.00
Sale: $59.00

If you are working with older clients you’ll love this course! Five separate modules cover different aspects of older adult fitness. Start by learning how to assess your older client and then move on to learning how to design flexibility programs, balance programs and programs for upper and lower body strength training. Your CD-ROM will show detailed photographs and progressions and the accompanying workbook supplies additional detail, Awesome!

Credits: 0.9 ACE; 9.0 AEA; 9.0 AIFE; 9.0 APAI; 9.0 IFPA; 9.0 ISSA; 9.0 NCSF; 9.0 NDEITA; 0.9 NFPT; 0.5 NSCA-CPT; 9.0 SCW-EDU; 9.0 SFA; 9.0 WITS.

Non-Traditional Exercises for Shoulders, Abs & Knees
Includes CD-ROM! Regular: $59.00
SALE: $39.00

This timely course will show you dozens of out-of-the ordinary exercises for the shoulders, abs and knees. You’ll see variations using body weight, hand weights, elastic tubing and stability balls. Whether you work in a group fitness or personal training environment your clients will love this non-traditional approach to exercise! The CD-ROM offers full color photos and detailed captions and the accompanying workbook will help you to understand how to work these exercises into your clients’ programs!

Credits: 0.6 ACE; 6.0 AEA; 6.0 AIFE; 6.0 APAI; 0.3 CSCS; 6.0 IFPA;
6.0 ISSA; 0.6 NASM; 6.0 NCSF; 6.0 NDEITA; 0.6 NFPT; 0.3 NSCA-CPT; 6.0 SCW-EDU; 6.0 SFA; 6.0 WITS.

To Order:
Visit our secure website at: www.exerciseetc.com/specials.html

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

Golf Game Improvements Seen with
Weight Training & Medicine Ball Workouts

Studies demonstrate that pro golfers have faster swing rotation and produce more club head speed and driving distance than amateurs. Power comes sequentially from the hips, trunk, shoulders, arms, and hands. This study attempted to improve club head speed and driving distance with an 8 week program of twice weekly weight training and medicine ball work. .

Training consisted of 3 sets of 6-8 reps of bench presses, squats, single arm rows, lunges, shoulder presses, upright rows, crunches, lumbar extensions, and side bends. The medicine ball work consisted of 3 sets of 8 reps of: seated twists, standing twists, standing back extensions, and golf swings. The training group improved both club head speed and driving distance. The authors concluded that the multi-joint movements of the resistance and medicine ball exercises contributed to the gains.

I.M. Fletcher, M. Hartwell. Effect of an 8-week…..training program on golf drive performance. Journal of Strength and Conditioning Research 18(1):59-62, 2004.

Aquatic Workouts Improve Land-Based
Performance With Less Injury, Soreness

This study compared two groups of college age women who participated in either land based or aquatic based plyometric programs for 8 weeks. They were all evaluated before, during and after the training period on different criteria including peak power, muscle soreness, and pain sensitivity.

Immediately after each session the participants in both groups experienced similar muscle soreness, but the land based group had more soreness 48 and 96 hours after each session. Both groups improved on all performance evaluations after each test period but at a 4 week re-assessment the aquatic group showed more gains than the land group. By the 8 week re-assessment, however, there were no significant differences between the groups. The researchers surmise that aquatic training may prove valuable in producing land-based results with less risk of injury and pain

L.E. Robinson et al. The effects of land vs. aquatic Plyometrics on power, torque, velocity, and muscle soreness in women. Journal of Strength and Conditioning Research 18(1):84-91, 2004

Even Moderate Intensity
Workouts Benefit Overweight, Obese Men

This study examined the effect of a moderate intensity (approximately 55% VO2) exercise program on 18 overweight and obese sedentary men. Muscle and blood lipids, regional and abdominal fat percentages, insulin action, and fat oxidation were measured before and after a 10 week, 4 session per week program.

After 10 weeks, mean aerobic capacity increased 11% and abdominal fat decreased 5%; although no change in muscle cell lipid levels were noted. The study indicated that a moderate exercise program for unfit, overweight and obese men increased insulin sensitivity, improved aerobic capacity and reduced visceral fat without any change in muscle lipid levels. Even without a change to muscle lipid levels, the health benefits of a moderate exercise program for this population were evident.

S.K. Gan et al. Changes in aerobic capacity and visceral fat, but not myocyte lipid levels, predict increased insulin action after exercise in overweight and obese men. Diabetes Care 26(6):1706-1713, 2004

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

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