FitBits
June 30, 2005
Exercise
ETC's Review of
Exercise Related Research
Compiled by
Jeannie Patton, MS, CSCS
Walking Can Increase Breast Cancer Survival
Rate By As Much as 64%
A number of studies have shown an association between physical activity and decreased incidence of breast cancer, and approximately 90% of women who are diagnosed with breast cancer live at least five years after their diagnosis, regardless of whether they exercise or not. What has not been studied until recently is the effect of physical activity and long term breast cancer survival. The purpose of this study was to determine if physically active women with breast cancer have a higher survival rate than sedentary women with breast cancer.
The subjects were 2,987 women diagnosed with breast cancer from 1984 to 1998 who answered biannual questionnaires until either June of 2002 or their death, whichever came first. All participants were registered nurses in the ongoing Nurses Health Study of cancer and heart disease risk factors.
Data from this study showed that breast cancer survivors who walked at least three hours per week were less likely to die of the disease; the more advanced their cancer was at diagnosis the more they benefited from the walking program. Those with Stage I cancer at the time of diagnosis were 33% less likely to die of the disease; women with Stage II cancer were 38% less likely to die from the disease and for women with Stage III cancer at the time of diagnosis, those who walked were 64% less likely to die of the disease. Interestingly, the researchers did not find increased benefit when women walked more than 5 hours per week.
Physical activity after a breast cancer diagnosis may reduce the risk of death from the disease. The greatest benefit occurred in women who performed the equivalent of walking 3 to 5 hours per week at an average pace. This is the amount of physical activity recommended for Americans by the Centers for Disease Control and Prevention. Fitness Professionals should inform their clients that not only does physical activity reduce the risk of breast cancer, but it also increases their chances for long term survival.
Holmes, Michelle, et al. Physical Activity and Survival After Breast Cancer Diagnosis JAMA. 2005;293:2479-2486.
Men
Get Bigger, Women Get Stronger
In Response to Strength Training
Adults who begin resistance training often experience vastly different gains in strength and size than counterparts who are on similar programs. The purpose of this study was to document the range of responses in men and women to a progressive resistance program.
Five hundred eighty-five subjects (342 women, 243 men) ranging in age from 18-40 served as subjects. Subjects participated in 12 weeks of progressive resistance training of the non-dominant elbow flexors. Testing consisted of evaluating the isometric and dynamic strength of the elbow flexors, as well as measuring the cross sectional area of the biceps brachii, as determined by MRI.
The results showed that increases in the muscle cross sectional area ranged from 2% to 59%. Isometric strength increases ranged from 32% to 149% and dynamic strength increases ranged from 0% to 250%. Men experienced greater gains in the muscle’s cross sectional area than women did, but women had greater gains in relative strength than men.
Results of this study show a wide range of strength and size gains in response to resistance training for men and women, with some participants showing no change and others showing dramatic changes. Men increased slightly more in size than women, but women showed considerably more increase in relative strength than men. Fitness Professionals should use this information when discussing training benefits with their clients to allow clients to be aware of the great potential for individual variation in response to an exercise program, keeping in mind that many other factors can affect their results including gender, age, endocrine status and diet.
Hubal, Monica. et al. Variability in Muscle Size and Strength Gain after Unilateral Resistance Training. Medicine & Science in Sports & Exercise. 2005, 37(6), 964-972.
Register for an ACE-Approved
Personal Trainer Exam Review Program
& Receive a Free “Exam Prep CD-ROM”
Our popular Exam Review Courses for the American Council on Exercise (ACE) Personal Trainer Certification Exam will be held in selected cities July 30 & 31.
Our ACE-approved Comprehensive Exam Review Program will cover all of the exam objectives that ACE has established for exam preparation. Using the ACE Exam Content Breakdown as a guide, your instructor will use a combination of teaching styles and learning aids to help you prepare for the Personal Trainer Exam. Working with your instructor, you will learn how to apply textbook knowledge to real life personal training situations.
Candidates who take an exam prep program have a higher first time pass rate than those who do NOT take a program. But regardless, if you don't pass the test after completing our program, you can re-take the training class free of charge.
Our program is still value priced at only $199. Better yet, register on-line before July 15 and receive our innovative “Exam Prep Disc” (a $20.00 value!) for free! This interactive CD-ROM has over 1000 multiple choice test questions written in the style and format of the questions you are likely to see on the ACE exam, and documents your progression and learning gains.
Our Exam Review Course will be offered July 30 & 31 in the following cities:
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For more
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Please use promotional code “ER705” in the “Special
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