FitBits
July 15, 2006
Exercise
ETC's Review of
Exercise Related Research
Compiled by Chris Marino, MS, CSCS
Now Available: “Facilitated Stretching” Workshop ... Click Here.
A
New Way of Looking
at Spinal Rotation
Trunk flexibility and mobility have been encouraged for many years to improve performance in rotational sports like golf and tennis. Unfortunately, the steadily increasing incidence of back pain in these sports is forcing us to reevaluate our training methods and to take a fresh look at the function of the trunk musculature. A recent text by physical therapist Shirley Sahrmann called Diagnosis and Treatment of Movement Impairment Syndromes is helping us do just that, and it may just provide the direction for the future of rotational training.
Rotational training has historically incorporated a variety of fast, controlled and explosive movements to increase accelerative force production. However, in this latest text, Sahrmann suggests that to protect the spine we should view the function of the abdominals differently, as decelerating rotation and limiting range of motion at the lumbar spine. She believes that the inability to maintain tension while rotating, especially at L5-S1, is contributing to a large percentage of low back injuries.
To apply this principle we simply need to carry over the strategies we use in training the deep core: isometric training, slow eccentric contractions, and restricted range of motion exercises. The author’s suggestion doesn’t mean we can’t progress to or include more traditional rotational training; just that we should focus first on building a strong foundation in deceleration and stabilization.
Sahrmann also suggests that to further improve rotational training we need to decrease the focus on increasing lumbar range of motion and instead encourage increased thoracic mobility, which has a greater mechanical potential for rotation. Thus, we can still work to increase rotational range of motion, but we need to get the additional range from the region of chest and ribcage.
This text among other recent publications may represent the start of a new trend in “core” training. Many top strength and conditioning specialists have already begun to apply these new concepts and are reporting favorable results.
Sahrmann, Shirley (2006) Diagnosis and Treatment of Movement Impairment Syndromes.
Treadmills may NOT be the best option for older adults
Walking is the most popular form of physical activity for older adults. Although the availability of neighborhoods, parks, and indoor malls provide safe and accessible options for over-ground walking, the use of treadmills by older adults has been on the rise.
A recent study at Wake Forrest University evaluated the effects of treadmill walking on: 1) gait variables at a preferred velocity and a prescribed intensity using RPE; and 2) the effects on physical function and participants' attitude toward training and level of enjoyment.
The researchers hypothesized that treadmill walking would reduce ground reaction forces and change gait patterns that affect function. In addition, it was speculated that older adults would experience a higher perceived intensity when using a treadmill compared to over-ground walking, thus reducing the cardio-respiratory benefits.
The results showed that older adults walked faster, used longer strides, and had a faster stride rate walking over-ground than when they walked on a treadmill. In essence, the treadmill walkers mimicked the gait patterns of low functioning older adults and exercised at a lower actual intensity compared to over-ground walkers. Participants in the over-ground condition performed better on the functional assessments than the participants in the treadmill condition.
In addition, the psychological variables tested proved important for identifying exercise adherence. The older adults in the over-ground training condition rated their program more positively and enjoyed their training more than participants in the treadmill condition.
This study might encourage the use of over-ground walking over treadmills if possible. However, if older adults choose to use treadmills, instruction on how to walk properly on a treadmill and specific recommendations for intensity may be necessary.
Medicine
& Science in Sport and Exercise. 2006, 20 (2)
The proof is in the Swiss ball
Researchers at California State University, Fullerton have recently supported the claims that Stability or Swiss ball training improves spinal stabilization. Prior to this study, reports of improved endurance in the local muscles of the spine (i.e. transverse abdominus and multifidus) have been largely theoretical. The results of this study have strong implications for including Swiss ball exercises, especially with clients who have chronic back pain or sedentary work environments.
The researchers used two tests of muscle endurance to evaluate spinal stability, The Static Back Endurance Test that entails the use of a Roman Chair and a isometric hold in the neutral position for maximum time, and the Side Bridge or Side Plank Test for maximum time. These tests have been cited to provide more accurate information about muscle endurance and back pain than dynamic muscle strength or endurance assessments.
The researchers had participants complete the following exercises twice per week for 10 weeks using a Swiss Ball: Quadruped, Dead Bugs, Back Bridging, and Static Plank. Exercises were progressed from 10 to 20 repetitions, or from 10 to 60 seconds for static holds.
All participants showed significant improvements in the test criteria compared to no improvement or lower scores for controls.
The authors reiterate that there is no single best exercise, but rather the potential for greater importance in emphasizing the local muscles vs. global muscles when working with beginners, sedentary populations or those who suffer from back pain. Swiss balls can be a highly effective option.
Carter, Jacqueline. Et al. The effects of stability ball training on spinal stability in sedentary individuals. National Strength & Conditioning Journal. 2006, 20(2), 429-435.
Acute
exercise controls
insulin response to food
The poor glucose and insulin response to food commonly seen in obese individuals is a primary contributor to metabolic syndrome X and related diseases. One important benefit of an acute bout of exercise is decreased insulin resistance, which has been shown to last for up to 48 hours post-exercise. Although this improvement is widely accepted, the mechanisms by which this occurs are not completely understood.
This study evaluated the influence of an acute bout of aerobic-type exercise on the glycemic index of food eaten post-exercise. The glycemic index is a measure that represents the rate of rise in glucose and insulin in response to carbohydrate.
Four males and females of similar age and body composition exercised on a cycle ergometer at 70% aerobic capacity until they each expended 400 calories. The subjects consumed a high carbohydrate energy bar immediately following exercise. Researchers evaluated the subjects’ blood glucose and insulin levels at 15-minute intervals for 2 hours post-exercise. The results were compared to control responses previously determined following ingestion of a 50g glucose drink with no exercise.
The researchers reported no change in glucose or glycemic index, however insulin levels were 30% lower under exercise conditions.
Although the glycemic index was unaffected by an acute bout of exercise as the researchers hypothesized, a reduction in insulin is an important finding. High circulating insulin levels are responsible for increased heart disease and diabetes in Metabolic Syndrome. Thus, controlling insulin with exercise may reduce disease and mortality risk.
Englert, Virginia. Et al. Effect of acute prior exercise on glycemic and insulinemic indices. Journal of the American College of Nutrition, 2006, 25 (3), 195-202.
Now
Available:
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