FitBits
Exercise ETC's
Review of Exercise Related Research
October 15, 2008
Compiled by Chris Marino, MS, CSCS
Director of Education, Exercise ETC
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Multi-modal Training Produces Exceptional Results!
Concurrent training refers to the training of two exercise variables (i.e. strength vs. endurance) simultaneously. Historically, multi-modal training has been believed to inhibit the optimization of any of the variables trained. Hence, strength professionals often advocate a periodization model that focuses on one exercise mode for a period of weeks before changing the program to target another.
A recent study published in the Journal of Strength & Conditioning Research suggests that we need not fear concurrent training citing that benefits may actually be greater than in single-mode variations.
Researchers from the University of California studied the effects of both serial concurrent exercise (SCE) and integrated concurrent exercise (ICE) on well-trained female college athletes. The SCE protocol incorporated 60 minutes of strength training followed by 30 minutes of aerobic training. The ICE protocol used 75 minutes of strength exercises with short cardio accelerations interjected. Total exercise volume was controlled by extending the warm-up period in the ICE protocol by 15 minutes. Participants trained 3 times per week for 11 weeks.
The study found ICE produced better results than SCE in 6 of 9 areas tested. Adaptations to both protocols were comparable if not better than to those expected in single-mode training. In fact, compared to single mode training strength gains in the SCE group during this study were ~42% and ~110% higher for upper and lower body, respectively. Improvements were even greater for ICE over single mode training.
Davis, W.J. et al (2008) Concurrent Training Enhances Athletes’ Strength, Muscle Endurance, and Other Measures. Journal of Strength & Conditioning Research. 22(5): 1487-1502.
Glucosamine and Chondroitin Supplements May Be Ineffective
Glucosamine and Chondroitin are popular supplements suggested to reduce the rate of degeneration of articular cartilage and/or reduce joint pain. Although used by millions of Americans there is little evidence to suggest their benefits are worth the cost, which can range up to $50 per month. In a study published this month in Arthritis & Rheumatism, researchers reported that Glucosamine and Chondroitin taken separately or together do no better than placebo in protecting against the progression of knee osteoarthritis.
A primary marker of knee osteoarthritis (KO) is the loss of cartilage identifiable as decreased width of the tibio-femoral joint space. As part of Glucosamine/chondroitin Arthritis Intervention Trial (GAIT), researchers assessed the effects of 3 supplement strategies in 572 participants. Participants had been diagnosed via X-ray with either grade 2 or 3, moderate to severe knee osteoarthritis.
The supplement protocols consisted of 500mg glucosamine hydrochloride, 400 mg sodium chondroitin sulfate each taken 3 times per day, a combination of glucosamine and chondroitin sulfate, and a placebo.
The results of the study show no definitive improvements in knee osteoarthritis with supplementation. Interestingly, the glucosamine only group did show a trend toward improvement in participants with moderate KO only. The combination treatment group showed the greatest progression of KO compared to either supplement taken alone. Researchers speculate that absorption is impaired when taking both supplements together.
Although previous studies have indicated a trend towards decreased pain in KO patients taking Glucosamine and/or Chondroitin the structural benefits touted by supplement companies appear unfounded.
NIH News. Dietary Supplements Glucosamine and/or Chondroitin Fare No Better than Placebo in Slowing Structural Damage of Knee Osteoarthritis. Monday, September 29, 2008.
Cholesterol
Meds May
Inhibit Muscle Recovery
The extraordinary benefits provided by regular exercise would not be possible without the body’s unique capacity for regeneration. Supercompensation is a prevailing theory that describes how the body improves its capacity for overload during recovery from exercise. It states simply that when you expose the body to sufficient overload, the body responds by rebuilding the targeted tissues to withstand a future exposure to similar overload. Researchers at the University of Alabama may have uncovered a link between cholesterol-lowering medication and impaired muscle recovery that may inhibit supercompensation and increase exercise risk.
In a recent study presented at the American Physiological Society, statins were found to inhibit muscle growth in a dose-dependent fashion. Although widely prescribed for improving mortality statins have been under fire in recent years for their potential for weakening tendons and side effects that include muscle aches and general fatigue.
In the current study, growth of muscle cells was decreased by half with an equivalent 40-mg dosage of simvastatin. Researchers worry that if exercise is added and muscle breakdown is increased, recovery may be significantly impaired, especially in older adults.
Additionally, because a small number of patients experience muscle aches (between 2 and 8%) researchers speculate that the side effects of statins may be indistinguishable from the aches and pains associated with aging. This will lead to further research on older adults to determine whether statin side effects are going underreported.
Although researchers view this finding as an opportunity to understand how to manage the side effects of statins, exercise professionals must take caution when implementing vigorous exercise for anyone using statins to avoid serious musculoskeletal complications.
Steven Reinberg (2008) Statins Can Hinder Muscle Repair. Reuters News. September 25, 2008
New Physical Activity Guidelines Set Forth by US Government
Just months after the American College of Sports Medicine issued a joint statement along with the American Heart Association outlining the physical activity objectives for American adults the US Department of Health and Human Services has outlined its own.
Designed to complement the existing dietary guidelines, the new paper summarizes the benefits of physical exercise and issues specific recommendations for children, adults, and older adults.
In general, children are advised to accumulate 60 minutes of daily exercise with vigorous aerobic exercise and strength training at least 3 days per week each.
The guidelines for adults parallel the ACSM/AHA position of 150 minutes of moderate intensity exercise or 75 minutes of vigorous exercise weekly. Additionally, the paper encourages up to 5 hours of moderate intensity activity or 150 hours vigorous exercise for optimal health benefits. There is emphasis on twice-weekly strength training as well.
Older adults are encouraged to adhere to the minimum guidelines set for adults, and to modify as necessary if current health status prevents intense exercise. Emphasis is placed on balance and fall prevention training in this population.
Moreover, the paper makes specific recommendations for women who are pregnant and adults with disabilities and/or chronic diseases.
For
more information on the governments PA guidelines visit http://www.health.gov/
US Department of Health & Human Services. Physical Activity Guidelines for Americans. October 10, 2008
ACE, NCCA & Exercise ETC: Understanding ACE’s Continuing Education Policy
If you are certified by ACE, the American Council on Exercise, you have probably received either their newsletter or an e-mail stating ACE’s established policy for approving continuing education programs for 2009. The policy states that ACE will not approve CE programs if they are associated with certifications that are not NCCA-accredited.
Please note that this policy does NOT apply to Exercise ETC continuing education programs: At Exercise ETC we offer ONLY "continuing education programs" we do not offer "certification programs."
Since Exercise ETC does not offer any programs that result in a separate certification, this guideline regarding NCCA does not apply to Exercise ETC or any of our continuing education programs.
Bottom line: You may continue to order continuing education programs from Exercise ETC, and attend our live events, and rest assured that they will be accepted towards your ACE certification renewal. If you are unsure, you can always check the ACE "approved" status of any of our programs by visiting the ACE web site -click here.
If
you have any questions, feel free to email our Executive Director,
Guy Andrews, directly at: guy@exerciseetc.com
You may also e-mail ACE directly at: conted@acefitness.org
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Correspondence courses are rightfully popular: They offer a mix of state-of-the-art
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Strength
Training for Young Athletes
Sale: $74.50, regular $169
SAVE OVER 50%!! Regular $169. Children cannot be trained as though they are merely miniature adults. This comprehensive guide addresses the specific physiological, hormonal and musculo-skeletal limitations of the young athlete, and offers you specific sports-specific and age-specific training protocols. If you are training kids of any age, this outstanding book will become a staple in your fitness library! Program includes soft-cover textbook, separate testing booklet and free, instant grading. Credits: 1.4 ACE; 14.0 ACSM; 14.0 AAAI-ISMA; 14.0 AEA; 14.0 AFPA; 14.0 AMFPT; 1.4 CSCS; 14.0 IFPA; 14.0 ISSA; 14.0 NCSF; 14.0 NDEITA; 14.0 NETA; 14.0 NFPT; 1.4 NSCA-CPT; 14.0 NSPA; 14.0 SCW-EDU; 14.0 SFA; 14.0 WITS.
Nancy
Clark's Sports Nutrition Guidebook
Sale: $89.50, regular $179
Let one of this country's top sports nutrition experts teach you how to get the most out of the foods you choose. Nancy Clark discusses options for food, drink and supplements based on goals and energy needs. Program includes soft-cover textbook, separate testing booklet and free, instant grading. Credits:1.2 ACE; 12.0 AAAI-ISMA; 16.0 ACSM; 8.0 AEA; 12.0 AFPA; 12.0 AMFPT; 16.0 BOC; 2.0 CSCS; 6.0 IFPA; 12.0 ISSA; 16.0 NATA; 8.0 NCSF; 12.0 NDEITA; 12.0 NETA; 8.0 NFPT; 2.0 NSCA-CPT; 12.0 NSPA; 12.0 SCW-EDU; 12.0 SFA; 12.0 WITS.
Facilitated
Stretching
Sale: $89.50, regular $179
Save 50%! Regular $179.00. This comprehensive guide to flexibility training offers easy to understand language and detailed photographs to explain the art and science of "Assisted Stretching." This book will become a staple in your fitness library. DVD included. Program includes soft-cover textbook, separate testing booklet and free, instant grading. Credits: 1.6 ACE; 16.0 AAAI-ISMA; 16.0 ACSM; 7.0 AEA; 16.0 AFPA; 16.0 AMFPT; 16.0 BOC; 1.0 CSCS; 6.0 IFPA; 16.0 ISSA; 16.0 NATA; 4.0 NCSF; 16.0 NDEITA; 16.0 NETA; 8.0 NFPT; 1.0 NSCA-CPT; 16.0 NSPA; 16.0 SCW-EDU; 16.0 SFA; 16.0 WITS.
Sculpting
Her Body Perfect
Sale: $39.50, regular $79
SAVE 50%! Regular $79.00. If your female client is not 100% satisfied with her physique, this course will show you how to help her improve muscle tone, sculpt her physique, and tone up hard-to-reach and troublesome body areas. Learn how to build an essential foundation for muscular development and then, with targeted bodysculpting instruction, smooth out any remaining problem areas, for the specific definition she needs to complete her new look. Program includes soft-cover textbook, separate testing booklet and free, instant grading. Credits: 0.6 ACE; 6.0 AAAI-ISMA; 6.0 ACSM; 6.0 AEA; 6.0 AFPA; 6.0 AMFPT; 0.6 CSCS; 6.0 IFPA; 6.0 ISSA; 3.0 NCSF; 6.0 NDEITA; 6.0 NETA; 6.0 NFPT; 0.6 NSCA-CPT; 6.0 NSPA; 6.0 SCW-EDU; 6.0 SFA; 6.0 WITS
Women’s
Strength Training Anatomy
Sale: $39.50, regular $79
Internationally recognized fitness author and illustrator Frederick Delavier takes you on an insider's view of muscles in action! This electrifying book offers full color drawings of how muscles contract during various exercises, and all the exercises are geared towards the anatomical features unique to women. If your client is trying to tone her body, especially her back, hips, abs and buns this book should be required reading! Softcover, 136 pages with full color illustrations. Credits: 0.5 ACE; 5.0 AAAI-ISMA; 5.0 ACSM; 2.5 AEA; 5.0 AFPA; 5.0 AMFPT; 0.5 CSCS; 5.0 IFPA; 5.0 ISSA; 4.0 NCSF; 5.0 NDEITA; 5.0 NETA; 5.0 NFPT; 0.5 NSCA-CPT; 5.0 NSPA; 5.0 SCW-EDU; 5.0 SFA; 5.0 WITS.
Motherwell
Maternity Fitness Plan
Sale: $39.50, regular $89
Save OVER 50%! Regular price $89.00! This superb text will show you how to help your clients be active, healthy, comfortable and strong throughout pregnancy. You’ll learn specific strengthening, cardio, core training and breathing techniques for each trimester as you discover this program that is used at over 100 hospitals across the USA. 213 pages, softcover. Program includes soft-cover textbook, separate testing booklet and free, instant grading. Credits: 0.7 ACE; 7.0 AAAI-ISMA; 7.0 ACSM; 3.5 AEA; 7.0 AFPA; 7.0 AMFPT; 7.0 IFPA; 7.0 ISSA; 3.5 NCSF; 7.0 NDEITA; 7.0 NETA; 7.0 NFPT; 0.9 NSCA-CPT; 7.0 NSPA; 7.0 SCW-EDU; 7.0 SFA; 7.0 WITS.
To
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Oct 22 Secrets of Strength & Conditioning Chris Marino, MS
Oct 29 Exercise & the Metabolic Syndrome Ginger Patterson, Ph D
Nov 5 Healthy Shoulders/ Happy Clients Chris Marino, MS
Nov 12 Supplements & Ergogenic Aids Ginger Patterson, Ph D
Nov 19 Diet, Exercise & Lifestyle Change Ginger Patterson, Ph D
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