Nutrition Series I --- Diets & Athletes: A Cause for Concern

With the influx of social media and the constant pressure from society to look a certain way, athletes are turning to different diet methods and pills to achieve “social norms”. However, unlike the general population, an athlete needs to consume more calories simply because they are burning more calories than the average person.  The nutrients that athletes receive from the foods that they consume help tissue grow, injuries repair, and provide energy for the body.  

According to the athletic trainers at Plattsburgh State University in New York, if the athlete is “exercising for more than an hour the glucose levels start to decline and stored muscle and liver glycogen also diminishes .”  When this occurs, the body cannot respond and is literally “out of gas.”   Researchers at Pure Health MD, recommend that an athlete consumes “60 - 70 percent of calories from carbohydrates, 10-15 percent from protein, and 20-30 percent from fat”.

Another consideration athletes need to consider when developing a diet plan is the type of sport in which they participate. For instance, endurance such as runners, tennis players and cyclist need a high carbohydrate diet to prevent glycogen depletion. Strength athletes on the other had need less carbohydrates. The amount of protein needed also varies depending on the athletes and their training program.  According to Caryn Honig MEd., RD, LD endurance athletes need to consume 1.2 – 1.5 grams of protein per kilogram of weight while, power athletes need 1.5 – 2.0 grams of protein per kilogram of weight.

Tune in next week to get a look at the different diet programs and methods.

Sports Medicine Fads – Phiten Technology: Using Aqua-Titanium to Increase Energy

Phiten technology will be the final fad discussed in this Sports Medicine series. The Phiten necklace is a popular accessory for a majority of baseball athletes. The premise behind Phiten technology is “metals that are broken down into microscopic particles dispersed in water.” Through this technology, Phiten hopes to optimize the customer’s life by “adding energy and style to whatever you’re doing.” 

Phiten’s website offers links where readers may read research on the product; however examining research from outside sources proves to be more difficult. One company, “The Society of Aqua Metal Research”, conducts the only research provided on the website; however, none of it is related to athletic performance, which is the company’s target audience. The research also does not provide any case studies to show the effectiveness of the product in real life situations. A separate research article, out of New Zealand, found that “Aquatitan-treated garments are likely of trivial consequence when looking for performance gains.”

Phiten technology is based on the claimed benefits of “hydro-colloidal metals,” however the lack of evidence supporting its claims makes it hard to determine if the product truly gives athletes any sort of performance enhancement. The purported scientific research behind all of these sports medicine fads fails to show conclusive evidence supporting their effectiveness. All of the research studies cited in this Sports Medicine series found that each of the fads evaluated - Kinesiotape, Power Balance bracelets, and Phiten technology, made no significant difference in improving athletic performance. Nevertheless, as demonstrated by the sales and endorsements of these products, the marketing and placebo effects have a positive impact on athletes’ reliance on the products. 

Faith & Fitness

In today’s post, I will be referring to my Christian faith as it relates to fitness. Please have an open mind and let me know your thoughts!

            Physical fitness is important as it builds a strong character, it is a facilitator for positive energy, and because taking care of our body is pleasing to God. In order to maintain this physical well-being, we must find a balance between muscular strength, endurance, nutrition, flexibility, rest, and emotional, but also spiritual wellness.

            God has given us the ability to make choices and the consequences of those choices determine the quality of the outcome. When a person is in great physical shape, they feel more vibrant, more capable, and have the ability to effectively handle life's ups and downs – ultimately get the most out of their life. So, while working out can seem unpleasant at the time, disciplining our bodies brings righteousness and joy. A deeper level of joy can always be found when exercising, if you do so for the glory of God.   

            Teaching people to treat their body with respect is something that I emphasize in training sessions, as well as in life. God’s Word teaches us that our bodies are “temples” that belong to Him. We are commanded to treat our bodies with respect and decency. It is in God’s will “that each one of [us] knows how to control his own body in holiness and honor”. (1 Thes 4:4) This is the foundation of the Faith & Fitness movement that has begun in a small section within the fitness community.

Football & the Spread Offense

There are many different trends in football today - particularly that the offenses are scoring more points than ever before.  The average score, according to Pro football Reference.com, in 2005 was 20 points per game. In 2012, the average score was 23 points per game. Though only three points, this incredible jump in scoring has caused many headaches among defensive coordinators as they have to create new defensive schemes to stop the offensive attacks.

In college and high school, the coaches have been running an offense called the spread. It is an up tempo offense that spreads the defense out and does not give them time huddle up and react to what happening on the field. Defenses do not have time to substitute personnel thereby putting them at a disadvantage on the field. The offense is difficult to defend because once the defense sets their formation the offensive coach on the sideline, or the quarterback, can change the play at the line of scrimmage to ensure that the offense has the correct play called.

The spread offense has many options that can be run to outwit the defense. The latest way that it is being run is from the pistol formation. According to X&O Labs.com, the pistol formation provides an offense the ability to dress up the inside zone from different formations and motions without giving away the intention of the play.

In my upcoming paper, I will discuss the importance of the running back position in the spread offense.

Effective Schools Project (ESP)

Initiated in 1988, Tarleton State University's Effective Schools Project (ESP) has evolved into one of the nation's largest and longest-running school-improvement ventures. With the Effective Schools research as its foundation, ESP is a school improvement network linking the Tarleton faculty with campus leadership teams from over fifty Texas schools in an ongoing effort to enhance school effectiveness. Since its inception, ESP has partnered with 216 different public schools campuses and Education Service Centers to provide comprehensive professional development opportunities for educators.

Dr. Jim Gentry and Dr. Bill Larmer have established the ESP Blog to highlight discussions from current public school teachers who are utilizing 'best practices' to promote learning in the classroom.  Feel free to join the conversation.

The ESP Journal is the official publication of the Effective Schools Project. The state-wide journal is dedicated to the dissemination of information, ideas and research among the participates in ESP, as well as other interested educators. Published annually, each issue of the journal focuses on a particular theme, but consideration is given to non-thematic articles. 

The theme for the 2014 edition will focus on what one sees, hears, and experiences in effective classrooms committed to best practices. Teachers using best practices to teach academic and social concepts for engaging all students in active learning will be welcomed. Therefore, best practices which extend learning to ALL students (K-12) will allow readers to generate ideas for their respective schools. Anyone interested in submitting a paper to the Journal for Effective Schools Project is encouraged to do so.  

As we share our best practices, we help create effective classrooms—THE GOAL OF ESP.

Allied Health Care Professions: Career Comparisons

As an athletic trainer, I knew from the beginning that I was not entering the profession for the money. An athletic trainer must love what they do because of the long hours that are put into the job. However, when comparing the profession to similar health care professions like physical therapy and physical therapy assistant; it makes me wonder if athletic trainers should get paid more for the hours that are put in and the educational background that is required.

Athletic Trainers

Job Description:

The National Athletic Training Association (NATA) states that athletic trainers provide services that include comprise prevention, emergency care, clinical diagnosis, therapeutic intervention and rehabilitation of injuries and medical conditions.
Education: Students who want to become certified athletic trainers must earn a degree from an accredited athletic training curriculum. According to NATA 70% of athletic trainers also have a master’s degree.
Hours: 40 plus work weeks and work on holidays
Average pay according to the Bureau of Labor Statistic: $41,600

 

 

Physical Therapy Assistants

Job Description: Work under the direction of physical therapist. They help patients who are recovering from injuries, illnesses and surgeries regain movement and manage pain.
Education: Associate degree from an accredited program.
Hours: 40 hour work weeks
Average pay according to the Bureau of Labor Statistic: $49,690

Physical Therapy

Job Description: Physical therapy as stated by the American Physical Therapy Association are health care professionals who diagnose and treat individuals of all ages, who have medical problems or other health-related conditions that limit their abilities to move and perform functional activities in their daily lives.
Education: Doctorate in Physical Therapy
Hours: 40 hour work weeks.
Average pay according to the Bureau of Labor Statistic: $76,310

Athletic trainers are rarely compensated for the amount of time spent caring for their athletes. I believe that athletic trainers should receive a pay increase because of the time they spend working and their educational background. Here is a good example of how fellow athletic trainer increased her salary after a year at her job.

Strength Training: To Pull or Not to Pull? That is the Question

A good strength and conditioning coach or personal trainer can read the mind of most average gym goers upon entering the “dungeon” --- it goes like this “can’t wait to hit the bench press and do some curls today!”  The barbell bench press and curls may help you to look good in that t-shirt but their functionality is lacking.   Often one takes for granted the ability to maintain good posture or to simply stand on their two feet.   When performing a pull variation one is engaging the entire posterior chain and creating a great amount of power.   As a collegiate strength coach and personal trainer, I suggest adding this quality exercise into your programs because it will produce greater strength gains and overall functional motor programs.   Check out my 5 reasons why you need to PULL your butts off of that bench press:

1. Easier on the Wrists.  A wrist injury can be devastating to any athlete.   By using a high pull variation you can avoid the risk of a wrist injury and provide all of the gains one would see from a traditional Olympic lift.

2. Adds Variety to Workouts. There are many variations of pulls and they do not necessarily have to be performed from the floor. An athlete can set the bar up at various positions above or below the knee from the hang position or using blocks; small changes like these add difficulty and variety to your workout. 

3. Turn Up the Volume. Because it is a simpler movement than the classical lifts, pulls can more easily be performed in high volume. Using higher reps with a lower intensity (weight) provides a break for the nervous system and also allows for greater gains in hypertrophy.

4.Shock the System. By performing the pulls from a hang position, a plyometric effect is created by utilizing the stretch reflex of the muscles to accelerate the weight upward. The late plyometrics guru, Yuri Verkhoshansky, would refer to this as “shock training”.

5. A Tool for Beginners. By breaking the lift down, pulls help a beginner learn proper form and create an efficient motor program. For example, with pulls it is much easier for an athlete to focus on keeping good posture when lifting off the floor.

In cases where a coach maybe outnumbered by athletes or in group settings such as boot camps or things of that nature and a coach is unable to watch everyone individually a pull is a great choice.    Movements such as the power clean when used in high volume result in poor execution which can lead to very serious injuries.  It would be better for groups like these to perform a variation of the pull ensure the safety of the athlete or client.

Athletic Administration Woes: Thoughts on Terminating a Coach

Coaching in high school can be challenging. With school districts being more competitive than ever, coaches get fired easily for various reasons. While some of these reasons may be lawful, others seemingly are not.  A job loss can be a difficult experience and cause significant challenges, but it can also raise a number of legal issues and questions regarding a coaches' rights. If a coach has been released, or fired, a high school may end up dealing with issues such as severance pay, non-competition agreements, wrongful termination claims, and much more.

Some coaches employment status is “at will”, meaning that an employee can be terminated at any time and for almost any reason. Still, there may be situations where a termination is illegal. Such terminations include:

•         Is contrary to an employment agreement, like one that grants tenure or specifies the situations where one can be let go.

•         Violates federal or state anti-discrimination laws, like those that prohibit discrimination based on race, color, age, national origin, disability, and religion.

•         Retaliates against employees for exercising their rights, like reporting unlawful activities or dangerous work conditions.

If a coach believes that he/she was terminated for an unlawful reason, they may have a right to bring a claim for wrongful termination against their former employer. Legal remedies that may be available to coaches include money damages and possibly getting their job back. If a coach believes the termination or release is for an unlawful reason, they should talk to an attorney.

Strength and Conditioning, Conjugate System Part 3: Repetition Effort Method

The Repetition Effort Method (REM) is the third and final method involved in the conjugate system. The REM is designed to create myofibril and sarcoplasmic hypertrophy and to strengthen weaknesses in trainees, such as poor glute activation.¹ The REM utilizes high reps of 8-15 to promote hypertrophy and increase the size and strength of muscles. The REM can be used to recruit different types of hypertrophy depending on the trainee’s individual needs. For instance, if the trainee were an athlete, reps of 8-12 would be used to promote myofibril hypertrophy. This produces an increase in the amount of actin and myosin within the muscle, making them bigger and stronger.² If the individual is not an athlete, and exercises to improve their appearance, the REM can be utilized with reps of 12-15 in order to promote sarcoplasmic hypertrophy. This will increase the amount of sarcoplasmic fluid in the muscle cells, but does not necessarily increase strength of the muscles.

The second function of the REM is to correct weaknesses or imbalances in the individual’s skeletal muscle system – for instance poor glute activation, which is very common in western societies. The REM will utilize high reps of an exercise directed at the glutes, such as single leg Romanian dead lifts to improve neuromuscular activity and correct the trainee’s individual weaknesses³. Using the REM to correct imbalances and weaknesses is an invaluable tool for injury prevention.

This concludes my four-part series on the conjugate system. I hope you found it informative and will incorporate the conjugate system into your own health and fitness training. Remember there are no perfect programs and no substitute for HARDWORK.

^1.      Louis Simmons. Westside Barbell 2009

^2.      Zatsiorsky, V.M. Science and Practice of Strength Training 1995

^3.      Viru, Atko. Adaptation in Sport Training 1995

  

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The Kettlebell Craze: Learning to "Clean"

In my previous posts, I discussed the important, as well as beneficial, effects of using kettlebells (The Ultimate Fitness Tool) and the first progression of using this tool, a swing (The Skinny on the Bell).

Mark Crawford wrote an article in the Journal of the American Chiropractor Association saying ”Kettlebell drills have historically focused on working many muscle groups in unison, while dumbbells are more commonly used for isolation drills like curls and lateral raises in traditional weight training techniques.”  So the beauty of kettlebells is that they are functional and workouts with them are full body. Originally, the purpose of a clean with a kettlebell was to find a way to lift them safely overhead. According to kettlebellscience.com, “The clean can be used by itself as an exercise for strength and endurance or in combination with bodyweight exercises or other high-repetition kettlebell exercises.”

 

I often use kettlebells when training my clients, and teaching my clients how to clean is always a difficult task. When teaching a clean, here are my cues:

1.       First, begin feet hip-width apart, kettlebell in hand between your legs like you would for a swing; hinge at the hips and knees slightly; make sure to not completely squat down

2.       Second, start to swing the kettlebell upwards but instead of a semicircle motion like a swing, bring the kettlebell at a more vertical, straight up angle

3.       With the elbow at almost a 90 degree angle and pulling upwards towards the ceiling, this is where you begin to flip the kettlebell over; make sure to always have your back straight and never hunched over at any part of the clean

4.       While flipping the kettlebell over, bring the elbow down and towards your side

5.       Make sure to control the flip so that the kettlebell does not slam into your forearm; once the kettlebell is still and your elbow is against your side, this is called the “racked” position

 

Once you begin to master the clean, you should never feel pain or see bruising in your forearms or shoulders. With that said, it is a difficult task to flip a kettlebell onto your forearm if you’ve never done it before, but it should land “light as a feather” at the end of the move. If bruising or pain becomes an issue, take a step back and notice your technique; are you doing each movement properly? This information, ways to fix issues with the clean, and much more can be found on kettlebellscience.com! http://www.kettlebellscience.com/clean.html

Stay tuned for the next progression on my next post… J