Exercise and Nutrition Myth Busters: Dynamic vs. Static Warm Ups

While many people focus on their muscle strength when exercising, not enough focus on their flexibility. Flexibility generally refers to the range of motion in the muscles and joints. When muscles are too tight, they are more likely to sprain or tear during any type of exertion. There are many modes of flexibility exercises and some should only be used pre or post workout.

       

Static stretching refers to stretching a certain muscle or muscle group for an extended part of time, usually 30 seconds to 2 minutes. An example would be to hold one leg outstretched with the heel on the floor to stretch the hamstrings. This used to be the go to warm up routine for many people prior to exercise or competition. “It is known now that this could be detrimental to performance like power production and could lead to injury.”3) SoTherefore, new ways to warm up were developed.

       

Nowadays, most strength coaches will use a dynamic warm up as opposed to static stretching in order to get warm. Dynamic warm-ups utilize continuous movement to increase blood flow by causing vasodilation as the muscles become warm, increase the speed of contraction and relaxation of the muscles. For example, to warm up the hamstrings, one would stand and reach with both hands to grab their toes to activate the stretch of the hamstring. However, instead of holding the stretch, the participant would let go after a second or two and repeat this for a certain number of reps. In a study testing the “effect of dynamic versus static stretching in the warm-up on hamstring flexibility, the study demonstrated that dynamic stretching enhanced static as well as dynamic flexibility. Static stretching only had an effect on static flexibility not dynamic.” 3)  

       

Do not discount static stretching, because it still has its place. Static stretches are performed with a prolonged hold and are used to increase the length of soft tissue and the flexibility of a specific muscle.  This form of stretching has the most profound effect on a specific tissue known as collagen. Collagen is the cellular framework found in our muscles, tendons, and ligaments. “Recent research has found that static stretches have a neuromuscular effect on the muscle’s performance and may decrease strength in the stretched muscle group for up to one hour.” 2)

       

No one should shy away from dynamic and static warmups, however, just make sure you use them during appropriate times to maximize your performance gains and minimize risk of injury.

1) Cramer, J., Housh, T., Weir, J., Johnson, G., Coburn, J., & Beck, T. (2004). The acute

effects of static stretching on peak torque, mean power output, electromyography, and mechanomyography. European Journal of Exercise Physiology, 93(5), 530-539.

2) Kistler, B.M., Walsh, M.S., Horn, T.S., & Cox, R.H. (2010). The Acute Effects of Static

Stretching on the Sprint Performance of Collegiate Men in the 60- and 100-m Dash After a Dynamic Warm-Up. Journal of Strength and Conditioning Research, 24 (9), 2280-2284.

3) Shrier, I. Stretching before exercise does not reduce the risk of local muscle injury: A critical

review ofthe clinical and basic science literature. Clinical J. Sports Med. 9: 221-7. 1999.

Anthropometric and Physiological Characteristics of Point Guards

As athletes mature through adolescence, they begin to reach their peak performance and physical conditioning. Teenagers and young adults are beginning to develop and perfect the health and skill related fitness components that are imperative to the game of basketball. But, what do these health and skill related fitness components look like between the point guard and the other four positions? In a study conducted with 45 elite basketball players, the mean and standard deviation of anthropometric and physiological characteristics were collected and categorized by playing position.1 The data can be seen below. Click on the image to enlarge it.

Focusing on the physiological differences between the point guard and the four other positions, some interesting differences are apparent. Particularly focusing on the height, body mass, body fat, Agility-T test, 5-m sprint, 10-m sprint, and 30-m sprint, it is evident that point guards have significant differences.

The mean height for point guards was 186.4 cm with a standard deviation of ± 5.2 cm. This is significantly different from shooting guards (p < 0.01), small forwards, power forwards, and centers (p < 0.001). Body mass of point guards is significantly lower than shooting guards, small forwards, power forwards, and centers (p < 0.05) and body fat percentage is higher than shooting guards and small forwards (p < 0.05), but less than centers (p < 0.001).

The Agility-T test of the point guards were significantly different than shooting guards, small forwards, power forwards, and centers (p < 0.05). Interestingly, there was no significant difference found among shooting guards, small forwards, power forwards, and centers for the Agility-T test. The point guards were the quickest in the 5-m sprints with a mean of 0.88 seconds and a standard deviation of ± 0.09 seconds and quickest in the 10-m sprint with a mean of 1.74 seconds ± 0.12 seconds. This position was significantly faster than all other positions in both sprints (p < 0.05). The final sprint conducted was the 30-m sprint which was significantly slower than shooting guards and small forwards (p < 0.05).

Given the data collected during this study, it is evident that there are some significant differences between anthropometric characteristics of the point guard position and the other players. According to this study, the point guard is shorter, lighter, has the greatest agility and has the ability to accelerate quickly for short distances.



1 Hoffman, J. R., Tenenbaum, G., Maresh, C. M., & Kraemer, W. J. (1996). Relationship between athletic performance tests and playing time in elite college basketball players. Journal of Strength & Conditioning Research, 10(2), 67-71.

Stroke and the Neuro- IFRAH Approach

www.neuro-ifrah.org

Recovery from Cerebrovascular accident is a long and complicated process with many avenues to take for rehabilitation. One unique form of stroke rehabilitation that is rather new to the therapy industry is the NEURO-IFRAH approach. Neuro, is specifically intended for adult patients who are affected by lesions at the level of brain stem and above. I- Integrative, F- Functional, R- Rehabilitation, A- And, H- Habilitation. “The unmatched effectiveness of the Neuro-IFRAH® approach is self evident and is distinguished by the wide exposure of the Neuro-IFRAH® approach and the remarkable progress reported by participants as a result of application on patients.” 1

Renowned therapist Waleed Al-Oboudi, originated the method of NEURO-IFRAH for individuals affected by stroke and brain injuries and has become unmatched for his concepts, clinical skills and treatment of patients. NEURO-IFRAH transforms common contemporary stroke rehabilitation to individualized, integrated and functional principles that focus on the total quality of life rather than performance per therapy session. “This approach theorized that any variable that has an affect on the patient needs to be considered.” 2  This encompases both internal and external variables and combines different forms of occupational and physical therapeutic methods of recovery. By viewing the body as one large interconnected system the old methods of splitting the body into several different specific therapies has become seemingly outdated to NEURO-IFRAH technology. Full body awareness and functionality are crucial to the success of NEURO-IFRAH. Methods such as balance, coordination, and function at body weight are used to ensure confidence and enact real life practices as patients are not only re-acquiring skills they are learning new ones as well. 2

NEURO-IFRAH is very unique in its new found methods and technologies used by occupational and physical therapists to work with appropriate patients. NEURO-IFRAH also designs and markets custom and commercial orthotics for individuals living with paralysis specifically heim paralysis. Most orthotics include (AFO) ankle foot orthotics, (WHO) wrist hand orthotics and other stabilizing assistive devices that make bodily function and activity viable.

Waleed Al-Oboudi offers education on NEURO-IFRAH through certifications and courses teaching others the methodology and benefits of the NEURO-IFRAH approach.          

1Al-Oboudi, W. (2005). Neuro-IFRAH. Retrieved October 5, 2014, from:

http://www.neuro-ifrah.org/faculty.aspx

2What is Neuro-IFRAH. (n.d.). Retrieved October 6, 2014, from:

http://neuro-ifrahinstructors.com/about/what-is-neuro-ifrah/

The Incredible Edible Egg

Breakfast is arguably everyone’s favorite meal and should be for one reason, the chance to eat eggs. Eating whole eggs, instead of just egg whites, has been previously considered  unhealthy in large quantities, but science says different.

People commonly mistake the yolk, or yellow part, of an egg as being just high in fat and cholesterol with nothing to benefit your health. However, eggs contain an abundance of nutrients within the yolks of which many people are unaware. One whole egg contains numerous vitamins and minerals essential to our body, such as Vitamin A, Folate, Vitamin B5, Vitamin B12, Vitamin B2, Phosphorus, and Selenium. Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.1

Cholesterol and obesity are an issue for people in the United States with the egg getting negative attention for being high in fat and cholesterol, which it is. In spite of these high levels,  the fat and cholesterol in an egg have no negative effect on cholesterol levels.2A study published in Medical News Today found that subjects who ate three whole eggs each day for three months had no impact on their LDL (bad) cholesterol or total blood cholesterol, even though they were eating two times the amount of cholesterol than they were before the experiment began. The same group had increased HDL (good) cholesterol, decreased plasma triglycerides, and improved lipid profiles.

Due to the high level of essential nutrients, the egg should be a staple in anyone’s diet. If high LDL cholesterol or triglycerides is a health concern, look elsewhere and make other changes to what you are eating.

References

1.Gunnars, K. (2014, January 1). 10 Proven Health Benefits of Eggs. Retrieved September 30, 2014, from http://authoritynutrition.com/10-proven-health-benefits-of-eggs/

2.Glynn, S. (2012, December 25). Eating Whole Eggs Can Improve Blood Lipids. Retrieved September 30, 2014, from http://www.medicalnewstoday.com/articles/254465.php

Exercise and Nutrition Myth Busters--The Egg: Love Me or Hate Me?

Should one eat the yolk, the egg white, or the whole egg to increase overall health? The egg is a well-known super food or a food that is calorie sparse and nutrient dense, meaning that it will give you the most bang for your caloric buck. However, it still gets a bad reputation due to ties to cholesterol, a big problem in the cardiovascular disease world.

Cholesterol is a waxy, fat-like substance that is found in all cells of the body. There are three different types of cholesterol which make up your total cholesterol levels, including lipoproteins (LDL), high-density lipoproteins (HDL), and triglycerides. LDL cholesterol and triglycerides are the “bad” cholesterol associated with buildup of plaque in your arteries that can lead to heart attacks and strokes. HDL, the “good” cholesterol, is considered the dump trucks that take out the trash (LDL and triglycerides). So eggs yolks are high in fat, therefore high in cholesterol. Does that mean you should stay away from the yolks completely to avoid spikes in cholesterol?

What most people do not know is that “cholesterol in the diet doesn’t necessarily raise cholesterol in the blood. The liver actually produces large amounts of cholesterol every single day. When we eat more eggs (yolks), the liver just produces less cholesterol instead, so it evens out the total cholesterol to maintain positive levels.”1) Are you still wary about ingesting eggs? One study showed that after “obese males ingested 3 eggs per day for 12 weeks, their HDL blood concentration increased (1.23 to 1.47 mmol/L (P< 0.01)) compared to those that did not ingest eggs.”1) In 2013, “a study set out to find the relationship between dietary consumption of eggs and risk of  stroke and coronary heart disease. The study found that an increment of one egg consumed per day did not significantly increase risk of coronary heart disease or stroke (P = .88, P = .46, respectively).”2)

If you are still not convinced, what about the egg’s nutrition? 3)“Eggs are high in quality protein that have the right amounts of essential amino acids, so that the body can make the full use of the protein instead of storing it as fat or just excreting it. Eggs score high on the Satiety Index, which measures the ability of foods to induce feelings of fullness and reduce subsequent calorie intakes.” This will help you feel full, and not eat quite as many calories. 4)“Probably one the most important qualities, is the fact that eggs give us a high dosage of Choline. Choline is an important nutrient used to build cell membranes and promote brain function.” And while egg whites are full of protein and low in fat, they lack the essential nutrients found in the yolk. If you cut one or the other out, you are missing out on something great.

So don’t be scared of the precious super food that is the egg. It prevents disease, provides essential amino acids and protein, satiates hunger, promotes brain function, and actually improves cholesterol levels. Love the egg.

1)Mutungi, G., Ratliff, J., Puglisi, M., Gonzalez, M., Vaishnav, U., Leite, J., ... Volek, J. (2007).

Dietary Cholesterol from Eggs Increases Plasma HDL Cholesterol in Overweight Men Consuming a Carbohydrate-Restricted Diet. American Society for Nutrition, 138(2), 272-276. Retrieved September 28, 2014.

2)Rong, Y., Chen, L., Zhu, T., Song, Y., Yu, M., Shan, Z., ... Liu, L. (2013, January 7). Egg

consumption and risk of coronary heart disease and stroke: Dose-response meta-analysis of prospective cohort studies. Retrieved September 30, 2014, from http://www.bmj.com/content/bmj/346/bmj.e8539.full.pdf

3)Westerterp-Plantenga, M. (2007). Protein intake and energy balance. Regulatory Peptides,

149(1), 67-69.

4)Zeisel, S., & Costa, K. (2009). Choline: An essential nutrient for public health. Nutrition

Reviews, 67(11), 615-623.

How important is agility to Basketball?

DeAndre Upchurch of the Tarleton State Texans [Photograph]. (2014). Retrieved October 1, 2014, from: http://www.mlive.com/ sports/flint/index.ssf/2014/03/flints_deandre_upchurch_collec.html  

Agility is considered a physiological prerequisite in basketball because players are constantly exhibiting sudden directional changes during competitions. Therefore, agility is a crucial component in physical performance in basketball.1 The successful and efficient execution of sprints, abrupt stops, quick changes of movement direction, acceleration, different vertical jumps, fast dribbling, and different shots and passes depend on several motor abilities including agility.3 It is stated that straight speed and agility skills are common in many basketball maneuvers, either with or without the basketball.4

Intuitively, one might conclude that guards would have the most agility because of their time handling the ball and maneuvering through defenses. It has been found that point guards overall have a better agility and speed performance than the other four positions. But how does agility develop with maturity? A study had two groups of elite male basketball players, ages 18 to 20 and then seniors, had higher agility performances than the Under-18 group.1 This suggests that players peak at their greatest agility after they have reached full maturity.

A study on women basketball players (n = 30) found that guards were significantly different (p < 0.05) from forwards and centers in the T-test by a difference of 6.9%.2 The guards’ playing style encompasses elements of rapid changes of directional movements from faking, penetrating or finding an open spot within the defense as well as fast-break offense and defense.3 The Lane Agility Drill had a significant Pearson product moment correlation with minutes per game, points per game, and steals per game with (p < 0.05) and assists per game (p < 0.01).5

The importance of agility in basketball is widely known by players and professionals, and clearly, studies have shown there are differences between basketball playing positions and agility. It is found by many researchers that guards, and more specifically point guards, have the greatest agility of any position on the court. Although literature has numerous ways to measure agility for basketball players, how would these players measure up on the JJ Shuttle run? Different from most agility tests, both anaerobic and aerobic energy sources are tested because of the longer, 60-yard, 4 segment aspect of the run.

1 Choauachi, A., Brughelli, M., Chamari, K., Levin, G. T., Abdelkrim, N. B., Laurencelle, L., & Castagna, C. (2009). Lower limb maximal dynamic strength and agility determinants in elite basketball players. The Journal of Strength and Conditioning Research, 23(5), 1570-1577.

2 Delextrat, A., & Cohen, D. (2009). Strength, power, speed, and agility of women basketball players according to playing position. Journal of Strength and conditioning Research, 23(7), 1974-1981.

3 Erčulj, F., Blas, M., Čoh, M., & Bračič, M. (2009). Differences in motor abilities of various types of European young elite female basketball players. Kinesiology, 41(2), 203-211.

4 Jakovljevic, S. T., Karalejic, M. S., Pajic, Z. B., Macura, M. M., & Erculj, F. F. (2012). Speed and agility of 12- and 14-year-old elite male basketball players. Journal of Strength and Conditioning Research, 26(9), 2453-2459.

5 McGill, S. M., Anderson, J. T., & Horne, A. D. (2012). Predicting performance and injury resilience from movement quality and fitness scores in a basketball team over 2 years. Journal of Strength and Conditioning Research, 26(7), 1731-1739.

The Truth Behind Women Weight Training

We have all heard it spew from a woman’s lips before... “I don’t want to lift because I will look like a man” or “I don’t lift because I don’t want to look big and bulky.” Granted, women have various fitness goals and desires of what they would like their body to represent. Due to  myths and misconceptions, many women do not realize the benefits of  weight training and how it can increase overall health and well-being. With the proper nutrition, lifting weights will create a leaner physique.

The increased presence of muscle tissue improves overall metabolic function, especially when at rest. This means that by increasing your lean body mass through strength training, you can burn fat exponentially better than with aerobic exercise alone.1 There are copious benefits of weight training including: increased bone density which prevents the onset of osteoporosis, aids in coordination, balance, and improved circulation, and improved self-esteem and a sense of personal empowerment. And not to mention the great physique that comes with all these benefits!

As for becoming big and bulky, women do not have enough testosterone to build muscle like men. Women have testosterone levels that are about 15-20 times lower than a man.2 Therefore, if a woman lifts weights, a woman cannot look like a man unless she begins to supplement with male hormones, creating a neurological change.

1Perry, H. (2007, January 1). Benefits of Strength Training For Women. Retrieved September 28, 2014, from http://www.phase-iv.net/node/350

2Sinkler, J. (2013, December 23). Strength Training Myths. Retrieved September 28, 2014, from http://www.womenshealthmag.com/fitness/strenght-training-myths

Benefits of Being Physically Active for Kids and Adults

 

 

In todays society kids are stuck inside glued to the T.V  or any other electronic device. These sedentary activities provide few, if any, health benefits. Being physically active has tons of benefits! One of these  benefits is an improvement in brain function through increased blood flow to the brain. Doing something active such as going on a little walk can give you clarity and help you feel more focused. Research has shown that after 30 minutes on the treadmill, students solve problems up to 10 percent more effectively.2 Exercise encourages your brain to work at optimum capacity by causing nerve cells to multiply, strengthening their interconnections and protecting them from damage.2  

 

Another benefit of physical activity is that it helps strengthen the heart and lungs. The heart is a muscle, when you exercise your heart becomes stronger and more efficient. According to the U.S. Department of Health and Human Services, heart disease is the leading cause of death in the United States. Strengthening the heart muscle can help ward off heart disease, even in early childhood.1 Participating in physical activity also helps increase your lung capacity, allowing you  to push more air in and out of the body.

 

Improving heart, lung and brain function are just a few benefits of being physically active, not only for children but as they grow into adults as well.

References:

1Bilich, K. (n.d.). 10 Benefits of Physical Activity. Retrieved September 29, 2014, from http://www.parents.com/fun/sports/exercise/10-benefits-of-physical-activity/

2Mercola. (2012, January 20). Exercise Benefits Children's Brain Function. Retrieved September 29, 2014, from http://fitness.mercola.com/sites/fitness/archive/2012/01/20/physically-active-children-perform-better-academically.aspx

Stroke and a Brand NuStep

During stroke rehabilitation, many methods of therapy have exercises that are limited in range of motion and are extremely low in intensity. However, for Dick Sarns, founder and CEO of NuStep Inc., these methods were inferior and outdated. Developed in the late 1980’s NuStep set out on a mission to develop exercise equipment that was safe, effective, and easy to use regardless of disability or activity level. Armed with a user friendly display screen and additional adaptive equipment, the NuStep T5XR Recumbent Cross-Trainer makes exercise attainable for anyone.

The NuStep is exceptional and has numerous  benefits  for stroke patients because it allows individuals the freedom of reciprocal motion while gradually increasing their range of motion in paralyzed muscles. Unlike traditional stationary bikes or ellipticals, the NuStep has a 360-degree swiveling chair that makes it easy for all populations, even individuals in wheelchairs, to get on and off the equipment. Another great feature of the NuStep is the ability for users to customize the stride length which  makes  a complete body workout accessible and possible for anyone regardless of disability or limitation. The NuStep is designed in the recumbent position with an upper and lower body safety belt making it a much safer option for individuals with balance and coordination limitations.Benefits in strength and cardiovascular health are also noticeable through training on the NuStep because it has the ability to increase intensity and stride length for individuals with impairments. Constant goal design and attainment are a great way to continually see benefit. The NuStep is designed with a foot secure system and leg stabilizers which allows individuals with weak joints or muscles the ability to exercise correctly and the joints to move in safe path. The NuStep is designed with arm adjustments that allow individuals to exercise the upper and lower extremities simultaneously as well as stimulate both sides of the brain during pedaling. Arm adjustments have the capability to hold the hands in place regardless of grip strength or limb control.

Setting attainable goals is a crucial aspect of all rehabilitation programs because it keeps a focus and commitment for the client and the administrator. With the capability to track and record each individual workout, reaching individual goals becomes traceable and provides visual feedback. This provides the client with a way to see for themselves the progress they are making and the benefits they are obtaining through NuStep programming.

Following cerebrovascular accident, commonly known as a stroke, cardiovascular health often becomes impaired because of the limitations caused by the side effects. However, after a moderate to vigorous exercise program using the NuStep, significant improvements in physical performance and emotional health have been shown. Self independence and Total Quality of Life (TQL) are two of the most beneficial aspects of a rehabilitation program by regaining the previous state of performance and activity pre-injury. Through the use of intense, full-body exercise using the NuStep Cross-Trainer, the process of regaining physical performance and TQL becomes obtainable and trackable for individuals on the road to recovery.   

           

1 User Manual T5/T5XR Product User Manual. (2012, January 1). Retrieved September 28,

2014, from http://www.nustep.com/sites/default/files/manuals/T5-T5XR-User-Manual.pdf

2 Aunders, D., Sanderson, M., Brazzelli, M., Greig, C., & Mead, G. (2013). Physical Fitness

Training for Patients With Stroke: An Updated Review. Stroke, E54-E55. Retrieved September 28, 2014.   

Popular Pregnancy Exercises: Prenatal Yoga

Prenatal yoga has become a popular way to exercise amongst pregnant women.  Yoga may not be the only beneficial way to exercise during pregnancy, but “it provides  great ways to maintain muscle tone, keep joints and muscles limber, and improve balance and blood circulation.”1  In fact, studies have suggested that prenatal yoga can:

• Improve sleep1
• Reduce stress and anxiety1
• Increase the strength, flexibility and endurance of muscles needed for childbirth1
• Decrease lower back pain, nausea, carpal tunnel syndrome, headaches, and shortness of breath1
• Decrease the risk of preterm labor, pregnancy-induced hypertension and intrauterine1 growth restriction — a condition that slows a baby's growth1

One of the main focuses in prenatal yoga is controlling one’s breathing techniques. This is important because it teaches a woman to stay calm and relaxed which is helpful during labor. “When the body is in pain, adrenalin is produced which may cause a decrease in the production of oxytocin, a hormone that progresses labor.”2 Therefore, by maintaining relaxed and controlled breathing, less adrenalin is produced, which allows oxytocin to do its job. Throughout a typical yoga session, a woman is taught different breathing techniques which are incorporated to help relax the body during labor and decrease shortness of breath. Stretching and posture is also taught in prenatal yoga, and at the end of each session, a nice cool down is used to relax and restore resting heart rate and rhythm.2 Before you get started in your prenatal yoga program, it is important to consider these safety precautions:

• Obtain approval from your health care provider

• Stay hydrated before, during, and after exercise
• Warm up and cool down properly
• Avoid lying on your back for more than a couple of minutes at a time
• Stay in your comfort and experience level
• Avoid “hot yoga” where room temperatures are above 90 degrees as this can cause hyperthermia

If you are pregnant and looking to stay fit, prenatal yoga classes are a great way to meet other pregnant women and be a part of something fun and healthy. If you and your doctor feel prenatal yoga is right for you, go for it! Make sure to find a class specified towards pregnancy  and open to beginners. As stressful as preparing for motherhood can be, prenatal yoga is a great way to relax and improve the health of you and your baby.

1Great pregnancy exercise: Prenatal yoga. (n.d.). Retrieved September 29, 2014, from

http://www.babycenter.com/0_great-pregnancy-exercise-prenatal-yoga_7862.bc?page=1

2Mayo Clinic Staff. (2013, January 13). Pregnancy week by week. Retrieved September 29, 2014.

http://www.mayoclinic.org/healthy-living/pregnancy-week-by-week/in-depth/prenatal-yoga/art-20047193