Dynamic and Static Stretching for Dancers

 Much debate has taken place over the effects of dynamic and static stretching on performance of sport related activities. It has been suggested that there is a deleterious effect on performance with static stretching¹. However, it has been found that warm-ups including dynamic activity related protocol show no deleterious effects on performance².  Dance is an activity which benefits from both dynamic and static stretching during warm-up.

Dynamic Activity Related Protocol

Dancers prevent injury by performing dynamic stretching during warm up. Dynamic stretching before static stretching allows warmer muscles to elongate and increases the joint range of motion. Dynamic stretching also increases heart rate which provides more blood flow to the active tissue preparing the muscle for work. Because the muscle is prepared for work before being taken through static stretching, the dynamic stretches allow the muscle’s range of motion to be safely extended.

Static Stretching

Due to the increased range of motion dance requires, it is imperative for dancers to maintain their flexibility. Static stretching allows the dancers to lengthen the muscles and improve their range of motion. It is imperative that the dancer performs static stretching after dynamic stretching. Performing static stretching cold can cause injury to the muscle due to the muscle not being prepared for work.

When dynamic activity related protocols are used in warm-up, benefits can be found from both types of stretching². As it relates to dance, both types of stretching work together to provide the safest increase in range of motion for a dancer’s development.

 ^{The video below is an example of a dynamic activity related protocol designed for dancers.}

¹ Behm, D., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal Of Applied Physiology, 111(11), 2633-2651. doi:10.1007/s00421-011-1879-2

² Samson, M., Button, D. C., Chaouachi, A., & Behm, D. G. (2012). Effects of dynamic and static stretching within general and activity specific warm-up protocols. Journal Of Sports Science & Medicine, 11(2), 279-285.

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Building Muscle- Making the Desired Body

 

Why do people purchase memberships to gyms, spend money on personal trainers, or start new diets to change their lives? The answer is because they want to change the way that they look in the mirror. The strength training blog discussed the basic function and benefits to strength training, such as muscle hypertrophy.

Muscle hypertrophy is the process of muscle fiber enlargement that results from strength training.¹ Hypertrophy is the goal of many lifters, as they are looking for the increase of lean muscle mass to obtain higher metabolism, but they also want to change the way their body is shaped.

Schoenfeld’s research on the topic of muscle hypertrophy compares the two distinct training styles of powerlifters and body builders. Powerlifters generally train with high intensity loads and long rest intervals, while body builders train with moderate intensity loads and short rest intervals.² Schoenfeld suggests that both methods improve muscle size, but his research is designed to find the best way to improve hypertrophic gains.

Schoenfeld concluded that the best training method to increase muscle hypertrophy is a training regimen with moderate intensity loads, a repetition range from 6-12 and a rest interval of 60-90 seconds. Schoenfeld’s discovery essentially combines the two methods of body building and powerlifting. The new method combines the higher repetition range and intensity levels from body building, and the longer rest from power lifting. Muscle failure is a key component that can be utilized during the workout to promote more hypertrophy. Muscle failure is accomplished when contractile force is no longer able to be exerted during a set.  

The best method for hypertrophy will be debated in gyms for years to come, but at this point, Schoenfeld has the loudest voice. The first part to any fitness program is to establish goals. Once goals have been established, the correct method of training needs to be determined. If the goal is gaining muscle size or reshaping the body, hypertrophy is your method of training. This design will begin to change the body in a matter of weeks with a balanced diet to attack the body composition.

Next week’s discussion will be over the topic of body composition. How it affects our physical and emotional health, and how it can be changed.

1 Bryant, C., & Green, D. (2010). Ace personal trainer manual. (4th ed.).

2 Schoenfeld, B. J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.

Athletes struggling to stay out of trouble

Being a high school athlete comes with a lot of responsibility sometimes. One of the biggest struggles for being a student-athlete is that it is a way to keep teens out of trouble playing sports can benefit athletes from staying out of trouble. Athletes are good at many things: running, jumping, swimming, dribbling, passing, dunking, but the one area where they do not particularly excel in at times staying out of trouble.

One of the biggest downfalls of student-athletes is that they get into trouble and have the chance to lose it all, from one bad decision. In College Athletics & the Law spoke about how it starts with value-based coaches from keeping athletes out of trouble. When it comes to high school athletes, moral development is a crucial part that the coaches have to truly preach. Hampton stated,” Washington Wizards player Gilbert Arenas was sentenced today for a felony gun conviction that stems from a locker room confrontation with a teammate. It's just the latest in the seemingly endless stream of athlete brushes with the law. But it doesn't have to be that way”. He is absolutely correct. Athletes need to learn how to conduct themselves at early ages so this won’t happen to them if they make it pro. If coaches do not know how to teach moral development to the student-athletes, it can be detrimental to the future challenges of decision making for the student-athlete. Kids are going to have ups and downs in behavior, but it is the coach’s job to minimize the downs if possible. With teaching moral development, saving one is worth ten sometimes.

 

References

Hampton, S. (2010, March 26). 5 Simple Rules for Keeping Athletes Out of Trouble. Atlantic: Web Edition Articles (USA).

Value-based coaching is key in keeping athletes out of legal trouble. (2006). College Athletics & the Law, 3(1), 3.

 

Baseball Development: Mental Imagery - Part 1

Today's post will focus on an alternative component within the game of baseball – the mental aspect. As discussed in previous blogs, postural evaluating and conditioning are undoubtedly beneficial regarding baseball performance^3,4,5,6. Improving range of motion, correcting postural asymmetries, and strengthening weakened musculature is not a magical recipe for success. Any baseball fanatic will tell you that in the game of baseball a pitcher can deliver a pitch perfectly, with perfect balance and perfect motor control, but still experience the sinking feeling of failure deep within his gut as he watches that perfect pitch leave the ball park. In other words, physically you can do everything 100% completely correct and still manage to miss. Learning how to manage that miss is a different subject. 

Yes, I am talking about the 6 inches of space between the ears, underneath the ball caps: the brain. Mental training is indeed a broad topic, so to be specific ‘mental imagery’ will be the subject examined and explained.

Mental imagery has been incorporated into multiple disciplines, from rehabilitation to performance on the playing field. Conducted research¹ in the neurological rehabilitation field has discovered a magnitude of improvement when integrating mental practice into standard rehabilitation methods. Multiple sports psychologists include mental imagery into their training schemes as well. Sports psychologist Brian Cain helps define mental imagery in his statment²:

Mental Imagery is seeing yourself perform in your minds eye before you go out and perform physically. What imagery does is create the physco-neuromuscular blueprint that your body wants to have happen. The brain cannot tell the difference between what you physically do and what you mentally imagine – it is processed very similarly.

If individuals with basic functional movement impairments can benefit from mental imagery, the impact this type of training can have on athletic performance conceivably should be significant. Stay tuned in next week for the revealed significance and implementation methods.    

 

 

 

 

 

¹Jackson, P. L., Lafleur, M. F., Malouin, F., Richards, C. & Doyon, J. (2001). Potential role of mental practice using motor imagery in neurologic rehabilitation. Archives of Physical Medicine and Rehabilitation, 82 (8), 1133-1141. http://www.sciencedirect.com/science/article/pii/S0003999301042915 

²Cain, B. M.  PRIDE: The Peak Performance System. Richmond, VT: Brian Cain Peak Performance, LLC.  

³Myers, J. B., Laudner, K. G., Pasquale, M. R., Bradley, J. P. & Lephart, S. M. (2004). Scapular position and orientation in throwing athletes. American Journal of Sports Medicine, 33 (2), 263-271. http://www.pitt.edu/~neurolab/publications/2005/Articles/MyersJB_2005_AmJSportMed_Scapular%20Position%20and%20Orientation%20in%20Throwing%20Athletes.pdf 

⁴Voight, M. L. & Thomson, B. C. (2000). The role of the scapula in the rehabilitation of shoulder injuries. Journal of Athletic Training, 35(3), 364–372. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1323398/?page=8 

⁵Lewis, J. S., Wright, C., & Green, A. (2005). Subacromial impingement syndrome: Theeffect of changing posture on shoulder range of movement. Journal of Orthopaedic & Sports Physical Therapy, 35 (2), 72-87. Retrieved from http://www.azpt.com/sis.pdf

⁶Young, J. L., Herring, S. A., Press, J. M., Casazza, B. A. (1996)The influence of the spine on the shoulder in throwing athletes. Journal of Back and Musculoskeletal Rehabilitation, 7, 8. http://elitetrack.com/article_files/throwingspine.pdf

 

 

Travel Ball Coaches: Doing it for the Right Reasons

Travel Ball Coaches: Doing it for the Right Reasons?

As high school softball season ends many travel ball coaches are looking forward to coaching summer softball. Many travel ball coaches today are coaching for the right reasons, but others are in it strictly for the money and getting their players signed to top schools around the nation and not thinking about what is right for the student athlete.¹ Travel ball teams move constantly from the start of summer to the fall and spend countless hours traveling. At the end of the day, most of these coaches started coaching because they had a love for the game of softball at one time.¹

Travel ball coaches spend an enormous amount of time with student athletes, more than what high school coaches spend with them during the school year.¹ Today getting the athlete recruited has become more important than just enjoying teaching the student athlete the game of softball. Yes, it is very important to get each athlete recruited, and a sense of pride is felt when an athlete commits to a college. But what happened to the passion that the game once possessed? What happen to helping each young athlete grow to become a strong and mature lady?² Todays softball world is so focused on recruiting that athletes are moving away from enjoying the game that they love and have a passion for.

Many travel ball coaches are doing it right, but some are still getting away from what is best for the athlete. In the end, it is about the athlete, and the enjoyment that comes from teaching them the basic skills of the game while leaving a long lasting impression on them that will last them a lifetime.

 

 

 

 

 

¹Hewitt, P. M. (2009). The Recruiting Process. College Student-athletes: Challenges, Opportunities, and Policy Implications

 

²Letawsky, N. R., Schneider, R. G., Pedersen, P. M., & Palmer, C. J. (2003). Factors influencing the college selection process of student-athletes.

 

 

The Value of Mentorship to Women Seeking Athletic Adminstration

     Since the passage of Title IX in 1972, many doors have been opened for female participation in the world of athletics. However, research has shown little benefit for females striving to enter into the administration side of athletics – athletic director, associate, or assistant director. A possible solution to help remedy this fact may lie in a mentorship program. Bower & Hum found that “A mentor may promote a female intercollegiate athletic administrator by highlighting her potential or reporting her work on a project at an Athletic Board meeting” (pg. 6).¹ A mentor can commit to teaching important aspects and talents of the job in order to help create a positive reputation.  In addition, a mentor will seek to provide exposure and visibility for a potential female in order to create a network of administrator connections.

     So, what exactly should a mentor focus on in the tutelage of a prospective female administrator? Burton, Grappendorf, and Henderson discuss three areas that should be dissected: advancing women’s skill set, valuing women, and creating equal opportunity. Issues that are addressed include finding out why and where women are deficient in management attributes, creating value in a female viewpoint in administration, and possibly changing policy to acquire senior administration positions.² Thus, a mentor should ensure women are competent in numerous administrative skills through continuous study, research, and reviewing of case studies. Coincidentally, this knowledge will create a confident mindset in the prospective administrator which will be apparent to a future employer. A female should take advantage of everything a mentor has to offer and carry this experience confidently into an administration opportunity. Female athletic administrators already successful in the field need to step up and share their experiences as a mentor to those eager to follow suit.

          

References

¹Bower, Glenna G. & Hum, Mary A. (2014). Examining the Mentoring Relationships of Women Working in Intercollegiate Athletic Administration. Mentoring and Tutoring: Partnership         in Learning, 22:1, 4-19, DOI:10.1080/13611267.2014.882585

²Burton, Laura J., Grappendorf, H., & Henderson, A. (2011). Perceptions of Gender in Athletic   Administration: Utilizing Role Congruity to Examine (Potential) Prejudice Against Women. Journal of Sport Management, 25, 36-45.

 

Should Coaches Incorporate Knee Injury Prevention in Practice?

Knee injuries plague athletic programs from the junior high level all the way through to elite athletes. Studies show that female athletes are four to six times more likely to sustain a knee injury than male athletes. Knee injuries also come at a very high price. Not only is there a financial burden placed on the athlete, but the athlete also loses valuable practice and playing time. Some athletes are able to make a recovery in a couple of months, but Button, van Deursen, and Price found that in most cases an athlete will not be fully rehabilitated and able to perform “challenging” athletic movements for five months. Missing almost half of a year (not including the time from injury to surgery to rehab), puts the athlete at a major disadvantage. Not only will they have regressed in athletic ability due to the surgery, but they will also miss on that valuable growth time that their fellow athletes have had. 

The simple solution is increased focus on knee injury prevention techniques. These techniques can be done in preseason,as well as during season, in order to reduce the athletes’ chances of injury. Sure,implementing these prevention techniques may add on some extra time, but that pales in comparison to the time and money lost if an athlete does truly sustain an injury. Coaches must be instructed on these techniques and use them daily. 

Next week a specific prevention method will be presented.

Logan Synatzske: From Tarleton State to Afghanistan

Logan Synatzske: From Tarleton State to Afghanistan

Logan Synatzske, a 2009 graduate from the Tarleton State Master’s of Education in Kinesiology and Exercise Science program, currently serves as a Sergeant in the United States Army. Synatzske’s career is one of rigor and intensity as his main objective is to locate possible enemy weapons and explosives with the help of Tactical Explosive Detector Dogs.  

Synatzske reflects on Tarleton State’s curriculum, professors, and internship opportunities that helped to propel him into roles of exemplary leadership.

“If it hadn't been for much of the information I retained from classes and my internship during the pursuit of my M.Ed. in Kinesiology, I never would have found myself here in this very rewarding position,” says Synatzske. “I consider myself extremely lucky to have had the professors I did and the opportunity to learn from their examples. It has definitely had a large impact on making me the leader I am today.”

While Synatzske has many memorable memories associated with his time at Tarleton State, the majority of his favorite memories were ones spent as an active member of the Purple Poo. He also enjoyed Tarleton State sporting events, road trips, and academic endeavors, especially the trips taken with his Facilities class.

“We went to SMU's Recreational Sports Facility, UT-Arlington's Recreational Sports Facility, City of Arlington's softball and baseball field designed specifically for individuals who are physically handicapped and confined to a wheel chair, and to Big League Dreams in Mansfield,” Synatzske says.  

Previously, Synatzske worked as a Tarleton State Graduate Assistant of Fitness and Wellness as well as an Intern Coach for Train 4 the Game. As an intern coach, Synatzske focused on coaching individuals in tri-planar movement, foot-to-ground reaction forces, and moving the body as a kinetic chain rather than individual muscle groups. Many of the techniques he learned at Train 4 the Game are techniques he still incorporates into his Army Physical Training routines.

Synatzke says he feels incredibly blessed with his job in the Infantry, and believes that his current career is rewarding and gratifying. His greatest accomplishment since graduating from Tarleton State has been serving in Afghanistan. He enjoys being able to contribute to the safety of his “brothers in arms” on a daily basis.

“While being the guy that finds bombs isn't on the top of many people's list, it is certainly fulfilling knowing that 20 other individuals relied on you and your dog to bring them back safely at the end of a long mission and you have succeeded time and time again,” Synatzske explains.

Synatske is consistently motivated to be the best leader he can be and he actively gives advice to prospective graduate students.

“You only get out what you put in. Don't expect to be given anything,” says Synatske. “Nothing can replace hard work and dedication. Other than that, enjoy your time in school. Make new friends, get involved, make new memories, be open to new ideas, and cherish every second of it!”