Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
19
Departments
5
In the Gym
The Stability Ball:
Not Just for Circus Performers Anymore
Joseph M. Warpeha, MA, CSCS, NSCA-CPT
We have all seen the stability ball in the gym, but how can you use it to help you develop your core
musculature? This column discusses the stability ball, and how it can be used in your workout to
provide an unstable training surface.
Action-Reaction
The Mirror Drill
Mark Roozen, MEd, CSCS,*D
In the last issue, this column covered how to administer an agility test to gauge your agility. This
issue looks at how to set up and perform the mirror drill to help improve your agility and quickness.
Volume 3, Number 6
Departments (continued)
8
Training Table
Breaking Ground With Breakfast
By Debra Wein, MS, RD, LDN,NSCA-CPT
Do you ever feel that breakfast is the last thing on your mind when you first wake up? Take a look
at the benefits research is showing for breakfast eaters, and gain a few ideas for healthy breakfast
choices.
15
Fitness Frontlines
G. Gregory Haff, PhD, CSCS
The latest news from the field on combined aerobic and anaerobic training for weight loss, the
effects of milk consumption after training, and collegiate athletes eating habits.
16
Ounce of Prevention
The Missing Component to Core Training: Endurance
Jason Brumitt, MSPT, SCS, ATC, CSCS
Back injuries are one of the most common problems treated in physical therapy clinics these days.
This column will address exercises designed to help avoid back injury by improving the endurance
of your core muscles.
22
Mind Games
Dont Let Your Nerves Get the Best of You
Suzie Tuffey Riewald, PhD, NSCA-CPT,*D
Nervousness can affect your performance if not controlled. Take a closer look at how nervousness
can be beneficial, how to identify nervousness, and some nervousness management techniques to
improve your performance.
24
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Inthe Gym
Joseph M. Warpeha, MA, CSCS, NSCA-CPT
Action-Reaction
Mark Roozen, MEd, CSCS,*D
to train for agility, with more stops, turns, and changes of direction,
have a smaller set up. For more conditioning and running, a larger
space will allow you and a partner room to move.
Preparation
Before beginning any agility, speed, or quickness training, you
want to make sure you are properly prepared. A few simple
guidelines to follow are:
Perform a warm up. To warm up, do movements and/or drills
that move in multiple planes, work acceleration and deceleration
components, and allow the joints to move in a full range of
motion.
Make sure you have the proper strength and power base to
participate in the specific drills. The more advanced drills
become, the more strength you will need. The mirror drill we
will be talking about is a moderate drill.
Perform the drills in the proper sequence. Begin with simple
drills first, progressing to more complex drills later.
Allow proper rest time between drills. Keep your training goals
in mind. If you are performing an agility drill to improve change
of direction, allow more rest time. If the drill is for conditioning,
you can decrease the rest time, but agility training may be
compromised.
The Drill
Example
For football, use a 5 second work to 20 second rest period. To
begin, perform 8 10 sets (which would simulate a series in a
football game). As conditioning improves, the number of sets
would increase to equal the number of plays in an average game.
TrainingTable
Debra Wein, MS, RD, LDN, NSCA-CPT
Benefits of Breakfast
1. Breakfast can improve your overall health.
Research shows that individuals who consume breakfast cereal
every day report better mental and physical health than those
who consume breakfast less frequently4.
Try any of these high fiber, high carbohydrate, low fat breakfasts.
Calories
Percent calories
from Fat
Croissants
250 300
45 55%
400
45%
260
60%
200
45%
300 350
30 35%
Sweet Roll
250
40%
300
80%
Sausage (3 oz)
Bacon (3 medium pieces)
270
109
75%
77%
Danish
Donut (plain)
(cake-type)
Donut (chocolate frosted)
(yeast-type)
Muffins (412 oz)
Fast food or bakery type
References
1. Benton D, Parker PY. (1998). Breakfast, blood glucose,
and cognition. American Journal of Clinical Nutrition,
67(4):772S 778S.
2. Levine AS, Tallman JR, Grace MK, Parher SA, Billington
CJ, Levitt MD. (1998). Effect of breakfast cereals on
short-term food intake. American Journal of Clinical
Nutrition, 50(6):1303 1307.
3. Morgan KJ, Zabik ME. (1984). The influence of ready-toeat cereal consumption at breakfast on nutrient intakes of
individuals 62 years and older. Journal of the American
College of Nutrition, 3(1):27 44.
4. Smith AP. (1999). Breakfast cereal consumption and subjective reports of health. International Journal of Food
Sciences and Nutrition, 50(6):445 449.
5. Smith AP. (1998). Breakfast and mental health.
International Journal of Food Sciences and Nutrition,
49(5):397 402.
6. Wong Y, Chen SL, Chan YC, Wang MF, Yamamoto S
(1999). Weight satisfaction and dieting practices among
college males in Taiwan. Journal of the American College of
Nutrition, 18(3):223 228.
Rationale
Physiology
There is a common inference that the core is comprised of solely
the abdominals and lower back. More specifically, the abdominal
wall, consisting of the rectus abdominus, internal and external
obliques, and the transverse abdominus, has been the primary
focus in many core definitions and routines. These three muscle
groups are responsible for a broad scope of functional movements:
flexion, extension, rotation, lateral bending, as well as compression
of the trunk. These muscles work in conjunction with one
another to create movement of the trunk in the three planes
(frontal, sagittal, and transverse), but also act to stabilize and
support the spine during dynamic movements. However, the
scope of the core definition and responses to movement cannot
be limited within these three muscles.
10
Introductory Programming
The following section provides an introductory 10-week
progression of exercises that address the issues presented. To
increase intensity for these exercises, increase the time under tension versus solely increasing the repetitions. Always emphasize
the technical aspect of drawing in (a technique of tilting the
pelvis and bringing the abdominal wall back towards the spine)
and a flat neutral spine to activate the muscles of the entire core.
These routines and exercises are not comprehensive, but are
fundamental to establishing a base of core development and can
be performed two-three times per week, depending upon the
level of core development.
Table 1. Routine (weeks 1 3)
Exercise
Time and
Repetitions
Progression
45-Degree Hold
0:30 sec
0:45 sec
0:40 sec
0:60 sec
Alternating
Crunch Hold
4 x 0:05 sec
each side
3 x 0:10 sec
each side
0:30 sec
0:60 sec
Glute Hold
0:40 sec
0:60 sec
Prone Pass
2 x 8 repetitions
2 x 12 repetitions
11
45-Degree Hold
Prone Pass
12 repetitions
Prone Pass
12 repetitions
Conclusion
It is important to recognize the core as a very broad scope of
muscles that work in union with one another to create and stabilize movement. Abdominal and lower back specific training is
a necessity when designing programs for core development.
However, it is vital to consider the entire anterior and posterior
musculature of the upper torso through the hips in order to fully
construct a core program. By considering and understanding the
total scope of the core, acute or chronic injuries and performance
limitations can be deterred or avoided completely.
Figures
Fig. 1a
Fig. 1b
45-Degree Hold
Prone Pass
15 repetitions
Prone Pass
15 repetitions
Fig. 1c
12
Fig. 4a
Fig. 2a
Fig. 4b
Fig. 2b
Fig. 2c
Fig. 5a
Figures 2a c. Plane Holds Hands (with or without leg lift)
Timed and/ or Repetition of leg lifts
Fig. 3a
Fig. 5b
Figures 5a & b. Reverse Incline Plane (with or without leg lift)
Timed and/or Repetition of leg lifts
Fig. 3b
13
Fig. 9a
Fig. 6a
Fig. 9b
Fig. 9c
Fig. 6b
Figures 6a & b. Alternating Crunch Hold
Timed and Repetition
Fig. 8b
Fig. 8c
Fig. 8d
14
FitnessFrontlines
G. Gregory Haff, PhD, CSCS
Is Milk Effective as a
Recovery Drink?
The effects of the consumption of milk or a carbohydrate beverage
after acute training bouts was examined in a 10-week project
conducted by the Department of Human Nutrition, Foods, and
Exercise at Virginia Tech University. Nineteen untrained men
completed a 10-week resistance training study. Prior to, and
immediately after the 10-week training period, all subjects were
measured for muscular strength (as assessed by 7 exercises), body
composition, resting testosterone and cortisol concentrations, and
resting energy expenditure. All subjects increased their muscular
strength in response to the training program (+44%). The
resistance training program also resulted in a decrease in percent
body fat (-0.9 kg) and an increase in fat free mass (+1.2 kg).
Interestingly, the group that drank milk after each work out
tended to have a greater increase in fat free mass and body mass
when compared to the carbohydrate group. Resting testosterone
Do Collegiate Athletes
Eat Appropriately?
Recently, researchers from the University of Missouri examined
the dietary practices of 345 athletes competing in Division I
Athletics. The survey data collected revealed that 15% of the
athletes surveyed consumed adequate amounts of carbohydrate
and 26% of the athletes surveyed consumed adequate amounts
protein in their diets. When subdividing the subjects by gender
it was determined that only 32% of females (n=165) and 19%
of males (n=185) consumed the minimal amount of protein
recommended. When looking at carbohydrate consumption only
10% of males and 19% of females met the recommendations for
athletes. It was further determined that males tended to be characterized by high amounts of fat, saturated fat, cholesterol, and
sodium. Finally, the majority (61%) of the female athletes wished
to decrease their body mass by at least 5 pounds, while the majority of male athletes wished to increase their body mass by at least
5 pounds (57.8%). The results of this study suggest that collegiate
athletes do not consume adequate amounts of carbohydrates and
protein in their diets. This practice may lead to negative effects
on their athletic performance. The researchers suggested that
athletes and coaches may benefit from educational programs that
address the nutritional needs of athletes.
Hinton PS, Sanford TC, Davidson MM, Yakushko OF, Beck
NC. (2004). Nutrient Intake and Dietary Behaviors of Male and
Female Collegiate Athletes. International Journal of Sports
Nutrition and Exercise Metabolism, 14 (4): 389 388.
15
Ounceof Prevention
Jason Brumitt, MSPT, SCS, ATC, CSCS
Endurance Training
Stuart McGill, PhD, a spine biomechanist, has identified that
individuals with a healthy spine should be able to maintain
muscle endurance test positions for specific time periods2. It is
important to understand the difference between endurance
training and strength training. Strength training is the modality
commonly used by athletes. This type of training involves
performing 6 10 repetitions for 3 4 sets. Endurance training
involves performing higher repetitions per each set, typically 25
to 30 repetitions.
Dr. McGill has also found that those with a history of back pain
are unable to perform the endurance tests to the same capacity
as those with healthy spines. Clinically, I often find that athletes,
those with or without a previous history of low back pain, do not
have the necessary muscular endurance capacity. Weakness is
typical in the back extensor muscle groups (erector spinae and
multifidus).
16
pelvic position half way between these two extremes is the neutral
spine. After performing the abdominal bracing contraction, raise
one arm and the opposite leg as pictured. Hold this position
for a 10-second count. Alternate arm and leg movements
between each side. Incorrect exercise performance includes not
maintaining a neutral spine, poor positioning of hands and
knees (below shoulders and hips), and the inability to maintain
an abdominal brace. Breaking the exercise into components (elevating only the arm or extending only the leg) will allow one
to improve co-ordination and strength prior to incorporating
the entire exercise.
Figure 3. Roman Chair, start position
Front Plank
Support your body off the ground with your forearms and feet.
Hold your entire body in a straight line, maintaining a neutral
spine position. Hold this position for 10 30 seconds.
17
Fig. 6
Figure 6 & 7.
Prone Hip Extension
Fig. 7
Conclusion
With the high incidence of back injuries seen by medical
professionals, no training program is complete without the
incorporation of core endurance exercises.
References
1. Richardson C, Jull G, Hodges P, Hides J. (1999).
Therapeutic Exercise For Spinal Segmental Stabilization in
Low Back Pain. Philadelphia: Churchill Livingstone.
2. McGill S. (2002). Low Back Disorders: Evidence-Based
Prevention and Rehabilitation. Champaign, IL: Human
Kinetics.
18
The Core
The muscles of the core consist of the rectus abdominis, transverse
abdominis, multifidus (back muscles), internal and external
obliques, quadratus lumbrum (low-back muscle), and spinal
erectors (back muscles). To a greater extent, the glutes, hamstrings,
and hip rotators may also be included because of their relationship
to the hip joint.
The primary function of the core is for stabilization. Stability is
the ability to control force or movement. Core stabilization is
important because it provides a powerful link between lower and
upper body strength. Generally core development will consist of
flexion-extension type exercises (e.g. sit-ups) that target the rectus
abdominis. However, although the core is being strengthened,
these exercises do not address the need for a stable spine or the
transfer of power from the lower to upper body. Also, because of
the bodys position (lying) in most of these exercises, there is a
low carryover to actual sport. The best core work is done in a
sport-specific stance (standing), while maintaining the spine in
an upright and erect position, and allowing movement from the
extremities in practical ways that place stress on the core (e.g.
squat).
Exercises
Overhead Squat (figures 1 & 2)
Start with no resistance and perform the squat. Once the
Overhead Squat can be performed with the arms remaining
overhead throughout the entire movement then resistance can be
added.
19
Variations (figures 7 9)
There are many variations to these exercises. You may increase
the weight of the object or increase the size of the object to
change the resistance. You may also adjust the feet or the surface
upon which the feet are placed.
Summary
Core development is not always about how many sit-ups you can
do, or having a six pack. More so, core development should
focus on stability throughout practical movement patterns.
There are many effective approaches one can take in order to
develop a strong core, overhead squatting is just another
approach. Not only will it add variation to ones core program,
overhead squatting is effective, challenging, and practical.
Figures
20
Figure 7. Snatch
21
MindGames
Suzie Tuffey Riewald, PhD, NSCA-CPT,*D
about how you felt at that time. What effect did the nervousness
have on your performance? For many athletes, an inability to
control or manage nervousness
leads to performance decrements. Fortunately, managing
nervousness is a skill that can
be learned. Lets look at some
important information regarding nervousness and specific
Nervousness Manifests
Itself in Two Ways
As was discussed in a prior issue of the NSCAs Performance
Training Journal, nervousness can be experienced both physically
(somatic) and mentally (cognitive). This distinction is extremely
important when attempting to manage or control nervousness.
Symptoms of physical nervousness include increased heart
rate, tight muscles, butterflies,
and jitteriness. Symptoms of
mental nervousness include
worry, doubts, and racing
thoughts. It is easy to see how,
if left uncontrolled, these symptoms can be debilitating to
performance. What types of precompetition nerves plague you?
What symptoms are dominant?
Target the
Symptoms
Nervousness is
not Necessarily
Bad
We tend to think of nervousness
as something to get rid of, when
in fact, some nervousness can
enhance performance. You have
probably experienced the beneficial effects of some pre-competition nervousnessincreased
focus, physical activation, or slight doubts so as to not be
22
23
TrainfortheGame
Tracy Morgan Handzel, CSCS
Lunge by taking a large step backwards with the right leg, while
reaching over and behind the left shoulder with both arms.
Return to the starting position and perform 10 repetitions, then
repeat on the opposite side. Create variety within this exercise:
24
25
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