HyperStrike-Partners

Training with Partial Repetitions

Training with partial repetitions prepares your body to deal with really heavy weights, and are a necessary part of your program if you want to be exceptionally strong. This type of training will also add variety to your workouts.

What are partial repetitions?
Partials are a fraction of the range of motion of a traditional exercise: Quarter and half squats or dead lifts, bench press lockouts, etc. You stay in an abbreviated range of motion where you are very strong, i.e. the top quarter of the squat, not the bottom.

How does this prepare my body to lift heavier weights?
Since you are staying in a small range of motion where you have a lot of mechanical advantage you can use more weight than you can in the full range exercise. When you use more weight your body will be forced to adapt.

How do I do them?
My advice is to use a solid power cage. Set the safety pins on the cage to the desired height and move the bar from the pins to the end of your range of motion. For a squat this means that you will start at the bottom of the motion and stand up.

Since this is primarily for strength, you should stick to five repetitions or less. You can do full range and partials on the same day or you can alternate doing partials one day and the full range exercise the next workout.

Your abs and low back will definitely be challenged. Because of this you should start slowly and follow an intelligent progression.

NSCA Webinar

NSCA Webinar: Testing Essentials for Strength & Conditioning Professionals.  

Whether you need to accumulate continuing education units, want to keep up with the latest training methods or interested in current research findings, webinars are a convenient and cost effective approach to professional development. The National Strength and Conditioning Association (NSCA) is offering an interesting webinar on September 16, 2009: Testing Essentials for Strength & Conditioning Professionals.  

This one-hour presentation will provide strength and conditioning professionals with the tools necessary to select, administer, and evaluate the tests used to increase athletic performance. Topics will include body composition, flexibility, muscular strength and endurance, power, agility, and running speed, as well as sport specific assessment. This presentation sounds like a must for professionals working with a sport specific population or interested in strength and conditioning assessments.  

Presenter: Frank Spaniol, Ed.D., CSCS, *D, FNSCA.

According to the biography provided on the NSCA website, Frank Spaniol is a Professor of Kinesiology at Texas A & M University where he instructs testing and measurements and research design, as well as directs the biomechanics laboratory. Between the years 1989 and 1995, Doctor Spaniol served as Head Baseball Coach at Morehead State University and currently chairs the Executive Council of the NSCA Baseball SIG. His research interest is in sport performance and he is noted for numerous publications and presentations in this area.  

For more information about this webinar check out the NSCA website at: https://nsca.webex.com/mw0305l/mywebex/default.do?siteurl=nsca 

Karen Moreno, MA Candidacy Kinesiology/Exercise Physiology

BA Social Science/Education

Positioning Ourselves for Career Advancement

Before signing up for the next set of continuing education units consider the following questions: what are my interests, what aspect of my work is most important to me, what are my strengths and weaknesses, what is my competitive advantage, what do I want my career to look like 5 years from now? When I think of professional development several concepts come to mind, such as improvement, lifelong learning, enhancing current skills, acquiring new skills, and bridging the gap between where I am and where I want to be. The definition provided by Wikipedia sums up these ideas “professional development refers to skills and knowledge attained for both personal development and career advancement.” 

Personal Development 

Personal development by nature is personal, and therefore will have a different meaning for each of us. While researching personal development I came across Steve Pavlina’s (a motivational speaker) website where he relates personal development to being completely responsible for your health, career, finances, relationships, emotions, and guiding beliefs. He went on to say that the goal of personal development is to achieve outstanding effectiveness while maintaining life balance and that the combination of our knowledge, skills, actions, and beliefs work together to create our desired life (Pavlina, 2009). Isn’t this the message we send to our clients? Take responsibility through healthy lifestyle behaviors. When I think about taking complete responsibility for my life, I feel empowered. I am ready to examine who I am, where I am going and how I am going to get there.  

Career Advancement  

Career advancement in the health and fitness industry is not always clearly defined. According the IHRSA article: Ins, Outs: The Future of Fitness, there are several growth opportunities for health and fitness professionals interested in expanding the scope of their careers with specialized programs and adjunct services. Image yourself with the skills and knowledge to work with special populations, such as individuals with cancer, or offering your clients the additional benefits of massage after a training session. Professional development provides opportunities for greater career diversity and variety within your day. To make professional development more rewarding, look for opportunities that are exciting and inspiring.   

If you are interested in Brain Health, the American Society on Aging and SharpBrains are co-presenting a professional development day for professionals interested in healthy aging. Friday, September 11^th 2009, during the ASA’s West Coast Conference on Aging at the Oakland Marriot City Center in Oakland California.  For more information and how to register visit http://www.sharpbrains.com/blog/category/professional-development/ 

Karen Moreno, MA Candidacy Kinesiology/Exercise Physiology

BA Social Science/Education  

Reference:

IHRSA Industry News, 2009. Ins, Outs: The Future of Fitness. 

Pavlina, S. 2009. Personal Development for Smart People.

Wikipedia, 2009. Professional development.

Muscle Fatique - Is it all in our Heads?

Contributed by Kareno Moreno

Muscle Fatigue

Is It All In Our Heads? 

I recently read an article in The New York Times Magazine discussing the findings from a study out of England that examined the effects of rinsing your mouth with a carbohydrate sports drink on muscle fatigue. The results suggested the observed improvements in exercise performance when carbohydrate was present in the mouth maybe related to the activation of brain regions associated with reward and motor control. Could improved exercise performance be a matter of stimulating specific regions of our brains? Intrigued by the article, I found the published study in The Journal of Physiology.  

Basic Outline of the Study  

Researchers Chambers, Bridge and Jones (2009) conducted a two-part study exploring the possibility of central nervous system response to carbohydrates on exercise performance without a peripheral metabolic response. Eight male cyclists regularly involved in endurance training completed one hour time trails where they were given artificially sweetened solutions containing either glucose, maltodextrin or a placebo to rinse around their months at regular intervals. Each athlete completed the trails separately with minimal contact with the investigator to reduce external effects on performance. All the athletes participated in an over night fast and each time trail was separated by 3 rest days to reduce the effects of prior nutrition and fatigue.  

The second part of the study was to determine what, if any, effects of oral rinsing of the carbohydrate solutions had on the brain. Functional magnetic resonance imaging (fMRI) was used to identify the regions of the brain activated by each of the three solutions. This portion of the study was independent of the time trails and the proportions of glucose and maltodextrin were three times greater than those used during the exercise performance. This is a limitation of the study and raises the question of whether the lower doses used during the time trails would activate the same regions of the brain as the higher doses. However, the amounts were chosen to replicate as well as provide comparison with previous glucose studies. The researchers also pointed out that the fMRI was conducted during rest and the possibility of exercise induced changes in the body, such as hyperthermia, could alter the brains response to the carbohydrate solution. It was noted that replicating the time trails inside the fMRI would be extremely difficult and the head movement would alter the readings. However, it would be interesting to see what images resulted during and immediately following the time trail. Both saccharin and aspartame were used as artificial sweeteners during the exercise, however only the effects of saccharin was observed with fMRI. The researchers suggested the only way this could invalidate their findings was if aspartame activated similar brain regions as the glucose and maltodextrin, which was considered unlikely. Over all this was a strong randomized, counterbalanced, double blind study, which was carefully designed and easily reproducible.  

The Results

The results from the time trails confirmed findings by Carter et al. (2004a), which found a 2.9% performance improvement using non-sweet maltodextrin solution compared with a plain water placebo. Chambers, Bridge and Jones (2009) reported a 2% reduction in completion time with an increase in mean power output with the artificially sweetened glucose solution compared to the placebo and a 3.1% increase with the artificially sweetened maltodextrin solution. The fMRI showed that both the glucose and maltodextrin activated a variety of regions in the brain, which may be associated with reward and the regulation of motor activity, that were not activated with the saccharin solution.  

Researchers Conclusions

The researchers concluded that rinsing the month with non-sweetened and sweetened carbohydrate improved simulated one-hour trail performance. The possible mechanism for this observed improvement is the various regions of the brain associated with reward and motor control activated by the carbohydrate. It was also suggested that the findings support the existence of receptors in the mouth that are sensitive to carbohydrate regardless of sweetness. This, of course, requires further investigations.  

Implications of the Study

Muscular fatigue has been explained through peripheral metabolic responses to intense exercise, such as the depletion of energy sources, and the accumulation of lactate and hydrogen ions. This study suggests the brain plays a greater role in motor activity and fatigue and may change the way we approach exercise performance.  

To read the published research, check out the link below.  

Chambers, E.S., Bridge, M.W., and Jones, D.A. (2009) Carbohydrate sensing in the human month:

      effects on exercise performance and brain activity. The Journal of Physiology, 587, 8,

      

1779-1794. Retrieved August 3, 2009 http://jp.physoc.org/content/587/8/1779.full.pdf+html

Natural Nutrition - Eating the Way Nature Intended

Author: Yvonne Rayburn, CPT

Natural Nutrition: Eating the Way Nature Intended

By Yvonne Rayburn, CPT

       For many people incorporating exercise into daily life is the easy part. Figuring out how to eat healthy for a lifetime, avoiding the temptations that surround us every day and making it all taste good is the challenge.

       Our society has become a breeding ground for immediate gratification. We know what we want and we want it now. Fast food chains have made grabbing meals on the way to soccer practice or on the way home from a long day at the office convenient (there are fast food chains on almost every corner so you don’t have to go out of your way), cheap (almost all fast food options have some sort of low cost/value menu) and, easy (you can drive right up and never have to leave the comfort of your A/C or heated seats). Eating healthy and actually preparing food at home almost seems to be a thing of the past. However, incorporating a healthy eating plan into your lifestyle and that of your family is one of the most rewarding things you can do. Not only will you have more energy (from all those essential nutrients and no chemical additives) but you will have more brain power, better performance for workouts and you can do it economically with a little effort. And let me tell you, the little effort is worth it.

       Eating healthy is simply eating the way nature intended us to eat. Consume fresh fruits and vegetables, whole grains, lean proteins and healthy fats. All of these can be easily obtained through real food, not packages, cans or a fast food drive thru. By incorporating a few basic principles, you can be on your way to eating healthy for a lifetime!

* Eat small meals regularly throughout the day, every 2-3 hours.
* Avoid portion distortion and stick to proper serving sizes.
* Combine complex carbohydrates and lean protein at each meal.
* Drink plenty of water!
* Never skip meals and remember, breakfast is the most important meal of the day.
* Your body has been deprived of nutrients and fuel for the hours you have been sleeping.
* Avoid processed and refined foods.
* Avoid/limit sugar and alcohol.
* Avoid saturated and trans fats.
* Eat lots of fresh fruits and vegetables.

       The secret to eating healthy for a lifetime isn’t a secret, it isn’t found in a pill and it isn’t the latest fad diet. It is simply eating whole, healthy, natural foods.

       As an athlete, these foods also provide outstanding fuel for performing your workouts. Make sure you know your daily caloric recommendations and stick to real food…not processed supplements. Although quick and easy, they are often more expensive than real food and contain a lot less nutrients. Our bodies are designed to process and use nutrients in their natural form, not those created in a lab.

       Make sure you give your body fuel prior to working out, just make sure you test different options to see what your body can handle prior to exercise. Even more importantly, fuel your body post workout. The first 30-60 minutes after a workout is the best time to get optimal results from refueling muscles. This is when they are emptied out and need to replenish glycogen stores that will be used in the next workout.

       Don’t underestimate the value of giving your body proper fuel. You wouldn’t think of leaving your house for a trip with your car’s gas tank on empty, now would you?

We Are Only As Strong As Our Weakest Link by Karen Moreno

The importance of a healthy and strong rotator cuff 
 

In a previous article I shared my experience with calcific tendonitis and indicated that rotator cuff strengthening exercises were part of the reconditioning therapy. Shoulder strength is important for all activities involving lifting, pushing, pulling, and throwing and the rotator cuff is not only involved in moving the arm, but most importantly in maintaining dynamic shoulder stability. Many shoulder injuries are the result of gradual overuse or sudden trauma to the rotator cuff. The most common reason for rotator cuff injury is the structure was not strong enough for the load or stress of the tasks performed. Typically the two smaller external rotator cuff muscles (infraspinatus and teres minor) are often weaker than the larger internal rotator cuff muscle (subscapularis). Understanding the form and function of the rotator cuff and the other supporting shoulder structures reinforces the importance of maintaining rotator cuff health.  

The rotator cuff is a group of four muscles and their tendons that separately allow the arm to raise and rotate and work together to keep the ball of the humerous centered or stabilized during shoulder movements.  

Four Rotator Cuff Muscles 

Supraspinatus – located at the top of the shoulder.

Origin. Supraspinous fossa.

Insertion. Superior aspect of the greater tubercle of the humerus.

Primary action. Arm abduction and assisting in stabilization of the head of the humerus in the gleniod fossa (gleniod cavity) during shoulder motion.  

Subscapularis – located at the front of the shoulder.

Origin. Entire anterior surface of the scapula.

Insertion. Lesser tubercle of the humerus.

Primary action. Internally rotate the humerous with the arm at the side and is the primary stabilizer of the glenohumeral joint (shoulder joint). 

Infraspinatus and Teres minor – located in the back of the shoulder.

Origin. Posterior surface of the scapula, below the scapular spine.

Insertion. The posterior aspect of the head of the humerous along the greater tubercle, with the infraspinatus inserting just superior to the teres minor.

Primary action.  Externally rotate the humerous and assisting with stabilization of the head of the humerous in the glenoid fossa (gleniod cavity).  

Other shoulder stabilizers include the scapula and the bicep tendon. The rotator cuff muscles arise from the scapula and attach to the head of the humerous. If the scapula is not stable, undue pressure may be placed on the rotator cuff. The bicep tendon runs over the top of the humerus and connects at the top of the shoulder joint and also assists in the stabilization of the glenohumeral joint (shoulder joint). Overloading the biceps without proper progression may result in biceps tendonitis, also known as shoulder tendonitis.  

Below are five exercises from the Hyperstrike Library that can be prescribed for rotator cuff reconditioning.  

Band Shoulder Abduction – Standing

http://www.hyperstrike.com/Band-Shoulder-Abduction-Standing-Exercise-789.aspx

Purpose: activation of the supraspinatus.  

Band Shoulder External Rotation – Standing

http://www.hyperstrike.com/Band-Shoulder-External-Rotation-Standing-Exercise-734.aspx

Purpose: activation of the infraspinatus and teres minor.  

Band Shoulder Internal Rotation – Standing

Purpose: activation of the subscapularis.  

Lying Scapular Retraction

http://www.hyperstrike.com/Lying-Scapula-Retraction-Exercise-757.aspx

Purpose: activation of the rhomboids and middle trapezius 

Lying Dumbbell Row (Prone Row)

http://www.hyperstrike.com/Lying-Dumbbell-Row-Exercise-951.aspx

Purpose: activation of the rhomboids and middle trapezius.  

The load should be appropriate to the individual and the phase of the rehabilitation and reconditioning. Typically lighter loads are used to engage the smaller muscle groups and decrease the assistance of the major muscles. Body weight with progression to bands and small dumbbells would be appropriate for these exercises. Developing strong shoulders requires the health and strength of the rotator cuff; we are only as strong as our weakest link.  
 

Karen Moreno, MA Candidacy Kinesiology/Exercise Physiology

BA Social Science/Education

Co-Founder Fitness In Action  

References  

Armiger, P and Martyn, M.A., 2010. Stretching for Functional Flexibility.

Baltimore, MD. Lippincott Williams & Wilkins.  

Baechle, T. R. and Earle, R.W. 2008. Essentials of Strength Training and

Conditioning 3^rd Edition. United States. Human Kinetics.  

Shoulder-Pain-Management. Shoulder Stabilization and Stretching Exercises.

Retrieved July 23, 2009, from http://www.shoulder-pain-management.com/shoulderrotatorcuffexercises.html 

The Cost Of Being Sick - can you afford it?

Here is a White Paper written by our CEO Michael Greeves on the Cost of Being Sick. Its FREE. Enjoy!
Download The Cost of Being Sick

Diet Myths That Keep Your Clients Fatter...

I have religiously watched the Today show for about 20 years now.  I am a fan of Nancy Snyderman who is their Chief Medical Editor.  She is down to earth and has a wonderful way of dispelling fact from fiction.  She will be the keynote speaker at CIE09 East in Boston MA on Thursday may 28, 2009. I am unable to attend this year and am bummed.  She will be speaking on her new book called "Diet Myths that Keep Your Clients Fatter." 

You can buy her book on Amazon though. So if you can't attend I highly recommend getting the book and requiring your clients to read it as well.  She reveals medical truths that can save their waistlines and their lives.  Having more ammunition in your arsenal to keep your clients on track is always advantageous.  Have you started your own resource library and required reads for your clients?  If not - start now!

Keep Moving!

Affordable Body Composition Equipment - offer additional service

Body Composition and Fat testing is important.  It shows your clients a starting point in their fitness and health journey.  It also shows them progress along the way.  Sometimes when the scale isn't moving as fast as they'd like it also helps to show another kind of progress - where lean muscle tissue is growing and fat cells are shrinking.  For example - we had a client who weighed 155 pounds at her start date.  Her personal goal was to get down to 25% body fat and weigh around 134-137 pounds.  Along the way she hit a plateau where the scale wasn't moving for a couple of weeks.  We utilized body composition testing to show that she was still losing fat and he body composition was changing for the better. 

We just found the BodyMetrix device by IntelaMetrix.  It combines affordable portable imaging with professional grade ultrasound technology.  The same used by pro athletes.  You can show clients their actual fat and muscle thickness, scan targeted muscle groups and measurement sites and identify intramuscular fat.  Its pretty cool. Here are some other benefits they believe they offer:

Positions you on the “cutting edge” with the latest clinical technology attracting more prospects. Over 95% of respondents in IntelaMetrix’s field survey felt the BX 2000 was more accurate than calipers.*

Provides you with a non-invasive measurement method.  96% of respondents stated the BX 2000 was more comfortable and preferable over skin fold calipers.*

Increases your membership and personal training revenue.  Over 92% of the respondents stated that the BX2000 and BodyView assessment and reporting would help them commit to a fitness program.*

Increases additional revenue.  Over 88% of respondents stated they would be willing to pay for a BX2000 assessment.*

If you want to offer this service on your own without paying for an additional outside vendor the BodyMetrix may be your answer.

IHRSA Show in San Francisco This Week - will you join us?

Its the annual IHRSA convention this week in San Francisco.  http://cms.ihrsa.org/index.cfm?fuseaction=Page.viewPage&pageId=19067.  We hope you will join us and attend some exciting seminars. 

Keynote Speakers

Marcus Buckingham Author, Business Consultant Go Put Your Strengths to Work Sponsored by Precor Incorporated Tuesday, March 17, 2009

Seth Godin Author, Legendar y Blogger Invisible or Remarkable? Sponsored by TECHNOGYM Wednesday, March 18, 2009

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Feature Presentations

Joe Moore President & CEO, IHRSA State of the Industry Address Monday, March 16, 2009	Joe Montana NFL Legend, Four-Time Super Bowl Winning Quarterback The Winning Spirit Sponsored by Matrix Fitness Systems Monday, March 16, 2009
Augie & Lynne Nieto Co-Chairpersons, ALS Division, Muscular Dystrophy Association Reciprocity, Inc. – When You Give, You Receive More in Return Tuesday, March 17, 2009	Dara Torres Olympic Gold, Silver & Bronze Medalist, Swimming Celebrating the Champion Spirit Sponsored by SPRI Thursday, March 19, 2009