Screening...is that important???

I have a new question for you.........hmmmmmm is Screening that important after all? Screening refers to check several movement patterns of the major joints like the ankle, knee, hip, spine, and shoulder to make sure that there is No limitation on movement or pain appearance.

It is vital to perform some sort of screening because it can verify that you are ready to exercise safely. This concept came up from Gray Cook a know PT that is the 'Master' of detecting faulty movement patterns and of course fix them.

It is simple perform basic screening movement patterns and focus on those that you personally not good at. Do perform all the screening pattern to make sure that you are ready to PUMP IT UP!

Visit the functional movement website to find more about the Screening movement or ask a competent trainer.

Hmmmm...if simply you avoid the screening movement pattern and you DO have a limitation or pain.....YES IT WILL CATCH UP ON YOU IN THE FUTURE, as Gray Cook depicts.

I'm out..............

Fixed Vs Free Form Resistance Equipment?

This is a valid question that you should definetely know the answer if you are currently working out and want to increase your strength in big numbers.

Below I attached an article that reveals the answer for you.

STRENGTH OUTCOMES IN FIXED VERSUS FREE-FORM
RESISTANCE EQUIPMENT
KEITH C. SPENNEWYN
Health and Exercise Science Department, Minnesota School of Business/Globe University, Shakopee, Minnesota

from the Journal of Strength and Conditioning Research,
VOLUME 22 NUMBER 1 JANUARY 2008

ABSTRACT
The purpose of this study was to compare measures of strength
and balance between subjects using fixed form or free-form
resistance training equipment to determine whether there is a
difference in strength or balance outcomes. Thirty previously
untrained subjects, mean age = 49 (63.7 years), were randomly
placed in either a free-form strength group (FF n = 10)
utilizing a commercially available free-form plate loaded resistance
device, a fixed form strength group (FX n = 10) utilizing a
commercially available fixed range selectorized resistance
device or a control group (C; n = 10) who did not exercise. All
groups were assessed during a pretest (T1) and a posttest
(T2). The exercise groups were asked to exercise over a 16-
week period, increasing resistance based on a standardized 8–
12 repetition protocol. The same muscles were targeted in both
exercise groups, all groups were instructed not to change their
dietary habits. A one-way ANOVA was used to detect differences
among the groups using baseline and end results
data. FX group increased strength 57% from baseline while the
FF group increased strength 115% from baseline. A statistically
significant difference (P = 0.000001) was detected for
strength production in the FF over the FX group and (P =
0.0000144) over the training and control groups. Balance
improved 49% in the FX versus 245% in the FF groups. Testing
revealed a statistically significant difference (P # 0.003). The
control (C) group did not show significant improvement in either
strength or balance. Results of this study indicate a greater
improvement in FF over FX in strength (58%), and balance
(196%). Additionally, the FX reported increased pain levels
while the FF group reported lowered overall pain levels.

Free Form Resistance Equipment (FFRE) surely kick ass. I definetly experience it on my own and with my personal training clients, yet the results are unbelievable. The FFRE exercises are more fun, challenging with more that one muscle group surely firing compare with the Fixed equipment.

I'm out.........

2 Preferred Back Exercises Vs 2 Bad Back Exercises!

The 2 preferred back exercises as Dr. Mc Gill suggests in his book 'Ultimate Back Fitness and Performance' are:

Bird Dog

Cable back extensions

Trying these above exercises you will realize that your back muscles are firing without any spine compression forces. The 2 things to have in mind while performing these exercises are straight back and bracing(tighting up your core).

The exercises shown below (Roman Chair Extension and Superman) are 2 exercises that you DO NOT WANT TO PERRFORM. These specific exercises target the main 4 extensor back muscles (Lumbar ES, thoracic ES, Lats, External Obliques), but unfortunately as Dr. Mc Gill depicts the Roman chair exercise impose over 4000 N (1000lbs) of compression on the spine and the superman exercise imposes 6000N (1400lbs) and can stress your neck extensors as well.

Romanian Chair Extension

Superman

Always make sure that you are choosing exercises that keep you away from injury. I'm out........

Performing weighted leg curls= Dysfunction

It should be noted that training the hamstring muscles which are the muscles at the back of your thigh with weight curling in lying, seated, or standing position is not the answer for you. These actions can create major dysfunctions as as Evan Osar depicts in his book 'Complete Hip and Lower Extremity Conditioning'.

Some of the reasons for this are:

1. Literally, the body is in an upright position in all activities of daily living and athletic training. Enabling the body to be upright and move into the 3 planes of motion can decrease proprioception in all the muscles, especially pelvis, hips, knees, and ankles.
2. Performing leg curls on machines, the eccentric strength (lowering the weight towards the ground) is minimal, which can create an injury because an assymetry exists because the concetric strength (lifting the weight up) is extremely big compare with the eccentric strength.
3. The lying hamstring curl machine can be used only for teaching neutral spine while lengthening the quad muscle. Loading the machine with a lot of weigh can create your back to arch resulting an injury.
4. Gluteus maximus, 'the major ass muscle', stops firing proberly causing an increase in the hamstrings resting tone. This action can surely cause an injury because before any dynanic movement the neuromuscular system first controls posture before any movement.
5. Alterations of pelvic alignment can cause length and tension ratio changes of the hamstrings again resulting in an injury.

THE TAKE HOME MESSAGE.....DO NOT WEIGHT CURL YOUR HAMSTRINGS IN A LYING, SEATED, OR UPRIGHT POSITION.

I'm out............

Television Appearance!!!

Hey ladies and gents,

Well, I have an announcement to make, I will be on the TV channel RIK 1 on Friday the 11th of July at 7am. If you have time tune in people.....

It's a short video related to personal training. I wanted to say more about the subject, but did not have much time.

Check it out if you can, it sucks though because it is too early in the morning. I'm out........

Sport Dimension Seminar Review!!!

Hey everyone,


Last Saturday, I was lucky to join the Sport Dimension Seminar given by Mike Antoniades, one of the cypriots leaders in the field of strength and conditioning (specilist in speed and rehabilitation)that currently lives in the UK. Check out Sport Dimension website http://www.sportdimensions.com/ and see what they really do.

It was a great seminar that took place at Cyprus College, yet did not believe that such a seminar will take place in Cyprus. The seminar was about 'The importance of the Core related to performance and rehabilitation.'

Here are some facts that you need to be aware of either as a trainer or someone who exercises regularly:

• Watford Academy is the only one institute in Europe that give emphasis on sport and academia at the same time for kids for all the ages.
• Firing up the nervous system will improve your speed and your rehabilitate state.
• The core consists 29 muscles of the lumbar/pelvic complex.
• 90% of all injuries affect the kinetic chain.
• Postural Analysis can detect 90 % of the pain related issues.
• ' To be ignorant of motion is to be ignorant of nature' by Aristotelis.
• 1 cup of alcochol can slow down the rehabilitation phase by 40%.
• Mike Johnson, the US top sprinter, has the best stride frequency seen by Mike Antoniades.
• Between the ages of 8 to 16, the nervous system is the most plastic so make sure your kids are active between those ages.
• Close and open kinetic chain rehabilitation exercices are the best for injuries.
• There is not a specific Core test out there that works out for everybody.
• Functional Core tests are prefered.
• 50 % of any rehabilitation success is related with the client's mental image.
• Mike recommends that Power is accomplished with how fast you can move with of course body biomechanics in perfect shape.
• Static Stretching is use only for recovery or at the end of your workout.

The 2 take home messages were:

1. ALWAYS TRAIN THE MOVEMENT, NOT THE MUSCLE.
2. THE GLUTEUS IS THE SECOND MOST IMPORTANT MUSCLE AFTER THE HEART.

Mike Antoniades was and is the man!

I'm out.................

Women Training Issues/ Facts

I will personally mention some issues/ facts that exist upon training women.

The training issues are:

1. Performing a lot of cardiovascular fitness and fitness classes especially yoga and pilates.
2. Resistance trainining is not for them because they think they will get bulky, and if they resistance train they always train for endurance (high repetitions).
3. Not eating enough food especially protein in their meals.
4. Train only their abdominal area thinking that they are going to develop 'sexy abs', and
5. Lack or training while pregnant or after pregnancy, not knowing the benefits of exercise for mother and her baby.

The facts for the above comments are:

1. Cardiovascular fitness and classes are not the way you do it. Yes, I will admit that there is some fitness going with such routine, but is not good enough. Do you know that cardio workouts are not that beneficial in terms of losing body fat. As for the classes, i will suggest to try other kind of training classes like keetlbell, fit balls, and band workout and see the difference.
2. Resistance training should be the main training regime for women because of its numerous benefits such increase metabolism, decrease body fat, decrease levels of osteoporosis, etc. Emphasis should be given to upper body training, yet not forgeting to train the lower part. Resistance training will not get you look like a bodybuilder because is a fact that women have way less testosterone that men and if you keep the volume of your training low (2 to 3 times a week) you don't have anything to afraid of. Women have to accept that whatever training they perform, they work out the muscles even if its cardiovascular or resistance training. In addition, high repetition workouts are not that beneficial either because the resistance training benefits mentioned before are diminished. Try workouts for strength and power and you will be suprised.
3. Not eating enough is not the way you go, especially if you are training. Food will give you that energy that you are looking for, yes you will see better results no doubt about it. Add some protein to your meals...its good for you and DO NOT train with an empty stomach.
4. As for training only the abdominal area for a six pack, hmmmm.. what can I say keep going and YES you will not see any results. Use exersices that you use your abdominals while firing other muscles. Nutrition is a key here.
5. Prenatal and Postpartum fitness is a MUST. Some of the exercise benefits for the pregnant women are: Feeling stronger and more able to handle the demands of pregnancy, shorter active labors and fewer cesarean births, as for the baby: less distress in labor and birth, better nourishment in utero resulting from bigger placenta....as for the postpartum women: quicker return to normal weight, more energy/ stamina.

Sooooooo....the take home message for women is RESISTANT TRAIN NOW!

I'm out........