Archive for the ‘Kinesiology’ Category

Rec. Sports & Fitness team up with APRS for 20-minute Injury Screenings

 

aprs screenings pic

Are You Accommodating?

Picture2  Still doing the same old routine? Daily you get on a piece of cardio equipment for the prescribed 30min time block, same pace,etc. Perhaps you have been doing 3×10 reps resistance training with same exercises load and same rest as usual. You probably are struggling to make progress towards your goals in whatever aspect of fitness you are seeking. What is happening is a biological phenomenon called accomodation. “According to this law, the response of a biological object to a constant stimulus decreases over time”(Zatsiorsky V.M., 5) Therefore you have lost the effective stimulus needed to adapt (improve fitness) and it would be beneficial to apply an Overload (increase in training load, duration, intensity or ) stimulus to your program. To continue to see results this overload must be progressing over time as your body adapts to the exercise stimulus. NO progressive overload, NO improvement it’s that simple. Some simple ways of progressing include changing the duration and intensity of training or mixing up exercise types and getting a scientific personalized program to follow.

Reference:
Zatsiorsky, V.M., Kraemer W.J. Science and Practice of Strength Training 2nd Ed. Champaigne, IL: Human Kinetics; 2006

 

MSK Screening – MSK What?

ASMSU Rec. Sports & Fitness is teaming up with Pro Chiropractic to offer free Musculoskeletal (MSK) Screenings and Diagnostic Ultrasounds on March 27th 5:15pm-6:45pm. Come check out what its all about! Must sign-up in advance and must be a member of the Hosaeus Fitness Center.MSK pic

Body Weight and Functional Exercises

Who says you need equipment to work out? Body weight exercises are a great way to maintain a healthy lifestyle, especially when things like equipment, money, location of the gym can be very limiting. Since this is a time in our economy when most individuals are looking to limit spending, this is a good way to stay fit without a big investment.  As one of the top ten fitness trends expected in 2013, reported by webMD.com, body weight exercises can be used to promote strength as well as the cardiovascular system. Higher intensity moves and interval type training can be done with just body weight as well.

Functional training is also one of the top ten expected trends this year. Additionally, functional training and body weight exercises can go hand in hand.  In a recent study, researchers investigated the effects of functional training on the dynamic alignment of the leg and overall strength and functional performance. After 8 weeks of functional stabilization exercises, the training group showed improvements in dynamic alignment, lower limb strength and functional performance over the control group (De Marche et al, 2012).

Whether you like to squat, lunge, do push-ups, dips or core work, get up and move that body weight!

References:

De Marche Baldon R, Lobato DFM, Carvalho LP, Wun PYL, Santiago, PRP, Serrao FV. Effects of functional stabilization training on lower limb biomechanics in women. Med Sci Sports Exerc. 2012;44(1):135-145.

Warner, Jennifer. “Top 10 Fitness Trends Picked for 2013.” WebMD, 15 Feb 2013 <http:// http://www.webmd.com/fitness-exercise/news/20121029/top-10-fitness-trends-2013&gt;

Hunting Conditioning

 

Hiking around the mountains of southwestern Montana in search of the big game and other critters can be very physically demanding. Training for such expeditions takes some careful thought. The primary areas of fitness trained should be stamina, strength, endurance and power. Training should be done focusing on movements, more importantly dynamic movements heavily focused on the core, hips and legs. For example Turkish Getups, deadlifts, lunges and kettlebell work.

Strength and Power work are essential if you are carrying a pack.  If you bag an elk packing it out is no easy task and you will need to be able to not only pick up that weight; but carry it for distance or drag it. This is where functional “core”, strength and power training will come in handy. Don’t forget about squats, deadlifts and farmer’s walks.

As elevation increases there are a number of acute responses to the altitude change that should influence training. The most critical of these is reduced oxygen saturation (oxygen bound to red blood cells to be transported) because of the decrease in barometric pressure. So there is plenty of oxygen available in the air but it cannot be transported. Therefore working on “cardio” and stamina is pretty important. Endurance work should focus on moderate length intervals with moderate to high intensity done running, hiking hills, and step ups carrying a load.

Don’t forget to hydrate! The cold weather as well as increased altitude act to increase the rate of respiratory water loss (and sweat loss believe it or not). The importance proper hydration cannot be overstated.

References:

Kaminsky, Leonard A.. (Eds.) (2006) ACSM’s resource manual for Guidelines for exercise testing and prescription /Baltimore, MD : Lippincott Williams & Wilkins

Lower Extremity Foam Rolling

Stop by the Fitness Staff office for more instruction on Self Myofascial Release

Overheads?

The Overhead squat is a full body movement that is a tremendous way to develop a strong core. This move is also foundational to learning the Olympic Weightlifting exercises. Key points include keeping the spine in neutral with a tight core and maintaining the bar position over the ears.

For help Learning this move contact Kevin.

Kevin is Level 1 Sports Performance Coach from USA Weightlifting and is also an ACSM Health Fitness Specialist.