Containing
MUSCLE BUILDING LOWER LIMB PSYCHOLOGY OF FOODS POWER OUTPUT CHANGE by Chris Collins
by Tim Silvester
by Shauna McVeigh
+ Much More
ISSUE 5
APRIL 2014
CONTENTS
Contents 01 02 03 04 05 06 07 08 09 10 11 12 13 14
MUSCLE BUILDING FOODS by Chris Collins PERSONAL TRAINING SUCCESS by Chris Collins LOWER LIMB POWER OUTPUT by Tim Silvester SPORTS INJURY PSYCHOLOGY by Chris Collins THE JUMP SQUAT by Tim Silvester TEST YOUR KNOWLEDGE by Chris Collins HIGH CHOLESTEROL by Chris Collins PSYCHOLOGY OF CHANGE by Shauna McVeigh DON’T FORGET YOUR MINERALS by Chris Collins FIGHTERS CORNER by Mark Hepplestall KINESIOLOGY TAPING by Emma Harris DANGERS OF CALORIE COUNTING by John Murray LEPTIN FRIEND & FOE OF FAT LOSS by Dave Roebuck LSFPT DATABASE
Message from Head Writer Christopher Collins I would like to thank all those who currently subscribe and read the LSFPT magazine. We are a growing division of Lifestyle Fitness Personal Training and continue down a path of continued study, we try to innovate and change our magazine every month to keep things fresh for our readers.
Our subscribers and readers are very important to us and as such we would love to hear back with any input or feedback you have for us. I would like to personally thank all the personal trainers, coaches, therapists and others who contributed to this issue and look forward to adding your work into upcoming issues.
Keep reading, keep learning.
2
The Rotator Cuff & Shoulder
The absolute must eat muscle building foods
Everyone knows that to get muscle you have to train, but many forgo the importance of nutrition, many professionals know that its 20% training, 40% rest and 40% nutrition that builds muscle. With this being the case it is vital that you work just as hard on your diet as you work in the weight room, we have complied a list of must have foods to help you hit your muscle building goals. 3
MUSCLE BUILDING FOODS
Black Beans
Cottage Cheese
Rich in a multitude of vitamins, especially vitamins B and A, low on the saturated fat scale, black beans are packed solid with important dietary fibre which helps prevent colon cancer. A normal 200ml cup of black beans will have around 15g of protein and is a great edition to pasta or as part of a sauce.
Cottage cheese is a favourite in the bodybuilding community, like many soft cheeses in general is. A 200ml cup can have up to 25g of protein, much of which is casein, making cottage cheese an excellent night time eat as the protein takes longer to digest and release into the body. Cottage cheese can take some getting used to for most, so try it on other foods and eat some with pineapple to boost its benefits.
Natural Yogurt
Virgin Olive Oil
Olive oil is a solid cooking oil, it is full of healthy monounsaturated fats and includes an abundance of omega-3 fatty acid, and it can help keep the heart healthy which is our most important muscle. It also contains oleocanthal which helps relieve inflammation which is good for helping with muscle recovery after a tough workout.
Venison
A meat commonly missed by most but has a great nutritional profile when compared with other meats, incredibly high in iron and protein yet without much saturated fat it makes a great alternative to beef and should be considered when buying red meat.
Natural plain yogurt is jammed with essential calcium and vitamin D which help keep the bones dense and strong. And as a dairy product it is full of protein which is easily digested thanks to the probiotics found within. 4
MUSCLE BUILDING FOODS
Buffalo
It tastes the same if not better than beef and with 75% less fat, 43% less cholesterol more protein and iron! We think buffalo should be on your plate!
Apples
Lentils
A slow burning legume which is packed with minerals and fire, these are a good pre-workout meal and can come in handy with intense training sessions. These little legumes also contain some protein to help feed those muscles.
Spinach
Brown Rice
One of the staple carbohydrates of many athletes, brown rice is a complex carbohydrate that is an excellent source of slow energy release. Usually eaten with chicken or steak, brown rice is very versatile and is one of the best foods for allowing your body to store glycogen.
Oysters
Apples come up in nearly all health food lists, however with their abundance of sugars, fibre, electrolytes and vitamin C they make a good post workout snack.
The original food touted as a muscle building mammoth, well according to Popeye it was! In fact it was used in Popeye so that it made children and adults alike get more greens into their diet. However spinach does contain high levels of calcium and other important nutrients all of which will help your muscles hit their peak. Spinach may even prevent cramping of the muscles which is never good for a workout.
One the foods that is absolutely full of Zinc, in fact just one oyster can have the full RDA of Zinc within it. Zinc is essential for testosterone and can become depleted in those who train intensely, so get yourself eating oysters! Just don’t eat too many as it easy to overdose on Zinc. 5
MUSCLE BUILDING FOODS
Almonds
Almonds are the best nut for an abundance of protein, they are also full of healthy fibre and can help you fuel muscles whilst filling a hunger hole.
Bok Choy
Lamb
Lamb is yet another red meat that enters our list, packed with vitamin B12 and protein it makes for one hell of a muscle building meal.
Sweet Potato
Turkey
Turkey makes the list as it is a very affordable meat and is jam packed with protein and is relatively low in saturated fats.
Bananas
Full of potassium, iron and vitamin C and nearly 0kcals! This leafy food can be added to any meal to add extra nutrients.
An excellent meal that is filled with B vitamins and complex carbohydrates, sweet potato can be used to replenish muscles after a workout or used as a pre-workout for intense sessions.
Bananas contain a high amount of sugar, including fructose, sucrose and glucose which are great pre workout and whilst training, you will often see tennis players munching on one whilst playing. Bananas are easy to move and very tasty however they are full of sugar so don’t eat too many and save them for training.
6
MUSCLE BUILDING FOODS
Eggs
Eggs are one the staples of a muscle building diet, eggs are cheap and have around 8g of protein in each one. Boiled, scrambled, pouched it doesn’t really matter, eggs are a great food for the budding bodybuilder.
Oatmeal
Peanut Butter
A true bulking food, peanut butter is packed with calories, healthy fat and protein, this essential bodybuilding food is simply great at packing on muscle. Always have healthy organic peanut packed peanut butter, none of this smooth sugar filled stuff you can get.
Chicken
Everyone loves chicken, it is one of the most popular meats in the world and is jam full of protein and amino acids, chicken is generally low in fats and is a must eat for anyone wanting to pack on the muscular kg’s.
Beef
Fish
Great for breakfast or in your protein shake, oatmeal is full of complex carbohydrates and fibre that are just great for post and pre-workout and will keep you regular. This is a must have inclusion in any muscle building dietary plan.
Fish has one of the best calorie to protein ratios, depending on which variety you choose. Fully stocked with omega-3 and other vital nutrients, fishes such as Mackerel, Tuna and Salmon are some of the best muscle builders around.
Beef is easy to find and contains high amounts of zinc, iron and precious creatine, the zinc will aid in testosterone production and the creatine will help you get those extra few reps out in an intense workout. Beef is an excellent all-rounder and whilst it probably shouldn’t be eaten in the amounts of chicken and fish it should be a once or twice a week occurrence for those wanting to add some lean muscle. 7
MUSCLE BUILDING FOODS
Pineapple
Pineapple is a great fruit, and like all fruits has sugars and vitamins which will aid with pre and postworkout. However its bromelain that is pineapples secret weapon, this enzyme allows our bodies to break down protein easier and aid easy absorption. Pineapple is an essential muscle building food and should be used with protein rich foods.
Milk
Milk is the classic muscle building delight, packed with nutrients such as calcium, protein and essential aminos, milk really is one of the kings of muscle building! 8
PERSONAL TRAINING SUCCESS
Personal Training Success
Most think personal training is an easy profession, all they do is help people exercise and get paid 30-60 pound an hour for that. However most of us personal trainers know that the profession is very difficult and that 80% of all those who qualify give up within 6 months due to a perceived lack of clients, fearing a lack of financial security, high rent costs, lack of professional support and a lack of sales ability. 9
PERSONAL TRAINING SUCCESS
Being a personal trainer is a full time job and if you want to be a success you should follow the tips we have outlined:
Take it seriously Time after time we see personal trainers who don’t believe what they are doing is a job, yet they want it to be their chosen career. It makes little sense to believe that you will have a career in personal training if you can’t take the job you are doing as a serious job, if you go into the profession as a stop gap right from the get go there will be a good chance you will fail. You need to go in with a business plan with short and long term goals, these goals should be realistic and achievable with work. The majority of personal trainers are selfemployed so if you want a job, treat your position as a job!
Education One of the most important aspects to being a success as a personal trainer is to continuously educate yourself, every top personal trainer continuously educates themselves with different training methods, new ideas and courses. The REPS level 3 is only the first step on the ladder, if a doctor trains for 7 years to help those with injuries, ailments, illnesses and health problems why do you think you
can be at that level after 6-12 weeks? Many top trainers have a combination of traditional academic knowledge and course specific knowledge with most holding a BSc (HONS) in a related subject at the very least with a few course specific certificates (CHEK, POLIQUIN etc.). Whilst this is not always the case as some top trainer have years of experience in the field, however these years if transferable probably could be transferred into degree, masters or doctorate level. Education is key to being a success, the majority of personal trainers who fail do so because they believe that they already know enough after the level 3 and that they do not have to educate themselves anymore. Education is an investment into your future and an investment into your business, if you worked for a business that never invested anything into itself you would be out of a job pretty fast, so why treat your own business as any different? Check out LSF’s very own education department. www.lsfpteducation.co.uk
Specialisation If you are going to be a long term success then you would have realised that specialising is key, no one at the top of their field is a jack of all trades, every doctor specialises, every manager specialises and you should also specialise. If you are working within a gym and have other personal trainers working alongside you, this aspect is even more important, by specialising you not only help yourself but also the team around you. This comes under the same umbrella as education, it is important to have a good foundation of principles across all areas but after around 2 years of continuous education and experience you will want to be choosing an area that interests you and will be fruitful financially. If you are in a team at a gym it is also important to have a look at what others are doing, you don’t want to specialise in an area that 5 others are also specialists in as you want see the financial return from it. Here are a few areas that will be in high demand in the future and will allow you to streamline your business and grow: Specialised weight loss – The obesity crisis is becoming a serious problem in the first world with 68% of the UK overweight or Obese, some experts believe that by the year 2020 it will be “normal” to be clinically obese 30.0 (kg/m2) +, this will place 10
PERSONAL TRAINING SUCCESS
massive pressures on the NHS and other private health care providers which will lead to a requirement for more individuals to be knowledgeable in weight loss for the clinically obese. This is not as simple as the general eat less do more dynamic, this speciality will including education of the health risks and pathologies related to obesity and the massive psychological aspect that is involved. There are different routes you can take for this specialisation, REPS have an accredited level 4 obesity management course and the GP referral would probably be extremely beneficial. If you wanted to take this further a degree in Dietetics would be beneficial as it would give you statutory regulation and will give local surgeries more reason to send clients your way. Injury and Rehab – Another popular area that is only going to grow is the injury and rehab side of the profession. This will soon boom due to the high numbers of people getting replacement joints due to an increase in life expectancy, these individuals will require professional and expert rehab to help get them back to fitness post-surgery. With a growing strain on physiotherapy departments with waiting lists from 6-12 months people and local GP surgeries in desperate need of experts in the areas of rehab. A good way of getting extra clients is to head over to local GP surgeries
and get yourself a good connection for people who need expert care and are willing to pay to head over to you. Due to the nature of the clinical nature of the work most surgeries will only send patients over to you if you are clinically trained and hold the required certification to prove this, the usual route would be a degree at minimum that is accredited by: HCPC (health and care professions council) SoST (society of sport therapy) BASRaT (British association of sport rehabilitators and trainers) Whilst these are the more traditional bodies there are others and every surgery etc. will be able to be spoken to on a personal level. Many in this area will continue to educate themselves to Masters Level and beyond and may lead to very successful clinics. Nutrition – The personal trainer favourite, however many call themselves “nutritionists” without any real in depth knowledge in the area. An expert will really get attention with in depth important and up to date knowledge, nutrition as a whole will allow you to work in depth with both athletes and obesity. There are many routes, however traditional routes are looked on more favourably by many in the UK, degrees that give you state regulation as a
dietician or nutritionist will give you more credibility and get you NHS referrals which will be numerous in the coming years. Other routes are through precession nutrition and the international society of sport nutrition which are both more performance related will lead to credibility amongst peers. Physiology – Another very clinical specialism, this revolves around human physiology and exercise physiology. Yet another growing area, yet it is not as popular amongst fitness experts as the above specialisms, the reasons behind this is that it nearly always requires degree level expertise and some may not see it as financially rewarding due to limiting factors including equipment costs. Becoming an expert in physiology will allow you to perform very in depth health analysis on clients which will allow you to charge high rates with some companies charging £200-£500 for each health check. These checks may include: Blood tests (cholesterol, hormones, insulin, enzymes, inflammation factors etc.) Reflexes Joint and Muscle analysis ROM VO2 Max O2 uptake 11
PERSONAL TRAINING SUCCESS
Cardiopulmonary Checks Etc. A full check could take 60minutes plus, and is a really good seller as it can give someone peace of mind or flag up a possible problems a long time in advance so it doesn’t deteriorate. This is an excellent specialism and can make a personal trainer very successful.
Register yourself Part of taking the job seriously is to register yourself as self-employed, you have 3 months from the start of your business before you have to by law. Many however fail to do this for years, we feel that this cheapens the job that you are doing, and it is probably one of the reasons many do not see it as a job. If you register yourself you’re telling yourself that you’re serious and that you are taking this business serious, not to mention registering yourself starts your credit rating and work history which is required to gain large purchases such as vehicle finance and mortgages. Take your job SERIOUSLY and you will be a serious success.
Financially secure yourself
have a good product, once you have your product you need to put it over well. Let’s take a look at an example:
One of the biggest problems that effects all self-employed people is what happens if you get injured, ill or otherwise unable to work?
“Buy 8 sessions and get 2 free for only £240 with an expert trainer!” or “Get that beach body in just 10 session for £240!”
Well not being able to work means not gaining any income, that’s where income protection comes into play, getting yourself income protection not only protects yourself if the worst should happen it also adds to your business and will make you feel like you are actually in a real job. If you are looking for income protection for fitness professionals then look no further than Financial Fitness Ltd. www.financialfitnessltd.com/ insurance/income-protection.aspx
Both of these are very generic and are used commonly amongst many trainers, however they do pose a couple of stand out problems. The first is just that they are generic, if you have taken the time to educate yourself, specialise and turn yourself into a real expert don’t use a generic and overused sales pitch. The second issue is the fact that using prices within your pitch is never a great idea unless you are a complete novice at selling, it is much better to plant an idea and then speak to that person directly about prices, also using a set amount sessions is also not recommended as you do not know that 10 sessions will get a person a “beach body” or will be enough time to help get someone into shape, why not try:
Get better at sales Seems like an obvious one, but getting better sales is by far one of the most important aspects of having a successful personal training career. The most important part of being a personal trainer may be getting clients to their goals, promoting fitness and health and being an overall good role model but the most important part of a business is… money. Sadly the cold truth of any business is to make a profit, and to do that you need to sell, this means using your education and skills to
“Looking to change your life for the better, do you want expert fitness and nutrition care? Then get in touch and we can discuss your options” This sounds more professional and puts you in a better light then if you are offering deals straight from the off, you can always offer deals when you start talking with an interested 12
PERSONAL TRAINING SUCCESS
person. If you are just starting out then a great way to get yourself known and recognised is to find one very determined person who is looking to change their life or appearance, or maybe they want to hit new targets in sporting competitions and train them for FREE. Yes train them for free, this may seem odd but by training someone for free makes others in the gym see that you are training someone and the results you get from that person can be posted all over social media etc. This is a great way to bring in other clients, which you can charge. It would be important to keep the fact you’re training the first person for free on the down low, or in the case of an athlete because you are helping them reach their competition standards.
Secondary Income Another important part of running your personal training business is to have a secondary income, these are normally “passive” incomes, meaning that they bring in money with little effort from yourself. Most passive incomes in this industry are based around produce sales which is normally nutritional, setting up a website with products on which people buy supplements from is a very good way to start earning a passive income.
Other methods are writing articles for magazines and newspapers, which is great as it makes you a bit of £££ and helps get your name out there. It is important that the articles that you put out are well written but more importantly free from discrimination and political views, you don’t want to alienate yourself from possible clients. In this profession it seems that one good article will get you a pat on the back but a bad one will stay with you for life, so make sure you plan. There are numerous ways of making an extra income, so get the thinking caps on and see what you can pull off!
Appearance Another controversial topic but an important one that needs to be addressed, and this isn’t aimed at literally everyone, but the ones who this isn’t aimed at are probably not reading an article on how to build your personal training business. This industry is aimed at those wanting to improve their health and fitness, therefore it is only obvious that the people instructing and preaching the word of fitness and nutrition look the part. Being overfat, smoking, having drinking games all over your Facebook wall, looking scruffy, stained clothes, greasy hair will hardly portray you as the expert personal trainer and business owner you want to come across as. Now it is true that there
are guys out there who are top of the pyramid who may not look the exact part but these have had years (20+) of experience in the field and would have worked with the best, some will have hit full academic heights with PhDs and Doctorates, their knowledge is their biggest strength and their name is all what is required to gain respect amongst peers. As these type of people are a small minority we would recommend understanding that YOU are the business, you wouldn’t buy food from a dirty, uncared for establishment so why would anyone buy personal training sessions from a dirty, uncared for trainer?
Conclusion We know that personal training is hard but if you can stick it out and follow the tips highlighted above you will hit the heights that you want and have a very successful business. If you are currently a freelance trainer and are looking for a company that is packed with support both financial and knowledgeable why not check out LSFPT and see if we are the company to help get your PT dreams off the ground. www.lsfpt.co.uk
13
LOWER LIMB POWER OUTPUT
Lower Limb Power Output: A Literature Review
Variations on weight training, strength training, weight lifting, power lifting, speed training, plyometrics and combination training have been used by many coaches and athletes down the ages to improve performance. 14
LOWER LIMB POWER OUTPUT
Even now, with the science and technology available to assess performance capabilities and training modes, there are still differences of opinion on which training mode is best suited for specific performance outcomes. It would be easy to suggest that the best option would be to employ all the above in a training programme to ensure that the athlete benefits from every aspect of strength, power and speed conditioning. However, this would not be appropriate and as such it is important that coaches and athletes utilise the most effective methods of performance improvement for the specific individual development needs. The purpose of this review is to compare any significant differences in the force, velocity and power output of lower limb muscles during countermovement jump (CMJ) and weighted squat (WS) type movements, and to assess how these should impact training prescription.
The Exercises The squat, as previously described by Yule40 and Chandler and Stone8 is a widely recognised exercise that is used by athletes and recreational trainers to improve and increase a range of physical capacities. Almost every sport that requires the participant to use their legs in some way will probably use the squat, in one of its various forms, as part of a training routine to improve lower limb performance. A CMJ is a plyometric type movement that utilises the stretch-shortening cycle, and is frequently used to develop a range of physical capacities including speed improvement.6, 22, 38 It is performed from an upright stance with the feet shoulder width apart and the hands either at the side of the body, swinging or kept on the hips throughout the movement. The ankles, knees and hips are quickly flexed and then forcefully and quickly extended to achieve as much vertical height as possible. Various studies of the force, velocity and power outputs for CMJ have shown the benefits of using these exercises for the performance improvement of speed, strength and power, and are often used as part of a strength and conditioning programme.11, 28
A Review of the Literature The key to effective strength and conditioning is to improve sports performance. In many sports, running speed plays a major role although it is the initial speed, or acceleration rather than the maximum speed that is seen as of greater importance for successful performance.2, 11 This could be the initial acceleration needed to beat an opponent in a field sport such as rugby or hockey, or the reactive speed of movement required during racquet sports such as badminton or squash. In addressing improvement in sports performance such as acceleration, it has been suggested that measures of athletic performance are strongly correlated with measures of maximum force, the rate of force development, and power.33 This makes a comparison of methods aimed to enhance these qualities very important. The basis for this literature review is derived from several independent studies looking at squats and various jumps and their force and power outputs determined from force platform data and jump heights.2, 4, 6, 10, 14, 16, 37 From these studies, it is apparent that the rate of force development (RFD) is a key component in achieving quick movement. RFD has 15
LOWER LIMB POWER OUTPUT
historically been calculated during an isometric contraction performed on a dynamometer; however, recent studies have shown that the RFD for dynamic movement on a force platform can be calculated using force, velocity and time data.27, 33 This applied approach to testing can therefore utilise exercises that are used in the field, and are thus more applicable to sporting performance. Power = velocity x force, and therefore has both a force and a velocity component. Having a high proportion of fast twitch or type II muscle fibres is important for high force, high velocity and high power outputs. It is understood that the amount of force that can be developed has a significant impact on power production. The velocity at which that force can be utilised for sport performance often determines the level of success or the outcome of the performance, as was shown by Farina15 and his colleagues where it was suggested that larger numbers of fast twitch or type II motor units are recruited at faster limb speeds with respect to slower limb speeds, even at similar external forces. Hence, the ability to generate power could be one of the most important factors in sports performance, particularly in those sports involving sprinting, change of direction and jumping.20 It must be recognised and understood that these three elements of dynamic
performance i.e. speed, strength and power require different training strategies and stimulus to achieve their potential. An increase in strength or force production generally coincides with an increase in one, some or all of the following; muscle cross-sectional area (muscle hypertrophy), an increased proportion of fast type IIa phenotypes and myosin heavy chain (MHC) isoforms, greater pennation angles, greater neural drive, increased RFD, increased motor unit (MU) firing rates and synchronisation.1, 3, 12, 37 It is accepted that increases in force production can increase power outputs, however if strength was the only prerequisite for speed then the power lifting champions would also be 100m sprint champions, and this is not the case. Absolute peak force is therefore not the only factor that should be considered when looking at speed of movement. The time to peak force or the amount of force that can be developed in the early phase (≤250 ms) of muscle contraction is also important to sport performance. It has been shown that dynamic, explosive or maximal velocity training can increase the RFD thus reducing the time to peak force or increasing force production earlier in the contraction.12, 41
Typical contraction times to maximum force for large limb muscles are ≼300 ms, however, sports such as sprinting, boxing and some athletic field events involve contraction times of 50250 ms1, which implies that peak force is not achieved during these actions. Maximal force contractions are only required for a few sports such as powerlifting, most sports require force at higher movement velocities.35 A study of propulsion forces involved during weightlifting and CMJ indicated that performance was not improved by increasing the magnitude of force generation, but by increasing the rate of force generation and the time during which a higher percentage of maximum force is applied.19 Therefore, if more force can be developed more quickly, resulting in a leftward shift of the force/time curve, i.e. the RFD, during the early phase (100-200 ms) of muscle contraction, then this would enhance power output and consequently sport performance.1, 27 See Figure 1 on next page.
16
LOWER LIMB POWER OUTPUT
Figure 1: Training modes and their effect on the rate of force development Fig 1. shows the RFD and force at 200ms for untrained (solid line), heavy resistance trained (dashed line) and explosive ballistic trained (dotted line) subjects..
It is accepted that weightlifting i.e. the clean and jerk and the snatch, where athletes attempt to lift the most weight, as opposed to weight or resistance training9 is recognised as having among the highest power outputs for human movement, for example, a 1 repetition maximum (1RM) lift in the snatch can produce a maximum power output of 3000
Watts (W) in comparison to 1100 W by the same lifter for a 1RM lift in a squat27, 28 whilst a recording of 6981 W was made during the second pull of a world record attempt at the clean.18 However, it has been suggested that the optimal training load for power development is approximately 30% of
the 1RM27, 28, 39, although optimal loads of between 10 and 85% have also been suggested27, 28 and that the highest power output and RFD is found in those athletes who combine high force and high velocity training.20
17
LOWER LIMB POWER OUTPUT
Table 1. Means (s.d.) for squat and cmj and comparative data from related studies. Sub Squat mean Squat stdev
Total time 1.14 0.31
Pmax 438.2 563.02
Vmax 1129.33 360.52
pRFD 3812.6 2328.64
Av. RMS 0.093 0.03
Cmj mean Cmj stdev
0.68 0.18
3656.18 1205.25
1105.67 138.84
4282.96 1092.29
0.024 0.02
0.12 2
6981 1200 3430 5260 5400 3000 2950 1100 5023 4320
2228 1374
Ref. 1 Ref. 1 Ref. 1 Ref. 1 Ref. 2 Ref. 2 Ref. 2 Ref. 2 Ref. 3 Ref. 4
Comparative data Clean second pull Squat Clean pull & Snatch Second pull Jerk Snatch Clean Squat cmj Squat jump
0.32* 0.98*
* data relevant to the adjacent exercise but taken from reference 1. Ref. 1. (Garhammer, 1993)18. Ref. 2. (Haff & Potteiger, 2001)20. Ref. 3. (Izquierdo et al. 1998)24. Ref. 4. (Driss et al. 2001)14. Non referenced data from an Honours Degree dissertation 2006.
It has also been demonstrated that average and peak force and velocity are higher during ballistic movements (where the load is released at the end of the range of motion) than traditional lifts, due to the deceleration required to stop the load at the end of the conventional movement.29 Kellis’ study reported that as the load during the squat was reduced, then the deceleration phase
increased thus reducing all force and kinematic parameters. However, the GRF was maintained at near maximal levels throughout loaded squat jumps and peak GRF was recorded in the early phase of the movement.29 Recent studies have also suggested that the highest instantaneous peak power may be achieved at bodyweight i.e. no external load.14, 37 Garhammer18 reported that
the power outputs for the CMJ of experienced weightlifters came within Âą 10% of the power outputs for the second pull phase of a snatch or clean, approximately 5000W, see Table 1.This is interesting from an applied perspective in that taking a simple measure of CMJ height will allow for quick and easy monitoring of power gains during an S&C training phase. Studies have shown that 18
LOWER LIMB POWER OUTPUT
heavy resistance training, at loads of 80-90% 1RM can improve force output and the rate at which that force is applied.1, 21 However, velocity specific or high velocity training at loads of 30% 1RM and less have also been shown to improve power output and RFD.12, 27, 28 It should be noted however, that these studies have used a variety of testing methods, tools, protocols and subjects, and as such it would not be possible or appropriate to directly compare the results. As previously discussed, there are various suggestions for the optimal load for power development although many of these studies neglected to report or test the power outputs at body weight or 0% 1RM for lower limb movements. Only 2 studies have been found that test or extrapolate lower limb power output at 0% external loading, although the studies used different subject populations and testing protocols.14, 37 However, in both studies a squat jump was used in comparison to a loaded squat jump or squat, and both studies demonstrated that the unloaded squat jump produced the highest power output. There are several possible reasons as to why CMJ height is greater than squat jump height and thus, potentially, a more powerful movement. A countermovement
utilises the stretch-shortening cycle (SSC) which is an eccentric contraction or stretch under load followed immediately by a concentric contraction which allows for higher forces to be developed in the muscle tendon unit at the start of the concentric contraction and so to an increase in its force development capabilities.22, 23, 38 There are several mechanisms thought to be responsible for this, either singularly or in combination. One hypothesis for the greater performance of the CMJ is that a higher level of active muscle state is achieved prior to the onset of the concentric contraction; in that there is greater cross-bridge attachment and less myofibrillar displacement than in a standard squat jump. In this way concentric contraction commences at a more optimum length, enabling greater joint moments.6, 38 It has also been suggested that the storage and reutilisation of elastic energy may improve performance with a countermovement by storing energy gained during the active pre-stretch in the series elastic elements for use during the concentric phase which theoretically improves the work accomplished.6 It has been demonstrated that prestretching, or the potentiation of the contractile element, alters the
muscle fibre properties, improving the mechanical work of the muscles during the first 300 ms of shortening. It is important to note that the velocity and displacement of the prestretch significantly affects the level of force that can be produced.6, 38 It has been suggested that the CMJ has a higher peak power output than a WS in studies by Garhammer18, for the squat 1274 W, by Haff and Potteiger20 for the squat 1100 W, by McBride31 for the CMJ 4910 W, and by Izquierdo et al24 for the CMJ 5023 W. However, these studies mostly use trained athletes, power lifters and weight lifters.16, 18, 20, 31 The greater vertical velocity logically begets a lesser time for the concentric contraction for the same range of motion. A greater vertical velocity for the CMJ, but with a similar GRF to the WS would imply a more powerful contraction was produced during the CMJ. It has been suggested that elite weight lifters can produce similar power outputs for CMJ and the second pull of a snatch or clean. Interestingly the time taken to complete the second pull of these lifts has been reported as 0.12 s, while for the jerk phase of a clean and jerk the time has been reported as 0.32 s, which indicates that velocity is a significant component of human muscle power output.18
19
LOWER LIMB POWER OUTPUT
As previously discussed muscle contraction times during most sports do not allow peak force to be attained. It is therefore surmised that if the rate at which force can be developed, and the amount of force that can be developed earlier in the contraction, can be increased, then the greater the power output. This indicates a shift to the left of the force/time curve and represents an increase in the RFD, if not a difference in the pRFD. It is thought by many coaches and athletes that to increase power, heavy weights must be lifted, which would result in an increase in force development. This is correct in that power is a product of both force and velocity and an increase in one or the other will result in an increase in power. Although studies have given force outputs for the squat as 2413 N by Fatouros et al16, and as 2381 N by Kellis et al29 in comparison to force outputs for the CMJ of 2228 N by Izquierdo et al24, and of 1934 N by McBride et al.31 Increases in stretching speeds during the SSC are strongly associated with increases in force outputs during jumping motions.7, 30 Therefore, the use of CMJ and depth/drop jumps (where the subject jumps from a given height to the floor to perform a CMJ type movement) would elicit maximal force generation in the shortest
period of time and consequently an increase in power output. Studies on combination/complex training suggest that performing a plyometric type exercise after a heavy resistance exercise could be beneficial due to the heightened stimulation of the neuromuscular system, potentially creating optimal conditions for the subsequent plyometric exercise.25, 26 This phenomenon of post-activation potentiation during combination/ complex training may induce a similar neuromuscular response as the pre-stretch occurring during the SSC of plyometric movements. The faster the eccentric or countermovement phase of a CMJ, then the greater the potentiation effect and the more powerful the concentric contraction.7, 30 This could suggest a further reduction in the number of exercises needed to be performed during a training schedule, thus increasing efficiency and reducing the risk of overtraining. Further benefits of plyometric training have been reported to include increased motor unit functioning, increased inhibition of antagonist muscles as well as improved activation and cocontraction of synergistic muscles, and increased muscle stiffness.7, 30 It would therefore seem that increasing the use of, or including plyometric exercises within a
periodised plan will have both performance improvement and potentially organisational benefits.
Conclusions and recommendations In conclusion, this review suggests that plyometric type movements have a higher peak power output than squat type or non ballistic movements. Interestingly, there was little difference in force outputs or peak RFD between the two types of exercise. This runs is contrary to some suggestions that there would be differences in these variables between the two conditions. The time to peak RFD, total concentric contraction time and vertical velocities all concur to suggest that plyometric and ballistic type movements are more powerful than non ballistic movements. This evidence gives further weight to the inclusion of high velocity training in an S&C programme as well as training with high loads for athletes involved in sports where speed of movement is important. Future studies should consider whether depth/drop jumps elicit higher peak and/or average power outputs than CMJ and if post-activation potentiation has a significantly greater effect on the subsequent concentric contraction than pre-stretch potentiation. 20
LOWER LIMB POWER OUTPUT
An article written by: Tim Silvester
References Aagaard, P., Simonsen, E. B., Andersen, J. L., Magnusson, P. & Dyhre-Poulsen, P. (2002). Increased rate of force development and neural drive of human skeletal muscle following resistance training. Journal of Applied Physiology 93, 1318-1326. Adams, K., O’Shea, J. P., O’Shea, K. L. & Climstein, M. (1992). The effect of six weeks of squat, plyometric and squat-plyometric training on power production. Journal of Applied Sort Science Research 6, 36-41. Andersen, L.L., Andersen, J. L., Magnusson, S. P., Suetta, C., Madsen, J. L., Christensen, L. R. & Aagaard, P. (2005). Changes in the human muscle force-velocity relationship in response to resistance training and subsequent detraining. Journal of Applied Physiology 99, 87-94. Baker, D., Nance, S. & Moore, M. (2001). The load that maximises the average mechanical power output during jump squats in power-trained athletes. Journal of Strength and Conditioning Research 15, 92-97. Blazevich, A. J. & Jenkins, D. G. (2002). Effect of the movement speed of resistance training exercises on sprint and strength performance in concurrently training elite junior sprinters. Journal of Sports Sciences 20, 981-990. Bobbert, M. F., Gerritsen, K. G. M., Litjens, M. C. A. & Van Soest, A. J. (1996). Why is countermovement jump height greater than squat jump height. Medicine and Science in Sports and Exercise 28, 1402-1412. Bosco, C., Viitasalo, J. T., Komi, P. V. & Luhtanen, P. (1982). Combined effect of elastic energy and myoelectrical potentiation during stretchshortening cycle exercise. Acta Physiologica Scandinavica 114, 557-565. Chandler, T. J. & Stone, M. H. (1991). The squat exercise in athletic conditioning: a review of the literature. National Strength and Conditioning Association Journal 13, 52-59.
Chiu, L. Z. F. & Schilling, B. K. (2005). A primer on weightlifting: From sport to sports training. National Strength and Conditioning Association Journal 27, 42-48. Cotterman, M. L., Darby, L. A. & Skelly, W. A. (2005). Comparison of muscle force production using the smith machine and free weights for bench press and squat exercises. Journal of Strength and Conditioning Research 19, 169176. Cronin, J. B. & Hansen, K. T. (2005). Strength and power predictors of sports speed. Journal of Strength and Conditioning Research 19, 349357. Cutsem, M. V., Duchateau, J. & Hainaut, K. (1998). Changes in single motor unit behaviour contribute to the increase in contraction speed after dynamic training in humans. Journal of Physiology 513, 295-305. De Vito, G., Bernardi, M., Forte, R., Pulejo, C., Macaluso, A. and Figura, F. (1998). Determinants of maximal instantaneous muscle power in women aged 50-75 years. European Journal of Applied Physiology 78, 59-64. Driss, T., Vanderwalle, H., Quievre, J., Miller, C. & Monod, H. (2001). Effects of external loading on power output in a squat jump on a force platform: A comparison between strength and power athletes and sedentary individuals. Journal of Sports Sciences 19, 99-105. Farina, D., Macaluso, A., Ferguson, R. A. & De Vito, G. (2004). Effect of power, pedal rate, and force on average muscle fibre conduction velocity during cycling. Journal of Applied Physiology 97, 2035-2041. Fatouros, I. G., Jamurtas, A. Z., Leontsini, D., Taxildaris, K., Aggelousis, N., Kostopoulos, N. & Buckenmeyer, P. (2000). Evaluation of plyometric exercise training, weight training, and their combination on vertical jumping performance and leg strength. Journal of Strength and Conditioning Research 14, 470-476.
21
LOWER LIMB POWER OUTPUT
Finni, T., Komi, P. V. & Lepola, V. (2000). In vivo triceps surae and quadriceps femoris muscle function in a squat jump and counter movement jump. European Journal of Applied Physiology 83, 416-426.
Strength and Conditioning Research 17, 345349.
Strength and Conditioning Research 19, 140145.
Jones, P. & Lees, A. (2003). A biomechanical analysis of the acute effects of complex training using lower limb exercises. Journal of Strength and Conditioning Research 17, 694700.
Nagano, A., Komura, T., Fukashiro, S. & Himeno, R. (2005). Force, work and power output of lower limb muscles during human maximaleffort countermovement jumping. Journal of Electromyography and Kinesiology 15, 367-376.
Garhammer, J. & Gregor, R. (1992). Propulsion forces as a function of intensity for weightlifting and vertical jumping. Journal of Applied Sport Science Research 6, 129-134.
Kawamori, N., Crum, A. J., Blumert, P. A., Kulik, J. R., Childers, J. T., Wood, J. A., Stone, M. H. & Haff, G. G. (2005). Influence of different relative intensities on power output during the hang power clean: Identification of the optimal load. Journal of Strength and Conditioning Research 19, 698-708.
Newton, R. U. & Kraemer, W. J. (1994). Developing explosive muscular power: Implications for a mixed method training strategy. National Strength and Conditioning Association Journal 16, 20-31.
Haff, G. G., Whitley, A. & Potteiger, J. A. (2001). A brief review: explosive exercises and sports performance. National Strength and Conditioning Association Journal 23, 13-20.
Kawamori, N. & Haff, G. G. (2004). The optimal training load for the development of muscular power. Journal of Strength and Conditioning Research 18, 675-684.
Harris, G. R., Stone, M. H., O’Bryant, H. S., Proulx, C. M. & Johnson, R. L. (2000). Short-term effects of high power, high force, or combined weight training methods. Journal of Strength and Conditioning Research 14, 14-20.
Kellis, E., Arambatzi, F. & Papadopoulos, C. (2005). Effects of load on ground reaction force and lower limb kinematics during concentric squats. Journal of Sports Sciences 23, 1045-1055.
Harrison, A. J., Keane, S. P. & Coglan, J. (2004). Force-velocity relationship and stretchshortening cycle function in sprint and endurance athletes. Journal of Strength and Conditioning Research 18, 473-479.
Luebbers, P. E., Potteiger, J. A., Hulver, M. W., Thyfault, J. P., Carper, M. J. & Lockwood, R. H. (2003). Effects of plyometric training and recovery on vertical jump performance and anaerobic power. Journal of Strength and Conditioning Research 17, 704-709.
Garhammer, J. (1993). A review of power output studies of Olympic and powerlifting: Methodology, performance, prediction, and evaluation tests. Journal of Strength and Conditioning Research 7, 76-89.
Hennessy, L. & Kilty, J. (2001). Relationship of the stretch-shortening cycle to sprint performance in trained female athletes. Journal of Strength and Conditioning Research 15, 326331. Izquierdo, M., Aguado, X., Ribas, T., Linares, F., Vila, L., Voces, J. A., Alvarez, A. I. & Prieto, J. G. (1998). Jumping performance, isometric force and muscle characteristics in non athletic young men. Journal of Human Movement Studies 35, 101-117. Jensen, R. L. & Ebben, W. P. (2003). Kinetic analysis of complex training rest interval effect on vertical jump performance. Journal of
McBride, J. M., Triplett-McBride, T., Davie, A. & Newton, R. U. (1999). A comparison of strength and power characteristics between power lifters, Olympic lifters, and sprinters. Journal of Strength and Conditioning Research 13, 58-66. McLaughlin, T. M., Lardner, T. J. & Dillman, C. J. (1979). Kinetics of the parallel squat. The Research Quarterly for Exercise and Sport 49, 175-189.
Peterson, M. D., Rhea, M. R. & Alvar, B. A. (2004). Maximising strength development in athletes: A meta-analysis to determine the doseresponse relationship. Journal of Strength and Conditioning Research 18, 377-382. Rahmani, A., Viale, F., Dalleau, G. & Lacour, J. (2001). Force/velocity and power/velocity relationships in squat exercise. European Journal of Applied Physiology 84, 227-232. Walshe, A. D., Wilson, G. J. & Ettema, G. J. C. (1998). Stretch-shorten cycle compared with isometric preload: contributions to enhanced muscular performance. Journal of Applied Physiology 84, 97-106. Wilson, G. J., Newton, R. U., Murphy, A. J. & Humphries, B. J. (1993). The optimal training load for the development of dynamic athletic performance. Medicine and Science in Sports and Exercise 25, 1279-1286. Yule, S. (2005). The Back Squat. The UK Strength and Conditioning Association Newsletter 2, 11-15. Zehr, E. P. & Sale D. G. (1994). Ballistic movement: muscle activation and neuromuscular adaptation. The Canadian Journal of Applied Physiology 19, 363-378.
Moir, G., Sanders, R., Button, C. & Glaister, M. (2005). The influence of familiarisation on the reliability of force variables measured during unloaded and loaded vertical jumps. Journal of
22
K A E R B THE RULES You are remembered for the rules you break Vote Andy McGlynn for the FitPro Award of Excellence I have made it through to the semi-final of the Fitness Professional Awards! I’d really appreciate your support to help me get through to the final. Please visit the Awards website and vote for me. If I get to the final, why not come along and support me on the day!
VISIT FITPRO.COM/LIVE14
SPORTS INJURY PSYCHOLOGY
Sports Injury Psychology
This literature review is looking at evaluating different psychological theories when dealing with rehabilitation and sport injuries. Evaluating the strengths and weaknesses of these theories when they are put into practice with successful and unsuccessful rehab. 24
SPORTS INJURY PSYCHOLOGY
Sport psychology can be used in many ways to help with rehabilitation and getting athletes back into their sports. William (1998 pg. 333-345) believes that sport psychology can be applied to athletes of all ages and skill levels and helps improve motivation and focus. The injury and personality of the athlete would lead to the type of sport psychology that is used in treatment states Folkins (1981 pg. 379-389), Brewer (1998 pg. 70-82) agrees with Folkins and says that the athlete’s personality will dictate how to use different psychological approaches. When an athlete becomes injured it can cause many different emotions to occur, aggression, depression, resentment among others. Williams (1993 pg. 46-50) believes that a method of helping an athlete through rehabilitation would be to use mental imagery. She states that by using imagery the athlete can imagine that they are back to full health and playing at the same level as before. This is believed to help reduce anxiety and stress. This theory that using mental imagery is backed up by Callow et al (2001 pg. 1-17) who did a study in imagery when using netball players of differing ability levels, the study showed that higher ability netball players used more imagery, and those who did use imagery felt less anxious and had more confidence before play than those athletes that did not use
imagery. This is a strength of using mental imagery in rehabilitation, as confidence is usually lost during the recovery period post – injury, Jones (1993 pg. 525-534) used imagery in athletes who were coming back into their sport after injury, 68 athletes were used, 43 believed that using mental imagery and seeing themselves playing at the same level helped decrease anxiety about going back into their sport. Liu (2004 pg. 163-172) states that after an injury to the cranium mental imagery can bring about a faster recovery. Isaac (1994 pg. 479-500) believes mental imagery causes new neural pathways to open and actually is a method of practicing skills without having to physically perform the skill, research in this area is varied and more needs to be completed, this is very beneficial to an injured athlete who may not have the ability to perform skills due to the physical injury, Warner (1998 pg. 516-521) states that an injured athlete can increase healing time of the injury up to 23% by using mental imagery, he believes that the by using the neural pathways the brain heals the injury faster and therefore the athlete can return to their sport faster. Mortiz (1996 pg. 46-53) however finds weakness’s in visualisation and mental imagery, stating that whilst imagery decreases anxiety before competition, the anxiety may return
during the competition. During the recovery stage of injury athletes lose motivation, motivation is an internal emotion which dictates everything we do and the intensity in which we do it. It has an effect on how we feel and how interact with others. Weis (2002 pg. 562) states that motivation in sport is of upmost importance and is major aspect of coaching, the journal states that a team with lack of motivation is 25% less effective. In rehabilitation increasing motivation of the athlete is of upmost importance. One method to help motivate athletes is to use positive self-talking; Christina et al (1993 pg. 28-38) did a survey of 112 basketball players who use positive self-talk in their pre-competition routine, they found that before the athletes started using positive self-talk they were less motivated and played worse than they do since they started using self-talk. This method uses the athlete’s inner voice to strengthen self-esteem and to reinforce the athlete’s performance. Self-talk can change an athlete’s belief system with appropriate repetition, Hardy et al (2001 pg. 469-475) states that there are two main positive self-talk methods, the first being task relevant, this is when the athlete uses self-talk to concentrate on a task at hand, this is excellent in the later stages of rehabilitation to help the athlete focus on the task at hand so anxiety is reduced and 25
SPORTS INJURY PSYCHOLOGY
self-esteem is restored. Smith (1996 pg. 391-401) states that in injured athletes self talk can help bring motivation back into the athlete, after a survey of 200 athletes in differing sports and varying injuries those that used self talk believed they returned to their faster than if they had not. The second type of self-talk that is used during rehab which would be beneficial would be mood increasing self-talk, this helps the way the athlete feels and thinks. Van (1994 pg. 400-415) agrees that self-talk has many positives and is very beneficial to an injured athlete, the reasons being that an athlete will need to increase their self-esteem before they head back out on the playing field/court; this will help the athlete not get reinjured. However the weaknesses that self-talk possesses is that some athletes may not be able to relax enough to get into a sate good enough to allow self-talk to work well without any other interruptions.
there are believed limitations when using mental imagery there is a lot of research showing the benefit of using it, another method looked at improving self-esteem using positive self-talk, there are obvious benefits using these techniques to help an injured athlete. It is possible that psychology can be used to aid an athlete in recovery from an injury, it may help them believe their abilities again and help with confidence. There are many different methods that can be used and each one has its place as everyone reacts to different methods differently.
In conclusion there are many different methods psychologically that can help an athlete improve their mental health before they get back out into their sport, the first method that has been looked at was visualisation and using mental imagery, this is a shown method of improving confidence after an injury and it may even help maintain skill to a certain degree even without the physical aspect of practice, even though 26
THE JUMP SQUAT
The Jump Squat
The jump squat, or squat jump as it may also be referred to, is used within strength and conditioning programmes to develop lower limb power and increase movement velocities. It achieves this via an increased rate of force development (RFD), but with no significant if any, reduction in peak force in comparison with a standard back squat. 27
THE JUMP SQUAT
Typical contraction times to maximum force for large human limb muscles are ≥ 300ms (fig 1). However, fast limb movements in sprinting and boxing involve contraction times of 50 – 250ms. Therefore, an increase in contractile RFD would significantly effect the force and velocity achieved during fast limb movements (1).
The jump squat can be used in conjunction with, or as an alternative to, the various weightlifting movements. However, some may argue that weightlifting movements typically produce higher power outputs and a greater rate of force production when performed correctly.
It is beyond the scope of this article to discuss this further, or to debate the use of one exercise above another. Suffice to say that the jump squat is another tool to add to the S&C coach’s tool box of exercises.
Figure 1: Training modes and their effect on the rate of force development Figure 1. shows the RFD and force at 200 ms for untrained (solid line), heavy resistance trained (dashed line) and explosive ballistic trained (dotted line) subjects.
28
THE JUMP SQUAT
Rationale The jump squat is a power exercise that engages the major extensors of the lower limbs (Table 1) in a high velocity movement. When repeated without pause, this becomes a ballistic exercise that may be used as part of a plyometrics programme. Not all athletes have the coordination, technical or physical ability to gain maximum benefit from weightlifting movements, and therefore the jump squat can offer an alternative method of developing explosive power.
Overview The jump squat has been described in several variations. It can utilise either a self selected or predetermined squat depth. It can be initiated with either a countermovement or from a static start in the squat position, and can be carried out with either a pause between repetitions or with continuous repeated efforts. For the purpose of this article two variations will be discussed.
The exercise Prior to discussion of the exercise itself an important caveat needs to be outlined. The squat jump should only be introduced when athletes have demonstrated competency in the
Gluteus Maximus Gluteus Medius Quadriceps Hamstrings Erector spinae Latissimus dorsi Adductors Abdominals
Hip extension Hip extension and lateral hip rotation Knee extension Hip extension Spinal and pelvic stabilisation Spinal and pelvic stabilisation Hip extension and stabilisation Spinal and pelvic stabilisation
Table 1 Major muscle groups involved in the jump squat.
back squat. The correct technique for the back squat has previously been described by Yule (8). The start position and decent for the jump squat are the same as for the back squat as previously described by Yule (8) and is shown in Fig 2 (start) and Fig 3 descent to a parallel position. This is a specified depth which may decrease the velocity but may have use in developing the power and postural control under acceleration in novice jump squatters. This method can also be used when pausing to reset between repetitions.
The starting point and initial descent are the same when performing a jump squat to a self selected depth (Fig 4). The athlete will drop to their self selected depth and extend hips, knees and ankles explosively to achieve maximum height. Upon landing the athlete will return directly to their self selected depth and repeat the process for the required number of repetitions. This method is normally performed with no rest or pause between repeated efforts and is described as a ballistic exercise.
From the bottom of the parallel squat position the athlete then explosively extends their hips, knees and ankles aiming to achieve as much height as possible, then landing with flexed knees to absorb landing forces. 29
THE JUMP SQUAT
Practical Applications
Fig 2
Fig 2
Fig 2
Studies have shown that peak power can be achieved with a wide variety of loadings that range between 0% and 90% of 1RM back squat load (2,4,7).This is a massive variance and could be based on the fact that studies have utilised a wide variety of subjects including weightlifters and elite power trained athletes and also encompassed upper and lower body exercises with their associated variances in system mass. This can sometimes lead to confusion if the testing criteria for these loads are not made clear or are used in a generalised manner. However, when discussing the jump squat specifically it is more commonly reported that 30% to 45% of 1RM back squat is the bar load at which peak power is generated (2,5). Although this may be higher for elite power sport athletes such as weightlifters, most field sport and track athletes not specifically trained in power exercises will achieve peak power in the jump squat at or around 30% of their 1RM back squat load. It should also be noted that some individuals will achieve peak power at or near body weight i.e. 0% of 1RM back squat bar load (3,6). Interestingly, anecdotal data has shown that there is no significant difference between maximal or optimal force outputs between a back 30
THE JUMP SQUAT
squat performed at 80% 1RM and a body weight counter movement jump (cmj), where the peak power and peak velocity for the cmj was significantly greater than for the back squat. Jump squats are an appropriate exercise for any athlete who has to run, jump, accelerate, decelerate and change direction rapidly or throw. It is an explosive exercise that can elicit high power and force generation without the need for high external loads, and as mentioned above, can be used as a body weight exercise that will still elicit high force and power generation when performed maximally. I would like to thank Paul Shields for his assistance in this article. An article written by: Tim Silvester
References Aagaard,P., Simonsen, E. B., Andersen, J. L., Magnusson, P. & Dyhre-Poulsen, P. (2002). Increased rate of force development and neural drive of human skeletal muscle following resistance training. Journal of Applied Physiology 93, 1318-1326. Baker, D., Nance, S. & Moore, M. (2001). The load that maximises the average mechanical power output during jump squats in power-trained athletes. Journal of Strength and Conditioning Research 15(1), 92-97. Driss, T., Vandewalle, H., Quievre, J., Miller, C. & Monod, H. (2001). Effects of external loading on power output in a squat jump on a force platform: A comparison between strength and power athletes and sedentary individuals. Journal of Sports Sciences. 19, 99-105. Hoffman, J. R., Ratamess, N. A., Cooper, J. J., Kang, J., Chilakos, A. & Faigenbaum, A. D. (2005). Comparison of loaded and unloaded jump squat training on strength/ power performance in college football players. Journal of Strength and Conditioning Research. 19(4), 810815.
Li, L., Olsen, M. W. & Winchester, J. B. (2008). A proposed method for determining peak power in the jump squat exercise. Journal of Strength and Conditioning Research. 22(2), 326-331. Rahmani, A., Viale, F., Dalleau, G. & Lacour, J-R. (2001). Force/velocity relationships and power/velocity relationships in squat exercise. European Journal of Applied Physiology. 84, 227-232. Stone, M. H., O’Bryant, H. S., McCoy, L., Coglianese, R., Lehmkuhl, M. & Schilling, B. (2003). Power and maximum strength relationships during performance of dynamic and static weighted jumps. Journal of Strength and Conditioning Research. 17(1), 140-147. Yule, S. (2007) The Back Squat. Professional Strength and Conditioning. 8: 20-23.
31
Afternoon all, I would now like to officially announce that LSF-PT is doing something that nobody else has yet done in the UK Industry (although lets wait for the ‘me too’s’ once we go live with this one...) As of March 2014 it will be a minimum requirement to be Qualified to Reps Level 4 if you want to join and be a part of the most groundbreaking, rapidly growing and statistically trend setting: LSF-PT. The benefits of such a criteria are multiple-fold; the enhanced delivery to client training contracts, the specific nature of the 2 Level 4 pathways available and the major leap forward in standards within the Industry. Coinciding this new criteria sees the launch ofwww.lsfpteducation.co.uk and this is where its gets interesting: LSF-PT Education is now offering the full package of ‘Exercise Referral L3 and the Level 4’ together for £675! This course kicks off on March 29th and obviously there are a limited number of spaces for our first Introductory course and price. It is not a requirement to use LSF-PT Education to acquire your Level 4 but I would be extremely surprised, given the research we have done if you can find a better course, as well delivered at this price. Even more interesting is the fact that we have created a pathway that actually permits a Level 2 Qualified individual to fast track through the Exercise Referral Level 3 to the Level 4 without the need for a 6 Week £3000 PT Diploma - this is at our discretion and we do intend to bring back an element of Interviewing / checking the individual for suitability through this route - but what a great opportunity for anybody who possesses the ‘life’ skills and characteristics of a successful PT but just can’t stretch to the cost of a 6 week Diploma. Have a look at www.lsfpteducation.co.uk and consider whether you can commit to the course that begins on March 29th at the Introductory price. Every existing LSF-PT will have 6 months in which to get Level 4 Qualified (Note - Qualified and Certified does not mean Reps 4 Registered, getting your Reps 4 membership card is entirely your prerogative). Any new PT who has just joined us this month will have 8 months in which to attain Level 4 certification. This criteria gives a demonstration of the rhetoric that can sometimes flow a little too freely within LSFPT, it is crucial we do not become a closed culture and lose site of where we stand in the Industry. By embracing this new policy together and in a positive light is going to keep us at the forefront, not to mention the fact that I would be extremely surprised if any individual had an issue in upskilling themselves with LSF-PT Education we are simply making that process more affordable with high delivery. Any and all courses that we offer through DTS or Poliquin will also now be booked through www.lsfpteducation.co.uk so look out for the updates a they’re posted. I will be managing the process closely for the first few months and I will announce this week when the Bio-Sig for next month becomes available for Registration. Any questions about LSF-PT Education please don’t hesitate to contact me or for Registration queries and course information, please contact Chris Ramshaw - Education Director on 07895 380 762 or chris@lsfpteducation.co.uk Best wishes Andy McGlynn LSF-PT Group Director
32
TEST YOUR KNOWLEDGE
Test Your Knowledge
Answers at the end!
33
TEST YOUR KNOWLEDGE
Question 1
Question 4
Question 7
Name the Insertion of the deltoid? (easy)
What does calcium do in the body? (easy)
Which one of these adducts the thigh? (easy)
• Muscle contraction and digestion • Building of Bone and respiration aid • Respiration aid and Muscle contraction • Muscle contraction and Building of bone
• • • •
• • • •
Radius Ulna Humerus Clavicle
Question 2
What is the synergist in knee extension?(easy)
Question 5
• • • •
What are the Four Macrominerals? (intermediate)
Sartorius Iliacus Adductor longus Gracilas
Question 3
What is Actylocholine (ACH)? (intermediate) • • • •
Neurotransmitter Part of the Actin Nerve Mineral
• Sodium, calcium, potassium, magnesium • Calcium, potassium, iron, sodium • Calcium, histamine, iron, magnesium • Sodium, calcium, magnesium, iron Question 6
What is the origin of the rectus femoris? (hard) • • • •
Ischium Ilium Pubis Sacrum
Iliacus Gracilas Iliopsoas TFL
Question 8
What does the levator scapulae do? (intermediate) • • • •
Elevation Abduction Adduction Protraction
Question 9
What hormone is called ‘anabolic’? (easy) • • • •
Cortisol Testosterone Progesterone Glucagon
34
TEST YOUR KNOWLEDGE
Question 10
Question 13
Question 16
What does the pancreas secrete when blood sugar drops? (easy)
How many essential amino acids are there * normal healthy adult? (easy)
Which of these is an ellipsoid joint? (intermediate)
• • • •
• • • •
Insulin Cortisol Glucagon Testosterone
8 11 9 17
Question 11
Question 14
Whish of these is a saddle joint? (easy)
How many standard amino acids used in human are there in total? (easy)
• • • •
Knee Thumb Hip Shoulder
Question 12
Which of these is a water soluble vitamin? (easy) • • • •
Vitamin E Vitamin B Vitamin A Vitamin K
• • • •
20 30 15 9
• • • •
Radiocarpal Acromioclavicualar Elbow Radioulna
Question 17
Where is the diaphysis found? (easy) • • • •
End of the long bone Shaft of the long bone Plates of the long bone Edge of a flat bone
Question 18
Question 15
What is a cartilaginous joint? (intermediate)
What movement does not occur at the shoulder joint? (intermediate)
• • • •
• • • •
Flexion Rotation Horizontal flexion Deviation
Free movable Non-movable Slightly movable Not a joint
35
TEST YOUR KNOWLEDGE
Question 19
Question 22
Question 25
What is the common name for lateral epicondylitis (intermediate)
How many vertebrae in the sacral spine? (easy)
What is the origin of the gastrocnemious? (intermediate)
• • • • •
Golfer’s Elbow Tennis Elbow Runners Knee Gamers Thumb Ligaments
Question 20
What type of bone is the patella? (easy) • • • •
Flat bone Short bone Sesamoid bone Irregular bone
Question 21
Which of the carpals is NOT a short bone? (hard) • • • •
Hamate Pisiform Lunate Trapezoid
• • • •
7 12 5 4
Question 23
What is the origin of the gluteus Maximus? (hard) • Ilium, lumbar fascia, sacrum, sacrotuberous ligament. • Ischium, sacrum, ilium, inguinal ligament. • Pubis, sacrum, coccyx, TFL. • Ilium, pubic symphysis.
• • • •
Femur Tibia Fibula Calcaneus
Question 26
What is the origin of the external oblique? (hard) • • • •
Iliac crest Lower 8 ribs Upper 8 ribs 5, 6,7th rib
Question 24
Question 27
What is the insertion of the semimembranosus? (intermediate)
What is the origin of the rectus abdominals? (intermediate)
• • • •
Tibia Femur Fibula Calcaneus
• • • •
Pubis Ilium Ischium Femur
36
TEST YOUR KNOWLEDGE
Question 28
Question 31
Question 34
What movement occurs at the Quadratus lumborum? (hard)
Which of these is not a disaccharide? (easy)
What is the main muscle fibre type used in the Aerobic system? (easy)
• • • •
Rotation of vertebrae Deviation of vertebrae Flexion of knee Lateral flexion of vertebrae
Question 29
Which of these is a back extensor? (intermediate) • • • •
Rectus abdominals Trapezius Multifidus Rhomboids
Question 30
Which of these is not a monosac-ccharide?(easy) • • • •
Glucose Sucrose Fructose Galactose
• Sucrose • Glucose • Maltose • Lactose Question 32
How many amino acids in an oligopeptide? (intermediate) 4-9 2-20 3-9 18 Question 33
What is the main source of energy in the anaerobic energy system? (easy) • • • •
• • • •
Type 2a Type 2b Type 1 Type 3
Question 35
What is the main muscle fibre type used in the Anaerobic system? (easy) • • • •
Type 2a Type2b Type 1 Type 3
ATP Glycogen Protein Fat
37
TEST YOUR KNOWLEDGE
Answers Question 1 • Humerus Question 2 • Sartorius Question 3 • Neurotransmitter Question 4 • Muscle contraction and Building of bone Question 5 • Sodium, calcium, potassium, magnesium Question 6 • Ilium Question 7 • Gracilas Question 8 • Elevation Question 9 • Testosterone Question 10 • Glucagon Question 11 • Thumb Question 12 • Vitamin B
Question 13 • 9 Question 14 • 20 Question 15 • Deviation Question 16 • Radiocarpal Question 17 • Shaft of the long bone Question 18 • Slightly movable Question 19 • Tennis Elbow Question 20 • Sesamoid bone Question 21 • Hamate Question 22 • 4 Question 23 • Ilium, lumbar fascia, sacrum, sacrotuberous ligament.
Question 24 • Tibia Question 25 • Femur Question 26 • Lower 8 ribs Question 27 • Pubis Question 28 • Lateral flexion of vertebrae Question 29 • Multifidus Question 30 • Sucrose Question 31 • Glucose Question 32 • 2-20 Question 33 • Glycogen Question 34 • Type 1 Question 35 • Type 2a 38
HIGH CHOLESTEROL
High Cholesterol?
Cholesterol is always in the news and is a common word said by many spouting nutrition and dietary knowledge, we are not going to go into much depth into all the science of what cholesterol is, its metabolism and chemical structure but we will be going into depth into what hypercholesterolemia (high cholesterol) is and all the facts you need to be and stay healthy. 39
HIGH CHOLESTEROL
As the name suggests hypercholesterolemia is the occurrence of high levels of cholesterol within the blood, making it a specific form of hyperlipoproteinemia & hyperlipidaemia (elevated blood lipoprotein and high lipid count). Cholesterol is one of three main classes of lipids and is a sterol, our cells require cholesterol to build membranes and therefore cholesterol is essential to life.
Cholesterol is transported through the body within lipoproteins in the blood plasma as it is insoluble in water. These lipoprotein are classified into different categories depending on their density: • Very low density lipoprotein (VLDL) • Intermediate density lipoprotein (IDL) • Low density lipoprotein (LDL) • High density lipoprotein (HDL) Now all we ever really hear about is LDL and HDL but all these lipoproteins carry cholesterol, the reason we only hear about HDL and LDL is because low HDL occurrence and high LDL occurrence are associated with health damage, however high HDL lipoproteins are purported to be protective against many negative high cholesterol effects.
Signs & Symptoms of hypercholesterolemia In technical terms high blood cholesterol has no symptoms, however it causes problems when the hypercholesterolemia is left unchecked for years. Chronic hypercholesterolemia leads to the development of atheromatous plaques within the arteries and vessels, which finally leads to a complete blockage occurring (occlusion) from an ever progressing narrowing (stenosis) within the vessel. Small plaques on occasion break away and cause clots to form which may completely block the flow of blood. If one of the vital coronary arteries becomes blocked then a heart attack (myocardial infarction) will occur, not to be confused with cardiac arrest. A stroke will occur if the blockage occurs to an artery supplying the brain, causing an
ischemic stroke. If temporary ischemia occurs to the brain it is known as a transient ischemic attack (TIA) which manifests itself as: • Loss of vision (temporary) • Dizziness • Paresis • Numbness in limbs (usually one sided) • Tingling (usually one sided) • Loos of equilibrium • Slurred speech
40
HIGH CHOLESTEROL
As with the brain, symptoms when blood is blocked from entering the chest and tissues also cause symptoms:
• Genetics
• Chest Pain (deficient blood to heart)
• Diabetes mellitus type 2
• Visual loss in one eye (ischemia of the eye)
• Dialysis treatment
• Calf Pain and muscle tightness (deficient blood supply to legs)
• Cushing’s syndrome
• Abdominal Pain after eating (deficient blood supply to intestines)
• Beta blockers
Although generally asymptomatic high cholesterol does lead to some clinical findings, xanthelasma palpebrarum is one example of this, this is when there is yellow/white like plaques under the skin which may appear similar to healed scars. Another example would be xanthomata of the tendons where cholesterol rich plaques cover the tendons, usually of the ankle and fingers. A grey staining of the peripheral cornea can occur due to high cholesterol and this is known as acus senilis.
Causes of High Cholesterol High cholesterol has a magnitude of differing causes, however it is mainly a combination of many factors: • Primary • Dietary Choices • Obesity
• Hypothyroidism
20-30% of overall energy intake with only 4-6% of that made up through saturated fats, cholesterol intake for those with hereditary hypercholesterolemia should be between 100-200mg per day. A good change for everyone to make should be the inclusion of 10-20g of soluble fibre intake per day as this has been proven to decrease serum cholesterol. Changing ones diet can lead to a 15% decrease in serum levels of cholesterol. It also leads to a more healthy fat percentage, it has shown that a loss of 1kg in obese individuals will lead to a drop of 0.8mg/dL of LDL cholesterol.
• Diet
Genetics
Possibly the single most important factor in the development of high cholesterol, diet plays an integral role. However the role diet plays between each individual varies greatly, some individuals have an uptake of up to 60% non-esterified cholesterol within the intestines whilst other individuals will only have a 20% uptake, plant sterols and dietary fibre have a direct affect upon uptake.
In certain circumstances genetic factors can be accountable for an individual’s high cholesterol, genetic mutations to the autosomal dominant APOB gene, HCHOLA3, autosomal recessive LDLRAP1 gene and the LDL receptor gene.
• Lack of exercise • Secondary • Alcoholism • Nephrotic syndrome • Retinoid medications • Anorexia • Obstructive jaundice
However this is uncommon and does not account for the major increase in high cholesterol within the UK.
Reducing fat intake, specifically saturated fat reduces serum cholesterol, with dietary sucrose and fructose increasing LDL (Bad Cholesterol) serum concentration. It is recommended that those who have hereditary hypercholesterolemia restrict their total fat intake to 41
HIGH CHOLESTEROL
Ranges, Diagnosis & Ordering Reading of Cholesterol levels cholesterol form mg/dL Total cholesterol under 200 200-239 over 240 LDL cholesterol under 100 100-129 130-159 160-189 over 190 HDL cholesterol under 40 41-59 over 60 Signals to decrease LDL cholesterol coronary risk is: Reason:*
high
moderately high
moderate
low
mmol/L under 5.2 5.2-6.2 over 6.2 under 2.6 2.6-3.3 3.4-4.1 4.1-4.9 over 4.9 under 1.0 1.0-1.5 over 1.55
interpretation desirable borderline high most desirable good borderline high high and undesirable very high undesirable; risk increased okay, but not optimal good; risk lowered
Individual should take acLDL reduction is indicated if tion lowering LDL if the level the level is over: is over: 70 mg/dL, 3.88 mmol/dL 100 mg/dL, 5.55 mmol/dL especially if there are risk factors
Have many or one extreme risk factor e.g. coronary heart disease (CHD), diabetes, peripheral-artery disease, carotid-artery disease or aortic aneurysm (AA). a 10-20% risk of heart 100 mg/dL, 5.55 mmol/dL attack in 10 years and two or more risk factors less than 10% risk of heart 130 mg/dL, 7.21 mmol/dL attack in 10 years and two or more risk factors No risk factors or only one 160 mg/dL, 8.88 mmol/dL
130 mg/dL, 7.21 mmol/dL
160 mg/dL, 8.88 mmol/dL
190 mg/dL, 10.5 mmol/dL
*Risk Factors: Obesity, Angina, CHD, COPD, AA, PAD, diabetes, Hypertension, Anxiety/Stress etc
42
HIGH CHOLESTEROL
Cholesterol is measured in mmol/L in the UK and Europe but md/dL in the states. The NHS states that 5 mmol/L or less of total cholesterol is good along with 3 mmol/L or less of LDL, this is decreased by 1mmol/L on both for those at high risk of cardiovascular disease, so 4 mmol/L or less for total cholesterol and 2 mmol/L or less for LDL. Whilst these are just indicators of what the norm should be they need to be interpreted correctly with risk factors and other lifestyle factors. The occurrence of CHD increase in correlation with elevated total serum cholesterol, with the usage of LDL and low HDL figures being used to predict future CHD in individuals. Higher levels of smaller denser LDL are purported to carry a higher risk with HDL increases decreasing risk. Hypercholesterolemia in the past was classed using lipoprotein electrophoreses and the Fredrickson classification, however other methods have come to light and offer a larger idea in understanding the connection between atherosclerosis progression and clinical problems.
Treatment Lifestyle There are many different methods to help people who suffer from high cholesterol: • Stopping smoking • Limit alcohol consumption • Avoiding Trans fat • Avoiding saturated fats • Adding 30 minutes of moderate activity a day • Decreasing body fat % Medications Statins are the most commonly used medications to treat high cholesterol if lifestyle changes are deemed to
be ineffective. Other medications used are nicotinic acid, fibrates and cholestyramine, which are used when it is found that statins are not easy tolerated by the individual, statins are generally very effective and reduce total cholesterol by up to 50% in the majority of individuals, and this seems to be across the board with all statins in circulation. However there is debate whether statins are useful in persons who do not have cardiovascular disease. If children suffer from hypercholesterolemia then statins are not advised, lifestyle changes are advised.
Policosanol
Alternative Medications
Omega-3 fatty acids
Sterols/Stanols
Consuming omega-3 helps reduce total serum cholesterol, omega-3 helps decrease the rate at which the liver produces triglycerides and LDL cholesterol, it can have an antiinflammatory effect which decrease the plaques that occur within the arteries. Omega-3 like garlic can cause a blood thinning effect and again supplementation should be avoided in those about to go into surgery.
A review of phytosterols and phytostanols showed an average 9% lowering of LDL within individuals with in the USA. Many experts believe that without long term data stenols/ stanols are not a replacement for a lifestyle change or statins at treating cholesterol. Garlic Garlic has been shown in some studies to decrease total cholesterol in the blood, however its effectiveness is varied to individual. Garlic can thin the blood and decrease clotting and those who are going into surgery should refrain from garlic supplementation.
Coming from sugar cane, policosanol has been shown to be effective in decreasing LDL, most supplements are found over the internet and within the U.S. it is paramount that those wanting to supplement policosanol only go for policosanol that is extracted from sugar cane and not beeswax. Fibre Soluble fibre found within oat bran, seeds, flax, lentils and beans are all great at reducing LDL and total cholesterol within the body.
Just to make us aware of how bad the problem is getting within the UK, our average total cholesterol is 6.1% whilst in Japan & China it is 4%, this correlates directly with high rates of CHD within the UK and lower rates within China and Japan. 43
PSYCHOLOGY OF CHANGE
Psychology of Change
Change your life drastically in just 10 minutes a day! 44
PSYCHOLOGY OF CHANGE
Most of us have at least one thing in life we want to change, whether it be our physical health or appearance, our relationships, career satisfaction, or our bank balance. I am going to give you some keys on how to bring about the change you desire in your life. Keys are only useful if you use them in the right doors, so I encourage you to examine how you can apply the following keys to change your life for the better. Look at yourself and the current situation you want to change. Look at the things which have got you there, your thoughts, your attitude or beliefs, your habits, your words. Now look at where you want to be. Look at the things that would need to change to get you there. What thoughts, attitudes, beliefs, habits and words would need to change for you to achieve your desire? The good news is you can change. The agent of change, the catalyst is you. If you want a different outcome, you have to change something. It requires the hunger and passion for your dream to be greater than the satisfaction with your current circumstance, so choose one area of your life you want to change the most.
Vision We are all born with desires. Some are healthy, some not so healthy. Whether your desire is to have a trimmed and
toned midsection, to win a sports competition, go on holidays to the Caribbean or own your dream car, you first need to have a vision of it imprinted in your mind. If you don’t, I strongly encourage you to create a vivid image of the thing you want in your mind. Just like an architect, spend time planning and creating in detail the vision. A useful tool is to have a vision board, or inspiring pictures around you that you will see on a daily basis. If your vision is strong enough and you focus on it, you will have a much greater chance of achieving it. See yourself as having already achieved it. Spend time thinking and meditating on having already got it. The same chemicals are actually released in your brain when you imagine yourself doing something and when you physically do it.
Thoughts Your brain is magnificently designed with the amazing capability to view yourself from outside, something no other animal can do. You can see where you are and if it’s not where you want to be, you have the power and ability to make choices that synch your desires with your reality. Your mind is extremely powerful, and it can be your best weapon if you learn to use it to control your thoughts and actions, and I encourage you to learn to use it to your advantage.
Thoughts are physical things. Brain scientist, Dr. Caroline Leaf says “Your thoughts are real and take up mental real estate in your brain, and positive thoughts look very different to negative thoughts.” She explains that we are all ‘neuroplasticians’ with the ability to create physical changes in our brain by simply changing our thoughts. I find it amazing that positive, healthy thoughts actually create physical neurons or brain connections, just as negative thoughts cause connections in our brain to die! Professional golfer Danielle McVeigh states, “It is important to pay attention to your thoughts. Everybody has negative thoughts at times. When an unhealthy thought enters your mind, you can simply let it go and choose not to act on it. Instead, replace it with a healthy thought.” Be intentional with the healthy thoughts you create. When you meditate on having achieved success already, your thoughts and actions will naturally start to line up. Then it will be much easier to exercise discipline, making choices that lead to your success. It will become a new habit to push yourself the extra mile when no one is watching, to say no to the things which have been holding you back, and to apply the positive change you need to succeed. 45
PSYCHOLOGY OF CHANGE
If this is something new for you, I suggest you start with 5 minutes a day, intentionally focusing on visualizing yourself with your desire as a reality. Think about how you would look, what you would wear, how confident you would feel, who would be with you, where would you go, and also what other opportunities this success would create. The time you invest in high quality focus will be directly related to the outcome. Be aware of the problem, but focus on the solution. -What you focus on, you empower – Patricia King www.xpmedia.com
Words Your words are extremely powerful, and are a creative substance. Think of a time when someone spoke something to you, whether it was positive or negative. How did it make you feel? And did you give it power to create your reality by believing it? You have the power to create your world. You have the ability to refuse to believe negative words and to believe the positive. Now you can start to line your words up with your thoughts. Decree over yourself and your life that you have it in the present. Use your faith to pull your dreams into your present. Spend time creating the decrees that would work for you, and start speaking them over your circumstance.
If this is something new for you, again I suggest spending 5 minutes a day making decrees over your life. When you are proclaiming your decrees, speak them with passion and belief from the heart. You can repeat the same statement, or speak life into every area of your vision.
Learning to get the most out of situations “No day is perfect,” says Danielle McVeigh, and she views what others may call failures as simply a learning opportunity. She has learned to enjoy each day and relax, whether in pressure situations on the golf course or in business meetings, as well as life in general. To deal with a circumstance in which she didn’t achieve the desired outcome, she simply writes down anything in her control that she could have done better and makes a point to learn from it. You can use every situation to your advantage. Do not get discouraged or down on yourself, but study what went wrong, learn from it, and simply apply the new wisdom you acquired from the experience to the next opportunity. -It’s not how hard you can hit, it’s how hard you can get hit and keep moving forward! Sylvester Stallone
Take action Now that you are aligning your thoughts and words up with your desires, decide upon what actions will need to change. I suggest you replace the limiting action with a positive action. For you, it may be simply choosing to replace thoughts of fear of success with faith and confidence, or it may involve getting up 10 minutes earlier to prepare you for the day ahead, putting an extra £50 from your wages into a savings account, or replacing your morning coffee with a green smoothie. Take time to determine which action or actions would be the most beneficial and realistic for you. Research shows that it can take up to 21 days to form a new habit, so don’t be discouraged if you fail. Simply learn from it and get back on track. Danielle McVeigh, World Champion college golfer
In summary, become aware of the area in your life you want to change. Be intentional as you focus your thoughts, words and actions on success. Get into the habit of spending 5 minutes a day visualizing 46
PSYCHOLOGY OF CHANGE
success, 5 minutes on speaking the success into being, and applying the relevant actions. Get excited and passionate about making your dreams a reality! I hope you will be able to use the keys I have given you to change circumstances your life and live out the reality of your dreams! I welcome your feedback and testimonials.
www.xpmedia.com www.xpdijit.com www.patriciakinglifecoaching.com Danielle McVeigh, World champion golfer. www.daniellemcveigh.co.uk
Thankyou! Shauna McVeigh, M.Sc., CSCS www.jaspertraining.org
References Dr. Caroline Leaf, Brain Scientist www.drleaf.com www.21daybraindetox.com Patricia King 47
DON’T FORGET YOUR MINERALS
Don’t Forget Your Minerals!
48
DON’T FORGET YOUR MINERALS
We hear a lot about vitamins and how we should be getting our 5 fruit and veg as it will bring these vitamins into our body, but many forget about the equally important minerals. Minerals are essential for overall good health, bone development and muscular contraction, if you are cutting out carbohydrates or fats you may miss out on some of the most important minerals. By controlling your diet you should be able to get in these essential minerals:
Calcium The big daddy of minerals and probably the most well-known mineral of them all, the vitamin C of the mineral world. Calcium’s main function is to form bone and tissues, however it is also essential for proper and correct muscle contraction which is not only important for fitness fanatics but for everyone, low calcium leads to low bone density and a severe loss of muscle strength. Where to get your calcium fix: The majority of calcium is located in dairy products, cheese, yogurt and milk are the best sources. If you are trying to keep away from dairy foods you can try broccoli, spinach, salmon, kale and sardines. Don’t forget to get your VITAMIN D as this allows proper absorption of calcium into the body!
Did you know?
Iron
The metabolic disease Rickets is on the rise in the U.K. due to a lack of sun exposure as children remain at home playing video games, watching T.V etc. Food supplementation of vitamin D has shown to be ineffective when compared with sun exposure for vitamin D metabolism and allowing proper calcium absorption.
Iron is essential for both sexes but females do require more in general due to periodic blood loss, iron is essential in the transportation of oxygen around the body, those who exercise normally require extra oxygen to power the muscles. Iron is generally an essential for homeostasis and a lack will lead to the very common ailment known as anaemia.
Iodine Iodine is another essential mineral for the body, it plays a vital role in the maintenance of healthy thyroid regulation and therefore our metabolic rate. As we know those who suffer from thyroid problems have serious physical symptoms. Where to get your iodine fix: Iodine is found in a variety of foods in our diet, it is highly unlikely that you will find yourself having too little iodine in the U.K. however other parts of the world such as parts of Africa have severe deficits in iodine with many countries sending over iodized salt to these countries in charity to help with the problem.
Where to get your iron fix: Iron is found in abundance in soy beans, whilst many males choose to avoid soybeans they do remain an excellent source of both protein and iron. Other sources are lentils, tofu, beans, red meats and of course Popeye’s favourite spinach. Did you know? Popeye was used to help children and adults eat their green vegetables, most believe the cartoon is used to help increase the amount iron people were taking in but it was in fact used to help people increase their vitamin A content.
Did you know? Iodine is the heaviest essential nutrient required for life for humans and nearly all other forms of life besides bacteria which use tungsten.
49
DON’T FORGET YOUR MINERALS
Magnesium Magnesium is a key mineral for the function of muscle contraction and maintenance, magnesium is key in correct nerve impulses which regulates the heart beat and lifting ability. Magnesium is also key in the development of energy within the body and therefore key for those who exercise at any intensity. Where to get your magnesium fix:
for weight lifters and those involved in exercise the development of testosterone and the healing of tissues. Where to get your Zinc fix: Zinc is found in high quantities in oysters, in fact one oyster can have the entire RDA of Zinc, other main foods that will get you zinc are beef, crab, pork and nuts in particular cashews and almonds.
Magnesium is found in abundance in the fruit pineapple, half a medium sized pineapple will give you 80% of the RDA of magnesium, and the other magnesium powerhouses which can be included into your diet include the usual suspects of soybeans and spinach.
Did you know?
Did you know?
Phosphorus
Pineapple is a real powerhouse for muscle builders, not only is it packed out with magnesium but the enzyme bromelain which helps the digestion of protein from food.
Zinc Another one of those minerals loved by those into fitness and exercise, zinc is an essential mineral as it regulates the development of new cells within the body by reading the genetic blueprint which helps guide cell creation and development. As such zinc plays a major role in all aspect of the body and importantly
and located in many of the foods that contain calcium. Did you know? White phosphorous is used to make incendiary bombs, smoke bombs and tracer bullets.
Zinc prevents many other nutrients from being absorbed such as copper, also it may interact with antibiotics and other medication. It is therefore best to take any medications with non-zinc rich foods or zinc supplements. Phosphorus is a mineral that should not be left out of your nutrition diary, a key mineral that is vital for the formation of bones, phosphorus repairs the cells and tissues of the body and is essential for healthy oral hygiene. In conjunction with the B vitamins phosphorus helps with energy outputting and muscle contractions, it is also important for kidney health. Where to get your phosphorus fix: Phosphorus is found in dairy products with un-pasteurized milk being the best source, it is found in most meats 50
FIGHTERS CORNER
Fighters Corner
51
Boxing News Active proudly presents: The Total Fight Training Masterclass - an intense and thorough boxing training course for personal trainers and fitness enthusiasts at The Lifestyle Fitness gym, Tamworth, on Saturday April 26 2014. The expert Masterclass features training from course supervisor Ric Moylan, one of the leading authorities for boxing and combat athletics. The Masterclass has been developed to help training professionals keep up-to-date with the latest know-how in the boxing industry. The aim of the class is to provide valuable industry knowledge and training to help excel as an expert and connect with like-minded professionals. Recognised by the Register of Exercise Professionals, the successful completion of The Total Fight Training Masterclass will accredit Personal Trainers with 8 REPs points towards their CPD qualification. “It is vital that as a qualified Gym Instructor or Personal Trainer you are aware of the educational importance and the professional requirement of maintaining and updating your knowledge and skills base. Continuing Professional Development (CPD) points can be achieved by attending REPs accredited training courses, workshops, conferences, seminars and trade shows. Over a 2 year period any instructor or Personal Trainer who wishes to maintain their REPs accreditation will need to gain 24 CPD points, a minimum of 4 CPD points being achieved within any one year.” The Register of Exercise Professionals Boxing News Active is offering this expert Masterclass for only £159 (includes 20% early-bird discount, full price £199). By joining, you will take part in high-intensity group work including: extensive pad work, bodypad drills, fighter performance analysis and body conditioning. Participants will also benefit from live demonstrations, nutrition plans and a Q&A with the Masterclass trainer AND a top-level pro boxer! Working on three main areas – fighter fitness, testing and training – learn how to transform your clients’ minds and bodies to elite fighter status. Don’t miss out on this supreme training opportunity. For more information, contact me on Danny.Flexen@boxingnewsonline.net or call 0207 618 3098.
52
FIGHTERS CORNER
April Bout List 4/4/2014 Odyssey Arena, Belfast, Northern Ireland, United Kingdom
5/4/2014 Stadthalle, Rostock, Mecklenburg-Vorpommern, Germany
Carl Frampton Vs Hugo Fidel Cazares
Juergen Braehmer Vs Enzo Maccarinelli
This fight is a WBC superbantamweight title final eliminator, with the winner going on to face Leo Santa Cruz for the World Title. Carl Frampton is the favourite to win the final eliminator
Former Light Heavyweight champion Braehmer fights former Cruiserweight champion Enzo Maccarinelli for the WBA Light Heavyweight Title, Maccarinelli has rebuilt his career successfully at Light Heavyweight now this poses as a major crossroads for both fighters
4/4/2014 Liacouras Center, Philadelphia, Pennsylvania, USA
Amir Mansour Vs Steve Cunningham Good Heavyweight fight with both fighters in the last chance saloon, Mansour is 41 years of age, undefeated but not really faced anyone of any note and at his age needs to take hard fights to get near a title shot, Cunningham has made a successful comeback after coming off his first KO loss to Tyson Fury, Cunningham needs a win to get more paydays in the heavyweight division.
12/4/2014 MGM Grand, Grand Garden Arena, Las Vegas, Nevada, USA
Timothy Bradley Vs Manny Pacquiao Tough fight to call, Bradley has come on strong since he won a highly controversial decision over Pacquiao (where most people thought Bradley only won 2 or 3 rounds), this is a must win fight for Pacquiao if he loses this fight his career at the top level is as good as over. Politically who does the promoter Bob Arum favour?
Khabib Allakhverdiev Vs Jessie Vargas Another tough fight to call, Allakhverdiev is a strong ambush fighter, extremely quick feet, with good hand speed and natural heavy hands which wears opponents down over having shocking power. Jessie Vargas is a very protected fighter, he
is a pure boxer with low power and has had a number of controversial decisions, sink or swim time for Jessie Vargas but will Bob Arum favour him for another political decision. 19/4/2014 DC Armory, Washington, District of Columbia, USA
Bernard Hopkins Vs Beibut Shumenov Bernard Hopkins goes into this Light Heavyweight unification bout with Beibut Shumenov as a 49 year old man, still a great boxer who can take a fighter’s best attributes and nullify them, Shumenov on the other hand is a decorated amateur, he has explosive power but has been extremely inactive and has not faced a boxer on Hopkins level. 26/4/2014 Koenig Pilsener Arena, Nordrhein-Westfalen, Germany
Wladimir Klitschko Vs Alex Leapai Heavyweight champion Wladimir Klitschko faces his mandatory Challenger Alex Leapai, Leapai is severely outgunned and has never faced anyone on the level of Klitschko or beat someone who has faced Klitschko.
53
FIGHTERS CORNER
Tony Jeffries talks to EBOXINGNEWS
2008 Olympic bronze medallist Tony Jeffries talks to EBOXINGNEWS about his career, reasons for retirement and future plans. 54
FIGHTERS CORNER
EBOX – you had to retire early into your career due to persistent hand injuries, what are you doing now? Jeffries – I have used the money I got from representing and winning a bronze medal at the Olympics and my signing on fee with my professional promoter to open Box’N Burn gym which is a boxing gym in Santa Monica, Los Angeles EBOX – you touched on some of your amateur accomplishments, for people who don’t know what have you won? Jeffries – I won 6 English National championships, I got a silver in the Glasgow commonwealth games, a silver in the Strandzha Cup in Bulgaria, 1 Gold, 1 Silver and 2 Bronze medals in 4 European championships, and a Bronze at Beijing. I’ve probably missed a few competitions out actually but that’s a basic rundown. EBOX – how are you enjoying LA? Jeffries – I love it, iv been home once in 2 years, I work really hard when I am here I work sometimes 15 or 16 hour days, the only people who work harder than me are the professional boxers who train here but I love it out here it’s just amazing. EBOX – How did you come to open your own gym in LA? Jeffries – I was training out here anyway with Tommy Brooks for my last 3 fights and me and my wife loved the place so I applied for my green
card and come here and made this gym, I love Sunderland but I couldn’t stay there after retirement, it is a new chapter in my life and I would say this is the best place for me. EBOX – it’s been a while since you retired now, how are your hands? Jeffries – they are going to be the same for the rest of my life, I can do everything I could need to do in everyday life except for one thing, punch. When I clench my fist on both hands the front two index fingers stick out so when I start punching the first thing that happens is they get swollen up and this is from breaking them. I have seen the top doctors in the UK and USA, tried loads of different treatments and surgery but it came down to the hardest decision of my life, knowing there is nothing they can do, and it effected my fighting and my training I was forced to retire but boxing is my life so I found another way to stay in the sport by opening my own gym.
EBOX – Beijing was 6 years ago, do you still talk to your team mates? Jeffries – Yeah still talk to most of them, David Price the most. I am envious of all of their professional careers but I am there for them all win or lose, proud of the guys, we all came up together sort of became men together. EBOX – Whats the future plans? Jeffries – Big Plans, My personal plan is to grow a family but my work related plans is to expand this gym and get another location, I want to make my gym the best gym in the world.
EBOX – you finished your career 10 fights unbeaten do you have any regret there? Jeffries – good question, it was the hardest decision of my life but I am over my professional career now, it was hard when I announced it but I knew the writing was on the wall because I couldn’t train as hard as I wanted to and when I was in the ring I was fighting handicapped. 55
FIGHTERS CORNER
Keith Thurman interview
56
FIGHTERS CORNER
EBOX - Any News when you back in the ring Thurman – There is no news, my trainer always told me you don’t have a fight until you have a contract and then you don’t have a fight until your opponent is in the opposite corner from you, but I am waiting on the phone call and we are looking at Marcos Maidana (WBA champ) and Shawn Porter (IBF Champ), but “one time” doesn’t duck anybody and a lot of people are ducking Keith Thurman I am probably the number 1 guy who deserves a title shot but I am just not getting it, this year is all about who Keith Thurman wants to fight, I am here to prove myself, to become a legend and entertain the fans in boxing at 147lbs for a long time. EBOX - You talked about Shawn Porter, Golden Boy Promotions say they are trying to make it, if it presents itself will you take the fight? Thurman – I will jump at a chance to fight anyone with a belt, when Paulie Malignaggi had a belt I wanted Paulie, when Adrien Broner had the belt I wanted Broner, now Maidana has the belt I want Maidana and I am Number 1 contender to the belt but it doesn’t matter who gives me a shot I will take it, Elvis Presley could have a belt and I would want to fight Elvis Presley. I am not afraid of any man on this planet, I am bred old school and these new school cats cannot contend with “one
time” and when I get my belt I am going to give shots to people who deserve the shot at the title.
an ass whooping.
EBOX - Luis Collazo coming off a big win over Victor Ortiz, “apparently” Luis Collazo wants Keith “one time” Thurman, what do you think?
Thurman – No Problem, shout out to all the “One Time” fans in the UK
EBOX – Thanks for a very entertaining interview
Thurman – I think I care but at the same time I don’t care, I care about my title shot but you don’t always get what you want in this sport and I want a fight at the end of the day and if I have to do that without a title shot, and we just got done talking about Collazo in the gym because what I heard is different to what you heard and I think he got hit a few too many times in the head because I hear he said Keith Thurman is not worth it, he posted it on his twitter account, he must have took a punch or two because he is a guy who has done a lot for the sport but is making a comeback and got a win over someone who hasn’t fought in 2 years winning a title that is classed under my title so how the hell is he going to bypass me on the way to a title shot? He is just another guy ducking “One Time” and I am very prideful of all these little scared welterweights running round the place, I am winning all these fights without fighting we may as well add three KO’s to my record. So when someone says “One Time” isn’t worth it they really mean it’s not worth it for their careers and it’s not worth taking 57
FIGHTERS CORNER
Interview with UFC Heavyweight Brendan Schaub
The jump squat, or squat jump as it may also be referred to, is used within strength and conditioning programmes to develop lower limb power and increase movement velocities. It achieves this via an increased rate of force development (RFD), but with no significant if any, reduction in peak force in comparison with a standard back squat. 58
FIGHTERS CORNER
EBOX - So Brendan I hear your training with former amateur GB star Tony Jeffries, how is that? Schaub – Yeah Tony is my head trainer, training is going good we are currently in the “off season” but I don’t have an off season, Tony has been a life changer for me. EBOX – Why did you pick Tony Jeffries to be your trainer? Schaub – I liked his boxing style, it’s all about footwork and movement, in the UFC especially at heavyweight you cannot take a lot of shots and his style is perfect for movement, timing and distance control, I knew a little bit about Tony Jeffries through Tom “Kong” Watson who I have trained with for years, when I moved from Denver to LA I was looking for a new striking coach and Tom told me he knew a guy who was an Olympian Boxer who has just retired and is opening a gym, I came down here, we hit it off and I convinced him to become my full time coach. EBOX - What goes into your typical workout? Schaub – Well Tony takes care off all of my striking training, the gym strength and conditioning coach works with me on my strength and conditioning and I train at 3 times a day in different fighting styles but I have a wrestling coach, a Jujitsu coach and now a very good boxing coach in
Tony Jeffries. With Tony we obviously warm up with short sprinting to raise the heart rate and get those muscle fibres going, we work on our game-plan for each fight, mostly Tony has me working on my movement because you cannot get hit that much at heavyweight in MMA, we work a lot of our core muscles but most importantly work on my technique.
because Silva’s leg fell off, I think he should have retired after the first fight he is kind of on his way out but they are talking about him coming back before the end of the year, I think he should just give it up, people do not know when to quit, well except George St-Pierre who retired on top, not letting us see him lose that was pretty cool.
EBOX – Has Tony brought in boxers for you to spar?
EBOX – Thanks for talking to us
Schaub – Yeah just recently Tony brought in Audley Harrison to spar me, he told me he has a former Olympic Gold Medallist coming down and when I seen him I was like this guy is a man mountain, I told him “Im just reminding you I am not a boxer so if you kick my ass I will take you down and choke you out” but sparring went good and I learned a lot.
Schaub – no thank you, big up all of the UK UFC fans!
EBOX – Do you have a fight lined up? Schaub – I do not have a fight lined up yet but I am coming off a good win and I am looking to come back to the octagon in about April which will be my first fight with Tony Jeffries in my corner, only problem is right now all the top guys are all signed up to fight so we are just waiting on a call on who it is we are going to be fighting. EBOX – What did you think of Anderson Silva’s rematch with Chris Weidman? Schaub – Well it didn’t go to plan 59
KINESIOLOGY TAPING
Kinesiology Taping
60
KINESIOLOGY TAPING
I am frequently asked by clients what is kinesiology tape and what does it do? There are many benefits and uses of Kinesiology tape. I myself predominately use it for postural correction, oedema reduction and normalising muscle activation however, it also offers: • Pain relief • Improved recovery rates
the elastic properties of the tape lift the skin and myofascial tissue. At the same time it decompresses the muscle. This creates more space subcutaneously which improves fluid movement and increases the speed of waste removal from an area. When applied to a contusion or an area of swelling, kinesiology tape can reduce the swelling and the bruising.
• Mechanical support of weak and compromised tissue • Help to injured athletes to remain active while injured
The stretch properties within kinesiology tape are similar to that of the main connectives tissues and the skin, so it aids in restoring the glide between the skin and deeper tissues. When the tape is applied it helps the body to reduce or alter the loading pattern on muscle, tendons, ligaments etc. This optimises functional joint alignment to improve movement and correct positional faults.
Neurological Effect
It is more difficult to explain how it works, there are now more ideas emerging of how the benefits occur, however, and it is true that the exact mechanisms by which the many benefits of the tape are achieved remain uncertain. Rocktapetm have identified three main effects of applying the tape that begin to explain how it works. These are:
Vascular effect
Mechanical effect
One of my clients presented with a very large contusion on his calf due to a direct blow. I applied the tape similar to the image shown, and when the client returned three days later, most of the swelling and bruising under the tape had gone, which is quicker than I would have anticipated the bruise to have healed otherwise.
Applying the tape improves proprioceptive feedback, if an individual moves out of the correct position they were placed in when the tape was applied then they will feel the stretch and pull on the tape and move their position back to where the tape is more relaxed. This decreases the activity in overused tissue and increases the activity in underused tissue. This in turn improves the conscious awareness of the client’s posture, so can be great for when they are performing exercises in a session or at home to help them maintain correct posture and movement throughout.
When kinesiology tape is applied, 61
KINESIOLOGY TAPING
Cook, a physiotherapist and Medical Director of RockTapetm UK sums up the research well:
I have found good results for correcting posture, particularly those with a kyphotic posture. When kinesiology tape is applied to the upper back and shoulders in such a way that it naturally puts them into correct posture. If the shoulders start to roll forward, they should feel the pull on the tape and move back. I have specifically found some positive results when using upper back posture taping subsequently shoulder positioning tape on a client who had hit a plateau in his bench press performance and was beginning to get some shoulder pain when bench pressing. The tape meant that he kept a much more correct posture on the bench and this assisted in correcting muscle activation throughout the movement. Over a period of a few weeks the pain improved as did his performance of his bench press.
What does the research say? New research is always emerging as kinesiology tape is still new. Paul
“There are conflicting messages coming from the research at present. Some studies show no effect of tape on the parameters they tested. Whilst others show that tape does change various things such as pain, strength, endurance etc. So it’s quite possible to cherry pick to form an argument either way.” In a summary of articles, he found studies that showed kinesiology tape to: • Improve power and strength in uninjured muscles • Reduce pain and improve function in painful conditions like plantar fasciitis and Patello-femoral pain. • Improve pain, range of motion and function in people with shoulder impingement • Raise the anaerobic threshold of muscle during endurance activity • Improve time trial performance in healthy elite cyclists Some of the studies I found for various injuries/taping techniques include: Yange, D.J et al (2011) carried out a small scale study on taekwondo students. They taped over the Rectus Femoris, Biceps Femoris, and Tibialis Anterior and their muscle activities were analysed during maximal
voluntary isometric contraction. The study concluded that the taping of muscles in the lower extremities has the capability to increase muscle activity in the body. A study done by Rocktapetm in USA on five elite cyclists who rode a 24 mile course with and without tape found that that those with the tape performed 2-6% better than those who didn’t. The study concluded that Rocktapetm may be of some assistance to endurance athletes Chen P.L et al (2008) examined the biomechanical effects of kinesiology taping with patellofemoral pain syndrome during stair climbing. During both ascending and descending stair there was significant reduction in pain and improved muscle activation for those who had kinesiology tape applied. RockTapetm have found that the neurological effects of the tape relate to the strength and delay in fatigue. Recently, their findings have shown that this could be due to the stimulation of the skin, which becomes more important once muscles become more fatigued.
What is RockTapetm? You have probably noticed that I have used RockTapetm a lot as it is who I did my kinesiology taping with. RockTapetm is a premium brand of 62
KINESIOLOGY TAPING
kinesiology tape. They looked into the effects of the tape and found it can be used to enhance performance. They found that taping in advance of exercise promotes increased blood flow to the muscles, thereby reducing fatigue. Many athletes across wide range of disciplines now use it; Sprinter Dwain Chambers, Cross fit World Champion Sam Briggs, and rugby player Marcel Garvel to name but a few.
Kinetic Chains and Anatomy Trains which imply that strain in one area can be transmitted throughout the body. Here, the tape is used in much longer strips over functional lines and kinetic chains. This technique has been shown to control and prevent injury but is primarily used as a performance enhancement technique. Therefore, PowerTapingtm is used once the initial pain has settled and the individual has gained normal Range of Motion (ROM). Taping a Kinetic Chain Improves: • Force Couple relationships • Length Tension Relationships • Neuromuscular Efficiency There are several PowerTapingtm chains for specific movements i.e. throwing, squatting, kicking etc and sports such as running, cycling, swimming and boxing.
In closing
Power Tapingtm by Rock Tapetm Power taping was developed by Dr Steven Capobianco and is a taping technique that works on the principal that the body is connected through
While Zinc Oxide tape still has a place in my tool box, kinesiology tape offers much more in the way of treatments, whereas Zinc Oxide is very rigid and limits ROM, kinesiology tape is elastic, allows much more range of movement while still offering sensory stimulation and is more comfortable for the client. I tend to use the Zinc Oxide tape for the very early stages of an injury if there is no swelling, for example, if someone goes over on
their ankle whilst using a treadmill, I would initially use Zinc Oxide tape as it does offer more supports and helps to limit the movements that cause pain. If the initial injury causes swelling, I use Rocktapetm to help bring down the swelling initially. As that person comes back into exercise I would use kinesiology tape as it more comfortable to move in allowing greater ROM whilst supporting and correcting muscle activation. Although the majority of the research does show that kinesiology tape has a beneficial effect for various uses, It does remain true that there is some conflict amongst the research. I like to find my own results, and In my experience with the tape it has never made an injury or movement worse, there has been a couple of clients that I have tried it on and it didn’t work as well as others, but in the majority of cases it has helped. It is important to remember however, that it assists in rehabilitation/training, rather than being a stand alone treatment. When used along side other treatments, exercises, stretches etc I have found it a valuable addition to the skill set I can provide to clients. We are all looking to stand out and provide something different; kinesiology taping could be part of that. Rocktapetm have been very supportive of this article and have provided LSF-PT with some exclusive 63
KINESIOLOGY TAPING
offers. If you are interested in taking this further, use discount code: ROCKTAPELIFESTYLE for a 30% seminar discount valid for bookings made before the 1st of June for any future course with Rocktape. For 20% off Roctktapetm tape use the code: LIFESTYLE.
I am also pleased to say that RockTapetm have offered to provide us with an introductory seminar that will last approximately 2hours. It is likely that this will be held in the North Region and should be an interesting and educational day. There is no date as yet as I first need to get an idea of numbers. If you are interested, please contact me. My details can be found below, places may be limited. For more information on RockTapetm or to book a course see www.rocktape.net Emma Harris, LSF CARLISLE BSc (Hons) Rock Doc Level 1 PowerTapingtm 07870147557 emma.harris@lineone.net
64
THE DANGERS OF CALORIE COUNTING
The Dangers of Calorie Counting
65
THE DANGERS OF CALORIE COUNTING When I first sit down and talk with clients we step into the rather grey area of discussing nutrition and their current diet. What I often get is that people tell me they’re doing really well and are eating what they consider to be healthy leading a low calorie diet. I also often get people who attend weekly sessions (I’m not going to name any companies as that would be unprofessional of me) where they pay to be weighed and ‘educated’ on the topic of nutrition. These individuals have explained to me that they have been taught to count calories in order for weight loss to occur. They go on to tell me how they’re fine to drink diet soda as it has ‘zero’ calories but look at me as if I’m something from out of space when I suggest them to consume nuts in their diet as they’ve been told not to due to the high calorific content of fats. In this article I am going to highlight what I consider to be the issues of calorie counting in this way. So let’s start with the basics. What actually is a calorie? Well as I’m sure all of you will be aware a calorie (kcal) is simply a unit of energy that our body needs to function. Seems simple enough but I find that there is a public perception that calories are some sort of evil villain and that they should be
avoided at all costs. So let’s look at where we can get our calories from. All the calories we consume can be categorised into one of the 3 macronutrient groups; Protein, carbohydrates and fat. Protein and carbohydrates per g is the equivalent to 4kcals whereas 1g of fat will provide you with 9kcals. This is where the first problem arises. As I mentioned earlier I’m often greeted with a look of confusion when I suggest the client to consume nuts as they believe they should be avoiding them. Individuals who are calorie counting avoid foods with high calories as they perceive these to be unhealthy. This means that their current diets will be deficient in fats, something that our bodies need. There is also a public perception that all fats are bad thanks to poor research that has been carried out in the past and then government recommendations. If you look at the data, since dietary guidelines advising low fat diets were introduced the amount of sugar consumed has increased and consequently so has the levels of obesity. This brings me on to my next point. When people hear the word diet they often then purchase products that
have the word diet within them. Diet sodas, low fat spread, the removal of real butter and the introduction of margarine, fat free/diet yoghurts. The list could go on and on. These individuals who are calorie counting believe that they are doing well by opting for these options as they are fewer in calories. I’m sure you will all know the issues surrounding these types of products where companies are removing fat and replacing it with ‘low calorie alternatives’. I’m pretty sure you’ve all heard of aspartame and the health implications related to it? Yeah? Diet sodas that claim to be zero calories and a healthy option simply because you cannot classify what they are putting in as a carbohydrate like sugar. Not forgetting that the food standards agency allow companies to display nutrition value that can be 20% out, meaning that it can be 20% more or less than what their stating. And now I come to my final point within this article, and an area of controversy within the fitness industry. This point is in regards to the flexible dieting approach/ IIFYM (If it fits your macros) theory. I sat down for a makeover with one particular woman. When our conversation reached the topic of 66
THE DANGERS OF CALORIE COUNTING nutrition she told me she uses an app to track her calories. Ok, cool they can come in handy. ‘So where do you get your figures from as to how many calories to consume, and what foods do you eat to reach these calories?’ I asked. Here’s the reply I got. ‘Well I eat around 1500kcals a day, because that’s under how many calories a woman should eat a day isn’t it, then I just eat whatever really but make sure it’s under that 2000kcals that women need’. FACEPALM. I know she wasn’t looking to hit macros as such, but was using a similar theory to that of IIFYM to hit what she believed to be a number of kcals for herself that would put her in a deficit of her maintenance calories. The issue with working this way for me is that it is ignoring the whole insulinaemic response after consuming high/low GI carbohydrates and that the effects this can have both short and long term. I don’t want to go into this topic too much due to the controversy surrounding it and the fact that we all seem to have our own opinion on it but the point I’m trying to make is that all this women was concerned with was hitting that particular number. She had no
thought into the way in which she was to reach those numbers; she was just wrapped up in the whole idea of counting calories. So what should we take from this article and how can we apply it to our work with clients? For me the main thing is education. Explain to your clients that they don’t need to spend ££££ buying all products from diet chocolate bars to ready meals from company X in order to lose weight. They don’t need to opt for low fat products and they do however need fats in their diet. Explain to them about the glycaemic index and the difference in high/ low GI carbohydrates. And that most importantly the calorie isn’t something evil, it is something our bodies need to exist and function. John Murray, LSF Carlisle
67
LEPTIN THE FRIEND AND FOE OF FAT LOSS!
Leptin the Friend and Foe of Fat Loss!
Leptin is not something you hear too often in the fitness industry but it shouldn’t be overlooked and hopefully in this article you can understand why. 68
LEPTIN THE FRIEND AND FOE OF FAT LOSS! Firstly we need to know what is leptin? Leptin is definitively described as a hormone that plays a “pivotal role” in regulating food intake and energy output. Leptin is a form of protein that’s produced in the fat cells, which is secreted in the bloodstream and enters the brain. The latest research suggests it may be the way that fat cells tell the brain that the body’s energy system is all operating correctly and that enough energy is stored in fat cells for a normal metabolic process When people diet incorrectly, particularly those useless ineffective fad diets that come and go year on year (but that’s a rant for another time), they don’t eat enough food and their fat cells lose too much fat too rapidly along with a high proportion of muscle mass, which then effects the amount of leptin produced. This then sends a chain reaction throughout the body, not enough food intake leads to decrease of nutrients, decreased leptin which then sends the message to your brain that you are in a state of starvation.Your body is then in survival mode your metabolic rate slows so although you’re eating a lot less you are using a lot less energy,
whenever you do eat your body will store as much fat as possible because it’s operating on the basis ‘I don’t know when the next chance to store energy is coming’. At this point any muscle gain is nigh on impossible and as all my clients know muscle mass is insurance against fat loss as it requires more energy raising your expenditure. Your training will be largely ineffective as your body will be trying to hold onto its fat stores and due to your decreased metabolic rate you will probably have the strength levels of a new born kitten so you won’t be able to train very hard. Hopefully, this now highlights the futility of eating next to nothing and hitting the gym to ensure you lose weight. This cascading effect and understanding it’s how’s and whys hopefully gives you the knowledge not to make this mistake. Eventually the vagus nerve is stimulated and leptin levels increase making it very hard to carry on eating tiny amounts anyway. On the flip side of the coin, what if you never do these silly diets but you want to lose fat, you’re eating and not feeling full but you keep gaining fat. Maybe, again the answer is in leptin there is a phenomenon in overweight people known as leptin resistance this is when this important hormone has been overridden, the leptin levels are
high but the brain doesn’t receive the signal, similar to insulin resistance when insulin is in the blood stream but doesn’t get into the muscles. So, with no signal telling you to stop and no form of portion control this can lead to obesity. Therefore, an overriding leptin response is likely to have come from over eating for a sustained period, which could stem from an emotional issue or disorder. At this point you would need to get professional help to address the eating habits and emotional issues. Latest research suggests combating insulin resistance as well can help with leptin response. So, to sum up leptin is still being researched heavily there is still a lot to learn. Is leptin a friend or foe? In my opinion treat your body like it’s your friend, eat healthily, exercise and leptin will be your buddy too. Wage war on your body, over eat or under eat and leptin will wage war on you. By David Roebuck LSF Manchester
69
LSF-PT Education
had a fitness calling? want to join the front line and drive the nations health? ...you’ll want training from those on the front line LSF-PT EDUCATION with courses seriously competitively priced and the option of instalments, you should come and talk to us before going any further. info@lsfpteducation.co.uk
0800 612 4654
www.lsfpteducation.co.uk www.lsfpt.co.uk With some waiting lists over 4 months on the NHS - could you afford to be out of the Gym due to injury?
Cover yourself with Financial Fitness
Call us today on
0800 6127 789 or email info@financialfitnessltd.com www.financialfitnessltd.com Financial Fittnes Ltd is an appointed representative of Sesame Ltd which is authorised and regulated by the Financial Conduct Authority Registered in England No: 07460316
LSFPT Directory
LSFPT Directory Looking for a PT or coach? Always choose an LSFPT for your needs, highly skilled, fully insured and always developing! Just click on the buttons below to find our trainers in your area. LUKE BLAYLOCK Carlisle Trainer Grade: Personal Trainer Trainer Qualifications: Level 3 Personal Trainer 07788258299 Facebook -: https://www.facebook.com/ LukeBlaylockPersonalTraining Hi, I’m Luke, I am a level 3 Personal Trainer. The gym and training is my passion, it’s something I love and enjoy. There is no better feeling than working out in the gym and seeing results, I’ve been training myself for 5 years, I always have a goal when I train, key factors are motivation, and determination a really well set out training programme and a good understanding of nutrition. The main areas I specialise in are weight training, bodybuilding and nutrition but I cover all aspects of fitness and Personal Training. When dealing with clients I make sure the sessions are tailored to my client’s goals and I want to make sure my client reaches their goals. My sessions are intense but enjoyable, I ensure my clients leave feeling fully satisfied following every session. If you see me around the gym don’t hesitate to ask any questions, I’m here to help!
71
LSFPT Directory
LINDSAY STEELE Carlisle Trainer Grade: Personal Trainer Trainer Qualifications: NASM certified Personal Trainer 07792899783 FB -: https://www.facebook.com/UricaFitness Twitter- : https://twitter.com/uricafitness My passion is to help people improve their health, fitness, appearance, and achieve the best quality of life. Are you wanting to achieve fat loss, weight loss, muscle definition, tone? Do you want to be more mobile, fitter than you’ve ever been, and reduce those niggles in your body you always seem to have? Whatever your reasons, with my help we can get you there. I work with a broad range of clientele of different age, gender and fitness level. Sessions are tailored to suit your needs, goals and body type. We discuss your aims, objectives, likes, dislikes, postural analysis, diet and medical background in a complimentary initial appointment to then develop you a health and fitness program specific to suit your requirements and goals. Rest assured that regardless of your age, current health status, or level of fitness, I will closely guide, motivate and teach you the correct techniques to safely and efficiently achieve your goals.
72
LSFPT Directory
DEAN MCLAUGHLIN Carlisle Trainer Grade: Personal Trainer Trainer Qualifications: Level 3 Personal Trainer Number: 07506460312 Email: dean_mclaughlin2010@yahoo.com Our goal is to assist you in achieve your personal goal or target. I have a wealth of experience in high intensity training which assists in fat burning, strength conditioning, power and muscle growth, I have the ability to achieve the full potential with of my clients making them feel positive after every training session. I have 100% success rate with all my clients and if clients do not achieve results I offer a money back guarantee. Both together we can achieve your ultimate goal. Today can be the day you wake up and live your dream.
73
LSFPT Directory
LIZ MORTON Tamworth Trainer Grade: Personal Trainer Trainer Qualifications: Diploma in Personal Training, Kettlebell Instructor Training. MOBILE - 07581 370828 FB-: https://www.facebook.com/LizMortonPT I am a qualified personal trainer, scuba diver and skier who enjoys making exercise fun but effective. After losing 20 pounds and gaining a keen interest in fitness and nutrition, I completed a diploma in Personal Training. I am extremely passionate about helping you to achieve your goals whether you are new to exercise, returning to exercise after a break or you are already a regular gym goer, using new and innovative techniques whilst supporting positive lifestyle choices. I work with my clients to ensure they are confident in using the gym and that we achieve their goals together. Contact me to book your complimentary consultation to see exactly how I can help you become the best possible you.
74
LSFPT Directory
Tristan Bennett Lightwater Leisure Centre Trainer Grade: Personal Trainer. Trainer Qualifications: Level 3 Personal Trainer, Sports Nutrition. 07968032368 FB-: https://www.facebook.com/TristanBFitness Twitter -: https://twitter.com/tristan_b_fit My knowledge base is centred in body recomposition – muscle gain and fat loss – through training and sports nutrition. There are basic principles that have to be understood, such as the nutritional demands of a successful fitness programme and the amount of rest that is required, an aspect often overlooked. It is important to recognise that everyone is an individual and will respond differently to training and nutritional approaches. From this perspective I have been able to create individualised training and nutrition plans, and I have yet to find someone who hasn’t benefited from having a programme specifically tailored to themselves. To be able to teach, motivate and inspire people to step outside of their comfort zone, and to set goals and help them achieve them greatly excites me, and is something I am truly passionate about.
75
LSFPT Directory
Lisa-Marie Collingwood Canterbury eastkentdancefitness@gmail.com 07747 607507 Lisa has a wealth of experience in the Fitness Industry having trained clients for weight loss and wellbeing for over 7 years. She has coached, mentored and help rehabilitate a variety of clients with different issues such as arthritis, obesity, clinical injuries, pregnancy and the general population. Lisa has an understanding and passion to assist client’s mental strength and co-ordination using a variety of methods to help instil confidence and the state of ‘readiness’ to train for goal setting. Lisa’s other passion is instructing dance fitness classes such as ETM, Zumba Level 1, Level 2, Zumba Core & Glutes, Zumba for kids, Zumba ‘in the Circuit’ , Functional Training and Spinning. Other qualifications include training for frail and the elderly. Lisa has graduated 3 times; Bournemouth University, Imperial College London and Canterbury Christchurch University.
76
LSFPT Directory
Daniel Luke Wakefield Gym: Wakefield Trainer grade: Personal Trainer Trainer Qualifications: Level 3 Personal Trainer Email: daniellukefitness@gmail.com Phone: 07803 306173 FB-: https://www.facebook.com/pages/Daniel-LukeFitness-Personal-Trainer/532414486776536 Twitter-: https://twitter.com/danielafsar My name is Dan and I am a 24 year old fitness / physique competitor and Optimum Nutrition sponsored athlete, who is based at Lifestyle Fitness Wakefield. After attending the gym for a period of time with no real guidance or structure I decided to pursue a career in Personal Training, and have never looked back. I have a real passion for helping others achieves something they once thought was impossible.
I offer tailored one to one sessions along with specific training and nutritional programs for all my clients, as well as pain management and postural correction. My goal is for each and every client to leave their session with a sense of achievement and satisfaction knowing they gave it their all and pushed new boundaries. I measure each and everybody’s results physically (measurements, percentages and overall appearance) as well as the happiness of a client, the satisfaction and the improvement on health and lifestyle. How do I get these results? By taking the time to educate myself on a daily basis keeping up to date with all the latest training & nutritional methods as well as educating my clients in the process. All of the above allows me to plan specific training sessions & plans to each individual to guarantee the best results for that particular person!
77
LSFPT Directory
DANNY TYMON Wakefield NAME: Daniel James Tymon GYM: WAKEFIELD TRAINER GRADE: PERSONAL TRAINER danny21tymon@hotmail.co.uk Mobile: 07860615800 I am an outgoing person who enjoys motivating, encouraging and to enthuse others. I feel that I have excellent communication skills as I am diplomatic and approachable. With knowledge of nutrition, weightmanagement, supplements, healthy diet, lifestyle issues, exercise, and a keen interest in how the body adapts to fitness. My passion is to help improve the health and fitness of others. I have experience of working with a variety of specialist groups to include older adults, teenagers and people with disabilities or referred by doctors. I have a great deal of energy and perseverance as I teach boot camps on a Monday and Friday morning for Fit4Life Academy coaching and delivering personal one-onone fitness sessions. I also teach fitness classes to include Muay Thai, Spinning, Kettlebells, Circuits, Pump FX and Boxercise to name a few. I have a good sense of humour and a drive to support clients 100% to get to where they want to be!
78
LSFPT Directory
VICTORIA HUDSON Barnsley 07747806790 FB-: https://www.facebook.com/vickyhudson?fref=ts Victoria transformed herself with exercise and nutrition, she can now help you reach your transformation goals. After 8 years in the Royal Navy and being part of the female Military Boxing team she left and pursued her passion for health and fitness. Victoria is an energetic and friendly personal trainer specialising in female weight loss, after going on her own weight loss journey through realistic diet plans, and exercise routines with the aim of changing you and your body for life. Her style of training is diverse and always different getting you to results you want. Not only does she offer great 121 personal training sessions but also small group personal training - believing training with a friend will get results faster! She also has a passion for delivering great group exercise classes with a small group creating a great atmosphere but still offering some of the benefits of personal training whilst keeping it affordable! In her spare time she trains at a Crossfit gym and uses her own group exercise classes to keep her fit and healthy.
79
LSFPT Directory
CRAIG VARDON FB-: https://www.facebook.com/profile. php?id=100001201421475&fref=ts Twitter-: https://twitter.com/VardonPT Hi I’m Craig, PT manager here at LSF Cardiff. I’m here to ensure you as a client receive the right care and training experience you desire, which will essentially end in you reaching those sought after fitness goals. One of Cardiff ’s most respected and sought after personal trainers and also an aspiring UKBFF bodybuilding competitor, I can take that first step with you in your quest to create a fitter, healthier body, to reach your goals in the quickest way possible. Having worked in the field of personal training for five years, with countless successes, giving each client the time and respect they deserve. In addition to effective training you’ll get a tailored nutrition regime accelerating you towards the body you thought you could never have. There are many benefits to having a Personal Trainer to call your own: -Improve Your Overall Fitness -Reach or Maintain a Healthy Weight -Learn to Stick to It -Focus on Your Unique Health Concerns -Find the Right Way to Work Out... For You! -Stop Wasting Time & Learn New Skills -Enhance Your Technique
My long list of clients range from models, Ministry of Defence recruits, local personalities and rehabilitation patients. Specialise in: Extreme makeovers, Strength and conditioning, Basics of boxing, Kettlebells, lifestyle coaching. Client feedback has shown that my personal approach has made me one of the first choice provider for personal training in South Wales, treating each client as an individual. I understand that not every individual is the same and I will provide you with tailor made sessions that get you results with the understanding that different training methods suit different people.
-Benefit from One on One Support -Take Charge of Your Workout Program
80
LSFPT Directory
Paul Mark Atherton Preston Trainer Grade: Personal Trainer Trainer Qualifications: Level 3 Personal Trainer, Sports Nutrition e-mail – paulathertonpt@hotmail.com facebook – www.facebook.com/pmapersonaltraining twitter - @athers02 phone – 07703 455339 LinkedIn - http://www.linkedin.com/profile/ view?id=288923728 Biography I really want to help others achieve their goals and lead a healthy lifestyle by passing on my knowledge and experience to help them make informed life choices. There are many ways to be fit and healthy and not everyone is the same, so the personalised training plans and tailored nutritional advice I can provide are essential. Getting fit and staying fit can be hard work but it can also be fun and certainly reaps its own rewards. We are all full of potential; let me help you realise yours so that you too can enjoy life to the full. As well as training myself for the last 6 years, I lay great store on maintaining a healthy diet and enjoy reaping the benefits playing hockey every week for Blackpool Hockey Club. I am highly motivated and keen to help people of all ages, capability, size and gender to lead enjoyable and healthy lifestyles – let me help you!
Muscle building – If you want to find the best way to establish a toned physique and use weights more effectively – Paul’s your man! Weight management – If you need to manage your weight, Paul can help you with a personalised balanced diet and exercise plan Nutritional consulting – Let me help you understand the effects of different food types and establish a healthy balanced diet.
81
LSFPT Directory
Jordan Owens FB-: https://www.facebook.com/jordan.owens.9216?fref=ts Jordan is an enthusiastic fitness professional who is passionate about the health and fitness industry, he strives for success not only for himself but with his clients also. Jordan feels that there is nothing more rewarding than seeing a physical change in a individual’s physique due to hard work and dedication. Jordan has a strong sporting background playing both basketball and rugby at good levels and continues to excel in competitive bodybuilding, he is a high level UKBFF competitor and also competes internationally within the IFBB in prestigious shows such as the Arnold Classic. Jordan specialises in weight management, strength training, bodybuilding, functional training, sports specific training, boxing, circuit training, nutrition and transformations. Jordan is also on hand for encouragement and to help you stay motivated towards your goals.
82
LSFPT Directory
Tim Silvester FB-: https://www.facebook.com/tim.silvester.37?fref=ts I have over 10 years experience as a gym instructor, gym manager and personal trainer in London and the West of Scotland and a further 7 years working in a high performance environment with Sportscotland as a Strength & Conditioning Coach to Scottish and GB athletes preparing to perform on the world stage. This included working with the Scottish Netball Team, Scotland Women’s Football Team and several Paralympic athletes. Highly motivated and passionate about health and fitness; my key aim is to deliver a totally professional service to my clients, including bespoke individually designed programmes with my clients goals clearly targeted including weight loss, fitness gains, strength, power and muscle development. Key areas of expertise include Postural Correction, Movement Assessment, Sports Performance and the Female Athlete. I have a BSc (Hons) in Sport & Exercise Science and am a UKSCA Accredited Strength & Conditioning Coach. I am also a qualified Metafit Instructor and Grit Series Coach; I am also a keen advocate of HIIT (High Intensity Interval Training) in all its forms!
83
LSFPT Directory
Jack Sullivan Since leaving the Armed Forces in 2011 I was interested in developing my knowledge and understanding of the fitness industry, so I set about gaining the qualifications needed to be a Personal Trainer. Once qualified I was keen to use the skills and drills that I learnt in my military career and pass on the knowledge that I acquired along the way to various individuals. However, I have the desire to have myself viewed as more than just an ex-military Personal Trainer, of which there are many. So I enrolled myself into a completely different set of courses which would enable me to gain the qualifications to assist people with back injuries, especially lower back pain. I am now a fully qualified level 4 Personal Trainer specialising in lower back pain and I am looking to help people that suffer with similar injuries. I am proud to announce that I am the only Personal Trainer in the local area with this unique blend of qualification/experience and I am looking for people who suffer with lower back pain or similar injuries. Outside of work my main love is still linked with fitness as I enjoy football and competing in endurance events across the country. Get in touch to see how I can help you in your rehabilitation process and beyond! 07715643062 jjsullivan9@gmail.com
84