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NSCA’s Performance Training Journal www.nsca-lift.org/perform Feature: Cross-Training 10 How to Cross-Train Your Way to Greater Fitness By Patrick S. Hagerman, Ed.D., CSCS*D, NSCA-CPT*D Dr. Hagerman demystifies cross-training, and explains how you can push yourself to new levels of overall fitness by incorporating cross-training into your program. 13 Flexibility Training for Range of Motion By Allen Hedrick, M.A., CSCS This dynamic flexibility program is designed to increase functional range of motion in everyone from athletes to couch potatoes. 24 Cross-Training for Endurance Athletes: A Super Set Machine Program By Keith Cinea, M.A., CSCS This weight training program can help prevent overuse injuries while maintaining fitness. TalkToUs Share your questions and comments. We want to hear from you. We will choose one question each month for the “Ask the Experts” column. Write to Performance Training Editor, NSCA, 1955 North Union Blvd., Colorado Springs, CO 80909 or send email to [email protected]. Departments 4 Ask the Experts Where do I fit in on the BMI charts? 5 Mind Games Goal-Oriented Training By Suzie Tuffey, Ph.D., NSCA-CPT Enhance your performance—in sport, business, academics, or other life pursuits—through effective goal-setting. 7 Fitness Frontlines 8 Your Body Strength Across Limbs By Edmund R. Burke, Ph.D., CSCS*D By Lee E. Brown, Ed.D., CSCS*D Lee explains how the brain regulates strength to produce side-to-side balance. 21 Peak Performance Sticking with Your Workouts on the Road By Cedric X. Bryant, Ph.D. Don’t let travel interfere with your workout routine—Dr. Bryant shares tips for working out on the road. AskTheExperts Question “I am a 28 year old woman, I belong to a gym and work out between 5 to 7 days a week. I do between 20 and 40 minutes of cardio all of those days plus an extensive weight lifting program 4 days a week. My body fat is at 20%, I weigh 168lbs, am 5' 5", and my BMI is at 28. NSCA’s Performance Training Journal is a publication of the National Strength and Conditioning Association (NSCA). Articles can be accessed online at http://www.nsca-lift.org/perform. All material in this publication is copyrighted by NSCA. Permission is granted for free redistribution of each issue in its entirety. Permission to reprint or redistribute altered or excerpted material will be granted on a case by case basis; all requests must be made in writing to the editorial office. Issues and articles may not be redistributed as part of another publication. Editorial Office 1955 North Union Boulevard Colorado Springs, CO 80909 719-632-6722 Staff Editor Rebecca Milot-Bradford, M.B.S. [email protected] Editorial Review Michael Barnes, M.Ed., CSCS [email protected] Keith Cinea, M.A., CSCS [email protected] Brian Newman, M.S., CSCS [email protected] Advertising Sales Robyn Curtis [email protected] Sponsorship Information Susan Weeks [email protected] Mission As the worldwide authority on strength and conditioning, we support and disseminate research-based knowledge and its practical application to improve athletic performance and fitness. NSCA’s Performance Training Journal “Looking at the weight to height charts, my ideal weight range should be between 130 and 145lbs. My question is, is there any way to measure lean muscle and take that into account when deciding what would be a healthy weight for me? No one at my gym has a direct answer for me. They just say I should be happy with the fact that I can now wear a size 8 (I used to be a tight 16) and that I am physically fit. If I am so fit why am I at 20% body fat and at a 28 for my BMI which is considered at moderate risk for all heart disease? How can I be at a realistic yet healthy body weight for me and still read okay on all the charts?” Answer Congratulations on your progress! To drop down to half your previous clothes size is quite an accomplishment! Since muscle weighs more than fat, consider the body fat assessment and how your clothes fit, rather than what the scale tells you. All of these assessment numbers are just ways of tracking your progress, anyway. One weakness in using the BMI for assessment is it doesn’t take into account the amount of muscle mass weight, which means it has no use for people who are very fit and muscular. Finally, 20% body fat for a female is excellent! Women need more body fat than men for hormonal functions, among other physiological purposes. Since every single person is different, it’s impossible to say what the ideal weight is for you; as others have told you, it’s how you feel, rather than an “ideal” number on a scale. Two other things to keep in mind: First, make sure to take 1 to 2 days off per week, and don’t work the same muscle group two days in a row, at the least. Second, make sure that your diet helps complement your exercise. Eating adequate low-fat calories and whole grain starches will actually help your body burn maximum body fat during exercise and help you build muscle. Marjorie Geiser, RD, NSCA-CPT has been involved in fitness training and nutrition counseling since 1982, and is a registered dietitian and certified personal trainer through ACE and NSCA. She is the owner of MEG Fitness, which provides inhome nutrition and fitness counseling. Primary clients involve those with post-rehab needs, and those who need medical nutritional therapy or sports nutrition counseling. 4 Volume 1 Number 2 | www.nsca-lift.org/perform MindGames Goal-Oriented Training Suzie Tuffey, Ph.D., NSCA-CPT L Create a Goal Map ike most individ- Suppose you live in Raleigh, NC, and I told you that your goal was to get to Boise, ID, by driving your car. What do you need to get there? Put another way, how are you going to achieve your goal of getting to Boise? Well ... first and foremost, you need a map. With this map, you can figure out the roads to take, markers along the way, distances—in short you can plan your path to Boise. uals, yo u ’ ve probably heard of goal setting. Right? Goal setting is promoted as a tool that can be used to enhance performance — performance in sport, business, academics, and other life pursuits. In fact, research provides overwhelming support for the effectiveness of goals. The setting of goals relates to improved performance. BUT (and this is really critical) just any goal and any goal setting process will not do. There are specific guidelines that should be followed to ensure that your goals are going to positively impact your performance. These include creating a goal map, focusing on the process, and inking it. Let’s look at how you can start using goals to enhance your athletic endeavors. NSCA’s Performance Training Journal Let’s now apply this same idea to sport as a means of illustrating effective goal setting. Most athletes, competitive and recreational alike, have goals indicating where they want to be—20 lbs lighter, able to bench 240lbs, run a 10k under 40 minutes. Such a goal is a long-term goal. But equally, if not more, important is knowing how you are going to get there. These short-term goals serve as your road map to achieving your long-term goals. Short-term goals tell you what you need to do or skills you need to develop along the way to achieving your longterm goal. These short-term goals can then be broken down to the daily goals we discussed in the last issue—goals that tell you what you need to work on today to improve yourself as an athlete. 5 Volume 1 Number 2 | www.nsca-lift.org/perform Focus on the Process Outcome goals relate to the “end result” you desire to achieve, such as a goal time, place or weight. When setting goals, most athletes set only outcome goals. But, it is valuable to also set process goals—goals that relate to the process of your performance. For example, with the outcome goal of running a 10k under 40 minutes, a process goal could be to negative split the race. Process goals are important because they help you stay focused, as you should, on the process of performance. Additionally, they are more under your control than outcome goals (i.e., focusing on correct technique as opposed to how much weight you are lifting; attending to a fluid backswing in golf as opposed to hitting par). Additionally, by setting appropriate process goals you put yourself on the path to achieving your outcome goals as well. “ If you don’t know where you are going or how to get there, you are bound to get lost. Ink it “Don’t just think it, ink it.” In other words, write it down, as written goals seem to be more effective in enhancing performance. This also lends itself to evaluation, which is a critical aspect of effective goal setting. A useful strategy is to keep a training log. Write your long-term goal at the top of each page to keep you focused on where you want to be. Then, write down and address in training the immediate short-term goals that tell you the steps you need to take to get to your destination. Evaluate your progress towards the goal. Once achieved, move on to the next step that is critical in the achievement of your longterm goal. Without such a process, it is easy to get sidetracked, to get stuck along the way, or to lose sight of where you are going. About the Author ” Suzie Tuffey received her Master’s and Ph.D. in Sport Psychology/ Exercise Science from the University of North Carolina-Greensboro. She has worked for USA Swimming as the Sport Psychology and Sport Science Director, and now is Associate Director of Coaching with the USOC where she works with various sport national governing bodies (NGBs) to develop and enhance coaching education and training. Additionally, Suzie is an NSCA-certified personal trainer. “If you don’t know where you are going or how you are going to get there, you are bound to get lost.” NSCA’s Performance Training Journal 6 Volume 1 Number 2 | www.nsca-lift.org/perform FitnessFrontlines Edmund R. Burke, Ph.D. Mode of exercise affects calorie burning . . . Niall M. Moyna, Ph.D., of Dublin City University, Dublin, Ireland, examined the difference between energy expenditure on six exercise machines. The results of the study show significant differences among exercise machines and between men and women, which may have implications in terms of modes of exercise and in promoting health by staying with an exercise program. Dr. Moyna recruited nine physically active men and ten physically active women, all in their early to mid-twenties and classified as light to moderate recreational exercisers. Caloric expenditure was determined during exercise on a rowing ergometer, rider, cross-country ski simulator, stair-stepper, treadmill and cycle ergometer. Caloric expenditure during exercise at the same perceived effort differed significantly between men and women and among machines. Caloric expenditure at several exercise intensities was highest on the treadmill and ski simulator in men, and on the treadmill, ski simulator and rowing ergometer in women. Because lack of time is the most commonly cited reason for not exercising, the researchers calculated how long it would take men and women to burn 200 calories while exercising on the six different machines at each intensity. The estimated time for men required to burn 200 calories at an intensity of effort that was perceived to be fairly light was 15 minutes on the treadmill and 31 on the cycle ergometer, whereas women would have to exercise 21 minutes and 44 minutes respectively. This indicates that based on weight, women have to exercise longer for similar caloric expenditure. Medicine and Science in Sport and Exercise. 53:1404-1410, 2001. HMB increases strength and reduces cholesterol . . . HMB (B-Hydroxy-B-Methylbutyrate) is a supplement that has been used by many to potentially increase strength; however, there may be additional health benefits from this supplement. Researchers C. Coelho and T. Carvalho, from Gama Filho University, San Paulo, Brazil, reported in Medicine and Science in Sports and Exercise the effects of HMB supplementation on changes in cholesterol, strength and body composition in subjects with high cholesterol. The thought was that if HMB enhanced training adaptations, it might promote greater effects on cholesterol. In the study, 12 males between the ages of 50 and 72 with high cholesterol ingest- NSCA’s Performance Training Journal ed either a placebo or HMB (three grams/day) for four weeks during a standardized training program three aerobic sessions and two resistance training sessions per week. Results revealed that subjects ingesting HMB experienced a significant decrease in low density (LDL) lipoproteins, known as the "bad cholesterol" (172 to 123 mg), a significant increase in lean body mass (about 5 pounds or six percent), and significant increases in leg press, lat pulls and biceps curls strength. These findings suggest that HMB may be particularly beneficial in middle-aged individuals with high cholesterol who start a training program. Medicine and Science in Sports and Exercise. 33:S40, 2001. Do you have social physique anxiety? Do you find yourself feeling self conscious about your physique when in public? You may not be alone many bodybuilders and strength athletes feel the same. Researchers from Staffordshire University in the United Kingdom asked 35 experienced bodybuilders and 31 inexperienced bodybuilders and 23 weightlifters to complete a bodybuilder’s dependence scale, a social physique anxiety scale and an adapted version of a social support survey-clinical form. The scientists discovered that experienced bodybuilders had significantly higher scores on tests linking their social identity and dependence on bodybuilding than their inexperienced counterparts. While experienced bodybuilders show more exercise dependence, they feel less anxiety about their physical appearance than the other two groups of athletes. The authors concluded that experienced bodybuilders exhibit more exercise dependence, show greater social support behavior, and experience less social physique anxiety than inexperienced bodybuilders and weightlifters. British Journal of Sports Medicine. 34:431-435, 2000. About the Author Edmund R. Burke, Ph.D., CSCS, is Professor and Director of the Exercise Science Program at the University of Colorado at Colorado Springs. He served as Coordinator of Sports Sciences for the U. S. Cycling Team leading up to the Olympic Games in 1996 and was a staff member for the 1980 and 1984 Olympic Cycling Teams. Dr. Burke is a Fellow of the American College of Sports Medicine and a Certified Strength and Conditioning Specialist (CSCS) with the NSCA. He has authored or co-authored fifteen books on training, fitness and nutrition. 7 Volume 1 Number 2 | www.nsca-lift.org/perform YourBody Lee E. Brown, Ed.D., CSCS*D, Strength Across Limbs T here are two interesting phenomena that occur when engaging in resistance training with both limbs of a pair, such as the arms or legs. They occur because of the synchronization between the body and the brain, which work together to produce strength as it is traditionally measured. Muscular strength is really more accurately termed “neuromuscular” due to this coordination between body and brain. The brain sends electrical signals to the muscles, which in turn causes them to contract and produce force. This neuromuscular system is thereby limited at each end by either the brain’s ability to send signals or the body’s available muscle mass1. The relationship between size and strength is fairly straightforward with more muscle mass resulting in more force production. However, the brain’s influence on strength is not as well understood but may involve a side-to-side ratio or balance component. Cross Education Upon initiating a resistance training program, the brain increases signal output and force is increased in the absence of increasing muscle mass (see the January 2002 Your Body column). This implies that the brain “learns” from training and is able to activate muscle mass with greater efficiency. An interesting phenomenon that accompanies this “learning” is that the brain applies it to both limbs evenly, even if only one limb is trained. Housh and colleagues3 had 16 subjects perform dynamic resistance training for eight weeks with the non-dominant limb then measured the strength of both NSCA’s Performance Training Journal limbs at the conclusion of training. They found, not surprisingly, that strength in the trained limb increased approximately 42%. However, what was remarkable was that strength in the untrained limb also increased by 15%. In this manner, the brain was able to transfer the “learned” behavior of muscle activation to the untrained limb, which ultimately demonstrated greater strength in the absence of any resistance training. This type of training may have implications for people who are incapable of training one limb due to an injury but can still train the non-injured side and thereby maintain muscle balance. Bilateral Deficit Another interesting phenomenon that occurs within the neuromuscular system is associated with performing exercises with both limbs simultaneously, and is referred to as the “bilateral deficit.” Simply stated, it demonstrates that the sum of the right and left limb force outputs, when worked individually, is greater than that of the bilateral limbs when worked together. This bilateral reduction in force is primarily due to reduced strength in the dominant limb and may be a protective mechanism associated with the brain’s need to maintain a symmetrical system4. However, this symmetry can be trained out as Weir and colleagues5 demonstrated when they had 16 subjects perform eight weeks of single leg training. Prior to the start of the program, subjects demonstrated a bilateral deficit, but after training it disappeared. This is generally seen in athletes who regularly perform balanced bilateral movements (e.g. soccer players and weight-lifters). In another experiment2 the bilateral deficit was measured from slow to fast speeds. As the speed of the activity increased, the bilateral deficit decreased and actually turned into a facilitation at very high speeds—thereby demonstrating that the brain activates muscle differentially as velocity is manipulated. Conclusion The link between muscle mass and brain activity results in the neuromuscular aspect of strength. The brain may, at times, suppress or enhance signal output in an attempt to 8 Volume 1 Number 2 | www.nsca-lift.org/perform maintain symmetry of force production across the right and left sides of the body. Brain signals are at the core of all resistance training exercises and the brain activates muscle mass in a specific manner in direct proportion to the training stimulus. Therefore, it is important to remember that training should be specific to the activity but that the brain and body function as a coordinated tool and they may alter their combined force production as is required to protect the body from imbalance. References 1. Baechle TR, Earle RW. (Eds). Essentials of strength training and conditioning. Champaign, IL: Human Kinetics. 2000. 2. Brown LE, Whitehurst M, Gilbert R, Findley BW, Buchalter D. Effect of Velocity on the Bilateral Deficit During Dynamic Knee Extension and Flexion Exercise in Females. Isokinetics and Exercise Science, 4(4):153-156. 1994. 3. Housh TJ, Housh DJ, Weir JP, Weir LL. Effects of unilateral concentric-only dynamic constant external resistance training. Int. J. Sports Med., 17(5):338-43. 1996. 4. Howard, JD, Enoka, RM. Maximum Bilateral Contractions Are Modified By Neurally Mediated Interlimb Effects. J. Appl. Physiol.., 70(1): 306-316. 1991. 5. Weir JP, Housh DJ, Housh TJ, Weir LL. The effect of unilateral concentric weight training and detraining on joint angle specificity, cross-training, and the bilateral deficit. J. Orthop. Sports Phys. Ther., 25(4):264-70. 1997. About the Author Lee E. Brown, Ed.D., EPC, CSCS,*D, is Assistant Professor and Director of the Human Performance Laboratory at Arkansas State University. He received his Doctorate at Florida Atlantic University, where he was Health Sciences Lab Coordinator. Dr. Brown is a Fellow of the American College of Sports Medicine, a USAW Certified Club Coach and a Certified Strength and Conditioning Specialist with Distinction (CSCS,*D) with the NSCA. He will be exploring topics of human physiology each month in this column. NSCA’s Performance Training Journal 9 Volume 1 Number 2 | www.nsca-lift.org/perform How to Cross Train Your Way to Greater Fitness Patrick S. Hagerman, Ed.D., CSCS*D, NSCA-CPT*D W hile shopping for a new pair of shoes the other day, I noticed that there were tennis shoes, basketball shoes, running shoes, walking shoes, and cross-training shoes. I asked the salesman what activities cross-training shoes were appropriate for. He didn’t know. I thought back to last summer’s Olympics. Was there a cross-training event? Is there a cross-training national championship? What exactly is crosstraining? The term “cross-training” started appearing in magazines and shoe stores several years ago, but was never defined. Simply put, cross-training is using more than one form of exercise or training to meet your goals. Cross-training can be done with resistance exercises, aerobic exercises, or a combination of both. Why Cross-train? The idea behind cross-training is based on the principle of specificity. Specificity means that the way you train determines the results you get. For instance, if you perform bicep curl exercises, your biceps will get stronger, but your calves won't benefit at all. The result of the training is directly related to the type of exercise you perform. If you spend all your aerobic training time on the treadmill, you will become a better runner; but you will not become a better swimmer. Cross-training fixes this problem, allowing you to develop strength, skills, and endurance over a wide spectrum of exercises and movements. The greatest benefit of cross-training is that the body will be better able to handle a variety of stresses. Your muscles may be great at pushing weights through a set pattern of movement on an exercise machine; but are they ready to transfer that strength into playing softball on the weekends, or running the 10K at the corporate Olympics? Since life is full of different physical stresses, our bodies should be trained to handle whatever comes our way. Unfortunately, we often get Table 1: Four Different Resistance Training Programs Day 1 Day 2 Day 3 Day 4 Dumbell Bicep Curls Barbell Bicep Curls Machine bicep curls Preacher curls Overhead Tricep Press Cable Tricep Press Tricep kickbacks Dips Dumbell Bench Press Barbell Bench Press Dumbell Incline press Push-ups Dumbell Rows Seated Cable Row Lat Pulldown Chin-ups Squats w/dumbbells Leg Extension Lunges Leg-press machine Abdominal crunches Leg Curls Sit-ups Reverse crunches Oblique crunches NSCA’s Performance Training Journal 10 Volume 1 Number 2 | www.nsca-lift.org/perform stuck in a particular exercise routine that only prepares our body for specific movements. This becomes particularly apparent when you think about how often in life we are attached to a machine and asked to do some physical task. The answer is rarely if ever. Most of life’s tasks come when we least expect it, before we can warm-up, get in the proper position, and be ready to handle them. By cross-training, you prepare your body for many different uses. The second big benefit of cross-training is that it allows you to utilize all of There is an even better way to incorporate cross-training into a resistance training workout. Perform different exercises and combinations of exercises each time you train. Too often, we get caught in a routine that we feel works best for us. You end up doing the same exercises, in the same order, every time you workout. By mixing up your exercises each workout, your muscles receive a different stimulus to promote muscle growth. Table 2: Four Different Aerobic Training Programs Day 1: Day 2: Day 3: Day 4: 10 minutes each 5 minutes each 10 minutes each 20 minutes each Treadmill Rowing Track jogging Swimming Stair machine Stair machine Elliptical Roller skating Stationary bike Arm ergometer Rowing Treadmill Stationary bike Elliptical the muscle fibers in your body, not just particular ones. The body contains different types of muscle fibers within each muscle. Some of those fibers are designed to produce a lot of force in a short amount of time (fast-twitch fibers), and others are built for providing a small amount of force over a longer period of time (slow-twitch fibers). Basically, you use your fast-twitch fibers during resistance training and exercises that last less than 20 seconds. Slow-twitch fibers are most important during endurance activities such as running, biking, or swimming. When you use all of the muscle fibers (fast and slow twitch), your body becomes a more efficient machine. Cross-training will push you to new levels of overall fitness. Resistance Cross-training A properly designed resistance training program is actually a form of cross-training. If you perform different exercises for different muscle groups, you are cross-training. When you look at which muscles are involved in a group of exercises, you often find that you are training muscles that you were not trying to train. For instance, during the execution of a lat-pulldown exercise designed to work the back muscles, you are also working the biceps as your elbows are bending. This exercise is an additional stimulus for the biceps in addition to the curls you do, so this qualifies as cross-training. NSCA’s Performance Training Journal Change the angle of pull, the machine used, or the number of reps or sets completed each time you workout. The added effect of “shocking” the body by not letting it get stuck in a routine will create more adaptation, which means greater gains. Table 1 provides four different workouts that cover all the major muscle groups. Rotate through these workouts, allowing a day of rest between each one, and you will be cross-training. You can also get away from weights altogether. Cross-train by adding calisthenics, medicine ball exercises, stability ball exercises, and isometrics. Aerobic Crosstraining Cross-training is most often considered in terms of aerobic conditioning or cardiovascular exercises. Once again, we often find the aerobic exercise we like best and stick with it. Cross-training is important because there has been a lot of research into which aerobic exercise is the best, and the answer is still not clear. The exercise you like best may not be the best one for you. Again, because your body is made up of many different muscles that do many different things, performing one exercise does not thoroughly work your entire muscular system. The goals of most aerobic training programs are to burn 11 Volume 1 Number 2 | www.nsca-lift.org/perform calories (weight control), improve the heart and lungs, and possibly to train for a competitive event. There are not any rules set in stone for aerobic training, just as there aren’t any for resistance training. Just because you have been told to do 30 minutes of cardio training four days a week does not mean that the entire time each session, or that every session, has to be on the same machine. Again, the more you mix things up, the more your body will respond to the training. For instance, if you do 30 minutes of cardio four days a week, do a different exercise each time. There are a huge variety of cardio machines that can be used, aerobic classes you can take, and outdoor exercises so experiment with each of them. The main difference between each exercise will be which muscles are used and how. Riding a stationary bike is obviously different than running on a treadmill, which is different from climbing on a stair machine. Jogging outside is different from using a treadmill, and riding a bike outside is different from riding a stationary bike. I particularly encourage you to use those exercises that you find difficult. When you find one exercise easy and another hard, it is a sign that your body is not used to this new form of exercise, and has the capacity to improve. cises is what cross-training is all about. You will find that you have a huge capacity to train in ways you never thought of, if you get out of the same old routine and start mixing things up every chance you get. About the Author Patrick Hagerman, Ed.D., CSCS*D, NSCA-CPT*D, USAW Club Coach, teaches in the department of Athletic Training and Exercise Science at the University of Tulsa, and owns Quest Personal Training Inc. in Oklahoma City, OK. He trains clients from all walks of life, from the high-school athlete to the stroke survivor. Dr. Hagerman edits the One-on-One Column for the Strength and Conditioning Journal, and is a contributor to Personal Fitness Professional, Pure Power, and Men’s Health magazines. He can be reached via e-mail at [email protected] You may also mix up a single exercise session between machines. One of my favorite workouts is doing 5 - 7 minutes of aerobic exercise on each of the different machines in my gym. There are nine different types of cardio machines, so five minutes on each one and I have done a 45-minute cardio workout and haven't become bored from doing the same old thing. Finally, never forget outdoor and swimming exercises. Outdoor exercises are different from the similar exercise machines because you have to content with the environment (temperature, wind, obstacles, etc). Going for a walk or jog outside is just as beneficial as the treadmill. Riding a road bike or going mountain biking is just a good as the stationary bike. Swimming is a great exercise that far too few of us take the time to learn well. Swimming is a great form of cardio exercise and can be a good way to mix things up, especially on hot days when the water feels great. Roller skating and inline skating are very similar to elliptical machines and are another great cardio exercise. You can mix up a program of outdoor exercises on days when it is too nice to be stuck on a treadmill indoors. Table 2 shows four different aerobic exercise routines you can try. The main thing you want to achieve on each cardio exercise is getting your heart rate into your training zone. The exercises that are harder for you will push your heart-rate up faster and higher, so you will need to start those exercises at a lower level until your body adapts to them. You don’t have to be great at everything the first time you try it. Learning how to use your body to perform different exer- NSCA’s Performance Training Journal 12 Volume 1 Number 2 | www.nsca-lift.org/perform Flexibility Training for Range of Motion Allen Hedrick, M.A., CSCS F lexibility training may be the least understood component of fitness. Much controversy has occurred because of the idea that athletes must become contortionists in order to prevent injuries and move efficiently. This is a gross misrepresentation of the role that flexibility plays—to be most relevant to coaches and athletes, flexibility can be thought of as the ability of a joint to move through an optimum range of motion (ROM). Benefits of Flexibility Training Optimum flexibility helps eliminate movement that is awkward and/or inefficient and also provides increased resistance to muscle injury1, 2, 5, 6, 7, 9. The general rule regarding the relationship between flexibility and injury is that a normal ROM in each muscle group will protect against injury. If you are involved in a sport or activity that requires extra ROM, then you will need a higher level of flexibility to guard against injury. Factors Affecting Flexibility Flexibility is influenced by a number of factors. Training cannot alter some of these factors, such as joint structure, age, and sex. The factors that can be influenced by training include core temperature, activity level, participation in a well-designed strength and conditioning program, and participation in a flexibility-training program. Temperature Flexibility increases with heat and decreases with cold. Range of motion will also be positively affected with an increase in external temperature. This is why it is so important to warm up prior to stretching. NSCA’s Performance Training Journal Activity Level Studies show that physically active individuals tend to be more flexible than inactive individuals. This is because connective tissues become less pliable when exposed only to limited range of motions, which would be seen in people with sedentary lifestyle. Weight Training Although a well-designed resistance-training program can increase flexibility, heavy resistance training performed through a limited range of motion may decrease flexibility. To prevent loss of ROM, an athlete should perform exercises that develop both agonist and antagonist muscles and exercise through the full available ROM of the involved joints. Connective Tissue Target Area When Stretching When stretching, the most important target of ROM exercise is connective tissue (muscles, ligaments, and tendons). Although muscle is not considered a connective tissue structure, evidence indicates that when a relaxed muscle is stretched, perhaps all of the resistance to stretch is derived from the extensive connective tissue framework and sheathing within and around the muscle. ROM is primarily limited 13 Volume 1 Number 2 | www.nsca-lift.org/perform by one or more connective issue structures, including ligamentous joint capsules, tendons, and muscles. Flexibility is Joint Specific point of motion just short of pain, then ease back slightly. Hold for 10 seconds as you breathe normally, then exhale as you slowly stretch farther, again just short of pain. Hold again for 10 to 20 seconds. Repeat three times and focus on staying relaxed. Flexibility is normally highly specific to the joint being evaluated. It is possible to have a high level of flexibility in one joint and have limited ROM in another. This means that flexibility does not exist as a general characteristic but instead is specific to a particular joint and joint action. 3. No pain. If it hurts, or if you feel a burning, you are stretching too far. Types of Flexibility Training 6. Do not lock your joints. A variety of stretching methods are used to maintain or increase flexibility. The three most common methods for increasing flexibility are ballistic, static, and proprioceptive neuromuscular facilitation (PNF) techniques. Dynamic flexibility techniques, while less common, are particularly applicable for functional increases in range of motion. Regardless of which flexibility-training method you choose, the most important factor is to perform the exercises correctly. Ballistic Ballistic (bouncing) stretching is a rapid, jerky movement in which the body part is put into motion and momentum carries it through the range of motion until the muscles are stretched to the limits. Because of this, ballistic stretching is not recommended. Static Static stretching is perhaps the most common method to increase flexibility. Static stretching is performed at a slow constant speed, with the end position held for 30 seconds. A static stretch includes the relaxation and simultaneous lengthening of the stretched muscle. Because it is performed slowly, static stretching does not activate the stretch reflex of the stretched muscle; therefore, the likelihood of injury is less than the risk during ballistic stretching, which does activate this reflex. Increasing the duration that the stretch is held is not always better. Increasing the stretching time to 60 seconds does not improve flexibility any more than holding a stretch for 30 seconds8. 4. Stretch your tight side first. 5. Stretch only to your own limits. 7. Do not bounce. 8. Try to stretch large muscle groups first and repeat the same routine every day. 9. Stretch daily and be consistent with the time of day you do your stretches. Remember, you are least flexible in the morning. 10. The ideal time to stretch is after aerobic activity. Proprioceptive Neuromuscular Facilitation Proprioceptive neuromuscular facilitation (PNF) stretching was originally developed as part of a neuromuscular rehabilitation program designed to relax muscles with increased tone or activity. It has since expanded to the conditioning of athletes as a method of increasing muscular flexibility. Typically PNF techniques are performed with a partner and involve both passive movement and active (concentric and isometric) muscle actions. Although there are various PNF methods, the most common technique involves slowly placing the muscle/joint in a static stretch while keeping the muscle relaxed. After about 20 seconds in this static stretch position the muscle is contracted for 10 seconds with a strong isometric contraction against an external force acting in the direction of the stretch. This force should be sufficient enough to prevent any movement in the joint. The muscle/joint is taken out of the stretched position briefly and a second stretch is performed, potentially resulting in a greater stretch. Achieving the static stretch should be done slowly and only to a point where minor discomfort is felt. The feeling of tension should diminish as the stretch is held, and if it does not, the stretched position should be reduced slightly. This method will likely avoid activation of the stretch reflex. While some studies suggest that PNF produces better results than other types of stretching, the technique can be impractical to use. Part of the difficulty of using the PNF method is that a partner is often needed. This partner has to be very careful to not over stretch the muscle. This stretching method can be dangerous unless each person is familiar with the appropriate techniques3. Done correctly, there is little or no danger of soreness from static stretching. The procedure for static stretching is as follows10: Dynamic 1. Warm up for 3 to 5 minutes, until you have begun to sweat. 2. Emphasize slow, smooth movements and coordinate deep breathing. Inhale deeply, then exhale as you stretch to the NSCA’s Performance Training Journal Dynamic flexibility has been used for some time, but it is not common knowledge to many coaches. Dynamic stretching is similar to ballistic stretching in that it utilizes speed of movement, but dynamic stretching avoids bouncing and includes movements specific to a sport or movement pattern. 14 Volume 1 Number 2 | www.nsca-lift.org/perform There is some controversy surrounding dynamic flexibility. However, if you accept the “specificity of training” principle, and apply that to flexibility in the same way as you would to strength, it may eliminate some of that controversy. For instance, no one would consider using only isometric contractions to develop strength in athletes. Instead, coaches try to devise strength exercises that are as specific as possible, both in terms of speed and mechanics, to the sports-specific condition. Flexibility is often measured statically by tests such as the sit-and-reach test. However, experience as well as research has shown that there is no relationship between static flexibility and dynamic performance. Although dynamic flexibility training is not as commonly used as the three methods previously discussed, there are some unique aspects of this method that may warrant its use. Because of the principle of specificity, dynamic flexibility may be more applicable to daily life because it more closely duplicates normal movement patterns. Dynamic stretching consists of functional based exercises. As training progresses, dynamic stretching exercises can be made more effective by progressing from a standing position to a walk and then into a skip or run. Replacing static stretching exercises with dynamic ones is not difficult. Many times, the actual stretching exercise is the same, but it is preceded and followed by some form of movement. Based on the previous information, dynamic flexibility training is the recommended stretching mode if your goal is functional increases in range of motion. Dynamic flexibility training is primarily associated with training athletes. However, increasing flexibility is of value only during movement, and it does not matter if that movement is occurring during an athletic competition or while performing the multitude of movements that occur during daily life. You should begin to implement a dynamic flexibility with low volume, low intensity training. Because dynamic flexibility exercises require balance and coordination, some muscle soreness may occur initially. Dynamic Flexibility Training Exercises Because dynamic flexibility exercises are based on movements that occur in sport or daily life this is not an all-inclusive list of dynamic stretches that can be used. The number and types of stretches used is limited only by your creativity. There is little published information providing guidelines specific to dynamic flexibility training. However, it would seem that many of the guidelines provided for static flexibility training programs would be applicable to dynamic flexibility training programs as well. First, a warm-up period should precede any flexibility training. Frequency of trainNSCA’s Performance Training Journal Flexibility Guidelines Recommendations to be used when implementing a dynamic flexibility-training program4: ! Use moderation and common sense. Flexibility is only one component of fitness—do not overemphasize it ! Do not force a stretch. If it hurts, don’t do it ! Flexibility and strength training should be com- bined ! Be joint specific in the development of flexibility ! Do not use bouncing ballistic stretches ! Orient the body in the most functional position rel- ative to the joint or muscle to be stretched and relative to the athlete’s activity ! Use gravity, body weight and ground reaction forces as well as changes in planes and proprioceptive demand to enhance flexibility ! Develop a flexibility routine specific to the demands of the sport and the qualities of the individual athlete. ! Unlike other physical qualities, flexibility can be improved from day to day and once range of motion is increased or developed to the desired level it is easy to maintain that range of motion. Less work is needed to maintain flexibility than is needed to develop it. ! Warm up prior to stretching ing should be two to five times per week, depending on both the type(s) of activities for which you are preparing and the amount of flexibility you have already developed. All of the exercises described here should be performed while walking over a distance of 20 - 30 yards. Arm Circles While slowly walking over the prescribed distance, alternate performing arm circles with the right and left arms. These arm circles should be performed with the arm straight, progressing from a position of having your arm directly at your side to a position where your arm is directly over your head. These circles should be performed in both a forward and backward direction through a full comfortable range of motion (Fig. 1a and 1b). 15 Volume 1 Number 2 | www.nsca-lift.org/perform Lunge walk Clasp your hands behind your head. Step forward and then drop into a lunge position. Do not allow the knee of the forward leg to drift forward of the toes, the back knee should be just off the floor. The head is up and the back is arched, the torso should be leaning back slightly. Pause for a count in the bottom position and then repeat with the opposite leg, progressing forward with each step (Fig. 3). Figure 1a and 1b: Arm Circles Arm Swings While slowly walking over the prescribed distance, keep the arm straight and lift to shoulder height, alternate performing arm swings with the right and left arms. The hand should be pointing directly lateral to the shoulder. Keeping the arm straight and at shoulder height, first swing the arm across the chest and then as far back as possible through a full comfortable range of motion (Fig. 2a and 2b). Figure 3: Lunge Walk Lunge walk/palms to floor With the hands at the side step forward and then drop into a lunge position. Do not allow the knee of the forward leg to drift forward of the toes, the back knee should be just off the floor. At the bottom position place each palm on the floor with the fingers pointing forward. Pause for a count in the bottom position and then repeat with the opposite leg, progressing forward with each step (Fig. 4). Figure 4: Lunge Walk/Palms to Floor Figure 2a and 2b: Arm Swings NSCA’s Performance Training Journal 16 Volume 1 Number 2 | www.nsca-lift.org/perform Twisting lunge walk Clasp your hands behind your head. Step forward and drop into a lunge position. As you drop into the lunge position twist the upper body so that the left elbow touches the outside of the right (forward) leg. Pause in that position for a count, and then twist so that the right elbow touches the inside of the right leg. Do not allow the knee of the forward leg to drift forward of the toes, the back knee should be just off theground. Repeat with the left leg, touching the outside of the leg with the right elbow and the inside with the left elbow. Progress forward with each step. (Fig. 5) Reverse lunge walk Clasp your hands behind your head. Step backwards and then drop into a lunge position. Do not allow the knee of the forward leg to drift forward of the toes, the back knee should be just off the ground. The head is up and the back is arched, the torso should be leaning back slightly. Pause for a count in the bottom position and then repeat with the opposite leg, progressing backwards with each step (Fig. 7a and 7b). Figure 7a and 7b: Reverse Lunge Walk Figure 5: Twisting Lunge Walk Hockey lunge walk Clasp your hands behind your head. Step forward, placing the front foot about 8" - 10" wider than shoulder width, and then drop into a lunge position. Both feet should be pointing directly forward. Do not allow the knee of the forward leg to drift forward of the toes, the back knee should be just off the ground. The head is up and the back is arched, the torso should be leaning back slightly. Pause for a count in the bottom position and then repeat with the opposite leg, progressing forward with each step (Fig. 6). Reverse twisting lunge walk Clasp your hands behind your head. Step backwards and then drop into a lunge position. As you drop into the lunge position twist the upper body so that the left elbow touches the outside of the right (forward) leg. Pause in that position for a count, and then twist so that the right elbow touches the inside of the right leg. Do not allow the knee of the forward leg to drift forward of the toes, the back knee should be just off the ground. Repeat with the left leg, touching the outside of the leg with the right elbow and the inside with the left elbow. Progress backward with each step (Fig. 8). Figure 6: Hockey Lunge Walk Figure 8: Reverse Twisting Lunge Walk NSCA’s Performance Training Journal Figure : Twisting Lunge Walk 17 Volume 1 Number 2 | www.nsca-lift.org/perform Walking side lunge Turn sideways, with the right shoulder pointing in the direction you are going. Take a long lateral step with the right foot. Keeping the left leg straight, sink the hips back and to the right. Do not allow the right knee to drift forward of the toes on the right foot, keep the back arched. Pause for a count at the bottom, stand back up and then pivot and repeat the movement with the left leg leading (Fig. 9). Walking knee tuck Step forward with the left leg and then, using your hands to assist you, squeeze the right knee up and to the chest. Pause for a count, then step with the right leg and repeat the action with the left leg. Try to pull the knee slightly higher with each repetition (Fig. 11). Figure 9: Walking Side Lunge Lunge out on all fours/walk hands between Lunge out on all fours, with the body extended out and supported on the hands and feet. Keeping the hands stationary walk the feet up between the hands. The legs should be kept straight. At the top of the movement lunge out on all fours again and repeat the movement. Attempt to get the feet slightly further through the hands with each repetition (Fig. 10a and 10b). Figure 11: Walking Knee Tuck Walking over/under Turn sideways, with the right shoulder pointing in the direction you are going. Imagine a series of high and low hurdles progressing down the track. First swing the right and then the left foot up and over the first high hurdle. After clearing the first high hurdle drop into a squat position and move laterally under the first low hurdle. After moving under the low hurdle pivot so that the left shoulder is now pointing in the direction you are going and repeat the movement, first going over and then under the next two hurdles. Figure 10a and 10b: Lunge out on all fours/ Walk hands between NSCA’s Performance Training Journal 18 Volume 1 Number 2 | www.nsca-lift.org/perform Walking knee tuck/lift the foot Step forward with the left leg and then, using your hands to assist you, squeeze the right knee up and to the chest and then pause for a count. While remaining standing on the left leg move your right hand to your right foot and pull your leg back and up, trying to pull the foot to shoulder height behind you while standing tall. Pause for a count, then step with the right leg and repeat the action with the left leg (Fig. 12a, 12b and 12c). Walking leg swing to opposite hand Take a step with the left leg and then swing the right leg up and over shoulder height touching the left hand. Keep the leg straight during the swinging motion. Repeat with the opposite leg and hand, attempting to swing the leg slightly higher with each repetition (Fig. 13). Figure 12a, 12b and 12c : Walking knee tuck/ Lift the foot Figure 13: Walking Leg Swing to Opposite Hand Walking knee over hurdle Imagine a line of intermediate hurdles running down the track, alternating to the right and left sides of the body. Leading with the right knee lift the right leg up and over the first hurdle. Place the right foot down and repeat the movement with the left leg. Attempt to get the leg slightly higher over the hurdle with each repetition (Fig. 17). NSCA’s Performance Training Journal 19 Volume 1 Number 2 | www.nsca-lift.org/perform 57(2):150-153. 1986. 6. Hedrick, A. Physiological responses to warm-up. NSCA Journal, 14(5):25-27. 1992. 1992. 7. Hedrick, A. Flexibility and the conditioning program. NSCA Journal, 15(4): 62-66. 1993. 8. Karp, J.R. Flexibility for fitness. Fitness Management, April: 52-54. 2000. 9. McBride, J. Dynamic warm-up and flexibility: a key to basketball success. Coaching Women’s Basketball, Summer: 1517. 1995. 11. Sobel, T., T.S. Ellenbecker, and E.P. Roetert. Flexibility training for tennis. Strength and Conditioning Journal, 17(6):43-51. 1995. Suggested Additional Reading Baechle, T.R. and R.W. Earle, eds. Essentials of Strength Training and Conditioning. 2d ed. Champaign, Il: Human Kinetics. 2000. Bompa, T.O. Total training for young champions. Champaign, Il: Human Kinetics. 2000. Figure14 : Walking Knee Over Hurdle Progressions As you become proficient at performing each drill, the basic exercises can be combined into more complex exercises. For example, you can perform a knee tuck to a lunge walk, alternating legs after each movement has been performed. The possible combinations of exercises are nearly limitless. There are two primary advantages of combining movements. First, it becomes a more sport specific way to train because in most sports, you do not perform the same movement in a repetitive fashion. Second, it becomes a more time efficient way to train because a larger number of muscle groups are stretched. References 1. Bandy, W.D., J.M. Irion, and M. Briggler. The effect of static and dynamic range of motion training on the flexibility of the hamstring muscles. J. Sports Phys. Ther. Sect., 27(4):295-300. 1998. 2. Brandon, R. What science has to say about the performance benefits of flexibility training. Peak Performance., Sept: 6-9. 1998. 3. Franklin, A.J., C.F. Finch, and C.A. Sherman. Warm-up practices of golfers: are they adequate? British Journal of Sports Medicine, 35(2):125-127. 2001. 4. Gambetta, V. Stretching the truth; the fallacies of flexibility. Sports Coach, 20 (3):7-9. 1997. 5. Hardy, L. and D. Jones. Dynamic flexibility and proprioceptive neuromuscular facilitation. Res. Q. Exerc. Sport, NSCA’s Performance Training Journal Bompa, T.O. From childhood to champion athlete. Toronto, ON: Veritas. 1995. Bourne, G. The basic facts about flexibility in a nutshell. Modern Athlete and Coach, 33(2): 3-4, 35. 1995. DiNubile, N. ed. Scientific, medical, and practical aspects of stretching. In: Clinics in Sports Medicine. Philadelphia, PA: William B.Sanders, pp. 63-86. 1991. Gesztesi, B. Stretching during exercise. Strength and Conditioning Journal, 21(6):44. 1999. Hedrick, A. Volleyball coaches guide to warm-up and flexibility training. Performance Conditioning Volleyball, 8(3):1-4. 2000. Hedrick, A. Dynamic flexibility training. Strength and Conditioning Journal, 22(5):33-38. 2000. Ninos, J. When could stretching be harmful? Strength and Conditioning Journal, 21(5):57-58. 1999. Ross, M. Stretching the hip flexors. Strength and Conditioning Journal, 21(3):71-72. 1999. About the Author Allen Hedrick, M.A., CSCS, is the ehad strength and conditioning coach at the U.S. Air Force Academy. He has been in that position since June of 1998. Prior to that, he was the assistant strength and conditioning coach at the Academy for three years. Allen is a frequent contributor to Strength and Conditioning Journal. 20 Volume 1 Number 2 | www.nsca-lift.org/perform PeakPerformance Cedric X. Bryant, Ph.D. Sticking with Your Workouts on the Road F or exercise enthusiasts, traveling—for and fitness facilities have affiliate branches or have cooperative arrangements with similar organizations in other cities. business and social purposes—may present difficulties in maintaining reg- ! Check with the hotel/motel in which you will be staying to see if they have a workout room and what type of aerobic equipment they have. Most hotels in larger cities have facilities with a modest array of aerobic equipment. Since the type and specific brand name of the equipment that is available tends to vary from one hotel to another, it may be worth your effort to check with two or three different hotels to see which one has the specific fitness amenities you desire before making reservations. ! Call the local Chamber of Commerce of the town or city to which you are traveling to see if they have information available regarding fitness and recreational activities. ! Check with your local YMCA, Jewish Community Center, etc. to see if they have an affiliate branch in your travel destination. ! “Let your fingers do the walking.” When you arrive at your destination, check the yellow pages. Contact several health and fitness facilities and inquire about their policies for guests, fees, and available equipment. ular workout programs. In fact, the added stress of being away from home—sleeping in strange beds, meeting new clients, putting together big money deals—may make the need to work out more important, both physically and psychologically. In general, the problems many exercise enthusiasts face while traveling can be grouped into two basic areas: logistical and environmental. Logistical Issues When you’re on the road, the main logistical challenge you may face is finding a place to work out. Depending upon the type of aerobic exercise you prefer, you may or may not be fortunate enough to find a place with the equipment you need to do your customary workout. However, if you’re a jogger, you can run almost anywhere. Most cities or towns have a park, a jogging or biking trail, or simply a network of sidewalks and streets to accommodate your urge to exercise outdoors. However, if you prefer to exercise indoors (on a treadmill, stair climber, exercise cycle, or an elliptical cross-trainer), you will need to do some planning. To improve the chances of being able to engage in aerobic training using the type of equipment you prefer, use these suggestions: ! Check with the staff at your local fitness facility to see if they have a recommendation regarding where to work out in the area in which you plan to travel. Many health NSCA’s Performance Training Journal Environmental Issues A change from the environmental conditions you are used to may present a problem for you when you work out on the road. The nature of the problem is related to the nature of the change. Some changes may simply affect your level of enjoyment of the activity, some may adversely affect performance, and some may pose potential dangers to your health. The best way to deal with the effects of these possible changes is to be aware of the relevant environmental considerations and to plan accordingly. The five most prevalent environment-related conditions that require some sense of precaution are altitude, cold, heat, air pollution, and jet lag. 21 Volume 1 Number 2 | www.nsca-lift.org/perform Altitude Cold Exercising at high altitude is more physically demanding because the partial pressure of oxygen is lower than at sea level. The low oxygen pressure at high altitude can stress the oxygen transport system of even the most fit individuals. The primary difficulty you encounter while exercising at high altitudes is the diminished rate of diffusion—the movement of oxygen from the alveoli in your lungs to your pulmonary capillaries. As a result, your hemoglobin saturation (oxygen loaded red blood cells) is drastically reduced, which, in turn, decreases your level of maximal oxygen uptake (physiological index of aerobic-fitness capacity). This means that a given workload is more difficult at high altitude, and you will need to be cautious. For this reason, it is advisable that you reduce your “ Exercising in the cold is obviously only a problem if you prefer to exercise outdoors. Remember that cold temperatures can numb the flesh and sometimes suppress cellular metabolism to dangerous levels. Possibly the easiest way to prepare for exercising in the cold is to dress appropriately. Most experts suggest wearing several layers of clothing so that the articles can be removed—a layer at a time—as you become warmer while exercising (due to increases in metabolic heat production). In general, the following guidelines are recommended with regard to clothing: ! Avoid heavy, bulky garments. Use up to four layers of clothing in severe weather. ! Wear an absorbent, non-irritating material for the first layer of ! Most cities or towns have a park, a jogging or biking trail, or simply a network of sidewalks and streets to accommodate your urge to exercise outdoors. ” level of aerobic activity (duration and/or intensity) during the first few days at a high altitude. Your body will acclimate to the altitude within the first few days of exposure. In general, with every 1,000 feet, ambient temperature decreases 2°C. Thus, additional risks of cooling (wind chill and hypothermia) are present. In addition, the risk of dehydration is higher at altitude. Water loss is increased, and water intake is often reduced due to limited availability. The former is due to both the decrease in the amount of water vapor in the air with altitude (increased evaporation) and increased diuresis (urine production). Thus, you should drink more than normal (> 2.5 liters/day) when at high altitude. Finally, at high altitude the amount of UV-radiation is much stronger than at sea level. As a result, you should take precautions with respect to sunburn and snow blindness while exercising outdoors. NSCA’s Performance Training Journal clothing, such as a polypropylene-type wicking fabric. ! Wear socks made of an absorb-ent, breathable material. ! Protect your hands—wear cotton or wool gloves. ! Wear a hat—a large amount of heat can be lost from an uncovered head. ! If necessary, keep your facial area warm—preferably with a wool scarf. ! When the wind chill index is low, special precautions should also be taken to protect any areas of the body that are exposed to the air while exercising in order to prevent frostbite. Heat Exercising in an area where the ambient temperature is relatively hot is obviously not a problem if you’re working out in an air-conditioned, well-ventilated gym. If you prefer to exercise outdoors, hot temperatures can result in competition 22 Volume 1 Number 2 | www.nsca-lift.org/perform for blood between the skin and the active skeletal muscles, severely limiting your physical performance and subjecting your body to possible thermal injury. The following steps can help to minimize the effects of heat while exercising: ! Wear loose, light-weight clothing. Such clothing facilitates air movement near the skin and the evaporation of sweat. ! Wear white and light-colored clothing that reflects more heat than dark colors. ! Wear a hat because it reduces the amount of radiant heat you gain through your head via the sun’s rays. ! Cover less of your skin surface in hot humid environments in order to enhance your thermal regulatory system. ! Wear fabrics that wick moisture away from your skin (e.g., cotton, as opposed to polyester). ! Drink plenty of fluids—while traveling to and from and while at your destination. ! Be sensitive to the physiological warning signs of thermal distress (chills, lightheadedness, dizziness, nausea, etc.) and respond accordingly. Air Pollution Air pollutants are common (and potentially serious) environmental stressors in most of the urban centers of the world. Smog can have an adverse affect on you because it causes tightness in your chest, difficulty in deep breathing, eye irritation, headache, nausea, and dryness of the throat, among other factors. In fact, the effects of air pollution are even more exaggerated while exercising since more smog actually enters your lungs and respiratory system. In addition to the physiological effects of air pollution, considerable evidence indicates that smog severely limits an individual's motivation to exercise. When exercise is to be performed in a high pollution area, valuable information may be acquired from local meteorologists. In order to minimize potential problems, you should carefully plan your activities, taking into consideration daily and seasonal fluctuations in pollution: ! Avoid exercise during rush hours when pollution levels peak. ! Avoid high cigarette smoking areas prior to and during exercise. ! Avoid combinations of high temperature, humidity, and air pollution (high heat and humidity worsen the deleterious effect of air pollution). ! Limit the amount of time spent in high pollution areas to a minimum (physiological effects of air pollution are both time and dose dependent). NSCA’s Performance Training Journal ! Be aware of seasonal variations in pollution levels. The pollution level is usually low in winter, increases during summer with a daily peak around 3pm, and reaches maximal peak values in early autumn. Jet Lag Traveling across time zones can cause fatigue and lower performance capabilities. Research has shown that a variety of physiological functions (e.g., sleep, body temperature, heart rate, blood pressure, metabolic rate, and menstrual cycle) and performance characteristics (e.g., strength, power, reaction time, perceived exertion, and pattern recognition) follow a rhythm that varies approximately every 24 hours, weekly, monthly, and yearly. Traveling disrupts your natural adherence to your biological rhythms. Jet lag is characterized by fatigue, malaise, sluggishness, diminished reaction time, and a sense of disorientation. To minimize the effects of jet lag, follow these tips: ! Schedule eastbound flights in daylight hours. ! Make westbound flights late in the day. ! Drink plenty of water. ! Eat light meals. ! Keep your intake of fatty foods low. ! Get up from your seat at regular intervals to stretch or walk. Staying on the Road to Good Health The human body is extremely adaptable. You are capable of not only surviving in different environments but of exercising—in fact thriving—in a wide variety of environmental conditions. Traveling to a different or faraway destination should not (under most circumstances) deter you from adhering to your normal workout routine. The road to fitness and good health is relatively straightforward. Don’t let traveling prove to be an insurmountable detour. Do what you have to. Stick with your workouts. About the Author Cedric X. Bryant, Ph.D., has served on the exercise science faculties of the United States Military Academy at West Point, Penn State University, and Arizona State University. He lectures nationally and internationally on many topics related to exercise, fitness, and health. Dr. Bryant is an accomplished writer, having authored 14 books and over 180 articles in a variety of sports medicine and fitness journals, including Fitness Management, IDEA Personal Trainer, the Journal of Cardiopulmonary Rehabilitation, Medicine and Science in Sports and Exercise, Muscular Development, and Shape. 23 Volume 1 Number 2 | www.nsca-lift.org/perform Cross Training for Endurance Athletes: A Super Set Machine Program Keith Cinea, M.A., CSCS C ross training involves training in one mode, to improve performance in another—for example cycling to improve running performance. Cross training can be used to maintain physiological adaptations if the intensity of the training is high enough, and is an effective method to avoid overuse injuries. During transition periods in a periodized program, you can continue to work out; however, you should use different modes of exercise—along with different muscle activation patterns—from those seen in competition or training. This can help prevent overuse injuries while maintaining an increased activity level. The following program is a super set program for distance runners, however it can be applied to almost any predominantly aerobic sport in transition. The program is designed to help build total body muscular endurance. The intensity of the exercise will not be enough to maintain aerobic fitness, so aerobic work should be performed by cycling or some other non-running mode. This program is designed for use with machines, but most of the exercises can be performed with free weights if you prefer. NSCA’s Performance Training Journal Warm up Perform a thorough warm up before beginning any training session. The warm up should consist of 5 - 10 minutes of light activity, such as cycling, rowing, stair climbing, etc. Once the warm up is completed, you should stretch all the major muscle groups. Super Set Program A super set is a combination of two exercises using the agonist and antagonist muscles of one body part. Perform one set of each exercise, moving rapidly from one machine to the next, then repeat for the prescribed number of sets. Do not rest between sets. Machines are better than free weights for this kind of program because they can be set up quickly. Program Design Perform two to three sets of at least 12 repetitions for each exercise. Performing this volume (sets x repetitions) of resistance training will emphasize muscular endurance. The exercises are ordered from large to small muscles and multijoint to single joint exercises. 1 Chest Press Row 2 Leg Press Seated Leg Curl 3 Shoulder Press Lat Pull Down 4 Tricep Extension Bicep Curl 5 Abdominal Crunch Back Extension 24 Volume 1 Number 2 | www.nsca-lift.org/perform Exercise Descriptions Chest Press Leg Press Row Seated Leg Curl Adjust the seat so that the handles are about even with the nipple line. Using a pronated (palms facing forward or facing in) grip, push the handles away from the body, using the chest (pectoralis) muscles. Stop short of full extension at the elbow joint. Slowly return to the starting position and repeat, but do not let the weight stacks touch. Adjust the chest pad so that when seated upright and the handles are grasped, the weight stacks do not touch. Adjust the seat so that the arms are parallel to the ground. Begin the movement by pulling the shoulders back. Next, using the back muscles (latisimus dorsi and trapezius), pull the handles toward the body. Squeeze the shoulder blades together at the top of the movement. Slowly lower the weight and repeat. NSCA’s Performance Training Journal Adjust the seat and/or footplate according to body size. Use a lower foot placement on the footplate, but make sure that the knees do not reach past the toes. Push the footplate out using the leg muscles (quadriceps and gluteals). Stop just short of full extension. Slowly lower the weights, and repeat. Adjust the seat back so that knee is in line with the machine’s axis of rotation. Adjust the leg pad so that the pad is just above the heel with the achilles tendon resting on the pad. Contract the hamstrings, bringing the foot pad down. Perform this exercise through the complete range of motion—greater than 90 degrees flexion. Slowly return to the starting position and repeat. 25 Volume 1 Number 2 | www.nsca-lift.org/perform Shoulder Press Adjust the seat so that the handles of the machine are even with the shoulders. Grasp the handles with a pronated (palms down) grip and push the handles up using the muscles of the shoulders (deltoids). Stop just short of full extension at the elbow joint. Slowly lower the weight and repeat. Lat Pull Down Grasp the bar with a slightly wider than shoulder width grip. Sit on the bench with the pads slightly above the knees on the thighs. Using the muscles of the back (latisimus dorsi) pull the bar down to the front of the shoulder. Lead the pulling movement with the elbows. Slowly return to the starting position and repeat. NSCA’s Performance Training Journal Tricep Extension Adjust the seat of the machine so that the arms rest comfortably on the pad, and the elbow joint lines up with the machine's axis of rotation. Grasp the handles with a neutral or palms facing in grip. Extend at the elbow joint, pushing the arm of the machine down. Complete through a full range of motion, before returning to the starting position. Be sure to keep the upper arm on the pad. Bicep Curl Adjust the seat of the machine so that the arms rest comfortably on the pad, and the elbow joint lines up with the machine’s axis of rotation. Grasp the handles with a supinated or palms up grip. Using the biceps, curl the bar towards the body through a full range of motion. Do not initiate the movement with the back or the shoulders. 26 Volume 1 Number 2 | www.nsca-lift.org/perform Abdominal Crunch This exercise can be performed without a machine. Lay flat on the ground, with the feet on top of a stability ball or bench. This should create a 90 degree angle at the hip and knee. Place the hands behind the head but do not interlace the fingers. This will help prevent pulling on the head. Rotate the hips, pushing the low back into the ground. Perform the crunch by bringing the shoulder blades off the ground, and bringing the chest toward the thighs. Back Extension Lie face down on the stability ball, with the legs extended back and supported on the floor. Place the hands behind the head and contract the back muscles to extend the body. Extend until the body is in a straight line, do not over extend. Slowly return to a relaxed position, then repeat. About the Author Keith E. Cinea, M.A., CSCS, earned his B.A. and M.A. from the University of Northern Colorado. He is currently the Educational Programs and Products Coordinator for the NSCA. Before taking this position, he was the Strength Training Coordinator for the Central Denver YMCA, and worked as an adjunct faculty member at Front Range Community College in Westminster, Colorado. Credits Photos for this article were supplied to the NSCA by Life Fitness and are used with permission. All rights reserved. www.lifefitness.com Machine Exercise Techniques ! Perform all movements in a full range of motion. ! Perform both the concentric and eccentric (or raising and lowering of the weight) phases in a slow and controlled fashion. Each phase should take about two seconds. ! Once the set has begun, do not allow the weight stacks to touch. This provides a constant resistance on the muscles. ! Contract the muscle at the end of the movement. This adds an additional stress to the muscle, and helps focus the lifter on the muscles being used, not the movement. NSCA’s Performance Training Journal 27 Volume 1 Number 2 | www.nsca-lift.org/perform Strengthen the NSCA… Share your knowledge with other professionals Help The NSCA GROW! GROW! T he National Strength and Conditioning Association, as the worldwide authority on strength and conditioning, brings together a diverse group of professionals from the sport science, athletic, and fitness industries. NSCA journals offer members research findings and practical information regarding resistance training, sports medicine and science, and issues facing strength and conditioning professionals. Members also benefit from NSCA clinics and conferences including the National Conference, Sport-Specific Training Conference, Coaches’ College, and Personal Trainer Clinics. Members are the driving force of the NSCA. If you are currently a member, share your publications and encourage others to join the Association. Together, the NSCA and its members will continue to shape the future of the strength training and conditioning profession. MEMBER ◆ The Journey of Excellence ◆ ◆ ◆ Since 1978... 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