Why do box squats? By- Ian Soderqvist

There are many advantages to performing a box squat one being that it is the safest way to squat. The actual exercise places more of the load on the hamstrings and glutes taking stress off the knees. Second, using a box provides additional seconds to the stretch reflex at the bottom allowing a higher rate of force development. Lastly the box squat will aid building a bigger deadlift because of the actual pause translate to the concentric movement performed in the deadlift. So how do we perform a box squat? Executing a box squat is almost exactly like a regular squat.  In the preparation phase of the box squat the lifter must stand in with feet beyond shoulder width, hips tucked in, shoulder blades pinched together, hands gripped tight around the bar, and neck pressed back into the bar. Here the spine is in perfect alignment witnessing the only forces acting now is gravity. Next, the wind-up begins with the hips pushed backed simultaneously forcing the lumbar to arch creating contraction of the posterior chain (from hips to the upper back) sustaining tension and proper position of the torso. This movement of the squat is where many lifters don’t understand that the hips have to move back first then down not vice versa (Simmons). Pushing the hips back will develop more torque giving the ability to because of the horizontal displacement of the femur in respect to the imaginary center line in the preparatory phase.  If the hips were to drop first then the weight would shifted towards the balls of the feet placing tremendous amount of stress on the knees, deactivating the hamstrings and placing more emphasis on the quadriceps.  The lifter would lose all kinetic energy and failing before the lift ever begin. Moving on, a point needs to be made when you descend, the knees must be pushed out to the sides and in doing so would activate the hips but more importantly keeping proper alignment. If the knees were to turn inward the torque would rotating in an awkward direction increasing a huge risk of tearing ligaments stabilizing the knee. The back motion forces the glutes and hamstrings to fully stretch, using maximal force potential of the stretch shortening cycle. During the actual contact with the box, the sitting motion is more of a sitting back motion very much as if you were going to sit back into a chair, preserving constant tension on the hamstrings and glutes. It’s been a common mistake of one will plop on the box; this happening will cause a jarring effect on the spine potentially causing a loss of form and kinetic energy (Rippetoe, 2011). When the individual sits down on the box the knees will be beyond the perpendicular creating an obtuse angle of the shin and tibia. The actual execution phase begins with performing a leg curling action to pull oneself off the box. Continuing up the lifter needs to imagine that feet are spreading the floor which will maintain the knees to turning outward and posture.  Rising to the finish point the knees and hips must extend to their original starting position creating the imaginary straight line going through the top of the head and straight down the spine. The box squat is the safest and most effective tool that can be implemented allowing faster recovery from workout to workout to build a bigger squat.

References

Simmons, L. (n.d.). Box squating. Retrieved from http://www.westside-barbell.com/westside-articles/PDF.Files/04PDF/Box Squatting.pdf

Rippetoe, M. (2011). Starting strength. (3 ed.). Witchita, Texas: The Aasgaard Company

Author info- Ian Soderqvist, iansoderqvist_3@hotmail.com

Proper Deadlift Technique- by Ian Soderqvist

Since the beginning of powerlifting in its early forms the deadlift has been the trade mark as the true test of strength. Compared to the other two lifts, the deadlift begins with dead weight. There is no rebound or stretch reflex to aid in lifting the weight off the floor, just plain grip and rip and hopefully you break floor level…or is that all there is to it? Like the squat and bench press, it all depends on what leverages you have to work with. In the best of situations you’re blessed with having a short torso, long arms, and lower limps, giving you the greatest leverage. There are two styles to deadlift; the conventional and sumo style. The conventional way will primarily use the hamstrings and glutes in contrast to the sumo will place more emphasis on the lower back, inner thighs, and glutes. Either or is primarily based preference and success can be witnessed in one or both. Typically you will see the bigger lifters (because they have bigger bellies) will use the sumo style to be able to reach the bar. For the benefit of explaining the form and how the mechanics work I will go into detail using the conventional style. Many lifters are successful by using this style because it allows the feeling of driving the feet through the floor as one is actually “pressing” the Earth down, unlike the other school of thought “pulling” the weight up. The positioning starts with the feet and aligning the bar anywhere from the mid foot and back (Rippetoe, 2011). An imaginary line can be drawn from the bar straight up under the scapulae when in position. Have the scapulae directly over the bar will help close any horizontal displacement because if the bar were to start further away from the body would increase the difficulty of the lift and chance of injury will increase (American Psychological Assoc.). When lowering yourself to the bar you must not mimic a motion as if you were going to squat the bar up. You must lower yourself down enough to where you can grip the bar and literally pull your body down dropping the hips and stopping above parallel. Anymore lowering of the hips will bring them to far back and one can lose their balance at the beginning of the lift. The body is in position and next you must arch the lumbar just slightly so that you may pull in an optimal position with the spine almost in straight alignment. Before beginning the lift fill the abdomen full of air not the lungs. This will enhance your leverage in the lift by keeping the back short and not completely extended. Remember a short back is desirable not a long back. After the inhale of air you perform the Valsalva maneuver to keep the air trapped during the entire pull. Last but not least we contract every muscle so that our body may be like compressed spring ready to explode and extend. An important note must be taken, the lats are especially contrasting not to keep the scapulae in place but to protect them from over adduction when pulling the bar. Beginning the lift you must push the feet through the floor and continue to follow through until the bar has reached the hips. Then hips must be extended forward optimizing the glutes full potential.  When the hips are fully extended the lift has finished, return the bar with a slow and controlled descent to avoid injury. That is the whole deadlift and it takes time to develop a strong one but using the right mechanics and leverages will help lift heavier weight with ease.

References

Hancock, S., Wyatt, F., & Kilgore, L. (2012). Variation in Barbell Position Relative to Shoulder and Foot Anatomical Landmarks Alters Movement Efficiency. International Journal Of Exercise Science, 5(3), 183-195.

Rippetoe, M. (2011). Starting strength. (3 ed.). Witchita, Texas: The Aasgaard Company.

Author info- Ian Soderqvist, iansoderqvist_3@hotmail.com

The Bench Press- by Ian Soderqvist

The number one exercise seen in every commercial gym no matter where you are is the bench press. It’s always the question among the gym rats “how much you bench?” Really and truly if you took a good look around it is rare to see someone perform the bench press correctly. Most will spend the good part of their years trying to lift as much as they can and yet never achieve their true potential. The bench press is the most complicated and most difficult lift to master because it consists of the most conscious coordination. Too really to start to understand we must begin with the initial setup prior to unracking the bar. Laying down on the bench the lifter must decompress the shoulders and retract the scapulae as much as possible. This is referred to as “tucking in the shoulders” because this will create a more stable base and can transfer all the weight from the shoulders to the lats and as it is done the lats will be flexed throughout the entire lift.  In this position the lats can bear the weight much better than our shoulder joints and if not done so shoulders problems will be develop and sometimes more severe injuries take place over a long period of time. Next the person must arch the back as high as possible without putting stress on the lumbar area and be detrimental to the entire lift. Furthermore enough space should exist between the lower back and bench where someone could be able to place their arm straight through. Now in following foot position is a personal choice but yet must be explored to discover where one benefits the most power from the leg drive and yes your legs do help you bench press. Let me explain this in further detail later. Now foot position can seen placed under the bench with only the balls of the feet touch the ground or feet spread out and away having the whole foot in contact pressing the floor out and away from you. For the sake of this piece we will have the feet placed out and away (my personal choice). The set up is prepped and now we’re ready to take the weight into our hands. Right before the weight is unracked the lifter is must contract every muscle in the body providing a stable foundation, especially the lats so that they can sustain the arch in the bench by pulling the lower back to the shoulders (Rippetoe, 2011). Now with your wrist straight you must grip the bar as tight as possible as if your life depended on it and exaggerate as if you’re ripping the bar in two. This action not only ignites the triceps much more but will keep the kinetic chain straight delivering all the energy vertically traveling the shortest distance (Simmons).Uunlike having bent wrist will break the energy and undermined your maximal potential output. The weight is unracked and guided to the precise position where it will travel down and touch under the imaginary line drawn across the nipples or just at the bottom edge of the chest and top portion of the abdomen. Here the bar is above you and now we must start simultaneously descending while inhaling as much air into your chest as possible. By inhaling, the chest will rise ever so slightly but it will decrease the distance the bar has to travel before it touches the chest. The bar finally reaches the chest and must be reversed immediately before all stretch reflex is lost. Here is where the leg drive comes into play, by driving your feet in the ground and away, the force will be transferred through the legs, aver the arch, and into the bench where itself is directed vertically through arms. The drive should be so powerful that the bar should explode off your chest and aid the triceps to finish the lift to the lock out. Finally the bar is racked and that is how to perform the bench press correctly. 

References

Simmons, L. (n.d.). Box squating. Retrieved from http://www.westside-barbell.com/westside-articles/PDF.Files/03PDF/How to Bench Press 500 Easy.pdf

Rippetoe, M. (2011). Starting strength. (3 ed.). Witchita, Texas: The Aasgaard Company

Author contact: iansoderqvist_3@hotmail.com

Journal of Sport and Human Performance

Journal of Sport and Human Performance:

'via Blog this'

Imagery- by Dara Dalton

“Imagery is regarded as one of the most popular and effective techniques to enhance the learning and performance of skills and strategies to regulate arousal and anxiety, and to modify cognitions.”
Imagery, also referred to as visualization, mimics a real experience in any situation; during this practice the individual uses imagery to mentally view pictures in his/her mind and associate sounds and smells to the image.
This psychology technique is commonly recommended to and used by athletes – the athlete is encouraged to close their eyes and play a scene of an event of their performance in the mind and “see” themselves reigning victory over this feat.
There have been many research studies conducted on athletes utilizing this technique and its effectiveness. One such investigation consisting of 295 Division I collegiate male and female athletes tested the use of imagery on their sport specific weight training program. Statistical analyses of the study included descriptive statistics of all variables as well as a multivariate analysis of variance (MANOVA) to evaluate the difference between gender, imagery experience, training season, and motivation level. The results from this study showed “seeing” images of obtaining an externally fit body as a result of weight training was the most effective following images of perfect lifting technique while performing an exercise. These results provide practical application for strength coaches where it is highly recommended athletes utilize this technique for positive benefit.
To view the synopsis of this study, click here.
This study, as well as other investigations that evaluates the use of imagery, has direct association to the Law of Attraction. If you are not familiar with this, the Law of Attraction, simply put, is the things, people, and places us as individuals are attracted to and use the power of our mind to obtain these attractions. For instance, a simple attraction is the desire to score an A on a test. The method of applying this law is by visualizing, or using imagery, receiving the graded test with a big fat letter “A” written on the top of the paper. When “seeing” this graded test, the individual should literally go through the emotions one would feel when receiving an exceptional grade on a test that was studied very hard for.
In three simple steps, the law is applied by:
1) Asking what you want
2) Answer the question
3) Receiving the answer through literally feeling and mentally seeing the desired outcome.
This law follows the simple nature of like attracts like. If there is a positive feeling about the outcome then the outcome will most likely be positive however if there is a negative feeling then the outcome will respond in that manner.
With this being said, informing all athletes (young, old, male, and female) of this law, this “secret” to obtaining success, and encouraging them to apply it to their physical and mental training then there is a better likelihood of a reality in success. More importantly, this practice can be applied to all areas of life, not just athletic performance.

Click to learn more on the Law of Attraction.

*A disclaimer about the LOA - the reason this was included in the article is to support the use of visualization in athletic performance because research shows that the mind cannot differentiate between reality and mental practice. In the end, the technical nature of this law goes against my spiritual belief for the fact that it encourages self-prosperity, however, it is in my Faith that God is the one who provides. With this being said, it seems my inclusion of the law is contradictory. When applying the practice from this I have God in the front of my mind an in my heart, however, if an individual who does not know God watches this then it may lead them to a false understanding of the "secret" to happiness. All things are possible through Him. 

Statistics by: Dara Dalton

Statistics – stop reading for a minute and think about what this word means to you.

There is assumption that you (the reader) grew up in America and have heard and seen this term in many forms and fashions your entire life: “looking at the statistics,” “statisticians say,” “based off statistical data,”…  it seems every bit of information provided today is based off of and supported by physical data – statistics.

But what does statistics truly signify? And is most information provided by “statistics” factual?

Thanks to the online American Heritage Dictionary (1), “sta-tis-tics” is a noun and defined as the “mathematics of collection, organization, and interpretation of numerical data; especially the analysis of population characteristics by inference from sampling.”

In spring of 2010, Men’s Health Magazine dubbed Corpus Christi the “fattest city in America” out of 100 cities in the nation.  On top of that, nine out of the one-hundred cities included in the list were Texas cities including Houston, San Antonio, and Austin. And on top of that one, five out of those nine cities were in the top ten ranking out of the one-hundred cities. Is Texas THAT big?

I remember reading this article when it appeared in the magazine (yes, I read Men’s Health from time to time) and thinking ‘how absurd.’ At the time, I had not yet moved to Corpus to attend TAMU-CC so my negative thoughts were directed in a cold-shoulder fashion. For a minute I reconsidered moving to the city because of this “factual “statistic –thankfully, that only lasted for a minute.

I moved to the city in August 2010 and could not help but find that list to be as ridiculous as the thought I had about moving to Corpus just a few months ago. Every day and all day I saw not just a few people but MANY people of all ages, sizes, and races on the sidewalks and bike lanes simply exercising. I then thought ‘how could this place be the fattest city in America?’  You see, I come from a very predictable town. It is not a small place but it is not large enough to be a city like Corpus – it is an inbetween-er. We have all the typical restaurants and shopping areas such as Chili’s and Wal-Mart and like many people in America, a lot of the people in my town are overweight. The word “health” to my town is like oil to water – no mixing. I grew up never knowing that there are such events as paying to run a race for the general public to participate in. With this sedentary up-bringing when I came to Corpus I was thrilled to see so many people exercising all the time because I never ever saw this at home. Granted the area is much bigger than where I am from but regardless, people were moving and with this observation I was ecstatic.

After the Men’s Health article was released, the Corpus Christi Caller Times were all over it. On April 19, 2010, Katherine Rosenberg released an article quoting a local registered dietician and the major at the time of publication, “it is not surprising but it is not a title we deserve.” Rosenberg is sure to include the fact that Corpus has a high rate of Type 2 Diabetes which is a lack-in-proper health-related condition that can easily be reversed with a nutritious diet and regular exercise. Later than year in October, NBC News covers the beginning of a campaign set in place to bring awareness about the current health problem to the residents of Corpus. Titled Journey to Health, the event brought in a well known fitness author and health advocate to kick start the campaign. The goal of this movement was to establish a city-wide treaty of losing, in total, 50,000 pounds.

There is no exact knowledge of how the editors at Men’s Health were able to determine the statistic they printed about Corpus Christi. In my opinion, the statistic was not accurate and brought a very negative view on the city. This is supported by the fact that it was a health magazine with the statistic – not a medical organization. On the contrary, the bad review opened the eyes of the city’s officials and prominent leaders such as doctors, dieticians, health professionals, and councilmen to take charge of the health issue at hand by creating a campaign.

In present time, I am still a resident of Corpus Christi and still see many, many people enjoying various types of exercise on the sidewalks and streets every day. This city is aware, this city is active. After the Color Me Rad event that took place today near Whataburger Field, I most definitely say that Corpus is NOT the fattest city in America.

And besides, why single out one city when we could all join together and take a stand against obesity as a unit? Is that not what America was founded on – UNITY??

by: Dara Dalton

The "Raspberry Ketone" supplement craze: A call for FDA regulation of dietary supplements

After hearing about the "Raspberry Ketones" that millions of Americans are spending their hard-earned money on, in an attempt to lose weight without true lifestyle change, I began to research an explanation of how the raspberry ketones work.

My initial thought was related to metabolic ketosis, as the supplement name suggests, but that is not the premise of this supplement, nor does it claim to induce ketosis. In this blog, I will explain my research into this supplement, and how the American public is being scammed, which is no surprise, but as a society, we should demand that dietary supplements are regulated, and that advertising for these "quick-fix" products, specifically targeted at desperate consumers, conform to policies of "truth in advertising."

Although it is wise to be an "educated" consumer, and to research products, it is increasingly difficult to find "true" information when there are no regulations on supplements, and companies can write, claim, advertise whatever they want regarding their product. Not only are testimonials untrue, or biased, at times, individuals who actually lose weight on the supplement are often subject to the placebo effect, and are subconsciously changing their lifestyle as they take the pills, which some will argue that the pills do their job, but if they do not contain what they should, or if they do not work in the way they should, it is wrong.

Dr. Oz promoted raspberry ketones on his show, and they have since become popular. Reviewing his "scientific" references revels that the claims made in his promotion are not scientifically backed whatsoever. References are listed on his website, but they DO NOT BACK UP THE STATEMENTS/CLAIMS MADE! How many people actually check out references? And how many people are not educated in this field and cannot fully understand the studies? This is ridiculous, and people are being taken advantage of daily!

From Dr. Oz's Website: 
http://www.doctoroz.com/videos/rasberry-ketone-what-science-says

{What did scientists conclude?They concluded that raspberry ketone prevents and improves obesity and fatty liver in certain animal models. While the exact mechanism has not been thoroughly understood, these effects appear to stem from the action of raspberry ketone in altering the lipid metabolism, or more specifically, in increasing norepinephrine-induced lipolysis in white adipocytes (fat cells). Scientists speculate that raspberry ketone stimulates the energy metabolism via a mechanism similar to that of capsaicin. Capsaicin, a compound found in chili peppers, has been looked at in humans for weight loss.} 

These are Dr. Oz's References- please look at the dates referenced! In the scientific community, only studies 5-10 years old are referenced, unless they are extremely important studies.

The below studies were only studies characterizing raspberry ketone, and had no conclusion regarding action of the ketones.

*: T, Watanabe B, Suzuki S, Hiratake J, Mano J, Yazaki K. Characterization of raspberry ketone/zingerone synthase, catalyzing the alpha, beta-hydrogenation of phenylbutenones in raspberry fruits. Biochem Biophys Res Commun. 2011;412(1):104-8.

*Tateiwa J I, Horiuchi H, Hashimoto K, Yamauchi T, Uemura S. Cation-exchanged montmorillonite-catalyzed facile Friedel-crafts alkylation of hydroxy and methoxy aromatics with 4-hydroxybutan-2-one to produce raspberry ketone and some pharmaceutically active compounds. J Org Chem 1994; 59: 5901-5904.

The below referenced studies are on capsaicin, a compound found in chili peppers, not on raspberry ketones.

Kawada T, Hagihara K I, Iwai K. Effects of capsaicin on lipid metabolism in rats fed a high fat diet. J Nutr 1986; 116: 1272-1278. 

Shin, K. O. and Moritani, T. Alterations of autonomic nervous activity and energy metabolism by capsaicin ingestion during aerobic exercise in healthy men. J.Nutr.Sci.Vitaminol.(Tokyo) 2007;53(2):124-132. 

Inoue, N., Matsunaga, Y., Satoh, H., and Takahashi, M. Enhanced energy expenditure and fat oxidation in humans with high BMI scores by the ingestion of novel and non-pungent capsaicin analogues (capsinoids). Biosci.Biotechnol.Biochem. 2007;71(2):380-389. 

Lejeune, M. P., Kovacs, E. M., and Westerterp-Plantenga, M. S. Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects. Br.J.Nutr. 2003;90(3):651-659.

More Unrelated referenced studies

Martin B, Ji S, Maudsley S, Mattson MP. "Control" laboratory rodents are metabolically morbid: why it matters. Proc Natl Acad Sci USA. 2010;107(14):6127-33. 

Carpene C, Galitzky J, Fontana E, Atgie C, Lafontan M, Berlan M. Selective activation of β3-adrenoceptors by octamine: comparative studies in mammalian fat cells. Naunyn Schmiedebergs Arch Pharmacol 1999; 359: 310-321.

Absolutely no claims made by Dr. Oz are substantiated, yet millions and millions of dollars are being made from this supplement.  If these studies were so important, why did it take so long for the production to match the research studies, specifically from the 1990's?

Why are supplements not regulated by the FDA? Why are companies allowed to make claims and make millions of dollars from products that have not undergone clinical trials to see if they work, and if they are safe? The questions need to be answered! If there is no regulation, what incentive is there for supplement companies to follow rules? What is being done to ensure companies do not make claims that are false and that they do not take advantage of consumers?

More to come on supplements and the FDA...

#droz, #raspberry ketone, #dieting

Written by Kelly Brooks, Ph.D. www.drkellybrooks.com 

Manti Te'o- Is America that bored?

In light of the continual headlines NOT RELATED TO SPORT about Te'o, I have realized that something is really wrong with our world. Do people not have their own life to worry about? Who cares about the details of Te'o's unfortunate "relationship" to the point that it is a national news story?

Who cares?? Probably the same people who live for the reality shows that feature non-stop drama, similar to that of WWE wrestling (FAKE/SCRIPTED is what I am implying). Probably people who are "haters" and want everyone to be at their level, which is not a level I wish to associate with. Anyone interested in the details of this ordeal, or who seeks to judge Manti and "bring him down" (including Katie Couric) needs to re-evaluate their own life!

Te'o gained notoriety through his CFB performance this year at Notre Dame. He is 21 years old. How many college-aged individuals have had relationships that they are less than proud of, or have experienced situations in which they have not make the best choices? How many had the pressure of competing at the level of play Te'o did? With the media following every move? And how many have accomplished what he has this past year? Only a very, very, very few (in fact there were only 3 Heisman candidates if we measure his success that way).

Te'o deserves the respect he has earned, and instead of worrying about a lie he told to the media vultures to "save face," we should focus on the fact that he has accomplished more than most people could ever dream of accomplishing in a lifetime, and he has kept his character impeccable throughout his career. People lacking common sense, empathy, and who "live in glass houses" but never evaluate themselves, are the ones throwing stones right now.

People should not be so quick to judge over something that should be a private ordeal Manti had to deal with emotionally.

Before this ordeal, anything I would have posted regarding Te'o would have referenced the performance he had against the Crimson Tide in the BCS Championship. Alabama revealed Te'o as an average SEC linebacker at best. His stats do not tell the whole story. I dare say anyone who watched the game saw a different player (specifically a less effective, less powerful, slower, and less agile player) that night.

The announcers continually noted Te'o was not the force he had been throughout the season, and that he had little presence throughout the game. But how many SEC teams did Notre Dame play this year? Only Alabama.

Who would have preferred another SEC match-up? :)


Kelly Brooks, Ph.D.

Te'o's stats and awards:
http://espn.go.com/college-football/player/_/id/517633/manti-teo

Notre Dame's schedule
http://espn.go.com/college-football/team/_/id/87/notre-dame-fighting-irish

Predicting Injury in Baseball Pitchers

Baseball pitching is a complex activity that requires a high level of conditioning in the athlete. Baseball pitching is more complex than many other activities that can be definitively categorized as power activities or aerobic activities. Pitching involves all components of physical fitness and does not fit discretely into a category for training. 

Controversy in training has existed for many years. Pitching coaches have differed in their approach to conditioning, with some coaches focusing on aerobic endurance training, while others have focused solely on training for power.  

Research (Beiser, 2012; Brooks 2012) has indicated that aerobic conditioning and overall physical fitness is an important component of training for baseball pitching performance. Research using the Zephyr Bioharness and the lactate pro to measure heart rate, respiratory rate, and blood lactate, indicates that baseball pitchers are working at a high percentage of their VO2 max (not crossing lactate threshold) while still clearing lactate between innings. 

When comparing game conditions with simulated game conditions, research indicates that high heart rates and respiratory rates do not indicate anxiety level during game, as both conditions were reported as having no significant differences in heart rate, respiratory rate, or blood lactate levels (cite research). 

There is a physiological point at which a pitcher is susceptible to injury, and if a pitcher is monitored, and his AT is known, we can predict that point of susceptibility.

Biomechanical analyses of baseball pitching indicate that repetitive submaximal muscular contraction is necessary for success. The lower body produces/generates the force/power needed to pitch the ball, continuously throughout the inning. As the lower body fatigues, body position changes causing different muscle groups to be recruited to maintain the same force or power production. With fatigue onset in the lower body, the upper body muscles that are essential in stabilization of the glenohumeral joint and shoulder girdle, will be recruited to maintain speed pitch (force production), putting the pitcher at increased risk of injury. 

Injury risk in baseball pitchers begins when they cross lactate threshold and begin recruiting muscle fibers in the arm that are essential in stabilization, and that are not usually used during the pitch. Players must recruit additional muscle to sustain throw velocity. 

Baseball pitchers are working at a high percentage of VO2max for an extended period, over the course of the inning. Lactate levels clear, and thus, the player is using predominately aerobic energy over the course of an inning. Crossing AT leads to lactate accumulation post-inning and puts player at risk of injury. As the pitcher’s form breaks down, additional stress is placed on shoulder girdle and glenohumeral joint (Brooks, 2012).

Deconditioned pitchers accumulate more lactate each inning than conditioned pitchers (pilot data, Beiser, 2011). The deconditioned pitchers reach lactate threshold more rapidly, and are at a greater risk of injury due to a breakdown in pitching biomechanics. 

Pitch count is an outdated form of predicting fatigue. It differs for each pitcher, and is not scientific. With all of the technology available today, a shift towards monitoring the physiological and biomechanical indicators of fatigue is essential in predicting injury in pitchers.

Kelly A. Brooks, Ph.D., CSCS*D, HFS, EPC

References


*Brooks, K.A., Carter, J.G., Craven, K.T., Crise, R.L., Beiser, E.J., Szymanski, D.J. (2012). Changes in Baseball Pitching Biomechanics, Pitch Velocity, and Body Position During an Intrasquad Game, Presented at the National Strength and Conditioning Association Annual Meeting, Las Vegas, NV. Published in the Journal of Strength and Conditioning Research 26:S1-S130.

*Beiser, E.J., Szymanski, D.J., Brooks, K.A. (2012). Physiological Response to Baseball Pitching During a Simulated and Intrasquad Game, Presented at the National Strength and Conditioning Association Annual Meeting, Las Vegas, NV. Publication in the Journal of Strength and Conditioning Research 26:S1-S130.

Does Ball Size Effect Accuracy or Speed When Throwing a Baseball or Softball?

My daughter, Natalie, did the following project entitled "The Physics of Baseball" for a science fair in 2012. 

Problem:

A baseball and a softball are different sizes, and may be thrown at different speeds. Using Newton’s laws, we know that the more mass a ball has, more force must be produced to throw the ball a given speed, as force is equal to mass x acceleration (F=MA). We also know that if both balls have the same mass, and are thrown the same speed, that they will produce the same amount of force.

Using Newton’s Law of Acceleration, Newton’s 2nd Law of Motion (The relationship between an object's mass m, its acceleration a, and the applied force F is F = ma) we know that throwing balls with different masses will affect velocity (speed).The mass of the ball does affect its velocity. Ball diameter may have an affect on speed. If both balls weigh the same, the diameter of the ball may affect speed and accuracy. Pitching may be more accurate with one ball than with another.

Hypotheses

The diameter (size) of a ball will affect throwing accuracy.

The diameter (size) of a ball will affect throwing speed.

Methods:

Materials

• Baseballs- size 23.5 cm; 5.25 oz
• Softballs- size 30.5 cm; 5.25 oz 
• Texas A&M University Corpus Christi Biomechanics Laboratory Batting Cage
• ATEC Radar Gun

Subjects

35 total (22 males and 13 females)

Mean age

20.5 years

Speed Test:

Each subject threw 10 throws with the softball, and 10 with the baseball. The ATEC radar gun measured ball speed.

Accuracy Test:

Each subject threw 5 throws with the baseball and five with the softball toward a standard target. Points were awarded according to zone they hit.

Results:

Throwing a ball with a smaller diameter will increase speed of the throw.

Throwing a ball with a smaller diameter will increase accuracy of the throw.

Table 1: Accuracy Results

Accuracy Test*	Baseball	Softball
Males	3.5	3.0
Females	2.75	1.5
Total	3.125	2.25

*Results based on softball accuracy test, with five being the highest accuracy, and zero being the lowest.

Table 2: Speed Results

Speed Test	Baseball	Softball
Males	55.2 mph	40.1 mph
Females	39.3 mph	27.4 mph
Total	47.25 mph	33.75 mph

Discussion:

With the softball (larger diameter), less of the ball is covered by the hand, and less energy is transferred. 

Larger diameter of ball= more air resistance. 

• When an object moves through air, it moves the air molecules out of the way. This creates a resistance force, or drag, on the moving object.
• A fast-moving object encounters more drag than a slow-moving object. The fast-moving object has to push harder to get the air molecules out of the way, and for the object to move through them.
• An object with a large cross-sectional area or diameter encounters more drag than an object with a small cross-sectional area. The air molecules have to travel farther to get out of the way of a large object. Newton’s 1st Law of Motion (Every object in motion tends to remain in motion unless an external force is applied to it) also explains the differences. 

Fingers and wrist cannot flex or grip the larger ball as much, so less muscle is used to throw ball. Using Newton’s 3rd Law of Motion (For every action there is an equal and opposite reaction) we know than since less energy is generated by the muscle, that less is transferred. The Law of conservation of energy (energy can neither be created nor destroyed by itself. It can only be transformed) tells us that the energy from the muscle is transferred to the ball. Since less is generated in the muscle due to the inability to recruit as much muscle, less energy is transferred to the ball during the throw, and the speed is less. 

Natalie Friery

Overtraining and Adrenal Insufficiency

Running, or any aerobic training in moderation, has a positive effect on health. There is a point of diminishing returns, where chronic stress from overtraining, which is common in runners, may be linked to problems in the adrenal gland. Overtraining syndrome (OS) has been linked with adrenal insufficiency. There is a direct link between stress and the adrenal glands, and the physical stress of overtraining may cause the hormones produced in these glands to become depleted. 

Adrenal Insufficiency: Symptoms and Causes 

Adrenal insufficiency refers to the inability of the adrenal glands to produce a normal quantity of hormones, which leads to a reduced ability in the individual to cope with stress. Adrenal depletion is a milder form of insufficiency, while Addison's disease is a total adrenal gland shutdown, which involves more extreme symptoms which require longer to correct. Addison’s disease is an autoimmune disorder, which has life-threatening complications.

Symptoms of adrenal insufficiency can be directly traced to a reduced secretion of certain hormones when under stress. Within the medulla, or inner core, of the kidney, both epinephrine and norepinephrine are release during the fight-flight response to stress. Stress in the body can be physical, mental, emotional, or even imagined stress, and all have the same impact on the release of hormones and the effect of stress on our body. 

Within the adrenal cortex, or outer shell, aldosterone, cortisol, and cortisone are regulated. These hormones are more critical in body function. Aldosterone helps kidneys retain sodium and excrete potassium. If production falls too low, the kidneys are not able to regulate salt and water balance, causing blood volume and blood pressure to drop, which can result in a life-threatening situation. Cortisol has many functions such as maintaining blood pressure and cardiovascular function, slowing the immune system's inflammatory response, and balancing the effects of insulin in breaking down glucose for energy. Cortisol is also involved in regulation of the metabolism of proteins, carbohydrates, and fats, as it stimulates the liver to raise the blood sugar as needed, in response to metabolic demands, physical activity, and stress. Cortisol has a long half-life in the blood and if often thought to be the body's long-term response to stress, in contrast to adrenaline which is a very immediate and short-term response. Cortisol production is regulated by adrenocorticotrophic hormone (ACTH), made in the pituitary gland.

The hypothalamic-pituitary-adrenal (HPA) axis is highly involved in our body’s short-term and long-term response to stress. Other hormones related to the stress response include corticotropin-releasing hormone and  adrenocorticotrophic hormone. In cases of adrenal depletion, these other hormones are often found to be in short supply (in early stages of adrenal stress) or they can be found to be abnormally high, while another hormone is in short supply. The HPA axis functions to maintain hormone levels by balancing hormones ateach level of the axis. The hypothalalmus releases corticotropin-releasing hormone (CRH), which causes the pituitary to release adrenocorticotrophic hormone (ACTH). ACTH causes the outer cortex of the adrenal gland to increase in size and to release cortisol. At times, serum cortisol may be found to be at a normal level, while ACTH is low. Adrenal depletion involves the entire HPA-axis, and the earlier the problem is discovered, the less the axis will be affected.

Low serum cortisol is a marker of adrenal depletion. There are several symptoms of low cortisol levels, although they are vague and often related to other disorders. Some symptoms include:

• fatigue
• unrefreshing sleep 
• ill-defined malaise
• loss of ambition
• increased fear and apprehension,
• scattered thinking
• decreased concentration and memory
• short fuse
• hypoglycemia symptoms
• sugar cravings
• slow recovery from illness
• allergies or autoimmune disease
• increased achiness or arthritis
• nausea/ no appetite in a.m.
• excessive consumption of caffeine or other stimulants
• tendency to feel best towards evening
• decreased sex drive

Low cortisol levels have been linked to the following:

• personality/lifestyle/occupational factors lead to adrenal insufficiency:
• perfectionism
• a history of severe physical or emotional trauma or prolonged stress
• shiftwork
• teaching or healthcare profession/middle management position
• overtraining 
• any job where the individual feels trapped or powerless
• high consumption of refined flour and sugar
• hypothyroidism

Adrenal insufficiency can be divided into two types, a primary and a secondary form, depending on the length of disease and the primary hormones affected. Primary adrenal insufficiency results from a loss of both cortisol and aldosterone secretion due to the near or total destruction (Addison’s) of both adrenal glands. Most reported cases of primary adrenal insufficiency result from destruction of the adrenal cortex by the body's own immune system and the process takes months to years. Often times, individuals are not aware they have the disease and may me misdiagnosed with another similar disorder. Secondary adrenal insufficiency can be traced to a lack of ACTH, which causes a drop in the adrenal glands' production of cortisol but not aldosterone. This is most commonly found with overtraining in athletes. Symptoms are not usually apparent until over 90% of the adrenal cortex has been destroyed and very little adrenal capacity is left. This is due to the non-specific nature of symptoms and their slow progression. Symptoms are more times than not, often missed or ignored until physically stressful event or crisis, known as an Addisonian crisis, which is characterized by a sudden, penetrating pain in the lower back, abdomen, or legs, along with severe vomiting and diarrhea, followed by dehydration, low blood pressure and a loss of consciousness. 

Symptoms of adrenal insufficiency include:

• chronic, steadily worsening fatigue 
• severe fatigue/low stamina 
• irritability and depression
• weakness/muscle spasm
• loss of appetite/weight
• increased pigmentation of the skin
• inability to cope with stress
• allergies
• faintness and low blood pressure
• nausea/vomiting
• poor circulation
• salt loss/salt cravings 
• painful muscles and joints
• inability to digest food
• hypoglycemia
• intolerance to heat or cold
• lowered resistance to infection

In the recovery from mild cases of adrenal insufficiency, if caught early, correction can occur in a matter of months. In more severe cases, complete correction may require several years; replacement therapy is not suggested in these cases if normal cortisol levels exist, as the body will cease to produce essential hormones naturally. Addison’s disease require lifetime replacement therapy of corticosteroids. The prognosis for those with Addison’s disease is that with replacement medication every day, the individual can lead a normal crisis-free life. There are no specific physical or occupational restrictions, though an individual must learn their limitations and find coping methods for stress. 

Kelly Brooks, Ph.D.

Further Reading:

http://217.160.4.72/NutritionPractitioner/Issues/Issue_11_1/Articles/3%20Overtrainingformatted4_IC_ML3.pdf

http://europepmc.org/abstract/MED/9662686/reload=0;jsessionid=KiPHmJeAq4FTl1cMYqqy.22

http://europepmc.org/abstract/MED/15717662

http://link.springer.com/chapter/10.1007%2F978-0-585-34048-7_2?LI=true

Why Lance Armstrong would still have been an elite cyclist

Lance Armstrong is a great endurance athlete, and would have possibly won the tour De France, regardless of whether or not he blood doped.

Let's put this in perspective.

First of all, the sport is notoriously dirty. Many athletes claim "everyone was doing it," thus Lance felt he had to sacrifice (and harm his future health) to be the "best."

Secondly, Lance will pay a price for "using" what he did. The long terms effects of what he did to "cheat" are extremely detrimental. Lance chose to pay the consequences of using hormones in the long-term.

Lance's Drugs

Third, Lance trained. HE DID THE TRAINING in order to perform well. There is no "magic pill" that athletes can take to make them great. Hard work, sacrifice, and dedication are all part of the formula, and Lance worked extremely hard to perform as well as he did. How many people who are criticizing him can even imagine the amount of effort it took to compete at his level? Or even an amateur level? Fat, lazy Americans speaking of Lance cheating as though they could have won the Tour De France by doping or taking steroids is as laughable as hearing people talk about how they could have hit more home runs than Barry Bonds if they had taken anabolic steroids.

Fourth- Lance is a genetically gifted endurance athlete. I have always used Lance Armstrong as an example in my cardiac physiology lectures as an example of how VO2 max and lactate threshold influence endurance performance. Because maximal aerobic capacity is highly genetic, the fact that Lance has a high VO2 max theoretically means he would perform better than someone with a lower maximal VO2 (due to an increased ability to transport and utilize oxygen). The lactate threshold is the trainable component of aerobic endurance performance, but even if Lance is untrained and accumulates lactate at 40-50% of his VO2max, he would perform better than someone who isn't genetically gifted but who is trained and accumulates lactate around 80% of VO2max.

For example:

Maximal Aerobic Capacity

Lance- VO2 max: 80 mlO2/kg/min

Average Male- VO2max: 40 mlO2/kg/min

Lactate Accumulation Untrained:

Lance- VO2: 40 mlO2/kg/min

Average Male- VO2: 20 mlO2/kg/min

Lactate Accumulation Trained:

Lance- VO2: 64 mlO2/kg/min

Average Male- VO2: 32 mlO2/kg/min

As you can see, even when highly trained, an average male would not have the capacity to transport and utilize oxygen, without accumulating lactate, at the same level that Lance could perform at while untrained.


Lastly, examining how blood doping effects hemoglobin level (assuming doping does not increase blood viscosity to the point that negative effects such as increase BP negatively influence the cardiovascular system) can put things in perspective somewhat.

Each gram of hemoglobin in red blood cells can carry 1.36 ml of oxygen, the oxygen content of the blood (either arterial or venous) can be estimated by:

In males, assume an average hemoglobin concentration of 15 g/dl and an oxygen saturation of 99%. The oxygen concentration of arterial blood is approximately 200 ml of O₂ per liter.

Change the hemoglobin concentration to account for doping, and the values will reflect the change in oxygen content. But tthe cardiovascular system is much more complex than this equation. There are countless other variables are unaccounted for when using this equation. 

No one in the USA cared about the tour De France before Lance...he brought notoriety to the sport. In the USA, we believe in the American dream, and admire those who do all they can to be "the best." Why are we so quick to turn our backs on the athletes who sacrifice for our entertainment?

Kelly Brooks, Ph.D., CSCS*D, HFS, EPC

Does Fitness/Exercise "Video Gaming" really work??

Over the past several years, “gaming” has entered the fitness arena, with new technology allowing participants to “move” and become “active” while playing their games. With the growing obesity epidemic, and the billion-dollar weight-loss industry as motivation, video game companies have marketed their technology to parents who are worried about their children becoming obese (while they play video games) and to a generation of “gamers” who will have the ability to exercise while in their “comfort zone” in front of their television and game system. I have had several graduate students interested in whether video game systems can help to increase fitness. Of the projects we have completed, here is a short summary of the results. 

1. Exercise Adherence: Will an individual be more likely to adhere to an exercise program with a virtual trainer or a to a face-to-face, personal trainer?

Answer: Yes. In two studies, one using the kinect and a virtual trainer andone using the wii fit, we found no significant difference between traditional training days missed in the gym, days missed with the virtual trainer, and days missed using an at-home exercise plan. Days missed were measured over a 3-month period. The accountability of logging exercise in an app on their phone was another variable tested, and it had a positive affect on adherence.

2. Caloric expenditure: Over the course of a typical exercise session, are more calories burned in the gym with a trainer or using a virtual trainer for a workout (if the exercises, intensity, duration are kept constant)?

Answer: This question may seem obvious, but we conducted this study to measure “calories” due to concern about the technology interfering with rest/work ratio. It seemed that there was increased rest time due to having to “set-up” each exercise on the wii or kinect. The results indicated that there was no significant difference in estimated calories burned, based on heart rates achieved and time maintained.

3. Enjoyment: Does an individual enjoy the virtual trainer more than a real-life trainer?

Answer: Subjects reported enjoyment in using the virtual trainer and the real trainer, and although slightly more preferred their “real” trainer, no significant difference was observed.

4. Convenience: Which method is most convenient?

Answer: Almost every person in the study enjoyed the convenience of the virtual trainer. Only individuals in the age group classified as 55 and above reported more convenience with the “real” trainer and exercise program. We attributed this to the fact that these individuals were attending group exercise prior to the study. They also reported little experience with gaming systems. 

5. Playing games vs. Traditional Exercise: Are individuals actually exercising or are they “playing games” that do not burn calories?

Answer: A large majority of person’s using the wii fit logged more time playing “games.” Not all of these games burned substantial calories.

6. Caloric prediction: Is the “calories burned” accurately portrayed by games?

Answer: None of the ten games in this study accurately predicted caloricexpenditure. Caloric expenditure was based off of weight and height, and no heart rate measurement was taken. Almost all of the prediction equations were OVER-PREDICTING caloric expenditure! This is a HUGE problem! If people think they are burning more calories than they are, then they will not lose weight! They may eat more calories than needed! 

7. Injuries: Are the virtual trainers promoting exercises that may injure people due to lack of knowledge?

Answer: This was noted during our investigations. A large percentage ofgames are not adhering to ACSM or NSCA standard’s and guidelines when prescribing exercise. Several games also performed exercises that are considered unsafe by the ACSM.

8. Fitness: Do these games really improve components of fitness? 

Answer: This is the most important question. Do the games work? Yes they do. If you increase activity and actually DO something, you will burn calories. Any method if increasing activity will have a positive impact on your health. Finding something you will adhere to, and that you enjoy is key! I always say, whatever you do- do something! That’s what matters! Gimmicks do not work! Effort, enjoyment, and seeing improvement are all ingredients to the formula of improved health.

Kelly A. Brooks, Ph.D., HFS, CSCS*D, EPC

www.kellyabrooks.com

Twitter: @kabrooks17