Athletic Lab

[This post is written by Cliff Scarborough who is currently working as a Sport Performance Intern at Athletic Lab]

When it comes to sports performance, maintaining a healthy level of hydration is one of the key elements in the ability to produce great results. The National Athletic Trainers Association (NATA), states that improper hydration can lead to negative performance during practice as well as competition due to lack of muscle lubrication which effects muscle elasticity, strength and endurance. Evaporation is usually the primary mechanism of heat dissipation in an effort to assist the body in regulating core temperature, which rises if the body cannot adequately evaporate sweat. During this process, there is a loss of valuable fluids. Dehydration occurs when an athlete’s sweat loss exceeds fluid intake. The rate of sweat loss is determined by the intensity of exercise, environmental conditions, acclimatization state, clothing (type and color), and baseline hydration status along with individual sweat rate.  The term dehydration, is defined by a 2% loss of body weight. This begins to compromise physiology and can start to have negative influences on performance. When an athlete experiences heat cramps, heat exhaustion, or heat stroke he or she is usually higher than 3% past dehydration.

Most athletes do not drink the proper amount of water; however, it is possible to improve drinking behaviors through education, increasing accessibility and optimizing palatability. It is also important to avoid over-hydrating because it can potentially compromise physical health and performance as well. It is recommended that athletes consume 17 to 20 ounces of water or sports drink 2 to 3 hours prior to exercise, another 7-10 ounces 10 to 20 minutes before starting exercise to ensure proper hydration and 7-10 ounces of fluids every 10 -20 minutes once exercise has started. For rehydration, The American College of Sports Medicine (ACSM) recommends that you gradually drink about 23 fluid ounces of fluid for every pound of weight lost during exercise.

Other general recommendations to hydrate properly are as follows:

• Ease of access to beverages.
• Individual containers to insure easy monitoring of intake.
• Athletes should be checked for hydration through urine color or pre-exercise body weight before practice.
• Rehydration should take place within two hours after exercise or practice is done. Cool water for rehydration, carbohydrates for glycogen replenishment and electrolytes to speed up rehydration.

Another factor that should be taken into consideration when monitoring an athlete’s hydration state is weather change and timing of competition or practice to ensure proper fluid intake.

To decrease the likelihood of dehydration and the negative side effects, events should be scheduled in the cooler part of the day. Light colors should be worn over darker colors and athletes should be encouraged to educate themselves on hydration protocol to ensure their own safety while exercising or competing.

Sports drinks like Gatorade that have less the eight percent carbohydrates (CHO) and sodium are recommended for consumption. These drinks are absorbed easily and are well tolerated by the body. Beverages containing more than eight percent carbohydrates (CHO), caffeine, carbonation, and alcohol should be avoided because of the high risk of dehydration associated with urine production, or decreased voluntary fluid intake.   

References:

1 Sawka MN, et al. (2007). Exercise and fluid replacement. American College of Sports Medicine; . American College of Sports Medicine position stand. . Med Sci Sports Exerc ;39:377-390.

2 Jason Brumitt. (2004). NSCA’s Performance Training Journal.

3 National Federation of State High School Associations (NFHS) Sports Medicine Advisory Committee (SMAC), POSITION STATEMENT AND RECOMMENDATIONS FOR HYDRATION TO MINIMIZE THE RISK FOR DEHYDRATION AND HEAT ILLNESS. April 2008

[This post is written by Justin Hardy who is currently working as a Sport Performance Intern at Athletic Lab]

Stretching has various benefits, but many of us do not fully understand when it is appropriate. Should we stretch before or after exercise, and what kind of stretches are best for each scenario? This post will help answer the various questions surrounding the topic of stretching.

There are various types of stretching one can perform: dynamic, static, ballistic, passive, etc. However, there is no clear research that determines one to be superior to the other; rather they can all be beneficial. Arguably, the two most common types are static and dynamic. Static stretching is when a muscle is gradually lengthened to a point of limitation and held. It is recommended to hold a stretch for at least two sets of 15 seconds to 30 seconds, for minimum of two to three times a week. Dynamic stretching is when a muscle or group of muscles is actively taken through a range of motion that generally mimics or relates to movements that will be attempted during the upcoming workout or sporting event.(1)

How does stretching affect performance and training? Contrary to popular belief, stretching has not been proven to help reduce muscle soreness. Moreover, static stretching for long periods of time of the same musculature (120-36000 seconds) has been shown to marginally reduce max strength in participants.(1) While it is unlikely that you would stretch one muscle for this lengthy of a period, it is important to keep this in mind before any workouts or sporting events that will require a maximal strength effort. Small doses of static stretching 15 seconds or less, has not shown the same decreases in performance.(3)

In contrast, dynamic stretching has not shown these results, and can be an essential part of a warm up. Dynamic stretching increases blood flow to activated musculature, enhances the removal of waste products and can help the body increase force production. Furthermore, research shows that there may be positive long term effects of chronic stretching when related to performance, such as sprinting. A specific example is a study conducted by Young and Behm that found submaximal running and practice jumps prior to two max jump performance tests was beneficial to jump height, whereas static stretching prior to the jumps negatively affected jump height.(2)

Ultimately, some strength exercises, such as squats performed to full range of motion, can help maintain an athlete’s mobility overtime. If an athlete can reach full range of motion, static stretching may only be needed in small doses prior to a workout.  If an athlete cannot reach full range of motion, short periods of static stretching prior to a workout can allow an increase in mobility for a short time to help maintain proper form during movements.

References:

1. Bruno, B. (2013). Long Live Static Stretching. T-Nation. Retrieved from http://www.t-  nation.com/free_online_article/most_recent/long_live_static_stretching

2. Kravitz, L. (2009). Stretching—a research retrospective. IDEA Fitness Journal, 6(10), 34-43. Retrieved from http://search.proquest.com/docview/21118102?accountid=14244

3. Young, W. B., & Behm, D. G. (2003). Effects of running, static stretching and practice jumps on explosive force production and jumping performance. Journal of Sports Medicine and Physical Fitness, 43(1), 21-27.

[This post is written by John Grace, CSCS - Athletic Development Coach at Athletic Lab]

There’s no doubt that deadlifts are a great exercise. They recruit many of the same muscles that are recruited while squatting (we all know the benefits of squats by the shear volume of them at Athletic Lab). Just because it’s a great exercise doesn’t mean it can’t be used inappropriately. One of the inappropriate instances is when deadlifts are used when moving as fast as possible in high rep fashion. Just like when Olympic lifts are performed in high repetition fashion, it is inevitable that your deadlift form will break down as you fatigue.  It is very common to see someone be able to push through a deadlift multiple times with very poor form and still complete the lifts to standard, albeit with a rounded back, hyperextended neck, and shaky legs to boot- a disaster waiting to happen. In contrast, when you reach a point of fatigue when squatting, you simply won’t be able to stand the weight up.  High rep squats can be a fine alternative to high rep deadlifts. Squats can give you some of the same benefits while lowering risk of injury.

Although it may be considered appropriate when training for specific competitions that lend itself to these types of movements, like CrossFit-style competitions. However, not as appropriate for the 99% of people that don’t ever plan on competing.

[This post is written by Cliff Scarborough who is currently working as a Sport Performance Intern at Athletic Lab]

Despite the growing number of children and adolescents participating in resistance training activities in recent years, there are still individuals that frown upon the thought of youth resistance training. Many of these individuals base their opinions regarding resistance training on common misconceptions regarding damage to epiphyseal plates and musculoskeletal systems. However, there is no scientific evidence that supports the belief that resistance training will effect growth at any developmental stage during childhood and adolescence. According to the President’s Council on Physical Fitness and Sports, injury to epiphyseal plates was only reported during case studies where improper lifting techniques and excessive workloads were present.

As with any physical activity a child may participate in, the risk of injury is always present; however, that does not necessarily mean injury will occur. The article “Injury Trends and Prevention in Youth Resistance Training”, found in the Strength and Conditioning Journal, states that improper lifting techniques, poorly chosen training loads or lack of qualified supervision contributed to most injuries sustained with resistance training. The U.S. Consumer Product Safety Commission’s evaluation of resistance training-related injuries present in U.S. emergency rooms found that of the injuries reported, for youths between the ages of 8-13 years old, 77% were categorized as accidental, [Accidental in this case is considered injury from dropped weight, improper use of equipment or tripping over equipment]. It was also noted in the injury report that two-thirds of all injuries which were hand or foot related were attributed to “dropping” and “pinching”.

After reviewing these and other findings, I don’t feel the act of our youth participating in resistance training is the problem. I believe it is more so an issue of being misinformed on the causes, effects and lack of preventative measures that limit the occurrence of injury in this particular realm of training.

References:

1. Avery D. Faigenbaum, Ed.D. (Chair) and Lyle J. Micheli, M.D., FACSM; “Youth Resistance Training,” Sports Medicine Bulletin, Vol. 32, Number 2, p.28

2. President’s Council on Physical Fitness and Sports Washington, D.C, Faigenbaum, Avery (2003). Youth Resistance Training. President’s Council on Research and Sports Research Digest, 4, 1-8

3. Faigenbaum, Avery D., Myer, Greg D., Naclerio, Fernando & Casas, Adrian. Injury Trends and Prevention in Youth Resistance Training. Strength and Conditioning Journal. 33, 36-41. 2011

All Scholastic and CF/Performance Fitness classes will be cancelled on Saturday and Sunday, April 13th & 14th due to the USAW Level 1 course using Athletic Lab’s facility. We will still be holding a 9am CFE session at Bond Park. The class will meet at the picnic table area by the boathouse. Here are directions from Athletic Lab to Bond Park. Classes will resume as normal on Monday, April 15th.

[This post is written by Justin Hardy who is currently working as a Sport Performance Intern at Athletic Lab]

One of the best, if not the best, exercises to do for gaining strength, muscle, and losing fat, is the squat. However, there are many people who simply do not do the exercise correctly. This is often due to the sedentary lifestyle that many people live, which results in tight and weak muscles. If the squat is performed incorrectly over a long period of time it can lead to muscle compensations and chronic conditions, such as lower back pain. As Americans already suffer heavily from this malady let’s look at two common ways squatting can cause low back pain.
Squatting can cause lower back pain when the neutral curve in our back is not maintained throughout the movement. A telltale sign of this is a rounding of the back and a loss of a curve in the lower back, often seen towards the bottom of the squat. As Mike Robertson discusses, a major cause of low back pain during squats is when a participant “exceeds their current level of hip mobility, and places stress onto their lumbar spine.”
It can also be harmful to have an excessive curve in the back during squats. According to Kritz, Cronin, and Patria (2009):

When an athlete performs a squat and does not stabilize the lumbar spine and fails to maintain a straight or slightly extended thoracic spine position, an increase in compressive and shear forces of the lumbar spine has been observed. Squatting with an external load with excessive lumbar extension (curved back) dramatically increases compressive forces.

Thus, to avoid putting excessive strain on the back it is crucial to keep a slight, but not dramatic, curve in the back. The Squat should be first attempted with only the body as weight and should be learned correctly, before adding weight. Learning improper movement patterns, such as a nonexistent or an excessive curve in the back can lead to chronic pain.
In order to avoid a rounded back it is important to keep an upright chest throughout the squat. Mike Robertson suggests that to avoid letting the chest cave in athletes should “move your hands in closer to your shoulders, drive your elbows underneath the bar, or to adjust the bar placement on your back”. However, a lot of the times, as Robertson discusses, excessive or nonexistent curving of the back can be caused by a weakness in the stabilizing muscles of the lower back. He suggests using Good Mornings to help strengthen the erector spinae muscles while also helping you to avoid a bent over position during squats. When done correctly squats are a tremendous exercise that should be incorporated in almost all strength training workouts.

Refrences:
Mike Robertson, MS, CSCS, USAW, is the President of Robertson Training Systems and the Director of Custom Athletics in Indianapolis, Indiana.http://robertsontrainingsystems.com/blog/squat/
Kritz, Matthew MSc, CSCS ; Cronin, John PhD ; Hume, Patria PhD. The Bodyweight Squat: A movement Screen for the Squat Pattern. Strength and Conditioning Journal. 31.1 (February 2009), pp 76-85.

[This post is written by John Grace, CSCS - Athletic Development Coach at Athletic Lab]

Squatting is one of the best exercises to improve overall muscular strength, coordination, balance, etc. In the strength and conditioning world, we call this a “bang-for-your-buck” exercise.

By deep, I mean below parallel. Rock bottom is even better.

Here are five reasons athletes should squat, and squat deep.

1. Glute Recruitment - Number one on the list is glute recruitment.  Your glutes are your engine in sports. Strong glutes help you drive during acceleration in sprints. They help you add a kilo to your power clean max. They help you make that long jump PR… the list is endless.  Maximum glute recruitment takes place at full depth in the squat.  Not to mention, squatting and heavy compound movements in general have a huge benefit in central nervous system adaptation and has endocrine boosting effects.(2)

2. More Core Recruitment - The main stabilizers of the trunk are your transverse abdominals, obliques and erectors. These are all heavily recruited during squats.(3)  A larger ROM means your core is under stress, longer (time under tension). Although your core is isometrically contracted throughout a squat, having to stabilize your body (the core’s main job) for a greater ROM under heavy weight is important for greater rate of development.

3. It’s not bad for your knees - There is the notion that squatting below parallel will hurt your knees. It is actually quite the opposite.  When you stop abruptly above parallel, the shear forces being put on the knee joint are like a car slamming on the breaks at a red light. Not good for the brake pads… or your knees.  As Chris Hoina points out in this post, there is less strain on the ACL while squatting in comparison to “less dangerous” leg extension. Additionally, PCL forces are 3.5 times body mass while squatting in comparison to 4.5 times body mass during the leg extension.(1) While there are certain circumstances that may arise with an athlete that may prohibit them from squatting to full depth, healthy athletes should squat deep.

4. Injury Prevention - My previous point and injury prevention go hand-in- hand. If performed correctly, squatting involves many of the joint stabilizers in the ankles, knees, and hips. The coordination and balance needed to correctly perform squats will engage these stabilizers to reinforce the larger muscle groups. If squatting (and other multi-joint movements) is performed correctly this can help act as a mechanism to prevent injuries in itself.

5. Retain/Improve Mobility – Squatting full depth requires a great deal of mobility in the ankles, hips, and low back. Continuously squatting full range of motion (ROM), with good form, will help retain that ROM over time. If you have poor mobility to start, let that weight push you down just a little more each time you squat. If you continuously push your depth limits, overtime, a full depth squat shouldn’t be an issue.

References:

1. Comfort, P., & Kasim, P. (2007). Optimizing squat technique. Strength & Conditioning Journal, 29(6), 10.

2. Hakkinen, K., Pakarinen, A.,Alen, M., Kauhanen, H,. Komi P.V. (1988). Neuromuscular and hormonal adaptations in athletes to strength training in two years. Journal of Applied Physiology. 65(6). 2406-2412

3. Hamlyn, N., Behm, D., Young, W. (2007) Trunk Muscle Activation During Dynamic Weight-Training Exercises and Isometric Instability Activities.  J Strength Cond Res. 21(4). 1108-1112

Spring is here and clocks are jumping ahead.  We have had great feedback on our current CrossFit Endurance schedule. Due to the demand, we are keeping our current CrossFit Endurance schedule (Tuesdays at 7:00am and Saturdays at 9:00am) and adding a third class during the week. Starting April 1st, we will be adding a CFE class on Tuesdays at 6:30pm.

The updated schedule is as follows: