Athletic Lab

Over half of Athletic Lab’s athletes are females. Many participate in sports like volleyball, basketball and soccer that have been linked with very high likelihoods for ACL tears.

[This post is written by Chris Hoina, CSCS - Athletic Development Coach at Athletic Lab]

A large body of literature suggests that gender differences are partially responsible for the high prevalence of ACL injuries in female athletes. It is common knowledge that the female athlete is more susceptible to certain injuries. However, the reasons for why these propensities exist may not be fully known or understood to the athlete, coach or practitioner. The athlete or coach who is constantly keeping up to speed on the latest evidence based research may find themselves perplexed by the number of studies that attempt to determine a causality between genders and ACL injuries. Here we will discuss two studies that provide us with a better understanding of why ACL injuries occur more in females than males.

As indicated by Krishnan, Huston, Amendola and Williams (2008) it has been determined that female athletes have a higher incidence of anterior knee pain and non contact anterior cruciate ligament injuries than males (p. 800). Many of us however are left asking how or why this is possible? However, the answer is not as succinct as the question. It has been postulated that altered biomechanics and neuromuscular control play a significant role in the disproportionate incidence of knee joint injuries (Krishnan et al., 2008, p. 800 ).

Researchers of this study sought to determine if muscular control of the quadriceps and hamstrings varied in males and females. Although the goal of this study was not to determine causes of ACL injuries, some data was discovered that pertains to this problem. Krishnan et al. (2008) discovered that “females recruit a larger number of motor units than males for a given contraction intensity and tend to preferentially recruit new motor units prior to increasing motor unit firing rates” (p. 806). In lay terms, this translates to a broader, less specific and less controlled use of musculature during activities. In conjunction with this observation, Krishnan et al. (2008) have theorized that “the higher level of quadriceps activity observed in females may predispose them to non-contact ACL injuries and help explain the gender disparity in injury incidence” (p. 806 ). This theory suggests that increased quadriceps activity in females leads to a greater anterior tibiofemoral shear load, thus placing more strain on the the ACL (Krishnan et al., 2008, p. 806). This is but one of many in a sea of studies that scratch the surface as to why ACL injuries are more prevalent in females than males.

A second study, conducted by Varadarajan, Gill ,Freiberg, Rubash and Li (2008) identified the gender differences in trochlear groove orientation and rotational kinematics of the knee. In this study, researchers discovered that “females showed a greater external tibial rotation at 0° flexion, smaller internal rotation at 30° flexion, and great range of tibial rotation, during the weigh-bearing activity”(Varadarajan et al., 2009, p. 874). This increased joint laxity has been shown to contribute to the increased Q angle during weight-bearing activity thus causing a shift of contact pressure towards the lateral facet of the patellofemoral joint (Varadarjan et al., 2009, p. 874). Joint laxity along with “increased external rotation at low flexion angles could predispose the female knee to increased ACL impingement with the lateral femoral condyle during pivoting motions associated with ACL injuries (Varadarajan et al., 2009, pp. 874-875). Again, in lay terms, this essentially states that some females may be predisposed to a less efficient and less stable patellofemoral joint.

It appears that many female athletes may be predisposed to ACL injuries for a number of reasons. It is important for the athlete, coach and practitioner to realize that there is not one cause of ACL injury in the female athlete. Theses are simply two studies that point towards causal relationships within the research results, however many more studies elucidate why ACL injuries are more common in females than males. The take home message here, is to realize that some women may be predisposed to ACL injuries, but that these injuries can be mitigated by the inclusion of proper strength and conditioning strategies.

Reference:
Krishnan, C., Huston, K., Amendola, A. & Williams, G. N. (2008). Quadriceps and hamstrings muscle control in athletic males and females. Journal of Orthopaedic Research, 26(6), 800-808.
Varadarajan, K. M., Gill, T. J., Freiberg, A. A., Rubash, H. E. & Li, G. (2009). Gender differences in trochlear groove orientation and rotational kinematics of human knees. Journal of Orthopaedic Research, 27(7), 871-878.

There are a few changes made to the schedule leading into the holidays. The classes list as follows:

• December 24th - CF/Performance Fitness 7:00am, 8:00am, 5:00pm, 6:00pm. Scholastic 3:45pm
• December 25th - CLOSED
• December 26th - CF/Performance Fitness 7:00am, 5:00pm, 6:00pm, 7:00pm. Scholastic 3:45pm, 6:00pm
• December 27th - Classes resume as normal.

We hope everyone has safe travels and a happy holiday!

We have an interesting community at Athletic Lab full of great inspirational stories ranging from professional athletes, high schoolers and any-thing but ordinary ‘joe blows.’ Moving forward we’ll be profiling one member a month. Our first, is Keri Ackerman.

Chris Hoina, HPC Elite athlete and Athletic Lab Sport Performance Coach, was featured in the latest issue of Walter Magazine. Chris, a USA Skeleton developmental athlete, with years of training under his belt, looks to take the 2018 Olympic Games head on.

But if you’re Chris Hoina, you duct tape your cleaved chin back together, clean up the blood the best you can and head back up to the start house, because you will not be wasting a run today.

This excerpt sums up Chris’s career and shows the love he has for the sport and his determination to succeed. You can read the entire article here.

We will be having a potluck dinner at Athletic Lab on Saturday, December 8th at 3:00 pm. We know the holiday season is coming up, so we would like to extend an invitation to all members and family before it gets too hectic.  This is also an opportunity to meet and chat with Dr. Mike Young and other Athletic Lab members, if you have not already had the privilege to do so. Mike is the co-owner of Athletic Lab and has been off-site with the Vancouver Whitecaps for the last year. We will have a sign up sheet at the front desk asking how many people will be in your party and for your generosity to bring a dish to share. We hope to see everyone there.

Off for winter break and need somewhere to get a leg-up on the competition? Athletic Lab will be holding collegiate soccer training, starting on December 17th.  This program will be headed by Stephanie Shaw, four year player at Division I East Carolina University. The training will be on Monday, Tuesday, Thursday, and Friday from 9:00am - 10:30am starting December 17th. Be better than the competition; train while they’re sitting on the couch. Spots filling fast. Sign up here.

We are two weeks away from hosting our first USAW Level 2 course.  Harvey Newton, 1984 USA Olympic Weightlifting Team head coach, and Dr. Mike Young, Fitness Coach of the Vancouver Whitecaps (MLS) and co-owner of Athletic Lab, will be instructing throughout the weekend. Below is the course information and a link to register:

You can register for the Level 2 course here: REGISTER

Athletic Lab is also hosting a USAW Level 1 course in April 2013. More information here

Level 2 Course Information:

Successful completion of this comprehensive introductory course will result in a Level 2 Senior Weightlifting Coach Certification

Course Location:
Athletic Lab
1823 North West Maynard Rd.
Cary, NC 27513

Date: December 14th-16th, 2012

Coordinator: Chris Garrett - 919-475-8777 - .(JavaScript must be enabled to view this email address)

Instructor: Harvey Newton - .(JavaScript must be enabled to view this email address)

Hotel Accommodations: http://bit.ly/usawlevel2 (the special room rate has already been applied) If you are calling, please mention the USAW course at Athletic Lab.

Level 2 Registration Fee: $495.00

Course Description:

The Level 2 Senior Coach Course is the second formalized education course within USA Weightlifting’s Coaching Education curriculum. The course accommodates the needs of coaches who have already qualified as Level 1 Weightlifting Coach (Club Coach) and is generally scheduled over four consecutive days or two 2-day segments.

The aim of this course is geared toward the developing Level 1 Weightlifting Coach graduate who has progressed beyond coaching beginners. The course offers an expanding education for coaches, introducing many Sports Science elements. Instructors will provide candidates with a body of knowledge and practical expertise so that they can develop their lifters from Club standard to National standard and beyond. More emphasis is on programming of training and preparing athletes to compete on the international platform. A more comprehensive biomechanics chapter is included and a number of new topics are introduced such as anatomy, physiology, kinesiology, nutrition, strength and power principles and general physical preparation.

Prerequisites to taking the course:

• Level 1 Weightlifting Coach or Level 1 Sport Performance Coach certification
• Current USAW membership and certification at the time of the course

*Candidates seeking promotion to Level 2 Coach status can attend and pass the course if they have not fulfilled the athlete requirements listed below. However, they are given a two (2) year period to complete these requirements. Only then will the Level 2 Coach certification be awarded.

USAW Level 2 Senior Coach Certification is contingent on the following:

• Successful completion of the Level 2 Senior Coach Course
• Receive a passing score on the Level 2 Senior Coach Course Test and the LWC Referee Test
• Provide proof of current (accredited) CPR certification (USAW is not responsible for applicable fees) Certification accepted from the American Red Cross, the American Heart Association, and the National Safety Council.
• Pass a background check(USAW is not responsible for applicable fees)
• You must coach at least
• Four (4) individual USAW-registered athletes at the National School Age Weightlifting Championships OR
• Two (2) individual USAW-registered athletes at any of the following:
• the National Junior Weightlifting Championships
• National Collegiate Weightlifting Championships
• American Open Weightlifting Championships
• National Weightlifting Championships
• The athletes you coach must have you listed as their coach on their respective USAW membership accounts.
• Active, continued USAW membership and certification at the current level.

Please note the following critical information:

• You MUST be present for the ENTIRE course and exam in order to be eligible for certification.
• The deadline to register for any course is 5 business days prior to the beginning of the course.
• In the event a course is cancelled, USA Weightlifting is not responsible for any hotel, travel or other costs incurred by people who have registered for that course.
• To maintain certification, annual USA Weightlifting membership renewal and bi-annual background checks are required.

It’s Thanksgiving and we would be remiss if we didn’t show our appreciation for all of our clients and supporters. We would like to thank all our clients and supporters for trusting Athletic Lab with your health, fitness and athletic performance needs. Without your support and business we wouldn’t be where we are today. We know that you have many options for places to train and we are grateful that you have placed your confidence and trust with us. Thank you and we look forward to providing you with the best possible sport performance and fitness services for years to come. Happy Thanksgiving!

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

This is the third and final installment of this series. If you missed the last two entries in this series, you can read the first one here, and the second installment here. This entry will discuss the advantages and disadvantages of weightlifting belts.

Weightlifting belts are widely used among Olympic weightlifters as well as recreational weightlifters.  Heavy duty belts are generally made of leather with a double prong buckle, while lighter duty belts are often made of nylon with a velcro strap. The main purposes of the weightlifting belt are to support the lumbar (lower) spine and create an increase in intra-abdominal pressure. This increased intra-abdominal pressure helps to support the spine and create a much more stable torso. 

Attila J. Zink, et al. (1) studied the effects of the squat with and without a weight belt at 90% of the individual’s 1 repetition maximum (1 RM).  During the ascent and descent of the lift, they found that the bar moved at a higher velocity while wearing the weight belt.  This would suggest that the lifter is capable of generating more power while lifting with a weight belt.  The study also found that while power output may increase with a weight belt, muscle activity actually decreases.

The use of a weight belt actually decreases muscle activity of the two largest and most significant muscle groups employed during the squat movement: the glutes and the erectors. The erector spinae muscles are the rope-like muscles running down the midline of the back-some of the strongest muscles in the body. Wearing a weight belt may have a negative impact on these muscles to activate to their full potential. Although you may not realize this impact initially, there is a possibility that you will eventually reach a point of diminishing returns.

As with knee wraps, weightlifting belts do not need to be worn to lift with proper form. If anything, weight belts should be worn sparingly at weights that are rep max attempts or near rep max attempts. It is also important to realize that at these higher weights, belts are generally considered more of a safety precaution and less of a performance enhancement.

Reference:
1. Zink, Atilla J., William C. Whiting, William J. Vincent, Alice J. McLaine. “The Effects of a Weight Belt on Trunk and Leg Muscle Activity and Joint Kinematics During the Squat Exercise”. The Journal of Strength & Conditioning Research. (2001). 15. 2. 235-240.

[This post is written by Drake Webster, CSCS - Athletic Development Coach at Athletic Lab]

When people come through the door of Athletic Lab for the first time we always give them a warning before training. We tell people to take it at their own pace and use rest days wisely between training sessions. This is because of the intensity of training and how long recovery can sometimes take. But what happens after this ‘break in’ period?

Once a person has reached certain fitness level the body needs to be pushed to the next level. Think of it as stairs, when starting we are at the bottom stair. At each stair we train for a certain time with a certain stimulus. If nothing is ever changed then we stay put on the same stair. This is sometimes known as a plateau. To continue to see positive gains/results something needs to be changed in your training, either the intensity, frequency, or mode of exercise. 

The two ways I feel are the easiest and simplest to change at Athletic Lab are to increase intensity and frequency. Increasing intensity could be adding weight during the strength portion or strength class, working at a higher intensity of your aerobic capacity, or decreasing the rest between sets or reps during conditioning. Increasing frequency is simple, come to more classes. A study published in the Archives of Internal Medicine (Slentz, Duscha, and Johnson 31-39, 2004) states, “...a clear dose-response effect between amount of weekly exercise and decreases in measurements of central obesity and total body fat mass, reversing the observed effects in the control (non-exercising) group. The close relationship between central body fat and total fat and cardiovascular disease, diabetes, and hypertension lends further importance to this finding”.  Basically, dose-response effect means more exercise produces greater benefits.

People get comfortable in a routine which can have its benefits, but to see the biggest results, changes to the stimulus need to be made. Many times the reasons for this stagnate behavior is not knowing how to change. The results of this study show that more exercise yields more benefits. If you’ve reached a plateau, it may be time to change something up. The change doesn’t need to be major. If you’re not sure where to start try adding another day of training each week or push yourself a little harder. Athletic Lab is here to help you achieve your potential; we encourage you to use us as much as possible.

REFERENCES: Slentz, Cris, Brian Duscha, and Johanna Johnson. “Archives of Internal Medicine.” Archives of Internal Medicine. 164.1 (2004): 31-39. Web. 18 Nov. 2012.