Tidbits

Active Recovery Following intense exercise, lactic acid removal from the blood is attenuated with an active recovery as compared to a resting recovery. The optimal intensity of recovery exercise to promote blood lactic acid removal is approximately 30-40% of VO2 max (Dodd S, et al. 1984). Higher intense exercise would likely increase blood lactic acid levels and therefore hinder removal. Also see Corder (1998, 2000). Standing versus Lying Hamstring Stretch With proper instruction, both the standing hamstring stretch and the lying single leg hamstring stretch are equally effective improve knee extention (when hip was bent at 90 degrees) by 9.4 degrees and 8.1 degrees respectively. Decoster LC, et. al. (2004) Standing and supine hamstring stretches are comparabley effective. Journal of Athletic Training. Supliment 39(2), 97. Stability Ball Sizes Body Height Ball Size Up to 58" (147 cm) Small: 18" (45 cm) 58" (147 cm) to 65" (165 cm)  Medium: 22" (55 cm) 65" (165 cm) to 72" (183 cm)   Large: 26" (65 cm) 72" (183 cm) to 77" (196 cm)   X Large 30" (75 cm) Over 77" (196 cm)  XX Large 33" (85 cm) Chose a ball that allows participant to site with knees and hips bent about 90 degrees, or thighs parallel to floor. Recommended ball sizes will vary to accomate specific exercises, individual needs, and sometimes the difficulty of the exercise. Keep ball inflated to 90% of its maximum diameter (65 cm ball inflates to 58 cm). Work-site Fitness Programs Corperate fitness center benifits: Decrease absenteeism Decrease health care costs Employee recruitment and retension Employee moral improvement A comprehensive review of the literature demonstrated work-site fitness programs were cost-effective and cost-beneficial with an estimated $2 to $5 return for every $1 invested. Baun, W.B., Bernacki, E.J., and Tsai, S.P. (1986) A preliminary investigation: Effect of a corporate fitness program on absenteeism and health care cost. Journal of Occupational Medicine, 28 (1), 18-22. Lynch, W.D., Golaszewski, T.J., Clearie, A.F., Snow, D., Vickery, D.M. (1990) Impact of a facility-based corporate fitness program on the number of absences from work due to illness. Jouneal of Occupational Medicine, 32 (1), 9-12. Shephard, R.J. (1992) A critical analysis of work-site fitness programs and their postulated economic benefits. Medicine and Science in Sports and Exercise, 24 (3), 354-70. Income and Education Level and Physical Activity Participation In 2006, approximately one-third of adults 18 years of age and over engaged in regular leisure-time physical activity. Adults in families with income above twice the poverty level were more likely to engage in regular leisure-time physical activity (34.8%) than adults in lower income families (20.6%). Those more likely to engage in regular leisure-time physical activity where those with some or more college (37.6% participation) as compared to those with a high school diploma (23.5% participant) or those with no high school diploma (16.5% participation). U.S. Dept of Health and Human Services, Centers for Disease control and Prevention, National Center for Health Statistics, Health, United States, 2007. Tapering A reduced training load of 3 to 21 days has been successfuly used in both endurance and strength sports. Runners and swimmers can reduce training load by 60% for up to 21 days without reduction of performance. Costill D, et al (1985) Effects of reduced training on muscular power in swimmers. Physician and Sports Medicine, 13:94-101. Gibala M, et al (1994) The effects of tapering on strength performance in trained athletes. International Journal of Sports Medicine 15:492-97. Houmard J (1990). Reduced trainig maintains performance in distance runners. International Journal of Sprots Medicine, 11:46-51.

DOMS Delayed onset muscle soreness (DOMS) originates from microscopic injury to muscle fibers or their surrounding connective tissue (especicially Z line). This results in a slow cascade of biochemical event leading to inflammation and edema within the injured muscle. The resulting pain develops after 24 to 48 after exercise. Proposed DOMS model: Strenuous Exercise Structural damage to muscle cells Calcium leaks out of sarcoplasmic reticulum Strenuous Exercise Protease activation: results in breakdown of cellular protiens Inflammatory response Edema and pain Some chemicals that may directly affect nerve endings during DOMS are Hydroxyproline, CPK, LDH, and myoglobin which are found in the blood after intense exercise leading to DOMS. Myoglobin can also be found in the urine. Human Machine The human body is about as efficient as most machines. Only 25% of the substrates in the body are used as kinetic energy. 75% of the this fuel is dissipated as heat. Exercise & Cancer “Three types of cancer - colon, breast and prostate - seem clearly to be influenced by physical activity levels,” Dr. Ritva Butrum, Senior Science Advisor to the American Institute for Cancer Research. “Several studies have shown that people with higher levels of insulin and IGF-1 have a higher risk of colon cancer,” “Chronically high levels of insulin and IGF-1 seem to stimulate cells to divide. When more cells are dividing, there is a greater chance of a cancer-causing genetic mutation.” Dr. Edward Giovannucci, Associate Professor of Medicine at Harvard Medical School. “Women who are physically active during adolescence and young adulthood are exposed to lower levels of hormones,” “We think this explains why exercise reduces breast cancer risk in younger women. There is still a lot we need to learn about how exercise reduces risk in older women.” Dr. Leslie Bernstein, Professor of Preventive Medicine at the University of Southern California. American Institute for Cancer Research Newsletter, Fall 2004 Longevity Exercise can add 2 years to your life (Paffenbarger & Lee, 1996). Exercising briskly can add at least 3 years to your life (Oscar 2005). Those who exercise regularly are 65 percent less likely to die prematurely than those who are unfit (Blair et al 1989). Poor physical fitness is directly linked to higher disease rates and higher death from all causes (Andrew, et al. JAMA 2005) 70 Year Old Man *Compared to a 30 year old man at 100% capacity.   Percent capacity* Body weight 88 Brain weight 56 Blood supply to brain 80 Cardiac output (at rest) 70 Kidney's bood filtering rate 69 Number of taste buds 36 Lung capacity 56 Strength of handgrip 55 VO2 max 40 Nerve impulse velocity 90 Arvarez, M (2007). The Check List. HarperCollins Publishers, New York, NY, 262. Fitness & Mortality Subjects: 10,000 men. Fitness level assessed on treadmill. (Blair SH, Kohl H, 1988). All-cause deaths per 10,000 Fitness Level 1) Lowest 2 3) Medium 4 5) Highest Death Rate 64.0 25.5 27.7 21.7 18.6 Relative Risk 1.0 0.40 0.42 0.34 0.29 Comparison of the Benefits of Aerobic and Resistive Exercise Key: + more, - less, = no change Exercise   Aerobic Resistive Bone Mineral Density ++ ++ Body Fat - - - Lean Body Mass = ++ Strength = +++ Insulin response to glucose - - - - Basal insulin levels - - Insulin sensitivity ++ ++ HDL ++ += LDL - - - = Resting Heart Rate - - = Stroke Volume ++ = Resting Systolic BP - - = Resting Diastolic BP - - - = VO2 max +++ + Endurance Time +++ ++ Physical Function ++ +++ Basal Metabolism + ++ The President's Council on Physical Fitness and Sports Research Digest. First Exercise Recommendations for Physical Disorders The first exercise recommendations to treat physical disorders appears in the Huang Ti Nei ching (The Yellow Emperor's Classic of Internal Medicine), a Chinese treatise dating from 2700 BC. The book advises exercises of hands and feet, breathing exercises, and massage of skin and flesh to alleviate paralysis, chills, and fever. Anzovin S & Podell J (2000). Famous First Facts, International Edition, HW Wilson Company, pg 260.