So, I read a little article in a 'newsletter email' from STT (smarter team training) about the new (ish) fad of the various 'shape up / toning' shoes... maining for... well CHICKS...
So the article was basically about the science behind the shoes... do the shoes REALLY activate the muscles in your lower limbs just by simply... well wearing them? Multiple studies with multiple groups of women in multiple parts of the world, fortunatly, or unfortunatly, (depending on you who are considering) have shown that no the shoes do not heighten the muscle activation in your legs by simply wearing them.
However, there is a heightened amount of muscle activation (esp of the feet/calf) when you initially wear such a shoe, and this is most likely due to the 'wobbly' 'uneasiness' or walking / moving in the shoe, so you are unstable and thus your feet / calf muscles go into overdrive, but once you get used to how the shoe wobbles/rocks... the mucle activation goes back to normal...
So, I don't want to completly knock all types of 'toning' 'shape up' shoes... bc I guess they do kinda work, a little... but lets me for real ladies... do you really think a pair of $50-80 shoes are going to get you 'toned' and 'in-shape?' Lo siento but I do not think it works that way.
Now, I think if you are an elder person, or a person with other 'injury' etc issues in which they cannot work out in any capacity, besides walking... then I would probably say, sure go ahead try them (as long as its not a 'fall liablity' i.e an older person with a history of falls, or whom might fall if wearing an 'unstable' shoe).
So ladies, I hope we can eventually learn from the gimicks that are constantly being thrown at us about 'losing weight' and 'getting in shape' and maybe we will all turn to a real gym and do some sort of real exercise as opposed to buying the 'next best thing in keeping fit/toned'.
GIRL POWER!
~KIK~
Saturday, July 16, 2011
Friday, June 24, 2011
“Cave Man / Meat Head Syndrome”
So, I'm sure this has been talked about or written about a ton of times. But, I personally have never thought about it ‘out loud’. Now I’m not sure the ‘p.c’ name for this, because I don’t know if it’s a good thing, a bad thing, just a thing, or what. So please no one take offense, it is just a name.
Now, I like to call this ‘cave man and/or meat head syndrome’ . And it tends to occur a decent amount in the fitness world. The ‘cave man syndrome’ to me is when a person feels and/or believes that being a strength coach (esp) or a personal trainer, does not take too much brain power or scientific knowledge. I have heard time and again: (from strength coaches and personal trainers alike) “what we do is not rocket science”. Well no, obviously it is not, but it is still science. Exercise physiology, exercise SCIENCE?! It is not called that for a reason?
Sure I know there are different levels of education and experience in the fitness industry, and some people know or understand more than others but please, can we not all become “cave men”? There has to be a happy medium between Dr. Knows It All, and Mr. Meat Head.
A lot of coaches seem to support/stand by the 'mead head syndrome’. They believe that strength and conditioning is not rocket science and that strength coaches really can be 'just dumb meat heads'. Part of this I understand. “The meat head though process”: If you want to get stronger pick up something heavy 5 times, two days later pick up the same thing 8 times, or pick up something heavier 5 times. If you do that, you'll get stronger etc.” In some regards it is that simple. But, it isn’t always that easy. Sometimes that doesn’t work. Sometimes there are athletes or clients with ‘issues’ that arise and can interfere with the ‘easy/basic’ theory (pick something heavy up, to get stronger pick something heavier up next time). These athletes require our nerdy scientific data because of their body or their life. And thankfully with knowledge and research we are able to provide our clients and athletes with programs that fit their needs.
So, I guess what I wish would occur is that strength coaches (and personal trainers) can find a way to stand in the middle of this spectrum. Don't forget the simple (meathead) aspect of our career, sometimes it really is that simple to make an athletes better/strong. But, when it is not dont be afraid to open up a book, or watch a dvd and break out that nerdy 'exercise physiology'. If only we could all be the 'ideal' strength coach, a 'neardy meathead'.
Coach KIK
Now, I like to call this ‘cave man and/or meat head syndrome’ . And it tends to occur a decent amount in the fitness world. The ‘cave man syndrome’ to me is when a person feels and/or believes that being a strength coach (esp) or a personal trainer, does not take too much brain power or scientific knowledge. I have heard time and again: (from strength coaches and personal trainers alike) “what we do is not rocket science”. Well no, obviously it is not, but it is still science. Exercise physiology, exercise SCIENCE?! It is not called that for a reason?
Sure I know there are different levels of education and experience in the fitness industry, and some people know or understand more than others but please, can we not all become “cave men”? There has to be a happy medium between Dr. Knows It All, and Mr. Meat Head.
A lot of coaches seem to support/stand by the 'mead head syndrome’. They believe that strength and conditioning is not rocket science and that strength coaches really can be 'just dumb meat heads'. Part of this I understand. “The meat head though process”: If you want to get stronger pick up something heavy 5 times, two days later pick up the same thing 8 times, or pick up something heavier 5 times. If you do that, you'll get stronger etc.” In some regards it is that simple. But, it isn’t always that easy. Sometimes that doesn’t work. Sometimes there are athletes or clients with ‘issues’ that arise and can interfere with the ‘easy/basic’ theory (pick something heavy up, to get stronger pick something heavier up next time). These athletes require our nerdy scientific data because of their body or their life. And thankfully with knowledge and research we are able to provide our clients and athletes with programs that fit their needs.
So, I guess what I wish would occur is that strength coaches (and personal trainers) can find a way to stand in the middle of this spectrum. Don't forget the simple (meathead) aspect of our career, sometimes it really is that simple to make an athletes better/strong. But, when it is not dont be afraid to open up a book, or watch a dvd and break out that nerdy 'exercise physiology'. If only we could all be the 'ideal' strength coach, a 'neardy meathead'.
Coach KIK
Wednesday, June 22, 2011
The Muscular System
oooo ahhh muscles! Body World! Movement, Exercise, Lifting heavy sh$$. So like I said I'd post something about the 'muscle system' since that is what we discussed in class this week. Lucky for me I have an awesome dad and awesome résumé and took AP Bio and independent study kinesiology in HS, so a lot of it is review. But, it’s always good to remember or review the muscles of the body etc.
I obviously do not think that we need to call the 'quads' the 'rectus femoris' or anything like that. But, we should still as coaches or trainers know the 'scientific' name for a muscle. Sometimes you do get those extra curious athletes or clients and they might ask more specifically what 'muscle' does this exercise/lift ‘work’. Usually an exercise works more than one muscle, or even better works every muscle. But, better be safe than sorry to know the answer to a curious minds question.
It's hard to say which is the coolest organ of the human body, but at times I like to think the muscles are. That is probably my bias opinion though, if I knew more about the heart / lunges I'd probably pick them. Anywho, it still amazes me how awesome one's muscles can be. And how we can train in certain ways to make our muscles look/feel/work in different ways. We have fast and slow twitch muscles and if we train in a certain way, over time, we can gain more of either type.
It is easy to say that "the quads extend the leg and the hamstrings flex the leg". But, that sounds pretty elementary to me. Unfortunatly I know there are a lot of people out there in the fitness world that are sticking to just that, 'the basics'. Which is understanding because we certainly do not want to go on a tangent in front of our clients dropping all of these scientific names / terms etc.
However, I do think at times that as 'fitness enthusiast' or 'experts' or 'professional' we do tend to neglect the beautiful and wonderful muscular sytem. I think that we should be sure to know and understand the muscular system down to the core, and not just keep simplifying it either because we are lazy, or simply do not know more than the 'basic' aspects.
Keep your muscular system working,
Coach KIK
I obviously do not think that we need to call the 'quads' the 'rectus femoris' or anything like that. But, we should still as coaches or trainers know the 'scientific' name for a muscle. Sometimes you do get those extra curious athletes or clients and they might ask more specifically what 'muscle' does this exercise/lift ‘work’. Usually an exercise works more than one muscle, or even better works every muscle. But, better be safe than sorry to know the answer to a curious minds question.
It's hard to say which is the coolest organ of the human body, but at times I like to think the muscles are. That is probably my bias opinion though, if I knew more about the heart / lunges I'd probably pick them. Anywho, it still amazes me how awesome one's muscles can be. And how we can train in certain ways to make our muscles look/feel/work in different ways. We have fast and slow twitch muscles and if we train in a certain way, over time, we can gain more of either type.
It is easy to say that "the quads extend the leg and the hamstrings flex the leg". But, that sounds pretty elementary to me. Unfortunatly I know there are a lot of people out there in the fitness world that are sticking to just that, 'the basics'. Which is understanding because we certainly do not want to go on a tangent in front of our clients dropping all of these scientific names / terms etc.
However, I do think at times that as 'fitness enthusiast' or 'experts' or 'professional' we do tend to neglect the beautiful and wonderful muscular sytem. I think that we should be sure to know and understand the muscular system down to the core, and not just keep simplifying it either because we are lazy, or simply do not know more than the 'basic' aspects.
Keep your muscular system working,
Coach KIK
Sunday, June 12, 2011
The Skeletal System
So I'm taking an Intro to Anatomy and Physiology class this summer, and currently we are learning the Skeletal System. And of course reading the chapter and lecture on this subject manner lead me to think about the connections to Exercise Science / Strength and Conditioning. I believe it is important for people in athletics or fitness should make sure they are constantly remembering and reminding themselves of the skeletal system and how it works. No obviously I am sure every strength coach or personal trainer knows the 'basics' of the bones in the body. But, I think it would be safe to say that a lot of people have forgot the ins / outs of the skeletal system because they either learned it so long ago, or simply just havent been 'brushing' up on the subject.
Here are some points / ideas I have taken away from the chapter on the Skeletal System:
Types of Fractures: There is a short section describing different types of bone fractures a person can endure. Knowing about different types of fractures will be important should you ever have an athlete or client who is recovering from a recent fracture. One type of fracture that really stuck out to me was a "spiral fracture" which occures from excessive twisting of the bone. Should you be training a client or athlete who is recovering from a 'spiral fracture' you may want to consider eliminating twisting / rotating movements around that joint/bone. Or at least do twisting / rotating actions with caution.
Bones are Levers: Something all coaches and personal trainers should know, but some might forget. Levers have 4 different components. 1. rigid bar 2. folcrum/pivot point 3. object being moved 4. force moving the object. Best / most common example, would probably be the arm bones (humerus, ulnar, radius) performing either a curl, or extension. When performing a curl: ulnar and radius are the rigid rod, elbow is the folcrum/pivot point, object being moved would be the weight (whatever it maybe), and the force moving the object would come from the bicep. So, there is something to think about, how when it comes to movement, bones act as levers and folcrums to provide a movement.
Joints: Knowing the different joints of the body, what bones they consist of, and how they move / function. Is another important aspect of the skeletal system that I believe carries over to strength and conditioning. ESP with certain sports that place a lot of stress on certain joints. Swimming (shoulder), Baseball/Softball (shoulder/elbow), Soccer/Basketball (knee). It is important to know how much movement a certain joint has, as to not ask a certain joint to do more then it is meant to or prepared to do (synarthrotic, amphiarthrotic, diarthrotic). Also, what type of joint it is which will tell you what it is made of, how strong it is, and its ROM (fibrous, cartilaginous, synovial). The shape of the joint is also important to know, this will help you understand how the joint moves (ball and socket, saddle, pivot, hinge). Lastly, the different types of joint movements should be memorized and which joint a certain movement belongs to is also important to know.
Now all of this knowledge may seem trivial, or elementry, but I feel the basics of anatomy, physiology and kinesiology are the things we forget and/or ignore the most. I also think it is important to know and understand the basics because this is how we should explain things to our clients/athletes or teach them. We most continually learn and increase our knowledge, but we must try not to forget about the basics and continue to come back to the basics refresh of memory and find new ways to connect the basics to the more advanced.
That is all I have for now on the skeletal system, I might add more later this week. Next subject manner will be on the muscular system.
The Hip Bones Connected to the Thigh Bone...
KIK
Types of Fractures: There is a short section describing different types of bone fractures a person can endure. Knowing about different types of fractures will be important should you ever have an athlete or client who is recovering from a recent fracture. One type of fracture that really stuck out to me was a "spiral fracture" which occures from excessive twisting of the bone. Should you be training a client or athlete who is recovering from a 'spiral fracture' you may want to consider eliminating twisting / rotating movements around that joint/bone. Or at least do twisting / rotating actions with caution.
Bones are Levers: Something all coaches and personal trainers should know, but some might forget. Levers have 4 different components. 1. rigid bar 2. folcrum/pivot point 3. object being moved 4. force moving the object. Best / most common example, would probably be the arm bones (humerus, ulnar, radius) performing either a curl, or extension. When performing a curl: ulnar and radius are the rigid rod, elbow is the folcrum/pivot point, object being moved would be the weight (whatever it maybe), and the force moving the object would come from the bicep. So, there is something to think about, how when it comes to movement, bones act as levers and folcrums to provide a movement.
Joints: Knowing the different joints of the body, what bones they consist of, and how they move / function. Is another important aspect of the skeletal system that I believe carries over to strength and conditioning. ESP with certain sports that place a lot of stress on certain joints. Swimming (shoulder), Baseball/Softball (shoulder/elbow), Soccer/Basketball (knee). It is important to know how much movement a certain joint has, as to not ask a certain joint to do more then it is meant to or prepared to do (synarthrotic, amphiarthrotic, diarthrotic). Also, what type of joint it is which will tell you what it is made of, how strong it is, and its ROM (fibrous, cartilaginous, synovial). The shape of the joint is also important to know, this will help you understand how the joint moves (ball and socket, saddle, pivot, hinge). Lastly, the different types of joint movements should be memorized and which joint a certain movement belongs to is also important to know.
Now all of this knowledge may seem trivial, or elementry, but I feel the basics of anatomy, physiology and kinesiology are the things we forget and/or ignore the most. I also think it is important to know and understand the basics because this is how we should explain things to our clients/athletes or teach them. We most continually learn and increase our knowledge, but we must try not to forget about the basics and continue to come back to the basics refresh of memory and find new ways to connect the basics to the more advanced.
That is all I have for now on the skeletal system, I might add more later this week. Next subject manner will be on the muscular system.
The Hip Bones Connected to the Thigh Bone...
KIK
Monday, January 24, 2011
Poor Lifting Technique
Saw this video thanks to a facebook post by Jaime Rodriguez one of the full time coaches I worked with at MBSC this summer. He pointed out the bad clean form specifically, so I watched and had to agree and thus had to write about it.
The link is below, it is a video of the 'pre nfl combine training' by Brandon Graham a UMich fb player... watch the video and make your own thoughts/ideas
http://www.youtube.com/watch?v=f-Aky4TdRuI
I am not really sure where to begin, but I guess watching his form makes me thankful that I was able to intern at such a wonderful place like MBSC where they take the time to teach/show/coach the athletes exactly how to do a certain exercise, so videos like this dont occur and injuries dont occur. Unfortunatly not every school, facility or coach spends as much time and energy to do this I am beginning to learn, and that is upsetting to me.
Obviously with every lift or exercise you don't have to be as 'anal' or observant I am also beginning to learn. For instance so what if an athlete/client isn't getting to exactly parallel during a squat. It will not hurt the athlete/client and it is not the end of the world. However, with the olympic/power lifts injuries can occur more easily and form/technique should be taught, and coached properly as well as observed with a more keen eye.
Anywho just a short little entry that I thought would be good to write about thanks to that video Jaime posted.
Coach KIK
The link is below, it is a video of the 'pre nfl combine training' by Brandon Graham a UMich fb player... watch the video and make your own thoughts/ideas
http://www.youtube.com/watch?v=f-Aky4TdRuI
I am not really sure where to begin, but I guess watching his form makes me thankful that I was able to intern at such a wonderful place like MBSC where they take the time to teach/show/coach the athletes exactly how to do a certain exercise, so videos like this dont occur and injuries dont occur. Unfortunatly not every school, facility or coach spends as much time and energy to do this I am beginning to learn, and that is upsetting to me.
Obviously with every lift or exercise you don't have to be as 'anal' or observant I am also beginning to learn. For instance so what if an athlete/client isn't getting to exactly parallel during a squat. It will not hurt the athlete/client and it is not the end of the world. However, with the olympic/power lifts injuries can occur more easily and form/technique should be taught, and coached properly as well as observed with a more keen eye.
Anywho just a short little entry that I thought would be good to write about thanks to that video Jaime posted.
Coach KIK
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