Why you should hold your breath at the gym

     Yes, you read that right. 

You should be holding your breath at the gym.

Holding your breath is scientifically proven to help you lift weights

It's true

Lemme explain

    When performing exercises that load up the vertebral column or structural exercises such as deadlifts, heavy squats you could consider a maneuver called the Valsalva Maneuver. The Valsalva maneuver is the process of holding your breath that creates a more rigid, neutral spine to aid in supporting the entire torso. 

How is this possible?

Pictorial diagram of the Valsalva Maneuver.

    The lower half of the vertebra is comprised of fluid and the upper half is composed of air. By restricting the airflow, it prevents air from escaping. Knowing what we know about gas it is compressible. By compressing the gas, we essentially trap the fluid of the lower half. We know from Pascal's law that fluid is not compressible, so by trapping the fluid we create a rigid structure. Think about when you pinch a garden hose preventing water from coming out. The hose becomes rigid, building pressure. Same effect on the body. We create a "Fluid ball" that helps compress the fluid thus making it rigid. In the fitness world we call this building intra-adnominal pressure. This creates a neutral spine that aids in lifting heavy weights. Performing this maneuver repeatedly actually creates an adaptation wear your body becomes accustomed to it and gets better at it. 

    Now, there are some drawbacks to performing this maneuver. For the untrained individuals it can be a daunting endeavor. I mean who intentionally withholds oxygen to the brain? Also, by not exhaling we expose ourselves to dizziness, disorientation and high blood pressure. In extreme cases blackouts. It should only be used for a few seconds otherwise you're going to end up like those jack Wagons on YouTube passing out. Older lifters or folks with high blood pressure already should not be doing this maneuver.    

    Weightlifting belts do the same thing and may be an alternative to those unfamiliar or uncomfortable using the maneuver. There is a catch. Repeated use of a lifting belt does not create an adaptation within the body. The body becomes reliant on the belt (let alone the mental aspect when you forget your belt for the gym). Belts should only be used when performing structural exercises (same exercises that you use the Valsalva maneuver). Isolation exercises such as bicep curls or leg extension defeat the purpose of using a weightlifting belt.  

    

Handgrips for strength training.

Let's dive into the topic of different types of grips used in weightlifting and strength training: pronated, supinated, alternated, and hook grip.

Pronated Grip: 

The pronated grip is one of the most common grips used in weightlifting and exercises like pull-ups and deadlifts. It involves holding the barbell or dumbbell with your palms facing downwards and away from your body. This grip engages the forearm muscles more intensely compared to other grips, making it effective for exercises where grip strength is crucial. However, it can also put more stress on the wrists and elbows, especially with heavier weights.

Supinated Grip: 

Conversely, the supinated grip involves holding the barbell or dumbbell with your palms facing upwards towards your body. This grip is commonly used in exercises like bicep curls and chin-ups. The supinated grip places greater emphasis on the biceps and can be advantageous for targeting specific muscle groups from different angles. It also tends to be more comfortable for many lifters due to the natural position of the wrists.

Alternated Grip: 

The alternated grip is a variation often employed in exercises such as deadlifts and heavy pulls. It involves gripping the barbell with one hand in a pronated position and the other in a supinated position. This grip helps prevent the barbell from rolling out of the hands during heavy lifts and can enhance overall grip strength and stability. However, it can lead to muscle imbalances over time if not used symmetrically.

Hook Grip: 

The hook grip is a technique used primarily in weightlifting, particularly in the snatch and clean and jerk. It involves gripping the barbell with the thumb wrapped around the bar and the fingers wrapped over the thumb. This grip creates a strong hold on the barbell and helps prevent it from slipping during explosive lifts. While initially uncomfortable and challenging to master, the hook grip is favored by many weightlifters for its reliability and ability to support heavy loads without relying solely on forearm strength.

Each type of grip has its advantages and considerations based on the exercise, individual preference, and training goals. Developing proficiency in multiple grips can enhance overall performance, prevent injury, and support long-term progression in strength training. Whether aiming to increase grip strength, target specific muscle groups, or optimize technique, understanding and utilizing these grips effectively can significantly impact your training outcomes.

Dynamic Stretching

   Dynamic Stretching Overview

Dynamic stretching or mobility drills is a type of stretching that involves moving parts of your body and gradually increasing reach, speed of movement, or both. Dynamic stretching uses controlled movements to improve flexibility, range of motion, and blood flow to muscles. It's commonly used as part of warm-up routines before exercise or sports activities. Another way to look at dynamic stretching is moving a joint through range of motion (ROM). If you can remember a previous post about static stretching versus Ballistic Stretching. Dynamic stretching uses the essences of both styles into a single movement. It takes the slow, controlled movements of static stretching and the mobility associated with ballistic stretching (only without the bouncing). Due to the movements the muscle spindles due engage thus being less effective as a stretch, however because of the sports related movements and slow, increase in intensity it may be the preferred method of warming up. 

    How to perform Dynamic Stretching

First, take a needs analysis of the sport participating in or the relevant training of the day and incorporate those movements into the warmup period. Consider these movements as not only warm up periods but extra practice of the movements. Getting 10,000 hours' worth of movement pays off later down the road during competition as less thinking will be involved with the movement. Dynamic Stretching can either be repetition based or distance based. For example, walking lunges can be stationary for reps or covering a known distance. Movements start slowing then build with intensity as the period progresses. An example could be knee lifts, walking lunges then skips then sprints. Inchworms, Spiderman crawls and straight leg marches are other examples of dynamic stretching.    

Static versus Ballistic stretching explained

    Stretching is a fundamental aspect of fitness and flexibility training, but not all stretching techniques are created equal. Among the various methods, static stretching and ballistic stretching stand out due to their distinct approaches, benefits, and risks. Before getting into each style of stretching we have to know when the best time period is to stretch, and some nerdy fitness knowledge that will make sense for each style of stretching. 

    For the time period to stretch there isn't one, however for optimal benefits it should be conducted after training or exercise since the body and muscles are warm from exercise thus making the stretch more effective. Typically, 5-10 min after practice can satisfy stretching requirements. Another way is to make it a separate session apart from your normal training routine. If you choose to conduct it in a separate session, then warm up first then start stretching. I incorporate the separate session method into my workouts. When designing any training plan, I leave Wednesday alone and dedicate that day to stretch. Not only is it beneficial from a training flexibility standpoint, but it also helps me mentally as well. Stretching twice a week for a minimum of five weeks is recommended to improve flexibility. 

    That tidbit wasn't so bad right? keep that in mind because here comes the nerdy fitness stuff. Much like a car we have sensors in our body. Muscles work the same way. Deeply embedded into our muscle fibers are muscle spindles that monitor changes in muscle length. During a rapid stretching movement, a sensor within the muscle spindle sends a signal to the spine via the motor neuron. The Motor neuron sends a signal to the extrafusal muscle fiber to move enabling the stretch reflex. Stimulation of the muscle spindle is a protective device within muscle tissue to disable a muscle from stretching too far. To not activate the muscle spindle the stretch has to be slow which allows for a greater stretch. 

The Golgi tendon organ (GTO) is a proprioceptor (fancy way of saying sensor) located at the junction between a muscle and its tendon. Its primary function is to detect changes in muscle tension or force during muscle contraction. When a muscle contracts, the tension generated within the tendon where the GTO is located stimulates the GTO receptors. In the context of stretching, the GTO plays a crucial role in regulating muscle tension. During a stretch, particularly in static stretching where a muscle is held in a stretched position, the GTO monitors the tension in the muscle and helps promote relaxation and lengthening of the muscle fibers. This allows for a gradual increase in muscle length and flexibility over time.  

To quickly summarize. For stretching we want to prevent the muscle spindle from activating and activate the GTO. Keep this in mind when we get into the types of stretching.

Static Stretching 

    Static Stretching is a slow, constant stretch to the point of mild discomfort for 15-30 seconds. This is a controlled movement as to not enable the muscle spindles (see how the nerdy stuff plays a part?). Anything under 15 seconds is not long enough to elicit a change and more than 30 seconds producing diminishing returns. Generally speaking, static stretching is the least injury prone stretch. Static stretching targets specific muscle groups like the quads, hamstrings, back. etc...

Ballistic Stretching  

    Ballistic stretching is the opposite of static stretching. While static stretching is slow, deliberate movements ballistic stretching involves bouncing type movements in which the end position is not held. Due to the bouncing movements the muscle spindles are engaged thus limiting the ROM. Ballistic stretching is a high-risk high reward movement. On one hand it does increase ROM (Just as effective as static), but the risk of injury goes up. 

A brief overview of Flexibility

    Flexibility is the Goldi locks of fitness.

Too inflexible increased the probability of injury.

Too flexible (hyperflexible) increases the probability of injury.

Much like the temperature of porridge for Goldi Locks. If you have to be just right in terms of flexibility in order to maximize performance.

The bigger question is what is flexibility? 

    Flexibility is the measure of Range of Motion; Range of motion is the degree of movement that occurs at a joint. In more laymen's terms how well, the body moves throughout a movement. In itself flexibility is not indicative of future performance. Elasicity is the body's ability to return to resting length while plasticity is the "gains" for flexibility or in more nerdy science terms greater length applied to the stretch. 

Why is it important?

     Just because a person is flexible doesn't mean success when applied in a sports environment. We do know that movement or in this context mobility applies to the weight room. The more range of motion we can put ourselves through or our clients through then more successful the workout. Another way to look at resistance training is weighted stretching. Resistance training (or activity in general) will increase mobility and range of motion, however limited range of motion in the weight room decreases ROM. This is why ego lifting has the potential for injuries down the road. 8 reps of clean technique are much better then 10 reps with the last two being wonky. In a sense we are putting our muscles in more time under tension with full complete repetitions. Now, there are factors that our out of our control in terms of ROM and flexibility. Specifically joint structure. Ball and socket joints like the shoulder and hip have the greatest potential for range of motion because they move in all three anatomical planes. Ellipsoidal joints like the wrist and ankles only move in the sagittal (side to side) and frontal planes (front and back). Hinge joints like the knee and elbow only move in the sagittal plane. Age and gender matter as well. Younger, females would have the greatest flexibility while older males are restricted in movement. The best indicator of flexibility is the stretch tolerance or the ability to tolerate mild discomfort of stretching. I say mild because pain is an indicator of the upper levels of the stretch tolerance.

How does it apply to sports?

    Individual sports require certain levels of movement. A gymnastics or cheerleader athlete requires a higher level of flexibility then a shot putter. Stretching should be individualized towards the sport. Additionally, sports that require a bulkier frame like shot putters or American football lineman supersede the need for flexibility.          

Using the R.A.M.P. protocol for warming up

    In the realm of physical fitness, the warm-up phase is often overlooked or hastily rushed through in eagerness to dive into the main workout. However, the RAMP warm-up method presents a structured approach that not only prepares the body for exercise but also enhances performance and reduces the risk of injuries. RAMP, an acronym for Raise, Activate and Mobilize, and Potentiate, provides a systematic framework that aims to gradually elevate heart rate, activate key muscle groups, mobilize joints, and potentiate the nervous system for the specific demands of the upcoming workout.

    The first phase of the RAMP warm-up is Raise, which focuses on increasing the heart rate and circulation through low-intensity aerobic activities. This phase helps to elevate body temperature and loosen up muscles, preparing them for more vigorous movements later on. Activities such as jogging, cycling, or skipping rope are commonly employed during this phase, typically performed for 5-10 minutes depending on individual fitness levels and the intensity of the planned workout.

    Following the Raise phase comes Activate and Mobilize. This phase involves dynamic stretching and movement patterns that are specific to the muscles and joints that will be used during the main workout. Dynamic movements such as leg swings, arm circles, bodyweight squats, and lunges help to activate the muscles and improve joint mobility. By incorporating dynamic stretching, the Activate and Mobilize phase enhances flexibility and range of motion, crucial for executing exercises with proper form and reducing the risk of injury.

    The final phase of the RAMP warm-up is Potentiate. This phase is designed to prime the nervous system and prepare it for the demands of the main workout. It typically involves performing exercises that mimic the intensity and range of motion of the exercises planned for the workout session. For example, if the main workout includes heavy squats, the Potentiate phase might involve performing lighter sets of squats with gradually increasing intensity. This helps to activate the specific muscle fibers and neuromuscular pathways required for optimal performance.

    The RAMP warm-up method offers several benefits that contribute to overall workout effectiveness and safety. Firstly, by gradually increasing heart rate and circulation, the RAMP warm-up helps to prevent injuries such as muscle strains and ligament sprains that can occur when muscles are cold and stiff. Secondly, the dynamic stretching and mobilization in the Activate and Mobilize phase improve joint flexibility and range of motion, allowing for more efficient movement patterns during the main workout.

    Moreover, the Potentiate phase of the RAMP warm-up enhances neuromuscular coordination and readiness, which can lead to improved strength, power, and endurance during the workout. By mentally and physically preparing the body for exercise, the RAMP warm-up method also promotes better concentration, focus, and overall mindfulness during the workout session.

    In conclusion, the RAMP warm-up method stands out as a comprehensive and effective approach to preparing the body for physical activity. By incorporating the Raise, Activate and Mobilize, and Potentiate phases into your pre-workout routine, you can optimize performance, reduce the risk of injuries, and enhance overall workout satisfaction. Whether you're a beginner or a seasoned athlete, investing time and effort into a structured warm-up like RAMP can significantly contribute to achieving your fitness goals safely and effectively

Components of a Warmup

     In the last post we learned about the basics of a warm-up. An umbrella type overview of general knowledge based around warm up for exercise. In this post we will dive deeper into the components and structure of a warm-up.

    The structure of a warm-up can be specifically targeted towards training or competition. Training warmups are more designed for the development of the athlete movements for short-, medium- and long-term development. Warm up periods typically last from 10-20 minutes utilizing this time to the fullest extent is ideal for future development of mastering movement patterns or improving movement patterns that are underdeveloped. Competition style warmups are designed to maximize performance during testing or competition. An example would be a training session in the weight room that is centered around specific movements for that training session. If the training period revolves around the back squat the movement patterns would involve squatting-progressing from air squat to goblet squat to front squat with the bar to back squat to overhead squat. These movements all involve the squatting movement but progress from simple to more complex movements; by involving a multitude of movements we can take a short-, medium- and long-term approach to practice various movements that may be included in future micro cycles. 

  Warmup for a competition or testing take on a different approach. Instead of general movements that progress certain movements the focus would be on the movement patterns associated with that particular competition or testing. Warming up for Basketball is different than warming up for American Football due to the movement techniques associated with that particular sport. For American Football shorter burst of energy in various stances are required so plyometric movements within those stances would be ideal. Basketball is played more upright so pogo jumps would be a better fit.

    

The basics of warming up

    Warming up is like eating your vegetables. 

    Everyone knows you supposed to eat them, but it's not the highlight of the meal. (Unless you're a vegan.... then your just weird.... just kidding.... or am I?). Same with warmups before exercise. We all know we should be conducting them it's just a matter of doing them. I'm a bad offender at properly warming up since I hop on the treadmill on a low speed and set up my work out for the day. I plug all my entire workout on my phone. This way I do not have to guess what I am doing next-I already know. When you work out at 5am you need this forward thinking as you have a deadline to get everything done before work.

  

   If I can sum up the purpose of warm-ups in one sentence is would be: Warmups are designed to mentally and physically prepare someone for exercise. Warm-up can be active or passive. Passive warm-ups are sitting in your car on a cold day and using the seat warmers to warm up your body. It is a fairly ineffective technique since A) you got to embrace the cold to get out of the car and B) You typically have to check in anyway rendering your seat warm up worthless. Active warmups on the other hand involve movement geared to increased muscle temperature, core temperature and increased neural function. If you exercise at the same time every day or close to it your body becomes acclimated and neural adaptations occur. As you can imagine these all apply to temperature related effects on the body. Non-temperature factors include increased blood flow, increased baseline oxygen and increased post activation potentiation. Warm-ups typically involve faster muscle contractions, increased rate of force development, increased muscle strength and power and as we touched on earlier increased mental preparedness. I should say that warm-ups do not directly prevent injuries they do apply secondary applications that do prevent injuries. With increased blood flow and increased body temperature muscles can increase a resistance to muscle tears.

    The actual warm up consists of two distinct phases: General and Specific. General warmups are just that-general movements to get the body moving to increase heart rate, blood flow and deep muscle temperature. Slow, aerobic activity such as biking, skipping, jogging or even walking is conducted for five minutes followed by general static stretching to replicate the activity at hand. For example, before leg day one could slowly bike for 5 minutes then perform a series of air squats and lunges. After the general warm-up a more specific warm up is needed. Apart of the specific warm up is the general increase in intensity and rehearsal of the skill at hand. In our example one could squat with just bar then slowly add in weight to prepare the body for a heavier squat. Ideally, specific warmups increase body temperature without causing fatigue or zap the body of energy needed to perform. In most cases this entire process lasts between 10-20 minutes. This time frame is not set in stone as time and training session dictate warmups. Some days require less warm-ups while other training sessions that require most intensity would require more time. Comparatively, squatting for three sets on a light day involves less of a warmup period while maxing out involves more warm up time.

    Once the warm-up period concludes it is most beneficial to get into the training activity for the day. Taking more than 15 minutes between warm up and activity loses the effects of the warm-up. Warming up then taking a phone call or mindlessly scrolling through Facebook or Instagram would not be ideal. Stay focused at the gym to maximize performance.        

Statistical analyzation of testing scores

     The physical elements of testing set the baseline for upcoming micro cycles. What about the data collected? What is the purpose of collecting and analyzation of data? For starters, it can determine change in performance of an individual or a group or a performance based on similar individuals tested in the past. The NFL combine for example compares current NFL players to data derived from the combine. For example, player x tested like player Y. We could compare those scores to those of a group. Think positions on this one. If 10 corners ran a 4.4-yard dash than player A ran a 4.3 we have a baseline for comparison. We could also compare those scores to a local/national norm. If the baseline for collegiate football is to bench 300 pounds and player x benches 225 then we know that the player may not be strong enough to compete at a higher level. There are statistical outliers of course. Tom Brady looked gangly at the combine and his career turned out ok.

    We can read the data with descriptive statistics which summarizes large groups of data with different techniques. The mean or average takes all the numbers and averages them together. This is the most common method of collecting data. This can be used as a collective feature of the data; our average lineman can bench 350. Taking the median score is taking the middlemost scores of the collected data. When the data is an even number the average of the two middlemost scores are collected. This technique may be more useful than the average when outliers exist either on the low or high end. Using the mode technique is the score that appears the most; typically, this is the least useful measure of data.

    Within the collected data we would have a range of scores from the lowest to the highest. A more math driven exercise is to find the standard deviation. The formula is fairly complicated and can be found on calculators on the internet. Bottom line is that if the standard deviation is small then the data is similar. If the standard deviation is larger than a wider distribution of data exists. Another way is to measure against a percentile rank. For example, if the 60% baseline is a 315-bench press and an athlete bench over that amount then they are over the 60% threshold.   

Testing speed and flexibility

     The past six posts have been concerning athletic testing-why so many? two reasons:1) smaller chucks of pages for review, notes and writing 2) Testing is important for an athlete. It outlines the baseline in which to build the next macrocycle for that particular athlete. Compare testing numbers to that of the standard for that level of competition and position then build a program that will enable that athlete to get better at a weakness. The last portion of testing fitness components ends with Speed and Flexibility. Application of speed towards sports goes hand in hand. Fast players in all sports have a competitive advantage. Ask the Buffalo Bills about Tyreke Hill when he played for the Kansas City Chiefs. I could come up with 13 reasons why. That is not a low blow either for I am a Bills fan myself. 

    Speed is defined as movement distance per unit of time or simply the time taken to cover a fixed distance. True speed is measured in 100m or less incriminates. Anything over a 100m reflects more anaerobic or aerobic capacity more than true maximal speed. If you remember the sprinting within 5-10 seconds is pure phosphagen system that is typically translatable into 100m. Training true maximal speed would require more rest (1:12-1:20 Work to rest ratio. Sprint for 10 seconds and take 120 seconds to 200 seconds of rest). 10 yards measures acceleration while 40 yards is the true sweet spot for measuring maximal speed. This is why the NFL combine has a 40-yard dash and not 100m dashes. Additionally, very few times in American Football are you running 100m straight. 40 yards doesn't truly apply to football either, but split times do. If we take a 40-yard dash and set up splits every 10 yards, then we can measure acceleration and maximal speed at the same time. Timing these dashes also play a factor. Handheld stopwatches tend to be .24 seconds faster than electronic timing due to the tester's anticipation factor. .24 seconds may not seem like a lot but that could be the difference between a 4.5 and 4.6 40-yard time frame. For a skill position player those .10 seconds could mean the difference between a 1st round selection (5-year contract) to a 2nd round selection (4-year contract). Electronic timers are the gold standard, but in terms of time, talent and tools handheld timers are mostly used.

    Flexibility is the range of motion at a body joint. Measuring flexibility can be manual or electric goniometers. Manual would be your sit and reach test while your goniometers is a tool that measures joint angles. In order to get the best results an athlete should warm up and perform static stretches before testing. Ballistic stretching is not ideal due to the bouncing nature of the stretch. Flexibility is not always measured statically. Movements such as the overhead squat can be used to assess flexibility. Typically, these are used in Functional Movement Screening (FMS). Now, FMS or manual screening does not guarantee injury free athletes, but it does ensure athletes are flexible enough to perform athletic movements with free range of motion. Full range of motion also applies in resistance training. Having an athlete that can perform full range of motion lifts ensure the working muscle is getting that deep stretch during the lift. Half or quarter motion does not build muscle like full range of motion. 

 

Testing different aspects of fitness

     Last post deep dived the difference between Maximum Muscular Strength and Maximum Muscular Power testing you can find that here. Today's post will focus more on Anaerobic capacity, local muscular endurance, aerobic capacity and change of direction.

    Each of the listed components has direct application to not only sports but everyday life. Athletic wise each component has merits. I have a six-year-old who loves to play tag, so I am constantly changing directions and sprinting (he is fast, so I have to try a little bit). 

    Anaerobic capacity in this sense is defined as maximum rate of energy production by the phosphagen and anaerobic glycolytic energy systems (If you need a refresher on energy systems click here). Typically, your anaerobic capacity is the max output for 30 to 90 seconds burst for either the upper body or the lower body. More often than not we are referring to the lower body in terms of sprints. Athletically think 200M or 400m sprint.

    Local muscular endurance is simply conducting an exercise that includes repeated contractions against submaximal resistance. These tests can last several seconds to several minutes. This can be broken down into body weight exercises such as push-ups, dips or pull ups. In the military we conduct hand release pushups to assess our local muscular endurance. Another way to test is to use a fixed load such as a percentage of 1RM. An example is 75% of your 1RM with a goal rep of 10 reps or putting body weight on a bench or squat and conducting as many reps as possible in an allocated amount of time. Just know that pushups only account for 80% of your body weight, so expect higher repetitions for pushups than body weight bench press.

    Aerobic capacity or aerobic power is defined as the maximum rate at which an athlete can produce energy through oxidation of energy sources (carbs, fats, proteins). This is the one test in this line of testing that nutrition plays a factor. Your body wants to use carbs for oxidation (fat and protein require more energy to oxidize). The gold standard for measuring aerobic capacity is Vo2 max. A true Vo2 max requires lab equipment and trained personal. Typically, Vo2 max is measured in field tests such as the 1-mile test, maximal aerobic speed (MAS) test or the Yo-Yo intermittent recovery test. The MAS test involves lining up a series of cones along a track every 25m with increasing speed until the athlete cannot keep up with the speed. The Yo-Yo test is basically the pacer test that we all ran in high school.

    Change of direction and agility are often used interchangeably, however change of direction is changing direction while agility requires a cognitive stimulus. Change of direction tests are the T-test, 505 agility or the pro-agility test. The common theme in these tests are predetermined distance and direction. Agility would be undetermined direction with the added sports specific stimuli or anticipation. Think a reactionary drill that the coach (or opposing player) determines the direction. A definitive agility test would be to cover a Wide Receiver in American Football     

        

Difference between testing for strength and power.

     The application of maximum force is extremely applicable to sports. To a sport such as football it is quite obvious due to the violent nature of the sport. In track and field sprinters exert maximum amount of force either on the start line out of the blocks or the vertical force applied to sprinting down the line. Maximum amount of force testing is typically conducted at low speeds. Think about when you are heavy squatting and the speed that the bar moves.... not very fast right? Maybe it takes you 2-5 seconds to complete the lift. That may sound fast, but later on I'll explain why that is on the slower end.

     The direct application to sports and the relatively low cost (in terms of time and equipment) make 1RM maximum strength testing pliable. As alluded to early your low-speed max strength tests include your 1RM back squat or your 1RM bench press. Another way to test maximum strength is isometrically with a transducer. An example of this would be the mid-thigh pull. A third option to measure maximum strength is through the maximum force exerted through isokinetic speed. Isokinetic exercises use the same speed throughout the movement. Leg press, hip sled, leg extension are all examples of machines that utilize isokinetic features of same speed. It is difficult to "change speeds" while performing a leg extension (even if you load up the machine) due to the constricted movement of the machine. Each method has their own merits; it would depend on time, talent and tools available. No transducer-cool we can test on the bench press. No spotters available? No problem, we use leg extension for testing. Each test does however require a warmup and progressive overload with appropriate rest. Ideally, you would be able to find 1RM within 3-5 attempts.

    Power on the other hand reflects both force and velocity. With the additional velocity element added weight lifted will be lower. Think back to our squatting example. Loading the bar with Ronnie Coleman weight will be conducted at slower speeds then if you were to take a lighter bar with the intent to move it at a faster rate. Power as we know if high amount of force conducted at high speed. This is also directed applied to sports that require quick powerful movement which one could argue is all sports. Track and Feild events such as the discus throw and shot put would be two examples of sports that primary relay on power. Power Clean, Snatch, Push jerk and Vertical jump are all examples of power-based exercises that can be tested. Typically, these are conducted in 1 second or less. One aspect to note is that if an athlete completes a macrocycle focused on hypertrophy the athlete will undoubtedly be bigger and heavier. Post cycle testing may reflect stagnate or slight improvement in jumping height or width but have increased power. Heavy weight requires more power to lift off the ground.

    One test that can be conducted if the athlete is restricted from sprinting or jumping is the Wingate test. The Wingate test is performed on the cycle ergometer with intervals of 30 seconds with increased intensity until the athlete is unable to perform the full 30 seconds. Power is then derived from work divided by time for each 5 second time interval during the thirty second interval.    

Test administration

     In our current series of athletic testing, we learned what makes a test valid and reliable and what goes on in test selection. In today's article we will learn the basis of test administration. 

    Test administration starts with when the test will be conducted. As we know weather plays a significant factor in athletic testing. At 80 degrees F and/or humidity exceeds 50% will impair aerobic endurance and intermittent sprint performance. This means that if we are in a southern state we should test in the morning or in the evening to avoid those temperatures. Even though after spending some time in the deep south that humidity is for real for real even in the morning. Averting the hottest parts of the day not only theoretically improves performance but it puts athletes in the safest environment possible weather wise. 

    Selecting qualified graders is an overlooked quality. Ensuring graders are reliable and consistent are paramount for testing. If one grader expresses positive verbal communication with some folks and no verbal communication with another that could possibility throw off the results. Knowledge of each test is imperative for each grader. If the grader doesn't know about the nuances of the T test, then that could possibly throw off data. Ideally, the number of graders depends on the number of athletes to be tested-more athletes=more graders. Also, the selection of the test does dictate the number of graders. 1RM max bench and squat requires additional graders for spotting purposes while the T test would only require one grader. 

   For the order of the tests is determined by energy systems and rest. Tests that use the most energy are frontloaded while the tests that use less are typically tested near the end. Tests that use the phosphagen energy system will take precedence over tests for the oxidative system. A baseline of tests are as follows:

Non-fatiguing tests (Ht/Wt,flexiblity, skinfold tests and vertical jump tests)  

Agility tests (T-test/Pro agility test)

Maximum power and strength tests (1RM Power clean/1RM Squat)

Sprint tests (40m sprint)

Local Muscular endurance (pushup test)

Anaerobic capacity tests (300m shuttle)

Aerobic capacity test (1.5 Mile run)

    If at all possible, the anaerobic and aerobic tests should be completed on separate days. In the event that both need to be completed in the same test battery then extended rest periods should be allocated. Additionally, depending on the schedule a short, supervised walk through could be implemented to acclimate athletes towards the movements and pace of the test.

Background behind test selection

     The past two posts have deep dived into the Validity and Reliability of athletic testing. Validity and Reliability are paramount for testing as without both being in place the testing becomes a workout. Now, that we have the overall structure of the test we can decide what goes into picking athletic tests. Athletic testing selection boils down into two categories: Sport Specificity and Athlete experience. Sport specificity applies to which metabolic energy system is going to be used while performing the sport. Movement patters of said sport also plays a significant role in test selection. 

    Metabolic Energy System Specificity applies to which energy system is going to be mostly used throughout the sport. For example, it makes no sense to perform a 1RM bench press test for a cross-country athlete or a Vo2 max test for a shot-putter. In our examples the cross-country runner is predominantly going to rely on the aerobic system while the shot putter is going to rely predominantly on the phosphagen system. With that being said a more realistic test for the cross-country runner would be 1.5 mile run to assess Vo2 max. For the shot putter a 3RM power clean would be more applicable since the act of shot-putting in itself is an explosive type of movement (much like the power clean is an explosive type of movement for training).

    Biomechanical movement pattern specificity is the reflection of movements within the sport (and position) towards test selection. This was alluded to earlier with the shot putter and cross-country runner being vastly different metabolic demands. Given that these examples are incredibility different it is easy to differentiate between the two. What about a sport like Basketball and Volleyball? Now, it's starting to get a little nitpicky in terms of test selection. Both sports require vertical jumping so we can include a vertical jump test. Diving deeper into both sports we see the differences basketball is more cutting and fluid movement in the frontal plane, so a drill like the Z drill for agility would be best suited for basketball. Volleyball on the other hand requires quick reactions in all movement planes. A hexagon test would be best suited for Volleyball. Position wise a guard in basketball will need more side-to-side movements for defense so a test could center around that movement. A front court player needs to rebound so a push press would be a test to reflect the movements of basketball. Players at the net in volleyball would also benefit from the push press to help with movement patterns of blocking and vertical.

    Athlete experience and training status also play a factor in test selection. A more experienced athlete has a wider range of tests available then a novice athlete due to advanced technique and mastery of the movements. For example, an experienced long jumper has the training history to withstand a higher intensity plyometric testing while a younger athlete just starting out would have to get acclimated towards plyometrics first before deep diving into test around plyometrics. This point is also related towards age differences between athletes. Older, more experienced athletes could tolerate more intense tests while the younger, novice athlete may only be able to handle three or four tests in a battery. Consider the training status of the athletes as well. A football player that has been conducting heavy resistance training with plyometrics would do well in a 1.5-mile run. Variations in genders plays a factor as well. Male athletes tend to have more upper body strength than their female counterparts, so a test revolving around upper body strength will be modified as to not throw off the results. 

    Enviromental elements have to be considered as well. Up here in the northeast weather can change from day to day. For comparisons yesterday it was 85 degrees with sunshine and today it is 70 and cloudy. Why does this matter? aerobic endurance and sprint performance is impaired when the temperature exceeds 80 degrees F and 50% humidity. If I were to schedule a test in New England, I would check the weather to ensure I am under both of those thresholds. April in New England is very different than June in New England. On the flip side during the winter, I would schedule a test in the afternoon to maximize good weather. Lastly, altitude can also influence test selection. Any altitude over 1900 (beginning of altitude alterations) feet aerobic tests should be adjusted for the impairment for the altitude. Now, this only applies to aerobic training. Power and sprint training are not altered by higher elevations. If at all possible, give athletes 10 days to acclimate to the altitude before conducting an aerobic test.     

             

Athletic testing 101 part two

     In part one we discussed the validity of athletic tests and underlying issues of validity. On the other side of the coin in terms of testing is reliability. Reliability is simply the repeatability of a test, or the consistency built around the test. Consider the NFL combine and the 40-yard dash. The 40-yard dash is conducted indoors with electronic and manual timers. If you can remember the 40 passes validity of maximum speed (if you're not familiar with the term validity in terms of testing, click on the link and check it out). It is also a repeatable test since it is consistent for each player. Now, consider if the skill players performed their 40 indoors and the lineman conducted their test outdoors. I have never been to Indy during February but I'm willing to bet that it is cold and possibly snowy. That would undoubtably throw off the results creating an unreliable test. The results would mean nothing. It is possible to have a reliable test and it is not valid. In the example of the combine if the 40 was changed to the 200m run then it would be reliable for speed but not valid for football. For those unfamiliar with American football the entire field is 100 yards, so a speed test that doubles the entire length of the field would not be valid. A baseline measurement of reliable tests is called test-retest reliability that of course is measured statistically. The history of the 40 tells us that 4.3 speed is really fast. We know that because the test has been proven over the years. Now if the electronic timer breaks during the 40 then that would be typical error of measurement. The test itself is valid and reliable but equipment does fail. We used an electronic timer for our two-mile run and in some cases, it froze up. We also had handheld timers just in the event that the timer does freeze up.

    Intrasubject reliability pertains to the athlete themselves. Are the results consistent? If a player runs a 4.4 then runs a 4.9 then that would be an example of intrasubject reliability. Interrater reliability is how raters are consistent and agreeable with the results. A trained, experienced coach watches the athletes before the start of the 40 and is consistent with actions for the start of the 40. It is widely accepted that the coach for the 40 will be consistent with the application of the rules. If that coach hypes up certain players for the 40 then ho hum for other would interfere with the results of the test. Intrarater would be the lack of consistency of the coach for the 40-yard dash. If the coach allows different start techniques for different athletes, then that would be a violation of intrarater variability. Or if the coach for the 225-bench press allows one athlete to perform half reps as opposed to full reps that would be another example of intrarater variability.

    Point being that if you're going to have athletes perform athletic tests then ensure that they are valid for the sport and are reliable.      

Athletic testing 101

    I took the CSCS exam yesterday passed the Scientific portion but failed the practical/applied section (By two questions!). The exam on the practical side went better than I thought it would. I thought for sure I would bomb it given how little I looked over that side of the material. I took 24 hours to sulk about it, and now back to studying. I am more focused now since I know I am pretty close to passing and earning the certification. My score gives me an indication that how I am preparing is leading me down the right path. From now until I take the exam again, I'll read a few pages of the text, take some notes and build a post around that subject. Then any free time during the day I'll write down athlete statistics for bench, squat, power clean, vertical jump, etc. over and over until it becomes second nature. Now, that I am back on the studying grind this post will be more academic instead of personal.

    Why do we test? 

Simple

Assessment of athletic talent

Identify physical abilities

Identify areas of improvement.

    For athletics you need to perform at a baseline level physically in order to compete. Football players that aren't big, strong and fast do not exist. Or if they aren't physical monsters, they are mentally so far ahead that it overcomes the lack of physical traits (looking at you quarterbacks). Basketball is the same way. Even the worst player on the court is still an athletic marvel. Baseball works a little different as players are the athletic freaks like in football and baseball. For Baseball other factors of athletic talent are measured-For pitchers, how fast can you throw? how accurate are you? You could do this for every sport. You have to have a baseline athletic floor. In the military we test to assess your level of fitness (more on this later). Physical abilities are more focused on what you are able to do within the sport itself. How is your route running? (American Football receiver), how many three pointers can you make? (Basketball). Improvement is self-explanatory-yes, you are big and strong, but can you run? Even if your a line of scrimmage player in American Football how is your acceleration? ACFT scores in the Army are a nice baseline in determining what events could use some work? Low Standing Power throw? Do more plyometrics. Hand release pushups need work. Do more chest and shoulder muscular endurance work. 

    Now that we know why we test, we have to look at certain aspects of the test themselves. Does it measure what it is supposed to measure? How valid are these tests? Do they measure what is supposed to measure? For the Army the ACFT does a pretty good job at measuring all aspects of fitness. If you look at Validity as a tree. Each branch has an underlying issue. 

    Construct validity is the ability of a test to represent the underlying issue. If we want to know fitness levels for Soldiers, then ACFT is conducted. It has to measure abilities important for that sport or in our example military applications. Face Validity is the appearance from the user that the test measures what it is supposed to measure. One of the biggest complaints about the APFT (Army Physical Fitness Test) was that is only measured muscular endurance and aerobic endurance (2 min of pushups, 2 min of sit-ups and 2-mile run). If the participant feels like it is an appropriate test, then more enthusiasm and effort will be put into the test. This is measured informally and objective. Content validity is assessments by experts that the test covers all abilities in appropriate proportions. For example, if a group of PhD's in Exercise Science (or related field) were to watch a test and they make the assessment that the test is valid then its valid. Apart of this process is the test developer make a list of components to be assessed then ensure that they are tested. 

    Criterion-referenced validity is the extent to which test scores are associated with some other measure of the same ability. Within Criterion-referenced validity Concurrent, convergent and predictive validity all play factors. Concurrent is the extent to which test scores are associated with other accepted tests that measure the same ability. Looking at aerobic capacity does the 2-mile run and a 1.5 mile run measure the same ability? If we can pull Vo2 max stats from a 2-mile run, can we pull it from a 1.5-mile run? Often times concurrent validity is measured statistically. Convergent validity is the correlation between the test implemented and the "Gold Standard" of a test. If the true test of Vo2 max is performed in a lab with equipment, can we measure it with a 2-mile run? This can be determined with time, talent and tools. If we do not have the tools or the professionals to run a lab test for Vo2 max, then a 2-mile run is sufficient. Predictive validity is the extent to which the test corresponds with future behavior or performance. This is the NFL combine in a nutshell. Thousands of scouts watch the combine in hope the battery of tests outline predict a good NFL player.

    Lastly, Discriminant validity ensures that the test(s) outlines avoid unnecessary expenditures of time, energy and resources. For example, if we were to measure maximum upper body strength would we test bench press and shoulder press in the same day? Most likely we would not. Or if the test eats up an entire day, we will most likely look to shorten the test.              

  

    

     

How my CSCS exam went...

      Walking into the testing center feels a lot like going to the DMV. You take a number, they call you up, you fill out paperwork, give multiple ID's and get your picture taken. They then give you a key to a locker and ask you to put all of your belongings into the locker. Then you wait around for them to call you back to the testing area. You are escorted to the entrance way into another holding area. From there you give your palm print, empty out everything in your pockets. I mean everything I had ChapStick in my pocket and they had me put it up. After all that you are finally able to sit at the computer and start the exam.

    I took the Scientific Foundations section first. It is a 95-question (15 are thrown out) within 1.5 hours. Scientific foundations entail exercise science, sport psychology, and nutrition questions. This was the section that I spent the majority of the time studying due to the sheer amount of information that could be asked about anatomy and physiology. Nutrition was also a bug a boo for me during the practice tests. Nutrition would be a word problem about macros and percentages of total caloric intake. Doing these calculations with a calculator is easy. By hand...not so much. I had to re-learn long division and multiplying sets of numbers. Taking the exam, I felt confident about knowing the material (or at least being able to eliminate answers). Some of the questions.... I had no clue. I was just hoping those were a part of the 15 questions that weren't used. Turns out I knew just enough I squeaked by with a 71. It is a go at this station!

    Upon completion they give you a 15 min break. That does not include signing out of the testing center and signing back in, so really, it's enough time to go to the bathroom and head back.

    Part two of the exam is the practical/applied section. It is 110 questions in 2.5 hours of time. Again 15 questions are thrown out for research. This portion is exercise technique, program design, organization and administration, testing and evaluation. On this section I felt that I could pass it by using my "gym" knowledge for technique and program design. They play videos of exercises and ask you to pick a coaching point or continue with technique. It is not obvious either; the videos have very subtle movements that you have to pick up. I mostly focused on the football, basketball, baseball for men and softball and basketball for women athletic profiles. Athletic profiles are your bench, squat, clean, body fat, Vo2 max and vertical jump stats. The sheer number of sports is insane. I took a chance and boy was I wrong. The test asked about strong man atlas exercises, lacrosse, swimming (basically all the sports I did not study for). This was humbling. I thought I had bombed it. Turns out I failed it by two questions...ouch! I would have rather bombed it then being so close.

      So, what did I learn? The test itself wasn't as hard as I thought it was going to be. I should have taken it earlier; I also should have taken my studying more serious as well. This is not an easy exam by any means. There are no shortcuts. You have to put in the work and multiple studying angles. For me it was reading the book, watching YouTube videos and of course this blog. I'll continue this process until I re-take the practical/applied section. Now that I know what the test is like and how to prepare, I anticipate being much more successful the next time.



  

    

I take the CSCS Exam tomorrow morning......

     Just like the title says I take the CSCS exam tomorrow morning. CSCS stands for Certified Strength and Conditioning Specialist, and it is the gold standard for fitness certifications. With this certification I would be able to apply for any strength and conditioning position in the country with full confidence that not only get an interview but take a strength and conditioning position. Just one catch, it's a really fucking hard test. The test is broken down into two sections: The Scientific foundations and practical/applied section. Within each section are breakdowns pertaining towards exercise science, nutrition, muscle knowledge, movement systems, energy systems, exercise technique, programming, testing and facility designs. On the NSCA website it says that only 38% of personal that take the test pass on the first time.....38%!! (I told you this test was hard!). Truthfully, that statistic shook me into not taking it. I almost chickened out. You know what drove me to take this test? PCS orders. There is an old line that pertains to writing but applies to testing as well, "I don't need more time. I need a deadline" Think back to an assignment that you had to turn in whether that is a paper, project or a work-related presentation. When you were up against a deadline you worked harder, when a deadline didn't exist the pressure to buckle down and do the work does not exist. 

    For the past six months I read and re-read the text, took notes, watched countless YouTube videos, and even started a blog as an academic exercise to prepare for the test. Tomorrow evening when I sit down to write a post I'll know if all these hours were in vain, or I was able to pass the exam. I should be nervous about taking it, but I'm not. I have an irrational confidence where I don't see failure at the end of the tunnel. That may have sounded egotistical but trust me its humble confidence. That in itself is irony, but it is what it is. Throughout the studying I have increased my fitness knowledge twin fold over the months studying. Enough material that I was able to publish a book, and monetize this blog. Whatever happens tomorrow I fell in love with the process again. The process of setting time in the evenings to studying, to maximize my time towards a goal. To paraphrase the Joker, habits are like gravity.... all it takes is a little push. Even if I fail tomorrow, good things have come from this experience. I plan to leverage this experience into more writing, more ways to build my ecosystem of fitness