The best stretches you're not doing....

       This article can be a bit misleading.

    I'm not going to deep dive which stretches that you should incorporate into your routine. Generally, more active people are more flexible than non-active people, females tend to be more flexible than males and younger people are more flexible than older population. Much like any aspect of fitness flexibility is highly individualized. One person could have higher flexibility in the hips while the shoulders are tight, or a person could be flexible in the upper body and have tight hip flexors  

    When it comes to stretching there are typically three categories of stretching: Static, Ballistic and PNF. The first two I'm willing to bet that you have some sort of familiarity with or possibly perform them without knowing all the details. PNF is a unique stretch that is not widely used in the fitness community but is superior to both. I'll kick off with a brief description of each type then go into the different methods of PNF and why it works. Before we deep dive each type, we have to go over some vocabulary. 

    Active stretching is the person actively providing the stretch

    Passive Stretching is using external source such as another person or a machine.

    These definitions will come in handy as the article progresses.  

Static

    Static stretching is an active stretch performed slow (as to not engage muscle spindles and illicit the stretch reflex) steady stretch to mild discomfort that is held for 15-30 seconds. The old school sit and reach test is a perfect example of static stretching.

Ballistic

     Ballistic stretching is marked by a "bouncing" movement that is not held. It is often used in pre-exercise warmups, however if not performed or supervised correctly then it can lead to injury. It is proven to be just as effective as static stretching in terms of increasing Range of Motion (ROM). Given that it is a high-risk maneuver it is often skipped in favor of a dynamic warm up and static stretching. 

PNF

    PNF or Proprioceptive Neuromuscular Facilitation is the best stretch you are not doing. The stretch itself us conducted with a partner (This part may be impractical due to not having enough personal nor the know how to conduct this style of stretching). Since PNF uses a partner, it includes passive and active movements. Additionally, PNF uses isometric and concentric movements to enable autogenic inhibition. PNF can be accomplished in a few different ways. For the sake of this article, we will cover two: Hold-Relax and Contract-Relax.

    Hold-Relax: Hold-Relax begin with a passive movement that is held to the point of mild discomfort for 10 seconds. Then the partner holds the limb to cause an isometric muscle action for 6 seconds then another passive stretch is held for 30 seconds. On the second static hold the ROM should increase. A video example can be found here 

    Contract-Relax. Contract relax begins similar to the hold and relax technique with a passive stretch for 10 seconds. Then the partner provides resistance through a concentric movement. Then another static stretch is used for thirty seconds. A video can be found here     

How your muscles behave like a car.

     In your car you have sensors that measure fluid temperature, fluid viscosity, air temperature, position of certain components. These sensors are put in place to enable certain components of the car or to protect certain components of the vehicle. 

Muscles work the same way.

    Muscles have sensors that measure changes in muscle length, and tension. In the fitness world we call them proprioceptors and mechanoreceptors. We will look at two specific ones: Muscle spindles and Golgi Tendon Organs (GTO's).

Muscle Spindles

    Muscle spindles are located within muscle fibers running parallel to extrafusal muscle fibers. Since muscle spindles are located within muscle fibers or intrafusal muscle fibers. If I may keep with the car metaphor your thermostat is located within the cooling system and measure changes in temperature. Muscle Spindles are located within muscle fibers that measure changes in muscle length. 

Muscle spindles located within muscle fibers that measure changes in muscle length

    The purpose of a thermostat is to protect the engine from overheating. At a certain temperature the flow of coolant changes directions to prevent the engine. Muscle spindles sense a rapid change in muscle length and take measures to protect the muscle from damage. How does it do this? glad you asked.

    During a rapid stretch of the muscle the muscle spindle will send a message via a sensory neuron to the spine. The motor neuron then causes a muscle action of the previously stretched extrafusal muscle fiber. This entire process is called the stretch reflex. Think back to our thermostat metaphor. Engine reaches a certain temperature-coolant is redirected-signals are sent reading the temperature to the dashboard providing you with temperature information. 

    How to muscle spindles apply to exercise? During stretching. I should be more specific-static stretching in particular. When engaged the muscle spindle prevents the muscle from lengthen to the point of injury. A slow stretch (static stretching) then muscle spindles are not engaged thus meaning the muscle can stretch to new plasticity (greater length of muscle after stretching) or in laymen's terms gains in stretching. 

    Another sensor is called the Golgi Tendon Organs or (GTO for short). The GTO is located where the tendon and the muscle connect, and it reads changes to muscle tension. When too much muscle tension occurs then the GTO is engaged and sends a signal to shut it down. It protects the muscle against itself. In our car themed post this is a circuit breaker. Circuit breakers are designed to protect a circuit in case too much voltage goes through a circuit. The breaker will trip and requires resetting. While you can't "reset" a muscle it does have properties associated with a circuit breaker.     

    When the GTO is engaged the muscle is relaxed. This can happen in two ways: autogenic inhibition and reciprocal inhibition. Autogenic inhibition is where the muscle relaxation occurs in the same muscle experiencing tension. Sounds fishy right? lemme explain. During a set of heavy back squat your quads are doing the brunt of the work the adjacent tendon feels the additional tension in the quads, and it relaxes. Reciprocal inhibition works opposite. The opposing muscle group experiences the relaxation. Think of a baseball pitcher winding up before a pitch. The moment when they wind their arm back (rapid stretch and tension) the opposite muscle group in the back of the shoulder relaxes.

   

  

 

        

     

Brief overview of stretching

     As we covered in previous posts flexibility is the Goli Locks principle. Not too much (hyperflexible) nor too little (inflexible) but just right. Flexibility and range of motion are more important in a sports setting then being flexible just to be flexible. In the weight room setting flexibility is important for the bigger stretch associated with movement then we can apply force over a longer duration.

    Flexibility and stretching are trained much like any other style of training. We use the F.I.T. (Frequency, Intensity and time) principle. The aftermath of stretching is best seen immediately after a training session. Much like the "pump" associated with resistance training stretching as the same effect. The acute effects have a wide range from 3 min to 24 hours. 

Frequency

    To make "gains" or plasticity in fitness terms is to (assume a new and greater length after a passive stretch) one would stretch twice a week for five weeks.

Intensity

    Intensity for stretching is measured objectively. Stretching should be a mild discomfort; not pain nor comprise joint integrity. Static stretching is to be held for 15-30 seconds. Anything under 15 seconds doesn't have an effect on plasticity, and anything over 30 seconds creates diminishing returns. Also, the total stretch time throughout the day may be more important than a single session of stretching.

Time

    For time portion of FIT stretching is best suited either immediately following (5-10 min after is ideal) a practice or training session. Afte practice or training the body and muscles are warm enough for stretching. Take an uncooked pasta noodle-not very flexible right? cook it boiling water for 10 or so minutes then it becomes much more flexible. Your muscles are the same way. Trying to stretch a cold muscle is increases the injury rate. Another way is to create a separate stretching session. Like our pasta metaphor in the previous sentence ensure your muscles are warm. A general warm up is needed prior to a separate stretching session.   

       

I recently took a job as a Personal Trainer.....

        As the title says I took a job as a Personal Trainer at a local gym. I got my Certified Personal Trainer (CPT) a few years ago with no intention of training people (ironic right?). I got it to further my education in fitness and it was free. Not entirely free since I had to join the military to reap the educational benefits. I applied to a few gyms, took a couple phone interviews, in person interviews just to have the conversation and see what fitness as a business is all about. Some interviews were more successful than others; Some gym managers spoke the entire time almost bragging about the years training which turned me off.... why would I work with a know it all? 

    In person interviews were more successful since I have a personality, a degree of knowledge about fitness, and a rolodex of pop culture references that I use to bring humor to the table. I was even offered a few jobs at the table, but much lower price than I anticipated. I have a master's degree in exercise science, CPT, passed a portion of the CSCS, written a book about fitness and a fairly successful blog. For the military I have experience as an instructor and as a Drill Sergeant. In my mind I was worth at least $25-$30 bucks an hour. The offers were much lower than my ideal price range. The biggest hiccup was lack of experience. I would shift the conversation towards the military as I train military personal. Majority of gym managers did not care nor care to upgrade the offer. I ended up turning those jobs down. During the "offer" portion I was reminded of a quote by the Joker, "If your good at something. Never do it for free."

    Fast forward to after our move I found two gyms that passed the vibe test and offered a decent price range and amenities (free gym membership, discount family memberships, flexible schedule). I met a few other trainers during both interviews, and they are outstanding people. I ended up taking one of those offers and things were peachy.

    The first couple days of training went really well. It was all about fitness which is my strong suit. My first two training days ran long because the conversation was that good. Giving me a platform to talk shop and showcase a personality is a home run. The past few training days make me question fully immersing into the profession. The pitch to close the deal is awkward-borderline scammish. I felt dirty asking someone to cough up a large sum of money because it is most beneficial to me. I know that any increase in activity level and dialed in nutrition will yield positive results. The fitness information that I know can be researched online in free platforms. What can I offer you that a free YouTube channel can't? This is the part that I struggle with. Additionally, my pitch is centered around one question, "Do you want to get better?" This works for military personal as I can play to their ego. Using that technique to a 45-year-old mom with 3 kids doesn't bode too well. When protentional clients bring up how expensive it is then I'll say money is a tool and your health is worth the investment. That doesn't bode to well either when folks have a mortgage, water, utilities, kid's activities to pay for. If personal training was all about fitness, then I would be 100% on board. The "sales" part makes me feel like a used car salesman. Perhaps this just something new that I need to overcome to in order to be successful in this industry.

   

Why flexibility is important for athletic performance

    When you hear a gym bro or anyone in the fitness community refer to range of motion, they are referring to the degree of movement that occurs at a joint. The measure of that degree of movement is flexibility. In less nerdy terms is means the movement is range of motion and the measurement of that movement is flexibility. For the duration of this article Range of Motion will be abbreviated as ROM.

    Flexibility has two sub terms: Static and Dynamic. Static is passive movements that require no voluntary muscle activity. An external force such as gravity, partner (PNF stretching) or a machine does the work. Dynamic flexibility is the available range of motion during a movement; since movement is required then it requires voluntary movement. Movement=dynamic, static=no movement.  

    For athletic performance flexibility is viewed as the range of motion associated with exercise. The bigger or larger range of motion means force is applied over a longer movement. Weight training at its core is weighted stretching. If we are able to increase the "stretch" (ROM) then we can increase the time under tension for that movement or muscle group. Think about a squat. Little ROM limits the depth of the squat thus limiting "gains" a larger ROM increases squat depth thus increasing "gains" 

    In terms of how flexible you should be it depends on sport and activity requirements. Gymnastics requires superior flexibility while bodybuilding requires much less. Flexibility is not direct indicator of athletic performance either (with exceptions. Gymnastics being one). You never saw Tom Brady being crazy flexible and he was moderately successful. Being inflexible and too flexible (Hyper-flexibility) both have detrimental effects on performance. Flexibility should be viewed as a method to increase ROM to better application to a specific sport instead of just being flexable. Keep in mind that some sports such as shot put/discusses and American Football lineman require additional bulk and therefore sacrifice flexibility for increased muscle mass.        

     

Deep dive into the R.A.M.P. Method of a warm up

     In a previous post we discussed the components of a warmup, the mental and physical benefits and the components of warming up. For a refresher click on this link. Now that we have a general idea of what a warmup entail, we can deep dive into the R.A.M.P. method of warming up. Like many aspects of fitness RAMP is an acronym that stands for Raise, Activate, Mobilize and Potentiate. You would think that RAMP includes four components, but it's really three levels since we lump activate and mobilize together.

    The first aspect of RAMP is Raise. This is generally linked to a general warm up (If I may tie in together information that we learned from a previous post). In the "Raise" section we are raising body temperature, heart rate, respiration, blood flow and raising the skill level in our athletes. This can include short- and long-term planning. If your athlete is struggling with the front squat, then warming up with the front squat is acceptable choice before getting into the back squat since they both involve the movement of squatting and raise skill levels involved in front squatting.

    Activating and mobilizing has the rough outline of stretching components of a general warm up. However, this one has a twist. Instead of general static stretching (which is divided amongst experts as a way to prepare for training since some studies show decreases in force production while others have cited no change). My professional opinion is that if static stretching may have determent on performance, then why risk it? Since no link between stretching and injury prevention or decreased soreness post workout exists, we can use activating and mobilizing to include dynamic stretching. Dynamic stretching or dynamic movements are movements associated with a specific sport or specific to training. These can include the inchworm, spiderman crawl, Frankenstein walks, etc. These movements generally involve multiple joints thus making them a time efficient method of warming up. Additionally, it has been proven that dynamic movements have shown improvements in running performance. Since the majority of sports involves some sort of running this is the preferred method of warming up. 

    The third and final aspect of RAMP is potentiation. This compares to specific warmups period that we covered before. Potentiation is the gradual increase in intensity to fully prepare the body to maximize performance in speed, strength and power. For strength training an example would be to warm up with a front squat to progress long term skill level then switch to back squat with increased intensity until a working weight is reached. Or progressing from low intensity plyometrics to more intense plyometric exercises. In a sport specific example such as basketball then a player could lightly dribble while being stationary then progress to jogging then sprinting with the basketball.

    While generally warmups last for 10-20 minutes RAMP is undefined since progression levels lead into training. Using the RAMP method is an efficient and effective method of advancing from the warmup stage into the allocated training for the day.            

What you are missing in your warm-up

     Warm-ups are a significant aspect of a workout. The goal of every warm-up is to serve as a mental and physical preparation for training. Warm-ups typically fall into two categories: Active and passive. Active warmups are activities that actively prep your body for training while passive warmups are activities that are more stationary. An example of a passive warm up is using the seat warmers in the car before heading to the gym. Another more practical way to passively warm up the body is taking a hot shower then stretching before bed (This is a very specific method and ideally you would not warm up this way before the gym). 

    Active warmups are broken down into temperature-related effects and non-temperature related effects. Temperature-related effects include muscle temperature, core temperature, neural related functions (as you become more consistent with working out at the same time then your body and mind adapt and are ready for training). Non-temperature increases blood flow to the active muscles, elevate oxygen consumption and post activation potentiation. From warming up the body enables the body to increase, rate of force development, faster muscle contractions, reaction time, improvement in strength and power. All of these things are good things.

    A proper warm up is divided into two aspects: general and specific. General warm up is at least 5 min of slow aerobic activity such as walking, elliptical, biking. Something to increase heart rate, blood flow and muscle temperature. Following a general warm up is light stretching that replicate the training at hand. For example, if squats are on the table for training, then after biking for 5 min the general stretching of the quads and hamstrings would be beneficial. 

    After a general warm up then a more specific warm up takes place. If we use our squatting example, then light repetitions of squat with increasing weight is an example until the working weight is reached. This entire process should take 10-20 minutes. After properly warming up it is recommended to start the workout within 15 min otherwise the effects of the warmup are lost.

    This is the part of the warmup that you are missing (took us four paragraphs to get there, but I am an author by trade). Warmups can take a more strategic planning towards training. Instead of using the same warm up regardless of training change it up to incorporate future movements or movements that can enable a better training in the future. For example, if training is centered around the back squat, then front squat movements can be used as a warmup for the back squat. Front squat bar positioning can be a little awkward to master, so to become more skilled in that lift then practice it. This would enable you to aid in your overall development until your movements are proficient enough to add a working weight. This style of incorporating short- and long-term planning also aids in switching up your squatting profile to change fitness routines. Heavy back squatting over time can be mentally draining and place a heavy physical toll on the body. Back squatting for a micro cycle then switching to a front squat keeps your mind fresh for when you cycle back to the back squat.         

Building an off-season resistance training program for a basketball player.

     Apart of the studying method that I am incorporating into studying for the CSCS practical portion is to build programs for imaginary athletes using principles that are within the text of Essentials of Strength and Conditioning 4th Edition. The doctrine behind the workout is within various chapters of the book. In this scenario we are going to look at a Female D-1 Basketball player. Before testing our athlete, we tested their 1RM bench, 1RM Squat, 1RM clean and the 505 drill. Bench, Squat and Clean establish a baseline for strength and power. Her statistics are 112 Bench, 135 Squat and 112 clean. According to the text these numbers correlate to a baseline of 60%-meaning that she is hitting the bottom threshold in terms of test results.

    For the off-season the goal is to build a hypertrophic style workout. Since this is the off season, we are going to build a plan that incorporates between 4-6 times a week in the gym with 3-6 sets of 8-12 rep range with 8 reps being 80% of 1RM and 12 reps is 67%. A rest period of 30 seconds to 90 seconds. For this example, we are going to lift 4 days a week with 4 sets of 8 reps of 80% 1RM. The breakdown will be chest & back, legs, and shoulders and arms. 

Day 1

Exercise	Sets	Reps	Load	Rest
Bench	4	8	80%	90 Seconds
Bent over row	4	8	80%	90 Seconds
Incline Bench	3	10	75%	60 Seconds
Cable Row	3	10	75%	60 Seconds
Abdominal crunch	3	10	N/A	60 Seconds

    

Chapter 12: Principles of Test Selection and Administration: Test Selection

         Continuing on with our series of covering the Essentials of Strength Training and Conditioning textbook we look into Chapter 12 or more specially: test selection.

    An athletic test is typically conducted before the athlete starts training. This way a strength coach can see where the athlete weaknesses are and address them in training. Tests can be conducted one or two at a time or in a battery (series of tests). In a battery test must be selected in a way that enables the athlete to be at full strength (or close it as possible). That will be covered in the next article. Today we will focus on which tests to select. As always in higher levels of fitness it all depends. What does it depend on? Great question. They should be selected based on the sport specificity, metabolic energy systems, biomechanics, athlete experience, training status, age and the environment. We will cover each aspect in detail.

Sport Specificity/Metabolic energy system

    This is where you break down the sport. Does it require more power such as American Football. For this example, power can cover a multitude of things such as acceleration, jumping or how much force can be produced in the smallest time frame or max effort in min time. The sport could require more endurance as in a long-distance runner or more anaerobic like in wrestling. Understanding phosphagen, glycolytic and oxidative systems and rest cycles are key to building a test that fits the sports energy requirements.

Biomechanics

    Most sports are based off positions. American Football has offensive and defensive linemen where more bulk and strength are needed to be successful while Wide Receivers and Defensive backs require more sprinting and cutting. A 1RM max bench press would be more applicable towards lineman while receivers and defensive backs would benefit from sprints.

Athlete Experience/age/gender

    Consider a collegiate senior track and field athlete versus a high school freshman in track and field running the 400m. Both rely on anaerobic energy systems but at different rates. A Yo-Yo intermediate test or with intense plyometrics would be better suited for the collegiate athlete while a less intense test with low intensity plyometrics would benefit the high school freshman. The experience of each athlete dictates the test. A pullup test would be better suited for male athletes while a pull up test for female athletes would need to be scaled due to the differences in upper body strength.

Environment   

    Weather is one of those factors where a strength coach may not be able to control but can game plan around it. If a 1.5-mile test is scheduled for Wednesday and the forecast is called for 90 plus degrees with high humidity, then the test could be rescheduled for a cooler day (or early in the morning). Any temperatures above 80 degrees impairs aerobic and sprint performance. Strength tests are negotiable since majority of the time they will be conducted indoors. Humidity that exceeds 50% also impairs aerobic endurance. If you're testing in the south during the time, then early morning testing should be implemented. Altitude can also play a factor as well. Elevation above 1900 feet impairs aerobic testing. Elevation in the 9,000 feet range severely impairs aerobic testing with a 5% dip in performance with every 3,000 ft increase. Changes in altitude can be negated with acclimatization. It normally takes 7-10 days to acclimate to increased elevation. Acclimatizing to heat and humidity can also be a factor as well.   

Chapter 12: Principles of Test Selection and Administration-Reliability of tests

      In our last post we went over the validity of athletic testing. Today we will go over the reliability of athletic testing. These terms go hand in hand with athletic testing. You can't have one without the other. Think of that friend that is always reliable. The one where you ask for something and you get it in a timely fashion. That is the reliability in terms of athletic testing. You want the degree of consistency and repeatability. We are looking at the repeatability of the test-not the results. A 40-yard dash is reliable for it measures speed time and time again. It is a consistent, reliable test. The NFL Combine is famous for the 40 times (especially the skill guys). Over time scores are fairly consistent (just faster). Since those scores are lumped together, we know that a 40-yard dash has test-retest reliability. If you were to take scores from the past five years of the fastest sprinters and lay them out the difference in those scores is the typical error of measurement (TE). TE often comes from the biological variation of various athletes. 

    In terms of variation of the reliability of tests a few things can be contributed. 

    Intrasubject variability

    Intrasubject is the lack of consistent performance by the person being tested. Simple, and clear cut. It happens within sports. Injured during the offseason, preparation could be off, could be anything, it happens.

Interrater reliability

    Interrater reliability can also be referred to as objectivity or interrater agreement. This is the degree to which different raters agree in test results. This alludes to the leniency of different graders. On the 40-yard dash example does one rater use electronic timer as opposed to a stopwatch? Or in a 1RM squat example how does one rater judge squat depth? Another example is gymnastics- graders are subjective in their scores.   

Intrarater variability

    Intrarater variability is the lack of consist scores from a tester. If interrater pertains to individual graders than intrarater is from the overall grader or who is in charge of the test. A coach may want to see improvement amongst athletes and be stricter on the beginning test and lenient on the posttest. Another could be attributed towards inattentiveness, lack of concentration or a failure to follow the standardization of a test. 

Chapter 12: Principles of Test Selection and Administration-Validity

        If you have been following along with this blog, then you know that I have been studying for the CSCS exam through the NSCA-OMG, right? Yes, the alphabet soup names and tests in the fitness world can be a little overwhelming. CSCS stands for Certified Strength and Conditioning Specialist. The name really says it all in that you will obtain a specialized certification within the strength ang conditioning world. The exam is centered around athletes Studying for this exam is much more detailed and though than when I got my degree in Exercise Science and Personal Training exam. The NSCA is the National Strength and Conditioning Association. They are the premier association pertaining towards fitness. If you're into fitness (I assume you are if your reading) then it is worth a look. In June I took the exam and passed the scientific portion and failed the practical portion of the exam-hence the blog centered around chapters. Basically, what I do is read a section of the book, take notes then write the down in a blog. I figured if I could write about it then I can retain the material at a higher level (which is needed for the test). We begin the Practical portion side of studying with chapter 12.

    As you might have guessed chapter 12 is about the principles behind testing and why we test athletes. We test athletes to establish athletic talent, identify physical abilities and identify needs of improvement. There are two ways to test athletes: In a lab with testing equipment and subject matter experts. An example would be a Vo2 max test on a treadmill with the necessary equipment. Another way is to conduct field tests. An example would be testing Vo2 max on a track using the MAS or 1.5-mile test. A facility may not have the equipment for Vo2 max testing thus the need for field tests.

    A test itself has to be Valid or incorporate validity. Validity is simply the degree in which a test measures what is supposed to measure. It is one of the most important characteristics of testing. Validity is an umbrella term that includes construct, face, content and criterion referenced validity.

    Construct Validity refers to the overall validity of the test. Or in nerdy fitness terms the ability of a test to represent the underlying construct of the test. For a test to be valid it should measure the abilities important to the sport and produce repeatable results. Having marathon runners conducting a 1RM max bench press would not be a valid test considering the needs of the sport.

    Face Validity refers to how the test appears to athletes and casual observers. Having face validity enables "buy in" from athletes thus resulting in a more positive result. A strength test using the YMCA bench press looks like a strength test to the casual observer. Content Validity is the assessment by experts that the test covers relevant components. This would be the difference between assessing a YMCA bench press test for strength athletes. An expert would know that the YMCA is more geared for endurance while a 1RM bench press is a true assessment of strength.

    Criterion-Referenced Validity is a part of the overall validity aspect of testing, and includes four terms: Concurrent, predictive and discriminate. Criterion-Referenced Validity are test scores that are associated with some other measure of the same ability and is often scored statistically. Concurrent validity is the extent to which test scores are associated with other accepted tests. If you look at the results from a body fat assessment such as an Air pod and a In body machine the results would statistically be similar.

    Convergent validity is the high correlation between a field test and a lab test. In our above example using Vo2 max with laboratory equipment and MAS test is a good example. Lab testing is the "Gold" standard in measuring aerobic capacity. However, with time, talent and tools being variables across the country a MAS test would make better sense considering the tools available. Predictive validity is how test score correlate to field performance. The NFL combine is a perfect example of predictive validity. Discriminant validity is the test to distinguish between two different constructs or in laymen's terms one test for each ability. Having a battery of tests that include a 1RM to measure strength and a YMCA bench press to measure muscular endurance would not be a valid test due to the same muscle groups being used. A better way to measure strength and endurance in the same battery would be a 1RM squat and YMCA bench press. Two opposing muscle groups that measure two different aspects of fitness.          

            

Chapter 24; Facility Policies, Procedures and legal issue's part four: Supervision and Emergency planning

     We made it!

    Made it through the last chapter of the book! My goal since failing the practical portion of the CSCS exam was to at least study through the applicable chapters. By studying I mean read a paragraph, read paragraph again, take notes, write those same notes. This way I use multiple avenues of learning to make the information stick. From here I'll go over the finer details within the allocated chapters such as athlete testing results, how to perform certain tests, time of year and reps, sets, load. I'll study those in the morning then create "mock" workouts in the evenings for the blog. The NSCA also offers practice questions as well. These are key because they cover the entire section so smallish details that were overlooked can be studied. 

    Back to the book. The last two sections talk about supervision within the weight room and emergency planning. 80% of all court cases involving injury are caused by lack of supervision. That is a remarkable statistic rendering the following information paramount to running (or working) in a gym. Individually, you would want 100 square feet to operate in. Ever been in a gym where it is really busy-think 5pm when everyone gets off work and how workouts suffer because you're struggling to find equipment? That's why you want 100 square feet of space to work in. For the proper ratio of coach to athlete is depends on the level that you are coaching. Middle school or Jr high is a ratio of 1:10, high school is 1:15 and in the collegiate setting it is 1:20. Additionally, it would also depend on the workout and training history of the athlete. Circuit training with machines with seasoned athletes would require less supervision than inexperienced athletes conducting Olympic style lifts. Also, in season athletes would have priority for the gym over off-season athletes.

    Emergency planning is one of those necessary aspects about working in a gym. It entails the proper procedures for caring for injuries. These can include EMS activation procedures, primary, secondary and tertiary individuals to contact in case of emergency. Address to the facility in order to guide emergency vehicles through the proper entrance ways. In addition to injuries weather concerns are also listed with emergency planning. Fire, tornado, lighting should all be listed. Crimes and domestic terrorism are also listed. This document should be reviewed and practiced every three months (quarterly). First aid kits and AED machines should be visible and be in working order.          

Chapter 24; Facility Policies, Procedures and legal issue's part three: Discipline

     Much like the past few posts this information comes from Chapter 24 from the Essentials of Strength Training and Conditioning. This particular post covers the NSCA's hierarchy when it comes to disciplining athletes.

    Much like any gym across America when you get a membership you are presented with a list of rules and policies that you have to sign acknowledging that you have read them and will adhere to them. Often times these are posted throughout the gym. Many of the gyms that I have visited recently have a few of the rules posted on several locations. More often it pertains to a dress code and unauthorized personal training then disciplinary action is posted as well. A have been to a few commercial gyms where unauthorized personal training is banned-no questions asked. This one is iffy to me; for example, in one of my previous duty stations a group of ladies were consistently in the gym performing workouts designed by someone else. The gym manager saw this and kicked out the whole group. I never saw them at that location again. On one hand rules are rules, but on the other hand I think I would have hired her to keep the other five members to increase income. The membership fees were cheap, but six memberships would have brought in additional income. 

    Any who. Back to the information. Once you have the participants sign the rules then discipline actions can arise. To note-it is not a good idea to include physical conditioning as punishment. For one it looks silly to have grown adults doing push-ups or burpees has a punishment, and two it can cause legal problems down the road. Adding additional exercises to an already heavy load in the gym potentially cause injury or exhaustion and in extreme cases-death. In 2018 Maryland football player Jordan McNair died from heat exhaustion from overly physical practice in the August heat. That is an extreme example but the head coach and strength coach both lost their jobs and left with tarnished reputations. A tied discipline standard is much better. Obviously, the tiered system must be shared with sport coaches and Athletiec directors to ensure full and complete understanding of the rules and disciplinary actions. Support from sport coaches and AD's is needed to enforce these punishments.  

1st offense: Verbal warning and explanation of rule broken

2nd offense: Dismissal from facility for one day, documented offense and notification to athlete's sport coach.         

3rd offense: Dismissal from facility for one-week, documented offense and notification to athlete's sport coach

4th offense: Dismissal from facility for reminder of the year, documented offense and notification to sport coach and Athletiec Director.

5th offense: Permanent dismissal from facility, documented offense and notification to sport coach and Athletiec Director.

    Often times the sport coach will handle majority of the discipline after the second offense. Keep in mind that the sport coaches want their athletes to get better (their job and paycheck depend on athletes playing well).   

Chapter 24; Facility Policies, Procedures and legal issue's part two: Risk Management

     Part two of Chapter 24 will cover the risk management aspect of working in or running a facility. Much like our previous post we will define some vocabulary words then explain them and how they relate into running a facility. In terms of Risk management there will be legal-ish vocabulary words so bear with me, however Risk Management is something that we implement during our day to day lives without knowing it. On the drive to work today I drove the "speed limit" (take that for what you interpret. I am not going to admit to breaking the law). By driving the speed limit, I lowered my risk of getting into an accident.

    All of the following information does come from Essentials of Strength Training and Conditioning 4th edition chapter 24.  

      Risk Management in terms of a definition is the employment of strategies to decrease and control the risk of injury. See how the speed limit metaphor works in this scenario? Cool beans. Now, we are going to use the lenses of the weight room to see how Risk Management applies. 

    Time for some definitions to ensure we are all on the same page:

    Informed Consent: Process of describing an activity to a participant of the inherent risks and benefits. From that information the individual determines participation. Easy money, right? I tell you that the gym will make you swole but on the other hand body dysmorphia may arise. You still down to lift?

    Liability: A legal responsibility, duty or obligation. Simple. If it's my job to train you and you get hurt, then I should act when that injury does occur or do things to prevent you from getting hurt. Would it be wise to load up a bench press then walk away as you struggle? Liability in a nutshell. 

    Standard of care: What a reasonable and prudent person would do in a similar situation. If someone passes out at the gym; a reasonable person would call 911

    Negligence: Failure to act as a reasonable and prudent person would do in a similar situation. This is the opposite of standard of care. Failure of someone to call 911 in the above scenario then a person could potentially be sued for negligence. Four elements must exist for someone to be found negligent: duty, breach of duty, proximate of cause and damages. In our 911 example; not calling 911 in an emergency is a duty of an employee, (or on the flip side a breach of duty for failing to act) further injury suffered (proximate cause and damages).

    So, how would a Strength and Professional mitigate risk? One step is to follow polices regarding who can participate. Before an athlete is allowed to access to the facility they should be cleared by an individual in the sports medicine staff. Not only does this pertain towards personal starting entrance into the facility, but returning from injury, illness or other medical concerns. Now, the strength and conditioning processional does not need a copy of the screening but should have documentation signed by the athlete to show proof. Keep in mind that it is up to the sports medicine staff to allow an athlete to begin formal involvement in the program. Stay in your lane as a strength coach; any deviation would violate your scope of practice. In non-weight room terms, I a plumber would not lay electrical wires to set up lights in a building.             

Chapter 24; Facility Policies, Procedures and legal issues

     Continuing along with the Essentials of Strength Training and Conditioning study guide we have reached the last chapter (yay!) of the book Chapter 24 Facility Policies, Procedures and legal issues.

     Much like any other good article post we start with definitions (sarcasm). We do need to establish a baseline of communication. Pick five different gym managers and you might get five different answers on policies and procedures for the gym. One policy that this author would advocate for is to ban tripods and filming during busy hours. Nothing is worse than trying to work out and have a person filming. Now, if you want to film for a show or video then do it during non-busy times or have allocated times that allow videoing. One exception to this rule would be to have low key filming that checks form and technique. These guys discreetly film themselves then check the video between sets. Dartfish can be accessed through a smartphone that analyzes body mechanics. Ok rant over, back to the book.

    Policies are the facilities rules and regulations. Procedures are how policies are met and carried out. For example, a policy could be a dress code, and a procedure could be how to handle someone who breaks this policy. The idea behind having policies and procedures is to protect the facility and the employees from litigation. A mission statement is the facilities statement of purpose. This is a general, vague statement that outlines the program goals. Planet fitness has done this remarkably well (current polices about who can use the locker rooms aside) of providing cheap gym memberships and catering to personal who may or may not take the gym serious. Program goals is the desired end products of a strength and conditioning program. Program objectives are specific means of attaining program goals. Gyms can be centered around a specific sport that only trains in the manner to improve in that sport. Baseball is pretty big in the south and all over the state baseball academies exist with the sole purpose to improve baseball players. 

    Within the facility (from the lenses of a collegiate strength and conditioning program) you would have a Director of Strength and Conditioning or Head strength and Conditioning Coach. That person is responsible for the overall direction of the program. They would handle facility, equipment, hiring staff, training the staff, writing policies and procedures and administrative duties. Basically, they are in charge of the entire facility. A Strength and Conditioning professional main responsibilities are continuing education to stay relevant and to uphold current certifications. By having current, up to date education it reduces liability across the facility. In addition to professional certifications pertaining towards fitness a strength and conditioning professional should have CPR and AED certifications.           

Chapter 23 Facility Design, Layout, and Organization part three

    In part one of this series, we outlined the process of building a faciality from the ground up and designing accessory equipment within a facility. All of this information can be found in the Essentials of Strength Training and Conditioning 4th edition. The material itself is more informational, but very practical. The arrangement of equipment such as barbells, dumbbells, machines, Olympic platforms and aerobic machines makes for a better workout experience. Consistently trying to find equipment is frustrating. The idea behind arranging equipment in a certain fashion is for safety reasons and traffic flow. Crowded bench presses with weight trees create a log jam (especially on Mondays for gym bros) around that portion of the gym. Spotters for large muscle groups such as bench, and squat need spotters or in some cases more than one spotter. Having enough room for spotters to navigate without disrupting traffic flow is ideal. Having walkways, creating enough space for spotters builds a traffic flow to the gym that participants can be as effective with workouts as possible.

    

    To aid in visual aesthetic of the room shorter equipment should be placed in the center of the room that way the taller equipment can along the walls. This way managers and participants alike are able to see more of the room. Stretching and warm-up areas are to be 49 square feet that includes mats, bands, foam rollers, tennis balls, golf balls (or any other SMR type equipment)    

Barbells and dumbbells would ideally be at least 36 inches apart to ensure spotters can navigate the space, and more than one participant can utilize the equipment. The arrangement of such equipment can create natural walkways within the facility itself. Walkways at least 36 inches wide create a natural walkway and ensure folks navigating throughout the gym are not in the way of folks working out. For machines the concept is the same-at least 36 inches away. Machines can be arranged to maximize circuit training or super setting with alternating upper body and lower body machines. Olympic platforms should have more safety cushion than machines or free weights due to the bouncing of equipment and potential falling of participants. I formula can be used to measure distance. Typically, a platform height is 8 ft with walkway space of 4ft is multiplied by the width of the platform (8ft) with walkway space of 4 ft). (8x4) x (8x4) equals 144 square ft. 

    Aerobic machine distance varies from machine to machine. Stationary bikes and Stair steppers are very found in nearly every gym and do not require a lot of space between them. The relative effort used, and sound produced by using the machine. In a perfect world these machines are 24 square feet apart. Skiers (if your gym has one) is a rare machine that may or may not be available. These narrow-ish machines only require 6 square ft of space between. Rowers are to be spaced 40 square ft because of the high intensity these machines are used for. Treadmills have the largest space needed with 45 square ft due to the need for walk space, sweat from users and the sound emitting from high enough intensity.           

Chapter 23 Facility Design, Layout, and Organization part two

     In part one of this series, we outlined the process of building a new facility from scratch. It entailed four distinct phases: Predesign, Design, Contruction, and Preoperation phases. More detailed recap can be found here. 

    For part two we will deep dive an existing facility and how per the text (Essentials of Strength Training and Conditioning) the equipment should be laid out. Structuring equipment in an efficient way creates a flow to the workout and the participants can maximize their opportunities in the gym. Nothing and I mean nothing messes with your workout more than having to find equipment or search for equipment. Creates a painful experience working out. Ideally, you want to have the majority of your equipment on the ground floor with the manager's office centrally located to ensure complete supervision of the facility. In the event the facility is not on the ground floor then the load bearing capacity of the floor should be 100 pounds per square inch.

    Entering the facility should be accommodating for everyone. For every 12 inches of ramp then 1 inch rise are the recommended outlines. Facilities should have double doors or at least garage access to ensure large enough equipment can fit through the doors. Lights within the facility should be between 50-100 lumens to ensure enough lighting for participants to see, but not overwhelming to deter from the workout. Windows and mirrors can alter the amount of light emitted into the facility. 

    Ceiling heights should be able to accommodate plyometric exercises that utilize box jumps and tolerate vertical jump testing. 10-14 feet is the recommended height for the ceiling to allow athletes to comfortably use jumping plyometrics. In terms of flooring, it depends on what type of programs the gym is going to be centered around. For a gym that is going to incorporate plyometrics, sled pulls, agility and change of direction then turf is to be placed in the gym (and a large enough surface area to accommodate more than one athlete). If the gym is to be centered around Olympic lifts, then platforms are necessary. Platforms have a wooden square surrounded by rubber sections. The wood portion is to ensure athletes do not slip and rubber is to protect the flooring from bouncing weights.

    Ideally, the temperature in the gym should be between 68 degrees F and 78 degrees F. Temperatures too hot or too cold affect training. Too warm of a facility and heart rate could be increased while running on the treadmill meaning that the athlete may not hit true heart rate for a particular exercise. Humidity should be kept at 60% or lower. Anyone in the south knows that humidity is the archenemies of the summer, or in dad joke form, "It's not the heat.... it's the humidity that gets you" HVAC system should be set to cycle out air 8-12 times per hour to prevent stagnant air from creating a foul smell. If fans are to be used, then two to four fans are recommended every 1200 square feet. Music is a tool that gyms utilize to decrease RPE, however it is recommended to keep the volume to 90 decibels to ensure athletes can hear cues and instructions. If the gym were to have yoga or pilaties classes, then sound absorbing material can be strategically placed to ensure a low volume.

    Mirrors in a facility can be used to check form (or to check out the gains!) and make the room more aesthetically pleasing. Mirrors can create the illusion that the room is bigger, and when natural light reflects off the mirrors can create a nice visual look. Placement of the mirrors should be at least 6 inches away from any equipment and at least 20 inches off the floor. A typical weight plate is 18 inches so additional height for the mirrors is needed to ensure clearance. Mirrors being at least 6 inches away from the equipment is so that plates or dumbbells don't roll away and crash into the mirrors causing them to break. For anyone who is superstitious then we know that broken mirrors cause no gains for 7 years.                

Chapter 23 Facility Design, Layout, and Organization

     This post (much like the majority of the post that I do) is in reference to studying for the CSCS exam. I noticed that once I read a section, re read taking notes then write it helps the information stick. The thing about the exam is that 1) It is set up in a way where you have to get a certain number of questions correct within a given section to get a passing grade for the entire exam. You could crush the entire exam and get a 69% on a section and fail the entire thing. This means that you can't study in such a way to "own" certain components of a test to carry you over to a passing grade. 2) Details matter. Any detail could be the difference between knowing a question or not knowing a question. For example, rep count and load %. Within the text it has two columns that outline rep count and load %. The test will ask you if someone is training for hypertrophy and lifting at 8 reps what is the desired rep count? The answers will be 78%, 79%, 80% and 81%. Knowing the details is key. By the way the answer is 80%. I say that to say this. As mundane of details of this post is it matters. 

    Chapter 23 of Essentials of Strength Training and Conditioning 4th edition outlines facility design, layout and organization. The first half of the chapter provides the framework in building a facility from scratch. The chapter breaks it down into four phases: Predesign, Design, Construction and Pre-operation phase.     

    Predesign phase is the first step in building a new facility, and it consists of a needs analysis, feasibility study, master plan and hiring an architect. Needs analysis is an inward look into the type of facility that fits the philosophy of the program. Are you designing a facility that utilizes plyometrics and speed drills? Space should be allocated for plyometrics, and a turf should be built to incorporate speed training. Is your gym going to be geared for powerlifters? Then multiple bench, squat, and deadlift areas with fully stocked weight trees should be built in. Feasibility study incorporates the acronym S.W.O.T. (Strength, Weakness, Opportunities and Threats). If the philosophy of the facility is to incorporate plyometrics and speed drills, then the strength of the facility would be based around those exercises. A weakness of the facility would be powerlifter lifting or bodybuilding style training. Opportunity is the return on investment and the opportunity for growth. At the end of the day building a new facility is a business and at some point, investors would like their money back. Another way to look at it is they are building baseball fields nearby meaning more traffic thus the possibility of new customers. Threats come from other competitors in the area. Is another gym nearby? Another training facility? A master plan is a general plan for all phases of the facility. At this stage in the development, we are doing this; a timeline of events if you will. Hiring an architect is the final step of the predesign phase. Typically, a bidding process would occur, and the best value is selected.

    The design phase is broken down into two parts: Finalizing a committee and creating a blueprint. Previous experience with designing a facility with someone that is a Strength and Conditioning Specialist is the ideal candidate to help with creating a blueprint. Designing a facility that can enable athletes to flow from one workout to another will expedite the workout. 

    Construction phase is typically the longest of the four phases due to the length of time it takes to build a facility. Contractors need to be hired to building the structure, run electrical equipment, plumper's, etc. apart of this process is to ensure construction is progressing as it should, and that equipment is arranged in accordance with the committee's plans.

    Once the Construction phase is completed the Pre-operation phase can take place. Pre operation includes hiring a staff, creating a cleaning schedule and policies for the gym. Hiring the right staff (and qualified) can create a positive gym culture that people want to come to. Additionally, having policies in place before operation can smooth out day to day operation of the facality.