Fitness Industry: Stop Playing Darts With Evidence

18 Mar 2018 21:38

Fitness professionals, especially ones who ply their craft on the internet, have a curious relationship with the word evidence. That is, they love the word but give it no particular importance. This is my imagining of how "evidence" is being used by many people in the fitness industry who pay lip service to the word without a clear idea of what constitutes evidence or how to analyze it, or how to think about evidence BEFORE you go looking for it:…

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Is Exercise Underrated?

27 Feb 2017 03:09

A YouTube video from a Channel called 'What I've Learned' recently caught my eye. The video was titled "Why Exercise is Underrated." Immediately, I question the assumption of the title. Is exercise underrated? The video focused on the faulty marketing of the fitness industry, saying that it focused on the wrong messages. All the while, the tacit assumption of the title was never challenged. No effort was made to examine any available statistics related to exercise behaviors, whether it be exercise avoidance or favorable and unfavorable attitudes toward exercise. Should such statistics exist, I am sure the content of the video would have changed greatly….

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Levator Scapulae Muscle: Location, Actions, and Trigger Points

29 Oct 2010 15:40

The levator scapulae is a muscle located on each side of the neck, situated posteriorly1. It is named for its action in elevating or "lifting" the scapula and the word levator is the latin word for "to lift". This muscle is like the over-worked back-stage prop guy of the neck. Always in the shadow of the large sternocleidomastoid and hardly ever getting a moments rest.

Along with the trapezius, the levator scapulae works to shrug the shoulders by its raising of the medial margin of the scapula. If the scapula are fixed the muscles assist in cervical extension and if used alone flex the neck laterally to one side….

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Masseter Muscle: Location, Actions, and Trigger Points

18 Oct 2010 15:27

The masseter is a jaw muscle that gets its name from the Greek work "to chew". It is the major muscle of mastication (chewing) of the human jaw and serves primarily to elevate the mandible (lower jaw) while the deep tissues help to protrude (protract) it forward. Although we rarely think of it, the mandible is the only bone of the skull that is actually moveable. The upper jaw is fixed. There is a lot of moving for the mandible to do, therefore, and the masseter is the primary worker. Located on each side of the face in the parotid1 region at the back of the jaw, these muscles are easily visible or palpable when you clench your jaw, as they contract strongly just in front of the lower ears.2

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Sternocleidomastoid Muscle: Location, Action and Trigger Points

17 Oct 2010 21:25

By Eric Troy, Ground Up Strength

The sternocleidomastoid (SCM) is a muscle of the neck so-named because it originates on the sternum (sterno) and the clavicle (cleido) and inserts on the mastoid process1 (mastoid) which is an easily located bony prominence behind the ear. The muscles pass diagonally across the front and side of the neck beginning at the top of the sternum and ending behind the ear. This two-sided muscle is large and ropy, making it the most prominent muscle visible at the front of the neck….

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Fluid Intake, Dehydration, And Exercise Part IV

15 Jun 2009 16:25

So far we investigated the history of fluid ingestion in Part I, demonstrated why it is the metabolic rate that predicts temperature in Part II, and weighed up the strengths and weaknesses of the lab-based and field studies in Part III. For Part IV we will look at the thirst mechanism and why waiting until you are thirsty is not "too late."…

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Is Your "Strength Training" Actually Strength Training:Part 1

14 Jun 2009 20:02

A big problem with strength training is that it has been introduced in places (read: forums) where the general membership doesn't have adequate exposure or adequate knowledge. And like alot of internet sources and sites, the ideas and principles have been twisted and convoluted into something that it really isn't. With the large proponents of the distortion coming from the uneducated 'experts'….

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Fluid Intake Dehydration And Exercise Part III

12 Jun 2009 16:25

Welcome back for Part III in this series on fluid intake and dehydration during exercise! Thus far we have examined a brief history of fluid replacement during endurance exercise in Article I, and in Article II we tried to explain how some of the lab research has perhaps been over-interpreted, and how that has lead to a false belief that ingesting fluid during exercise will keep you cool. In that article we reported the findings of earlier researchers who concluded the following:

* The core temperature is maintained at a higher level during exercise
* It is the metabolic rate (or in other words, how hard you are exercising) that predicts the core temperature…

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Fluid Intake Dehydration And Exercise Part II

11 Jun 2009 14:49

This is the second article in our series on fluid intake, dehydration and exercise. In the last article we looked at the history of fluid intake and how radically our beliefs on the subject had changed. Today we turn our attention to the evidence that has accompanied this shift, beginning with the contention that runners who become dehydrated are likely to develop heat stroke….

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Fluid Intake, Dehydration, and Exercise Part I

10 Jun 2009 13:59

The story begins, as most do, at the beginning…a look at the history of fluid intake and drinking during endurance exercise, which serves to illustrate an important point, one which will be covered again and again in this series…For this post, we acknowledge Professor Tim Noakes of UCT, the fluid pioneer whose lifelong pursuit of the truth in this area (and a lone battle for much of it) has thrown up the excellent quotes and anecdotes we use as we delve into the issue….

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Anderson Half Squat

07 Jun 2009 21:11

Any of you that have been following my Journal here (Strength Journal) will know that I recently included the infamous 4 squat workout into my routine. This delightful little routine consists of 4 exercises, each with 4 sets (5,4,3, and 2 reps respectively)….

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Hernias of the Abdominal Wall

31 May 2009 17:08

The human body is divided into various compartments such as the thorax (chest), abdomen, skull, etc. The word hernia is derived from the Latin word for "rupture," and occurs when an organ normally contained in one of these cavities protrudes through the lining of that cavity. The term hernia is therefore very broad, as hernias can occur almost anywhere in the body. For example, a protrusion of an intervertebral disk of the spine into the spinal canal is called a herniated or ruptured disk; a protrusion of brain tissue, usually because of a head injury, through a natural opening at the base of the skull (called the foramen occipitalis) is referred to as an Uncal hernia. However the vast majority of hernias involve the abdominal cavity and therefore this article will concentrate specifically on this type of hernia….

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Homemade Medicine Ball Videos

26 May 2009 14:50

Medicine Ball DIY

Here are some do-it-yourself videos showing how to make your own homemade medicine balls.

This works. I have made medicine balls using methods similar to these and I use them all the time.

These homemade balls, of course, will not bounce, which is a useful function of a medicine ball as well so if you want bouncy ones you will need to buy them. But no need to wait. If you have an old basketball or any other balls of various sizes lying around then it's fairly simple….

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Iliotibial Band Friction Syndrome

26 May 2009 01:23

Tell any long-distance runner or cyclist about your stinging pain at the side of the knee or hip, and you will get a knowing sympathetic look. ITB (Iliotibial band) friction syndrome is one of the commonest complaints amongst runners, cyclists and intense court sports….

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Ectomorph, Hargainer, Hardcore: Drop The Labels

19 May 2009 14:55

Labels are for boxes. In the case of strength and conditioning they usually decorate our excuse box.

I have never heard a trainee pin a label on themselves when it wasn’t the preamble for an excuse of some kind. But labels are also multi-taskers. They can provide a sense of identity in a homogenized world or serve simply as a “credential”….

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How To Win An Argument: The Art of Fighting Without Fighting

08 May 2009 15:07

How do you win an argument?

Simple. Don't argue!…

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Fitness As A Goal Or Strength As A Goal: Fitness Writ Large

03 May 2009 23:47

You may have noticed this site is about strength training. I have a confession to make. I don't know how to give fitness advice. Because I cannot clearly conceptualize fitness. I can understand exercise for health. I cannot understand exercise for fitness unless "fitness" is another word for health. But it is not.

While I certainly care about the concept of "fitness" I don't believe that fitness is a defined goal in itself. Apparently many trainers do as I see all sorts of hybridized strength/cardio concepts supposedly designed to optimize your pursuit of "fitness"….

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Thoracic Outlet Syndrome

01 May 2009 13:19

Nerves and blood vessels travel from the neck to the upper limb through a series of three tunnels, known collectively as the thoracic outlet. (Picture 1)

The nerves and blood vessels pass through three triangular channels which make up the thoracic outlet: (A) the triangular space between the scalene muscles; (B) the costoclavicular space; and (C) a space beneath the pectoralis minor muscle….

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Plantar Fasciitis

29 Apr 2009 15:00

The plantar fascia provides support when the foot rises up on the toes during walking, running, or climbing. It supports the long arch of the foot. Plantar fasciitis is caused by strain of the plantar fascia. The injured tissue causes pain at the bottom of the foot when starting to walk or when standing still for a long period of time. It is one of the most common causes of foot pain in adults [1,2].Jumping, running, or prolonged standing often causes strain on the plantar fascia. The outcome is generally good, with approximately 80 percent of people having no pain within one year. Flat feet can be a predisposing cause for plantar fasciitis as can a high arched foot (pes cavus) [2]….

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Sciatica: Causes, Diagnosis, And Treatment

28 Apr 2009 20:39

Sciatica is a buttock pain radiating down the back of the thigh and leg and possibly into the calf or foot. Other characteristics of sciatica include varying degrees of weakness in the leg muscles and numbness and/or tingling that radiates down the leg. These symptoms occur because of compression and/or irritation of the sciatic nerve or nerve roots which are forming the sciatic nerve. The areas in the buttock and leg affected by this compression are the areas that the sciatic nerve supplies with messages for normal function. There are many other names for sciatica including lumbosacral radicular syndrome, radiating low back pain, nerve root pain, and nerve root entrapment….

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Myofascial Trigger Points and Trigger Point Therapy

28 Apr 2009 01:35

For centuries it has been afflicting man. It is intangible, mysterious and yet ubiquitous. Myofascial Trigger Points are the commonest cause of undiagnosed or misdiagnosed aches, pains and other puzzling symptoms. The daily clinical experience of thousands of physiotherapists, massage therapists and physicians verifies that most back and neck pain and headaches which are recurrent and stubborn are caused by trigger points or muscles knots….

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Wobble Boards, Bosu Balls, or Foam: What's The Difference?

18 Apr 2009 16:00

You've probably seen a wobble board before. They are these round discs with a ball or disc underneath them. Bosu balls are similar but they are more like a half swiss ball with a platform attached. Figure 3 below shows a boy jumping from bosu ball to bosu ball using the "ball" side. These can also be turned over on a hard surface so that the ball is a pivot. People use this method for pushups, for instance….

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How to do Deadlifts: Hips Too High, Too Low, or Just Right

17 Apr 2009 01:18

What is this thing with hip position in deadlifting? Why is it so hard for people to figure out where their hips should be without a qualified coach laying on hands and forcing them into the best position?…

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Snatch Grip Deadlifts

12 Apr 2009 00:24

The name snatch grip deadlift is actually somewhat of a misnomer. It would be more accurate to simply call them Wide Grip Deadlift to avoid confusion. The reason they are called snatch grip is that they employ the wide grip that many Olympic lifters (most) employ in the Snatch Lift. But a snatch is still a snatch regardless of what grip is employed….

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Kneeling Squat

09 Apr 2009 20:35

The videos below show a kneeling squat. You don't need a smith machine apparatus like in the second one and you probably don't need a lifting belt. First, read the explanations and cautions provided here….

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