NCSF Blog

Concentric, eccentric and isometric muscular contractions are often taught and thought about as parts of a whole – in reference to an exercise from start to finish. However, exercises can be modified to include only concentric, eccentric or isometric muscle action based on the client’s goals and needs. Concentric-only actions are often used for improving power and acceleration; isometric actions are frequently used for improving stability or endurance; while eccentric actions can serve a number of specific needs related to performance, muscular health and tissue recovery. An eccentric contraction occurs as a muscle is forcibly elongated to decelerate a load under control. They often occur as a byproduct during standard training programs, as part of dynamic muscular actions, but exercise professionals should recognize the uses and benefits of eccentric-specific training. This way they can exploit it properly when it fits the needs of program design.

Keeping clients engaged, imparting quality improvements and saving time are all tenets of personal training. Using exercise combinations that intelligently apply force couples is an effective way to accomplish all three. Try this example – push-up to pike – to improve central peripheral stability by combining to staples of human movement. The exercise is at an intermediate to advanced level and should be performed in a single fluid, connected motion. Those with less flexibility or strength may use flexed knees and push up from a raised surface such as a bench.

Increased sprinting speed is often at the top of the list of training goals among recreational and competitive athletes. There are a number of training methods available which can be used to increase maximum speed as well as acceleration, including but not limited to; technique drills for increasing stride rate and length, unloaded repeat sprinting, overspeed training, reactive strength drills, complex training and drag training.

It may not be the most pleasant thought to consider but it is well-documented that the average, healthy person maintains about 2-3 pounds of bacteria in their intestinal tract. You read that correctly… the total population of microorganisms in just one section of your body can be weighed in pounds.

It has been estimated that this family of bacteria has nearly 100 trillion members, which is about 10x the quantity of total cells found in the human body. Based on their significant numbers it should come as no surprise that these bacteria, known as gut flora, can influence our health in many ways.

Some of these microorganisms are considered “good” bacteria which help digest nutrients and even produce different vitamins (e.g., Vitamin K); while others are considered “bad or infectious”, and can cause issues when their population begins to dominate the “good” bacteria working to our advantage.

Starting a business is an exciting time and comes with a host of responsibilities. Start-up checklists are extensive and often require significant research to determine the best methods to address each situation. Who’s the competition, what’s the market saturation, where is the best (affordable) location? Entrepreneurs often fret over logos, images and presentation along with a host of other details as they get started, but in many cases they leave one of the most relevant decisions as an afterthought – the business name.

One of the many challenges facing any professional is finding an enjoyable job while getting paid the money they want or perceive to deserve. Many people go to work every day, enjoy what they do, but would like to be paid more often feeling they deserve more money for the time they spend performing daily tasks and responsibilities. But if a person goes to the same job, performs the same or similar tasks, which end up generating the same money for the business or company there exists an economic conundrum; there is no additional increase in revenues to justify an increase in pay. Regardless of how well the tasks or responsibilities are completed, if a position does not increase the money coming in to the company, then an increase in money going out towards the position is not justified. This brings up the point that some positions function as an asset with negative implications or financial liability, whereas other roles can be viewed as positive assets due to their income generating potential.

The recreational fitness enthusiast would do well to regulate macronutrient intake to quantities that support their activity levels. They should consume lower quantities of processed carbohydrates and create meals in a mixture and manner that best serves recovery needs while supporting daily energy demands. Small mixed meals (carbohydrate-protein-fat) throughout the day generally provide nutritional adequacy for this group. For those who engage in high-intensity exercise or compete in athletic events, particularly where the training is continuous in nature, there exists a different challenge as it relates to macronutrient management.

Many people are surprised to hear that resistance training can be safe and effective for youth participants due to pre-dated misconceptions. Children or pre-adolescents (approximately up to age 11 among girls and 13 among boys) and adolescents (approximately ages 12-18 among girls and 14-18 among boys) can all adapt positively from strength training. The term pre-adolescent refers to boys and girls who have not yet developed secondary sex characteristics. The myth that resistance activities cause epiphyseal plate damage among any population has been long removed from modern knowledge. Research has repeatedly shown that appropriate training will not have a negative impact on bone health or growth, nor increase the risk for connective tissue injuries any more than actions of common play such as jumping, sprinting, climbing trees and throwing/kicking balls. Ironically the concerns in some regards have been shifted to the elderly; which is also off base - as both the young and old can benefit from training with resistance exercises for functional strength and power.

Patellar tendinitis (tendinopathy), also known as jumper’s knee, is a common overuse injury of the patellar tendon. It is usually due to repetitive microtrauma of the connective tissue due to high-volume jumping, running and changing directions. It is most common among those who participate in jumping sports such as basketball, volleyball and gymnastics but has been seen among exercise enthusiasts due to poor lower limb biomechanics. Often, the site of disruption is at the inferior pole of the patella. Sufferers commonly experience a gradual onset of anterior knee pain during any jumping or acceleration-deceleration activities performed while training. This pain can be localized to the bottom portion of the patella or diffuse throughout the majority of the kneecap. In more severe cases, sufferers may complain of progressive discomfort during other activities that stretch the tendon such as sitting in a chair or stair climbing. This level of discomfort more often occurs when the tendon slightly thickens or is partially torn.

Memorial Day is often designated as the unofficial first day of summer in the United States. Across America, youth baseball and soccer tournaments are occurring alongside family get-togethers and mini-vacations. While Memorial Day provides for a wonderful long weekend to enjoy outdoor activities, it is important to not forget the origins of the holiday.