Which is better for shoulder diagonals: Thera-Band or Dumbbells?

April 30, 2012

Shoulder rehabilitation often includes Thera-Band® exercises. One popular exercise is the “PNF” diagonal shoulder exercise from the Proprioceptive Neuromuscular Facilitation concept. The PNF diagonal exercise includes tri-planar motion of the shoulder against resistance; the resistance provided can be manual, dumbbell, or elastic band resistance. Few researchers have investigated the EMG activation levels of shoulder muscles during PNF diagonal exercises.


Thera-Band D2 Extension

Researchers at the University of Cincinnati in Ohio assessed the activation of scapular muscles in 21 healthy subjects. The subjects performed 4 diagonal patterns (D1 Flexion, D1 Extension, D2 Flexion, and D2 Extension) with both a 3 pound dumbbell and a blue Thera-Band resistance band. For the band exercises, the subjects were seated using a length of band equal to the distance between the floor and their greater trochanter as measured when the subject was standing.

The results showed that both Thera-Band and dumbbell exercises provide similar levels of EMG activity, which is consistent with findings of other researchers who compared EMG levels during isotonic and elastic resistance (Andersen et al. 2010). The serratus anterior, an important scapular stabilizer, remained moderately active in each exercise with no significant difference between exercises (42.5 to 50% of maximal).


Thera-Band D2 Flexion

When evaluating an exercise for suitability in rehabilitation, it’s important to consider not only the absolute activation but the activation relative to other muscles including agonists and antagonists. The trapezius is prone to muscle imbalance. The upper portion is prone to tightness and the lower portion is prone to weakness according to Janda. Shoulder patients, particularly those with impingement, often exhibit scapular muscle imbalance.

The D2 Flexion pattern had the highest activation levels for the middle and lower trapezius compared to the other patterns; the D1 and D2 flexion patterns also had more upper trapezius activation than their extension movement counterparts. While the Thera-Band resisted D2 Flexion exercise produced higher levels of middle and lower trapezius activation compared to dumbbell resistance, the Thera-Band resistance also produced higher levels of upper trapezius activation compared to the dumbbell.

Upper Trap Middle Trap Lower Trap
D2 Flexion Dumbbell 39.6% MVIC 18.4 23.7
D2 Flexion Thera-Band 68.5 45.3 44.9

In contrast to D2 Flexion, the D2 Extension exercise with Thera-Band had the lowest levels of upper trapezius activation. It also had the most desirable ratio of upper to lower trapezius activation (0.9), meaning the lower trapezius was activated at a higher level than the upper trapezius.

As with other surface EMG studies on healthy subjects, these results should be used with caution in patient populations. The authors chose blue Thera-Band resistance, which may not be appropriate in early stages of rehabilitation. It would have been valuable for the authors to report on the eccentric phase of the exercise, or during different phases of the exercise due to the large arc of motion.

The authors concluded that the D2 Flexion pattern with either dumbbell or Thera-Band resistance provides the greatest activation of scapular muscles, and the D2 Extension pattern with Thera-Band provided the best ratio of upper and lower trapezius activation.

REFERENCE: Witt D, Talbott N, Kotowski S. Electromyographic activity of scapular muscles during diagonal patterns using elastic resistance and free weights. Int J Sports Phys Ther. 2011 Dec;6(4):322-32.


fonte: http://www.hygenicblog.com/2012/04/30/which-is-better-for-shoulder-diagonals-thera-band-or-dumbbells/

Boston Ultimate Training 2012 @ MBSC

Fases 1 e 2 João Pessoa/ PB 14 e 15 de Abril, 2012

Parabéns a todos os profissionais presentes nas Fases 1 e 2 CORE 360º Treinamento Funcional em João Pessoa/ PB nos dias 14 e 15 de Abril.
Foram dois dias, somando 16h de muito conhecimento, troca de informações, quebra de paradigmas e total dedicação e comprometimento com as tarefas propostas!
Agradecimento a FYB Academia, nossa parceira por ser mais uma vez nossa sede, aos profs. Diego Medeiros e Efigênio Branco nossos colaboradores.
Espero revê-los em breve nas Fases 3 e 4 para a conclusão da certificação de vocês.

Sucesso e abraços.
Gabriel Luz

Resisted Sprint Training: Speed and Agility for Division IA Female Soccer Athletes

Maximum velocity is frequently associated with successful performance in field sports, however, during competition, athletes rarely cover the necessary distance to achieve top speeds. The ability to accelerate (defined as the rate of change in velocity) is more important to successful performance than maximum velocity. It is important to define the differences between acceleration and velocity. Acceleration can be defined as the rate of change in velocity as measured by sprint performance over a distance of 5 to 15 yards, where as velocity reflects the speed over a longer distance, typically 40+ yards.

The three most frequently used field methods of increasing acceleration and velocity are resisted sprint training (RST), assisted sprint training (AST), traditional sprint training (TST). Resisted sprint training includes gravity-resisted modalities, such as uphill or upstairs sprinting, and modalities designed to create an overload effect such as a parachute, sled, harness, or weighted vest. Assisted sprint training, or supramaximal sprint training, includes gravity-assisted modalities, such as downhill sprinting, and external tools such as high-speed towing using a harness or stretch tubing and a parachute release while at a maximum speed.

It was the goal of a research article in the Journal of Strength and Conditioning Research to determine how RST, AST, and traditional sprint training affected maximal velocity and acceleration in NCAA Division 1A female soccer players. The aim of this study was to investigate the effects of a 4-week, 12 session training program using RST or AST as compared to traditional sprint training on 5 yard and 15 yard acceleration and 40 yard maximal velocity.

Each individual performed a 40 yard dash prior to the 4-week training program. During the 40 yard trials there were splits taken at 5, 15, and 25 yards. Based on their 5 yard sprint velocity the female soccer players were ranked fastest to slowest and then randomly matched, divided into one of three groups (RST, AST, and TST). The subjects then participated in a 12-session sprint training intervention based on their assigned group. There was no significant difference between sprint velocities between the three groups prior to the intervention period.

The AST group participated in trials that provided a mean assistive force equal to 14.7% of each individual’s body mass. The AST group performed 20 yard sprints at supramaximal velocity with a 10 yard deceleration jog. The RST group participated in trails that provided a mean resistive force around 12.6% of each individual’s body mass. The RST group sprinted for 20 yards at maximal effort and then completed a 20 yard deceleration jog. The TST group performed 10 maximal effort sprints of 20 yards followed by deceleration jogs of 20 yards.

The results of the study revealed that both the AST and RST groups significantly improved 40 yard dash times. The results also revealed that the AST group saw the greatest increase in velocity in the first 5 yards of the sprint and the RST group had the greatest increase in velocity during the 15 to 25 yard segment of the 40 yard sprint. The results of the study are not in complete agreement with previous studies on AST and RST. Other studies have found improvements in acceleration split times with RST, and these improvements were associated with the increase in muscle force development.

Although a very short training period, the intervention protocol did enhance sprint times in both the AST and RST groups. It can be recommended that in order to improve sprint times practitioners should include AST and RST in training programs for female soccer players. However, the incorporation of this type of training needs to be specific to the needs of each athlete.

READ MORE

Source Article: Upton, D. The effect of assisted and resisted sprint training on acceleration and velocity in Division IA female soccer athletes. Journal of Strength and Conditioning Research 25(10): 2645–2652, 2011.

Fonte: www.nsca-lift.org/Publications/journals/AMPubDetail.asp?artld=108

A better understanding of the use of resistance and unstable surfaces in rehabilitation and training

Fonte: http://www.hygenicblog.com
April 9, 2012

Unstable surfaces such as exercise balls, foam pads, and balance boards have been used in both rehabilitation and fitness exercise programs. These balance devices are often combined with resistance exercises; however, some researchers have suggested that using resistance with instability exercise (also known as “Instability Resistance Training”) requires some modification in exercise prescription.

Two experts in strength and conditioning research, Drs. David Behm and Juan Carlos Colado Sanchez, published an excellent review of instability resistance training in theInternational Journal of Sports Physical Therapy. They reviewed the literature on instability resistance training and its effects on various outcomes. Research on performing exercises using unstable surface shows decreases in force output and performance by an average of 29%. This finding suggests balance and stability are crucial to producing strength and power; therefore, Behm and Sanchez suggest that incorporating balance and stability training with unstable surfaces can improve strength and power.

While force output was found to decrease, Behm and Sanchez found that studies on electromyographic (EMG) output while exercising on unstable surfaces increases an average of 47%. They also reviewed the effects of balance training alone (without concomitant resistance training) on balance, proprioception, and function, finding an average of 100% improvement in balance and a 31% average improvement in functional performance. In addition, they reported that studies incorporating instability resistance training improved performance an average of 22%. 

Behm and Sanchez made an interesting observation: “instability-trained subjects could exert greater forces when experiencing an unstable environment.” This suggests that in environmental situations such as a slippery floor or a muddy athletic field, instability resistance-trained individuals may have an improved ability to respond to perturbations and reduce injury risk.

While their paper was not a meta-analysis, Behm and Sanchez suggest that a balance training program is a safe “first step” in rehabilitation because it can still improve strength and muscle activation when pain, inflammation, and stiffness are present. At the other end of the spectrum, athletes need significant strength and power which may not be attainable during instability resistance training.

If the goal of resistance training is to improve strength and power output, unstable surfaces should not be used concomitantly with resistance. Instability resistance training incorporating unstable surfaces may be best utilized in rehabilitation and preventive exercise programs. Behm and Sanchez recommend using a moderate level of instability during instability resistance training because force output is decreased but EMG activation is not substantially affected. They suggest this moderate level would “allow the combination of lower external forces to be placed on recuperating muscles albeit with a relatively higher degree of activation.” Furthermore, instability resistance training may “play a strategic role in the prevention and treatment of low back pain.”

Finally, Behm and Sanchez suggest instability resistance training provides many additional benefits to improving motor control, which may also be important in rehabilitation and injury prevention:
Higher trunk muscle activation
Activation of feed-forward and feedback systems for postural adjustments
Promoting agonist-antagonist co-contractions with shortened latencies for rapid stiffening and protection of joints

In summary, unstable surfaces such as Thera-Band Exercise Balls, Stability Trainers, andbalance boards can be used with or without resistance for a variety of benefits including rehabilitation, fall prevention, and performance enhancement.

REFERENCE: Behm D, Sanchez JC. The effectiveness of resistance training using unstable surfaces and devices for rehabilitation. 2012. Int J Sports Phys Ther. 7(2):226-241.


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