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Injury PREvention, 7 outcomes to look for.

April 9, 2021 in ATHLETES, General, HEALTH, P:REHAB

High’s, low’s, progressions, setbacks, timeouts, restarts, effort, commitment, perseverance and passion. This construct sentence came up as a summary of life. Sportswomen and sportsmen get exposed to an increased injury risk when in practice of sanctioned, extended or professional physical activity. Although injury epidemiology and industry is working to reduce the prevalence of injury during physical activity in all possible approaches imaginable, the main tool, our body has to be as prepared as much as possible. Get to know the 7 outcomes of an preventive oriented Strength & Conditioning program.

Strength & Conditioning and injury stages

Injuries have multiple factorial consequences, often those affect structure, tissue function and motor skills. Due to the complexity interaction of human body physiology and biomechanics, alterations can deeply transcend to physical, health and skill fitness attributes as well as mentally. A toll, always, will be paid in sacrifice or time “lost”.
From the other side, health and exercise science study and develop the more effective treatments and methods possible to face up and reverse injury stages. Independently, any injury marks an in-flexion point physically and psychologically on our well being and performance continuum. We have learned that exercise is a powerful tool to reduce injury risk, restore, enhance and strengthen biologic tissues.

Strength & Conditioning are programmed exercise interventions and methodologies targeting fitness aiming to develop a selected set of attributes. Strength & Conditioning is composed by the integration of multiple fitness attributes, outcomes and its physiological adaptations to serve a purpose for health or performance.The scope of Strength & Conditioning has 4 main goals: (1) Improve performance and function, (2) Develop systematic interventions, (3) Assess performance and progression and (4) Reduce injury risk

What makes Strength & Conditioning beautifully unique is its relativeness of improvement and assess performance progression. What does this it really mean? make the best better? the normal best? or the impaired normal? Either way we move positively forward from point A to B. Strength and Conditioning is a resourceful application to implement preventive strategies and an ideal treatment within the road of recovery.

PREhab Vs REhab

Purposeful Strength & Conditioning has the capacity to approach the fitness spectrum BALANCE, STRENGTH, METABOLISM, ENDURANCE and RECOVERY from a “Cause because” approach due to existent injury or complication, or from a preventive approach, reducing the consequences, extension and severity of potential injuries.

The “Cause because” approach:
Strength & Conditioning with a REhab scope aims to restore function and reverse after damage, as much as possible, the inflicted dysfunctions and its impact on the fitness spectrum. The goal sequence is health, then performance. The ultimate goals of REhab is the so called “return to play” or “back to sport”. REhab has different stage progressions which are early synchronized with healing processes. Its final goals and demands are ultimately determined by the nature of the activity which an individual or team is engaged or wanna get back to.

The preventive approach:
Strength & Conditioning with a P:REhab scope aims to optimize, maintain and increase performance and function. Qualitatively and quantitatively reducing injury risk by positively impacting the fitness spectrum. It turns out that fundamental P:REhab training, screened to individual conditions and needs, has an important preventive, performance, quality and longevity effect on exercise stress and tolerance.

What outcomes do you aim for?

Each physical activity or sport entails differences, requiring and demanding different profile needs. This fact emphasize the importance and inter-connectivity of outcomes and motor skills in play, sports and physical activity. An scenario which gets highlighted by the nature and severity of potential or suffered injury. Strength & Conditioning provides the development of different physiological adaptations allowing to apply progressive benefits and improvements into specific tissue, structure, movements, motor learning and skill performance. An strategy which can be introduced effectively to daily living, calendar goals and competition schedules.
The 7 outcomes to look for in preventive (Pre/Post) Strength & Conditioning program are:

1. Injury prevention: Optimized body function based on individual conditions and needs, reduce and mitigates the risk of injury. That is function of ATHL S-Core®, optimize progression and performance.
2. Exercise tolerance: Asymmetries, unbalanced loading patterns or injury have consequences to structure, tissue function and motor skills which ultimately conditions how exercise is performed and the quality of it.
3. Muscle activation: Optimize neuromuscular function, joint balance and motor control to keep training quality to high standards reducing injury risk.
4. Motor learning: Injury, acute and chronic unbalanced patterns can modify natural body functions leading to movement restrictions and incorrect, untimed or inadequate motor pattern adaptations.
5. Pain relief: Proper connection and muscle function enables efficient biomechanics maintaining body structure integrity which reduce to less weaknesses and stress points.
6. Motor fundamentals: Implementation of muscle activation and motor learning to sound skill pattern acquisition from specific to basic physical literacy. Consolidating movement quality and build or rebuild a solid functional base for progression.
7. System sync: Screening strengths and weakness allow to specifically reconnect each target to ATHL S-Core fitness pillars based on individual standards and englobe the restored or optimized function into a consistent functional Strength & Conditioning profile.

“We are what we repeatedly do, excellence, therefore, is not an act but an habit”. Aristotle

Injury stages set us on the edge,facing physical and psychological challenge. Injury PREVENTION or PREHAB programs are a powerful strategy to bulletproof individual and teams Strength & Conditioning profiles, reducing and mitigating injury risk and severity. REHAB programs have a large impact on restoring function following and adequate progression which can start briefly after injury following all the process to back to activity or the so called “Return 2 Play”. Seeking guidance from an exercise professional is highly recommended to enhance the probability of success and even drastically reduce the time to full recovery.

Find why an Exercise and Strength & Conditioning program will contribute to improve and optimize performance and functional capacity for health and athletics through the #Exercisepotential. Learn more here:

5 things you should know about Exercise Science
Health-fitness, 7 outcomes to look for
Injury prevention, 7 outcomes to look for
Strength & Conditioning for athletic development
Why balance is critical?
Why strength is essential?
Why metabolism is vital?
Why endurance is important?
Why recovery is noteworthy?

Health-fitness and the 7 outcomes to look for

April 9, 2021 in General, HEALTH

An artist was showing her artwork in a gallery. A random viewer passed by and delighted to what was seeing asked by such inspiration excellence: “When did you start learning such a fine ability to paint?”. To what kindly the artist replied “Actually I started like everyone else, as a child, but I never stopped.” To such an answer the viewer realized that creativity was born within him as an expression to understand and learn, a natural process. He realized that the question was when did he stop doing rather than when to start (for which is never to late).

The exercise paradox: Health

Paradoxes regretfully are part of our existence. A paradox is defined as a seemingly absurd or contradictory statement or proposition which when investigated may prove to be well founded or true. Reality is, we either do not know what this means or we ignore what we know.

If we grow up moving, playing and learning when do we cross the line that makes us stop? What does happen in our heedless life’s that leads to sedentary behaviours omitting part of enjoying and developing the default programmed code. Obviously, exercise is not only for competitive athletes if we are made and born to move.

Exercise and health-fitness

Busy life. No time. Work duties. Stress. Disease. Dysfunction. Just to mention a few of modern life conceptions and realities that led science to find out not only the right, but the minimum dose of exercise stimulus to provide benefits for normal function and health. A practical approach to answer questions and cover the basic needs of well being. This is one application for health related fitness programs which will guide you to successfully meet the requirements for the minimum time/maximal health benefits ratio.
Our bodies works in a network of 12 biologic systems: skeletal, muscular, nervous, endocrine, cardiovascular, lymphatic, respiratory, digestive, urinary, and reproductive. The interrelation of those systems delves deeper in biomedical research and the balance for normal function between all of them is mandatory for what is know as health. A health-fitness program has a particular scope for well being within the overall fitness spectrum of BALANCE, STRENGTH, METABOLISM, ENDURANCE and RECOVERY.


What outcomes do you aim for?

Exercise has the potential to trigger pathways to reconnect and optimize function through muscle-skeletal system. We are adaptable organisms. Scenarios change and needs arise and therefore exercise is a dynamic eustress (also called good stress) stimuli. Exercise and Strength & Conditioning programs are set to serve a purpose. Individuals or group needs might differ and therefore that sets different goals and purposes for everybody, either way health is a dynamic longevity state of balance which requires to be maintained. Here are the 7 outcomes to look for in a health-fitness program:

Health fitness benefits

1. Vitality: The feeling of aliveness. In the physical sense, it refers to being healthy, capable and energetic.
2. Stress Relief: Physical activity acts as stress reliever, delivering feel-good endorphins and other natural neural chemicals that enhance your sense of well-being.
3. Built Muscle: Muscle contractility is an essential factor for movement. Muscle tissue acts as an organ, modulating and triggering among many others, hormones, cardiovascular system workload and metabolism pathways.
4. Fat loss: Body composition and certain tissue abundance can lead to imbalances in metabolism and health. Exercise and physical activity regulates metabolism which leads to modify body composition.
5. Pain relief: Proper connection and muscle function enables efficient biomechanics maintaining body structure integrity which reduce to less weaknesses and stress points.
6. Body function: Mobility and functionality are life fundamentals which favour longevity. Function is required to attain and maintain well being and autonomy physically and mentally.
7. Health: Is the physiological state characterized by the absence of disease and injury maintaining a biologic balance.

Different health and pro-exercise organizations, governamental bodies and entities recognized internationally as World Health Organization (WHO) and the American College of Sport Medicine (ACSM) among many others have consistently been working on propagating and making accessible useful information to the public about exercise and physical activity. Here we mention few targets to health related fitness to aim in your lifestyle,

+ Do at least 150 – 300 minutes of moderate-intensity activities or 75 minutes of vigorous-intensity activities per week.
+ Do strength training for major muscle groups 2 – 3 non consecutive days per week.
+ Stay active and deliberately move (Active commutes, use stairs,…)

From a physiological perspective exercise minimums have to be properly dosed in time and intensity to trigger cellular function thresholds and work to its benefits and adaptations over time. If you do not know how to get started a good way to move forward is to contact a qualified Exercise Science professional.
Exercise is a powerful tool. It is able to modulate uncountable metabolic and biologic process slowly guiding and re-programming them to achieve certain goals. Exercise can be used as an effective treatment to achieve or maintain health with and without clinical pathology. ATHL Exercise Health PREMIUM plans are specifically designed to evaluate and work with clinical settings providing accurate, targeted and progressive exercise prescription solutions. Clinical approaches and the use of exercise prescription have to be properly assessed for successful benefits.

Long story short, what is worth to know is that health is movement and exercise is medicine.

Find why an Exercise and Strength & Conditioning program will contribute to improve and optimize performance and functional capacity for health and athletics through the #Exercisepotential. Learn more here:

5 things you should know about Exercise Science
Health-fitness, 7 outcomes to look for
Injury prevention, 7 outcomes to look for
Strength & Conditioning for athletic development
Why balance is critical?
Why strength is essential?
Why metabolism is vital?
Why endurance is important?
Why recovery is noteworthy?

The 5 things you should know about Exercise Science

April 8, 2021 in General

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” This quote is referenced to no other than recognized historical figure from classic Greece, Hippocrates of Kos. He was a Greek physician who lived from 460 to 370 B.C. It might  be considered one of the earliest references to what we call Exercise Science today.

Exercise science is a theory-based, research-led discipline that aims to understand the interaction of multiple fields as Kinesiology, Biomechanics, Biology, Physiology and Medicine. Often Exercise Science will be involved in fields of Pedagogy and  Sports for its teaching/learning processes, educational goals, behaviours acquisition/change, health and performance.
Once upon a time, exercise was a valuable factor, recognized for whom who has been considered the “Father of Medicine”. Many things have changed since the old Greek civilization, however our physiological response to exercise not so much. Despite our civilization progression and knowledge at this present time, exercise often seems to be in a second plan. Learn the 5 things you need to know about fitness.

5 things you should know about

The goal of this post is to provide useful awareness about Exercise science applications and how they might fit, contribute and benefit your lifestyle. An good idea of what Physical activity, Exercise, Fitness, Strength & Conditioning and Sport are will provide the right approach to identify your needs and goals for a better life experience. Although they might seem the same, they are not.

1. Physical activity

Physical activity is ALL the body movement that requires energy expenditure. Movement is generated by the skeletal muscles. Physical activity includes exercise as well as other activities which involve bodily movement and are done as part of playing, working, active transportation, house chores and recreational activities. Physical activity can contribute to physical fitness, mental well-being and social interaction. Knowing that physical activity engagement has different levels as: Sedentary, Low active, Active, Very active. Physical activity and exercise are not the same. Although Physical Activity is beneficial it might not provide the benefits you actually need.

2. Physical exercise

Physical exercise is a task or an activity deliberately planned, structured and repetitive that seeks to improve or maintain an adaptation contributing to enhance performance or health. Worth to mention that this purposeful orientation of improvement must not have a negative contribution to health. Therefore maintain balance between benefits and detrimental effects is decisive. Exercise has extensive beneficial applications in Health, Injury Prevention and Performance.

3. Fitness

Fitness is understood as your body state of being physiologically capable of handling challenges above a resting threshold of activity. In other words your readiness to succeed. Fitness has variety of applications and perspectives depending on its approach and outcomes: Physical fitness, Health fitness or Skill fitness. Each one has a related set of attributes to have and achieve which ultimately relate to the ability to perform. ATHL S-Core® fitness spectrum is composed by 5 components including BALANCE, STRENGTH, METABOLISM, ENDURANCE and RECOVERY.  Fitness has multiple application in for Health, Injury Prevention and Performance. orientations, where each one targets different outcomes.

 


4. Strength & Conditioning

Strength & Conditioning are programmed exercise interventions and methodologies targeting the fitness spectrum. Strength & Conditioning is composed by the integration of multiple fitness, physiological and structural adaptations to serve a purpose. An Strength & Conditioning program and ATHL S-Core®  function is to orchestrate and coordinate an organized fitness program for Health, Injury Prevention or Performance scopes. Strength & Conditioning provides a framework that aims to satisfy the requirements and needs with an outright profile for a specific scenario under 4 main principles:

+ Improve performance and function
+ Develop systematic interventions
+ Assess performance and progression
+ Reduce injury risk

5. Sport

Sport are those physical activities under rules. Sport and regulations can be recreational, amateur or professional under a competitive or sanctioned scenario. For this reason Sport and Sport Science have an specific category within the biology of physical activity. It is well known in the professional sports that Strength & Conditioning is a valuable and indispensable tool to achieve adaptations that increase athletic performance to increase probability of success in competition as well as taking advantage of all 4 Strength & Conditioning main principles.

 

Exercise is not, but does “magic”

Science has proved over the years the practical application and benefits of Exercise and Strength & Conditioning for fitness with Health, Injury Prevention and Performance orientations. Exercise and Strength & Conditioning programs are powerful tools.  Since we ,as humans, are regulated by the same physiological processes Exercise and Strength & Conditioning applications are broad inclusive., however physiological and biological functions ain’t different.

“Exercise science helps to improve and enhance life quality and performance. Exercise targets biologic processes.”

Exercise and Strength & Conditioning programs provide the answer and solution to “How”, “When” and “Why” to exercise under the approach of  “what” to achieve. Individualization will play an important role due to single individual, groups or team requirements, needs and goals, with exceptions and adaptations to particular cases of injury and clinical conditions. Ultimately, exercise targets biologic processes to induce adaptations, leading to progression, improving physiologic profile and enhancing capacities over time to whatever end, Health, Injury Prevention and Performance, is set. From climbing the Everest, win the match or attain, return to play to seek a longevity state of health the exercise potential is there.

 

Find why an Exercise and Strength & Conditioning program will contribute to improve and optimize performance and functional capacity for health and athletics through the #Exercisepotential. Learn more here:

5 things you should know about Exercise Science
Health-fitness, 7 outcomes to look for
Injury prevention, 7 outcomes to look for
Strength & Conditioning for athletic development
Why balance is critical?
Why strength is essential?
Why metabolism is vital?
Why endurance is important?
Why recovery is noteworthy?