Week 4 - 12 Week Challenge

Pictured: Movember. Do something Bocky


Week 4 Results






Team Chris
Sessions: 54/59
Points: +7
PROGRESS: +30
Team Tanya
Sessions:
Points: +10
PROGRESS:+39
Team Lace
Sessions: 32/39
Points: +8
PROGRESS: +22
Team Lala
Sessions: 24/27
Points: +3
PROGRESS: +17
Team Jenna
Sessions:
Points: +2
PROGRESS: +16

TEAM TANYA in the LEAD.

Park Session

Warm up:
Wrestling drills
Circuit – In pairs, each exercise for 1 minute, with a 10 second break and then another minute.
Elbows/palm into pad – One partner throwing elbows/palm, the other holding the pad.
Fitball throws – A common wrestling drill where one person rolls the ball along the ground at pace, and his partner drops onto it with their chest, and bounces back up – rolling the ball back at speed in the same motion.
Skipping – Continuously for 2 minutes
Sit ups - With 5 kg weight. Each partner facing each other with legs locked, passing a 5 kg weight to the other at the top of the sit up.
Knee Kicks – One partner holding the pad, the other kicking upwards with the knee, alternating between legs when tiring.
Warm down

FUSION CYCLES: Noosa Tri Serivce.

Fusion Cycles still has a few spots left in the workshop for pre-race servicing for Noosa Tri!
Please call 3252 9997 to book your bike in.
Pre-race service $75 less 10% discount when you mention this email.

12 Week Teams Challenge

Pictured: Team Lala


Week 2 Results














Team Chris
Sessions: 68/63
Points: +10
PROGRESSIVE SCORE: +12
Team Tanya
Sessions: 40/36
Points: +13
PROGRESSIVE SCORE: +21
Team Lace
Sessions:
Points:
PROGRESSIVE SCORE: +11
Team Lala
Sessions: 27/27
Points: +5
PROGRESSIVE SCORE: +10
Team Jenna
Sessions: 25/29
Points: +5
PROGRESSIVE SCORE +10
TEAM TANYA in the LEAD on 21 Points.

12 Week Teams Challenge

Pictured: Team Lace Putting In!



Week 1 Results






Team Chris
Sessions: 36/39
Points: +2
Team Tanya
Sessions:
Points: +8
Team Lace
Sessions:
Points:
Team Lala
Sessions:
Points: +5
Team Jenna
Sessions: 26/29
Points: +5

TEAM TANYA in the LEAD.

2XU Run Group. Time Trial : (8 Laps) 21/10/10

2XU Run Group Time Trial. (4.58km) Musgrave Park Time Trial Course. (Cross Country) 5.45am Thursday 21/10/10




NAME: 2 LAP, 4 LAP, 6 LAP, 8 LAP
Chris: 4.10, 8.28, 12.47, 17.08
Damien: 4.28, 9.09, 13.30 , 17.55
Marissa: 4.41, 9.13, 13.35, 18.05
Michael: 4.29, 9.08, 13.49, 18.30
Lou: 4.42, 9.20, 14.12, 18.59
Steve: 4.41, 9.25, 14.28, 19.31
Luke: 5.01, 10.05, 15.25, 20.40
Anna: 5.30, 10.59, 16.10, 21.13
Tanya: 4.40, 10.52, 16.20, 21.30
Lauren: 5.30, 10.59, 16.30, 21.41
Sarah: 5.30, 11.03, 16.33, 21.55
Elaine: 5.30, 10.59, 16.44, 22.04
Adri-Anne: 5.35, 10.59, 16.47, 22.12
Michelle: 5.30, 11.04, 16.47 ,22.17
Katerina: 5.25, 10.59, 17.09, 22.53
Ellie: 5.30, 11.26, 17.40, 20.51 (7 laps)
Lisa: 4.43, 11.03, 17.27, 23.24
Tiff: 5.57, 10.55, 18, 23.38
Kristy: 5.42, 11.41, 17.50, 23.55
Mel, 5.42, 11.55, 18.22, 24.23
Michelle: 5.57, 11.55, 18.28, 24.32
Drew: 5.51, 12.13, 18.15, 25.10
Tammy: 6.41, one on/off

How did you go with negative splitting the session?
Let me know if there are any problems with times as some of my recording was lacking.
Compare your times with the last time trial: http://fitnance.blogspot.com/2010/06/2xu-run-group-time-trial-8-laps-170610.html#comments

Triathlon results

Well Done to all those who took part in last weekends triathlons at Raby Bay and Bribie Island.

Results were:

Raby Bay
Tiffany Sheerin 8.33 - 33.03 - 18.59 = 1.00.37
Gary Turner 16.05 - 30.35 - 17.40 = 1.04.22
Matt Sheerin 8.54 - 33.39 - 17.29 = 1.00.04
Luke Stafford 6.08 - 31.49 - 15.49 = 0.53.46

Kathy Turner 5.38 - 17.16 - 10.51 = 0.33.47

Bribie Island
Adri-Anne Scholtes = 1.13.20

Exercise Programming

Hey guys, its Jono again. Today I’m going to be talking about the importance of programming a correct resistance training program. Resistance training is a pastime with many proven benefits, such as improving strength, bone density and quality of life. However, if one does not follow certain guidelines during each session, the benefits might not be as pronounced as they could be.

Firstly, it is important that exercises involving a large amount of muscles are performed towards the beginning of each session. Exercises involving large muscle groups require the most energy to be performed, which leads to a higher energy requirement, and a larger accumulated oxygen debt. By performing these exercises first, the muscles are able to work to their fullest potential, and obtain the highest benefits.

Secondly, it is important to ensure that there is a balance between the muscles being activated during each program. Many novice lifters make the mistake of prescribing multiple exercises for the same muscle, particularly the biceps brachii and triceps brachii. By focusing on specific muscles, rather than the body as a whole, many of the benefits of training are lost. Remember that before doing three different forms of biceps curls!

Finally, it is important to ensure that there is a sufficient rest period between sets. Many athletes refuse to allow a suitable rest period between each set of repetitions, believing that allowing a shorter recovery time will increase the amount of benefits obtained. However, the opposite is true, as reducing the recovery time between sets will lead to a reduced ability to lift weights, reducing the strength and hypertrophy gains.


A suitable program for a novice lifter would be:
• Squat (3 x 12)
• Bench Press (3 x 12)
• Deadlifts (3 x 12)
• Dumbbell rows (3 x 12)
• Standing calf raises (3 x 12)
• Prone bridges (3 x 90s)
With a three minute recovery between each set.

Russ Beynon - marathon hero

Congratulations to Russ Beynon who just recently completed the Melbourne Marathon. Russ did a fantastic job and made us all proud when he finished the whopping 42.195 km marathon in 4 hours, 33 minutes and 21 seconds.

Japhet Kipkorir from Kenya took first place for the men’s division after completing the course in only 2 hours and 11 minutes. Mulu Seboka from Ethiopia claimed first position for the women, finishing the marathon in 2 hours, 32 minutes and 20 seconds.

Effects of Stretching on Performance

Stretching has a very unique place in sports and exercise science. On one hand it is advocated as a very effective part of the training protocol while on the other hand it is seen to have detrimental effects on performance. Stretching itself involves a number of types (static, dynamic and passive) to obtain a maximal functional working length. In this viewpoint stretching would be argued to be the core element of flexibility. More specifically flexibility relates to the maximum range of motion joints can move in. The role of stretching in flexibility is undeniably important as it increases proprioception and reduces the risk of injury. In terms of amount of stretching a basic guideline in my opinion would be to incorporate it into any physical activity. This can be done either as part of the warm up or warm down as necessary.


In terms of stretching as an important role in sport training, we need to analyse the mode of exercise it is been applied to. This is where research and a strong knowledge of biomechanical and functional anatomy come into play. In terms of purely running events (eg. 100m sprint) stretching can potentially be detrimental to an athlete’s performance. Muscle fibers contain a large proportion of elastic fibers (titin). As it is understood in biomechanics the greater the tension in elastic objects the greater the force that can be produced. As such stretching prior to running can be seen as detrimental in its potential in reducing peak power production in the athlete. As such higher energy expenditure will likely be required for a given distance of running. On the other hand the stretching process can potentially reduce the risk of muscle tear or strain resulting from the force production.


Another perspective is stretching and its role in flexibility based sporting events (eg. gymnastics). In this regard stretching provides a very significant role in the performance of the athlete as well as reducing the injury risk. In these events having a good range of motion is vital in the performance of the athlete. As mentioned earlier the proprioceptive improvements are very important in a gymnastic environment. Knowing the location of your limbs in space is very important in executing routines.


As discussed in both examples stretching can provide benefits in some sports whilst potentially limiting performance in others. In terms of what is the most effective time to stretch, considerations for the event need to be taken into account. In sprinting, reduction in performance by stretching prior to running may require it to be done at the end of a program. While for events such as gymnastic, requiring great flexibility, stretching should be implemented early in the program. In summary the time and type of stretching to be implemented in a program should be examined. Further examination by the trainer/coach should be done on the potential for performance improvement. The main focus is trying to find the balance between peak performance and reducing the risk of injury. Some articles have been provided below for further research for those interested, however there are many more papers available.

References

di Cagno, A., Guidetti, L., Piazza, M., Baldari, C., Gallotta, M. C., & Battaglia, C. (2009). Precompetition warm-up in elite and subelite rhythmic gymnastics. Journal of Strength and Conditioning Research, 23(6), 1877-1876.

Jeong-Su, K., Jacob, M. W., Sang-Rok, L., Lyndsey, M. H., Brian, S., Lynn, B. P., et al. (2010). EFFECTS OF STATIC STRETCHING ON ENERGY COST AND RUNNING ENDURANCE PERFORMANCE. Journal of Strength and Conditioning Research, 24(9), 2274-2276.

McCale, K. L., Ashby, P. E., Davis, D. S., Wine, J. M., & McQuain, J. A. (2005). The effectiveness of 3 stretching techniques on hamstring flexibility using consistent stretching parameters. Journal of Strength and Conditioning Research [NLM - MEDLINE], 19(1), 27-26.

Thompson, D. L. (2008). Flexibility. ACSMS HEALTH & FITNESS JOURNAL, 12(5), 5-1.

Overview of a few major stretches

Flexibility

Flexibility basically describes the functional range a joint can move in. This in itself is a very important aspect of whole body fitness. In terms of resistance training flexibility is important in allowing the full benefits of an exercise to be achieved. If an individual cannot achieve full range of motion in an exercise then flexibility training is necessary to improve the client’s development. To improve flexibility we basically have to focus on stretching. Stretching can be divided into three categories: static, active and PNF. In terms of when to do a stretching program is up for debate, however it can be incorporated with just about any resistance or cardiovascular training program. Usually, in a gym environment, the stretching phase takes place at the end of the session.

Types of Stretching

Static

The most common stretch utilised by athletes to improve there flexibility. In static stretching a joint is moved through its complete range of motion while the muscle is held in position. This elicits a stretch in the muscle that should be held for 30-60sec for a number of repetitions to improve its effectiveness over time.


Dynamic

Dynamic stretching incorporates both speed of movement and momentum. Examples of these include front kicks and lunges. Basically these are functional stretches that are best performed prior to a sporting event.





Proprioceptive Neuromuscular
Facilitation (PNF)

PNF stretching is a partner assisted stretch combining both passive and isometric methods. It is usually used as a form of rehabilitation but it definitely is a highly effective stretching technique. In most situations it requires a combination of contraction and relaxation of the muscle during the stretch to increase the range of movement.

QUT Student - Sam Boyd

Sam Boyd
D.O.B: 25th March 1988


Hey my names Sam, I am a 4th year Human Movement student currently in the process of finishing my last few course requirements. As for what got me into this degree, well it is an interesting story. Initially I tried a Bachelor of Engineering degree at UQ, which made sense due to most of my subjects been math’s orientated. However after a year of Engineering I realized it was not the path I wanted to take. As such I made a move to Human Movement and have never looked back.

I have always had a love for sport and for most of my life I have been a keen competitor. At the same time though I am always interested in learning more about advances in the field of exercise prescription. As such Human Movement was the perfect choice. During my studies I have found a great interest in clinical testing and research of clients to find out their exercise capabilities. My desire to help others improve their health is a definite driving force. As a result my career focus would likely be a clinical rehabilitation setting with possibly a move to elite performance training.

Currently my study goals are to gain as much practical experience as I can in various settings. This way I can really identify what area(s) interest me the most and aim to improve my knowledge as much as possible.

Gold Coast Half Ironman and Sprintman Results

Congratulations to the 1363 athletes that competed in the Gold Coast Half Ironman event on Sunday, 3rd October 2010. Kristy Harnett finished with a time of 5:39:13 and placed a commendable 766th (24th in her category). Adri-Anne Scholtes also put in a solid performance, with a finishing time of 5:47:01, placing her 846th (28th in her category). Unforunately Melanie Gillepsie had to withdraw during the race.

Congratulations must also go to the athletes that competed in the Sprintman event. Tiffany Sheerin completed the event with a great time of 1:59:36, placing her 47th. Drew Standish also competed very well, finishing with a time of 2:02:27. Despite the fact Matt Sheerin only competed in the swim event of the Sprintman competition, he swam an impressive time of 00:20:40.

Adam Rodionov

Personal Blog

Hey

My name is Adam Boris Rodionov and I am a fourth year human movement’s student at QUT. Unlike most of the people in my degree I didn’t choose this field because of a long time obsession with sports. I am actually pretty bad at sports. As a kid I participated in Thai Kwan Do for 7 years and that was about as far as my sports participation went, and I didn’t even manage to get to black belt.

When I was 19 I moved to America where I worked as a Village Coordinator at a summer camp in Harrisonburg VA, and in the fall I worked as an outdoor recreation facilitator (high ropes, low ropes, rafting that sort of thing). From working at the camp I realized a passion that I had for working with people of all ages in a facilitator role, this realization lead me to my first degree choice; Secondary Education.

After a year of studying Secondary Education majoring in English and Film and Media Studies I decided that education wasn’t my bag so there was a need to find another degree.
At this time I was mid way through running and competing in a 3 month bodybuilding contest between myself and thirty or so of my friends and workmates and Human Movement studies literally was the field that was most closely related to my interests at the time.

Four years later and I don’t regret anything, I’m still not sure of what area I want to focus on after I graduate but I am confident that I am gaining the skills I need to find the career for me.

Amie Rice

Name: Amie Rice
Date of Birth: 27 August 1990

I have always been involved in sport since I can remember. I did gymnastics for 13 years, representing QLD a number of times. I also competed in athletics and badminton throughout high school, and recreationally participated in tennis. I was also a gymnastics coach and judge for Moreton Bay College Gymnastics. I am currently in my third year of Human Movement Studies at QUT, and I endeavour to study a post-graduate Masters of Physiotherapy upon completion of this degree. I enjoy working with athletes and in the future I aim to work with athletes to improve performance and administer effective rehabilitation to get them back to their respective sport as soon as possible. I am also passionate about being fit and healthy, and would like to work with people from the general population also, in helping them reach fitness goals and educating them about health.

"Interval Intervention" - The Reason For Interval Training

If you have ever seen a coach, exercise physiologist or trainer for advice on improving your endurance performance – or simply making it to the finish lines of races – you have undoubtedly been prescribed “interval” sessions to include in your programs. You know them: those sets of 600m’s, 800m’s, 2-minute and 3-minute intervals you hate. You know the feeling of “lactate headaches”, gasping for breath, dragging heavy legs, and fighting the dreaded “urge to purge” that these sessions bring, and you’ve probably cursed your trainer for prescribing them, but have you ever thought of just why they are such an important element of your training?

The concept of interval training was developed by elite coaches primarily as a means of increasing the amount of time for which an athlete could train at a given intensity or speed. By dividing a session into small exercise bouts separated by short rest periods, an athlete is able to maintain a high running/swimming/cycling speed for a longer total time in training, and therefore maximise the training effects.











Figure 1, above, shows one way of describing the benefit of interval training, by comparing the physiological stress (in this case represented by VO2, or oxygen consumption) of a single bout of training (i.e. running at 15km/h for as long as possible), with that of a typical interval training session (running @ 15km/h for 3min, resting for 1min, and repeating # times).


Figure 1 shows the way intervals can allow someone to maintain a certain speed (in this case, running at 15km/h) for longer by completing intervals. Here, the runner can run at 15km/h (4min km’s) for 7 minutes non-stop until volitional fatigue, but can run for a total of 9 minutes (3 x 3-minute intervals) at 15km/h in an interval format – and could have probably run for a few more.

Why is this helpful, though? Research has shown that to elicit specific improvements (e.g. increasing VO2max or 10km running speed), training should ideally be completed at specific speeds required to maximise these improvements. If you want to improve your VO2max, you should include training – for as long as possible and safe – at or above your vVO2max (the speed you need to run at to reach VO2max), and to improve your 10km race pace, you should include training at or above your ideal race pace. By performing interval training, you can significantly increase the amount of time you spend training at such speeds, and the amount physiological stress (what actually makes you faster) you can endure.

Interval training is an essential component of any training program, particularly in distance events, and one which, if done correctly, will help you greatly in achieving your own goals. Example interval sessions for you to trial are very easy to find online. Some, you may find too difficult, so you may consider altering them to suit your fitness level via one of the following strategies:

- Reducing the interval durations (ideal duration depends on your specific goals, but if you significantly reduce these durations, ensure that you reduce your rest periods as well. Even if your work: rest ratio remains constant, shorter intervals will help you last longer)
- Increasing the rest durations (generally try not to exceed 1.5 x the interval duration)
- Reducing the number of intervals in a set. If you do this, ensure you increase the number of sets in your session so that you do the same amount of work in total.
- Trying descending sets – interval durations starting long and getting shorter toward the end of your session as they become more difficult.

New Prac Student - Damien Chamley

Hi, I’m Damien Chamley, a fourth year Nutrition & Dietetics / Human Movement Studies student at QUT gaining prac experience here at Fitnance. My interests in sport and fitness stem originally from an upbringing in Melbourne and an early exposure to the passionate (read: one-eyed) following of AFL clubs by Melbournians. My high school years, spent at a Brisbane GPS school with a vibrant sporting culture, introduced me to (and gave me a love for) volleyball, soccer, and particularly distance running. Through my experience competing in each of these sports, I’ve developed a respect for the work ethic and drive of many athletes, and for the impact sport and exercise can have on the physical and mental wellbeing of all people.

My love for sport now has me coaching a cross-country team, training for my first triathlon, and looking forward to soon finishing my degrees. In the future, I hope to be able to incorporate my skills as both a dietitian and exercise physiologist to work in the area of elite sport, while also promoting healthy lifestyles to those people who have not yet experienced the many benefits exercise and healthy diets can bring. Personally, though, my sights are firmly set on getting back under 35min for the 10km – hopefully it’s not too far away!

Latest research shows benefits of exercise for people with Type 2 Diabetes

This article describes the beneficial effects of exercise and diet modifications on Cardiovascular Disease risk factors such as high blood pressure, low glycaemic control and high lipid measures in patients with Type 2 Diabetes. Combining diet and exercise helped this intervention to achieve 6% weight loss in its participants compared to less than 1% weight loss over the same period when only education was used. This intervention also significantly reduced blood pressure, a known risk factor for Cardiovascular Disease. Dr Deedwania of Veterans Affairs Central California Healthcare System says that, “In our efforts to deal with major public health-issues such as overweight and obesity, Type 2 Diabetes, and cardiovascular disease, it is prudent to return to basics.” Once again, we see the importance of exercise and controlled diet and how we can reduce the risk of Cardiovascular Disease by changing our lifestyles.