Performance Research for April : Central Fatigue during Exercise part 2

More info for yas on why do you actually stop a heavy training set, high intensity exercise etc.

I have some comments to get to yet on the treadmill post, so hang in there with me. Excellent comments by all and much appreciated!

I am excited that I have 7 exercise tests for the Energy Drink study in the lab this week, which brings me closer to wrapping up the data collection portion, although it equals more cat naps in my car and more coffee.

Congrats to all the new RKCs that passed this past weekend! Sorry I was not able to stop down there, but excellent work! If anyone is around here for the next one and is interested in a Z Health session to optimize your performance, drop me a line---first come first serve.

On to the studies....

Voluntary activation and cortical activity during a sustained maximal contraction: an fMRI study.

Post M, Steens A, Renken R, Maurits NM, Zijdewind I. Department of Medical Physiology, University Medical Center Groningen, University of Groningen, The Netherlands. Marijn.post@med.umcg.nl


Motor fatigue is an exercise-induced reduction in the force-generating capacity. The underlying mechanisms can be separated into factors residing in the periphery or in the central nervous system. We designed an experiment in which we investigated central processes underlying motor fatigue by means of magnetic resonance imaging in combination with the twitch interpolation technique. Subjects performed a sustained maximal abduction (2 min) with the right index finger. Brain activation was recorded with an MR scanner, together with index finger abduction force, EMG of several hand muscles and interpolated twitches.


Mean activity per volume was calculated for the primary motor cortex and the secondary motor areas (supplementary motor, premotor, and cingulate areas) as well as mean force and mean rectified EMG amplitude. Results showed a progressive decline in maximal index finger abduction force and EMG of the target muscles combined with an increase in brain activity in the contralateral primary motor cortex and secondary motor areas. Analysis of the twitches superimposed on the sustained contraction revealed that during the contraction the voluntary drive decreased significantly.


CONCLUSION: In conclusion, our data showed that despite an increase in brain activity the voluntary activation decreased. This suggests that, although the central nervous system increased its input to the relevant motor areas, this increase was insufficient to overcome fatigue-related changes in the voluntary drive.

My Notes: Hmmm, perhaps we are seeing a blend of peripheral and central fatigue out in the really real world?

Estimation of critical torque using intermittent isometric maximal voluntary contractions of the quadriceps in humans.

Burnley M. Department of Sport and Exercise Science, Aberystwyth University, Ceredigion, United Kingdom. mhb@aber.ac.uk


To determine whether the asymptote of the torque-duration relationship (critical torque) could be estimated from the torque measured at the end of a series of maximal voluntary contractions (MVCs) of the quadriceps, eight healthy men performed eight laboratory tests. Following familiarization, subjects performed two tests in which they were required to perform 60 isometric MVCs over a period of 5 min (3 s contraction, 2 s rest), and five tests involving intermittent isometric contractions at approximately 35-60% MVC, each performed to task failure. Critical torque was determined using linear regression of the torque impulse and contraction time during the submaximal tests, and the end-test torque during the MVCs was calculated from the mean of the last six contractions of the test.


During the MVCs voluntary torque declined from 263.9 +/- 44.6 to 77.8 +/- 17.8 N x m. The end-test torque was not different from the critical torque (77.9 +/- 15.9 N x m; 95% paired-sample confidence interval, -6.5 to 6.2 N x m). The root mean squared error of the estimation of critical torque from the end-test torque was 7.1 N x m. Twitch interpolation showed that voluntary activation declined from 90.9 +/- 6.5% to 66.9 +/- 13.1% (P < style="font-weight: bold;">indicating the development of both central and peripheral fatigue.

CONCLUSION: These data indicate that fatigue during 5 min of intermittent isometric maximal voluntary contractions of the quadriceps leads to an end-test torque that closely approximates the critical torque.

My notes: see my comment above!

Active Release Technique (ART), Z Health, Hands on Work (Massage, Guided Exericse)

What are your thoughts about ART?

This was a good question that I received about 3 times in the past week, so I thought I would address it here.

It is a general question, so I will answer it in relation to general prinicples. Again, everything needs to be custom to the athletes that you work with of course.

For more info, click the links below

Get Off the Foam Roller

Myth Busters-Painful Soft Tissue Work

Some have believed based on my posts above that I am against soft tissue/hands on work; and that is not true at all. I am against PAINFUL soft tissue work!

All of the ART therapists that I have met so far have been great and extremely knowledgeable. Some do painful soft tissue work and others do not (although they are much less common). I don't believe pain is needed to get a result and will actually diminish your results. You are normally seeing an ART person to get out of pain or change a motor pattern/pain.

Don't try to blow up the safe when you just need the correct combination to open the door.

Here is another great post by Carl Valle at Elite Track and my response to it.

Soft Tissue Therapy by Carl Valle (click the title to open it)


My response to Carl.

Hi there Carl! Thanks for the kinds words as it means a lot coming from someone such as yourself.

In relation to experience with athletes that is an excellent point. To date, I have done a fair amount of Z Health sessions (I do have the exact number documented and not pulled out of thin air if you need further info).

Note that when I say Z Health this may apply to dynamic joint mobility work, visual testing/movements, vestibular work or even hands on work (which means that I am holding
tissue/joint/muscle in a specific orientation while they perform an exercise).

I agree that most of these are not what would be considered high level athletes and more weekend warriors types. I was able do a session with a recent Olympic competitor and was able to get her out of pain for the first time in years (see link below)

Z Health and Marathon Running

The same principles would apply to high level athletes.

I agree 100% that soft tissue work done correctly can have HUGE changes for people. No question about that!

You point about most businesses is a good one. I do run a business in the private sector.

Clients/athletes come to a professional in the field for results. My guarantee is that if I can’t get your pain to less than a 2 on a 1-10 scale in ONE session, it is FREE. No results=no money for me=out of business.

Down with foam rollers! Preach on.

Yes, there is research on eccentric stimuli to help encourage remodeling, esp in the case of
tendonOSIS as you know. I like to think upstream—-what causes tension on the muscles/tendons?

Control from the nervous system, so if we can alter that signal, over time the structures will adapt.

Carl said “..but the direct approach WITH motor changes and other elements is a full approach.”

Yes! I have had cases where I’ve needed to do hands on (touch an athlete just as you would touch them to guide them during an exericse) to get a result. In one specific case I held the hamstrings in a specific orientation with the athlete doing an opposite elbow circle (joint mobility), with her head turned to the right and eyes in the up position.

Her hamstrings worked much better afterward and total time of the drill was about 1 minute (getting to that point was about 40 minutes in that case though). She had to follow up and do a similar drill (without hands on work) 3xs a day for about 3-4 weeks for it to “stick”—there is never a free lunch

In general, I do the minimal approach to get the maximal results. Precise joint mobility work seems to get me there about 70% of the time ( I mean 72.8958859% of the time, hehee). The more times I work with athletes and as their movement progresses, the more other work they will need—hands on (guided exercises), visual (eyes held in a specific position), and vestibular (head motions) ; but with all things “it depends” as I may skip around depending on the client. I like to start simple and then only add complexity when the simple looking things do not work.


I hope that answers the ART question!

Any follow up points, thoughts, clarifications, please post them in the comments below.
Thanks!
Mike T Nelson

2009 Predictions for Health, Fitness and Athletic Performance

So I wrote this back in November and have not had time to even proof it and get it out and now 1/4 of 2009 is over! Time flies.

I have only listed 5 here and if you want to see the rest of the list I will only be sending it out to my loyal newsletter subscribers. It only takes a few seconds to sign up to my newsletter, so go to the upper right hand side of this blog and enter in your name and email. I HATE spam and will never sell your address or send you crap. Plus you will be the first to hear about any upcoming events, products and news.

The rest of the list will go out to my newsletter on Monday, March 23 at noon CST, so sign up now.

Here ya go!

Mike T Nelson's Predictions for Health, Fitness and Athletic Performance in 2009

"Prediction is very difficult, especially if it's about the future." Niels Bohr

In no particular order, here are my thoughts

1) Movement and Mood
I think more people will look at the connection between movement and mood. All things being equal, the better your movement, the better your mood. Notice your movement when you are sick--usually not very good. How do you know when Fido is sick? Fido's movement goes in the hopper as he mopes around. Fido can't speak to you and tell you he is sick, you infer that from his movement. Fix your movement and note the difference! This is a huge reason why I love Z Health. See also

Mood and Mobility

Dopamine, Mood, Movement and Exercise

2) Kettlebells are here to stay
Every year, more and more people learn about kettlebells and they are here to stay. Kettlebells are not new, and have been used for well over 300 years.

The kettlebell appears in a 1704 Russian Dictionary (Cherkikh, 1994). I love KBs, but I agree that they are NOT the ONLY implement to use. If you only use KBs--great, but it is not a requirement. KBs provide a great way to perform many great exercises like KB swings, KB snatches, presses, cleans, etc.

Just make sure to find a good instructor to show you have to use them properly. And be sure to stay far far away from jokers like this below (click on it to open)

Kettleworx As Seen on KARE 11 TV Can Kiss My....

3) Painful hands on (massage) work will be used less
As more people investigate the nervous system, there will be less and less use of painful techniques for hands on work.
Creating pain is NOT needed to get the desired result, and many times it may be going in the wrong direction.

If you are trying to get OUT of pain, why would you do things that put you IN pain?

If you come in to see someone and complain about a painful right shoulder, I could take a hot poker and stab your right ankle with it. The pain in your right shoulder will feel much less. I know this is an extreme example (and no I don't use red hot pokers or branding irons) , but the idea is similar.

Despite popular belief, even scar work does NOT need to be painful. I've had great scar work done on myself and none of it was painful.

If someone wants to use an implement on you, I would politely pass. Check that, I would actually get up off the table and run out the door as fast as you could. Send a check in the mail for payment later.

You don't need someone with a dull spoon digging around your rotator cuff area. It is true that these techniques can result in temporary relief, but long term I believe there is a better way. cough cough, insert Z Health Level 4 plug here.

Don't try to blow up the safe when you just need the correct combination to open the door.

For more info, see the links below
Myth Busters: Painful Soft Tissue Work


4) Mechanical vs Neurological Solutions
The current trend seems to still be in the mechanical realm for performance and pain reduction. Oh, your hip flexors are "tight" and that further causes your glutes to be inhibited (reciprocal inhibition) so we need to stretch your hip flexors and strengthen your glutes.

While I believe you can get good results with this approach in many cases, but remember that the WHOLE body is HIGHLY INTEGRATED and it is very rarely that simple (although sometimes it is). We need to take a WHOLE BODY approach. Many times I see hip flexor and glute issues traced back to the feet/ankles being goofed up.

A pure biomechanical approach will provide some results, but at some point you will run into a ceiling (stole that one from Dr. Cobb). At some point we need to think WHY is a certain muscle tight/weak, etc and we end up at the nervous system.

The nervous system is what is TELLING the muscles to be tight, so for OPTIMAL results we need to use a system that targets the nervous system (hence, why I love Z Health, I know some are tired of hearing that by now).

If you believe that the nervous system holds all the keys, and most will agree with that, why would you go back to a pure biomechanical approach then?

When I started college many years ago (ok, it was 1992 and I suddenly feel old now since I am STILL in freaking college.) I was convinced that the biomechanical approach was the best and even completed a MS in Mechanical Engineering focusing on biomechanics. I soon realized that I needed to go further upstream into the brain and nervous system since that is what is really controlling the show! Hence that part about me still being in college.


5) Vision Training will be more mainstream
Rumor has it that Nike has a vision training system due out in 2009. Most people think of vision as only visual acuity (how well you can see the numbers and letters at the doc's office). I am 20/20, so I am all good, right?

There are actually many more components to vision such as the ability to see in 3D (since we have 2 eyes), the ability to switch from a close to a far target (looking up from my laptop here my eyes have to change focus to see who is walking towards me for example) and other components.

Remember that the eyes are controlled by MUSCLES! Muscles can be trained.

Keep in mind the SAID principle----ALL visual work will have to be made SAID specific as part of the progression! This point will most likely be lost. Z Health S Phase contains many many great visual training skills. Drop me a line if you are interested---awesome stuff

Summary
I have more predictions, but you will have to sign up to my newsletter by entering your name and email in the box on the upper right hand side. Do so by this coming Monday, March 23 at noon CST as I will be sending out my newsletter with the rest of list then.

I promise I will NEVER send you any spam because I hate stupid spam.

That is it for my crystal ball look into 2009. What are your predictions/thoughts? Agree or disagree? Am I off my rocker completely?

Rock on
Mike T Nelson

Big Announcement: Mike T Nelson Online Training Now Available

Big Announcement
Alright, I know you have waited long enough. If I was better at marketing I would have some long speech and then after 40+ pages I would finally get to the point; but I don't have time for that right now.

I have a few spots open now for online coaching.

To be perfectly honest, I have turned down online coaching up until recently. I've had requests from many in the past as I did not feel it was a fair way to train people as I could never see them move! How could I write a custom program for someone that I knew so little about?

But I have found a way around it, although the downside is it's still somewhat limited by location.

I am in the process of working out a deal with the local Z Health trainer in your area to bring you the best of both worlds and it will be custom to YOU!


Here is how it works
If you are interested, drop me an email by clicking the text "Email Mike"

I will check if the local Z Trainer has room for an appointment

If so, we will get you scheduled and I will get feedback from them about your movement

I will take the information and write a custom program for YOUR MOVEMENT!

All programs include mobility work, strength training and nutrition (I use the Precision Nutrition
System from Dr. John Berardi and it is top notch all the way).

Why Should I Do This?
There is so much information out there today, probably more than at any point in time really. It
can be a full time job to just sift through it, try stuff, more sifting, try more stuff, etc before you even find something that is effective (assuming you do find something that works!)

Skip the mess, save yourself the time and hire a professional.

The Catch
There is always a catch. The deal is since I am finishing up my PhD (on track to finish this
August) and I work at the University of Minnesota also as a Teaching Assistant, train others, etc, my "free time" is extremely limited so I only currently have 3 openings for online clients.

This is not some marketing hype or a way to get you to take action, it is that limited since I want to make sure I deliver the highest quality possible to those that sign up. There may be more openings in the future, but right now I honestly have no idea as I need to graduate!

Ok, What is the Cost?
The cost is $330 per month and there is a minimum of a 3 month commitment. Here is what you get EACH month

• Customized mobility drills based on YOUR body and YOUR movement
• Customized strength work based on your body. I never use any cookie cutter programs
• Full nutrition work with the Precision Nutrition system.
• Full customized (notice a trend here) supplement recommendations
  

Heck, just by dumping the supplements that don't work or switching to an alternative you may even pay for half or all of the program alone!

I will walk you through each step of the process and hold you ACCOUNTABLE! Let's face it, if you could do it on your own, you would have done it by now!

Testimonial Time
I will have some testimonials coming along this week, but here is a great one to kick it off.


"I am confident to say that I would trust any Z-Health® Master Trainer to work with my family or myself above any other industry practitioner."

Dr. Eric Cobb, Founder/Creator

For those of you that know Dr. Cobb, I have not seen him publicly write a testimonial for ANYTHING since he takes it VERY seriously. I know that he would not personally put his "seal of approval" on just anyone. To date, there are only 5 Z Health Master Trainers in the world and all of them have the Dr. Cobb seal of approval (and yes I am one of the five).

If you are interested in reading about the Z Health Master Trainer experience, see this link below:

Z Health Master Trainer Evaluation Review

How Do I Sign Up or Get More Information?
To see if this is available in your area, please email me by clicking this link "Email Mike"
In the subject line put "Online training"
I will get back to you within 24-48 hours with the next steps. First payment relieved secures your spot. If there is still a tie, anyone who is on my newsletter list (sign up on the upper right hand side of this blog) gets it.

Any Questions?
Any questions at all, let me know. Feel free to post them here in the comments.

Rock on!
Mike T Nelson
PhD (c), MSME, CSCS, RKC
Z Health Master Trainer

PS
I can guarantee the price will be going up if any spaces happen to open up later. Once I complete my PhD this August, I can guarantee the price will go up once again! I am absolutely relentless about bringing the greatest information that you can use to achieve your goals.

PPS
To date, I've spent well over $150,000 on just tuition alone (BA Natural Science, MS in Mechanical Engineering/Biomechanics, post graduate work in Biomedical Engineering, and PhD Candidate in Exercise Physiology). Scary to think I started college full time in 1992! Yikes!

Add in about $17,000 in further certifications (NSCA-CSCS, RKC, Z Health Level 1-4, Z Health Master Trainer) and this doesn't even count other seminars, presenting at the American College of Sports Medicine (ACSM), countless books, DVDs, etc. My goal is cut your learning curve down as fast as possible; so email me today by clicking "Email Mike"

If it is out of your price range, just stay tuned here for more great research and insights almost every day FREE of charge!

Erasing Human Fear Response? New Study

It's Coming!
Just a heads up that I will be having a very special announcement in the next few days here on my blog. Until then, it will be top secret. For coaches/trainers or neuro freaks, I have an announcement at the end here just before the latest study also.

New Videos
I am working on updating my You Tube Channel, so check it out here

The newer videos can be found on the lower left hand side and more to come, so let me know what YOU want to see.

Z Health R Phase in Minnesota this August and September
Just got word from the fine folks at Z Health, that the Z Health level 1 R Phase cert will be here in Minnesota on Aug 14-16 and the second part on Sept 18-20.

If you are a personal trainer/fitness professional in the Twin Cities area, now is a perfect time to sign up for the course. Heck, it is well worth traveling for too as I've done almost all of my Z Health certs in AZ, CA or NC. I can honestly say that I have no regrets from doing any Z Health cert and I fully recommend them.

Full disclosure: I don't work for Z Health and I make ZERO money off of recommending the certs to anyone. I do however, get some money off further certifications for myself. I will be at the 9S Nutrition course they are doing for 5 days in AZ this July to further my own knowledge once again.

Any questions about the R Phase, please feel free to email me directly. If you talk to Z Health directly, tell them hello and that I sent ya. Email me by clicking HEREl

Below is MC's excellent review of R Phase, so don't just take my word for it.

What is Z-Health R-Phase: not your daddy's joint mobility

Z Health Information on this blog

Brand New Study on Fear Response
Below is an amazing new study, thanks to Andrew Schimming for sending it to me.

I've been following this research since about 4 years ago now when I was taking an advanced neurology course here at the U of MN. A researcher in the class brought this topic as he was working on it with mice. Fast forward several years and now we have HUMAN data on it!

Why Should I Care?
In general, you can learn by 2 different mechanisms
1) Fear based
2) Positive based

Now this it not in a classical sense, it is just the way I divide them up to illustrate a point.

For fear based learning, it is primarily driven by the amygdala in the brain aka "the fear center."

An example is to have an instructor teach you a deadlift, but now he says to deadlift 315 lbs for 4 reps or else he will shoot you. Ok, so this is an extreme example, but you will probably be able to do it.

A more positive based learning experience would be for him to take you through the steps of learning a deadlift by using positive exercise cues. So instead of putting a gun to your head or yelling "YOU SUCK", the coach would show you the CORRECT way to do the lift and address areas of the lift where you can improve.


Both methods will work, but at what cost? Everything has a cost. My argument is that learning via positive based emotion will have a much lower cost and long term will be better. You may deadlift 315 lb for reps, but you may not get out of bed the next day if it is your first time and you are not Andy Bolton (world record deadlift holder who was rumored to have deadlifted 500lbs the first time he ever did the lift--that bastard!).


The amazing part about this study below is that it hints at a mechanism that may decrease the cost of fear based learning. This could have huge implications for post traumatic stress disorder also as the memories stored could be "retrieved" later with a much lower cost (less anxiety, stress, etc).


Anyone Want More? (Coaches Read Here)
If people are interested in coaching cues based on neurology, let me know. I have a whole presentation already completed. It literally took me quite some time to pull all the literature, do some experiments myself, consult with other really smart trainers and steal their ideas (hey, you think I come up with all of this stuff on my own).

If you are interested, drop a note in the comments section or email me directly. I have not seen this material presented anywhere else and feel it is very valuable.


Beyond extinction: erasing human fear responses and preventing the return of fear

Merel Kindt1, Marieke Soeter1 & Bram Vervliet1


Abstract Animal studies have shown that fear memories can change when recalled, a process referred to as reconsolidation. We found that oral administration of the beta-adrenergic receptor antagonist propranolol before memory reactivation in humans erased the behavioral expression of the fear memory 24 h later and prevented the return of fear.


CONCLUSION: Disrupting the reconsolidation of fear memory opens up new avenues for providing a long-term cure for patients with emotional disorders.

Fruit, vegetable, and fish consumption good for your heart?

Brand new, bleeding edge research that will be published in March! (Epub was Jan 21)

Fruit, vegetable, and fish consumption and heart rate variability: the VA Normative Aging Study.

Park SK, Tucker KL, O'Neill MS, Sparrow D, Vokonas PS, Hu H, Schwartz J. Departments of Environmental Health Sciences and the Department of Environmental Health, Harvard School of Public Health, Boston, MA.


BACKGROUND: Higher intakes of fruit, vegetables, and dark fish may prevent sudden cardiac death and arrhythmias, but the exact mechanisms are not fully understood.

OBJECTIVE: We examined whether high consumption of fruit, vegetables, and dark fish would be associated with beneficial changes in heart rate variability (HRV).

DESIGN: HRV variables were measured among 586 older men with 928 total observations from November 2000 to June 2007 in the Normative Aging Study, a community-based longitudinal study of aging. Dietary intake was evaluated with a self-administered semiquantitative food-frequency questionnaire and categorized into quartiles.

RESULTS: After controlling for potential confounders, intake of green leafy vegetables was positively associated with normalized high-frequency power and inversely associated with normalized low-frequency power (P for trend < style="font-weight: bold;">

CONCLUSION: These findings suggest that higher intake of green leafy vegetables may reduce the risk of cardiovascular disease through favorable changes in cardiac autonomic function.

My Notes: HRV (Heart Rate Variability) is a way to measure the sympathetic (gas pedal) and parasympathetic (brake) of the heart. In general, standing on the gas pedal is bad. It is one method to perhaps measure a state of "health"
Once again fruits and veggies come out on top! I was surprised that fish oil did not have any effect.

There are mixed data currently with fish oil related to heart arrhythmias (bad heart stuff). I went to the Heart Rythms Society (HRS) conference in San Fran last May and there was an excellent presentation on the effects of fish oil on the heart. The researcher's conclusion was it currently seems to NOT help with electrical issues, but we really don't have a ton of data to draw from. My thoughts for now is that fish oil is still good, but as always check in with your doc first.

I am currently looking to see if commercially available energy drinks such as Monster Energy Drink have any effect on HRV. Time will tell.

Z Health Question: Case Study/Car Accident and Basketball Performance

Happy Monday to all of you! I trust your weekend was a good one.

I spent all day in the lab on Friday (6am-7:30pm) and stopped by Chipotle for a nice chicken burrito (hmmmm, burrito) and watched an episode of Myth Busters on DVD! Ahhhhh, the good life. I was in bed by 9pm. Mr Excitement lives next door, not here this weekend.

Z Health Case Study
Saturday I worked around my townhome for awhile and had a Z Health session with a client in the afternoon that went well.

Here is how it went down:

We got her left glute(butt muscle) to fire with Z Health ankle work on the left side. There are 4 spots in the foot/ankle that correspond to muscles in the hip. If the ankle is goofed up, it will start to shut down the muscle in the hip to prevent you from exerting any more high forces on your ankle. as your body is trying to protect itself. Once the ankle area is "open" with some Z Health mobility work, many time the muscles in the hip fire much much better. The technically name for this is "arthrokinetic reflex" and is taught in the Z Health R Phase cert. See this post below for more information.

Jammed Joints and Muscular Weakness--Stability and Mobility

We got her abs to work much better also! She could not do a strict sit up, and after some specifc exericse for her head (yes I know that sounds very weird), she could do a sit up!

She was having some issues getting her right tricep to fire, and we got it working pretty good with a combination of neck (C7) mobility, radial nerve glide with elbow and shoulder movement, and motor point work. For information on nerve flossing, see this post below

Nerve Flossing Z Health Style: I Can Rotate My Neck

Z Health Question and Answer
Hi Mike! I'm a 15 year old fan of yours work. I'm from Serbia so sorry for my bad English.I read your blog every day and I read whole archive of your blog and I can tell you it's FANTASTIC! Readers can see that you enjoy learning new stuff about our bodies and you want to share that with them.

I have a question for you. I had a car accident while I was in a car with my dad. I had just a minor left hip contusion but my father ended dislocating his left hip (luxatio coxae) and ortho said that he must not put left leg down for 6 months. He can sit now and ortho gave him some exercises to do but his muscles are weak a he feels pain in the injured hip .

I'm wondering if Z can help him now? There is no Z trainer in Serbia or anywhere near my country and I'm desperate seeing him in pain.

I am going to buy some Z product to try it myself since I play basketball and want to increase my performance.Is it better to buy R phase or the Quick Start Guide?

Thanks in advance!Greetings from Serbia!!!
Boki

P.S.Keep up the good work!

Answer
Thanks for the kind words all the way from Serbia. Much appreciated and no worries as your English is great.

Sorry to hear about the car accident.

For your dad, the best advice to work with his orthopod. If his doc will give him the ok to start some very light NONpainful movement; he too could start with some Z Health. If he can only do it while seated, that is fine too. Once cleared for movement, I would have him start on the RIGHT shoulder and see if that helps.

Yes, R Phase is great for basketball, since that has lots of running and a higher impact on the joints. I would start at R Phase and once you are moving well with those drills, you can try the Neuro Warm Up 1 next.

It is worth saving to get the R Phase over the Quick Start Guide as the exercises on the Quick Start Guide(QSG) are repeated in R Phase. But if money is super tight and you are looking to start something now, the QSG can be a good place to start.

The key is to make sure you are doing the drills with PRECISION in a relaxed state.

You can purchase and Z Health product from the box on the upper right hand side of my blog. I do make a few dollars off of each sale, but the price is the same to you and I will be my best to answer any questions you have.

Let me know how it goes and I wish both of you the best!
Rock on
Mike N

Performance Research for February: Central fatigue exercise 3

I am pounded ya with more studies, but I know you can handle it. See my notes below as always and be sure to check out round 1 and round 2.

The effects of head cooling on endurance and neuroendocrine responses to exercise in warm conditions.

Ansley L, Marvin G, Sharma A, Kendall MJ, Jones DA, Bridge MW. School of Psychology and Sport Sciences, Northumbria University, Newcastle upon Tyne, United Kingdom. les.ansley@northumbria.ac.uk.


The present study investigated the effects of head cooling during endurance cycling on performance and the serotonergic neuroendocrine response to exercise in the heat. Subjects exercised at 75 % VO(2max) to volitional fatigue on a cycle ergometer at an ambient temperature of 29+/-1.0 C, with a relative humidity of approximately 50 %.

Head cooling resulted in a 51 % (p<0.01)>

There were no indications of peripheral mechanisms of fatigue either with, or without, head cooling, indicating the importance of central mechanisms. Exercise in the heat caused the release of prolactin in response to the rise in rectal temperature. Head cooling largely abolished the prolactin response while having no effect on rectal temperature.

Tympanic temperature and sinus skin temperature were reduced by head cooling and remained low throughout the exercise. It is suggested that there is a co-ordinated response to exercise involving thermoregulation, neuroendocrine secretion and behavioural adaptations that may originate in the hypothalamus or associated areas of the brain.


CONCLUSON: Our results are consistent with the effects of head cooling being mediated by both direct cooling of the brain and modified cerebral artery blood flow, but an action of peripheral thermoreceptors cannot be excluded.

My Notes: Remember in round 1 where we saw that brain heating may affect performance. If that is true, then brain COOLING should INCREASE performance and according to this study, it is true. Here is my multi million dollar idea---make a head garment for cardio bunnies to wear that cools their noggin. When you make billions, keep me in mind and let me visit your island in Fiji.
Be thankful you were not in this study, as they measured rectal temps during exercise. Yikes!

Dehydration: cause of fatigue or sign of pacing in elite soccer?

Edwards AM, Noakes TD. UCOL Institute of Technology, Faculty of Health Sciences, Palmerston North, New Zealand.


Numerous studies have suggested that dehydration is a causal factor to fatigue across a range of sports such as soccer; however, empirical evidence is equivocal on this point. It is also possible that exercise-induced moderate dehydration is purely an outcome of significant metabolic activity during a game. The diverse yet sustained physical activities in soccer undoubtedly threaten homeostasis, but research suggests that under most environmental conditions, match-play fluid loss is minimal ( approximately 1-2% loss of body mass), metabolite accumulation remains fairly constant, and core temperatures do not reach levels considered sufficiently critical to require the immediate cessation of exercise. A complex (central) metabolic control system which ensures that no one (peripheral) physiological system is maximally utilized may explain the diversity of research findings concerning the impact of individual factors such as dehydration on elite soccer performance.

In consideration of the existing literature, we propose a new interpretative pacing model to explain the self-regulation of elite soccer performance and, in which, players behaviourally modulate efforts according to a subconscious strategy. This strategy is based on both pre-match (intrinsic and extrinsic factors) and dynamic considerations during the game (such as skin temperature, thirst, accumulation of metabolites in the muscles, plasma osmolality and substrate availability), which enables players to avoid total failure of any single peripheral physiological system either prematurely or at the conclusion of a match.


CONCLUSION: In summary, we suggest that dehydration is only an outcome of complex physiological control (operating a pacing plan) and no single metabolic factor is causal of fatigue in elite soccer.

My Notes: Timmy Noakes is at it again with a cool (get it, I make bad pun,hahaha) study on dehydration. It makes sense that there is not one SINGLE factor. Physiology is messy, non linear and complicated.

Performance Research for February: Central Fatigue Round 1

That's right, it is Sat early AM and I am up sharing with you the great readers of this blog some very cool research.

More crazy studies once again! Be sure to read my comments below each one and don't let all the uber geek speak scare you away.

Off to conduct some more testing for the Energy Drink study at the U of MN lab. Science "rolls on."

Joint-specific power production and fatigue during maximal cycling.

Martin JC, Brown NA. Department of Exercise and Sport Science, University of Utah, 250 S. 1850 E. Room 241, Salt Lake City, UT 84112-0920, USA.


Cycling power decreases substantially during a maximal cycling trial of just 30s. It is not known whether movement patterns and joint powers produced at each joint decrease to a similar extent or if each joint exhibits an individual fatigue profile. Changes in movement patterns and/or joint powers associated with overall task fatigue could arise from several different mechanisms or from a complex interplay of these mechanisms. The purpose of this investigation was to determine the changes in movement and power at each joint during a fatiguing cycling trial. Thirteen trained cyclists performed a 30s maximal cycling trial on an isokinetic cycle ergometer at 120rpm. Pedal forces and limb kinematics were recorded.


Joint powers were calculated using a sagittal plane inverse dynamics model and averaged for the initial, middle, and final three second intervals of the trial, and normalized to initial values. Relative ankle plantar flexion power was significantly less than all other joint actions at the middle interval (51+/-5% of initial power; p=0.013). Relative ankle plantar flexion power for the final interval (37+/-3%) was significantly less than the relative knee flexion and hip extension power (p=0.010). Relative knee extension power (41+/-5%) was significantly less than relative hip extension power (55+/-4%) during the final three second interval (p=0.045). Knee flexion power (47+/-5%) did not differ from relative hip extension power (p=0.06).


Conclusion: These changes in power were accompanied by a decrease in time spent extending by each joint with fatigue (i.e., decreased duty cycle, p<0.03). style="font-style: italic;">

My notes: When I read the first part of the abstract and the title, I was super excited! Finally some more cool data to look at the effects of joints on overall performance. I have to admit that I was dissapointed in the conclusion, since I think it just made the whole thing more confusing. Perhaps someone other there can help me out.

Frontal and motor cortex oxygenation during maximal exercise in normoxia and hypoxia.

Subudhi AW, Miramon BR, Granger ME, Roach RC. University of Colorado at Colorado Springs.


Reductions in prefrontal oxygenation near maximal exertion may limit exercise performance by impairing executive functions that influence the decision to stop exercising; however, it is unknown if deoxygenation also occurs in motor regions that more directly affect central motor drive. Methods Multichannel near infrared spectroscopy (NIRS) was used to compare changes in prefrontal, premotor and motor cortices during exhaustive exercise. Twenty-three subjects performed two sequential, incremental cycle tests (25 W(.)min(-1) ramp) during acute hypoxia (PIO2 = 79 mmHg) and normoxia (PIO2 = 117 mmHg) in an environmental chamber. Test order was balanced and subjects were blinded to chamber pressure.


Results In normoxia, bilateral prefrontal oxygenation was maintained during low- and moderate- intensity exercise, but dropped 9.0 +/- 10.7 % (mean +/- SD; P < power =" 305"> 0.94). In hypoxia, prefrontal oxygenation was reduced 11.1 +/- 14.3% at rest (P < power =" 256"> 0.61), but deoxygenation was greater in prefrontal than in premotor and motor regions (P < style="font-weight: bold;">

Conclusions: Prefrontal, premotor and motor cortex deoxygenation during high-intensity exercise may contribute to an integrative decision to stop exercise. The accelerated rate of cortical deoxygenation in hypoxia may hasten this effect.

My Notes: I thought this was a very interesting study. The effects of pacing (how hard should I work and at what times to get my best time over a fixed distance) have been proposed for awhile, championed by Dr. Noakes. This provides some evidence that the brain is so smart, that if it is being even slightly deprived from oxygen due to exericse, exercise will stop. Remember, the body is survival orientated, not performance orientated; but we can "back door" performance by increasing survival. This is one of the tennets of Z Health.

Opioid-mediated muscle afferents inhibit central motor drive and limit peripheral muscle fatigue development in humans.

Amann M, Proctor LT, Sebranek JJ, Pegelow DF, Dempsey JA. Institute of Physiology, University of Zürich, Winterthurerstrasse 190, 8057 Zürich, Switzerland. markus.amann@physiol.biol.ethz.ch


We investigated the role of somatosensory feedback from locomotor muscles on central motor drive (CMD) and the development of peripheral fatigue during high-intensity endurance exercise. In a double-blind, placebo-controlled design, eight cyclists randomly performed three 5 km time trials: control, interspinous ligament injection of saline (5K(Plac), L3-L4) or intrathecal fentanyl (5K(Fent), L3-L4) to impair cortical projection of opioid-mediated muscle afferents. Peripheral quadriceps fatigue was assessed via changes in force output pre- versus postexercise in response to supramaximal magnetic femoral nerve stimulation (DeltaQ(tw)). The CMD during the time trials was estimated via quadriceps electromyogram (iEMG). Fentanyl had no effect on quadriceps strength.


Impairment of neural feedback from the locomotor muscles increased iEMG during the first 2.5 km of 5K(Fent) versus 5K(Plac) by 12 +/- 3% (P < style="font-weight: bold;">

Conclusion: Our results emphasize the critical role of somatosensory feedback from working muscles on the centrally mediated determination of central motor drive. Attenuated afferent feedback from exercising locomotor muscles results in an overshoot in central motor drive and power output normally chosen by the athlete, thereby causing a greater rate of accumulation of muscle metabolites and excessive development of peripheral muscle fatigue.

My notes: Yep! For optimal performance you need to know what your muscles are doing! Many that I see have some form of SMA--sensory motor amnesia (coined by Thomas Hanna founder of Somatics); they have very poor feedback on what some of their muscle are doing (this seems to almost always correspond to an area with poor mobility). Many times a Z Health mobility drill will be able increase muscle feedback.

Z Health Master Trainer Evaluation Review

Update
Greetings! First off I apologize that it has taken me forever to get this review up. I am currently working on my dissertation research, so I am spending tons of extra time in the lab testing subjects. I am investigating the effects of an over the counter Energy Drink on heart rate, fuel usage (carbs or fat being burned during exercise) and vessel effects. As soon as I have any published data I can talk about, you will be the first to know.

All the tests are in the morning since the subjects are fasted. A HUGE thanks to all the subjects that have volunteered already---THANKS!! I could not do it without you and much appreciate your time.

I also just got word that I had my revision work from my PhD oral exam completed, so I just that is great to hear. I just have to finish up my research now and crank out some papers. My goal is to be entirely completed by my birthday this August at the absolute latest.
Picture of me in San Diego to prove that I was there (even though I was indoors for 90%+ of the time)
Z Health Master Trainer Evaluation Review

As most of you know, I was in sunny San Diego CA the first week of January this year to kick off the year at the Z Health Master Trainer Evaluation. It was great to be there while many of my friends were freezing their butts off sub meat locker style in Minnesota.

Why All the Fuss?
A great question, is "What is involved in the Z Master Trainer Eval?" To start off, I must
admit that I signed a two way NDA (non disclosure agreement) so I can't give you details on exactly what happened. I can give you a run down of my experience though.

In order to even be eligible for the program you must have completed Z Health R, I, S, T
Phase (levels 1-4) by this past March and then formally apply for the program. Here are some older blog posts with my reviews of the Z Health training (click below). Note: I don't have a review from R Phase since I was not blogging at that time.

Z Health Info and a Brand New Study on Strength Training and Insulin

Z Health Level II Update #2 from Sunny AZ

Z Health Level II Update #3--the final one

Z Health I Phase in Practice Update

Z Health Level 4 Wrap Up and Good vs Bad Calories

Z Health Interview, S Phase, Research, USAPL Results

Z Health S Phase Wrap Up

Z Health S Phase Update I


R Phase is about 6 days and the others are 4 days each, so you are at 18 days of Z Health training and this assumes that you only went to each one once! I've done R Phase 3 times and I Phase twice and many others have done more than that. If you have any questions about any Z Health cert, esp R Phase, please drop me a line and I am more than happy to chat with you about it. If you talk to the find folks at Z Health, be sure to mention that I sent you. Full disclosure, I am NOT an employee of Z Health and I make ZERO money on anyone that shows up to a certification; although I do get some money off future certifications that I complete.

The Master Trainer(MT) program started in March 2008 with about 40 people and 10 were at the live training about 9 months later.

Each month we had various assignments that reviewed R, I, S, and T Phase in addition to essays, online quizzes on anatomy, conference call and other questions.

San Diego, Here I Am!
Once we were at the training, out grade was primarily (I can give you all the details) based on
1) Presentations. We each had the chance to present twice on a pre-assigned topic. We got
45 minutes to present including time for questions each time.
My 2 presentations were on:
I. The role of the brain's reward system in learning new (and improving old) exercises/movements.

The 10 second overview is that HOW you cue an athlete and the STATE of the athlete are crucial for optimal learning and thus execution. Dopamine also plays a HUGE role in the motor learning/chunking process

II. The role of threat/high stress and the brain's response to it.

In short, as heart rate increases the body get closer to a "fight, flight, or freeze" state and weird things start to happen such as police officers not even hearing a gun shot that happened right next to them. Think about the implications for this in athletics, esp Mixed Martial Arts (MMA) where your heart rate and adrenaline are flowing BUT you still need to make key decisions and not let technique degrade.
Note: If anyone is interested in more information on those 2 topics, please let me know.

2) Grand Rounds. We would take a full history of an athlete and then write up what we
think we may find and how we would address it.

3). Rapid Fire. This gave my indigestion. Pretty much any Z Health topic was placed in a large hat and names were drawn from one hat and a topic was drawn from the other hat. Without looking anything up, you had to teach the class on the spot how to do it right then and there while you were graded. Ugh. Included in "stack of topics" (which I was seriously hoping what have been involved in some freak accident with a paper shredder, but no dice. drat) was various muscles that we would have to describe the orgin, insertion, muscle test, nerve glide (if there was one), innervation and bonus for blood supply for the muscle. So if I drew "sartorius muscle" I would list off each of the above and demonstrate a muscle test and nerve glide (if there was one). Needless to say, that is a ton of stuff to know.

6 Whole Days
That was the basic breakdown of how the 6 days went. We also had some addition lectures on business topics too, which was great. We were evaluated the entire time.

I thought that I would go out to CA, be busy during the day and then relax at night. I figured I would detox myself from coffee too while I was there too--ha! I slept less and drank more coffee than in the previous week. My roommate Scott Perry (if you are in Bend OR area, look him up at the Z Health site HERE for a session with him), would get there early and quiz each other on Z Health topics. We would have the training all day and worked through lunch 3 of the days (I think) and get home at about 7 or 7:30pm after picking up a sub from subway. At night we would either work on our presentations (I spent 2 weeks before I even left working on mine and other Z Health topics) and/or review muscle testing and quiz each other. Crash into bed, rinse and repeat for 5 more days!

The Last Supper
Sat night we went out to dinner and that was a great time. The stress of the 6 days was over and I was happy to know that I was one of 4 that passed at the live event. Whooo ha! Time to relax over good food. I had a seared tuna steak with red pepper and pesto sauce with crab meat on top. Awesome!! See the Flickr link on the lower right side for pictures.

Sunday I hung out with Dr. Cobb and a few others for a bit and then headed off to see the fine folks at Essential Strength for a session on myself. If you are in the San Diego area, I highly recommend you contact them by clicking HERE.

Summary
So, looking back on it, was it worth it? I would say yes. It was a great chance for me to really test myself and see what I could accomplish. I also work best off of deadlines, so having a hard deadline to put together 2 presentations and really dig deep and make sure I knew the material was good. It was also great to spend 6+ days with other highly intelligent and highly motivated people.

Any questions you have, please place them in the comments. If it is something that I can't answer, I will say so; but you never know until you ask. Below are the comments from Dr. Cobb.

Rock on
Mike T Nelson

Announcing: Z-Health Master Trainers

Announcing the first group of Z-Health Master Trainers!

Last week, in sunny San Diego, California, four people earned the first ever designation of Z-Health Master Trainer. Six others earned Master Trainer(p) status, indicating provisional standing.

These courageous souls successfully completed six full days of testing on a variety of topics, including:

1. Public Speaking
2. Skills Teaching
3. Client Assessment and Evaluation
4. Client Program Design
5. Professionalism

These individuals achieved the following designations through hard work, drive, and preparation:

Z-Health Master Trainer
Leah Davison
Mike T. Nelson
Theresa Nesbitt
Zachariah Salazar

Z-Health Master Trainer(p)
Alisha Toombs
Katie Bigelow
Kent Johnson
Lou McGovern (note, Lou has completed the follow up work as has passed now)
Luis Hernandez
Scott Peery

We will be sharing much more about this landmark event in a special feature newsletter next month. Until then, please join us in congratulating these outstanding individuals on their hard work and accomplishments. We are very proud of each one of them.

More to come next month!
Dr Cobb

Kettleworx As Seen on KARE 11 TV Can Kiss My....

Ok, I am pissed. I was actually just seen screaming at my computer and pulling my hair out; so strap in and prepare for a tyrant. If you don't like tyrants, feel free to skip this post and we will be back to our regular program very soon I promise.

As most readers know I am a big fan of Kettlebells (KBs) and have completed the RKC (Russian Kettlebell Certification) as a level 1 instructor. While there are not any systems I agree with 100%, (who does?) I found the training to be great and well worth my time. Not only do you have to pass a physical test when you show up (for me it was 74 snatches with the 55 lb KB with only ONE hand switch, only pause has to be at lockout above your head); you have to survive the entire 3 day course including the grad workout and be able to TEACH someone how to SAFELY use Kettlebells. The instructors were top notch and everyone there took it serious. For a full review, see my old posts below.

RKC Wrap Up

Where to Get Kettlebells and Instruction?

Testimonial from Rick Olson, RKC

So, I am going to be biased towards this approach. This AM, Ryan Shananaha (or something like that) and his Kettleworx appeared on the Kare 11 news showing off his new KB program. Now I did not personally see it, but I did some searching on the web and found this clip from his appearance on another morning news show.



Now I don't know this guy, I've never met him and honestly I could not find much information on him other than the bio that he puts out himself. The fact that he calls himself a "Fitness Expert" give me severe nausea.


Ryan Shanahan BIO:

Ryan is the world's leading kettlebell trainer and foremost expert in kettlebell fitness. He is an internationally acclaimed trainer who regularly works with superstars and exclusive private clients, including the cast and crew of major feature films. For over ten years, Ryan has conducted private kettlebell training sessions working out of the Toronto Film Studio and now has now developed KettleWorx for the general public. Other facts about Ryan: Over the last 20 years, he's played professional hockey, represented Canada at the World Duathlon Championship, completed 22 triathlons and 2 marathons. After just 7 weeks of intense training he earned 2nd place at the Heavyweight Drug Free Bodybuilding Contest in 2007. In addition to movie stars and models, Ryan has often worked with athletic trainers, physiotherapists, physicians and other fitness and health care professionals.


The Video Analysis Is In
From the video above, according to Ryan "You can do more things than you can with traditional Kettlebells"

What? It IS A FRIGGIN KETTLEBELL? I really don't understand this one at all. How can you do more with their KB and system? According to Ryan, with a TRADITIONAL KB you can only do a swing? What? While I do believe that a swing is the most basic KB exercise, there is a reason you need to start with the basics---they work great! Once you get that down, you can move on to other exercises like Turkish Get Ups (TGUs), cleans, presses,etc. The limits to KBs are only in your imagination. Come see me if you need a new version. Here is Steve Cotter doing some more advanced exercises



More Crap
Ryan continues "this one takes care of the trouble spots on the side. I call it a side disco bend"

What? Uh, earth to Ryan, this is commonly known a windmill.


Ryan keeps going "so as you stretch it leans out the muscle and as you come up it firms up the muscle"


Ok, this one had me pulling my hair out. As far as I have EVER seen, there is ZERO data to support the notion that stretching will "lean out a muscle" NOTHING! Heck, I don't even like static stretching, but I will not go there today.

While we are marching down the road of no data fresh from "The journal of results that I pulled out of my butt" here is a big one "as you come up it firms up the muscle" Um, yes, that is commonly known in the literature as a MUSCLE CONTRACTION! It is insulting to people to assume they don't know that.

Spot Reduction Is a Joke
While everyone would like to believe that the spot reduction myth is true, it is NOT. THERE ARE BASICALLY NO DATA TO SUPPORT THE SPOT REDUCTION MYTH. Doing all the crunches in the world will do bubkiss to deflate that spare tire. Before the pubmed ninja go all crazy on me, there are a handful of newer studies showing that localized fat loss is possible, but the amount loss is basically nothing so don't get your undies in a bunch.

So what do I do now? Hang on sparky and we will get to that, but there is even more! I know, I can't believe it either.

Look Mom, Horrible KB Swings!


Watch CBS Videos Online

In a real swing, you don't use your arms that much to "hoist" the KB up. Now, I don't fault the hosts of the Early Show since this is the first time they have ever done this exercise! I do fault the instructor though.

Now just because you are on TV, that doesn't give you an excuse for piss poor information either, so let's can that excuse. Check out my buddy Brad "No Relation" Nelson from Kinetic Edge Performance teaching swings correctly on TV. Brad is also an RKC and Z Health guy too.



Get Some Real Balls

The weights used for most of their training is too light. Yes women, for maximal results you will have to lift something heavy at least part of the time and no you will not get too huge. Most women I've trained can use a 26 or 35 lb KB in their first session doing swings. If they can't most are up to that size in 4-8 weeks. With the Kettleworx system, the heaviest KB they make is 20 lbs.

Here is Fawn Friday doing snatches for reps with the 24 kg (about 55 lb) KB. Yeah, women are going to get too big. Pleeeeezzzzzzzzzzzeeeeeeeeee



From the Kettleworx FAQ

We recommend that anyone not currently active in a physical fitness program begin with a 5-pound kettlebell, with most women later advancing to a 10-pound kettlebell and most men later advancing to a 10 and then a 20-pound kettlebell. Those who are currently active and physically fit may elect to begin with a 10 or 20 pound kettlebell. It is important to note that the KettleWorx program is specifically designed to produce the best results when using kettlebells of the above recommended weights

Argh!!!! Please, your top weight EVER is only 20 lbs? This is in my opinion is degrading to assume that humans can't ever lift more.

But I just want to look better! Cool, no problem with that at all and I commend you on your goal, but by artificially putting limits on your performance you will never get the body you want.

"Whatever you believe is what you achieve" --??

Why I Am So Pissed
I have nothing personal against this guy. I have never met him and this is America and everyone is entitled to sell whatever they want and make a living. I have no problem with that.

I have a HUGE problem with people self proclaiming themselves as a "Fitness Expert" gag gag, and then proceeding to spew crap information! That pisses me off to no end. People who work hard for their money deserve something better.

What Do I Do Now?
1) Focus on the basics

While it may not be sexy and trendy, focus on the basics. Learn them first before you move on.

2) Fix your nutrition

Training and nutrition are like 2 wheels on a bike, you can work really really hard a pedaling but if you have a square tire; all that work is not getting your large butt down the street. Fix the wheel first, THEN pedal hard.

3) Seek Expert Advise.

I can't speak for anyone other than myself, but I am so confident that what I do is WAY better than Kettleworx that I will make you this gaurantee--Anyone who does 1 KB session with me is not completely happy with it, I will refund ALL their money no questions asked. I've spent the last 15+ years learning about physiology and neurology in order to help YOU achieve YOUR goals in a safe and effective manner. I don't have all the answers, but I am working on it (and will be working on that for the rest of my life).

4) Movement Quality
If both tires of your car point at each other cuz your alignment sucks, your car's performance will suck too. Get the alignment fixed! I personally find Z Health to be amazing for this aspect.

Summary
Ok, I feel better now and I am stepping off my soapbox. The moral of the story is be careful who you trust your body to. I personally would not trust it to just any joker. You only get one body, so do your homework first hand.

Any comments, let me know and post away in the comments.

Biomechanics of Musculoskeletal Pain and A Shot to the Nuts

Here is a very interesting view of muscloskeletal pain based off the Neuromatrix of Pain.

Special thanks to Scott Perry, Z Health MT(p) for sending this study to me.

Biomechanics of Musculoskeletal Pain:
Dynamics of the Neuromatrix
Partap S. Khalsa, D.C., Ph.D.

And just to keep your attention, watch this and then continue reading



Understanding pain is very important for athletic performance since it is virtually impossible to achieve the highest level of performance while in pain.

If you don't believe me, go run 100 meters as fast as you can. Rest completely. Now before you run again I am going to kick you in the nuts really hard. Any bets on which time will be faster?

See older related posts (just click on them)
Pre-emptive Analgescis--what is he talking about now?

Pain Perception and the Neuromatrix--Guest Blog by Katelin Bigelow

Pain and Performance

Testing Basic Assumptions in fMRI : Anticipatory haemodynamic signals in sensory cortex not predicted by local neuronal activity

What if the fMRI signal isn't always linked to neuronal activity for those cool brain studies? What then?

I've actually wondered about this for years since without that basic assumption, what are the studies telling us? Hmmmm. This one below was recently published in Nature, so not just some low tier journal by a couple of screw offs in their back yard.

While this study was only performed on 2 animals, it is very interesting.

To quote the researchers, "These findings (tested in two animals) challenge the current understanding of the link between brain haemodynamics and local neuronal activity. They also suggest the existence of a novel preparatory mechanism in the brain that brings additional arterial blood to cortex in anticipation of expected tasks."

Remember that the main task of the brain is to PREDICT. Maybe those areas that light up in fMRI studies are the ones that are NOT CURRENTLY in use, but WILL BE in use very soon.

So the next time you read a cool fMRI study, keep this one in the back of your brain!

Nature 457, 475-479 (22 January 2008)

Anticipatory haemodynamic signals in sensory cortex not predicted by local neuronal activity

Yevgeniy B. Sirotin1 & Aniruddha Das 1,2,3,4,5,6

1. Department of Neuroscience,
2. Department of Psychiatry,
3. W. M. Keck Center on Brain Plasticity and Cognition,
4. Mahoney Center for Brain and Behavior,
5. Department of Biomedical Engineering, Columbia University, New York, New York 10027, USA
6. New York State Psychiatric Institute, 1051 Riverside Drive, Unit 87, New York, New York 10032, USA

Haemodynamic signals underlying functional brain imaging (for example, functional magnetic resonance imaging (fMRI)) are assumed to reflect metabolic demand generated by local neuronal activity, with equal increases in haemodynamic signal implying equal increases in the underlying neuronal activity1, 2, 3, 4, 5, 6. Few studies have compared neuronal and haemodynamic signals in alert animals7, 8 to test for this assumed correspondence. Here we present evidence that brings this assumption into question. Using a dual-wavelength optical imaging technique9 that independently measures cerebral blood volume and oxygenation, continuously, in alert behaving monkeys, we find two distinct components to the haemodynamic signal in the alert animals' primary visual cortex (V1).

One component is reliably predictable from neuronal responses generated by visual input. The other component—of almost comparable strength—is a hitherto unknown signal that entrains to task structure independently of visual input or of standard neural predictors of haemodynamics. This latter component shows predictive timing, with increases of cerebral blood volume in anticipation of trial onsets even in darkness. This trial-locked haemodynamic signal could be due to an accompanying V1 arterial pumping mechanism, closely matched in time, with peaks of arterial dilation entrained to predicted trial onsets.

These findings (tested in two animals) challenge the current understanding of the link between brain haemodynamics and local neuronal activity. They also suggest the existence of a novel preparatory mechanism in the brain that brings additional arterial blood to cortex in anticipation of expected tasks.

Read the rest HERE

Research Update: Effect of Cold Water Immersion on Post-exercise Parasympathetic Reactivation

New sports Science Blog Added

I found a new blog entitled "Sports & Fitness Science: Blog on Sports Science and Fitness Science. Edited by Dr. Marco Cardinale, PhD"

I added it to my blog list on the right. Great stuff there.

New "Cool" Study
New study below on cold water immersion and its effects.

Some background first. Remember that the body uses sympathetic and parasympathetic stimulation. Think of sympathetic as the accelerator (increases heart rate (HR) among other effects) and parasympathetic as the brake (slows down HR).

The body likes to have a balance of parasympathetic and sympathetic at all times. Acute exercise (in general) increases sympathetic stimulation. A proposed way to faster recovery (ability to do more work with a shorter period of rest) is to increase parasympathetic, the "rest and digest" component of the nervous system.

Heart Rate Variability (HRV) is a way to look at the balance of sympathetic and parasympathetic stimulation.

Below is a study that looked at the effects of cold water immersion to see if it does just that. According to the study, the answer is yes if you are a male cyclist exercising at a pretty high intensity.

Special thanks to Cal Dietz at the U of MN (be sure to check out XL Athlete) and Jamie Carruthers Wakefield, UK for the following study.

Effect of cold water immersion on post-exercise parasympathetic
reactivation.

Am J Physiol Heart Circ Physiol. 2008 Dec 12. [Epub ahead of print]

Buchheit M, Peiffer JJ, Abbiss CR, Laursen PB.

The aim of the present study was to assess the effect of cold water
immersion (CWI) on post-exercise parasympathetic reactivation. Ten male
cyclists (age: 29 +/- 6 y) performed two repeated supramaximal cycling
exercises (SE1 and SE2) interspersed with a 20-min passive recovery
period, during which they were randomly assigned to either 5 min of CWI
in 14 degrees C, or a control condition (N) where they sat in an
environmental chamber (35.0 +/- 0.3 degrees C and 40.0 +/- 3.0%
relative humidity). Rectal temperature (Tre) and beat-to-beat heart
rate (HR) were recorded continuously. The time constant of HR recovery
(HRRtau) and a time varying vagal-related HR variability (HRV) index
(rMSSD30s) were assessed during the 6-min period immediately following
exercise.

Resting vagal-related HRV indices were calculated during 3-min periods
2 min before and 3 min after SE1 and SE2. Results showed no effect of
CWI on Tre (P=0.29), SE performance (P=0.76) and HRRtau (P=0.61). In
contrast, all vagal-related HRV indices were decreased after SE1
(P<0.001), and tended to decrease even further after SE2 under N
condition; but not with CWI. Compared to the N condition, CWI increased
HRV indices before (P<0.05) and rMSSD30s after (P<0.05) SE2.

Our study shows that CWI can significantly restore the impaired vagal- related HRV indices observed after supramaximal exercise. CWI may serve
as a simple and effective means to accelerate parasympathetic
reactivation during the immediate period following supramaximal
exercise.

My Notes Again: While I have not done an exhaustive search on this topic in some time, I am not currently sold on cold water immersion for recovery purposes. This study is very interesting, but other data is conflicting. In the end, try it out and be sure to test your results to assess the effectiveness of it.