PTJ Sep Oct 2010.pdf

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training table Measuring Hydration Status in Athletes tivity due to water turnover, intercultural differences, and regulatory mechanisms (4). Plasma Osmolality: Posm is the most widely used hematological index of hydration, and it is considered the “gold standard” for determination of hydration status. Posm is positively correlated with hydration status; Posm will proportionally decrease when dehydrated and it will increase when euhydrated. Posm is measured by an osmometer which is expensive and requires training. Thus, Posm is also considered impractical for clinical use (4). Calculating Sweat Rate: To correctly assess rehydration needs for each individual, it is important to calculate one’s sweat rate. The following sweat rate calculation is recommended: (Sweat Rate = body weight pre-run – body weight post-run + fluid intake – urine volume/exercise time in hours). Establishing a sweat rate in similar climatic conditions is recommended (1). References 1. Casa, DJ, Proper hydration for distance running-identifying individual fl uid needs: A USA Track & Field Advisory.2003. Retrieved <strong>Sep</strong>tember 23, 2010 from http://www.usatf.org/groups/Coaches/library/2007/hydration/ ProperHydrationForDistanceRunning.pdf 2. Caselli MA and Brummer J. Recognizing and preventing dehydration in athletes. Podiatry Today17(12): 66-69, 2004. 3. Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate for Hydration. 2009. Retrieved August 6, 2010 from http://iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/ Activity%20Files/Nutrition/DRIs/DRI_Electrolytes_Water.ashx 4. Minton DM, Eberman, LE. Best practices for clinical hydration measurement. Athletic Therapy Today 14(1): 9-11, 2009. Measurement of hydration status is essential for prevention, recognition, and treatment of heat-related illness. Individual differences will exist with regards to tolerance of amount of fluids that can be comfortably consumed, gastric emptying, intestinal absorption rates, and availability of fluids during the workout or event. Each individual’s rehydration procedures should be tested in practice and modified regularly, if necessary, to optimize hydration while maximizing performance in competition. Individuals should be encouraged to retest themselves during different seasons depending on their training/racing schedule to know their hydration needs during those seasons (1). Practical hydration recommendations to promote optimal hydration: The recommendation to drink eight 8-ounce glasses (64 fluid ounces) of water per day is a general rule of thumb; it is not based on scientific evidence. However, the Institute of Medicine (IOM) Food and Nutrition Board recommends 2.7 liters (91 ounces) for women and 3.7 liters (125 ounces) for men. These recommendations represent total fluid intake for all beverages and food consumed per day (3). About 80% of our total water intake comes from drinking water and other beverages, and food contributes to the other 20%. So the actual recommendations for water including beverages are approximately 9 cups of fluids for women and 13 cups of fluids for men (3). • nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 18
ounce of prevention Jason Brumitt, MSPT, SCS, ATC/R, CSCS,*D about the AUTHOR Jason Brumitt is an assistant professor of physical therapy at Pacific University (Oregon). He is currently a doctoral candidate with Rocky Mountain University of Health Professions. He can be reached via email at brum4084@ pacificu.edu. Develop Power and Core Strength with Kettlebell Exercises To be successful in a sport, an athlete must possess the ability to generate explosive power (2). But what is power Basically, it is the ability to perform a lift in as little time as possible. How is power different from strength An individual may be able to demonstrate that he or she is very strong (based on the amount of weight they lift); however, when they perform a lift, they do it slowly. To develop power, an athlete must perform exercises in a short period of time. The traditional power/weightlifting lifts (e.g., cleans, snatch, jerk) help facilitate an athlete’s ability to generate force quickly (2, 4). Figure 1. 20lbs Kettlebell The Swings What if an athlete is unable to perform these exercises with the traditional barbell and plate equipment Not all athletes are of the elite collegiate and professional ranks. An athlete may be a 34-year old woman who is returning to running eight weeks after delivering her first child. Or an athlete may be a 75-year old male who is swimming at the master’s level. Since athletes come in all shapes and sizes, their training programs should account for their fitness level and be tailored to meet their individual goals. The use of kettlebells in one’s training program will help to enhance core strength and facilitate power development in non-elite athletes. If you are not familiar with a kettlebell, it is a cast-iron weight shaped like a ball with a handle (Figure 1). Kettlebells range in size from 5lbs to 50lbs, or greater. Although considered a relatively new piece of equipment, the use of kettlebells dates back to Russia in the early 1700s (1, 3). Recently, kettlebell training has emerged as a popular piece of training equipment (3). The unique shape of the kettlebell allows one to perform traditional exercises to enhance core strength (Table 1) as well as the swings to improve functional power (Table 2). The shape of the kettlebell allows for the ability to perform swinging motions. By grasping the kettlebell handle with one or both hands, an individual is able to swing the kettlebell through a large arc of motion. Performing a one-handed (Figure 4) or two-handed kettlebell swings (Figure 5 and 6) activates muscles throughout the body. Conclusion These simple exercises (and basic modifications) can be used to increase core strength and develop functional power. Not all individuals are alike and as such their training programs should be tailored to their skills and abilities. The use of kettlebells offers a safe alternative to the traditional Olympic weightlifting lifts if performed properly. • References 1. Farrar RE, Mayhew JL, Koch AJ. Oxygen cost of kettlebell swings. J Strength Con Res. 2010;24(4):1034 – 1036. 2. Sandler D. Sports Power. Champaign, IL: Human Kinetics; 2005. 3. Tsatsouline P. Enter the Kettlebell! St. Paul, MN: Dragon Door Publications, Inc., 2006. 4. Werner G. Strength and conditioning techniques in the rehabilitation of sports injury. Clin Sports Med. 2010; 29(1):177 – 191. nsca’s performance training journal • www.nsca-lift.org • volume 9 issue 5 19
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