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Sporting Excellence #0010 => Dec 2005
December 21, 2005
DECEMBER 2005

This newsletter is brought to you by:

http://www.sport-fitness-advisor.com

You can view back issues online here:

http://www.sport-fitness-

advisor.com/Sporting_Excellence-backissues.html

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TABLE OF CONTENTS - DECEMBER 2005

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Here's the contents in brief for this issue of Sporting Excellence

1. Dynamic Stretching Routine

2. News: Taking Creatine After Exercise Can Increase The Size of Isolated Muscles

3. The Human Muscular System - A Quick Reference Diagram

4. Plyometrics Exercises For Martial Arts

5. News: Volleyball Players Increase Their Vertical Jump After Plyometrics... Under Water!

6. Quickly Determine Your Body Mass Index With This Simple BMI Calculator

7. How To Make Your Own Sports Drinks

8. Golfers - Improve Your Flexibility and Improve Your Game

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1. Dynamic Stretching Routine

More and more clinical studies are showing that more traditional static stretches can be detrimental to sports involving powerful movements. And dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood of muscle tears. Here's a dynamic stretching routine you can use to limber up first thing in the morning or prior to a training session in the gym...

http://www.sport-fitness-advisor.com/dynamic-stretches.html

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2. Taking Creatine After Exercise Can Increase The Size of Isolated Muscles

Studies have shown that taking creatine immediately after resistance training increases the uptake of creatine into the muscles - facilitating hypertrophy. Interestingly though, a double blind study has found that individual muscle groups can be selectively enhanced. Six males and five females performed single-limb training with one side of the body, twice a week

and then immediately consumed 0.2 grams of creatine per kilogram of bodyweight. They performed the same exercise on the opposite side of the body, also twice a week, and then consumed a placebo. A control group of six males and six females followed the same protocol except they always consumed a placebo. Both groups trained for 6 weeks.

In the creatine group, elbow flexor muscles increased in thickness more on the side trained immediately before creatine ingestion compared to the side trained before placebo ingestion. According to the researchers the findings "have practical

implications for individuals who may want to preferentially increase the size of muscle groups that may have been atrophied due to previous injury or disease i.e. stroke". Another finding of this study was that lean muscle mass increased to a greater extent following creatine supplementation in males compared to females.

Effect of creatine ingestion after exercise on muscle thickness in males and females. Med Sci Sports Exerc. 2004 Oct;36(10):1781-8

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3. The Human Muscular System - A Quick Reference Diagram

I've had a fair few e-mails over the years asking about human anatomy and physiology. The most common questions usually relate to the musculoskeletal system - where is this bone? - what does that muscle do? Over the next 4 weeks, a series of articles (and diagrams) will be added to the site that covers the major muscle groups and bones in the human body. These first diagrams covers the location of all the major muscle groups.

Front View of the body...

http://www.sport-fitness-advisor.com/muscular-system-picture.html

Back view of the body...

http://www.sport-fitness-advisor.com/muscular-system-picture.html

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4. Plyometrics Exercises For Martial Arts

Plyometrics for martial arts will help to increase your explosive power, your speed and your ability to change direction quickly. Use these plyometric drills ideal for the martial arts in conjunction with your stength training program...

http://www.sport-fitness-advisor.com/plyometrics-for-martial-arts.html

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5. Volleyball Players Increase Their Vertical Jump Height After Plyometric Training... Under Water!

Land-based plyometrics has been shown to increase vertical jump performance in athletes. However, due to the intense nature of plyometric training, the potential for acute muscle soreness or even musculoskeletal injury is increased. A recent 2005 study aimed to determine whether aquatic plyometric training could lead to similar benefits, but with reduced risks due to the buoyancy of water.

Nineteen female volleyball players were randomly assigned to perform 6 weeks of aquatic plyometric training or flexibility exercises twice weekly, both in addition to traditional preseason volleyball training. Similar increases in vertical jump height were observed in both groups after 4 weeks. The plyometric group improved by an additional 8% from weeks 4 - 6 whereas the flexibility group showed no further improvement in this time. Further studies would be useful to compare aquatic plyometrics versus land-based plyometrics.

Med Sci Sports Exerc. 2005 Oct;37(10):1814-9. Related Articles, Links Aquatic plyometric training increases vertical jump in female volleyball players.

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6. Quickly Determine Your Body Mass Index With This Simple BMI Calculator

Sure, body mass index has its shortcomings but most of us would still like to know what our own BMI is. This simple-to-use calculator lets you enter your height and weight in either imperial or metric measures - so it's simple to use whatever side of the Atlantic you live!

http://www.sport-fitness-advisor.com/free-bmi-calculator.html

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7. How To Make Your Own Sports Drinks

You may have heard of “isotonic” sports drinks that have been “scientifically developed in conjunction with top athletes”.

It’s easy to make your own, low cost and equally as effective carbohydrate drink.

"Isotonic" means a fluid containing electrolytes and 6-8% carbohydrate (such as the sports drinks in the table above). To make your own add 200 ml (7oz) of concentrated orange juice (orange squash) to 1 litre (34oz) of water and add a pinch (1/4 - 1/2 teaspoon) of table salt.

"Hypotonic" is a fluid that contains electrolytes and a very small amount of carbohydrate. This is used in very hot conditions where fluid replacement is the most important factor. To make your own add 100 ml (3.5oz) of concentrated orange juice to 1 litre (34oz) of water and add a pinch (1/4 - 1/2 teaspoon) of table salt.

"Hypertonic" refers to a fluid that contains a large amount of carbohydrate and is ideal for refuelling after a game. To make your own add 400 ml (13.5oz) of concentrated orange juice to 1 litre (34oz) of water and add a pinch (1/4 - 1/2 teaspoon) of table salt.

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8. Golfers - Improve Your Flexibility and Improve Your Game

By following a golf stretching program you will not only increase your power and reduce the risk of injury, it will also help you to maintain a more consistent swing pattern. And ultimately that means a lower handicap! Here are two routines you can follow - one to increase your range of motion and the other to warm up effectively prior to a round.

Here's the golf stretching program...

http://www.sport-fitness-advisor.com/golf-stretching.html

And here's the golf warm up routine...

http://www.sport-fitness-advisor.com/golf-stretching-exercises.html

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As ever, I hope you enjoyed this issue of Sporting Excellence. If you DID...

I always appreciate feedback -- good and bad!

And if you have any questions regarding this issue's content (or sports training in general) I can be contacted at:

http://www.sport-fitness-advisor.com/contactus.html

All the best and a very merry Christmas,

Phil Davies.

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