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Question:
A therapist suggested that I do core training to improve my golf game and reduce my lower back pain. Is it really necessary to exercise to improve golf fitness?
by Neville From Oldsmar/Palm Harbor, USA
Answer:
Hi Neville, thanks for your question.
Without being too sarcastic my question would be "why wouldn't you exercise specifically for golf?" Let me explain. Any competitive athlete will agree that to excel in sport you have to condition your body diligently for that specific event. It is doubtful that most people consider golf a high intensity sport, but when one considers that amateur players may achieve up to 90 percent of the their peak muscle activity when driving the ball and that they may drive up to 40 times in a session – one can see that golf can parallel the intensity of sports such as baseball and martial arts. Many golfers however do not exercise at all, or train using exercise machines, which typically strengthen muscles in non-functional movement patterns (see our article on Functional Training). When one considers that current PGA players are winning tournaments with almost the same scores as winners of the same tournament some fifty years ago while being armed with what are now considered “crude” clubs, an argument can be made that it’s not the clubs that make the golfer, it’s the golfer that makes the golfer. As Lee Trevino once said "its not the arrow, it`s the indian".
Modern technological advances in golf club design (Big Bertha ect.) have failed to make notable improvements in winning scores, therefore it may be that the more active and less convenient lifestyles enjoyed by these earlier players allowed them to play (in a better physical condition) with hickory-shafted cast-iron clubs. Our modern lifestyles accentuate convenience and reduced activity, which in turn leads to muscle imbalances, predictable postural problems and painful conditions such as lower back pain. For example, a person who sits for long periods of the day in inappropriate positions with poor/slouched posture will predictably develop tightness in the flexors of the hip and possibly the upper abdominals and the pectoral (chest) muscles
Neville, another way to visualize the importance for golf specific exercise and conditioning is to consider the flagpole analogy from our article on lower back pain. The core can be pictured as the anchor of the entire body since all the muscles of the body are attached to it either directly (legs) or indirectly (shoulders and arms via the spine). The core muscles therefore not only control the body's center of gravity and power source but also if conditioned, facilitate the balancing of all the other muscles in the body. Conversely, if you have muscle imbalances and weak core stabilizing muscles allowing for shifts in center of gravity and postural sway, the brain (which controls muscles and movement though the motor cortex) might be able to learn to compensate to a degree and allow for the occasional perfect swing, but it will be extremely hard for it to do so on a consistent basis. To truly condition for sport or any functional activity, one must start from the core and work outwards from there. Trainers and golfers that fail to incorporate functional progressions starting with flexibilty and (core) stability and then and only then move toward strength and power development, will continue to experience frustration on the course. Remember this piece of advice I learned from Gray Cook: "The arms and legs can never be stronger than the core." In other words you can look like Arnie Swartzenegger on the course, but if you have poor core strength and balance it will be extremely difficult to transfer the strength of the large leg and hip muscles to the arms and then to the ball.
When one considers that in reality it is the golfer that plays the game and not the clubs, why wouldn't he or she want to provide the brain with the optimal environment and body condition to help produce beautiful, consistent and powerful drives and dead accurate putts? A serious golfer should question the true value of a $1700.00 pair of clubs or an $80 per hour golf lesson when the root source of their shank or slice is their poor posture, decreased muscle flexibility and impaired muscle stabilization. Our Golf Specific Functional Exercise sessions can remedy all of these conditions plus help make any low back pain dissapear for good and allow you to feel and look better as well!
Find out about our online personal training and conditioning sessions
Copyright 2005 David Petersen and B.O.S.S. Fitness Inc.
For those whose jobs require a geat deal of sitting, check out our Swopper chairs availible in our online store which help promote optimal posture in sitting, core strength development and allow for a multitude of movements.
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Question:
I`ve been personal training for a few years, but what exactly is the difference between strength and power?
by Cindy From Safety Harbor, USA
Answer:
Thanks for the question Cindy.
This is a good question that I actually I get asked frequently and it is sometimes a difficult concept to explain, but here goes.
Generally speaking, power is a measure of the ability to perform work (force required to move an object a certain distance) per unit time. Technically speaking, power is the mathematical product of force and velocity (distance /time). Therefore, to generate high power the lifter must either move a heavy weight relatively fast or move a relatively heavy weight very fast. Strength is a measure of the amount of muscular force an individual or an object is able to generate against resistance. In the case of the lifter, it is the measure of the capacity to generate force at any velocity, even at zero velocity (an isometric contraction) during an active muscle contraction. Due to a range of complex factors unable to be covered in detail here, muscle force generation (strength) is inversely related to contraction speed; in other words, the higher the contraction velocity, the less the force that can be applied. Conversely, the slower the speed the higher the force, with the highest muscle strength being observed during isometric maximal voluntary contractions (MVCs). Therefore, exercises such as the squat, which is performed relatively slowly and with heavy weight, allows for a demonstration of the relative strength of the legs, but is a poor indicator of leg power. The power clean on the other hand involves moving a moderately heavy weight about the same distance or more with a high velocity (~ 2 secs) and is a good assessor and developer of leg power. This is not to say that all strength exercises are those that are performed slowly and that all power exercises are performed fast - the difference lies in the rate of work production during the exercise. It is possible for an individual to be strong and not powerful, but the reverse is generally not true - strength must be converted to power. This is why an individual should carefully analyze the movement speeds involved for their particular sporting event and position and train accordingly. For example, a wrestler or football lineman who pushes and pulls heavy opponents will require high levels of strength whereas a football tailback would need increased leg power to explode through holes and tackles and a golfer may require increased power of the entire body.
Read our article on Plyometric Training
Find out more on our Power Training and Olympic Lifting Sessions.
Copyright 2005 David Petersen and B.O.S.S. Fitness Inc.
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Question:
I`ve heard that weightlifting and power training in children should be avoided and may stunt their growth. Is this true?
by Becky From Clearwater, USA
Answer:
Hi Becky.
Thank you for your question - one that I think many parents probably have.
Athletics and sport have become so competitive lately that the interest in strength and power training for children has become increasingly popular. The enduring concept that high intensity exercise such as weightlifting and resistance training are bad for children has been perpetuated for years. In the past it has been proposed that these types of exercise may injure or damage the bones and stunt the child’s growth. The primary concern is that resistance training in children may cause damage to the area of the bone called the epiphyseal or growth plate. This is an area composed of growth cartilage where ossification (bone forming) has not yet occurred and therefore is softer and supposedly more prone to injury. Recent studies however have failed to find a strong correlation between this type of exercise and injuries; in fact it is suspected that that forces experienced in the child’s sport may even exceed those in resistance training programs. Even power training exercises involving the classic Olympic lifts such as power cleans and snatches have been deemed safe for children to perform as long as precautions are taken, the program is sufficiently monitored by an experienced professional and sufficient warm-up and preconditioning is ensured. Performing exercises with poor technique may be potentially injurious, so of primary importance to the safe execution of any exercise regardless of age, is the ensuring of correct lifting technique. The instructor must be competent and be able to recognize lifting faults and give feedback in order to correct them. Unfortunately, not all children have access to qualified/certified instruction and as a result may be performing lifts with poor technique and not realize it.
As a CSCS (Certified Strength and Conditioning Specialist) David Petersen is well qualified to provide expert instruction in the performance strength exercise, Olympic Style lifts and other forms of power training to people of all ages.
Find out more information on our Power Training Sessions.
Check out B.O.S.S.'s line of exercise and strength training equipment in our online store
Copyright 2005 David Petersen and B.O.S.S. Fitness Inc.
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Question:
Is muscle soreness after exercise always an indicator of a good workout?
by Chuck From Farmer`s Branch, USA
Answer:
Thanks Chuck this is a good question.
Many individuals judge the quality of their exercise session from the amount of pain they experience afterwards. These individuals are convinced by the old adage “No Pain No Gain”. Research on Delayed Onset Muscle Soreness (DOMS) has demonstrated that here may in fact be some truth to this phrase.
Recall in a previous article presented on this website dealing with Delayed Onset Muscle Soreness (DOMS), we discussed the high probability that muscular pain after exercise results from actual muscle damage. This damage is viewed by the immune system as would any other injury and as a result, an inflammatory response is initiated to start the healing process. Several substances and chemicals are released during an inflammatory response and are thought to enhance the sensation of pain by excessively stimulating the nerve endings in the damaged tissue. So since pain is associated with muscle damage, in some cases it may be a fair indicator of a “good workout” or running session. The repair and healing of damaged muscle allows for hypertrophy or enlargement of the muscle fiber by the addition of myofibrils, thus increasing the cross sectional area. Excessive muscle pain that continues for more than several days or continuously however is not desirable, as this is often an indicator of athlete overtraining or over-reaching. It must be stressed that if pain is experienced, it should be a “good” pain that is, not originating in the joints and should resolve within a couple of days. As exercise becomes more regular and the exerciser more accustomed to it, it will be noticed however that it becomes increasingly harder to elicit the same painful muscle response. The reason for this is unclear at this time but it is suggested that an exercise session that causes DOMS has a protective effect on subsequent exercise - lasting several weeks. Again it is unclear the exact mechanisms behind this protective effect.
In conclusion then Chuck, a regular exerciser should not place a high value on the “No Pain No Gain” evaluation of their workout, as their muscles will be less susceptible to the effects of DOMS. Rather it is suggested to concentrate on other factors such as strict technique and exercise variety so as to avoid undue stress on the joints and overtraining of single muscle groups.
Find out about our telephone/online chat sessions
References and further reading: more information on DOMS and a detailed explanation can be found in Lore of Running – a classic book in its fourth edition dedicated not only to running performance, but to exercise physiology as well.
Find out how to purchase Lore of Running
Copyright 2005 David Petersen and B.O.S.S. Fitness Inc.
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Question:
I do powerlifting as a hobby and use a lifting belt during my workout sessions. Should I use one?
by Barry From Wolf Trap, USA
Answer:
Thanks Barry for asking such an important question.
The decision of whether to use a lifting belt during exercise should be guided by the following information:
As mentioned in our article on lower back pain, the deep stabilizing muscles of the lumbo-pelvic region (core) are suspected as having a “drum forming” effect – that is the muscles contract simultaneously in a reflex (no conscious thought required in people without back pain) action to help stabilize the low back and allow forces to be transferred from the lower body to the upper body and vice versa. This action also has the effect of compressing the abdominal contents - composed primarily of water and very little gas; thus the name of this phenomenon is the “fluid ball” effect. Water as a liquid is essentially incompressible, so you can see how the presence of an internal pressurized fluid “ball” will lend stability to the pelvis and spine and actually help generate torque in the lift. For example, as you descend into a heavy squat, the muscles of the core and diaphragm begin to contract and generate tension on the fluid ball. As you squat deeper and your knees and hips flex more and more, the pelvis starts to tip forward and the large erector spinea muscles begin to lose their strength advantage due to a decreased muscle length. It is logical then to assume that the fluid ball acts as a “block” to prevent excessive spinal flexion and possible compressive damage to the intervertebral ligaments and discs.
Lifting belts have been demonstrated to have a similar effect of passively increasing intra-abdominal pressure simply by the mechanics of their operation. However, when a lifting belt is used on a consistent basis, it is proposed that the inner stabilizing muscles and deep abdominals are relieved of much of their duty and fail to get stimulated sufficiently. Therefore, even though you may be performing a very functional movement like a squat, you are receiving a source of external stabilization likened to that provided by machine exercise. The risk of using a lifting belt for all lifts is that the core muscles are not trained sufficiently and in the correct motor sequence, so if you attempt a heavy lift without a lifting belt, there may be an increased chance of injuring your back. The best advice then is if you are going to use a lifting belt, use it only when you attempt maximal (1RM) lifts and only when the spine is directly targeted like in a squat. Perform submaximal lifts without a belt to ensure sufficient training of the deep stabilizers of the spine. (It should be kept in mind however that some world class Olympic-style weightlifters never use weightlifting belts).
So Barry if your goal is to wear a lifting belt on the field or track or even while performing regular everyday tasks, then use a belt for all your lifts. If however you want “true” functional strength and power, train your own “internal weight lifting belt” and discard the “fake” one. (Safety during strenuous lifting/squatting can be increased while performing inside a power cage.)
Find out about our telephone/online chat sessions
Copyright 2005 David Petersen and B.O.S.S. Fitness Inc.
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Question:
I`ve been told I have a leg length discrepancy. How do you correct structural (postural) discrepancies like this?
by Charlie From Issaquah, USA
Answer:
Good question Charlie. Thanks!
Structural imbalances I understand to be due to muscular imbalances. I am convinced that a whole host of injuries and degenerative conditions can be attributed in large part to structural deficiencies stemming from a deficient core. (I read a chapter in my assigned textbook "Techniques in Musculoskeletal Rehabilitation" by Mike Clark, which strongly influenced my opinion).
Recall that the "core" is a complex of some 29 muscles working synergistically to stabilize the lumbo-pelvic -hip complex (LPHC). Not only is the core composed of the true stabilizers such as the transversus and multifidii but also the muscles such as the glutes, quadratus lumborum and the mobilizing abdominal muscles. The role of the core muscles is to stabilize and maintain the pelvis (and spine) in a "neutral" position. If the pelvis is "mobilized" (i.e. not neutral) then this will affect the muscle length tension relationship (and structural relationships) throughout the whole kinetic chain.
The integrity of the core therefore has direct implications on the biomechanics of the entire kinetic chain since essentially it serves as the anchor for nearly all the muscles in the body. The lower extremity muscles attach directly to the LPHC and the upper extremity muscles attach either directly or indirectly to the spine, which in turn is stabilized by the core.
Earlier in my experience I struggled with the concept of corrective exercise, finding it way to complicated to view the individual postural and functional discrepancies. I found it much easier to view the core as the "steering wheel" of the body. If the alignment is improved, then the discrepancies in the periphery will tend to correct themselves. Gray Cook was of the same motivation when he designed his functional screen in his book "Athletic Body in Balance". He found that he was looking too much at correcting the individual discrepancy instead of restoring the thing that really mattered – function. Functional movement is about quality of movement and is built on a firm foundation of stability and flexibility (both factors controlled by the alignment of the LPHC). The quality of the movement will give a direct indication on the functional discrepancies (including leg length if it should factor in) in the kinetic chain.
(P.S. Charlie, if I've confused you with a lot of jargon, please read my articles on Core Training for more information.)
Find out more information on our Functional/Sports Specific Fitness Assessment
Copyright 2005 David Petersen and B.O.S.S. Fitness Inc.
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