Exercise of the Month:
Alternating medicine ball push-ups

Push-ups have been a staple of exercise programs for years. They are effective at improving upper body strength and can be performed almost anywhere. Hershel Walker was quoted as saying he performed 1,000 push-ups and sit-ups a day and that was his only form of strength training. While it may not be in your best interest to stick with only two exercises, it goes to show that sometimes simple is better.

Alternating medicine ball push-ups allow an individual to get the strengthening benefits of a standard push-up, but also allow for improvements in shoulder stability and upper extremity coordination.

Starting Position:

Using a small to medium sized medicine ball place one hand on the ball, and the other on the ground. Next, place your body into a push-up position.

Movement Pattern:

Keeping the back in a straight line, bend the elbows in a controlled manner until your chest reaches the hand on the medicine ball. Once the chest is inline with the medicine ball, extend the elbows back to the original push-up position, switch hands while maintaining a good position and go right into the next push-up. Start by performing 5 to each side for 3 sets. As you increase your strength and stability, try performing this exercise faster for more of an explosive workout.

Muscles Worked:

• Triceps
• Pec Major/Minor
• Anterior Deltoid
• Rotator Cuff
• Core Musculature

Additional Benefits:

• mproved shoulder stability
• Improved upper extremity coordination
• Improved explosive strength
• Injury prevention

Carbo-loading for your sports competitions

Everyone wants to gain the advantage in their sports competition, but with all the advice out there about what to put into your body, it may be confusing. Carbo-loading is a natural way that is easy to understand.

The role of carbohydrates
Carbohydrates are found in grains, dairy products, fruits, vegetables, beans and peas. They're also found in sugar and sweets.
Carbohydrates are your body's primary source of energy. A carbohydrate-loading diet (or carbo-loading diet) involves increasing the amount of carbohydrates you eat and decreasing your activity several days before a high-intensity-endurance athletic event. Carbohydrate loading helps maximize energy (glycogen) storage and boost your athletic performance.

Carbohydrate loading is primarily beneficial if you're an endurance athlete — such as marathon runner, swimmer or cyclist — preparing for a high-intensity competition that will last 90 minutes or more. Carbohydrate loading may help you maximize energy storage for better endurance and delayed fatigue.

Increase your energy storage
Your muscles normally store only small amounts of glycogen — enough to support you during recreational exercise activities. But depending on your level of fitness, your muscles may run out of glycogen if you exercise intensely for more than 90 minutes. In turn, your stamina and performance may suffer. This can be an issue during activities such as long-distance running, swimming and cycling, soccer, and triathlons.

Traditionally, carbohydrate loading is done in two steps the week before a high-endurance activity: 

Step 1:  About a week before the event, reduce or maintain your carbohydrate intake at about 50 to 55 percent of your total calories. Increase protein and fat intake to compensate for any decrease in carbohydrates. Continue training at your normal level. This helps deplete your carbohydrate stores and make room for the loading that comes next.

Step 2:  Three to four days before the event, increase your carbohydrate intake to 70 percent of your daily calories — or about 4.5 grams of carbohydrates per pound of body weight. Cut back on foods higher in fat to compensate for the extra carbohydrate-rich foods. Also scale back your training to avoid depleting your glycogen stores. Rest completely for a day before the event if possible.

Risks
Carbohydrate loading isn't right for every endurance athlete. Side effects may include:

• Weight gain.. Much of this weight is extra water — but if it hampers your performance, you're probably better off skipping the extra carbs.
• Digestive discomfort. You may need to avoid or limit some high-fiber foods one or two days before your event. Beans, bran and broccoli can cause gassy cramps, bloating and loose stools when you're loading up on carbohydrates.
• Blood sugar changes. Carbohydrate loading can affect your blood sugar levels. It's a good idea to consult your doctor or a registered dietitian before you start carbohydrate loading, especially if you have diabetes. 

Sterling Physical Therapy:
Giving back to the community

Sterling Physical Therapy is partnering with Pella, Knoxville, Pleasantville, and Prairie City-Monroe high schools to offer a Strength and Conditioning Athlete of the Year Award. Sterling is also working with a few other schools on the possibility of initiating this program for their students.

"This is a way we can give back to those communities who have been supporting us," said Travis Sterling, physical therapist, orthopaedic clinical specialist, and strength and conditioning specialist. "It also helps promotes physical fitness, healthy living, and injury prevention." Learning to set, persevere, and reach goals are among the objectives to be accomplished through strength and conditioning. There is no cost to the schools.

One male and one female at each school will be named winners by the schools themselves. The award is open to any high school student; participants in the program and award winners need not be athletes.

Sterling has visited each school to explain the criteria, give plaques to the schools to be engraved with the names of future winners (Left, Bill Van Horn, athletic director at Pella High School, and Travis Sterling), and provide banners for publicity purposes.

Plaques stay with the schools. Sterling will return for the spring athletic banquets to recognize winners and present their certificates.
"It doesn't matter what strength and conditioning program the school is already using," explained Sterling. "This is user-friendly, any school can do it, and it works in conjunction with whatever program is in place."

Sterling has visited with the health and physical education teachers at each school to explain the program and reports that the athletic directors are excited about it as a great way to help all students.

Winning students will:

1. Demonstrate leadership in strength and conditioning program.
2. Display consistent passion while participating in the strength and conditioning program.
3. Transfer improvements made in the strength and conditioning program to athletics or to achieve personal health and fitness goals.

"The award is about serving the youth, teachers, and coaches," said Sterling. He will also provide newsletters, and speak on such topics as injury prevention, injury care, use of supplements, and hydration, if desired.

Van Horn says "It's a great incentive for our kids to engage in physical activity. The concept is good because it's inclusive - it's for boys and girls, athletes and non-athletes. We're incorporating it into our personal fitness classes in the physical education program as a motivational tool."

Sterling, a 1993 graduate of Central College, remains dedicated to their strength and conditioning program, and has endowed this award program in the athletic department for seven years. "At the college level, it has been for athletes only," said Sterling.

Criteria for winning the award are not that different than at the high school level, just more intense. Winning athletes will:

1. Demonstrates a burning passion to become the best athlete he/she can be through the use of strength and conditioning.
2. Demonstrates leadership in Central’s strength and conditioning program.
3. Demonstrates improvement in performance in his/her sport due to gains made during strength and conditioning training.

Jake Anderson, strength and conditioning coach at Central, says "This has become a real motivational tool, something for our athletes to strive for, and is a way to recognize those athletes in strength and conditioning who have really achieved, who have really invested in their off-season and pre-season training, as well as their season training."

Anderson said of Sterling, "Travis has a true passion for helping people. He was a heck of an athlete himself in high school and college, and recognized the importance of strength and conditioning. He's given us a very powerful tool."

Marty Racheter 93009
www.towncriernews.com

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