Take Control Performance | Sport & fitness instruction

Take Control Performance

Address: 2 avoca street 3056 Melbourne, VIC, Australia

Website: https://www.takecontrolperformance.com

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24.01.2022 EXERCISE AND THE IMMUNE SYSTEM. Exercise is believed to have both positive and negative effects on the immune system, with high intensity long duration increasing your risk of getting colds/infections. Low-moderate intensity exercise has been suggested to increase immune system activity, showing a 18-67% decrease in colds and infections. This is due to the increased levels of natural killer cells (NKC), neutrophils and antibodies, therefore enhancing the ability to fight off ...infections. However, immune system activity returns to normal 3 hours after exercise. A similar affect may also occur with strength training. High intensity long duration (>90mins) training has been shown to depress the immune system, reducing NKC, B & T cells activity as well as mucous. This has since been termed the "open window" theory, where for the first 2 hours from when you start training your immune system is high, then is suppresses for 8 hours after that. This has been suggested to increase the risk of colds and infections. My professional opinion: Based on the above information: -Do your light jogs/walks/cycles in the morning. -High intensity boxing, sprints, HIIT later in the day closer to your relaxing/bed time. This will allow you to be in a safe environment during the immune suppression period, not exposed to external pathogens. Its also important to mention that sleep and nutrition play a big role in immune system function. Powers SK, Howler ED. 2012. Exercise physiology. Pg. 133-134

22.01.2022 SQUATTING AND KNEE HEALTH Over the years, squats have developed a stigma that they are "bad for your knees." However with heaps of science over many years we now know that is not the case! This theory developed in the early 1960s by Dr. Karl Klein due to a large number of NFL players developing knee injuries. This was thought to be due to implementing deep squats in their training program. It was then theorised that deep squats may put excessive stress on the ACL and PCL lig...aments, particularly with deep squats. However, current evidence suggests that deep squats actually reduce tension of both these ligaments. It was also thought that deep squatting with excessive weight can cause degenerative conditions in the knee. This could potentially be the case in people without proper guidance, however there is no evidence linking deep squats to degeneration. If this were the case, elite lifters and powerlifters joints would be severly damaged, in which they have shown to have the strongest and most stable joints compared to inactive individual. Horschig, Sonthana & Neff (2017). The squat bible. Pg. 98-101.

22.01.2022 PROGRESSIVE OVERLOAD The principle of progressive overload is to progressively place greater than normal demands on the muscles, with the goal to increase the rate of tissue adaptation. During this process, neuromuscular adaptations normally occur first followed by an increase in bone mass and muscle strength. Progressive overload can be seen as; -Increasing volume (more reps)... -Increasing frequency (more sessions) -Increasing intensity (heavier weight) -Increasing duration (longer sessions) -Incorporating variety (different exercises) The concept of progressive overload has also been suggested to be sports/exercise specific, in which case the strategy of overload that is implemented should be specifically tailored to the person you are training and their goals. Everybody will have a different method and rate of progressive overload, however this method must be implemented in order to progress within training and avoid plateauing during a program Kavanaigh A. The role of progressive overload in sports conditioning. NSCA perf training journal.

21.01.2022 OPTIMAL REP RANGE TO INCREASE MUSCLE STRENGTH AND SIZE Let me start off by saying, any form of resistance training will assist in increasing muscle strength and size. However, manipulating certain variables may need to be implemented depending on the type of training the you are doing and your goal. In order for a muscle to adapt to load efficiently (strength and growth) it needs to cover the 3 categories which are inducing mechanical tension, metabolic stress and muscle dama...ge. Generally when it comes to increasing strength, it normally involves the increase in motor unit output from the nervous system, which is based on stimulus. The current literature suggests that rep ranges between 8-12 at 70-85% (higher volume and lower intensity) over time, will allow for muscle adaptation and growth. Rep ranges for strength have been considered to be between 1-3, focusing on a much larger intensity (>85%) with longer rest periods. THE IMPORTANT PART Current research suggests that individuals who participate in higher intensities and lower volume (heavier weight - less reps) (3-5 reps) can have the same muscle growth and be even stronger than individuals performing high volume and lower intensities (more reps - lighter weight) (8-12 reps). This has been thought to be due to recruiting more type 2 muscle fibres due to having a higher stimulus as well as having greater morphological changes in the muscle, causing more muscle adaptation to occur. WHAT DOES THIS ALL MEAN!? If you want to make your muscles grow (or "tone") and be stronger, lifting heavier and doing less reps will most likely have a better result than you doing less weight and more reps. I personally stick around the 4-6 mark (sometimes 7), many other experts preach 5 reps for muscle strength and size. Mangine GT. et al. 2015. effect of training and intensity on improvements in muscle strength and size. Del Vecchio A. et al. 2019. Increase in muscle force and motor unit recruitment

20.01.2022 CAREER MILESTONE! The past 6 months I have been working on my own research study looking at the effects of creatine HCL on muscle strength and hypertrophy! The results were amazing! You can read all about it on my website! https://www.takecontrolperformance.com//the-effects-of-cre

09.01.2022 MY REVIEW ON THE GAME CHANGERS Even though they made some valid points in many areas, a lot of their statements were very biased. This is just MY OPINION on this film based on my knowledge of the current literature. Red Meat:... There is quite a bit of evidence suggesting that high consumption of red meat does increase the risk of heart disease and type 2 diabetes (1). However, there is also growing evidence to suggest the link between heart disease and type 2 diabetes with excessive carbohydrate consumption (2,3). So substituting one for the other is not the answer, we need to eat both as they both serve a purpose. Further evidence suggests reducing carbohydrate can favour total blood lipid markers, thus assisting in cholesterol levels (4). This film mentioned that plant protein has the same quality as animal protein. This is not entirely true, with plant and animal proteins having different amino acid profiles (5). Protein intake recommendations should be advised based on the presenting case. Antioxidants: This film also made some false statements about antioxidants and its ability to enhance muscle recovery, reduce inflammation and improve performance. There is no evidence suggesting antioxidants can assist in both these aspects (6). Recent studies have shown high amounts to reduce efficient muscle recovery due to inhibiting important hypertrophy signalling markers that enable muscle adaptation and growth, as well as potentially reducing performance (7,8). However, antioxidants do have an important role in removing oxidative free radicals and fighting off cancerous cells. Take home message: EAT EVERYTHING IN MODERATION! 1. Anand SS et al. (2016). Food and CVD 2. AleEssa HB et al. (2018). CHO and CHD in US women and Men. 3. Temple NJ. (2018) Fat, sugar, whole grains and heart disease 4. Hellon TG et al. (2019). CHO restricted diets. 5. Richter CK et al. (2015). Plant and animal protien on CVD. 6. Ranchords MK (2016). antioxidants and muscle sorness 7.Bentley DJ. et al. (2015). acute and chronic effects of antioxidant supps 8. Merry TL. (2016) Antioxidants and skeletal muscle adaptation

07.01.2022 OVERTRAINING Overtraining can be considered both a function (physcial) and non-functional (mental) state, which may reduce the ability to perform a task efficiently. Effective programming requires balance between exercise and overload, as well as rest and recovery. Overtraining normally occurs when the participant does not allow adequate rest and recovery time, whilst consistently performing intense training sessions that may include heavy weight training or high intensity a...naerobic activity. Some signs and symptoms of overtraining include; -Persistently sore, fatigued and un-motivated. -Decreased ability to maintain regular exercise. -Increase susceptibility to injury, colds and infections. -Sleep disturbances and reduced mental capacity. -Loss of appetite and bowel movement changes. Some ways to help avoid overtraining include; -Listening to your body, if it needs rest, take an extra day or two. -Don't increase training intensity more than 10% at a time. -Improve nutritional intake to assist in recovery. -Ensure you have the recommended hours of sleep. Roy B.A. (2015). Overreaching/overtraining: More is not better. Journal of sports medicine

05.01.2022 ANKLE MOBILITY WHEN SQUATTING Ankle mobility plays an important role during any movement that involves a deep squat. Restricted ankles can be caused by a pure joint restriction (bone spurs, degeneration etc), and soft tissue hypertonicity (tight muscles), which can limit the amount of dorsi flexion (shin toward the toes) during the movement.... Having adequate dorsi flexion is important as it allows us to increase our range of motion, without affecting the position of the torso. This will make the squat more efficient, getting deeper and increasing muscle activation. It has also been suggested that restricted ankles may be related to knee instabiliy issues during the movement. Take home message - If you want to improve your squat, work on your ankle dorsi flexion. Horschig A. 2017. The squat bible. pg. 50-55

02.01.2022 HEAT VS. COLD Both these of methods can be very theraputic for the body, not to mention assit in relieving some pain as well as help with muscle recovery. However, in order to recieve the best possible outcome from these therapies, it must be used at the correct time. Cold therapy:... -Used directly after an injury to reduce excess inflammation to the tissues that may cause more damage -Constricts blood vessels which means less blood flow, prolonging muscle recovery. -Can decrease muscle and/or joint pain -Recommended to be used for the first 48 hours of an injury. Heat therapy: -Increases blood flow to the area, bringing in more oxygen and nutrients to aid in muscle recovery. -Can be an excellent tool for loosening up the muscles before exercising -Can assist in relieving any muscle pain/tension as well as joint stiffness. A study was done where they looked at the effects of heat and cold therapy post exercise to see which was would be better to assist in muscle recovery. The study concluded that immediately post exercise, cold therapy proved more superior than heat to reduce pain, but both forms seem to be efficient ways to reduce damage after exercise. Jerrold SP. et al. 2015. Cold. Vs. Heat after exercise - Is there a clear winner.