Hamstrings involved in Squats? NO – read this research article!

For years I have been instructing how difficult/impossible it is for hamstrings to be involved during the back squat movement bio-mechanically and supporting with research. 

Well, add this to the collection of excellent coverage:  LINK

Literature does not support the view of hamstrings involvement during the back squat and here are a few other great articles:

  • Isear Jr, J. A., Erickson, J. C., & Worrell, T. W. (1997). EMG analysis of lower extremity muscle recruitment patterns during an unloaded squat. Medicine & Science in Sports & Exercise, 29(4), 532.
  • McCaw, S. T., & Melrose, D. R. (1999). Stance width and bar load effects on leg muscle activity during the parallel squat. Medicine & Science in Sports & Exercise, 31(3), 428.
  • Escamilla, R. F., Fleisig, G. S., Zheng, N., Lander, J. E., Barrentine, S. W., Andrews, J. R., & Moorman, C. T. (2001). Effects of technique variations on knee biomechanics during the squat and leg press. Medicine & Science in Sports & Exercise, 33(9), 1552-1566.
  • Manabe, Y., Shimada, K., & Ogata, M. (2007). Effect of slow movement and stretch-shortening cycle on lower extremity muscle activity and joint moments during squat. Journal of Sports Medicine and Physical Fitness, 47(1), 1-12.
  • Paoli, A., Marcolin, G., & Petrone, N. (2009). The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. The Journal of Strength & Conditioning Research, 23(1), 246-250.
  • Li, Y., Cao, C., & Chen, X. (2013). Similar Electromyographic Activities of Lower Limbs Between Squatting on a Reebok Core Board and Ground. The Journal of Strength & Conditioning Research, 27(5), 1349-1353.
  • Aspe, R. R., & Swinton, P. A. (2014). Electromyographic and kinetic comparison of the back squat and overhead squat. The Journal of Strength & Conditioning Research, 28(10), 2827-2836.
  • Yavuz, H. U., Erdağ, D., Amca, A. M., & Aritan, S. (2015). Kinematic and EMG activities during front and back squat variations in maximum loads. Journal of sports sciences, (ahead-of-print), 1-9.
  • Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015). A Comparison of Gluteus Maximus, Biceps Femoris, and Vastus Lateralis EMG Amplitude in the Parallel, Full, and Front Squat Variations in Resistance Trained Females. Journal of applied biomechanics.

One of the best was the MRI research on German bodybuilders and muscle recruitment in a book called “Muscle Meets Magnet – a revolutionary MRI analysis of muscle use during lifting” by Per A Tesch, PhD (1993). 

 

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Q & A – BCRPA Group Fitness ICE

BCRPA Group FitnessQ & A – BCRPA Group Fitness ICE

QUESTION:  A new BCRPA group fitness instructor, working at a local Rec Centre, was told the only person who could sign off on their 8 hour resume for group fitness was a BCRPA TFL.  The TFL would also need to be taking the class to provide full feedback.  Is this true? Any clarification would be greatly appreciated.

ANSWER (from BCRPA directly):  That’s a big nope – any instructor can sign off on the 8 hours. We recommend it be an instructor with enough experience that they can provide relevant and insightful feedback to their mentee – but that’s the only “requirement”.

Send your questions to: info@kinesiologists.ca

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Walking Speed Predicts Life Expectancy of Older Adults

Walking Speed Predicts Life Expectancy of Older Adults

Baby boomers who keep up the pace as they age are likely to outlive those who slow down.

This is a good read:  https://www.scientificamerican.com/article/walking-speed-survival/

And here are a few examples:

  • Grandma Hazel and I had a blast with the Senior Fitness Test yesterday, with the 8 foot up and go. The whole time I’m saying, “slow down, slow down” and she’s saying, “I thought this was a speed test.” “It is, but I don’t want you to fall.” She was all bummed because she did not make less than 60-year-old on 8 foot up and go, 2 minute step, and back scratch. I wanted her to quit the 2 minute step at 60 seconds. She went to 1:30 the first time, and insisted to repeat, and went to 2 minutes the 2nd time. She is hilarious. High stress for me.  “Is your boss going to be proud?”
  • For all the years that I worked at the hospital I ran – full out – from the parking lot to the hospital door. Many of the nurses laughed at me, and others asked why .”Because I can.”  Sprinting just seemed like something that people quit when they age. You probably have notice, I am not much for the weight lifting (only light weights) but I like to add a lot of balance and dynamics to my routines.
  • My 95-year-old Aunt Buddy use to move like the wind. I had to run to keep up with her. My sister use to say, “She beetles like a Farrier with that walker.” Grandma Hazel still uses Auntie Buddy’s walker today.”
  • My Aunt Emma was the oldest member in Western Canada at Curves at 97!  She walked both ways to the gym and participated 3 times per week.  During her 40 years in India teaching school, she never owned a car and walked everywhere!

 

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BCRPA Fitness Theory Course starts next weekend (Jan 26, 27 & 28 – 2018)

Join KINESIOLOGISTS.CA for our first BCRPA Fitness Theory Course of 2018!

BCRPA Fitness Theory Course
January 26, 27 & 28 – 2018 (at the KINESIOLOGISTS.CA Studio – Cloverdale)

We only have only 1-2 spots remaining (price $429+GST).

For more info and to register, click here: http://kinesiologists.ca/wp/bcrpa-certification/2018-bcrpa-classroom-course-schedule/

Or call us at (six-zero-four) 372-3233

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Yoga with Karen @ KINESIOLOGISTS.CA Studio – Cloverdale

Yoga with Karen @ KINESIOLOGISTS.CA Studio – Cloverdale

Class Schedule:

  • Monday – 9am – 10am – Gentle Hatha Stretch & Strength*
  • Tuesday – 6:30pm-7:30pm – Gentle Hatha/Restorative*
  • Thursday – 6:30pm-7:30pm – Gentle Hatha/Restorative*
  • Thursday – 7:40pm-8:40pm – Restorative*
  • Friday – 9am-10am – Dynamic*
  • To book any class, use this link: https://www.schedulicity.com/scheduling/YWKQQR or call (604) 313-0346.

About

As a yoga student since 1998, I have experienced the physical and mental benefits of my hatha yoga practice. I’m thrilled to be able to share my passion for yoga with my students (website: yogawithkaren.ca)

I offer group classes at KINESIOLOGISTS.CA Studio – Cloverdale. Specialized classes and private sessions can also be booked.

Yoga is about the journey. Through our yoga practice we can harmonize the body with the mind through our pranayama (breath), asana (poses), and stillness practice.
My training was completed with Grove Yoga School under the guidance of Lead Trainer, Gaylene Thoeny.

*Class Formats:

  • Gentle Hatha Stretch and Strength – Suitable for students both new to yoga and with an established practice

Gentle Hatha classes begin with a centring practice to calm the mind and a gentle warm up followed by strengthening poses designed to open, lengthen and stretch the body. We finish our practice with savansana or stillness  to integrate the practice.

  • Restorative – Suitable for all abilities 

Restorative classes use bolsters and blocks to allow for the ultimate in relaxation and opening. Poses are held for a longer period of time to allow for a deeper practice.

  • Dynamic – Suitable for students both new to yoga and with an established practice

Dynamic classes are designed with longer holds in our strength poses and flow based asanas/poses to bring heat and some cardio work to the practice.

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BCRPA registration – recognized and/or transferable internationally?

Would you like to teach abroad or in another province?

BCRPA registration – recognized and/or transferable internationally?

Did you know that your BCRPA registration is recognized and transferable internationally through their affiliation with the National Fitness Leadership Alliance (NFLA) of Canada and the International Confederation of Registers for Exercise Professionals (ICREPs)?

No other provincial fitness body offers this unique benefit. The NFLA develops and implements national standards for fitness professionals across Canada which BCRPA fitness leaders abide by. These standards are recognized internationally through ICREPS’s global partnership of 10 Confederation Member countries around the world.

BCRPA, its national NFLA affiliates and affiliated ICREPs members are all governed under the same standards for fitness registration and practice. This means that your BCRPA registration is not only recognized in BC, but is transferable across Canada and internationally.

For further information, have a look at the NFLA and ICREPs websites.

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