How to Do the Perfect Push-Up

How to FitnessHow to Do the Perfect Push-UpBy DailyBurnThe basic push-up isn’t quite as easy as dropping down and giving us 20. The complex bodyweight exercise takes proper form, concentration and a base level of strength. But not to worry—practice can make perfect. Follow along with DailyBurn trainer Anja Garcia for this quick and easy-to-follow tutorial. #arms #strength

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Through four years’ training, college football players gain strength and size

Aug. 26, 2013 — From freshman through senior year, college football players achieve significant increases in strength and size, reports a study in the September issue of The Journal of Strength and Conditioning Research, official research journal of the National Strength and Conditioning Association (NSCA). The journal is published by Lippincott Williams & Wilkins, a part of Wolters Kluwer Health.But even with modern training regimens, these athletes show limited changes in speed and power, according to the study by Bert H. Jacobson, EdD, FACSM, and colleagues of Oklahoma State University, Stillwater. They believe their results have implications for tracking the progress and development of football players by position, as well as for evaluating potential recruits.How Much Do College Football Players Improve Over Time?The researchers analyzed the findings of preseason evaluations of players from Oklahoma State’s NCAA Division I football program over a seven-year period. Measures of size, strength, speed, and power were tracked across all four years of eligibility.Evaluations were performed before the start of each football season, after summer training camp. The study included data on a total of 92 offensive and defensive linemen and 64 players in skill positions — wide receivers and defensive backs.”All strength measures improved significantly over the years of training,” Dr Jacobson and coauthors write. For example, among linemen, maximum bench press strength increased by 18 percent from freshman to senior year: from approximately 350 to 410 lb. For skill players, bench press strength increased by 34 percent: from about 230 to 310 lb, with most of the increase in the first two years.For linemen, body mass increased each year, while body fat progressively decreased. Skill players had a significant increase in body mass through the first two years; body fat remained low through all four years.Strength Increases, but Little Change in Power and Speed In contrast, there were no significant changes in measures of speed, such as 40-yard sprint time; or power, such as vertical jump height. …

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Flex plan for physically demanding jobs: Flexibility tests are often as good as strength tests, and not as discriminatory

July 22, 2013 — Physical fitness tests that focus on sheer strength and endurance may not be the most accurate ways to determine qualified applicants for physically demanding jobs and may also increase the likelihood of a gender discrimination lawsuit from female applicants, according to new research from the University of Iowa.The study, from the Tippie College of Business, suggests instead that in addition to strength and endurance tests, employers should give tests that measure flexibility, balance, coordination, and other forms of movement quality. The study suggests those tests are strong predictors of performance in physically demanding jobs with results that show little difference between genders.More than 28 percent of Americans today work in physically taxing jobs such as law enforcement, firefighting, construction, maintenance, or the military, so fitness screening is an increasingly important part of the hiring process.However, physical ability tests are also highly litigious because most male applicants are physically stronger than women when it comes to muscular strength and endurance and thus score higher on those tests. This adverse impact against women leads to physical ability tests being the third highest cause of workplace discrimination suits in Federal courts.In the study, the research team reviewed 140 past studies of differences in various physical abilities between men and women. Their review showed that men were, indeed, physically stronger than women, but found distinct nuances in other differences.For instance, while it found tests that measured brute muscle strength or cardiovascular endurance favored men, the gender gap was significantly less in tests that measured quality of body movement. In fact, for tests measuring flexibility and balance, the difference was essentially zero.The analysis also found that increased training improved scores for women, but scores for men also increased at a rate that maintained the gender gap; in cardiovascular endurance, the gap actually increased.The study suggests employers that want to reduce the gender gap in physically demanding jobs — and the chance of a discrimination lawsuit — use fitness tests that emphasize movement quality, especially flexibility. The researchers say many jobs could be filled using flexibility tests in addition to strength or endurance tests, giving more women an equal chance at the job and reducing the odds of a lawsuit.Furthermore, the researchers say employers could establish minimum cut-off scores on physical ability tests to establish a pool of candidates and then provide additional training to applicants to help more women get above that cut-off.Beyond the implications of physical ability in the traditional workplace, the researchers say the study of sex differences is especially relevant at present, with combat roles having recently been opened to military women, who comprise more than 10 percent of active-duty personnel in the U.S. military.

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