All Very
&
Well
A Message
from the Directors
Hello and welcome to this issue of “All
Very Well and Good” newsletter.
Some exciting changes since we last
touched base:
•
•
•
•
Ryan O’Connor coming on board
as my new business partner and
developing our new arm in Injury
Prevention
Rebranding our new website that
offers blogs, newsletter articles
and a Wellness Hub for members
as well as the latest timetables for
each of our Corporate Facilities.
A new Statewide contract that
allows the flexibility to promote
our services with greater reach
across Western Australia.
Securing all of our current
contracts in our corporate health
facilities.
With that being said it doesn’t happen
without a great team and the support
of clients like you. Ryan, our team and
I, thank you for your patronage and
support within all our business units. We
are excited by the times ahead and want
to ensure we continue to deliver and
don’t loose focus on you, our clients.
At ground level Absolute Balance strives
to provide you with the best opportunity
to realise your health & fitness goals,
whether that be improve function at
work, reduce the niggles and aches,
increasing alertness at work through
more effective energy input/outputs
to simply increasing daily activity so
you can keep up with the children’s/
grandchildren’s activities.
As we say at Absolute Balance, “It’s your
life, so live it!” Commence your exercise
programme today!
Absolute Balance is very excited
about our future. We are more closely
defining our niche areas each year
further developing our business in
the following areas:
1.
Injury Rehabilitation
2.
Corporate Health Services
3.
Injury Prevention Training
Further information on these services
can be seen on our website: www.
absolutebalance.com.au
On behalf of Ryan, our team and I,
thank you for choosing Absolute
Balance. Together we are excited
about your health and fitness goals
and ambitions, so come and share
them with us. Our main aim is to help
you achieve your goals.
Kind regards,
Derek Knox (B.Sc. Sports, MBA)
Ryan O’Connor (B.Sc. Sports, Grad
Dip. OH&S)
Directors – Accredited Exercise
Physiologists
Contact Us
P: (08) 9244 5580
F: (08) 9244 5582
E: info@absolutebalance.com.au
Types of
Stretching
& the
Effects on
Performace
T
here are three main types of stretching that can be
effects on performance outcomes.
said to be utilised within the rehabilitation, health
and fitness industries. These include static stretching,
ALEX TOTH – Accredited Exercise Physiologist
dynamic
stretching and
REFERENCES
here are 3 main types of stretching:
Proprioceptive
Alpkaya UKD. The effects of accute
Neuromuscular
static stretching on reaction time
Facilitation (PNF)
and force. Journal of Sports
1) Static
stretching. Static
Medicine and Physical Fitness 47:
stretching involves 2) Dynamic
147-150, 2007.
taking a muscle to
3) Proprioceptive Neuromuscular Facilitation (PNF) Behm DG, Bambury A, Cahill F,
the point where
and Power K. Effect of Acute Static
tension is felt and
Stretching on Force, Balance,
holding it for a certain period of time. PNF stretching
Reaction Time, and Movement Time. Medicine & Science in Sports & Exercise 36: 1397-1402, 2004.
is similar to static stretching, with the exception of the
Behm DGB, Duane C.; Butt, Jeremy C. Factors affecting force loss with prolonged stretching.
addition of a muscular contraction incorporated into the Canadian Society for Exercise Physiology 26: 262-272, 2001.
stretch. Dynamic stretching involves continuously moving Bishop DM, Geoff. Effects of static stretching following a dynamic warm-up on speed, agility and
the joint from one end range to another, such as leg
power. Journal of Human Sport and Exercise 8: 391-400, 2013.
swings.
Ishi TYK. Effects of static stretching for 30 seconds and dynamic stretching on leg extension power.
T
All are able to produce an increase in joint range of
motion, either through an increase in tissue length, or
a decreased resistance to stretch. However, they also
have certain effects on performance. Both static and PNF
stretching have been shown to considerably decrease
performance in force output, power production, reaction
time, sprinting, jumping and agility, with PNF having a
greater deleterious effect than static.
Dynamic stretching however has been shown to
compliment a warm up, and helps to facilitate positive
Journal of Strength and Conditioning Research 19: 677, 2005.
Kim MCZJMWBASS-RLY-MPPCHLBPJ-S. Effects of dynamic stretching on energy cost and running
endurance performance in trained male runners. Journal of Strength and Conditioning Research 26:
335-341, 2012.
McMillian DJM, Josef H.; Hatler, Brian S.; Taylor, Dean C. Dynamic vs. Static-stretching warm up the
effect on power and agility performance. Journal of Strength and Conditioning Research 20: 492499, 2006.
Samson MB, Duane C.; Chaouachi, Anis; Behn, David G. Effects of dynamic and static stretching
within general and activity specific warm-up protocols. Journal of Sport Science and Medicine 11:
279-285, 2012.
N
utrition for Weight Loss
W
hen altering diet to aid in
weight loss, it is important
to consider all factors, which may
influence the process. It has been
proven many times over that
the best way to lose weight is to
follow a healthy eating plan and
to participate in regular physical
activity and make it a part of your
lifestyle.
The key components of all diets are
Macronutrients, Carbohydrates, Protein
and Fat. Fats are energy dense (37kJ/g)
compared to protein (17kJ/g) and
carbohydrate (16kJ/g) (Ausport.gov.au,
2014).
Reducing fat intake is an easy way to
reduce energy intake and promote
weight loss, however, low-fat eating
alone isn’t a guaranteed methods
to help you lose weight. Another
important factor is the total energy
density of the diet, it is recommended
to replace energy-dense foods with low
energy-density foods such as fruits and
vegetables. As a general consensus, an
energy-restricted, high-protein, lowfat diet is the best to follow when the
aim is to reduce body fat (Noakes, Keogh,
Foster & Clifton, 2005).
Many studies have also found that
a high protein diet results in a
significant reduction in the regaining
of body weight after weight loss
(Westerterp-Plantenga, Lejeune, Nijs, Van Ooijen & Kovacs,
. Adequate carbohydrate intake is
still an important principle of healthy
eating, but it is important to consider
the type of carbohydrates being
consumed, high-fibre and low-GI
sources of carbohydrates should be
included in meals and snacks.
25g of saturated fat (Nrv.gov.au, 2014).
For optimal weight loss, the ratios
of these macronutrients in your diet
should be 40% - 45% Protein, 30% – 35%
Carbohydrates and 25% Fat (Mydailyintake.net,
2014)
ALIXE LUCKINS - Exercise Physiologist.
REFERENCES
2004)
Ausport.gov.au,. (2014). Weight Loss: AIS: Australian Sports
Commission. Retrieved 6 August 2014, from http://www.ausport.gov.
au/ais/nutrition/factsheets/body_size_and_shape/weight_loss
Noakes, M., Keogh, J., Foster, P., & Clifton, P. (2005). Effect of an
energy-restricted, high-protein, low-fat diet relative to a conventional
high-carbohydrate, low-fat diet on weight loss, body composition,
As a general guide, even when
aiming to lose weight, a person
should still follow the recommended
macronutrient intakes values to avoid
a nutrient deficit. The recommended
intakes are: Protein 0.6 – 1.07g/kg/
day, Carbohydrates 1 – 3g/kg/day and
Fats up to 70g/day with no more than
nutritional status, and markers of cardiovascular health in obese
women. The American Journal Of Clinical Nutrition, 81(6), 1298--1306.
Nrv.gov.au,. (2014). Nutrients | Nutrient Reference Values. Retrieved 6
August 2014, from http://www.nrv.gov.au/nutrients
Mydailyintake.net,. (2014). Daily Intake Guide: Healthy eating,
made easy. Front-of-pack labelling for food and drink in Australia.
- Daily Intake Levels. Retrieved 7 August 2014, from http://www.
For optimal weight loss, the ratios should be
40-45% Protein
30% Carbs
25% Fat
mydailyintake.net/daily-intake-levels/
Westerterp-Plantenga, M., Lejeune, M., Nijs, I., Van
Ooijen, M., & Kovacs, E. (2004). High protein intake
sustains weight maintenance after body weight loss in
humans. International Journal Of Obesity, 28(1), 57--64.
Why
everyone
needs
Core
Stability
W
ith lower
back pain
on the rise and incorrect
manual handling still
present in the workplace
many improvements can be
gained from having core
stability
C
ore stability is a vital
component of any fitness
program undertaken. Often the
importance of core training can
be underestimated or worse,
neglected. One of the biggest
contributors to lower back pain
is poor core strength. The core
muscles include various internal
and external abdominal muscles
such as the transverse and rectus
abdominis, muscles surrounding
the lumbar spine and also
muscles heavily involved in aiding
hip movement such as gluteals
and hamstrings.
T
he core is the link from the
trunk to extremities, it’s the
backboard for the human body
when it comes to strength
training. The main benefit
of having core stability is in
conjunction with a well balanced
fitness program the prevention
of injury to the lower back
and also structural areas
surrounding the pelvis can be
obtained. It also provides an
athlete the ability to achieve
greater improvement in their
chosen sport by enabling the
amount of power and force
to be distributed to the limbs
therefore rapidly improving
physical performance.
H
aving a strong core isn’t
only useful in athletes. With
lower back pain on the rise
and incorrect
manual
handling
techniques
still present in
the workplace
many
improvements
can be gained
from having
core strength and stability.
DANIEL LOMBARDI – Exercise
Consultant
REFERENCES
Peate, F, W., Bates, G., Lunda, K., Francis, S., Bellamy, K. (2007).
Core strength: A new model for injury prediction and
prevention, Journal of Occupational Medicine and Toxicology,
2(3), p. 1-9
Clemes, A, S., Haslam, O, C., Haslam, A, R. (2010). What
constitutes effective manual handling training? A systematic
review, Occupational Medicine, 60, p. 101-107
Norris, C., Matthews, M. (2008). The role of an integrated back
stability program in patients with chronic low back pain,
Complementary Therapies in Clinical Practice, p. 255-263
RR
est Intervals for
esitance Traning
R
est intervals are a key
variable influencing the
achievement of specific
resistance training goals.
T
hey are important in facilitating
the recovery of an athlete’s
energy systems between sets,
thus permitting the performance
of subsequent sets at the desired
number of repetitions and intensity.
Rest duration is based on the
category of resistance training that
are characterised by their levels of Strength training involves
loading, volume and muscle force compound exercises targeting
development.
multiple muscle groups, greater
loading and repetition ranges
Strength endurance training,
of 1-8 repetitions. A Recovery
performed at 15-30 repetitions
of 2-5 minutes between sets
per set and small loading, typically is recommended to maintain
requires breaks of 30-90 seconds the required intensity to lift the
between sets. This rest interval
heavier loads. This rest interval
also applies to hypertrophy or
is also recommended for power
muscle building training, typically training that involves explosive
at repetition ranges of 8-15
movements with greater muscle
repetitions with sets performed to force development with lower
muscle failure.
repetition ranges.
DANIEL ANDERSON
– Exercise Scientist
REFERENCES
Kraemer, W.J., Adams, K., Cafarelli, E.,
Dudley, G.A., Dooly, C., Feigenbaum,
M.S., Fleck, S.J., Franklin, B., Fry,
A.C.,Hoffman JR, Newton, R.U.,
Potteiger, J., Stone, M.H., Ratamess,
N.A., & Triplett-McBride, T. (2002).
American College of Sports Medicine
position stand. Progression models in
resistance training for healthy adults.
American College of Sports Medicine,
34(2), 364-380.
Kraemer, W.J & Ratamass, N.A. (2004).
Fundamentals of resistance training:
progression and exercise prescription.
Medicine and Science in Sports and
Exercise, 36(4), 674-688.
Willardson J.M. (2006). A brief review:
factors affecting the length of the
rest interval between resistance
exercise sets. Journal of Strength and
Conditioning, 20(4), 978-984.
W
hy
sedentary
behaviour is so
bad for you
T
here’s a deadly new
epidemic sweeping
the world. It has been
termed the “Sitting
Disease”.
The average person spends up
to 56 hours a week in a seated
position. Sedentary behaviour
describes activity of low energy
expenditure and is typically
characterised by sitting while
at work, in transit, at home and
during leisure time.
When you sit for an extended
period of time, your body starts
to shut down at the metabolic
and physiological level. Key fatburning enzymes responsible
for breaking down triglycerides
(fats) actually start switching off.
Research shows sitting down for a
full day reduces those fat burners
by 50%.
Sitting too much is bad for your
Figure 2. Total sedentary time in English adults, assessed by
accelerometer (Data Source: Health Survey for England 2008)
posture and spinal health.
Incidence of chronic lower
back pain among women
has increased 3x since the
early 1990s. Prolonged sitting
is linked with premature
mortality, heart disease and
diabetes.
you get out of your chair and
start moving around, you turn
on fat burners. Standing up
burns nearly 3x more calories
than staying sitting down.
Stand up every half hour, if
unable to, take more extended
and active breaks and move
around for a few minutes
Even if you exercise, you’re not before sitting back down.
immune, we have become so
Going for a run or walking
sedentary that 30 minutes a
the dog doesn’t counteract
day at the gym may not do
inactivity alone; it’s about total
enough to counteract the
energy expenditure across
detrimental effects of eight,
the whole day, focusing on
nine, or 10 hours of sitting. In a breaking up the sitting time
recent study, regardless of how with consistent intervals of
much moderate to vigorous
activity.
exercise participants did, those
who took more breaks from
LUKE BELL - Accredited Exercise
sitting throughout the day had Physiologist
slimmer waists, lower BMI’s,
REFERENCES
and healthier blood fat and
Berry, S. (May 2013). The Sydney Morning Herald, Retrieved
blood sugar levels that those
23/07/14, http://www.smh.com.au/lifestyle/life/sitting-is-thewho sat the most.
new-smoking-20130529-2nca0.html (September 2009). How a
The Non-Exercise Answer
Sedentary Lifestyle (Sitting Too Much Every Day) Can Seriously
Ramp up your daily nonexercise activity thermogenesis
or NEAT; that’s the energy
(i.e., calories) you burn doing
everything but exercise. When
22/07/14, http://www.womenshealthmag.com/health/
Endanger Your Health, Women’s Health Magazine, Retrieved
sedentary-lifestyle-hazards
Tzarimas, C., Hobson-Powell, A., Johnson, R., Shaw, J., Askew,
Dr C., Davies, S., Leemhuis, C. (2013). Physical Activity
in the Workplace, Exercise and Sports Science Australia
Limited, p. 9, http://exerciseismedicine.org.au/wp-content/
uploads/2012/10/EIM_Workplace_PA_Guide.pd
W
aist to
height
ratio (WHTR)
I
s there another non-invasive measure than
Body Mass Index (BMI), Waist Circumference
(WC) or Waist-Hip ratio (WHR) to help screen for
cardio-metabolic risks? We often are told to use
BMI, WC and WHR as a non-invasive measure
to assess our risks, however there is another
measure that is recently being studied with great
promise. Currently the studies are looking at
Waist to Height ratio (WHtR).
What is WHtR?
Waist to Height ratio is defined as a person’s
waist circumference, divided by a person’s
height.
What are we screening for with a Waist to Height
ratio?
This non-invasive measure can be
used to screen for cardiovascular
and metabolic diseases such as
hypertension, type II diabetes,
dyslipidemia, metabolic syndrome
and cardiovascular disease.
What is the rationale behind using
WHtR?
Studies have shown this measure to be a
valuable predictor for cardio-metabolic risks
than BMI and WC. A recent Meta-Analysis
concluded the following:
“By including data on more than 300,000 individuals
from diverse populations across the world, it
supports previous suggestions that measures
of abdominal obesity provide superior tools for
discriminating obesity-related cardio-metabolic
risk compared with BMI. Moreover, WHtR has better
discriminatory power than WC.” (Ashwell, Gunn & Gibson, 2012, p. 284).
Why use WHtR?
1. WHtR is more sensitive than BMI as an early
warning of health risks.
2. WHtR is easier to measure and calculate than BMI.
3. A boundary value of WHtR >0.5 indicates
increased risk for men and women.
4. A boundary value of WHtR >0.5 indicates
increased risk for people in different ethnic groups.
5. WHtR boundary values can be converted into a
consumer-friendly chart.
6. WHtR may allow the same boundary values for
children and adults.
TROY CRIMMIN - Accredited Exercise Physiologist
REFERENCES
Ashwell, M., & Shiun Dong, H. (2005). Six reasons why the waist-to-height ratio is a rapid
and effective global indicator for health risks of obesity and how its use could simplify the
international public health message on obesity. International Journal Of Food Sciences &
Nutrition, 56(5), 303-307.
Ashwell, M., Gunn, P., & Gibson, S. (2012). Waist-to-height ratio is a better screening tool
than waist circumference and BMI for adult cardiometabolic risk factors: systematic review
and meta-analysis. Obesity Reviews: An Official Journal Of The International Association
For The Study Of Obesity, 13(3), 275-286. doi:10.1111/j.1467-789X.2011.00952.x
Ashwell, M. (2009). Obesity risk: importance of the waist-to-height ratio. Nursing Standard,
23(41), 49-55.
Contact Us
P: (08) 9244 5580
F: (08) 9244 5582
E: info@absolutebalance.com.au