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The Integrative Coronary Heart Disease (CHD) Prevention Program
Published in Mark C Houston, The Truth About Heart Disease, 2023
Week One: Beginning Session #1, with ABCT 1Resistance training for ten minutes: Pick the maximum weight you can do for 12 repetitions, and do one set for each exercise.2 upper body exercises: 1 biceps, 1 triceps.2 lower body exercises: squat, lunges.1 core: 25–50 or more sit-ups until maximum burn.Aerobic exercise for five minutes.
STRIVE Principles
Published in James Crossley, Functional Exercise and Rehabilitation, 2021
A functional trainer would drive a sit-up by asking a supine client to sit up and reach towards a target held above them. Even more power could be generated by asking the client to strike the target. A sit-up is a familiar functional task, useful and relevant to daily life. It needs no further explanation.
Weight Lifting and Training
Published in Christopher L. Vaughan, Biomechanics of Sport, 2020
The above recommendations are supported by a recent study of four types of sit-up exercises.81 All resulted in a “hollowing” under the lumbar spine at the start of movement due to forward (anterior) pelvic tilt. The trunk-curl movement resulted in the greatest abdominal muscle activity during the initial 40 to 50° of torso flexion. From the above information it is strongly suggested that a conscious effort be made at the start of sit-up exercises to keep the abdominal wall flat by contraction of all four abdominal muscles, which will minimize forward pelvic tilt and lumbar hollowing (hyperextension). The importance of intra-abdominal pressure (IAP) to lumbar support during lifting and its relationship to abdominal muscle strength and activity, has been supported in many studies.82,83 IAP effects must be incorporated into future weight-training exercise models.
Impact of the COVID-19 lockdown on physical fitness among college women living in China
Published in Annals of Medicine, 2023
Xiaolu Feng, Xinyi Wen, Yangyang Wang, Lili Bai, Hongjun Yu
The sit-up testing was carried out in the fitness assessment room at Tsinghua University. All of the college women participated in the testing were asked to warm up under the guidance of the trained teams before the sit-up testing. During the testing, the sit-ups were measured by the repetitions of the completed sit-ups of college women. The number of repetitions they performed the sit-ups in one minute would be recorded. Participants were asked to lie flat with their knees bent, feet flat on a mat, hands behind their heads, and fingers crossed. Participants were required to elevate their upper trunk until the elbow touched the thigh and lower their upper trunk until the shoulder blades touched the mat. Everyone was tested only once. The sit-ups in the range of 0–99 repetitions would be recorded and included in this study. The equipment used in this study was the sit-up tester of Tongfang Health Fitness Testing Products 5000 series (Tongfang Health Technology Co., Ltd., Beijing, China) [33].
Potential lower extremity amputation-induced mechanisms of chronic low back pain: role for focused resistance exercise
Published in Disability and Rehabilitation, 2020
Joseph G. Wasser, Kevin R. Vincent, Daniel C. Herman, Heather K. Vincent
Modifications to the exercises can be made as needed. For individuals who are at the beginning stages of developing core strength, the use of seated Bosu ball exercise (rotation of trunk about the pelvis with very light weight) can be helpful. Partial sit-ups can be achieved by lying back on the floor and placing the lower legs on the seat of a chair to reduce stress on the lower back. For knee flexion and extension exercises, transfemoral amputees can modify the movement to perform terminal knee extensions instead. For pushup motions, amputees can place the residual limb (on a pillow if needed) on the floor and engage in the motion. Modifications to the bridge exercise in the transfemoral amputee include the use of a bolster under the residual limb so that gluteal muscles can still be exercised. Increasing the difficulty of the exercise can be accomplished by adding light hand-held weights. Progression with resistance exercise over the long-term can include less reliance on machine-based, supported exercise to self-supported free weight activity and more advanced movements involving single-leg load-bearing motions. For exercises requiring balance (such as a lunge or single-legged half squat), a focus on balance on one leg is important first. The use of a chair for balance and moving with slow controlled movements will help develop skill. Weights can be added after balance is mastered. Amputees can participate in nearly all types of resistance training movements with modifications as appropriate.
Intraabdominal pressure in women during CrossFit exercises and the effect of age and parity
Published in Baylor University Medical Center Proceedings, 2018
Laura Faye Gephart, Karen M. Doersch, Michelle Reyes, Thomas J. Kuehl, Jill M. Danford
Participants were fitted with a validated, air-filled IAP catheter of the Goby Laborie wireless system (Laborie Medical Technologies, Mississauga, ON, Canada) (Figure 1) that was placed vaginally. The Goby Laborie system has an acquisition frequency of 10 Hz, meaning that pressure measurements are taken 10 times per second. The catheter was taped to the labia majora to minimize migration. The Goby wireless system was strapped to the thigh. At rest, the pressure catheter was zeroed while standing. Women then engaged in an individual, simulated CrossFit class at the CrossFit gym with an instructor present. The simulated class included the same exercises for all participants, with the exception of double-unders, which some women were unable to perform. The exercises performed were back squats, burpees, deadlifts, front squats, kettlebell swings, lunges, pull-ups, push-ups, sit-ups, air squats, thrusters, wall balls, and jump rope with “double-unders,” if possible. The simulated class consisted of 10 repetitions of the exercises at a weight that the participant chose, based on her typical activity or what she felt she could perform. Visual example exercises can be found at the links provided in the references. Push-ups were performed from the knees if participants were unable to perform them from the toes. Pull-ups were performed with supportive bands when necessary.