FITBALL

Image extracted from the web: https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRgNoYOfcBIzQsF6urIBmxRd0Z7W8ED_QKVKw-1u2WD6-NtJgFP3A

Good afternoon to everybody!

Today, I will go to speak about Fitballs. What is it?

Well, the “fitball” or “Swiss Ball” is an air ball which began to be used the area of the therapy and of the rehabilitation for later in the 80s to be introduced to the area of fitness. This material is not only used to improve the physical aptitude like Strength or range of motion, but also to improve coordinative qualities like balance and postural attitude (Moral. L,2002)

Nowadays, we can find it even in offices where one tries to attack the sedentary lifestyle of your workers. Besides, we can find the fitballs both in the Physical Activity and in the different sports.

                                               Image extracted from de web: http://blog.fisiohealthcare.com/fitball-como-sillas-de-oficina/

Some of the most important benefits that the fitball provides are:

1)  It improve the functional mobility opposite to the daily life

2) It improves the cardiovascular capacity

3)  It improves the stability and the postural attitude, for what it decreases the risk of falls in older people

To all that it is necessary to say that the utilization of this material has to be under supervision of a professional who controls the movements since if it might not be dangerous for the health of the person. In addition, medical therapy cannot be considered to be substitute of one, but complementary.

                       Image extracted from the web: http://www.entrenadorpersonaldebogota.com/2016/03/pelota-de-fitball-pilates-balon-de.html

In his article, Luis Moral (2002) speaks to us that the size of the ball must be the correct one. If the person it wants to use as chair the measure of the diameter of the ball it will have to be of approximately 65-75cm opposite to tables of 70-75 cm of height.

On the other hand, if we are choosing one fitball for another use, this author leaves this chart us they summarize:

                                                                Chart extracted by the article from Luis moral (2002)

The basic recommendations are that we must not swell the ball any more than says the manufacturer, besides whom we must wash and take care of it for your later correct use it.

Now, where can we buy these Swiss balls?

One page where we can buy the fitballs is Decathlon.es. Here, we find some Swiss Balls with different characteristics and your respective prices:

https://www.decathlon.es/C-1018136-pelotas-pilates-y-accesorios

Some exercises that we can do with the fitball are:

                 Image extracted from the web: https://www.fisioterapia-online.com/infografias/5-ejercicios-para-tonificar-tu-espalda-con-fitball

https://www.youtube.com/watch?v=7MSTskeC3oU

https://www.youtube.com/watch?v=vSBV0k-37SE

https://www.youtube.com/watch?v=NLe2hMF5ejQ

BIBLIOGRAPHY

Posner. J (1995). Swiss Ball Aplicattions for Orthopedic and Sport Medicine. Ball Dynamics int’l Denver CO. ISBN 0-9645341-4-2

Moral Moreno, L. (2002). El Fitball, una forma diferente y divertida para mejorar nuestra salud. Educación Y Futuro: Revista de Investigación Aplicada Y Experiencias Educativas, (6), 1.

You can get the PDF of this post in this URL:

https://drive.google.com/open?id=1eXVTh6s7Pj5Zoy_6nyvZCvEsdhOgjwB_

Post done and edited by Adrián

MINIBANDS

What is it?

The minibands are relatively new materials of training with the main goal of injury prevention. They are used to add resistance to movement, and this happens due to the elastic component of the material they are made of. By pulling them in one direction, the miniband will return the force in the opposite direction. This force will depend on the hardness of the rubber (there are categories that we will see later) and what we have stretched, that is, the more you stretch it, the more force it will do in the opposite direction. Besides, they can be used in the lower and upper limbs.

The main characteristics are:

• Be done with elastic material
• Have different hardness
• Small size
• Economic prize

Where can we get them?

There are different webs on Internet (Amazon, Decathlon, Perform Better, …) where you can buy them. Regarding their prices, this are related with the hardness and they are between 5€-20€. Next, let you different URL if you are interested getting them:

https://www.decathlon.es/mini-band-x-3-id_8490988.html

https://www.amazon.com/Perform-Better-Exercise-Mini-Bands/dp/B00066X6EA

http://www.performbetter.com/First-Place-Mini-Band

Image of a miniband with high hardness

Image of a miniband with medium hardness 

In relation with the use of this material, the mini bands are used to add resistance to movement because of their elastic material. Personal trainers and conditioning coaches utilize them for improving the activation of specific muscles increasing the coordination intramuscular. Therefore, the minibands are a useful material for injury rehabilitation and prevention. Moreover, the parts of the body, where they can be put, are upper and lower limbs. Next, you can see different exercises in the following videos with Creative Commons: 

  https://www.youtube.com/watch?v=ejmMP6Q_uH0

https://www.youtube.com/watch?v=M9X0S6je75w

https://www.youtube.com/watch?v=UMDiT0AtKhY

https://www.youtube.com/watch?v=v7GeO1hZAgY

You can get the PDF of this post in this URL: https://drive.google.com/file/d/1Jr1RNWNx5xjLOdcRwhvH39oprrOjW-iv/view?usp=sharing

Post done and edited by Jorge

PULLEY MACHINE

¡Hello again to everybody!

A few days ago we spoke about the smith machine  and your characteristics and now we go to speak about the pulley machine. Firstly, we can say that the pulley is a wheel with edges for which a cable or rope passes. This one is used to change the direction of the movement or your speed. We have different types of pulleys which are used in gymnasium machines, since:

1. Simple pulley

Image extracted from the web: https://www4.ujaen.es/~jamaroto/MAQUINAS%20SIMPLES%20Y%20COMPUESTAS.pdf

2. Polypasture

Image extracted from de web: https://www4.ujaen.es/~jamaroto/MAQUINAS%20SIMPLES%20Y%20COMPUESTAS.pdf

For every type of pulley we have different machines as they might be the following ones:

Image extracted from de web: http://www.maquinascyberdine.com.ar/maquinas-lingotes-poleas/

At the end of the article we will put two videos in which we can see different exercises for to make with these machines.

Now, where can we find the pulley machine? How much money cost it?

There are different pages, on the Internet, which offer the pulley machine. Also, they have different prices which are in relation with the material and the quality. One of these pages is GYM Company, where we can  find the following types with your respective prices:

Body Solid Deluxe Cable Trainer (1.745€)

Body Solid Pro Lat Machine GLM83 (530€)

Tunturi PL80 Single Pulley Station (745€)

Nordictrack Fusion CST Multigimnasio Multi Polea (2.499€)

Lastly, we go to mention two videos as example of posible exercesises to do with the pulley machine:

https://www.youtube.com/watch?v=Xzo0GBl5qw8

https://youtu.be/6Yu0XdzmFy0

Post done and edited by Adrián

HURDLES

The hurdles are type of material which have been used throughout athletic history with the main goal of improving performance. Not only the hurdles’ athletes practise with them, also soccer or basketball players use them for the main goal. This objects can make a progression in the mobility of the hip for improving the technique of running and jump. Therefore, the improvements are got in the lower limb and they are based in the velocity, jumping and technical training

The main hurdles’ characteristics are:

1.       Different heights which are modifies

2.       Different materials: plastic, wood and iron

3.       There are for competition and training which they have different forms and materials

Where they are available?

This materials can find in sportive shops, in physical state and online. In this second way, there are many sources where it can get them. For example, in “Decathlon”, a famous shop of objects of sport in Europe, they cost 6, 99€ and can be modified its height, but you usually find them in packs of different number and their price will be more expensive, around 35-50€ (4-10 hurdles). Another shops offer hurdles with different height and its prices go according to this characteristic. Next you find many links where you can see and buy them:

https://www.vimassport.com/718-vallas-de-futbol

https://www.decathlon.es/vallas-de-velocidad-id_8280294.html

https://www.dondeporte.com/conos-y-vallas-entrenamiento/set-4-vallas-entrenamiento-antilesion-3alturas-plegable 

Hurdle of low height (Creative Commons of Attribution of Modifying)

How can they make improving the performance?

How it is said in the first part of this post, hurdles are in the trainings for the progression in the athletic performance. Therefore, you can see in sessions of different sports. Mainly, this material are used for plyometric training with the goal of improving our force in jumping and running. This improvements are produced due to the adaptation of the muscles because they can apply mora and better the force in the floor. Besides, there are a lot of studies which show the positive effects on the performance improving the jump and run ability. Also, the possibility of modifying the height of this materials allow to the coaches direct the goal of the training.  Therefore, the followings videos are showing different training: plyometric and technical.

https://www.youtube.com/watch?v=ega_uMMeCzA (Creative Commons)

https://www.youtube.com/watch?v=ega_uMMeCzA (Creative Commons)

https://www.youtube.com/watch?v=ega_uMMeCzA (Creative Commons)

Bibliography

• Chelly, MS., Ghenem, MA., Abid, K.,  Hermassi, S., Tabka, Z., & Shepard, RJ. (2010). Effects of in-season short-term plyometric training program on leg power, jump- and sprint performance of soccer players. Journal of Strength and Conditioning Research, 24(10), 2670-2676. https://doi.org/10.1519/JSC.0b013e3181e2728f 
• Chelly, MS., Hermassi, S., & Shepard, RJ. (2015). Effects of In-Season Short-term Plyometric Training Program on Sprint and Jump Performance of Young Male Track Athletes. Journal of Strength and Conditioning Research, 29(8), 2128-2136. https://doi.org/10.1519/JSC.0000000000000860 

Post done and edited by Jorge

FOAM ROLLER

You may have recently heard about the foam roller or myofascial roller and it is because it is a relatively new material that is trendy in the world of training for its simplicity and its proven benefits. We say relatively new, since, although it is a material that has begun to be commercialized and used more frequently in recent years, therapists already used it as a method of massage in the early 90's (Calderón, n.d.).

It is a cylinder of high density foam used to apply massage or myofascial release techniques that produce some benefits already proven by scientific evidence (Calderón, n.d). Foam rolling bases its use mainly on 3 mechanisms (Sánchez, 2015):

• Autogenous inhibition
• Myofascial release
• Gate Control

*If you want to delve into these mechanisms: https://powerexplosive.com/foam-roller-parte-i/.

 

Basically, the investigations regarding the foam roller have focused on its effects on flexibility, recovery and performance (Sánchez, n.d.):

Ø  Flexibility: scientific studies have shown flexibility gains in the short term as well as in the long term, although there is less long-term evidence (Sánchez, 2015; Sánchez, n.d.; Calderón, n.d.).

Ø  Recovery: research has also shown that foam roller can reduce the feeling of soreness (DOMS) after exercise helping to combat muscle damage (Sánchez, 2015; Sánchez, n.d.; Calderón, n.d.). Moreover, it improves circulation and decreases blood pressure, increasing the concentration of oxygen that reaches the muscle and thus promoting post-exercise recovery (Calderón, n.d.).

(Image extracted from: https://www.marchasyrutas.es/blog/recuperar-prevenir-lesiones-rodillo-miofascial-black-roll-foam-roller/)

Ø  Performance: although more research is needed, it seems that the use of foam roller has no positive or negative effects on performance (Sánchez, 2015; Sánchez, n.d.; Calderón, n.d.). Also it seems to improve the perception of fatigue (Rodríguez, n.d.; Calderón, n.d.).

Nowadays, much research is still being done about the possible effects and benefits that it has. Lately, the point that generates the most controversy is the one that questions if the use of the foam roller in the warm up leads to a loss of muscular strength, supposing a disadvantage for the sports performance. Furthermore, they are investigating the effects that can have on the balance (proprioception) and on certain pathologies such as hypertension, stress, etc.

In addition to the already mentioned possible effects of the foam roller, this training material has other advantages that make it a very used material:

• Economical: very affordable price that is around 20€:
• https://www.decathlon.es/Comprar/foam+roller
• https://www.decathlon.es/C-1247480-accesorios-de-masaje
• https://www.amazon.es/foam-roller/s?ie=UTF8&page=1&rh=i%3Aaps%2Ck%3Afoam%20roller
• Portability: easy to store and transport. It can also be used anywhere.
• Easy to use: you should only drop the weight of your body on the roller and roll it on the muscles you want to massage, paying special attention to trigger points or painful areas. If you want to apply more pressure, decrease the support points, for example, dropping the weight and supporting only one leg instead of the two to apply more pressure in this way (Sánchez, 2015).
• Efficient: it allows even an entire team to apply a self-massage simultaneously, since it would be unthinkable to have more than 20 physiotherapists to treat all athletes, but it is possible to have 20 massage materials such as foam roller, rollers, tennis balls, etc. (Sánchez, 2015).

Although as we have already said, the original design has a cylinder shape, product derivations have been produced towards designs with different shapes, reliefs and lengths that allow us to reach certain areas of the musculature more easily (Calderón, n.d.):

Image of the different types of roller for myo-fascial self-release (image extracted from https://powerexplosive.com/foam-roller-parte-i/ )

Additionally, very recently, newer models that include vibration are appearing:

Foam roller with vibration (image extracted from http://www.cicloindoor.com/product/171193/mancuernas-ajustables--banco-multiposicion )

Finally, we leave you a series of useful infographics:

Table with foam roller exercises (image extracted from https://mundoentrenamiento.com/beneficios-del-rodillo-miofascial/ )

Myofascial massage tools more suitable according to body part and function (image extracted from http://www.houstonsportsandortho.com/myofascial-massage-tools-infographic/ )
 

“Foam Roller basics”: https://www.youtube.com/watch?v=tu3nnOGAfdA

For more information about the foam roller we recommend that you visit the web pages included in the bibliography of this entry:

BIBLIOGRAPHY

·                Calderón, A. Beneficios del Rodillo Miofascial | Mundo Entrenamiento. Mundo Entrenamiento. Retrieved 2 March 2018, from https://mundoentrenamiento.com/beneficios-del-rodillo-miofascial/

·                Garcia, J. (2018). Foam Roll: Entrevista a Estêvão Monteiro, experto mundial en automasaje. entrenador.es. Retrieved 2 March 2018, from https://entrenador.es/foam-roll-estevao-monteiro/

·                Rodríguez, M. Entrenamiento con Foam Roller | Mundo Entrenamiento. Mundo Entrenamiento. Retrieved 2 March 2018, from https://mundoentrenamiento.com/entrenamiento-foam-roller/page/3/

·                Sánchez, Ó. (2015). BENEFICIOS DEL FOAM ROLLER EN EL RENDIMIENTO DEPORTIVO | Power Explosive. Power Explosive. Retrieved 2 March 2018, from https://powerexplosive.com/beneficios-del-foam-roller-en-el-rendimiento-deportivo/

·                Sánchez, Ó. (2015). FOAM ROLLER I:FUNCIONAMIENTO Y MECANISMOS | Power Explosive. Power Explosive. Retrieved 2 March 2018, from https://powerexplosive.com/foam-roller-parte-i/

·                Sánchez, Ó. (2015). FOAM ROLLER: PROTOCOLOS DE USO | Power Explosive. Power Explosive. Retrieved 2 March 2018, from https://powerexplosive.com/otros-beneficios-del-foam-roller-y-protocolos-de-uso/

·                Sánchez, Ó. (2015). TIPOS DE FOAM ROLLER | Power Explosive. Power Explosive. Retrieved 2 March 2018, from https://powerexplosive.com/tipos-de-foam-roller/

·                Sánchez, P. Foam Roller, aplicaciones prácticas | Mundo Entrenamiento. Mundo Entrenamiento. Retrieved 2 March 2018, from https://mundoentrenamiento.com/foam-roller-que-dice-la-ciencia/

Post done and edited by Álvaro