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Fitness Components in Sports and Daily Activities

Fitness Components in Sports and Daily Activities

by | Athletes, Fitness

For athletes and individuals who want to engage in physical and sports activities, can focusing on health-related fitness components improve overall fitness and conditioning so that they can participate in various sports and other forms of exercise?

Fitness Components in Sports and Daily Activities

Fitness Components For Improved Physical and Sports Performance

Improving cardiovascular fitness, muscular strength and endurance, and flexibility will enhance athletes’ abilities and the daily lives of individuals who exercise and play sports. When enhancing performance in a specific activity, skill-related fitness training that focuses on that activity will be most beneficial. For instance, cardiovascular endurance and flexibility are necessary to play sports that require a lot of running, jumping, and changing positions quickly and to be able to play for the entire time, along with various skills that need to be practiced for agility, power, speed, and hand-eye coordination. Activity-related skills can differentiate two areas of fitness.

Getting In Shape and Improving Performance

Health-related fitness components are important for everyone in all walks of life, regardless of competition in or performing physical activities at an optimum level. These are:

  • Cardiovascular endurance
  • Flexibility
  • Muscle endurance
  • Muscle strength
  • Body composition

When improving cardiovascular endurance, the risk of heart disease is reduced. When improving flexibility, a healthy range of motion is maintained, enhancing the ability to perform activities of daily living, like household chores and tasks. These fitness components are crucial for physical health and contribute to positive lifestyle outcomes. (Garber C. E. et al., and American College of Sports Medicine 2011) The American College of Sports Medicine recommends:

Moderate-intensity Cardio

  • 30 minutes a day, five days a week for a total of 150 minutes/week or

Vigorous-intensity Cardio

  • For 20 minutes a day, three days a week, or

A Combination

  • Moderate- and vigorous-intensity exercise, plus

Resistance Training

  • Two to three days a week, along with

Flexibility Training

  • Two days a week

Skill Related Components

Skill-related fitness components are:

  • Agility
  • Balance
  • Coordination – hand-eye and/or foot-eye
  • Power
  • Reaction time
  • Speed

The skill-related fitness components can help those who want more training for a specific fitness-related goal.(Zemková E. and Hamar D. 2018) For example, while everyone can benefit from daily walks, weightlifters can focus most of their effort on power, balance, and strength.

Power

Power combines speed and strength, which is how fast maximal force can be generated. Athletes exert maximum strength in short, all-out efforts. Jumping requires leg power, while jumping and striking involve a combination of upper- and lower-body power. Power can be improved by combining resistance and speed with fast-paced strength-training exercises that include:

  • Kettlebell swings
  • Clean lifts
  • Jerk lifts
  • Plyometric box jumps
  • Pushing a weighted sled
  • Sprinting

Speed

Athletes train differently but with a similar goal: to become faster in their sport. Speed training will differ based on the sport being trained for. High-intensity interval training, or HIIT, is one of the best ways to improve speed. Training involves working at an all-out or near all-out effort for set periods, followed by set rest periods. (Alansare A. et al., 2018) It repeatedly challenges the aerobic and anaerobic systems, teaching the muscles, heart, and lungs to grow accustomed to working at higher intensity levels. Depending on the sport, the length and intensity of the intervals will be longer or shorter, less challenging, or more difficult. Runners can try these example HIIT speed drills:

Marathon Training

  • Mile repeats – a style of interval training where the runner goes all-out for a full mile before resting and doing it again.

Sprint Training

  • Focuses on shorter, more intense intervals.
  • Ranging from 40 to 400 meters, running all out and resting before repeating.

These same concepts apply to other sports as well.

Agility

Agility is the ability to move and change direction quickly and easily. For example, soccer, basketball, football, and tennis players are incredibly agile and have to move in every direction, jumping, sliding, twisting, and backpedaling in quick response to the ball’s movement and other players. Their bodies must be trained to respond and change course. Agility drills commonly involve exercises that develop foot speed and direction change, that include:

Ladder Drills

  • Using an agility ladder can help develop quick and specific foot placement.

Cone Drills

  • Set up cones in a T shape, then sprint, slide, backpedal, or change direction depending on the cone.

Coordination

Sports and physical activities require well-honed hand-eye and foot coordination. They require seeing an external object and responding precisely with the hands and/or feet. Think of hitting a ball, running and catching a ball, throwing a frisbee, or blocking a shot. To improve coordination, try skill-related fitness exercises like:

  • Playing catch
  • Jumping rope
  • Dribbling a ball
  • Throwing or hitting balls or specific sports objects at targets

Balance

Balance refers to the ability to adjust the body position to remain upright. It involves proprioception, or knowing where the body is in space and being able to adjust position as the center of gravity changes during movement. (Aman J. E. et al., 2015) Sports and daily physical activities require balance for performance and safety. Jumping on a trampoline or rebounder, for example, can help individuals better sense where their bodies are as they move. To improve balance, try these exercises:

  • Practice standing on one foot.
  • Practice standing yoga poses.
  • BOSU balance ball workouts.
  • Use balance discs to perform squats, lunges, and push-ups.

Reaction Time

Reaction time refers to how quickly one responds to an external stimulus and focuses on the mind-body connection. The eyes see a stimulus, the mind interprets the stimulus, and the body reacts to that interpretation. This mind-body reaction relates to knowledge of the sport or activity and enables individuals to respond more quickly and accurately to the stimulus. Reaction-time training tends to be sport-specific, but skill-related fitness activities can help and include:

  • Using tools like reaction balls
  • Fielding a ball
  • Protecting a goal as other players try to score
  • Playing table tennis
  • Playing hacky sack

Injury Medical Chiropractic and Functional Medicine Clinic

Ask a qualified fitness coach or personal trainer if you are unsure where to begin. Other athletes, local teams, gyms, athletic clubs, and healthcare organizations can direct individuals in the right direction. At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you to relieve pain, restore function, and prevent injury. If other treatment is needed, individuals will be referred to a clinic or physician best suited to their injury, condition, and/or ailment.

Improving Athletic Performance Through Chiropractic

References

Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P., & American College of Sports Medicine (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334–1359. https://doi.org/10.1249/MSS.0b013e318213fefb

Zemková, E., & Hamar, D. (2018). Sport-Specific Assessment of the Effectiveness of Neuromuscular Training in Young Athletes. Frontiers in physiology, 9, 264. https://doi.org/10.3389/fphys.2018.00264

Alansare, A., Alford, K., Lee, S., Church, T., & Jung, H. C. (2018). The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Heart Rate Variability in Physically Inactive Adults. International journal of environmental research and public health, 15(7), 1508. https://doi.org/10.3390/ijerph15071508

Aman, J. E., Elangovan, N., Yeh, I. L., & Konczak, J. (2015). The effectiveness of proprioceptive training for improving motor function: a systematic review. Frontiers in human neuroscience, 8, 1075. https://doi.org/10.3389/fnhum.2014.01075

Using Natural Biologics for Faster Injury Recovery

Using Natural Biologics for Faster Injury Recovery

by | Health, Injury Care

As the body grows older the ability to live life to the fullest can be difficult. Can using natural biologics help enhance the body’s natural ability to heal?

Natural Biologics

Though sometimes a necessary treatment option, surgical procedures can be the first line of treatment introduced to patients. Natural biologics is a less invasive alternative that can eliminate hospitalizations and expedite recovery. (Riham Mohamed Aly, 2020)

What Are They?

The body is born with components to initiate healing and recovery. These components include:

  • Cells
  • Cytokines
  • Proteins
  • Collagens
  • Elastin
  • Hyaluronic acid

At the time of birth, these components are in abundance but decrease as the body ages. This is why children recover from injuries quicker than adults.  Recovery for adults can be slower from a decrease in these natural healing components. The objective of natural biologics treatments is to increase the healing components by reintroducing the body’s own components – autologous – or by bringing in new components – allogeneic – from a donor. (National Institutes of Health 2016) Choosing between the two options depends on an individual’s age and health, as those who are older or in poor physical health may experience complications from inferior component amounts.

  • Healing components derived from donor sources can show more promise, as treatments are usually acquired from discarded birth tissues at delivery.
  • Birth tissues are rich in healing components, containing the most abundant collection of natural healing elements.
  • It’s important to note that there is no harm to the mother or the baby from the obtained tissue products.

Using Natural Biologics for Faster Injury Recovery

Autologous Treatment

Derived from the individual receiving the cell therapy. (Yun Qian, et al., 2017)

Platelet-Rich Plasma – PRP

  • Platelet-rich plasma is cultivated by drawing an individual’s blood and spinning it in a centrifuge to separate the plasma.
  • The resulting liquid is reinjected into the injured area to generate a healing environment.
  • This form of natural biologics is effective for individuals with minor injuries that can be repaired easily.
  • This process is not as effective for older individuals who already have a reduction in natural healing components.
  • Lifestyle factors such as smoking, unhealthy diet, and alcohol/substance abuse can decrease the effectiveness of PRP treatments.

Bone Marrow Aspirate

  • This is an invasive, painful process that begins by putting a patient under anesthesia and drilling into the bone to extract the marrow. (American Cancer Society, 2023)
  • Like PRP, success depends on the individual’s age, health, and lifestyle.
  • Invasive procedures like this have a higher probability of infection and require a long-term recovery period.

Adipose-Derived Stem Cells

  • Adipose tissue/fat treatments are collected through a procedure that resembles the process of liposuction.
  • The procedure is done under general anesthesia and is an invasive process.
  • Once the tissue is collected, the cells are separated and reinjected. (Loubna Mazini, et al. 2020)
  • The treatment’s success depends on the individual’s health, age, and lifestyle.
  • There is more risk of infection when choosing this procedure and a long-term recovery period.

Allogeneic Treatment

Donor-based regenerative cells.

Amniotic Fluid Therapy

Amniotic fluid contains various growth factors, cytokines, and anti-inflammatory proteins that may promote tissue repair, reduce inflammation, and stimulate cellular regeneration. (Petra Klemmt. 2012)

  • Collected at the time of birth, this therapy is an ideal treatment for individuals who have sustained injuries that affect day-to-day functionality.
  • Physicians and clinicians are utilizing amniotic fluid therapy to treat many conditions, from orthopedic to wound care.
  • Amniotic fluid is collected at the time of birth and is abundant with increased healing components compared to autologous sources.
  • Amniotic fluid is immune-privileged (limits or suppresses immune response) and the risk of rejection is rare.
  • These therapies are usually done in a physician’s office with minimal downtime after treatment.

Wharton’s Jelly

  • Wharton’s jelly is derived from the umbilical cord at the time of birth and is primarily composed of a gel substance made up of hyaluronic acid and a network of collagen fibers.
  • Its unique properties make it ideal for protecting and supporting the umbilical cord. (Vikram Sabapathy, et al., 2014)
  • Believed to contain a population of mesenchymal stem cells that have the capacity to differentiate into various cell types, and other secreted growth factors and cytokines. (F. Gao, et al., 2016)
  • It is considered the most valuable source to enhance the healing of various tissues, including bone, cartilage, skin, and nerve tissue.
  • It is immune-privileged with little risk of rejection and minimal if any, recovery time after an in-office treatment.

Exosomes

  • Exosomes are small, membrane-bound vesicles that play a role in intercellular communication within the body. (Carl Randall Harrell, et al., 2019)
  • They contain a variety of bioactive molecules, including proteins, lipids, nucleic acids (like RNA), and signaling molecules.
  • They serve as vehicles for transferring the signaling molecules from one cell to another, allowing cells to influence the behavior and function of neighboring or distant cells.
  • They can be collected or isolated from various biological fluids and cell cultures through specialized techniques but are most robust when collected at birth.
  • The exosomes within the umbilical cord are utilized for tissue repair and regeneration, signaling the cells to promote:
  • Proliferation – increase in the number of cells through cell division.
  • Differentiation – the transformation of unspecialized cells into specialized cells.
  • Tissue healing in damaged or injured areas.
  • Exosomes from the umbilical cord are immune-privileged with minimal risk of rejection.
  • Treatments are ideal for increasing cell communication and initiating repair when paired with another source of allogeneic therapy like amniotic fluid or Wharton’s Jelly.

Choosing which natural biologics therapy is the best is different for everyone. When selecting a treatment, it is essential for individuals to consult their primary healthcare provider to determine which application will have optimal results.

Is Motion Key To Healing?

References

Aly R. M. (2020). Current state of stem cell-based therapies: an overview. Stem cell investigation, 7, 8. https://doi.org/10.21037/sci-2020-001

National Institutes of Health. (2016). Stem Cell Basics.

Qian, Y., Han, Q., Chen, W., Song, J., Zhao, X., Ouyang, Y., Yuan, W., & Fan, C. (2017). Platelet-Rich Plasma Derived Growth Factors Contribute to Stem Cell Differentiation in Musculoskeletal Regeneration. Frontiers in chemistry, 5, 89. https://doi.org/10.3389/fchem.2017.00089

American Cancer Society. (2023). Types of Stem Cell and Bone Marrow Transplants.

Mazini, L., Rochette, L., Admou, B., Amal, S., & Malka, G. (2020). Hopes and Limits of Adipose-Derived Stem Cells (ADSCs) and Mesenchymal Stem Cells (MSCs) in Wound Healing. International journal of molecular sciences, 21(4), 1306. https://doi.org/10.3390/ijms21041306

Klemmt P. (2012). Application of amniotic fluid stem cells in basic science and tissue regeneration. Organogenesis, 8(3), 76. https://doi.org/10.4161/org.23023

Sabapathy, V., Sundaram, B., V M, S., Mankuzhy, P., & Kumar, S. (2014). Human Wharton’s Jelly Mesenchymal Stem Cells plasticity augments scar-free skin wound healing with hair growth. PloS one, 9(4), e93726. https://doi.org/10.1371/journal.pone.0093726

Gao, F., Chiu, S. M., Motan, D. A., Zhang, Z., Chen, L., Ji, H. L., Tse, H. F., Fu, Q. L., & Lian, Q. (2016). Mesenchymal stem cells and immunomodulation: current status and future prospects. Cell death & disease, 7(1), e2062. https://doi.org/10.1038/cddis.2015.327

Harrell, C. R., Jovicic, N., Djonov, V., Arsenijevic, N., & Volarevic, V. (2019). Mesenchymal Stem Cell-Derived Exosomes and Other Extracellular Vesicles as New Remedies in the Therapy of Inflammatory Diseases. Cells, 8(12), 1605. https://doi.org/10.3390/cells8121605

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