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NCSF Blog

Results: 177 posts

What Does Science Reveal About Heart Health and Exercise Frequency

July 18, 2018 by NCSF 1 comment

Heart disease accounts for about 1 in 4 total deaths in the United States according the Centers for Disease Control. It is also the leading cause of death for both men and women. As plaque builds up, the arteries begins to narrow and blood flow decreases. Plaque build-ups can also rupture and a blood clot can form on the plaque blocking the flow of blood.

Chains and Circuits – A Review

July 18, 2018 by NCSF 0 comments

Exercise selection should occur with specific training goals in mind. Exercises can be classified according to their “chains” and “circuits”. Here we will provide an introduction to chains and circuits, their applications, and when to use them.

5 Not-So-Difficult Exercises to Make you Look Like an Expert

July 18, 2018 by NCSF 0 comments

The proliferation of social media exercise videos presents fitness professionals with a dilemma: how to keep their training appearing cutting edge, while still providing the safety and efficacy that is demanded by the profession.

8 Exercises That Waste Time and What to Do Instead

May 09, 2018 by NCSF 5 comments

Time seems to be one of the most common limitations when it comes to getting in shape. That being said, exercise selection should be geared towards maximal work, in minimal time, using safe and effective exercises. Some exercises on this list are so common, one would only assume they are both safe and effective, but popular opinion is certainly wrong in this case. This article will not only identify several inefficient and unsafe exercises, but also provide appropriate alternatives.

What Happened to Living In the Moment? 5 Tips to Remaster “Mindfulness”

December 11, 2017 by NCSF 0 comments

Your activity tracker beeps drawing your attention. Then you receive a notification from Instagram that someone just commented on your picture of lunch. Then your sister texts you. Distractions in our daily life, specifically digital ones, are increasing and making it tougher to focus on the moment.

Should you Sleep in Compression Gear?

December 04, 2017 by NCSF 0 comments

New research by investigators from the Osaka University of Health and Sport Sciences in Osaka, Japan as well as other collaborative universities examined the effects of wearing a compression garment during overnight sleep on recovery from high-intensity eccentric lower-body exercise.

How to Sneak in a Total Body at Home Workout over the Holidays

November 20, 2017 by NCSF 0 comments

How are you going to maintain your workout routine over Thanksgiving? The gluttony of Thanksgiving does not need to be paired with laziness. Whether you are traveling home for Thanksgiving or having friends over for a “Friendsgiving” you can still find the time to sneak in a Holiday workout. Chances are you do not have a complete gym at home, so a bodyweight circuit is a great substitute.

Boosting that Back Function – 4 Stance Variations for the Good Morning

November 01, 2017 by NCSF 0 comments

The good morning exercise is excellent for developing core strength, hip extensor flexibility, and function synchronicity between the hips and trunk. It is favorable for enhancing the posterior kinetic chain as the movement requires cooperative force couples action across multiple joint segments. It is preferred for erector spinae development over back extension machines as the posterior chain work is closed-chain. The mechanics of the exercise require significant work from the erector spinae, gluteus maximus and hamstrings when full range of motion (ROM) is performed. The long resistance arm at the end-point of the eccentric phase tells the trainer that significant loading will not be needed or even useful/safe for most clients. Considering the flexibility and coordination requirements, trainers must make sure the client has the ROM, trunk stability, and lumbo-pelvic rhythm to maintain proper form. The traditional good morning exercise usually involves axial loading with a barbell, but many modifications can be employed (e.g., reaching a stability ball overhead or a medicine ball against the chest).

Breast Cancer and Exercise – The Inflammatory Fat Cell Connection

October 17, 2017 by NCSF 0 comments

A new systematic review and meta-analysis published by the American Association for Cancer Research examined the impact of exercise on insulin-like growth factor-axis, adiponectin (glucose regulator and fatty acid metabolizer), and other inflammatory cytokines associated with breast cancer.

8 Frequently Asked Questions About Breast Cancer

October 09, 2017 by NCSF 2 comments

Breast Cancer Awareness Month is the perfect time to examine common questions concerning the devastating form of cancer. About 12% (1 in 8) women are expected to develop invasive breast cancer over the course of her lifetime. In 2017, an estimated 252,710 new cases of invasive breast cancer are expected to be diagnosed among women in the U.S alone. Symptoms of breast cancer can include a lump in the breast, bloody discharge from the nipple, extreme swelling, skin changes and/or changes in the shape or texture of the nipple or breast. Oftentimes breast cancer will not present with any symptoms – making regular screening very important. Consequent treatment depends on the stage of cancer; which may consist of chemotherapy, radiation, and/or surgery.

Considering breast cancer’s high prevalence and distressful effects, let’s take a look at some frequently asked questions concerning breast cancer risk and related issues.