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  TheETG Classroom

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 Training in a manner consistent with human cellular function makes improvement more controllable, more stable, and more certain.

To be a good track coach one must -first- be a good physiologist.

To be a good medical doctor one must -first- be a good physiologist..

To be a good physiologist one must -first- be willing to…………

— put data ahead of dogma, follow the data -not- the crowd

— put science ahead of indoctrinated tradition

— put logic and reason ahead of faulty assumptions

— put mechanisms ahead of correlations and “risk factors”

— put critical thinking and clinical reasoning ahead of a memorized set of “if–then” statements

— read and apply large amounts of published research

— accept outcomes as the judge and jury of your work

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Cognitive Behavior Therapy [CBT]
Cognitive Behavior Therapy [CBT] and Cognitive Enhancement Therapy tend to be the among the only treatments for depression, schizophrenia, and various forms of “mental illness” that address the underlying issues of brain cell loss.
Arguably “mental illness” is due to brain cell loss.
The drug approach focuses on neurotransmitters, ignoring the loss of brain cells that produce the neurotransmitters.
National Association Of Cognitive Behavioral Therapy [CBT]
http://www.nacbt.org/
 
—– find a CBT practitioner in your area
http://www.nacbt.org/find-a-therapist/
 
—– Online counseling in Cognitive Behavioral Therapy
http://www.nacbt.org/cbt-online-cognitive-behavioral-therapy-from-a-certified-cognitive-behavioral-therapist/
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“Depression is one of the most prevalent and debilitating of the psychiatric disorders. Studies have shown that cognitive therapy is as efficacious as antidepressant medications at treating depression, and it seems to reduce the risk of relapse even after its discontinuation.”
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R.J.DeRubeis
Cognitive therapy vs. medications for depression: Treatment outcomes and neural mechanisms
Nature Reviews Neuroscience…..Volume 9 #10….October 2008….page 788 – 796
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“Many studies have confirmed the efficacy of cognitive behavioral therapy (CBT) as a treatment for depression. This study explored the mechanism of cognitive behavioral therapy from the perspective of individuals’ problem-solving appraisal.”
 
“Findings supported the research hypothesis that the more individuals improved their problem-solving appraisal, the more their depression decreased.”
 
“Additionally, it was discovered that the poorer individuals’ problem-solving appraisal before the cognitive behavioral therapy, the more improvement they had on depression and problem solving appraisal after the cognitive behavioral therapy.”
 
“In sum, findings suggested that problem-solving appraisal might play an important part in cognitive behavioral therapy for depression reduction…..”
 
Szu.Y.Chen et al
The Effect of Cognitive Behavioral Therapy (CBT) on Depression: The Role of Problem-Solving Appraisal
Research on Social Work Practice……Volume 16 #5……September 2006…..page 500 – 510
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“The evidence base for cognitive behavioral therapy (CBT) for depression is discussed…….identifies the need to deliver evidence-based psychosocial interventions and identifies cognitive behavioral therapy as having the strongest research base for effectiveness….”
 
G.Whitefield, et al
The evidence base for cognitive–behavioural therapy in depression: delivery in busy clinical settings
Advances in Psychiatric Treatment….Volume 9….2003…..page 21 – 30
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“Cognitive rehabilitation has shown efficacy in improving cognition in patients with schizophrenia….”
 
“…..examine differential changes in brain morphology in early course schizophrenia during cognitive rehabilitation vs supportive therapy”
 
“A 2-year trial with annual structural magnetic resonance imaging and cognitive assessments.”
 
“Cognitive enhancement therapy is an integrated approach to the remediation of cognitive impairment in schizophrenia that uses computer-assisted neurocognitive training and group-based social-cognitive exercises.”
 
“Patients who received cognitive enhancement therapy demonstrated significantly greater preservation of gray matter volume over 2 years in the left hippocampus, parahippocampal gyrus, and fusiform gyrus, and significantly greater gray matter increases in the left amygdala….”
 
“Less gray matter loss in the left parahippocampal and fusiform gyrus and greater gray matter increases in the left amygdala were significantly related to improved cognition and mediated the beneficial cognitive effects of cognitive enhancement therapy.”
 
“Cognitive enhancement therapy may offer neurobiologic protective and enhancing effects in early schizophrenia that are associated with improved long-term cognitive outcomes.”
 
S.M.Eack, et al
Neuroprotective effects of cognitive enhancement therapy against gray matter loss in early schizophrenia: results from a 2-year randomized controlled trial
Archives Of General Psychiatry…..Volume 67 #7……May 2010…..page 674 – 682

“Resistance training with ibuprofen supplementation…..”
“…..interactions for total bone content…..were significant. Resistance training with ibuprofen decreased total bone content (−1.5%)….”

“Ibuprofen consumed immediately after resistance training had a deleterious effect on bone mineral content…..”

D.Whitney, et al
Effects of Ibuprofen and Resistance Training on Bone and Muscle: A Randomized Controlled Trial in Older Women
Medicine & Science in Sports & Exercise — Volume 49 #4 — April 2017 — page 633

My FDA warning of the week
[July 9, 2015]…..“The U.S. Food and Drug Administration is strengthening an existing label warning that non-aspirin nonsteroidal anti-inflammatory drugs increase the chance of a heart attack or stroke.”

“Examples of nonsteroidal anti-inflammatory drugs include ibuprofen, naproxen, diclofenac, and celecoxib.”

“Patients taking nonsteroidal anti-inflammatory drugs should seek medical attention immediately if they experience symptoms such as chest pain, shortness of breath or trouble breathing, weakness in one part or side of their body, or slurred speech.”

“The risk of heart attack and stroke with nonsteroidal anti-inflammatory drugs, either of which can lead to death, was first described in 2005 in the Boxed Warning and Warnings and Precautions sections of the prescription drug labels.”

“Patients and health care professionals should remain alert for heart-related side effects the entire time that nonsteroidal anti-inflammatory drugs are being taken. We urge you to report side effects involving NSAIDs to the FDA MedWatch program, using the information in the “Contact FDA” box at the bottom of the page.”

Hamstring, calf, or quad issues occur at times when your fitness level is moving forward.
The rate of tissue tightening as your fitness level progresses in any given week may exceed the rate [frequency of stretching] and/or effectiveness of your stretching protocol. Such issues may be independent of the strength or lack there-of…of those tissues. Strength training is the most effective rehab approach but not the primary mechanism of prevention. Stay anabolic and do formal stretch sessions somewhat frequently to keep up with the rate of tissue tightening as your fitness level moves forward. Do these things and you remove the major limitations and road blocks that are embedded in most traditional approach training programs in our sport.

TheETG range of motion —– http://theetgtrackclub.com/documents/TheETGromsMasterOfSport.pdf

“Although there is obviously a training stimulus beyond which any additional load or stimulus does not induce further desired adaptation, the control mechanisms for the adaptive process require regular periods of overload…..”

“However, an imbalance between training frequency and subsequent recovery may give rise to an accumulation of training stress that results in a suboptimal adaptation response in skeletal muscle, termed overtraining. Therefore, the frequency of overload is important in defining the training stimulus, with adequate recovery required to ensure optimal muscle adaptation.”

V.Coffey, et al
Effect of High-Frequency Resistance Exercise on Adaptive Responses in Skeletal Muscle
Medicine & Science in Sports & Exercise…..Volume 39 #12…..December 2007…..page 2135-2144

 

“The production of reactive oxygen and nitrogen species……”

“Low to moderate doses of reactive oxygen and nitrogen species play a role in muscle adaptation to endurance training, but an overwhelming increase in reactive oxygen and nitrogen species may lead to increased cell apoptosis and immunosuppression, fatigued states and underperformance.”

 

N.A. Lewis, et al
Redox Homeostasis in the Elite Endurance Athlete
Sports Medicine.....Volume 45 #3.....March 2015....page 379

Help your athletes avoid getting sick by avoiding group think.

Group think. When you’re out and about, count the number of sinks and soap dispensers next to the door handle of your office building, school classroom, or college class building that 20 to 500 people have touched so far today. How many are located next to the elevator button or auto-door button you just touched that were previously touched by 50 to 300 people so far today. How many sinks and soap dispensers are located next to that person you just shook hands with.

Group think. You’re watching that dude in the bathroom wash his hands like he’s scrubbing for surgery. But what’s this. On his way out he sneezed into his hand, then grabbed the door handle to pull it open and leave. Hmmm, those 10 guys that left after him grabbed that handle. Now they’re using that hand to rub their nose or put french fries in their mouth.

Stepping out of group think and into critical thinking.
Cold and flu viruses don’t get into your body unless –you– put them there. The adhesion molecules that viruses and bacteria use to cling to your hands can be overcome by wiping your hands on your clothes. Since the answer to the questions asked at the beginning of this post is zero [0], the assumption is that you are wearing clothes and thus you don’t need a sink and soap dispenser to be located next to everything you touch.

Group think. That anti-bacteria liquid-gel dispenser in the hallway or next to the door in you office building or school. Are you certain that stuff works? Or is it just another thing that protein pumps or something else along the membrane of a virus or bacteria will adjust to over time, further contributing to the “super bug” phenomena.
And cleaning the common surfaces at home. Are you sure that anti-bacterial spray stuff you got at the grocery store is more lethal to viruses and bacteria than a basic spray bottle into which you put water, baking soda, and salt, with no super-bug producing after-effect.

Viruses don’t get into your body unless –you– put them there.
—– program into your brain a deeply ingrained habit to wipe your hands off on your clothes after you touch common surfaces when you’re out and about, after you’re done with the grocery cart, after you shake hands with somebody, after you push open the door to –leave– the public bathroom, office building, college dorm, etc, etc, etc..

—– program into your brain a deeply ingrained habit to wipe your hands off on your clothes before you use them to rub or touch your eyes―nose–mouth.

TheETG Competent Self-Care Packets
TheETG Immune System
http://theetgtrackclub.com/documents/TheETGimmuneboost.pdf

programmed fluid intake -vs- make it up as you go along…….
“Drinking ad libitum during exercise often leads to dehydration…..”
“…..to study the effect of a prescribed hydration protocol matching fluid losses on a simulated 30-km criterium-like cycling performance in the heat….”

“10 elite heat-acclimatized male endurance cyclists performed three sets of criterium-like cycling,
which consisted of a 5-km cycling at 50% power max followed by a 5-km cycling all out at 3% grade (total 30 km).”
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“Participants rode the course on two separate occasions and in a counterbalanced order, during either ad libitum drinking (drink water as much as they wished) or prescribed drinking (drink water every 1 km to match fluid losses).”
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“The data suggested that prescribed drinking to match fluid losses during exercise in the heat provided a performance advantage because of lower thermoregulatory strain and greater sweating responses.”
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Bardis, et al
Prescribed Drinking Leads to Better Cycling Performance than Ad Libitum Drinking
Medicine & Science in Sports & Exercise — Volume 49 #6 — June 2017 — page 1244

 

“To inform anti-doping policy and practice, it is important to understand the complexities of doping. The purpose of this study was to collate and systematically examine the reasoned decisions published by UK Anti-Doping for doping sanctions in rugby union in the UK since the introduction of the 2009 World Anti-Doping Code.”
 
“Case files were content analysed to extract demographic information and details relating to the anti-doping rule violation, including individuals’ explanations for how/why the anti-doping rule violation occurred. Between 2009 and 2015, 49 rugby union players and one coach from across the UK were sanctioned. Over 50% of the cases involved players under the age of 25, competing at sub-elite levels.”
 
“Reasons in defence of the anti-doping rule violation focused on functional use and lifestyle factors rather than performance enhancement.
 
“The findings also deconstruct the view that “doped” athletes are the same. Consequently, deepening understanding of the social and cultural conditions that encourage doping remains a priority.”
 
L.Whitaker, S.Backhouse
Doping in sport: an analysis of sanctioned UK rugby union players between 2009 and 2015
Journal Of Sport Sciences — Volume 35 #16 — 2017 — page 1607
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ETG info……drugs & drug testing, sham & scam —– http://theetgtrackclub.com/documents/TheETGstopdrug.pdf

“A total of 20 sprinters (10 Male, 10 Female), including world-class and elite athletes, were assessed. Start phases from the “set” position to the first two steps were analysed.”

“Linear regression analyses showed a few significant differences between sexes when taking into account the effect of performance level: Males had shorter pushing phase duration, higher horizontal velocity at block clearing, and shorter contact times of the first two steps. Conversely, the performance level affected most of the examined parameters: faster sprinters showed the centre of mass closer to the ground and a more flexed front knee in the “set” position, longer pushing phase duration, lower vertical velocity of the center of mass at block clearing, and longer contact times and shorter flight times in the first two steps.”

S.Ciacci, et al
Sprint start kinematics during competition in elite and world-class male and female sprinters
Journal Of Sport Sciences — Volume 35 #13 — 2017 — page 1270

“It is widely accepted in the literature that athletes of West African origins achieve the best sprint performances, while athletes originating from East Africa are the most efficient at long distances. So far, no study has measured the evolution of these groups’ contribution from 100m to the marathon.”

“Speed, morphology and geographic origin of the top 100 male and female athletes (from 100m to the marathon) were collected and analyzed over the 1996-2012 period.”

“The amount of male sprinters (100, 200 and 400m) originating from West Africa increased from 57.7% in 1996 to 72.3% in 2012….”

“….female sprinters from West Africa increased from 55% to 65% over the same period.”

“For long-distance runs (3000m, 10,000m and marathon), male athletes from East Africa represented 32% in 1996 ; this proportion increased to 65.7% in 2012.”

“It also increased over the same period from 9% to 39% for women.”

A. Marc, et al
Geographic enrolment of the top 100 in athletics running events from 1996 to 2012
Journal of Sports Medicine and Physical Fitness — Volume 57 #4 — page 418

Lotta push back. These studies with placebo groups starting to accumulate now.
As I’ve said for over a decade, its not the altitude, the air, or red blood cells, its the hills that come with being in the mountains. You just need the hills [if you look around you can find some at sea level too], not the altitude, not the oxygen, and not the EPO………

“The aim was to investigate whether 6 weeks of normobaric “Live High-Train Low” using altitude tents affect highly trained athletes incremental peak power, 26-km time-trial cycling performance, 3-min all-out performance, and 30-s repeated sprint ability.”

“In a double-blinded, placebo-controlled cross-over design, seven highly trained triathletes were exposed to 6 weeks of normobaric hypoxia “Live High-Train Low” and normoxia (placebo) for 8hours/day.

“Live High-Train Low” exposure consisted of 2 weeks at 2500m, 2 weeks at 3000m, and 2 weeks at 3500m.”

“Incremental peak power output was similar after both interventions, placebo….Likewise, mean power output was similar between treatments as well as before and after each intervention for time trial, placebo, and 3-min all-out.”

“Furthermore, peak- and mean power output during repeated sprint exercise was similar between groups at all time points. In conclusion, 6 weeks of normobaric “Live High-Train Low” using altitude tents simulating altitudes of 2500–3500m conducted in a double-blinded, placebo-controlled cross-over design do not affect power output during an incremental test, a ~26-km time-trial test, or 3-min all-out exercise in highly trained triathletes. Furthermore, 30s of repeated sprint ability was unaltered.”

J.Bejder, et al
Endurance, aerobic high-intensity, and repeated sprint cycling performance is unaffected by normobaric “Live High-Train Low”: a double-blind placebo-controlled cross-over study
European Journal of Applied Physiology — Volume 117 #5 — May 2017 — page 979

 

Large section with studies showing no efficacy for altitude training or EPO use…..TheETG background science info —– http://theetgtrackclub.com/documents/TheETGsportscibackgroundMasterOfSport.pdf

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