1. Home
  2. Blogs

Explore Articles & Insights

Discover valuable content across health, lifestyle, wellness and more.
Use filters or search by keywords, category, subcategory, hashtags, or content.

Mens sana in corpore sano is a Latin phrase, translated as "a healthy mind in a healthy body". Another translation is “A sound mind in a sound body”.
Mens sana in corpore sano is a Latin phrase, translated as "a healthy mind in a healthy body". Another translation is “A sound mind in a sound body”.

A Healthy Mind in a Healthy Body: Professor Phil Ross, M.S. CPT Mens sana in corpore sano is a Latin phrase, translated as "a healthy mind in a healthy body". Another translation is “A sound mind in a sound body”. This is an adage promoted by the ancient Greeks and Romans centuries ago and current scientific evidence points toward this statement as being true. If we consider that regular bouts of exercise increase our blood flow and spur the body to create more capillaries to expand the circulatory system and increase the footprint of the reach of our total cardiovascular system. These benefits are undeniable. (Green & Daniel, 2014) Regular exercise contributes to brain growth factors. The data demonstrates that cognition, neurogenesis and vascular functions are all improved. (Powers & Howley, 2015) If we consider the hippocampus and brain structure, a steady exercise regimen has increased not only neurogenesis but angiogenesis. The incident of inflammation is also reduced by the central nervous system which leads to improved growth factor signaling. (Cotman, Berchtold & Christie, 2007) Physical health and brain stimulation are not the only aspects of well being that benefit from regular exercise. When an individual exercises, the release of endorphins, the natural opiates produced in the pituitary gland of the brain, act to reduce pain and elevate mood. (Green, 2014) The term “runner’s high” resulted from the euphoric state that runners get when these endorphins are released. “And a lot of what we do know about exercise is gleaned from animal studies. But one potential cause that seems especially promising is related to neurogenesis, or the growth of new neurons in the brain, says Dr. Trivedi.” (Scobba, 2014) Even though the exact contributing factor is unknown, people that exercise tend to avoid depression in the first place and use exercise as a means to combat it as opposed to reliance on side effect laden pharmaceuticals. The post training physical and mental state is one that fitness enthusiasts crave and strive to achieve on a regular basis. As people age, the benefits of physical fitness help to keep the brain stimulated and helps reduce and/or stave off the effects of Alzheimer’s, depression and lessen the severity of strokes and other types of brain injuries. People in good physical condition also require shorter recovery periods if and when illness occurs. In the case of the Mind-Body exercise of Tai Chi and Hatha Yoga, the combination of breathing, weight shifting and memorization of movement has multiple beneficial effects upon the physical, emotional and even spiritual well being of the participant. (Bryant & Green, 2012) The relationship between force and speed is often misinterpreted. FORCE: Strength or energy as an attribute of physical action or movement. SPEED: The rate at which someone or something is able to move or operate. Force and speed in regard to muscular contraction are primarily generated by Type llx muscle fibers, due the necessity of rapid excitation to generate the aforementioned fiber type. This occurs in the fast fibers because the sarcoplasmic reticulum in the fast fibers releases calcium at a faster rate. It’s also important to note that the fast fibers have a higher ATPase activity than that of the slow twitch fibers. The pulling of actin over the myosin molecule results in the shortening of the muscle (contraction) and thus generates force. The number and size of the motor units recruited are the main components that determine the force of a muscle contraction. The larger the motor unit the greater the potential force. The initial muscle fiber length plays a big role as well. There is an optimum length for a muscle fiber as it relates to the overlap of actin and myosin. If at rest the fiber is too long, the overlap between actin and myosin are limited and therefore there are less cross-bridges are able to attach. (Powers & Howley, 2015, pgs. 178, 179) Liken this to a fighter. There is an optimal size and weight for a fighter where force and speed maximize power. If this were not the case, then the largest person would be the best fighter. History has proven this not to be true. The proper mix of size and speed produce the best fighter. Speed is also a function of the fast twitch muscle fibers. During high velocity movement, the actin-myosin filaments move past each other at a very fast rate. This lowers the number of cross-bridges that can be made, thus decreasing potential force. Fighters and punching power comes to mind. Faster striking does not necessarily yield more power. Yes, speed does add to power up to a certain point, but at some point, the speed of the punch diminishes the power of the strike. A fighter will use the quicker jab technique to set up the slower, more powerful cross in hopes of landing the knockout blow. Yes, the jab is faster, but not as powerful. Even though power equals force plus speed (velocity), to reach optimal power, there must be a balance. At some point, the peak force of a muscular contraction will be diminished as speed is increased. (Powers & Howley, 2015, pg. 181) Control of heart rate and stroke volume are tantamount to body to maintain homeostasis and or achieve steady state during exercise. This is a fairly complex and involved task. Cardiac output is a function of heart rate multiplied by stroke volume or Q = HR x SV. Heart rate is regulated by the autonomic nervous system via a negative feedback loop garnering the information from the body’s increased demand of oxygen for the skeletal muscles. The parasympathetic system receives direction from the medulla oblongata to release acetylcholine that causes a decrease in activity of the SA and Av nodes. The heart rate is then lowered. The sympathetic nervous system is responsible for the increase in heart rate through the cardiac accelerator nerves. The fibers release norepinephrine and act upon the beta receptors. The system receives and interprets impulses from various parts of the circulatory system to accommodate changes in the specific parameters. (Powers & Howley, 2015, pg. 199) Stroke volume is regulated by EDV (End Diastolic Volume), aortic blood pressure and the strength of ventricular contraction. An increase in aortic pressure results in a decrease in stroke volume, resulting in an inverse relationship. Another contributing factor to stroke volume is the release of nephrine and norepinephrine as inspired by the sympathetic nervous system. Other factors that regulate stroke volume during exercise are the venoconstriction that increases venous return, movement of the blood toward the heart from contraction of the skeletal muscles and increased depth of breath by the mechanical action of the respiratory pump. (Powers & Howley, 2015, pg. 200, 201) The notion of a central command and the workings as described refer initiation via a motor signal developed within the higher levels of the brain. Although only theoretical at this point, the processes employed are based in sound science. This signal from the brain is created to drive motor signals. This signal is generated in less than once second and goes both directly to the skeletal muscle and to the cardiovascular control center that in turn forwards signals to the heart and blood vessels. The CV center also receives input from the pressure sensitive baroreceptors and the chemoreceptors as well as the mechanoreceptors of the skeletal muscle resulting in a finely tuned feedback system. What is originally initiated by the higher brain function in response to exercise is then manifested into a negative feedback system to control the function of the body in response to exercise. Despite all of the studies and knowledge that has been garnered regarding human physiology in the past few centuries, there is still much to be learned. The advancements in training protocols, nutrition, discovery of new neural pathways and how to harness the power potential of humans in my estimation, is unlimited. Every year seems to shed light on a new subject to improve and enhance performance and health. It’s a great time to be in this field! Article by: Philip Ross, Master RKC, ACE CPT, 8th Degree Black Belt Philrossmma1@gmail.com https://www.philross.com/ References Bryant, Cedric X., Ph.D., FASM and Green, Daniel J. Essentials of Exercise Science for Fitness Professionals. (2010, 2011, 2012) American Council on Exercise. ISBN 9781890720315. 4851 Paramount Drive, San Diego, CA, 92123 Cotman, Carl W., Berchtold, Nicole C. and Christie, Lori-Ann. Exercise builds brain health: key roles in growth factor cascades and inflammation. TRENDS in Neurosciences Vol.30 No.9. August 31, 2007. Definitions of Force and Speed paraphrased from these sources: http://www.dictionary.com/browse/speed http://www.dictionary.com/browse/force Green , Daniel J., Project Editor. ACE, American Council on Exercise (2014). ISBN 978-1-890720-50-6. American Council on Exercise Personal Trainer Manual, Fifth Edition. Powers, Scott K., and Howley, Edward T. Exercise Physiology, Theory of Application and Performance. 9th ed. New York: McGraw-Hill, 2015. Scobba, Christa. Does Exercise Really Fight Depression? Men’s Health. http://www.menshealth.com/health/how-exercise-fights-depression October 29, 2014

Read More
By Phil Ross Aug 05, 2025
There are many purported methods of achieving the ultimate level of fitness. Some are better than others, but is there one tool, one method, one philosophy that shines above them all?
By Phil Ross Aug 05, 2025
There are wide arrays of health concerns facing our ever changing and continually aging population.
There are wide arrays of health concerns facing our ever changing and continually aging population.

Is a Sedentary Lifestyle the New Smoking? By Professor Phil Ross, M.S. CPT There are wide arrays of health concerns facing our ever changing and continually aging population. The recent trends over the past three to four decades have witnessed us experiencing increased obesity rates, an aging population and only approximately 1/5th of Americans meeting the recommended daily exercise requirements (Green, 2015). However, all is not lost. A great deal of research and concerned health and fitness professionals and scientists are bringing to light the mounting issues and the ramifications of living an unhealthy lifestyle. Our health is not only affected, but an unhealthy population is a financial drain upon society. In 2015, studies demonstrated that there was a decline in new diabetes case and smoking has dropped over 20% in the last decade (Carroll, 2016). All of the news about our health is not all “doom and gloom” and it appears as if we’re going in the right direction, but we still have a great deal of work to do. Is a sedentary lifestyle the new smoking? The most recent data certainly validates the relevancy of this question. According to the most recent studies, a sedentary lifestyle is one of the leading factors contributing to Coronary Heart Disease, CHD. As with smokers, physically inactive people are twice as likely to develop CHD (Powers, Howley, 2015, pg. 316). Smoking, inactivity and poor nutrition are the leading causes of CHD as far as the behavioral contributing risk factors are concerned. This should come as no surprise. If we consider how human beings evolved and what we were best designed for compared to the current condition of most modern-day homo sapiens, 72 percent of Americans are overweight and 43 percent are obese, we are far from the mark of the world’s best warm weather, long distance runners. Humans are weak and unathletic, when compared to the rest of the animal kingdom. We aren’t fast, can’t jump high and have no claws or do we have large fangs or venom. If we did not possess a large brain and an opposable thumb, we’d be relegated to eating fruits, vegetables and carrion and we’d be at mercy of the other more powerful, well equipped predators (Stipp, 2012). One word of caution when considering overweight percentages though, if the data is simply based on BMI (Body Mass Index), the results may be skewed due the failure of BMI to consider muscle mass of athletes and the larger structure of some races (Green, 2014). There are several factors that determine adherence to an exercise program. One of them is background. If an individual has been sedentary for a significant duration, they may come from one of many backgrounds. Examples may individuals who have either never worked out or they are a former athlete/exerciser that has not done so in a long time. Each situation presents its own set of challenges. For those who have never trained before, working out, becoming sore and tired is a new phenomenon. This may create a level of anxiety and if they become too sore, get blisters, perform poorly, or sustain an injury; the chances of continuance of their exercise regimen is significantly diminished. A strenuous workout routine will discourage a novice exerciser. If a deconditioned subject becomes injured, the quest for fitness will most likely end. The former exerciser that has decided to get back in shape has a far greater chance of maintaining adherence to an exercise program. The main issue concerning this population is their unrealistic memory. Their minds harken back to a time when they were strong and fit and they truly believe that they can still do what they once were able to. However, their bodies are not the same. This group of people stand a greater chance of becoming injured and must be monitored closely while exercising. When we are considering public health concerns in regard to sedentary individuals, we must look at how to increase adherence and avoid injury. Either one of the aforementioned will end or significantly hamper the efforts of converting a sedentary individual into an avid exerciser leading a healthy lifestyle. These are some of the main reasons that small increments and achievable goals are preferable to pushing one’s self too far. Another big deterrent is perceived lack of time. It’s far easier to schedule 20 to 40 minutes bouts of exercise at a moderate pace than it is to set aside two hours of a hardcore physical session. Plus, the risk/reward equation must be taken into consideration. Another consideration is the reduction/prevention of Type 2 diabetes. Smaller duration, more numerous bouts of daily exercise are beneficial in training the body to regulate glucose and insulin balance in the muscles and blood. Many sedentary individuals are either prediabetic or are already suffering from Type 2 diabetes. Exercise results in more lean body mass and less adipose tissue and can both serve as an appetite suppressant and/or a stimulant. The range of body fat percent is different between men and women. The American Council on Exercise recommends that men maintain between 14 to 24 percent body fat for optimal fitness and athletes and are recommended to be at 6 to 14 percent. Women should maintain between 25 to 31 percent for optimal health and 21 to 24 percent for athletes (Green, 2014). <!--[if gte vml 1]> <![endif]--><!--[if !vml]--><!--[endif]--> Chart courtesy of ACE Personal Trainer Manual, 5th Edition Exercise, especially intense bouts of resistance training, increases muscle mass and bone density. Of the five aspects of physical fitness; cardio respiratory fitness, muscular strength, muscular endurance, flexibility and body composition, the latter is the most physically noticeable. Exercisers receive compliments and encouragement from coworkers as their bodies take on a more fit form. Their family and friends take notice as their body morphs into a leaner more mobile version as their energy level improves. These changes also help an individual’s psyche. Most of the information that we read pertains to losing weight. However, there is a certain portion of the population desiring accumulation of body mass. Power Lifters, Bodybuilders, Football Players, Shot Putters, etc. These athletes want to gain size. Lifting heavy weights and consuming mass quantities of food is favorable to reaching their goals, so the increased appetite from training is a positive attribute for them. Some research suggests exercise doesn't always cause hunger but can curb it. "Exercise may lower levels of ghrelin, a hormone that stimulates appetite in the short term, while raising levels of peptide YY, a hormone that suppresses appetite," says study author David Stensel, Ph.D., reader in exercise metabolism at Loughborough University (Mickel, 2011). Exercise may initially suppress the participant’s appetite, especially after a vigorous session, due to the increased body temperature. However, as the temperature drops, the body will begin to release ghrelin, which stimulates the appetite. The important issue to concern ourselves with here is what is our goal? If the goal is to lose weight, exercise alone will not be sufficient, but it’s an important piece of the equation. The proper nutrition and caloric ingestion to expenditure must be adhered to so that goals are met and optimal health is achieved. Muscular metabolism increases 5 to 15 times of the resting rate to provide the energy to for skeletal muscles to contract and depending upon the type and intensity of the exercise, 70 to 100 percent is released through heat (Swaka, et al, 1993). If the athlete has acquired sufficient heat acclimatization, their responses to the hot and humid environments are more favorable than those not accustomed to the aforementioned conditions. The same acclimatization effects are noted with respect to altitude. Considering that V02 Max decreases approximately 2.6% for every 1000 feet above 3200 feet, the amount of available oxygen is less and the cardiovascular system must work much harder for the same workload at lower altitudes (Levine, 2002). If a fighter has a bout scheduled in a high altitude arena, their trainers will move the training camp to the high altitude location several weeks prior to the event to help offset these effects. The human body is a complex machine that requires constant monitoring, exercise and proper nutrition to maintain optimal health. Even with all of these requirements, it’s a miraculous organism that has great adaptability and ability to cope with adverse conditions. <!--[if !supportLineBreakNewLine]--> <!--[endif]--> References Bryant, Cedric X., Ph.D., FASM and Green, Daniel J. Essentials of Exercise Science for Fitness Professionals. (2010, 2011, 2012) American Council on Exercise. ISBN 9781890720315. 4851 Paramount Drive, San Diego, CA, 92123 Carroll, Linda. January 2, 2016. 2016: The year Americans get serious about getting healthy? http://www.nbcnews.com/health/health-news/2016-year-americans-get-serious-about-getting-healthy-n488731 Green , Daniel J., Project Editor. ACE, American Council on Exercise. 2014. ISBN 978-1-890720-50-6. American Council on Exercise Personal Trainer Manual, Fifth Edition. Hagobian, Todd A.. Braun, Barry. 2010. Physical Activity and hormonal regulation of appetite: Sex differences and weight control. Mickel, Kelly. October 12, 2011. The truth about exercise and diet. Self. http://www.self.com/story/exercise-and-appetite. Nall, Rachel. September 14, 2010. Does Exercise Increase the Appetite? Livestrong.com. http://www.livestrong.com/article/244704-does-exercise-increase-the-appetite/ Powell, Alvin. April 19, 2007. Humans, hot, sweaty, natural born runners. Harvard Gazette. http://news.harvard.edu/gazette/story/2007/04/humans-hot-sweaty-natural-born-runners/ Powers, Scott K., and Howley, Edward T. 2015. Exercise Physiology, Theory of Application and Performance. 9th ed. New York: McGraw-Hill. Sawka, Michael., Wenger, Bruce., Young, Andrew J., and Pandolf, Kent B. 1993. Nutritional Needs in Hot Environments: Applications for Military Personnel in Field Operations. Stipp, David. June 4, 2012. All men can’t jump. http://www.slate.com/articles/sports/sports_nut/2012/06/long_distance_running_and_evolution_why_humans_can_outrun_horses_but_can_t_jump_higher_than_cats_.html

Read More
By Phil Ross Aug 05, 2025
Human movement enables us to survive and thrive. Whether movement was developed due to our ability to think and reason or if our ability to think and reason created our movement is still up to debate
Human movement enables us to survive and thrive. Whether movement was developed due to our ability to think and reason or if our ability to think and reason created our movement is still up to debate

Human Movement by Professor Phil Ross, M.S. CPT Human movement enables us to survive and thrive. Whether movement was developed due to our ability to think and reason or if our ability to think and reason created our movement is still up to debate. It’s my personal feeling that they were developed in tandem in accordance with the demands of how to best enable ourselves to cope with the environment and the challenges that we faced (and face) as we humans evolved. I must admit that the physiological components are necessary as a starting point. How do we measure this movement and why is it important? The importance of human movement measurement can be found in teaching, performing and learning tasks. There is an important cognitive learning curve to skill based movements. The testing of the skills will yield information to the researcher of how well a student/subject/athlete/employee is either a) suited for a job or b) how much they have improved over time. Measurement of performance is extremely important in terms of skill acquisition and potential of performance. The data gathered from the measurements of the skill are only as useful as the tests used to garner the information. There are two aspects of measurement that bode consideration: Reliability and Validity. The reliability of a test is based on several components. Is the test repeatable? How do we create an environment that allows us to have a repeatable test? We need to remove as many variables as possible to enable the subject the best opportunity to repeat the performance in the same fashion. For example, when I instruct a martial arts student on how to perform a particular movement or form/kata (series of movements executed in a pattern to simulate fighting), we seek repeatability of the how the movement is done. I advise of them of the body placement and when they perform it properly, I have them remember that “feeling” that they have and instruct them to seek to repeat that feeling. The kata, movement or form is done in a repeatable fashion and is thus recognizable by those familiar with the movement pattern. This enables the martial artist to be judged and evaluated. The only issue that I foresee with a method employing a sterile environment is the reduction/elimination of the heightened awareness and biological response that occur in humans under stress. Some people perform exceptionally well in practice but do not fair as well in actual application of the techniques in a contest. Others compete much better than they practice by channeling the biological functions such as adrenaline, and increased focus to increase their level of performance. The other aspect to contemplate is the validity of a test. Does the test translate to measurement of ability to perform a task? If we were attempting to determine the potential of an athlete competing in the long jump and we used the standing jump as a barometer, which would make sense. However, if we were trying to gauge how the athlete may perform in the long jump by testing their ability on the ping pong table, that test would not make any sense. The test must have some applicable performance aspect related to the task to be considered valid. There needs to be correlation to the test and the actual task for the test to have validity and for the researcher to collect meaningful data. Article by: Professor Philip Ross, M.S., Master RKC, ACE CPT, 9th Degree Black Belt Philrossmma1@gmail.com https://www.philross.com/ Reference: Schmidt, Richard D. and Lee, Timothy D. (2011). Motor control and learning: A behavioral emphasis. (5th Edition) Champaign. Il: Human Kinetics. Printer: Sheridan books.

Read More
By Phil Ross Aug 05, 2025
Health, fitness, physical activity and exercise cannot and should not be separated in my estimation. The relationship between exercise physiology on the aforementioned is one of mutual effect.
Health, fitness, physical activity and exercise cannot and should not be separated in my estimation. The relationship between exercise physiology on the aforementioned is one of mutual effect.

How we Live Effects how We Move by Professor Phil Ross, M.S. CPT Health, fitness, physical activity and exercise cannot and should not be separated in my estimation. The relationship between exercise physiology on the aforementioned is one of mutual effect. What happens to the body’s seven systems; cardiovascular, respiratory, digestive, skeletal, nervous, muscular and endocrine (Bryant and Green, 2012) are inseparable from what a person does in the realm of health, fitness and physical activity. Consider how blood flow is increased and more capillaries developed to deliver nutrients to the cells through exercise and physical activity. Proper diet and nutrition also have a profound effect on the health and repair of tissue. This is simple one aspect. There are many aspects to consider when it comes to health, physiology and exercise. Exercise physiology is an overwhelmingly indispensable component in relation to overall health with vast amounts tentacles reaching many areas of life. In America today, we have an obesity epidemic, with 37.5% (World Health Organization, 2011) of the population being termed obese and over 65Þemed as overweight (Robert Wood Johnson, 2016). From 1991 to the year 2000, the obesity rate rose from 20 percent to 25 percent. 2006 witnessed only Mississippi and West Virginia with rates above 31 percent. Currently, the rate is almost 38 percent with 8 percent termed as morbidly obese. This epidemic is of epic proportions. This is not only an American issue. Worldwide obesity has more than doubled since 1980 and 10 percent of the world’s overall population is obese (World Health Organization, 2011). The state of obesity is the United States of America is at epidemic proportions. According to the statistics provided by Robert Wood Johnson (2016), “Adult obesity rates now exceed 35 percent in four states, 30 percent in 25 states and are above 20 percent in all states. Louisiana has the highest adult obesity rate at 36.2 percent and Colorado has the lowest at 20.2 percent. ”A full 66 percent of American adults are overweight and nearly 35 percent fall into the obese category (Martin, 2010). Many people rightfully fixate on these statistics when considering the health of a society. Even though the obesity statistics are staggering and lead to many other ailments; diabetes, hypertension, heart disease, depression, to name a few, there is another element. How a person moves. There are many facets of exercise physiology as it relates health, fitness, physical activity and exercise. As stated previously, the obesity issue in America is at epidemic proportions and is growing worldwide, but I’d like to address another issue that is closely related and, I believe, a contributing factor to the obesity issue. How people move. How people move is tantamount to their physical activity and overall health. If someone is experiencing pain, their impetus to engage in physical activity is affected. The major joints in the human body favor either stability of mobility. Certain joints of the body prefer stability and others favor mobility. Here’s a rundown from the ground up of the joints. The joints that favor stability are the foot, knee, low back and scapular region. Those that flourish in mobility are the ankle, hip, thoracic spine (middle back) and glenohumeral joint (shoulder) (Green 2014). The joints need to do what they are designed to do, if not asymmetries and injuries occur. Here’s the double whammy, not only will the misaligned joint be affected, but the ones both above and below will as well. For example, if a person has tight hips, their hip movement is compromised, but the movement forced to take place in other parts of the body, namely the knee and/or the low back, the stability favoring joints above and below. This creates instability of these joints resulting in pain and anomalies. Many people have low back pain; they may stretch their backs, get chiropractic adjustments or take as many pain pills as they wish, however the issue is still not being addressed. The origin of pain may lie in the hips being tight and immobile and/or hamstrings being too tight. The individual may also have immobility issues with their thoracic spine, aka T-Spine, where this region is not strong enough or mobile enough for the subject to move safely. Are the erector spinae and the multifidus muscles (muscles that connect the vertebra) strong and engaged? How about the rhomboids, trapezius and other muscles of the scapula, are they developed and does the individual know how to keep them engaged? On many occasions, issues of the low back lie in the areas above and below. Addressing the strength and flexibility on these major joints often has a significant effect upon relieving back pain. This is where exercise physiology comes in. Move with purpose and in a fashion that promotes proper alignment, symmetrical patterns, and flexible, mobile and stable joints in accordance with their design. The better that a person is able to move; the easier it is to become healthy, active and engage in physical exercise. References Bryant, Cedric X., Ph.D., FASM and Green, Daniel J. Essentials of Exercise Science for Fitness Professionals. (2010, 2011, 2012) American Council on Exercise. ISBN 9781890720315. 4851 Paramount Drive, San Diego, CA, 92123 Green , Daniel J., Project Editor. ACE, American Council on Exercise (2014). ISBN 978-1-890720-50-6. American Council on Exercise Personal Trainer Manual, Fifth Edition. Martin. (2010). Statewide Physical Fitness Testing: Perspectives From the Gym. Research Quarterly for Exercise and Sport, 81(2s). doi:10.5641/027013610x13100547898112 Robert Wood Johnson Foundation. (2016, November) "Obesity Rates & Trends." Obesity Rates & Trends: The State of Obesity. N.p., n.d. Web. http://stateofobesity.org/rates/ World Health Organization (2011). Obesity and Overweight. www.who.int/mediacentre/factsheets/fs311/en/

Read More
By Phil Ross Aug 05, 2025
How do we as humans move? How do we avoid or minimize pain? Have you ever noticed that there are three major areas of pain in people and have you pondered as to why these areas are so afflicted, even on people that are “in shape”?
How do we as humans move? How do we avoid or minimize pain? Have you ever noticed that there are three major areas of pain in people and have you pondered as to why these areas are so afflicted, even on people that are “in shape”?

How do you move? By Professor Phil Ross, M.S. CPT How do we as humans move? How do we avoid or minimize pain? Have you ever noticed that there are three major areas of pain in people and have you pondered as to why these areas are so afflicted, even on people that are “in shape”? The Low Back (Lumbar Region), the Knee (Distal Femur, Proximal Tibia, Fibula and Patella) and the Shoulder (Glenohumeral and the Sternoclavicular Joints) are the pain points for many people, why is this so? Two words need to be considered, Stability and Mobility. Certain joints of the body prefer stability and other favor mobility. Here’s a rundown from the ground up of the joints. The joints that favor stability are the foot, knee, low back and scapular region. Those that flourish in mobility are the ankle, hip, thoracic spine (middle back) and glenohumeral joint (shoulder). The joints need to do what they are designed to do, if not asymmetries and injuries occur. Here’s the double whammy, not only will the misaligned joint be affected, but the ones both above and below will! For example, if a person has tight hips, their hip movement is compromised, BUT the movement has to take place in other parts of the body, namely the knee and low back, the stability favoring joints above and below. This creates instability of these joints; hence pain and anomalies result. Many people have low back pain; they may stretch their backs, get chiropractic adjustments or take as many pain pills as they wish, the issue is still not being addressed. The issue may lie in the hips being tight and immobile and/or hamstrings being too tight. They may also have immobility issues with their Thoracic spine, aka T-Spine, where this region is not strong enough or mobile enough for the subject to move safely. Are the erector spinae and the multifidi muscles (muscles that connect the vertebra) strong and engaged? How about the rhomboids, trapezius and other muscles of the Scapula, are they developed and does the individual know how to keep them engaged? On many occasions, issues of the low back lie in the areas above and below. Addressing the strength and flexibility on these major joints often has a significant effect upon relieving back pain. How do we address and avoid these issues? Well, if you are not training, start. You’ll move better, feel better and live a longer if not a more productive life. Next is to consider that type of training that you are doing. Is it cardio, mobility or strength based? Are you getting the correct balance for optimal health? In the case of strength or resistance training are closed chain or open chain exercises involved? Closed chain movements involve more joints of the body and tend to be better for you. Open chain movements are more isolated movements that can have a shearing effect on the joint. Here’s an example, Bodyweight Squats verses Leg Extensions. Bodyweight (or weighted for that matter) are a closed chain movement. The major joints and muscle groups addressed are the hip, knee and ankle as far as the joints go and the glutes, quadriceps, hamstrings and gastrocs (calves) on the muscle side of the equation. There are other muscles and stabilizers involved, but to lesser degrees. There is also a good deal of core engagement involved for bracing, but we’ll address this at another time. The feet are planted firmly and positive joint compression is employed. Leg Extensions only address the Quadriceps in a concentric (muscle contraction) and eccentric (muscle extension) fashion. The other leg muscles are virtually dormant and only the knee joint is involved. There is a shearing effect on the knee joint and may cause injury over time. In my estimation, this machine should be disassembled, melted down and repurposed as something useful, like a Kettlebell! Just ask yourself, when you walk, run or jump – do you isolate a muscle or utilize the entire limb and torso? If you are in a rehabilitation situation or are a bodybuilder, then muscle isolation may be a requisite, but otherwise multi-joint movements are superior. There are many reasons why I use Kettlebells as my central mode of training. With my one tool, the Kettlebell, all of the facets of fitness are addressed: Strength, Explosive Power, Flexibility, Durability, Muscular Endurance, Cardiovascular and Mobility. Let's consider mobility. When outsiders (I'm referring to those not acquainted with bonafide Kettlebell training when I say outsiders), view Kettlebell training as strength, explosive power and muscular endurance, not health promoting mobility. Additionally, and often in conjunction with the bo staff, freehand mobility and calisthenics that we perform on a daily basis in our classes, there are a three Kettlebell based complexes that my students engage in as a means to prepare their bodies for the rigors of the impending session. We execute 10 repetitions of each, each side or in each direction where applicable. They are the combinations (complexes) of 1) Figure 8, Low, Middle and High Halos, 2) Bottoms-Up Crescent Swings, Kettlebell Good Mornings and Goblet Squats and 3) The Armbar, Lying Side Press and Kettlebell Pullover. Let's delve into the latter of the combination of movements; Armbar, Lying Side Press and Kettlebell Pullover. Generally, we do 10 repetitions of the Armbar, 10 reps of the Lying Side Press on both sides and then 10 reps of the Kettlebell Pullover. Two sets of each. The Armbar packs the shoulder and prepares the participant for overhead work. Lie on your side in the fetal position as if you were beginning the Get-up, grasp the bell by the handle and bring the bell to your shoulder and roll onto your back. With two hands, press the bell upward and make certain that your wrist is straight, elbow locked and your shoulder packed. If the bell is in your right hand, take your right leg and bring it to the other side of your body so that your hip is facing the floor and most of your anterior is in the prone position. Do all of this while maintaining a relaxed neck and rotating around the bell in space. Attempt to bring your right hip as close to the floor as possible as you keep your arm and wrist locked. Once you’ve settled into the bottom of this movement, bring your right leg back across the body until you are supine with the bell above. This movement needs to be performed slowly, maximizing the opening on the hips and packing of the shoulders. Relish the time under the bell as your thoracic region savors the mobility! The Lying Side Press is done as soon as you have completed the Armbar. As you are on your side, press the Kettlebell upward. It is an imperative to maintain a vertical forearm throughout this exercise, as well as a straight wrist. Pull the bell down so that your elbow is slightly behind your hip. Keep the bell steady and feel the rhomboids working. If you feel stress in your anterior deltoid, you are doing the movement incorrectly and most likely not keeping your forearm vertical. The Kettlebell Pullover is a movement that I've witnessed all kinds of manners that people cheat when attempting this! Do become "that guy" (or girl for that matter). The Kettlebell is positioned over your head as you lie in the supine position. Grasp the bell in both hands at the horns and bring the bell overhead. Now, lock your arms, and lower the bell and you remember "Sometimes, Always, Never". Sometimes your thoracic region comes off of the ground, Always have your head and cervical spine off of the ground and Never let your lumbar of hips come off of the ground. So, lower the bell with your head of the mat and do not allow the bell to touch the ground. As you keep the bottom of the bell facing away from you, raise the bell so that it is perpendicular to the floor. Pause. Next, contract your abdominals as you rise the bell straight upward without permitting your lumbar spine to come off of the floor. Repeat this process for the 10 repetitions. If you have any questions regarding this article or any other Kettlebell or fitness related matter, please feel free to contact me. Strength and Honor! Professor Phil Ross, M.S. CPT Master RKC, 9th Degree Black Belt, CK-FMS, PCC and ACE Certified. Author of Ferocious Fitness and Survival Strong, producer of The Kettlebell Workout Library.

Read More
By Phil Ross Aug 05, 2025
This system is designed to both aid in the prevention of injury and strengthen a back recovering from and injury. The movements have been used and approved several of my clients who are noted orthopedic, spinal and neural surgeons.
This system is designed to both aid in the prevention of injury and strengthen a back recovering from and injury. The movements have been used and approved several of my clients who are noted orthopedic, spinal and neural surgeons.

Get Off Your Back!: The Guide to the Optimal Healthy Back By Professor Phil Ross M.S. CPT This system is designed to both aid in the prevention of injury and strengthen a back recovering from and injury. The movements have been used and approved several of my clients who are noted orthopedic, spinal and neural surgeons. Get Off You Back! I know that I may sound a little “rough” and “tough love” like, but yes, most back pain can be worked through. I have been Martial Arts and Fitness Instructor, as well as a High School Wrestling Coach for over 40 years. I was a reasonably successful competitor for well over 30 years as well – having placed and won in National Competitions in Wrestling, Free Fighting (Martial Arts), Submission Fighting and Taekwondo (Olympic Style). Additionally – I had my own back issues. At the age of 16, I was speared in a football game and cracked L4 & L5. I played the rest of the game and wound up compressing my vertebra. After the game, I had lain down in the e-z chair and fell asleep. I woke a few hours later and I could not move my legs! I freaked out and my parents rushed me to the hospital. Subsequently – I missed my whole junior year of high school sports. The doctors told me that I’d “never play sports again”. After my initial depression, I got mad…and became determined. I figured that if my bones weren’t strong enough, I’d make my muscles stronger. I began seriously lifting weights, swimming and seeking out stretching professionals. I worked like an animal for 6 months and qualified for the Jr. Olympic Wrestling Championships in 1979 – I won a silver medal. So much for never doing sports again. Workout: Stretching Section: 50 repetitions of ½ squats 5 Twists with the Bo staff Side to Side Twists Lateral Reach Backs Bent Twists Good Mornings Cats Cobras Snakes – Side to Side – Hips to Head, lateral movement Downward Dog – Walk hands forward and back Superman Stretch Crucifix Stretches Both Legs together – Side to Side Both Knees up (upper body raised) – Side to Side Crossing – One leg straight down and the other to either side. Bridges: Level 1 – Lying Flat, Knees Bent (use a tennis ball) Level 2 – Lying Flat, Knees Bent & Alternate Extending Legs Level 3 – Seated, Straight Legged Bridge The Pilates Egg (20 Repetitions) Crossing Toe-touches, either side opposite hand up, palm facing ceiling Ankle Grabbers (standing cat) Thigh Slides – Lateral – opposite hand up Door Jam Stretch Hip Rotations – all 4 directions Trunk Twisters – all 4 directions Straight armed push-ups Rope stretches – 3 Straight back Leg to 1 side (open) Leg to other side (crossing) Heaven & Earth Stretch Rolls: Spine – full length IT Band Hamstrings Lateral Psoas (Inner Hip) Strength Section: Beginners: Arm Bars Side Press Kettlebell Good Mornings Straight Legged Dead Lifts Hack (suitcase) Squats Suitcase (single arm) Dead Lifts Sumo Squats Single leg Crossing Dead Lifts Low Windmills Get-up Sit-up Single Bell Janda Sit-ups Pelvic Tilts (Butt-ups) Gelebart Abs Intermediate: Figure 8’s Bridges: Level 4 – Bench Bridge Level 5 – Table top Bridge Level 6 – Bridge “Pops” Lo – Mid & High Halos Swings Single Hand Swings Hand to Hand Swings Crescent Swings Goblet Squats Single Hand (Racked) Lunges Dual bell Single Leg Dead Lifts Deck Squats Dragon Twists Turkish Get-ups High Windmills High-Low Windmills Single Arm Cleans Dual Rack & Hold Kettlebell Rows Kettlebell Push-ups Additional Core Stability: Planks Planks – up & back Push-up Planks 2 Arms Shifting from 1 to the other arm Lateral Push-up Plank Lateral Push-up Plank – Raise arm and Leg Stability Ball Planks: <!--[if !supportLists]-->1) <!--[endif]-->Straight Back & Forth <!--[if !supportLists]-->2) <!--[endif]-->Circular Motion This document is the sole property of Philip G. Ross III. Any use, reproduction or reference to this material is prohibited unless authorized by said own

Read More
By Phil Ross Aug 05, 2025
There are many influences on our state of health. Many of them are inherited from our parents and part of our genetic makeup, thus leaving us little chance of doing much more than managing our conditions.
There are many influences on our state of health. Many of them are inherited from our parents and part of our genetic makeup, thus leaving us little chance of doing much more than managing our conditions.

The Influences of Gender on Health and Wellness By Professor Phil Ross, M.S. CPT There are many influences on our state of health. Many of them are inherited from our parents and part of our genetic makeup, thus leaving us little chance of doing much more than managing our conditions. One can only “play the cards that they are dealt”, so to speak. However, with education and action, most health situation can be improved. There is a certain noted difference between the sexes concerning health and wellness. Some of these elements may be considered contradictory to a degree when the social aspects are revealed in regard to how the genders both treat and are treated in the matter of support by family. Men seem to elicit a greater degree of empathy and concern from the family when an illness or condition arises and look to remedy the situation. Women appear to receive less family support and tend accept the condition as opposed to working to elicit change (Vlassoff, 2007). This would lead us to believe that men are healthier, but that is not the case. Men tend to engage in riskier behaviors, have higher rates of injury, have poorer diets and are less likely to visit the doctor. According to Dr. Pamela Strauss, many of her female patients complain that their husbands haven’t gone to the doctor in years (Rush). Over 72 percent of the US population is considered to be overweight and 43 percent are deemed clinically obese. The anatomy of men and women differ in regard to how the adipose tissue is distributed, which is a disadvantage for men. Women tend to store their fat reserves in their hips, buttocks and thighs. This results in a “pear” shape or glenoid form. Men tend to store their fat around their waste and have an “apple” shape or android. The storage of fat in this area is more dangerous due to the visceral fat constricting the internal organs. This fat distribution leads to increased risk of coronary heart disease, high blood pressure and many other ailments. However, men tend to lose weight faster and gain muscle mass easier than women do. Education and income levels are very closely related especially in terms of health and wellness. Socio ecological conditions have a profound effect. The less educated populations tend to also have less available resources and those from disadvantaged communities also are subject to greater stress (Zimmerman, Woolf & Haley, 2015). Many people of lower levels of education are not privy to the correct choices for proper nutrition and wellness activities. They may not be aware of the choices and/or they may not know where to look or even have access. Hence, many simply choose from what is easily accessed. Pointing out issues is wonderful, but providing solutions is effective. The remedies for the aforementioned health and wellness determining issues lie in education. People of all genders, education levels and socioeconomic status should have the benefit of being properly educated. This is where the expertise of the health and wellness professional comes in. References: Rush University Medical Center. How gender affects health. (Webpage) https://www.rush.edu/health-wellness/discover-health/how-gender-affects-health. Vlassoff. C.(Mar. 2007) Gender Differences in Determinants and Consequences of Health and Illness. Journal of Health, Population, and Nutrition.Volume 25, Issue 1. Pages 47–61. Zimmerman, E. B, Woolf, S. H. & Haley, A. (2015). Population health: Behavioral and social science insights: Understanding the relationship between education and health. https://www.ahrq.gov/professionals/education/curriculum-tools/population-health/zimmerman.html

Read More
By Phil Ross Aug 05, 2025
“Asthma: A chronic inflammatory disorder of the airways that affects genetically susceptible individuals in response to various environmental triggers such as allergens, viral infection, exercise, cold, and stress.” (Bryant, 2012)
“Asthma: A chronic inflammatory disorder of the airways that affects genetically susceptible individuals in response to various environmental triggers such as allergens, viral infection, exercise, cold, and stress.” (Bryant, 2012)

Exercise Induced Asthma: EIA Professor Phil Ross, M.S. CPT “Asthma: A chronic inflammatory disorder of the airways that affects genetically susceptible individuals in response to various environmental triggers such as allergens, viral infection, exercise, cold, and stress.” (Bryant, 2012). When intense exercise of 80% maximal workload or greater is introduced, along with the additional contributing factors, the condition is referred to as Exercise Induced Asthma or EIA. The other contributing factors are loss of water (dehydration), increased heat or cold dry air, mucous production, exposure to allergens, viral infections, air quality and high levels of humidity. (Green, 2014) During the attack, the accumulation of mucus coupled with the narrowing of the smooth muscles surrounding the airway (bronchospasm) restrict the amount of available airflow and cause the body to work harder to supply oxygen to the system (Powers & Howley 2015, pg. 221). The resulting symptoms are tightened chest, wheezing, coughing and difficulty with breathing. This can all take place within the five to eight minutes of intense exercise in the presence of the aforementioned conditions and generally subsides 30 to 60 minutes after cessation of exercise. I have personally witnessed many athletes involved in EIA inspired episodes. Watching someone lose their breath can be very stressful. It’s important to remain calm and keep them calm as well. When it has developed into a severe condition, many of them use an Albuterol inhaler. This reduces the inflammation in the lungs and opens the bronchial passageways, thus enabling them to breath more freely. There are preventive methods that may be employed, or used in conjunction as well. Oral medications ingested daily, Leukotriene modifier; weekly allergy shots and Anti-immunoglobulin E (IgE) therapy, may also be used. (Mayo Clinic, 2016) There are other, less severe methods such as breathing into a warm, moist cloth may be used during and EIA episode. Being cognizant of an athlete’s or client’s condition and the current environment would dictate lowering the intensity of the training session that day of moving to an indoor space, if possible, where the environment is controlled would be advisable. There have been instances of minimizing and/or even eliminating EIA through proper training and breathing techniques. This takes time and diligent practice to expand the individual’s breathing capacity and does not work for everyone. <!--[if !supportLineBreakNewLine]--> <!--[endif]--> References Bryant, Cedric X., Ph.D., FASM and Green, Daniel J. Essentials of Exercise Science for Fitness Professionals. (2010, 2011, 2012) American Council on Exercise. ISBN 9781890720315. 4851 Paramount Drive, San Diego, CA, 92123 Green , Daniel J., Project Editor. ACE, American Council on Exercise (2014). ISBN 978-1-890720-50-6. American Council on Exercise Personal Trainer Manual, Fifth Edition. Powers, Scott K., and Howley, Edward T. Exercise Physiology, Theory of Application and Performance. 9th ed. New York: McGraw-Hill, 2015. Mayo Clinic Staff, Feb. 13, 2016 http://www.mayoclinic.org/diseases-conditions/asthma/in-depth/allergies-and-asthma/art-20047458

Read More
By Phil Ross Aug 05, 2025
Advertisement
Ad