Use double quotes to find documents that include the exact phrase: "aerodynamic AND testing"

Listening to your friends boasting about their carbon fibre bikes, and wondering what all the fuss is about? Carbon fibre has revolutionized bike frame design, enabling the manufacturing of frames that are lighter, stronger and in more complex shapes. This video from the Global Cycling Network (GCN) explains the science behind the material and takes you to the Look Cycle Factory in Tunisia for the inside scoop on the manufacturing process.

Designed to apply pressure to the lower legs and enhance blood circulation, compression stockings are a relatively new technology in sport performance. A study measuring agility and lower limb muscular endurance amongst female athletes after a soccer match found the compression tights reduced fatigue-related muscle damage. This suggests compressing stockings could provide a significant performance advantage.

Does the colour of your uniform bias your chances of winning? In judo, a white judogi has been commonly considered a disadvantage because it was thought to be more visible, allowing athletes in blue to better evaluate and anticipate the movement of their (white) opponent. However, research now suggests that a winning bias is attributed to the first athlete called (who wore blue until 2011, and now wears white), rather than the colour of their judogi.

In 2016, after a season of controversy, the World Curling Federation (WCF) and Canada’s National Research Council (NRC) investigated the effects of curling brush head technology on ice surfaces and their potential effects on where stones come to rest. During three days of testing, the NRC’s ice and materials technologies experts analyzed various manufacturers’ broom heads, assessing the distance, path, speed, acceleration, and rotation of a stone as it travels down a sheet of ice. The results of the testing brought about welcome rule changes to ensure that training, skill and strategy – not simply equipment – determine success on the curling ice.

With unreliable weather and the holiday season approaching, Canada’s approximately 275 ski areas may be putting their snow making equipment to work. Mounted high on towers or kept mobile on wheels, snow guns are capable of spraying 100 gallons per minute of snow across the slopes. Learn more about the science behind making snow in this article about Lutsen Mountain in Minnesota.

Moisture-wicking clothes act to keep athletes cool and dry. Because exercising in the heat can have a severe impact on physical fatigue, companies promote their moisture-wicking products as the difference-maker in these conditions. However, there has yet to be an independent, peer-reviewed study that conclusively demonstrates that performance apparel improves our thermoregulation and performance. How does moisture-wicking work, how does it affect the wearer, and can it actually provide an edge?

Key Points:
How Does Moisture-Wicking Work?

Thermoregulation during exercise is important in order to balance the heat we produce with an appropriate amount of heat loss. Heat-induced fatigue and increased cardiovascular strain will negatively impact performance and in extreme cases, could have more severe health consequences. When exercising, particularly in the heat, the main way we get rid of the excess heat is by evaporation – by sweating. Clothing acts as a barrier to the evaporation of sweat off our skin and into the air. Moisture-wicking fabrics claim to provide better cooling and thermal balance and by reducing moisture accumulation on the skin, they should also increase the comfort of the wearer.

To “wick” is to use capillary action. It is how water and nutrients travel up a tree from its roots, how water appears to climb up a paper towel dipped in water, and how wax rises up the wick of a candle. Simply put, moisture-wicking fabrics involve hydrophilic fibres (hydro=water, philic=love) that draw sweat away from the skin and through the garment to the outer surface where it evaporates. The evaporation on the outer surface drives the shuttling of more water up from the skin and is also one of the reasons for the one-way-only movement.

Is It Better Than Cotton?

Among studies that examine the influence of synthetic wicking, there is great variability in the exercise protocol type, intensity, and duration; participant fitness and characteristics; garment size, fit, and fiber composition; and measured outcomes. As well, garments, when worn, do not always behave the same way as expected based on laboratory measures: differences that exist between fabrics in the lab may not always be reflected in the performance of a garment in a practical situation. Some studies are also funded by apparel companies, and their study designs or interpretations of results may reflect the source of funding. Considering all these factors, it is not surprising that it is difficult to make an overarching statement about the advantages of moisture-wicking fabric.

Natural fibers like cotton are very absorbent compared to synthetic materials, but are not as efficient in facilitating the transport of moisture to the outer layer to be evaporated. Polyester, one of the most popular moisture-wicking fabrics, while less absorbent, does have this ability to spread and move water vapour away from the skin to help us stay dry. Despite that, in mild to moderate exercise in warm and hot conditions, synthetic fabrics do not provide an advantage over natural fibers in thermoregulation: while some studies found synthetic fabrics resulted in reduced skin temperature, there was no difference in core temperature. Although in some cases, wearing the synthetic garment caused subjects to sweat more, indicating more efficient evaporation, there was no difference in heart rate, or in maximal oxygen uptake (VO2max) either. Subjectively, most participants did not report a significant difference in comfort or in perceived exhaustion between the synthetic and natural garments.

These findings are likely related to our efficient and highly adaptive ability to regulate our body temperature. In most conditions, we are readily able to maintain our core body temperature, and it is suggested that there needs to be a greater stress to reveal any advantages of evaporative fabric. Whether it be through increased exercise intensity or duration, or working in temperatures as hot as 50°C, it’s possible that performance apparel may aid in regulating body temperature only when pushing ourselves beyond our physiological limits. Similarly, studies that did show a difference in participant comfort used protocols that were of higher intensity, with subjects indicating the synthetic fabric as more comfortable and less abrasive.

When Is Moisture-Wicking Synthetic Apparel Preferable?

Synthetic performance apparel can hold onto odours more than its natural fiber counterpart, and often comes with a hefty price tag. Even so, there may be some situations where it is preferable over non-wicking garments. In colder or windier weather, wet cotton close to your skin can create an “after-chill” effect when it evaporates. Like a wet towel on your skin, it may feel refreshing on a warm day, but in colder conditions, it can cause unwanted – and potentially dangerous – heat loss. Activities where there is significant airflow, such as cycling, have greater convective and evaporative heat loss and combined with wetness on the skin, can leave you feeling cold.

In general, it comes down to personal comfort. Because cotton retains more water than synthetic fabrics, it can feel heavier and wetter. Friction of the wet cotton with skin can also cause discomfort or chafing, especially in activities with rapid or repetitive movements, or if equipment is worn on top. Despite marketing implications, there are no known physiological advantages between different brands of moisture-wicking gear. For recreational and most day-to-day exercise, synthetic apparel will help keep you dry and comfortable, but regardless of the brand, will not enhance your performance.

More research is warranted to establish whether there is an intensity or heat threshold beyond which synthetic evaporative fabric will significantly help in maintaining thermal balance. It would also be interesting to explore if activity type, participant sex, or fitness level influence an individual’s response to the garment.

One of the top recommended strategies to increase physical activity is to increase public access to places where people can engage in physical activity. Installing free outdoor fitness equipment to create “active parks” is one way some cities have targeted increasing opportunities for adults and seniors to get fit. While there are many benefits to active parks or outdoor gyms, making the most of them involves more than just installation of the equipment – especially in smaller cities.

Active parks have long been popular in Europe and Asia and the trend has expanded across the world. (Find a park near you!) They include things like pull-up bars, ellipticals, lat pulldown machines, leg press machines, balance beams, and more. In large cities, introducing outdoor fitness equipment can increase the popularity of the park, as well as the levels of moderate-to-vigorous physical activity among adults. Besides providing a venue for people to work on musculoskeletal fitness, an area often neglected in favour of cardiovascular exercise like walking or biking, outdoor gyms can help older adults improve coordination and balance. There is also an important social aspect to the public workout space, increasing social interactions among visitors and building a stronger sense of community. In Japan, for example, some parks feature government-funded classes that combine social time with activity.

Outdoor fitness parks are successful in large cities but it seems that in smaller cities, installing fitness equipment in parks requires extra effort to ensure that people actually use it. Based on direct observations of active parks in smaller cities and the recommendations of local residents, there are several ways to make outdoor gyms more popular:

Outdoor gyms are free, local, and available 24/7 to the whole community. They are a great way to target cost and time constraints and help adults and seniors meet daily recommended physical activity guidelines. Researchers have acknowledged that interventions that change the built environment have a much more positive effect on physical activity when combined with physical activity programming. In many cities, installing the equipment is insufficient: proper marketing and outreach, including a human element to teach and encourage equipment, and community programs are warranted to be able to reach the full potential of active parks.

Outdoor Fitness Equipment for Beginners

Cardio Walker/Elliptical/Upright Cycle/Hand Cycle:

Leg Press Machine:

Sit-Up:

Chest Press:

As you get stronger, try increasing the number of repetitions and/or the number of sets (rounds) you complete. There are many exercises you can do with outdoor fitness equipment; see how you can put it all together with these sample workouts.

Sources:
Centers for Disease Control and Prevention. (2011). Strategies to Prevent Obesity and Other Chronic Diseases: The CDC Guide to Strategies to Increase Physical Activity in the Community. Atlanta: U.S. Department of Health and Human Services.
Cohen A. (2010). Playgrounds for seniors popular in Europe, Asia, and North America. Athletic Business.
Cohen DA, Han B, Pitkin Derose K, Williamson S, Marsh T, McKenzie TL. Physical activity in parks: A randomized controlled trial using community engagement. American Journal of Preventative Medicine. 2013; 45(5): 590-597.
Copeland JL, Currie C, Walker A. (2017). Outdoor fitness equipment in public parks: Is it an effective physical activity intervention? Alberta Centre for Active Living.
Copeland JL, Currie C, Walker A, Mason E, Willoughby TN, Amson A. Fitness equipment in public parks: Frequent of use and community perceptions in a small urban centre. Journal of Physical Activity and Health. 2017; 14(5): 344-352.
Hunter RF, Christian H, Veitch J, Astell-Burt T, Hipp JA, Schipperijn J. The impact of interventions to promote physical activity in urban green space: A systematic review and recommendations for future research. Social Science & Medicine. 2015; 124: 246-256.
Pike W. (2014). Outdoor gyms: a how-to guide. The Guardian. 

The Flawed Model of Running Shoe Selection

Magazines, shoe stores, and shoe manufacturers have long prescribed running shoes based on an individual’s arch type. Normal levels of supination are needed to generate force upon push off, while pronation helps to absorb the force of heel strike. Some people have foot shapes that are more at one of the ends of the spectrum, though: based on the footprint left by a wet foot, people can be described as having pronated (flat) feet, normal or neutral feet, or supinated (high arched) feet.  According to the traditional shoe selection model, they should wear motion control shoes, stability shoes, or neutral/cushioned shoes, respectively.

It isn’t clear how this relationship was first established, but current research suggests that it is outdated, and that there are several flaws with this model:

This test to measure foot shape is done while standing, and the way your foot is while static is not necessarily the way it behaves during movement.

The different shoe types all aim to get your foot into a more neutral position. The idea is that the risk of injury is reduced if we are normally aligned. The problem is, “normal” does not exist when it comes to the human body. “Normal” is specific to each individual and we all have different preferences of alignment: there isn’t just one perfect position that works for everyone.

When shoes are recommended based on static foot shape, they aren’t any more effective at preventing injury than a shoe that is not specific for that arch type. In fact, there isn’t even conclusive evidence that overpronation is actually related to injury occurrence.

The Real Causes of Running Injuries

If excessive pronation isn’t a root cause of injury, and nor is the “wrong” shoe, then what is? Unfortunately, and probably predictably, the answer isn’t that simple: the causes of injury are diverse and there are many variables that are individual-specific that may play a role.

That being said, there is a growing evidence base that points to the role of the strength of hip-stabilizing muscles. Weak hip stabilization, or an imbalance between your two sides, can affect the mechanics of everything below the hip – like knees and ankles – and result in injury.

How to Choose Running Shoes

The solution to choosing the right shoes may be a lot simpler than previously thought: pick the shoes that are comfortable. When compared to less comfortable shoes, comfortable shoes are linked to fewer injuries. Instead of trying to conform to a preset “normal”, we should pick shoes that work for us.

Each person’s characteristics, activities, and preferences will influence individual perceptions of comfort, and it’s very hard to predict what you will find most comfortable. Sometimes, people with flat feet prefer harder insert material and less cushioning. On the other hand, people with high arches may like having softer, more cushioned shoes to help absorb impact during heel strike. It’s also important to consider the type of activity in which you will be participating. For example, you may prefer a more cushioned shoe for running than for low-impact exercise – but then again, someone else may enjoy a minimalistic barefoot feel when running. Comfort is difficult to quantify, and until we have concrete, evidence-based measures, pick what you feel good in and what matches your lifestyle and activity preferences!

Sources:
Ferber R, Hreljac A, Kendall KD. Suspected mechanisms in the cause of overuse running injuries. Sports Health. 2009; 1(3): 242-246.
Griffiths I. Choosing running shoes: the evidence behind the recommendations. sportEX dynamics. 2012; 53(July): 28-33.
Knapik JJ, Swedler DI, Grier TL, Hauret KG, Bullock SH, Williams KW, Darakjy SS, Lester ME, Tobler SK, Jones BH. Injury reduction effectiveness of selecting running shoes based on plantar shape. Journal of Strength and Conditioning Research. 2009; 23(3): 685-697.
Mündermann A, Stefanyshyn DJ, Nigg BM. Relationship between footwear comfort of shoe inserts and anthropometric and sensory factors. Medicine & Science in Sports and Exercise. 2001; 33(11): 1939–1945.
Nigg BM, Baltich J, Hoerzer S, Enders H. Running shoes and running injuries: mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort filter’. British Journal of Sports Medicine. 2015; 49(20): 1290-1294.

About the Author: Lily is a fourth-year student in the kinesiology program at Western University. With a background in synchronized swimming, she continues to be actively involved in the sport as a coach and varsity athlete.

If you watch sports regularly, you’ve likely seen the brightly coloured tape that commonly adorns athletic bodies. Of course these colourful patterns aren’t just for show, many athletes are using kinesiology tape (KT) primarily to treat and prevent musculoskeletal injuries or increase performance.

First of all, what is it and what does it do?

Kinesiology tape is made of a thin, light stretchy fabric, usually a combination of cotton and elastic that sticks to the skin in order to give stability to the surrounding muscles and joints. It tends to be waterproof so it won’t peel or slide off of an athlete’s body when they start to sweat or train in water. Proponents of kinesiology tape claim that it can assist with a multitude of functions of the body:

Some of the issues you may run into using KT are allergic reactions, stretching the tape too much or leaving it on the skin too long.

Yes, but does it work?

Part of the problem of proving that it works is that the claims cover so many areas of the body that it will take time to test all of the possible applications. Currently there is no conclusive scientific evidence that proves that kinesio tape works for the management or prevention of sports injuries. While it’s not clear that kinesio tape will assist you physically, there have been indications that it may help athletes psychologically.

The power of belief

The placebo effect or belief effect is the use of an inactive treatment that can sometimes improve a person’s condition simply by the belief that the treatment has worked. It does not have a direct physiological effect but psychologically it can be beneficial if an athlete associates the benefits with a better outcome.

Despite the fact that there is minimal evidence to support that KT prevents or treats injuries, many athletes continue to use it. Before using KT, make sure you get it applied with proper technique by a trained professional or get KT application training yourself. Ultimately, as long as you avoid any unreasonable expectations of what the tape can do, it’s easy to use, it won’t hurt you, is cheap to obtain and may help you perform better simply on the belief that it’s working.

References from the SIRC Collection:

COKER P. KINESIOLOGY TAPE: THE LOW DOWN. Sportex Dynamics. April 2012;(32):7-9.

Farquharson C, Greig M. TEMPORAL EFFICACY OF KINESIOLOGY TAPE VS. TRADITIONAL STRETCHING METHODS ON HAMSTRING EXTENSIBILITY. International Journal Of Sports Physical Therapy. February 2015;10(1):45-51.

GIIBBONS J. KINESIOLOGY TAPING: THE BRIGHTLY COLOURED TAPE THAT’S MAKING A BIG STATEMENT. Sportex Dynamics. July 2014;(41):8-12.

JIN TAE H, JUNG-HOON L. Effects of Kinesiology Taping on Repositioning Error of the Knee Joint after Quadriceps Muscle Fatigue. Journal Of Physical Therapy Science. June 2014;26(6):921-923.

WHAT IS IT? KINESIOLOGY TAPE. Road Bike Action. January 2013;7(1):78-79.

The use of compression garments has become increasingly popular in recent years, mostly in a post-exercise role where compression tights, arm sleeves, socks and boots are used as a means to speed up recovery.  Types of compression garments vary where they can be worn via the upper, lower or full-body and are generally made from nylon or spandex.

Originally used in the medical profession, compression garments apply mechanical pressure to the body, compressing and supporting the underlying tissue. Studies have shown that when used in this context, they are effective in improving functional movement in patients, particularly those suffering from circulatory conditions. Over the years researchers have come to observe that there could be benefits to wearing compression garments after exercising and participating in sports.

The possible effects for recovery include:

Are compression garments the right fit for me?

A review of the literature shows that compression garments may have a place in endurance sport, particularly for athletes who train and compete on a regular basis. While there is some research available that suggests that compression garments assist with recovery, weekend warriors and recreational athletes may want to skip out due to the cost of these products.

The good news is that no study to date has found any negative physiological effects from wearing compression clothing, Dr. Stickford said. So if you do decide to experiment, “there is not much to lose besides $40 or so. – Can Compression Clothing Enhance your Workout?

I already use them and found it makes a positive difference.

Research shows that the placebo effect may play a large role in how we view the benefits of compression garments. The belief that a product works has no overall harm and you may see an improvement in how you feel after training – so if it’s already working for you, there’s no problem with sticking to your regular routine. Although a more important consideration would be to ensure that you are implementing good recovery strategy after a hard workout or training session.

The Verdict

More questions need to be answered before researchers can say for sure that these garments work, for example: do different materials have different effects, what are the implications of long term wear and tear and what would the ideal pressure be for maximum recovery? Since studying the effects of compression garments is so subjective, the jury is still out until more research is done.

References from the SIRC Collection:

Beliard S, Chauveau M, Moscatiello T, Cros F, Ecarnot F, Becker F. Compression Garments and Exercise: No Influence of Pressure Applied. Journal Of Sports Science & Medicine. March 2015;14(1):75-83.

Bieuzen F, Brisswalter J, Easthope C, Vercruyssen F, Bernard T, Hausswirth C. Effect of Wearing Compression Stockings on Recovery After Mild Exercise-Induced Muscle Damage. International Journal Of Sports Physiology & Performance. March 2014;9(2):256-264.

HAMLIN M, MITCHELL C, WARD F, DRAPER N, SHEARMAN J, KIMBER N. EFFECT OF COMPRESSION GARMENTS ON SHORT-TERM RECOVERY OF REPEATED SPRINT AND 3-KM RUNNING PERFORMANCE IN RUGBY UNION PLAYERS. Journal Of Strength & Conditioning Research (Lippincott Williams & Wilkins). November 2012;26(11):2975-2982.

Hill J, Howatson G, van Someren K, Leeder J, Pedlar C. Compression garments and recovery from exercise-induced muscle damage: a meta-analysis. British Journal Of Sports Medicine. September 15, 2014;48(18):1340-1346.

KAZUSHIGE G, TAKUMA M. Compression Garment Promotes Muscular Strength Recovery after Resistance Exercise. Medicine & Science In Sports & Exercise. December 2014;46(12):2265-2270.

Pruscino C, Halson S, Hargreaves M. Effects of compression garments on recovery following intermittent exercise. European Journal Of Applied Physiology. June 2013;113(6):1585-1596.