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US Sports Strength & Conditioning: Chains and Circuits – A Review

by NCSF

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

Closed Chain

Closed chain exercises involve movement around a distally fixed position, integrating ground reaction force, and internal energy management. Most exercises performed standing up are closed chain because the athlete is moving around the distally fixed ground. A pull-up is also closed chain, as the body moves around the distally-fixed pull-up bar.

Open Chain

Open chain exercises have the load move around a distally-fixed body position that is stabilized by a machine or bench. This reduces the stability demands, generally making open chain exercise variations easier. Common examples of open chain exercises are the lat pull-down, bench press or leg extension.

Closed Circuit

Closed circuit exercises use both limbs dependently with the joints functioning in cooperation. Barbell bench press, military press, and bent over row are all closed circuit exercises. Back squat, front squat, deadlift, and leg press are all closed circuit as well.

Open Circuit

Open circuit exercises use a single limb or unilateral load and require increased localized and central stability relative to the weight. Dumbbell presses or rows are common examples of open circuit exercises as are lunges. Open circuits promote localized stability and increased range of motion.

Exercises can be classified by their specific chain and circuit. For example, a barbell bench press is Open Chain-Closed Circuit; a back squat is Closed Chain-Closed Circuit; a single leg extension Open Chain-Open Circuit.

Training Goals

If the goal of your training is range of motion and stability, closed chain-open circuit exercises should be used. Stability demands for closed chain exercises are higher because the individual needs to stabilize themselves (no machines). Open circuit loading can be accomplished by training one side at a time (unilateral) or loading one side of the body (asymmetrical) as well performing bilateral movements with dumbbells (dumbbell military press) or other separated weights. These loading patterns improve range of motion at the trained joint. Examples include sandbag loaded walking lunges, dumbbell bent over row, and lateral lunge.

If the goal of training is sports-related strength, closed chain-closed circuits are ideal, as this allows for the heaviest weights and fastest movements. Examples include the barbell back squat, power clean and bent over row.

If the goal of the training is body building, isolation is key, so open chain exercises can be either open or closed circuit. Dumbbell or barbell bench press, lat pull down or single arm hammer row are all good options.

Understanding an exercise as open or closed chain and circuit can help with exercise selection based on client goals. It can also serve as guide for exercise progressions and modifications to help keep training interesting. Learn more......

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Howard Men’s Basketball Spoils Coppin State’s Homecoming

 

Howard Men’s Basketball Spoils Coppin State’s Homecoming
Bison keep streak alive with win over Eagles

(Photo Credit – David Sierra)

 

BALTIMORE (February 18, 2023) – Howard University men’s basketball team extended its win streak to nine after spoiling Coppin State’s homecoming with an 80-70 road win at PEC Arena.

 

With the victory, HU improved to 17-10 (9-1 MEAC) while the Eagles dropped to 6-21 (1-9 MEAC).

 

Sophomore guard Elijah Hawkins (Washington) flirted with another double-double, finishing with a team-best 20 points and nine assists in the win.

 

“Today, they had a little bit of home advantage,” said Hawkins postgame. “They hit a lot more shots than they did the first time we played them.  Also, we rebounded better today, which helped us win the game.”

 

HU outrebounded the Eagles, 43-36.

 

Howard won the opening tip and redshirt junior Steve Settle, III (Glenarden, Md.) quickly put the first points of the game on the board with back-to-back three pointers; thus, setting the tone for the game early on.

 

“I'm a good shooter, but I haven’t really been shooting the ball well this season,” Settle admitted. “But my confidence never wavered. The coaching staff has really been encouraging me to keep shooting and my teammates found me in the right spots tonight.”

 

Settle made a career-high four three-pointers in the first half, ending the night with 14 points on 50-percent shooting (4-of-8) from long range.

 

After trailing 37-33 at the break, the Eagles put up the first points coming out of the second half, but sophomore guard Marcus Dockery (Washington) responded with two three-pointers from the left wing.

 

The Bison stretched their advantage to double digits with eight minutes remaining and maintained throughout the remainder of the game.

 

Third-year Bison Jordan Wood (San Antonio) registered a career-high 19 points and six boards while Dockery added 12 points.

 

Reigning Mid-Eastern Athletic Conference Rookie of the Week freshman standout Shy Odom (Roxbury, Mass.) filled the stat sheet, closing the night with seven points, seven boards, three blocks and a pair of dimes in the victory.

 

For Coppin State, MEAC scoring leader Sam Sessoms put on a show with a game-high 37 points, seven rebounds, five assists and four steals in the loss.

 

The Bison will return to Baltimore Monday night (Feb. 20) to take on conference opponent Morgan State at Hill Field House. Tipoff is scheduled for 7:30 p.m.

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8 Frequently Asked Questions About Breast Cancer

by NCSF 

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

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

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Today's Devotional: RSVP This!

 

God’s Invitations

God wants you to enjoy all the benefits of an intimate relationship with Him. 

From Intouch Ministries

February 20, 2023

Luke 9:57-62

God offers three invitations to every person He created. We are invited ...

1. To receive Jesus and become a child of God (John 1:12-13). The Lord calls us to receive Him as our Savior and to have a personal relationship with Him through the indwelling of His Holy Spirit. This invitation includes laying down the burden of trying to work out salvation ourselves (Matthew 11:28-29). Instead, Christ invites us to trust Him to do the transforming work in us.

2. To abide in Jesus. Abiding means listening to God speak through Scripture, living in growing dependence on Him, knowing Him more intimately, and drawing upon His power in order to live a godly life. 

3. To follow Jesus. In order to follow the Lord, we must be familiar with His character and His plans. The evidence that we are following Him will appear in our attitude, conduct, character, conversation, and relationships.

God loves every individual He created and wants each one to know Him personally. Through the gift of salvation, we receive the Holy Spirit, who enables us to abide in Jesus and follow Him. This is the path to the joy and contentment God has planned for us. 

Bible in One Year: Numbers 33-36

 

Concealed Carry: Highland Park Killer’s Father Indicted – ‘Helped Son Get Weapon of War’

 

By Matthew Maruster |

Last year, a disturbed young man murdered 7 people and injured many other during a 4th of July parade in Highland Park, Illinois. Police arrested the 22-year-old murderer, and he currently faces a bunch of charges related to his homicidal rampage. But this post is about the killer's father, 58-year-old Robert Crimo Junior.

Prosecutors initially charged Crimo Jr. with 7 counts of ‘reckless conduct', one for each person killed by his son. If convicted, each charge comes with a possibility of 3 years in prison. A grand jury just formally indicted Crimo Jr. and it seems like this case is proceeding.

So let's look at the case based on what we know so far.

Wikipedia

The Charges Against Crimo Jr.—

The charges against Crimo Jr. stem from his endorsement of his son's 2019 FOID permit application. Illinois requires a person to obtain a Firearms Owners Identification (FOID) to possess firearms or ammunition legally. Because the killer was under a8 years old in 2019, Illinois law requires a parent to endorse the application. Authorities say:

Illinois State Police reviewed the son’s gun license application and found no reason to deny it because he had no arrests, no criminal record, no serious mental health problems, no orders of protection and no other behavior that would disqualify him.

Prosecutors claim Crimo Jr. knew his son was potentially violent, and yet he still endorsed the young man's FOID application. Prosecutors argue this because of two incidents which occurred months before the killer applied for his FOID card. In April 2019, police responded to the family home because the killer threatened to kill himself using a machete. Then is September 2019, a family member reported to the police that the future killer threatened to “kill everyone.”

Police didn't arrest Crimo Jr.'s son for the criminal threats, nor was he committed against his will to a mental institution. Police can temporarily detain a person for 72 hours, so a licensed doctor can evaluate the person and determine if they pose a risk to themselves or others. It appears that the evaluation determined the future killer was not a risk to himself or others, and did not need to be detained any further.

What Options Did Authorities Have—

It is easy to second guess the doctors, knowing what we do now. However, we have to understand the troubled history of governments holding against their will, people who they deemed “crazy.” Many people incorrectly believe that people with mental disorders are likely to commit to violence. This isn't the case, even though that some mental illnesses cause people to act bizarrely and it can be quite scary. This issue of stripping Second Amendment rights, or confinement to an institution and forced medication, of those with ‘”mental health issues” is difficult to solve. Especially in a society where we value individual liberty and restrained governmental authority.

It's important to know that Illinois already has robust laws that police can use to seize the firearms of someone who is a danger to themselves or others. They could have temporarily seized the young man's firearms if they took custody of him based on valid suicidal threats. It appears as though they didn't.

Illinois also has red flag laws, that police could have used to disarm the killer years before the shooting, had a family member or police petitioned a Judge and presented compelling evidence he was a threat to himself or others. It seems like nobody close to him, or the police who responded to the calls, thought the threats reached that level.

In conclusion—

I tried my best to present what I know of the case in an impartial way. I purposefully didn't want to include my opinions on the charges against Crimo Junior. It is still early, and as the case progresses, we will understand more of what happened before the shooting.

It is very hard to predict criminal behavior, even if someone makes statements to harm themselves or others. In hindsight, we often can't imagine how red flags went unnoticed. But it's hard because we don't know how many similar incidents occur, where nobody acts on their statements. I'm not saying this to advocate for Crimo Junior, not in the least. I think that the young man who decided to kill innocent strangers is extremely disturbed. Shame on the parents if they didn't help their son, or through neglect made the issues worse. I'm not saying this is the case, but I presume we will learn a lot as the case progresses.

I just think cases like this are a good opportunity to reflect on our relationships.

Consider checking out the non-profit organization “Hold My Guns.” Since the time we interviewed the founders on our Concealed Carry Podcast, I have become a strong advocate for their mission to give gun owners safe firearm storage options and help overcome the stigma of mental health. Check out the interview by clicking here.

About Matthew Maruster

I follow my Lord and Savior Jesus Christ who is the eternal co-equal Son of God. I currently live in Columbus, Ohio with my wife and daughter. I served in the Marine Corps Infantry. I was a Staff Sergeant and served as a Platoon Sergeant during combat in Iraq. After I was a police officer at a municipal agency in San Diego County. I have a Bachelors's Degree in Criminal Justice from National University. I produce the Concealed Carry Podcast and coordinate the Concealed Carry Instructor Network, and manage MJ Maruster Defense.

View all posts by Matthew Maruster

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US Sports Health: A New Definition of Full Vaccination

Kevin Mccurry, Md

Currently what is considered fully vaccinated is having 1-2 shots plus a booster. In this article I show how medical research is proving the new definition of full vaccination should be:

Natural immunity (surviving COVID) + 1 vaccine shot

It’s been over two years since we started dealing with this pandemic. COVID’s devastation and it’s effects on every day life is tiresome for millions if not billions. Despite our fatigue, COVID will be around for a long time and compared to when this all started we have more tools at our disposal now: multiple vaccine choices, monoclonal antibodies, anti-viral medications, significantly increased hygiene awareness. Throughout all this we have had many different answers to the question: what does it mean to be fully vaxxed.

Even now, the talking heads are discussing a second booster shot. Perhaps we as a nation need to pause and reassess the definition of being fully vaccinated. We have a lot of data to help us do that, but we also acknowledge there’s a lot we still don’t know. Thankfully, we have researchers with an insatiable curiosity who want to learn more.

The Race To Obtain Immunity

One of the most important tools to fight COVID is immunity. You can obtain immunity in two ways: passively – receiving antibody shots or actively – infection or vaccine induction.

When this all started, none of us had immunity to COVID unless we developed the illness and survived. Millions did survive, but many died as well. The scientific community embarked on an aggressive, innovative, and amazing journey to bring us vaccinations. Dr. Eric Topol tweeted a recent timeline of the development of the vaccines highlighting the fantastic nature of that journey; see his Twitter account @EricTopol, where these following milestones list came from.

Definitions of Full Vaccination

Two years into the pandemic, we are beginning to see data show that natural immunity plays a significant role in the fight. So far, the CDC has defined full vaccination as completing the primary round of one or two vaccines followed by a booster.

However, natural immunity and one vaccination is just as good if not better than being “fully vaccinated.” I would encourage you to follow Dr. Eric Topol on Twitter; he has daily tweets providing excellent information on what’s happening in the world of COVID, as well as other relevant health issues.

Natural Immunity Is Powerful

A recent large trialOpens in a new tab. of the Johnson & Johnson single-shot vaccination showed that prior infection plus one-shot provided 90% protection against moderate or severe disease, compared to 56% just from the single-shot by itself. Keep in mind that the CDC recognizes being fully vaccinated with the Johnson & Johnson vaccine as two shots. Another CDC report out of CaliforniaOpens in a new tab. that included the Delta wave shows the hospitalization rate for the vaccinated was 0.7% but 0.3% for the unvaccinated with prior infection or natural immunity. This demonstrates that natural immunity is very powerful.

Proof That “Natural Immunity + One Shot” is Most Effective

Natural immunity has shown significant antibody persistence compared to vaccinations. The natural process also develops immune responses against the entire virus, whereas vaccine immunity is only induced against the spike protein. The vaccines do work. Make no mistake about that. But natural immunity is a powerful thing. Robust protection is when natural immunity is combined with one shot.

Even with natural immunity, the Omicron variant has been able to dance around that protection. A new report from Israel of 150,000 people, half vaccinated and the other half unvaccinated, showed an 82% lower risk of reinfection in the vaccinated. This means that even one vaccine with prior immunity is highly protective, and they did not show that more than one vaccine was any better than just one plus natural immunity. Natural immunity +1 was demonstrated as effective in several other studies, including at the Cleveland ClinicOpens in a new tab. and in the United KingdomOpens in a new tab.. Adding two or three shots had no additional benefit.

The Big Takeaway

So the big takeaway from all this is that if you’ve never had COVID, your vaccine of choice +1 booster will be highly protective. If you’ve had proof of COVID, only one vaccine shot is necessary to provide excellent protection. I suspect the CDC will eventually come around to this position as the data gets stronger and stronger on these points. The CDC has shot itself in the foot numerous times in the last two years. They can begin rehabilitating its reputation by acknowledging that natural immunity is a significant force. The CDC won’t listen to me, but they might listen to Dr. Eric Topol.

Long Term Effects of COVID

Don’t take COVID too lightly; the further we get into this, the more we learn about the long-term effects of COVID. One year after COVID survival, there’s a 40% increased risk of developing type 2 diabetes mellitus. See this link to NatureOpens in a new tab.. It will probably be years before we realize the full impact of COVID on people beyond hospitalization and death. So while you may have skated by unscathed so far, it’s still prudent to consider vaccination. Now, we have proof that natural immunity +1 shot affords significant protection.

To your good health,

Kevin McCurry MD

I'm Dr. Kevin McCurry. I’ve spent the last 30+ years helping my patients navigate complex medical issues. I am here to provide honest answers to your burning questions.

A brief history:

2022-Pres: Clinic Director | Arbor Health (AH)

2016-Pres: Chief Medical Officer | AH

2011-2021: ER Physician | AH

1993-2011: Family Med Physician | Riffe Medical Center

Interim CEO at AH, Morton Hospital

Clinical Instructor: UW School of Medicine & WSU College of Medicine

straighttalkmedicine.com

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Timothy Rice/TagTheShooter Photo

·        BOX SCORE

56

Lincoln (PA) 14-14 (8-8 CIAA)

67

 Bowie State 7-21 (5-11 CIAA)

Bulldogs Stamp Regular Season Finale with 67-56 Victory Over Lincoln (PA)

BOWIE, MD -- In front a of packed A.C. Jordan Arena full of Bulldog fanatics, the Bowie State men's basketball team went into the halftime break tied with Lincoln (PA) 25-25, but took control in the second half to defeat the Lions 67-56 at home Saturday on national television.

The Bulldogs (7-21, 5-11 CIAA, 3-7 North) had three players score in double figures, led by junior Mark Bradshaw, who had 21 points and seven rebounds. Freshman Amare Wimbush added 12 points, seven rebounds and two blocks and freshman Warren Mouganda helped out with 10 points off of the bench.

Bowie State grabbed 42 rebounds in Saturday's game compared to Lincoln (PA)'s 38, led by freshman Jacory Wilkes' nine boards. The Bulldogs also cleaned up the offensive glass, turning 12 rebounds into nine second chance points.

Bowie State disrupted the Lions shots in the contest, coming away with eight blocks. Wilkes' three rejections led the way individually for the Bulldogs.

How It Happened
After falling behind 11-10, BSU went on a 5-0 run with 8:37 left in the first half to take a 15-11 lead. LUPA then responded to tie things up at 25-25 heading into halftime. The Bulldogs saw the bench step up in the period, as non-starters registered 15 of its 25 total points.

After intermission, Bowie State grabbed a 54-47 lead before going on a 9-0 run to grow its advantage to 63-47 with 1:10 to go in the contest. The Lions narrowed the margin somewhat before the game was over, but the Bulldogs was able to hold off any comeback from Lincoln (PA) the rest of the way for the 67-56 win. Bowie State got a boost from its bench in the period, as non-starters accounted for 30 of its 42 total points.

Game Notes

» Bowie State outscored Lincoln (PA) 42-31 in the second half after a halftime tie to pick up the victory.
» BSU shot well from three point range, knocking down six of 13 long range attempts.
» The Bulldogs held the Lions to only 26.3-percent shooting from the field.
» Bowie State had a great day defensively, holding Lincoln (PA) to 20 percent from three point land on 15 attempts.
» The Bowie State bench came alive by adding 45 points to its scoring output.
» Bradshaw and Mouganda came off the bench to score 21 and 10 points, respectively.
» BSU had a 42-38 edge on the boards in the win.
» The Bulldogs were active in affecting shots on the defensive end, tallying eight blocks as a team.
» Bowie State cleaned up on the offensive glass, collecting 12 offensive boards in the game.
» Bradshaw led the Bulldogs with 21 points.
» BSU got a game-high nine rebounds from Wilkes.

Up Next
Both the Bulldog men's and women's teams will await the seeding of the 2023 CIAA Men's and Women's Basketball Tournament which is scheduled to begin on Feb. 21-25 at CFG Bank Arena in Baltimore, Md.

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COOKIE S'MORES

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Today's Devotional: All He Does Is Win!

 

Sunday Reflection: We All Win Together

Are you working to build your kingdom or God's? 

From Intouch Ministries

February 19, 2023

To get the most out of this devotion, set aside time to read the scriptures referenced throughout.

Church should be a place where Christians shed the world’s competitive spirit. But instead, it’s sometimes yet another arena where people strive for personal glory.

When we treat our sanctuaries like stages, chasing the spotlight, we end up building our own kingdoms instead of God’s. And our brothers and sisters in Christ can become stepping stones or, worse, collateral damage.

This problem isn’t new, nor is its solution. What Jesus taught the disciples to abandon was not the pursuit of excellence but the path of self-exaltation. In other words, if we’re competing for anything, it should be for last place—so that we might all triumph together in becoming a true reflection of Christ.

Do you see something of yourself in these descriptions? If so, ask the Holy Spirit for help correcting course and aligning your heart with His. 

Think about it

• Read Romans 12:10-21 and Matthew 20:1-15. Are there any specific areas of your life that need to be reoriented so that they align with these verses? With whom are you competing? How can you shift toward honoring and serving them instead?

Bible in One Year: Numbers 31-32