ACE Certified News - September 2011 by American Council on Exercise

September 2011

CertifiedNEWS September 2011

Barefoot, Only Better? ACE researchers study the benefits of barefoot-style shoes

Table

Contents

Staff Publisher Scott Goudeseune Chief Science Officer Cedric X. Bryant, Ph.D. Editor Christine J. Ekeroth Art Director Karen F. McGuire Production Nancy M. Garcia

Mission Statement

Impulsive, Neurotic People

Most Likely to Be Overweight

Cover Story

Exclusive ACE Research Study: Vibram 5 Fingers Like Barefoot, Only Better? Vibram’s FiveFingers are starting to catch on with avid runners, but are they really a safe option for the average runner? Exclusive ACE research cuts to the chase.

A new study suggests that certain personality traits may be strongly linked to being overweight. Researchers believe these findings may help to explain why some people go through countless cycles of weight gain and loss and, therefore, have a harder time maintaining a healthy weight.

The American Council on Exercise (ACE)® is a non-profit organization committed to enriching quality of life through safe and effective physical activity. As America’s Authority on Fitness,™ ACE protects all segments of society against ineffective fitness products, programs and trends through its ongoing public education, outreach and research. ACE further protects the public by setting certification and continuing education standards for fitness professionals. This publication is not intended to provide medical advice on personal health issues, which should be obtained directly from a physician.

Social Icebreakers for Group Training Many people report that the support network, camaraderie and social atmosphere of groups are all key reasons for why they stick with an exercise program. Here are some tips for how you can serve as a social bridge—or host—of your classes and help your clients make those all-important connections.

Have You Moved?

Are Fitness Professionals Qualified to Teach Yoga? Given yoga’s widespread popularity, you may sometimes feel inspired—or compelled—to include a few yoga poses in your clients’ workouts, or to even teach a yoga class. But exactly who is qualified to teach yoga? We examine the current yoga-training debate and show how you can safely help your clients benefit from this popular mind-body discipline.

Follow-up Q and A: Dangerous Dips

After ACE released the findings of its best triceps exercises study, several readers questioned whether dips—one of the study’s top three most effective triceps exercises— are a safe option for their clients. Read on to learn the benefits and drawbacks of this common exercise in this follow-up Q and A.

September 2011 • ACE CertifiedNews

If you move or change your e-mail address, please notify us immediately so we can update our records. That way you won’t miss any important communications from ACE. Just give us a call at 858-576-6500.

The Truth About Stevia— the So-called “Healthy” Alternative Sweetener Once limited to the health-food market as an unapproved herb, the plant-derived sweetener known as stevia is now widely available and rapidly replacing artificial sweeteners in consumer products. But is it really a safer alternative? We uncover what the research has to say about this popular zero-calorie sweetener.

www.acefitness.org

ACE, American Council on Exercise, ACE Certified News and Workout Watchdog are registered trademarks of the American Council on Exercise.

ACE CertifiedNews CEC

September 2011

quiz

To earn 0.1 continuing education credits (CECs), you must carefully read this issue of ACE CertifiedNews answer the 10 questions below, achieve a passing score (a minimum of 70 percent), and complete and return the credit verification form below, confirming that you have read the materials and achieved a minimum passing score. In a hurry? Save money by taking the quiz online at www.acefitness.org/cnquiz for $15 and gain instant access to CECs. Circle the single best answer for each of the following questions. 1. Which of the following statements about stevia is NOT true? A. Stevia sales are predicted to reach $700 million in the next few years. B. The FDA originally banned Stevia because it was believed to cause cancer. C. It is twice as sweet as sugar. D. Though sweet, stevia powder has a bitter aftertaste. 2. A recent study concluded that _______________ may be associated with yo-yo dieting. A. High neuroticism and low conscientiousness B. Extreme passivity and lack of self control C. Low self-esteem and feelings of helplessness D. Competitiveness and anxiety 3. What are the Yoga Sutras? A. A 5,000-year-old guide to the physical postures of yoga B. A religious text combining yoga with the beliefs of Hinduism and Buddhist doctrines C. A philosophical text outlining the eight limbs of the yogic path D. A series of chants and meditations essential to the practice of yoga

8. What are the Yoga Alliance’s minimum standards for a Registered Yoga Teacher? A. A 16-hour intensive workshop B. Nine-week certification course C. 200 hours of professional training D. 300 hours of professional training plus 4 years of personal practice

6. A recent ACE-sponsored study comparing barefoot-style running shoes (Vibrams) to traditional running shoes concluded that _______________________. A. Runners automatically adjust their running style to the appropriate stride while wearing the Vibrams B. Subjects exhibited less knee flexion while running barefoot and with the Vibrams C. Rear-foot strikers were better able to absorb the impact forces of running, regardless of the type of shoe they wore D. Vibrams are preferable to traditional running shoes for both forefoot and rear-foot strikers

9. Shoulder dips exercises may not be appropriate for all clients because _____________________. A. The shoulder joint relies on the stability of the surrounding bones instead of muscles or ligaments B. Dips push the glenohumeral joint beyond the normal anatomical range of shoulder extension C. Dips increase the shoulder joint’s ability to produce force, which may encourage exercisers to over do it D. Of the increased risk of wrist injuries

7. Which of the following is NOT one of the basic recommendations for fitness professionals interested in introducing their clients to yoga? A. Acquire a general understanding of the nonexercise traditions of yoga B. Attend some yoga classes to better understand the postures C. Consider yogic education to be an ongoing process D. Avoid instructing any type of yoga poses until achieving YA-approved training

Evaluation of credit offering: 1. Was material q New q Review for you? 2. Was material presented clearly? q Yes q No 3. Was material covered adequately? q Yes q No 4. Will you be able to use the information learned from this credit offering in your profession? q Yes q No If yes, how? _____________________________________________________

Name:_______________________________________________________________ Address:___________________________________________________________

Answer Key: 1. C

2. A

3. C

4. B

6. B

Please attach business card, or type or print legibly:

5. D

7 D\

8. C

9. B

10. B

4. Recent studies of stevia suggest that it __________________ A. May worsen glucose tolerance B. Could prove to be an effective treatment for type 2 diabetes C. May reduce fertility in both men and women D. Is safe even when consumed in large quantities over long periods of time

5. Some experts believe the high rate of lower-extremity injuries among runners may be caused, in part, by __________________. A. Not replacing worn-out running shoes B. The high-impact forces of toe running C. Running on uneven trails or pavement D. Wearing over-cushioned, overly supportive running shoes

City:____________________________________________________________________________ State:__________ ZIP:_____________________ Country:_____________________ E-mail:______________________________________________________________ (e-mail required for electronic CEC confirmation receipt)

Business Phone:_____________________________________________________ Fax:_________________________________________________________________ ACE Certification #:____________________________________________________ Degree/Major/Institution:_______________________________________________

10. Which of the following is NOT recommended for runners who want to run barefoot or switch to barefoot-style running shoes? A. Start walking first to allow the body to get accustomed to the lack of cunshioning. B. Maintain your normal running gait to avoid altering your biomechanics. C. Try wearing Vibrams or similar style footwear while strength training. D. Ease into it by running just a quarter of your usual mileage and three-quarters in your cushioned running shoes.

I attest that I have read the articles in this issue, answered the test questions using the knowledge gained through those articles and received a passing grade (minimum score: 70 percent). Completing this self-test with a passing score will earn you 0.1 continuing education credit (CEC). Signature:______________________________________ Date:____________ q Change my address as shown above. Effective date:______________ Save money by taking the quiz online for $15 To receive ACE Credits, mail this page, with a $20 Processing Fee for ACE-certifieds or $25 for non-ACE-certifieds, to the following address: ACE Correspondence Courses, American Council on Exercise, 4851 Paramount Drive, San Diego, CA 92123 Payment Method: q I ’ve enclosed a check or money order made payable to the American Council on Exercise. qP lease bill my credit card: q American Express® q VISA® q MasterCard® Card Number____________________________________________________ Exp. Date __________________________________ CVS Code__________ Signature________________________________________________________ An additional $25 fee will be assessed on any returned checks. CN

Expires September 2012 September 2011 • ACE CertifiedNews

KeepingYouPosted

Workshops • Functional Training and Assessment Workshop — San Diego, CA 9/17/2011 Minneapolis, MN 9/23/2011 Tampa, FL 9/24/2011 • Small Group Training — Chicago, IL 10/11/2011 • ACE’s Integrated Fitness Training (ACE IFT) Model: Chicago, IL 10/11/2011 Phoenix, AZ 10/21/2011 • Heartsaver First Aid with CPR and AED Workshop — San Diego, CA 11/2/2011

Webinars • Reaching New Lengths — Flexibility Training for Results (Live Webinar) 9/14/2011 4:00 PM • Effective Communication and Motivation for Older Adult Clients (Live Webinar) 9/27/2011 4:00 PM

$ Bundle & Save! Acquire specialized knowledge and save up to $98 when you purchase convenient course bundles.

September 2011 • ACE CertifiedNews

Reaching New Lengths— Learn the Secrets of Proper Stretching

Stretching is often the least-emphasized component of an exercise program. And if done improperly or not enough, it can lead to injuries. Don’t let this happen to your clients. In our live webinar, Reaching New Lengths—Flexibility Training for Results, hosted by ACE Exercise Physiologist Pete McCall, you will explore different types of flexibility training and learn everything you need to know about the art of stretching, including the best time for static stretching, when and how to stretch, and the most effective ways to prepare your clients for a training session. Learn first-hand how to apply static, self-myofascial release, contract-relax and dynamic stretching, which are techniques widely used by health professionals to help clients achieve desired results. Upon successful completion of this course, you’ll be able to describe and explain to your clients the importance of various aspects of flexibility. You’ll also learn to identify causes for lack of flexibility, and thus play a key role in helping your clients prevent or recover from injury. Regardless of the types of clients you train— from elite athletes to health-challenged populations—or if you lead group fitness classes, this webinar offers critical skills for hands-on flexibility training that your clients will remember, learn to appreciate, and reward you for with referrals to their friends and family members. Boost your stretching know-how with this live webinar held on October 5, 2011, from 4−6 p.m. Register today.

You Asked, We Listened: First Small-group Training Workshop Don’t miss the debut of our Small-group Training Workshop at Club Industry on October 11, 2011, in Chicago, Ill. Small-group training is growing in popularity among trainers and clients for many reasons, including the fact that clients can share costs and experience the fun and camaraderie that comes with training with friends and family members. For full-time personal trainers, small-group training translates to higher compensation for the same amount of training time spent in one-on-one sessions, better access to new clients and lower risk of cancellations. Learn all the strategies and techniques you need for designing and marketing successful small-group training programs based on the innovative and application-based

ACE Integrated Fitness Training™ (ACE IFTTM) Model. After completing this workshop, you will be empowered to: • Identify optimal exercise formats for small-group training programs • Understand how to design and organize a progressively challenging small-group-training program • Discuss the components and variables of exercise-program design and how they apply to a small-group training format • Lead your clients through dynamic exercise circuits based on the four phases of the ACE IFT Model • Implement marketing strategies to attract new clients Don’t let this exciting earning and learning opportunity pass you by. Register today.

Zumba, Anyone?

Learn How at the ACE Symposium Post-Conference Workshop If you haven’t jumped on the Zumba Latin-dance bandwagon, you are missing a fun and potentially lucrative opportunity. With Zumba’s skyrocketing fan base, Zumba instructors will be in even greater demand. Don’t miss this one-of-a-kind opportunity to shake it up and earn your Zumba Instructor license at this year’s ACE Symposium Zumba post-conference workshop. Taught by a Zumba B1 Instructor, this exciting Zumba Jumpstart Gold course gives you the foundation and formula you need to teach a Zumba class. This program is specifically designed to bring together the foundation of Zumba Fitness

with Zumba Gold Training. Designed for group fitness instructors who want to lead classes for active, mature adults, this introductory workshop will teach you the anatomical, physiological and psychological needs that are specific to this population, while also moving you into the growing Zumba Academy network. By attending ACE’s Symposium, you’ll have the opportunity to interact with more than 40 speakers, attend interactive sessions, meet-and-greet with key industry members, learn the latest exercise techniques and become a Zumba instructor. It’s three days of non-stop learning and fun. Register today!

September 2011 • ACE CertifiedNews

N utrition N otes

The Truth About Stevia—The So-called “Healthy” Alternative Sweetener Natalie Digate Muth, M.D., M.P.H., R.D.

mericans now can get their calorie-free sugar fix from an all-natural alternative to artificial sweeteners. Once limited to the health-food market as an unapproved herb, the plant-derived sweetener known as stevia is now widely available and rapidly replacing artificial sweeteners in consumer products. Thirty times sweeter than sugar and with no effect on blood sugar and little aftertaste, stevia sales are predicted to reach about $700 million in the next few years, according to the agribusiness finance giant Rabobank. Stevia’s history goes back to ancient times. Grown naturally in tropical climates, stevia is an herb in the chrysanthemum family that grows wild as a small shrub in Paraguay and Brazil, though it can easily be cultivated elsewhere. Paraguayans have used stevia as a food sweetener for centuries while other countries, including Brazil, Korea, Japan, China and much of South America, have a shorter, though still longstanding, record of stevia use.

Stevia’s Rocky History With the FDA Though widely available throughout the world, in 1991 stevia was banned in the U.S. due to early studies that suggested the sweetener may cause cancer. A follow-up study refuted the initial study and in 1995, the Food and Drug Administration (FDA) allowed stevia to be imported and sold as a food supplement, but not

September 2011 • ACE CertifiedNews

as a sweetener. Several companies argued to the FDA that stevia should be categorized similarly to its artificial-sweetener cousins as “Generally Recognized as Safe” (GRAS). Substances that are considered GRAS have been determined to be safe through expert consensus, scientific review or widespread use without negative complications. They are exempt from the rigorous approval process required for food additives. If designated as GRAS, stevia could be used as a sweetener in a wide variety of food products and beverages. In December 2008, the FDA accepted this argument, declared stevia GRAS, and allowed its use in mainstream U.S. food production. It has taken food manufacturers a couple of years to work out the right formulations, but stevia is now present in a number of foods and beverages in the U.S., including Gatorade’s G2, VitaminWater Zero, SoBe Lifewater Zero, Crystal Light and Sprite Green. Around the world it has been used in soft drinks, chewing gums, wines, yogurts, candies and many other products. Stevia powder can also be used for cooking and baking (in markedly decreased amounts compared to table sugar due to its high sweetness potency). In its initial form, Stevia was sold as a ground-up powder of the stevia plant leaves. Though sweet, the powder also had a bitter aftertaste (mostly attributed to a compound found in the stevia plant called stevioside), which limited its acceptability as a sugar substitute for the health-store-shopping crowd. But now

ducted by toxicologists at UCLA, which was commissioned by nutrition advocate Center for Science in the Public Interest (Kobylewski & Eckhert, 2008), raised concerns that stevia could contribute to cancer. The authors noted that in some test tube and animal studies, stevioside (but not rebaudioside A) caused genetic mutations, chromosome damage and DNA breakage. These changes presumably could contribute to malignancy, though no one has actually studied if these compounds cause cancer in animal models. Notably, initial concerns that stevia may reduce fertility or worsen diabetes seem to have been put to rest after a few good studies showed no negative outcomes. In fact, one study of human subjects showed that treatment with stevia may improve glucose tolerance. Another found that stevia may induce the pancreas to release insulin, thus potentially serving as a treatment for type 2 diabetes. (These studies are reviewed in Goyal, Samsher and Goyal, 2010.) After artificial sweeteners were banned in Japan more than 40 years ago, the Japanese began to sweeten their foods with stevia. And while they have conducted more than 40,000 clinical studies on stevia and concluded that it is safe for human use, there is a general lack of long-term studies on stevia’s use and effects. All in all, stevia’s sweet taste and all-natural origins make it a popular sugar substitute. With little long-term outcomes data available on the plant extract, it is possible that stevia in large quantities could have harmful effects. However, it seems safe to say that when consumed in reasonable amounts, stevia may be an exceptional natural plant-based sugar substitute. Check the label next time you eat a favorite low-calorie sweet. You’re likely to find stevia near the

All in all, stevia’s sweet taste and all-natural origins make it a popular sugar substitute.

manufacturers have figured out how to retain the sweet taste and all of stevia’s benefits without the aftertaste. There are more than 100 species of stevia plant, but one stands out for its excellent properties as a sweetener— stevia rebaudiana, which contains the compound rebaudioside A, the sweetest-flavored component of the stevia leaf. Rebaudioside A acts chemically similar to sugar in onset, intensity and duration of sweetness, and is free of aftertaste. A majority of stevia-sweetened products contain mostly extracted Rebaudioside A with some proportion of stevioside, which is a white crystalline compound present in stevia that tastes 100 to 300 times sweeter than table sugar. Stevia is marketed under the trade names of Truvia (Coca-Cola and agricultural giant Cargill), PureVia (PepsiCo and Whole Earth Sweetener Company), and SweetLeaf (Wisdom Natural Brands). Despite the three different names, the sweetener is essentially the same product, each containing slightly different proportions of rebaudioside A and stevioside. Both Coca-Cola and PepsiCo intend to use stevia as a soft-drink sweetener in the U.S., but haven’t yet unveiled their stevia-sweetened versions of Coke or Pepsi.

top of the ingredient list. Natalie Digate Muth, M.D., M.P.H., R.D., is a pediatrics resident at UCLA Medical Center, a registered dietitian and a spokesperson for the American Council on Exercise (ACE). She holds fitness certifications from ACE, the American College of Sports Medicine, and the National Strength and Conditioning Association.

But is it Safe?

References

Though stevia is most likely as safe as artificial sweeteners (or more so), few long-term studies have been done to document its health effects in humans. A review con-

Goyal, S.K., Samsher and Goyal, R.K. (2010). Stevia (Stevia rebaudiana) a bio-sweetener: A review. International Journal of Food Sciences and Nutrition, 61, 1, 1−10. Kobylewski, S. and Eckhert, C.D. (2008). Toxicology of rabaudioside A: A review. Retrieved July 20, 2011.

September 2011 • ACE CertifiedNews

ACE E xclusive R esearch

iL ke

, t o o f e r Ba

? r e t t e y B l n O

By S., rthy, M. a C c M Caitlin i, Ph.D., r a c r o P John P. .D., zek, Ph o n r e K Tom d h.D., an P , n o s l il ., John W ter, Ph.D Carl Fos rs rk Ande a M h t i w

This study was funded solely by the American Council on Exercise (ACE).

September 2011 â&#x20AC;˘ ACE CertifiedNews

e of n o e r a s e o h s t s minimali d n a le y t s t o o f egory are t a c r a e w t o o f e weep th s o t s d n e r t t s e t the hot and s e o h s g in n n u r Trainer le f f a W e ik N e c sin e Point g a t n a V IA O o t ccording a , t c a f In . s c o r C ntinued o c e v a h s e o h s f e types o s e h t , s d n e r T e r start of and Leisu e h t e c in s h t w o sales gr it ig d le b u o d y to enjo r type of e h t o y r e v e ly r a utsold ne o e v a h d n a 0 1 20 t time. shoe during tha

supportive running shoes as potential culprits. To that end, a small niche of runners have shunned shoes altogether as a way to escape chronic pain and injuries. Here’s their logic: Barefoot runners tend to run more lightly, landing near the balls of their feet while generating less pounding than regular heel strike−style runners. Less pounding should then equal fewer injuries. And that notion seems to be catching on even more quickly with the advent of barefoot-style shoes, which make running “barefoot” more comfortable and more appealing to some runners. Here’s the potential concern, though—most runners One of the shoes that has led the surge

have spent a lifetime wearing shoes and have thus been

in popularity is the Vibram FiveFingers, a quirky-looking

‘programmed’ to run in the conventional heel-strike man-

sock-style shoe with separate compartments for each toe. ner. So what happens when they switch to running in barefoot shoes? It’s an intriguing question, and one that These shoes are designed to combine the feel of being barefoot with the abrasion protection of wearing a shoe.

the experts at the American Council on Exercise (ACE)

Many adherents also believe these shoes improve pro-

sought to answer.

prioception, balance and foot strength. You’ve no doubt

The Study

seen people wearing these types of shoes to work out in the gym, for fitness walking, yoga, watersports and, one of the most controversial uses, running. But why would someone want to run without running

To analyze how similar running in Vibram Five-

Fingers is to running barefoot, as well as determine

shoes? Lower-extremity injuries can be found in 20 per-

how it varies from running in regular running shoes in

cent to nearly 80 percent of all those who run, with some

terms of ground-reaction forces and the motion of the

experts pointing to the high-impact forces of heels hit-

lower extremities, ACE enlisted a research team from

ting the pavement and the use of over-cushioned, overly

the University of Wisconsin, La Crosse. Led by John September 2011 • ACE CertifiedNews

Porcari, Ph.D., and Caitlin McCarthy, M.S., the researchers from the Exercise and Health Program recruited 16 healthy, injury-free female subjects, ages 19 to 25, all of whom were considered recreational joggers. Two weeks prior to testing, each of the subjects was fitted with a pair of Vibram FiveFingers Bikila ($90). These 4.8-ounce barefoot-style shoes are specifically designed for running with slightly more padding in the heel, a higher heel lip and a snugger fit. To get accustomed to running in the Bikilas, the subjects were then asked to wear the shoes while running for up to 20 minutes per day (or until discomfort), three times a week for two weeks. Once acclimated to running in the Vibrams, subjects returned to the lab for 3-D motion analysis and measurement of ground-reaction forces as they ran under three separate conditions: (1) while wearing the Vibrams; (2) while wearing a pair of neutral running shoes (New Balance 625); and (3) while barefoot. The order was randomized between Vibrams and the running shoes, but the barefoot condition was always measured last. To conduct 3-D motion analysis, subjects were outfitted with reflective tracking markers affixed to specific points across the body. These coordinates

were used to track the motion of the pelvis, femur, shank and foot, as well as lower-extremity joint angles (hip and knee flexion-extension, abduction-adduction, and internal-external rotation) as each subject ran along a 20-meter runway. Flush mounted on the runway was a force platform designed to measure ground-reaction forces (the pounding of feet) as subjects crossed the runway. Data was collected for each subject in seven trials per condition (i.e., Vibrams, neutral shoe, barefoot) for a total of 21 trials per subject.

The Results

Upon completion of testing, the data was crunched and processed. Porcari and his team reported that all of the subjects were rear-foot strikers while wearing typical running shoes, landing predominantly on the heel. However, while running barefoot and in Vibrams, approximately one-half of the subjects switched to a forefoot strike pattern while the other half continued to impact the ground with their heels (Figure 1). “It’s tough to re-learn to run,” says Dr. John Porcari. “When you look at the data even though we encouraged them to run with a more forefoot

Figure 1. Average Loading Rate; Comparison Between Running Condition (Barefoot, Vibram and Neutral) Based on Foot-strike Pattern (Forefoot and Rear Foot)

0 16

Barefoot Vibram Neutral

80 60 40

20 0

Fore-foot Strikers

Rear-foot Strikers

Foot Strike Pattern * Significantly different from neutral

September 2011 • ACE CertifiedNews

# All significantly different from one another

strike while wearing the Vibrams, half of the subjects still continued to land on their heels. Even with two weeks to practice and instruction in how to use the barefoot shoes, [the subjects’] bodies still tended to run the way they’ve always run.” Those subjects who switched to a forefoot strike showed a much more plantar-flexed ankle at ground contact while wearing the Vibrams and while barefoot running. This greater flexion appears to allow better absorption of the impact forces of running. However, those subjects who continued to utilize a rear-foot strike pattern experienced a higher rate of loading while wearing the Vibrams and running barefoot. In fact, load rates surpassed those of running with the typical running shoes, perhaps due to the lack of heel cushioning of the Vibrams or while running barefoot. Researchers also noted that, for all subjects, there was less knee flexion while running barefoot and with the Vibrams, a condition associated with lower injury rates. While running barefoot, subjects showed less pronation. However, while running in Vibrams, all subjects showed greater pronation, similar to the pronation exhibited while running in the regular running shoes. (Note: Excessive pronation can be the reason for some overuse injuries.)

The Bottom Line

While synthesizing these results can be a bit complex, the bottom line is clear. “Just because you put the Vibrams on your feet doesn’t mean you’ll automatically adopt the correct running stride,” says Porcari. Runners who fail to change over to a more forefoot stride while wearing Vibrams may open themselves up to discomfort and possible injury. “Buying these Vibrams and continuing to land your heels is probably worse than wearing shoes because the Vibrams don’t have any cushioning,” he says. As evidence, Porcari points to an anecdotal rash of foot and shin injuries from some runners who’ve started running in barefoot-style shoes.

Don’t Want to Run? Try Lifting… American Council on Exercise’s Pete

McCall recommends trying Vibrams or similar style footwear while stren gth training. “They allow the foot to have better contact wi th the ground,” he says. “Having your heel elevated, like in a running shoe or other kind of traini ng shoe, can actually thro w off your balance.” Besides better balance, McCall says he’s experienced improved foot dexterity af ter a few years of strengt h training while wearing Vibrams.

Minus the support and extra padding of conventional running shoes, barefoot-style shoes place unique and new stresses on the muscles of your lower extremities. “If you want to run in the Vibrams, you should be prepared to change your gait pattern,” says Pete McCall, an ACE exercise physiologist, who has been exercising (but not running) in Vibrams since mid-2009. “If you run in them, give yourself time to acclimate to them and adapt.” Porcari echoes that sentiment. “Running in Vibrams could be good for some if they adopt the appropriate running style.” But detailed instruction September 2011 • ACE CertifiedNews

on how to run with a more forefoot gait is key. “People may need very explicit instruction and time spent practicing how to land on the ball of the foot. Otherwise, they may be doing themselves more harm. Simply switching to Vibrams doesn’t guarantee that a person is not going to experience more injuries.” So should you or your clients ditch the running shoes and start running barefoot or in Vibrams? If you aren’t experiencing chronic injuries while running, don’t quit with your shoes just yet. Going barefoot or wearing Vibrams will affect which muscles are used and how you use them, all the way up the kinetic chain, says Porcari. And the results of those changes are uncertain. “I think it’s one of those things—If it ain’t broke, don’t fix it,” says McCall. That said, for those people who suffer chronic running injuries and still want to continue running, they may want to give the shoes a try. MARK ANDERS is an award-winning journalist who has covered a wide range of topics from rock star profiles to surfing river waves in Africa. His work has been published in more than 20 different magazines and books.

September 2011 • ACE CertifiedNews

Take it Easy! Whether you’re planning to run barefoot or while donning Vibrams, follow these tips from ACE’s Pete McCall: • Walk first. “Give your body time to acclimate and adapt,” he says. “Start walking in them first and let your body get used to it.” • Ease on in. “If you’re currently doing 30 miles a week, try a quarter of that wearing the Vibrams or barefoot, and do the rest in your regular shoes.” • Change it up. McCall says it’s key to change your running style to fit barefoot running. In particular, focus on running with short strides while landing lightly on your forefoot. For more helpful tips on how to safely and effectively wear barefoot-style shoes, check out this video from ACE Exercise Physiologist Pete McCall.

Feature Story

Are Fitness Professionals Qualified to Teach

Yoga?

oga—is it an ancient philosophy, modernized fitness By trend or booming business? Arguably, at least in North Megan America, it is probably a combination of all three. As the present-day, Westernized yoga industry continually Senger evolves, the definition of what yoga is—and who should be teaching it—does not come with an easy answer. However, its popularity is assured. Stress reduction through fitness is one of ACE’s top 10 fitness trends of 2011. And in its modern incarnation, yoga itself is a proven money-maker. Yoga Journal’s 2008 “Yoga in America” Market Study concluded that 15.8 million Americans practice yoga—700,000 fewer than in 2004. Yet despite the decreased participation, yoga brought in the bucks: Actual spending on yoga classes and products grew from $2.95 billion (2004) to $5.7 billion (2008),

according to the Yoga Journal poll. Thus as a fitness professional, you may sometimes feel inspired—or compelled—to include a few yoga poses in client workouts. But is yoga just exercise? Should it be? Who is qualified to teach yoga—whether it’s a whole class or a few poses? While these questions can be difficult to answer, it is essential that fitness pros have a general knowledge of yoga’s current debates so they can help their clients benefit from this popular mind-body discipline. September 2011 • ACE CertifiedNews

The Philosophical Approach

The Sutras Summarized “What makes yoga ‘yoga,’ in the classical definition of the Yoga Sutras, is being focused in the moment to the point where the mind stops fluctuating,” says yoga pro Sage Rountree. “Students often achieve this sense of still focus [through a physical yoga practice] whether or not their instructor explicitly discusses yoga energetics or philosophy.” Such philosophy is largely derived from the classic text, the Yoga Sutras, believed to be written around 2,000 years ago by the Indian sage Patanjali. It outlines an eight-limbed yogic path: the yamas (moral restraints, such as non-violence and truthfulness), niyamas (individual observances, such as selfdiscipline and self-study), asana (physical postures), pranayama (mindful breathing), pratyahara (inward focus), dharana (concentration), dhyani (meditation) and samadhi (absorption). Although the third limb, asana, is the most visible face of modern North American yoga, many yogis argue that the physical postures really exist to help develop an inward focus that supports the other seven limbs. Indeed, there is great variety in how much individual yoga practitioners follow—or even have knowledge of—the Yoga Sutras or other influential yogic texts.

September 2011 • ACE CertifiedNews

“When people in the West say ‘yoga,’ they’re commonly referring to hatha yoga, one branch of this ancient discipline that focuses on physical postures, breathing exercises and meditation,” says Carol Krucoff, an ACE-certified Personal Trainer and yoga therapist based in Chapel Hill, N.C., and the author of Healing Yoga for Neck and Shoulder Pain, (New Harbinger, 2010) While the present-day, populist definition of yoga may veer toward “flexibility-oriented exercise class”—especially in a gym setting—its theoretical traditions run much deeper. Although it is impossible to exhaustively discuss all sacred texts and conceptual branches of yoga with brevity, the short summary that follows is intended to touch on the major concepts of yogic philosophy that your yoga-faring clients may encounter from more traditional instructors. Evidence of yogic concepts—albeit not necessarily the practice of physical asanas, or postures—goes back some 5,000 years. While not itself a religion, over time yoga has sometimes intermingled with Hinduism, Buddhist philosophies and Ayurveda (the traditional medicine of India). And of central importance to many yoga practitioners, also known as yogis, are the concepts of the Yoga Sutras, a written summary, or “sacred text,” on how to live a yogic life (see sidebar, “The Sutras Summarized”). Among those within the traditional yoga community, such sacred writings spawn debates that may be unfamiliar to most fitness pros. For example, despite the billions of dollars spent on yoga each year, many yoga devotees believe that commercially commodifying the practice contradicts its true philosophies. Thus, some yoga teachers believe classes should be free to all, although others see charging money for their time as a fair exchange. As with any written set of values, analyses of the philosophies outlined in the Yoga Sutras and other sacred texts vary between translators, scholars and devotees. What follows are some discussions and interpretations that are shaping the definition of modern-day yoga.

Is Yoga Just a Workout? Can it Be? For some enthusiasts, yoga is “just exercise;” that is, the physical practice of yoga postures devoid of any spiritual element. Indeed, the marketing of yoga is frequently based on images of chiseled, athletic bodies in exceedingly

acrobatic poses. (For example, clothing brand HardTail

value fitness; however, they are most likely uncomfortable

Forever’s 2009 advertising campaign.)

with and/or unfamiliar with chanting and the spiritual

However, others strongly believe that a true yoga practice must include an inward, spiritual dimension, and that

aspect [of traditional yoga,]” Wong says. Even traditional teachers may see value in making yogic

focusing solely on developing tight abs or a “yoga butt” are

philosophy an optional or less prominent part of class. “I

contrary—even offensive—to yoga’s true meaning.

don't believe that as yoga teachers we have to emphasize

“I think when we are trying to make yoga ‘just exercise,’

the traditional philosophical aspects of yoga in order for

perhaps with the intention of making it more accessible to

it to be of benefit to people physically,” says Terra Gold,

a gym-going clientele, we are doing everyone a disservice,

L.Ac., D.O.M., a trainer of yoga teachers, a licensed

and really just providing a stretch-and-strengthen mat

acupuncturist and co-founder of Yoga Doctors Mandiram

class,” says Robin Armstrong, D.C., a chiropractor and

in Los Angeles, Calif. She adds that the physical postures

yoga teacher trainer who runs a Vancouver, B.C–based

are often a doorway for yoga to become more than just

yoga therapy practice.

a workout for some people, and are a non-intimidating

Krucoff agrees that “physical postures-only” yoga falls short. “Yoga is not just an exercise system. It’s an energetic system and a spiritual discipline designed

introduction into other aspects of yoga for those who become interested. Regardless of how a teacher approaches the physical

to quiet the mind. If [a yoga] teacher only teaches the

practice of yoga, it is of interest to know what kind of

physical postures, without instruction in the mental,

education and biomechanical training such an instructor

emotional and spiritual aspects involved in the practice—

receives—and whether it is enough, to meet fitness

then it’s ‘yoga-flavored exercise.’”

industry standards.

But is “yoga-flavored exercise” a bad thing if that’s what consumers want? Not according to Kimberly Fowler, J.D., founder and CEO of YAS Fitness Centers in Southern California. Her studios offer spinning and yoga classes that eschew traditional yogic elements that may seem intimidating to the uninitiated, such as the use of Sanskrit language terms for yoga postures or the chanting of ‘ohms’ during class. Fowler—the author of The No OM Zone: A No-Chanting, No-Granola, No-Sanskrit Practical Guide to Yoga (Rodale, 2010)—strongly contends that “yoga can be just a workout. My style of yoga is called Yoga for Athletes.” “Yes, yoga can be just exercise,” agrees Brenda Wong, the Operations and Logistics Manager for YogaFit in Torrance, Calif. The company was founded in 1994 by Beth Shaw and seeks to bridge the gap between the challenges of teaching in health clubs versus private yoga studios. A continuing education partner with ACE, YogaFit offers traditional Yoga Alliance–approved 200-hour

How Does Yoga Teacher Training Compare to a Fitness Pro’s Education? With your already-busy schedule of clients and classes,

trainings (more on Yoga Alliance to follow), as well as one-,

you may wonder if your current level of biomechanical

two- and four-day workshops for all types of fitness pros,

knowledge is enough to teach some yoga postures, or

which address topics as varied as yoga for kids, yoga for

if you should first take a yoga-specific course. Begin by

golf and tennis, and yoga for personal trainers.

considering what type of training a yoga instructor receives.

As in Fowler’s approach, YogaFit does away with “ohming,” incense and Sanskrit. “[Many kinds of gym clients]

Like fitness, yoga is a self-regulated industry that for many is an art form as much as it is a science. Just

September 2011 • ACE CertifiedNews

as the art of dancing has numerous, utterly unique styles—such as ballet, tap or ballroom—various

This standard is worrisome to some. For example,

schools of yoga (e.g., Ashtanga, Bikram, Kundalini)

Gold notes that it is possible for a teacher to go

can look and feel stylistically different. Due in part to

through an entire 200-hour course and never learn

these distinctions, there is no trans-yogic, national

a single thing about physical anatomy—something

measurement of an instructor’s basic competence

that could be solved by administering a standardized

comparable to an ACE exam.

exam. Yet she also concedes that, due to variations

Instead, different schools of yoga may have their

between styles of yoga, it would be exceedingly

own, self-administered, self-regulated certification

difficult to get leaders to agree on the content of such

process, ranging from a weekend workshop to several

an exam.

years of study. For example, Bikram yoga has a highly

Also of concern is the fact that the demand for

intensive nine-week certification course, and Anusara

yoga instructors can sometimes outpace training

yoga requires a demanding four years of personal

standards. “The increase in yoga participants [can

yoga practice prior to certification. But perhaps the

make studios] hungry for the income [that teacher

most visible standard for yoga teacher trainings is

training generates], so they pack students into

through Yoga Alliance (YA)–registered schools.

large classes and expect very little of the teachers

A non-profit, public organization formed in 1999,

in terms of training,” says Ellen Saltonstall, M.A., a

YA “sets minimum standards for curriculum [content]

yoga teacher in New York City with three decades of

and yoga teacher trainings,” says Nikki Mitchell, the

experience and co-author of Yoga for Arthritis (W. W.

YA program manager in Arlington, Va. She adds that individual yoga schools train and certify teachers following YA guidelines, and the Alliance offers registration to already-certified teachers. YA-registered schools create their own curriculla according to very broad guidelines set by the Alliance. The would-be Registered Yoga Teacher (RYT) takes a 200-hour course (i.e., 200 hours of professional training) of which only 20 are explicitly required to be on anatomy and physiology. These can be broken down as physical anatomy (e.g., bodily systems, organs) or energetic anatomy (e.g., the study of chakras, or

the seven ‘energy centers’ of the body).

September 2011 • ACE CertifiedNews

Norton and Co., 2008). “On the other hand, there are segments of the ‘yoga world’ that are highly evolved to meet this demand with integrity, skill and compassion,” Saltonstall continues. “Standards vary and it is up to [would-be teachers] to compare and choose highquality instruction.” Regardless of curriculum content, any teacher training should be seen as a starting point, not an end to career development. “A teacher has to start somewhere, [and then] commit to rigorous, ongoing continuing education, and to practice both on themselves and with

their students,” argues

notes Susi Hately, a yoga

Sage Rountree, M.A.,

therapy expert and owner of

Ph.D., the author of The

Functional Synergy in Calgary,

Athlete’s Guide to Yoga

Alberta, which offers online

(Velo Press, 2008), and

learning tools for instructors.

a featured instructor on YogaVibes.com. As an ACE-certified

There will always be debate about how much training is needed by fitness pros to

professional, all this

properly teach yoga poses—

debate may leave

or, frankly, to be an effective

you unsure of how to

fitness professional. But there

gracefully and effectively

is generally broad consensus

incorporate yoga

concerning the following

poses into your clients’

principles:

workouts, while still

Personally practice. By

respecting the integrity

attending some yoga classes

of yogic technique.

prior to teaching any poses, you will improve your insight

Are You Ready to Teach Yoga Poses? If you have never fully “felt” a yoga posture by practicing for hours with your own body, some yoga

into both physical postures and the potential for mindbody connections. Or as a yoga teacher might say, you’ll better appreciate the “intention” of each posture. Find out the philosophy. Have at least a general

leaders would argue that you can’t really judge if a

understanding of the non-exercise traditions of yoga—

specific yoga pose is biomechanically beneficial for a

whether or not you choose to teach or adhere to them.

client. Yet, the opposite can also be true: Being really

This will help you relate to more traditional yoga teachers

good at something yourself and knowing your own

as well as your fitness clients who enjoy such customs.

body does not necessarily qualify you to teach others,

Learn for the long-haul. As with exercise-related

especially if their physical abilities and experiences are

knowledge, see your yogic education as an ongoing,

very different from yours.

life-long process, no matter what your philosophical

Armstrong argues that fitness instructors who lack

approach. Attend a few yoga sessions at the next fitness

yoga experience may not be prepared to instruct poses.

conference, take an online workshop aimed at fitness

“An education in biomechanics can give you an ‘on

professionals who want to teach yoga, or read up on

paper’ understanding of yoga postures, but nothing

yoga anatomy. (See the sidebar, “Getting Started on

replaces the nuances of on-the-mat experience [i.e., of

Further Learning” for more education ideas.)

personally practicing yoga].” Still, others disagree. “Two friends of mine—a

Reach out and refer. Meet up with a YA-registered teacher to swap tips and techniques or even to refer

chiropractor and a physical therapist—and I often have

clients who may wish to expand their yoga efforts

conversations about yoga asanas and biomechanics,”

beyond what you can teach. Developing a symbiotic

September 2011 • ACE CertifiedNews

Getting Started on Further Learning “What I find amazing is how committed teachers are to continuing their learning and building their knowledge,” says instructor trainer Susi Hately. As with fitness instructors and personal trainers, yoga teachers typically view their education as an ongoing process. Here are some fitness instructor–friendly options for learning more about yoga poses and anatomy: • YogaFit and other mind/body courses are available through ACE. •

YogaFit live workshops and conferences are friendly to fitness pros who wish to learn some yoga to teach in their classes or training sessions. Visit www.YogaFit.com.

•

The Athlete’s Guide to Yoga: An Integrated Approach to Strength, Flexibility, and FocuS. Author Sage Rountree presents a non-esoteric, physical training–oriented approach to incorporating yoga postures into athletic training schedules. Click here to read ACE’s review of The Athlete’s Guide to Yoga.

•

3D Anatomy for Yoga: The Essential Guide is a detailed and interactive DVD-ROM from Susi Hately and available at www.functionalsynergy.com.

•

Yoga Anatomy by Leslie Kaminoff is a best-selling classic with excellent diagrams and is a great reference even if you don’t intend to teach yoga. An online course also is available at www.yogaanatomy.net.

relationship with an experienced yoga pro pays off when he or she encounters a client who would benefit from some extra strength or aerobic training. Just as you develop professional relationships with physical therapists, chiropractors or sports-medicine doctors, consider yoga teachers as part of your overall network of knowledge—and as potential client leads. “Yoga has become a big part of the fitness industry. I hope they continue to merge,” says Fowler. “There will always be yoga elitists. But yoga is a great form of exercise for everyone, and I would like to see more people doing it.”

The Future of the Fitness-Yoga Crossover Discussions in yoga circles about standards for teacher trainings, the extent of fitness crossover, and the very nature of the practice will undoubtedly continue. However, in all this gray area, there is a middle ground of sorts where we can introduce, inspire

Fitness instructors and personal trainers, on the other hand, can learn from yoga ways to deepen their students’ and clients’ experience, setting the conditions for transformation on not only a physical level, but an emotional and spiritual level.” “Knowing more means a greater chance of being able to truly help people,” concurs Gold. “Isn’t that why we get into the profession of training people after all?”

and teach varying degrees of yoga practice to a broad clientele so that it benefits everyone. Rountree sees value in the co-existence of both disciplines. “Both fields—fitness and yoga—would be well served to study each other. I’d love to see yoga teachers develop a sound understanding of principles of exercise physiology. [And yoga teachers] should also spend more time with kinesiology and anatomy.

September 2011 • ACE CertifiedNews

Megan Senger is a writer, speaker and fitness sales consultant based in Southern California. Active in the exercise industry since 1995, she holds a bachelor’s degree in kinesiology and English. When not writing on health and lifestyle trends, techniques, and business opportunities for leading trade magazines, she can be found in ardha uttanasana becoming reacquainted with her toes. She can be reached at www.megansenger.com.

G roup F itness F ocus

Social

Icebreakers

for Group Training

By Amanda Vogel, M.A.

any of the clients who attend your classes, boot camps or group-training sessions probably recognize each other’s familiar faces. They might know a few people’s (or everyone’s) names. Perhaps friendships form. There are also the newcomers who might not know anyone at all.

Helping your new and regular clients meet each other is important because many people report that the support network, camaraderie and social atmosphere of groups are all key reasons for why they stick with an exercise program. Clients who feel as if they don’t fit in may be less motivated to come back. And from a financial standpoint for you, getting clients to bond means you benefit from repeat business and positive word of mouth. With that in mind, make it your job to act as a “social bridge,” connecting clients to one another. Imagine that you’re hosting a party and that part of your role as the host is to help break the ice with guests (i.e., clients) so they can relax and mingle.

September 2011 • ACE CertifiedNews

Of course, playing host sounds

and even if some clients are shy, they

sold on TV and designed to be shaken

simple enough, but as group leader,

aren’t being put on the spot. “It’s never

back and forth for upper-body toning.

you’re also concerned with everything

a large social commitment on their

Many people have heard of the

from program design and equipment

part,” he says. “I do most of the work

Shake Weight or seen it on TV, but

set-up to providing technique cues

and they’re entertained by my ability

might not have tried it. “When I have

and coaching clients. It’s understandable that taking time out to ensure that everyone knows each other can be a challenge when you’re busy

(or inability) to remember their names. The kids in my kids’ classes will swap positions just to mess me up.”

a few new people in my boot camps, I like to start off with some laughter,” says Millhouse. “We pass the Shake Weight around the group, and when you’re holding the weight, you say

organizing other things.

your name. It provides an incredible

Fortunately, there are steps you

amount of fun!”

can take before, during and after

Jennifer Wick, a fitness instructor

your classes to ensure your clients become familiar with each other and

in Vancouver, B.C., takes a “sharing”

feel part of the group. Here, four fit-

approach in her circuit classes of 10

ness pros share how they do it.

to 12 women. “Before each class, we

Name Games

get in a circle for a quick chat. I sometimes ask a question such as, ‘What

The first step in helping clients get

was the highlight of your week?’ or ‘If I

to know each other is to have them

gave you $1,000 what would you buy

learn each other’s names. This can

today?’ In the first weeks we did more

be a fun icebreaker if you use a cre-

‘get to know the team’ intros. After a

ative approach that suits your group’s

few weeks, they feel comfortable shar-

demographics and size. For example,

ing more private or funny info—they’ve

Mark Nutting, a master trainer at Saco

discovered commonalities and made

Sport & Fitness in Saco, Maine, says

friends. Two people even realized they

he uses a game that puts his own

have mutual friends.”

memory to the test. “Everyone stands in a circle and the first person states his or her name. I repeat the name. The second person

Sean Millhouse is an ACE-certified Personal Trainer and Advanced Health and Fitness Specialist, and is co-owner

The icebreaker chats have also helped Wick get to know her participants better, and she often uses info she’s learned about the women to

says his or her name and I repeat the

of Northwest Personal Training Center

first person’s name and second per-

in Houston, Texas. He also plays a

son’s name, and so on,” he says.

name game in his Fitness 101 Boot

vacation to Vegas as motivation to

Nutting says this system has been

Camps, but he uses a prop that gets

pump them up in cardio or joke about

effective for breaking the ice in large

people smiling. His prop? The Shake

letting out frustrations over family or

groups because it makes people laugh,

Weight , a dumbbell-shaped device

renovations.”

September 2011 • ACE CertifiedNews

motivate and cheer them on in class. “For example, I will use someone’s

Integrating Cliques into the Main Group Helping clients form spontaneous

numbers or letters to each group (i.e.,

to select ONE card at random and

teams 1, 2, 3 or teams A, B, C). Or you

run (or do another traveling exercise)

can get creative by matching up cli-

back to the starting place. (Don’t

ents according to commonalities such

forget to ensure a safe flow of client

as birthday months or by the color of

“traffic” to and from the mini-stacks.)

shirts people are wearing. Just be sure

Arrange everyone into sub-teams

might also find that your group con-

that the common categories you select

according to what type of card they

tains several “pockets” of pre-existing

will yield similar group sizes and a fair,

friends—people who already know

reasonably diverse cross-section of

friendships can be rewarding. You

each other well and joined the class together. Because they’re already

abilities, ages and fitness levels.

picked up: hearts, diamonds, clubs, or spades. To ensure an equal number of players within each sub-team, put out only as many cards

friends, these cliques might tend

as you have clients in the

to mingle separately from the rest

main group. And when

of the group or form their own

using less than a full deck,

competitive alliances.

include a similar showing of each card type (e.g., seven

While coming to class with friends can help clients feel

hearts, seven clubs and so

especially motivated and socially

on). This drill also works

supported, avoiding too much

with small, lightweight

“cliquey” or exclusive bonding in

objects, such as Popsicle

your sessions helps ensure that

sticks, pennies and straws.

the main group feels as cohesive as possible. To that end, Millhouse and his trainers take the initiative when it’s time to form smaller groups within a larger boot camp. “We (not the clients) team people up in groups of two to four,” he says. “We try to match people’s

With a little planning, you could also use a fun exercise drill as a way to assign clients to sub-teams. Let’s say you wanted to break up the main group into four sub-teams. You might bring a shuffled deck of cards

abilities, personalities and socialization

to class, placing several mini-stacks

levels. This helps make the workout

from the deck on one end of the gym

enjoyable and intense.”

or playing field.

Fun Ways to Assemble Sub-Teams

From the other end of the gym or field, clients run (or do walking lunges or some other traveling

Partner Training An alternative to creating sub-teams in your larger boot camps or classes is to ask clients to choose partners. This helps them learn names over time if it wouldn’t work to hold introductions as a larger group at the beginning of class. And because many partner exercises naturally foster interaction, clients get an instant dose of both socializing and friendly encouragement. “I have my clients partner up,

A fast and easy way to organize

exercise) until they reach one of the

learn their partner’s name and

clients into sub-teams is to assign

mini-stacks of cards. Instruct clients

work together with exercise drills,”

September 2011 • ACE CertifiedNews

says Caroline Jordan of

ing sessions.

Caroline Jordan Fitness in

This is Nutting’s

San Francisco, Calif. “For

approach to creating closer

example, I ask partners to

connections between his

do push-ups facing each

class attendees. Similarly,

other. Each person does

Jordan issues a client

a push-up and high-fives

newsletter with weekly

their partner on the way

challenges. Her clients can

up. They’re encouraged to

then complete the chal-

use their partner’s name

lenges together in class.

and cheer each other on during the exercise.”

Icebreakers Outside of Class

Creating Your Community Whether you play name games, create sub-teams or partner drills, or set up a Facebook page, acting as social

In addition to helping your clients meet each other in

host to your clients benefits everyone. Clients who rec-

class, you can also play host outside of class using social

ognize that sense of connection will feel successful and

media tools like Facebook. Interacting with someone on

motivated to come back for more of the services you pro-

Facebook before you get to know him or her in person pro-

vide (and possibly with their friends).

vides an instant icebreaker. And having clients share, “like” or comment on Facebook photos or status updates related to your sessions creates a preliminary social connection

Amanda Vogel, M.A., holds a master’s

that clients can build on when working out face to face.

degree in human kinetics and is a certified

In other words, extending your real-life group to a social-

fitness pro in Vancouver, B.C. In addition to

media community, and vice versa, helps clients become better acquainted with each other, on- and offline. Of course, it’s too much to expect that all your clients

being an online marketing consultant for BOSU, Amanda owns Active Voice, a writing, editing and consulting service for the fitness industry. Her articles have appeared in

will “friend” each other on Facebook. But it’s quite likely

Women’s Health, SELF and Prevention. You can reach her

that many or all of them will join a Group or Like Page on

at www.ActiveVoice.ca, http://FitnessWriter.blogspot.com or

the site that you set up for your boot camp, class or train-

www.twitter.com/amandavogel.

September 2011 • ACE CertifiedNews

C o mm e n t s

Follow-up Q and A: Dips are Effective, But Could They Be Dangerous, Too?

In school they taught us to avoid [the dips] position because “there really is no prime mover for shoulder flexion.” This position off the edge of a chair seems to put a heavy burden on the front shoulder flexors.

Robert Fernandez, responding to the “Best Triceps Exercises” study published in the August 2011 issue of ACE Certified News.

Although dips are a functional movement, they are often considered controversial as an exercise due to the propensity for increased stresses across the anterior portion of the shoulder joint. The recent ACE-sponsored study compared eight traditional exercises for muscle activity using electromyography (EMG) data. The goal of the study was to examine muscle activation of the long and lateral heads of the triceps muscle to determine exercise efficacy. Although the traditional bench-dip exercise scored among the top three in eliciting muscle activity, it is important to note some study limitations prior to discussing the safety concerns associated with this exercise. While the researchers validated their study by standardizing their procedure [i.e., selecting experienced lifters with proper form, providing pre-testing regimen instructions, performing baseline one-repetition maximum (1RM) testing for external load-based exercises, establishing baseline isometric EMG activity on all testing days, randomized exercise order], they were still unable to accurately determine whether the two body-weight exercises (dips and triangle push-ups) corresponded with the 70 percent of 1 RM load selected for the other six exercises. Consequently, without a means to accurately evaluate the amount of work performed during these two exercises, they couldn’t state conclusively that the triangle push-ups and dips, two of the three exercises eliciting greatest muscle activity, are the most effective for targeting your triceps. Unlike the hip joint, the shoulder joint is not a true ball-and-socket joint; in fact, it is more analogous to a golf ball sitting upon a tee. Subsequently, while highly mobile, this joint generally lacks the stability offered by the surrounding bones and relies more upon the active structure (muscles) and passive structures (joint capsule, ligaments, etc.) for stability, thus rendering it more prone to injury. Exercises like the bench press and dips, for example, create joint compression within the joint capsule, increasing shear forces and impingement of nerve endings. Dips also push the glenohumeral joint beyond the normal anatomical range of shoulder extension, stretching the joint capsule, and reducing its ability stabilize and produce force, again rendering it more prone to injury. Additionally, as the humerus extends during the lowering phase of the exercise, it internally rotates, adding to the potential for impingement, while also forcing a rounding of the shoulders that compromises stability within the entire scapulothoracic region. When considering having your clients perform any variation of dips, you should always evaluate the potential risks versus benefits and consider whether or not there is a better exercise alternative. Though effective for some, it may not be the s afest choice for all your clients.

September 2011 • ACE CertifiedNews

new study suggests that certain personality traits such as neuroticism, impulsivity and aggressiveness may increase the likelihood that an individual will struggle to maintain a healthy weight. Researchers from the National Institute on Aging (NIA) examined data from a Batimore, Md.–based longitudinal study of nearly 2,000 people to identify if and how certain personality traits might affect weight and body mass index (BMI). The subjects, who were followed for 50 years and included equal numbers of men and women, were generally healthy and well-educated, with 71 percent identified as white, 22 percent as black and the remaining 7 percent identified as another ethnicity. The personality traits the researchers assessed are known as the “Big Five” traits: openness, conscientiousness, extraversion, agreeableness and neuroticism. An additional 30 subcategories of these traits also were examined, and subjects were periodically weighed and measured over time. Impulsivity was identified as the strongest predictor of being overweight, with individuals who scored in the top 10 percent of

September 2011 • ACE CertifiedNews

Impulsive, Neurotic

People Most Likely to Be

Overweight

impulsivity weighing an average of 22 pounds more than

and aggressive were also more likely to be overweight.

those who were the least impulsive. Additionally, high

Conversely, individuals who were considered to be

neuroticism and low conscientiousness was associated

conscientious tended to be leaner.

with ongoing cycles of gaining and losing weight throughout one’s lifetime. “Individuals with this constellation of traits tend to give in to temptation and lack the discipline to stay on track amid difficulties or frustration,” wrote lead researcher Dr. Angelina R. Sutin in the Journal of Personality and Social Psychology. Clearly, losing weight—and more importantly, keeping it off—requires both commitment

Researchers believe these findings may help to explain why some people go through countless cycles of weight gain and loss and, therefore, have a harder time maintaining a healthy weight. Still, Sutin cautions that the connection between personality traits and weight gain is anything but simple and likely includes both physiological and behavioral

and self-control, which is no doubt more difficult for

mechanisms as well. “We hope that by more clearly

people who are more impulsive.

identifying the association between personality and

Other traits associated with greater weight gain

obesity,” says Sutin, a post-doctoral research fellow at

over time included risk taking and being antagonistic;

the NIA’s Laboratory of Personality and Cognition, “more

individuals who were identified as cynical, competitive

tailored treatments will be developed.” September 2011 • ACE CertifiedNews

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