National Fitness E-News January 2012 by National Council for Exercise & Fitness (NCEF)

National Fitness E-News

A Publication for Exercise and Health Fitness Professionals

Volume 1, Issue 2 January 2012

ACTIVE AGING FOR THE OLDER ADULT “Celebrating the European Year for Active Aging”

From the Director’s Chair Welcome to the first issue of National Fitness News Ezine for 2012.

track progress, and motivate your clients while the “Healthy Lunch Box“ article gives lots of good ideas to keep children focused on healthy food.

2012 has been designated as the “European Year for Active Ageing” by the European Commission and the NCEF fully supports this initiative which aims to help create better job opportunities and working conditions for the growing numbers of older people in Europe as well as helping them to take a healthy and active role in society . To celebrate initiative the NCEF, in conjunction with the University of Limerick has re- titled and further developed the specialist module “Active Ageing for the Older Adult “. This module is placed at Stage 2 of the Pathway to the B. Sc. in Exercise and Health Fitness (NFQ Level 8, EQF Level 7) and carries 15 ECTS credits. This module will be delivered in early spring 2013. Watch out for full details in the May Ezine.

The preliminary results of the Fitness against Doping Project (FAD), initiated by the European Health Fitness Association (EHFA) and supported by the European Commission are encouraging from the Fitness Sector point of view. Some of its findings show that as the sector develops more towards balanced and professional health and fitness training and away from “body building“ gyms, we should see a corresponding reduction in the use of banned substances and supplements. Based on the overall findings so far, there was general agreement that better information, campaigning and positive promotion can be beneficial as an anti- doping strategy. (See full article inside).

This issue of the NFN Ezine provides many useful and informative articles that will assist you in your role as a fitness professional, whether as a paid worker, on a voluntary basis or to enhance your own lifestyle and/or that of your family and friends. Technology can greatly assist training and all you iPhone users should take note of a range of applications that you can use to record workouts,r

The Worldwide Survey of Fitness Trends for 2012 places ‘Educated and Experienced Fitness Professionals’ as the No. 1 fitness trend for 2012. In order to avail of continuing education and to optimise your experience I urge you to join a professional register as soon as possible. I welcome the current discussions between NCEF/Fitness Professionals Ireland (FPI) and ILAM/ REPS Ireland, facilitated by the Irish Sports Council to agree one single register in Ireland going forward and I look forward to positive outcomes. Enjoy the Ezine!!

Editors Chair If you have any comments or feedback on this publication please e-mail me at maeve.kavanagh@ul.ie. Your ideas and opinions are always welcome. Remember, you can keep up to date with daily NCEF news on our Facebook page. Thanks to all the contributors for this issue. Happy reading! Maeve

CONTENTS Features

Regulars 4 3

NCEF Newsroom

Nutrition Report

Health Report

Fitness Report

15 Boxercise

10 Stay Active for the Best of Your Life 12 Considerations for the Emerging Older Adult Fitness Market

2012 European Year for Active Aging By Patricia Dawson

Fit For Kilimanjaro - Diary of a Trekker By Maura O’Sullivan Ryan

Adding life to years and years to life Siel Bleu

26 Motivating Your Clients By Mary Fitzpatrick

national fitness e-news

By Shona Porter

23 Nutrition for Winter Wellness By Andrea Cullen

Fitness Against Doping Report by EHFA

On the cover: Courtesy of Sportsfile

NCEF NEWS ROOM NCEF Mission Statement To promote the highest standards possible in the preparation of Exercise & Health Fitness Professionals through a sound professional education and training structure that meets the changing needs of the Health, Fitness and Leisure industry and promotes healthy and active lifestyles.

CEHF Award of Excellence NCEF Management & Administration Team: L to R: Maura O’Sullivan Ryan, Maeve Kavanagh, Yvonne O’Sullivan, Damien Jackson, Jessica O’Donnell, Aine Ni Chonaill & Sharon Collins Missing from the photo: Linda Bracken

The NCEF is on Facebook and Twitter! Facebook - National Council for Exercise & Fitness Follow us on Twitter - NCEFInstructor

The CEHF Award of Excellence is presented to recognise and acknowledge exceptional individual CEHF students who have achieved an outstanding academic standard within a specific academic year. Paul Lyons a student from Motions Day Course (UCD) was the recipient of this award having achieved the highest overall QCA (Grade) for the CEHF Programme for Winter graduating class 2010/2011. Paul was presented with his award and the following prizes after the UL Conferring Ceremony on Wednesday 18th January 2012.

Ÿ A perpetual medal and a certificate presented by Drew Harrsion, Head of Department in PESS the Department of Physical Education and Sport Science (PESS), University of Limerick .

ŸA place on any Stage

Congratulations to the Certificate in Exercise & Health (CEHF) students who were presented with their awards at the UL Winter Conferring Ceremony.

In Photo: Paul Lyons & Maura O’Sullivan Ryan

2 Specialist Module of his choice (capitation fee) leading to the Diploma and B.Sc in Exercise & Health Fitness, presented by Maura O’Sullivan Ryan, Managing Director, NCEF.

ŸA cheque for €200.00 sponsored and presented by Allied Irish Banks (AIB).

All of your hard work and dedication has been worthwhile.

ŸNokia Mobile Phone,

Congratulations to your NCEF Tutors who assisted you in getting to this prestigious day.

presented by Motions Training, Course Co Ordinator, Linda Gaynor.

The NCEF Management and Administration Team wishes you the very best of luck in your future career as a Fitness Professional.

In Photo: Paul Lyons & Mary Danaher & Elaine Moloney, AIB

The NCEF Management & Administration Team would like to congratulate Paul on achieving this award of excellence and also to acknowledge the dedication and hard work of his NCEF course director, Brendan Hackett, course co-ordinator Linda Gaynor and all the tutors in Motions Health & Fitness Training. 4

national fitness news national fitness e-news 3

Brussels, 8 November 2011

Preliminary Results of EHFA’s Fitness Against Doping Project A better understanding of the use of performance-enhancing substances at fitness centres will help develop effective intervention strategies. At the European Health and Fitness Association (EHFA) we are developing a coordinated strategy to further professionalise the European fitness sector, which serves an estimated 44 million consumers who regularly attend fitness centres across Europe, and represents a cross section of the overall population. This sector actively promotes the benefits of regular healthy exercise and health-enhancing physical activity. However, there has been concern that doping practices are prevalent in some parts of this sector. Our Fitness Against Doping (FAD) project, which is co-funded by the European Commission, is a proactive reaction to that concern. It will enable us to see a clearer picture of what is actually happening, and in turn, help us to develop an educational campaign and policy recommendations on anti-doping practic The FAD project began in January this year with desk research into existing evidence of doping practices and policies for elite and amateur sport - which includes fitness. Furthermore, this summer, between July and August, we surveyed over 10,300 consumers, exercise professionals and club/facility managers from nine European countries - the largest research of its kind so far. As well as gathering demographics, the survey focused on three particular areas: PIEDs (Performance and Image Enhancing Drugs), societal-based drugs (often called recreational drugs), and food supplements. Preliminary results of the survey have now been collated and were presented in our FAD interim report at our Brussels Summit on 8th November 2011. This interim report will be used for consultation and further investigation. The FAD final report and recommendations will be presented at our Fitness Against Doping conference in Denmark in February 2012, and to the Commission in March of the same year. Initial findings The EHFA Survey, which is based on quantitative and qualitative research, using the methodology of desk and field work, has so far given the following preliminary results:

· First and foremost the survey confirms that the fitness sector is making an extremely positive contribution to the well-being of European citizens, the vast majority of whom attend fitness centres to improve health and fitness.

Ÿ Another positive finding is that fitness consumers take much lower levels than the general population of societal-based drugs. This counters speculation that fitness centres are in any way a hot spot for this kind of activity and reinforces the understanding that fitness centre users are more conscious of their health and well-being.

· However, a very small minority of users (2.52%) take banned substances such as anabolic steroids and societalbased drugs such as amphetamines, cocaine and ecstasy. · Over two-thirds of managers and fitness centre owners sold food supplements at their centres, but a significant minority Those who do so are predominantly men, but not necessarily, of over 30% was unaware of, or did not check to see if, those as is often perceived, adolescents or young males. products were certified to be clear of banned substances. This suggests that more regulation or harmonised control in · 37% of consumers play another amateur sport (cycling the area of food supplements, for example, through being the most popular) and they represent over 40% of consistent testing and labelling, would give added protection responses where doping was admitted. It would therefore to the unwary consumer, the fitness centre owner/manager appear that a likely reason for some doping practices does and retailers. not rest with fitness – but with the desire to improve competitiveness and performance in other sporting activities. Based on the findings so far, there was general agreement that better information, campaigning and · Significantly, the survey also showed that the use of positive promotion can be beneficial as an anti-doping banned substances is lower in countries where the fitness strategy. sector is more developed. Therefore, as the sector continues to develop towards more balanced health and fitness training Ÿ In this respect EHFA will continue to improve the level of and away from bodybuilding gyms, we should see a education and understanding of the harm of doping corresponding reduction in practices to inform its employees and customers, and national fitness e-news

information and guidance for operators to have effective anti-doping measures in place. · Our next steps will be to investigate these findings further and to develop policy outcomes. Our outcomes and recommendations for targeted interventions and educational programmes will be presented to the Commission in March 2012 following the Copenhagen Fitness Against Doping conference in February 2012. The FAD interim report confirmed the position of social responsibility of the fitness sector by asking delegates from across Europe to sign-up to the following Charter:

The European Fitness Sector Anti-Doping Charter The European health and fitness sector is committed to improving the health of European citizens and as such it is fundamentally opposed to the use of doping and other performance-enhancing substances that harm health. EHFA and its members commit to do their utmost to eradicate doping practices and will cooperate with the EU Commission, doping agencies, authorities and governments in studying and implementing the most effective policies, campaigns and measures to combat doping. The sector commits to educate and inform its employees and customers, and to provide information and guidance for operators to have in place effective anti-doping measures.

The “Fitness Against Doping” project is co-funded by the European Union Commission

The NCEF are signatory’s

Note: The European health and fitness sector generates 22 billion in revenue, employs 390 000 people and serves 40 million consumers in public and private health & fitness clubs and centres across Europe. EHFA – the European Health & Fitness Association, with its origins in 1996 as a not-for-profit organisation, represents the interests of the European health & fitness sector at the EU level. Its objective is ‘More People, More Active, More Often’. EHFA is also a standards setting body and promotes best practices in instruction and training to help battle the inactivity and obesity challenges spreading across Europe. EHFA represents approx. 10 000 facilities across Europe, as well as trade associations, suppliers, training providers, and individuals. EHFA supports the development of the European Register of Exercise Professionals, EREPS, which it operates. EREPS is an independent process for the registering of all instructors, trainers and teachers working across Europe in the exercise and fitness industry. It is a pan-European system, based on independent national registers, culminating in a central European database. For more www.ehfa.eu and www.ereps.eu

national fitness e-news

| Health Report

Warning over slimming products With many people now focused on losing weight after the excesses of the festive season, consumers are being warned not to take any slimming products containing Sibutramine. According to the Irish Medicines Board (IMB), Sibutramine was withdrawn from the EU market, including Ireland, in early 2010 as it was found to increase the risk of heart attacks and stroke. However, the board has become aware that some people may be purchasing certain slimming products over the internet, which fail to declare the fact that they contain Sibutramine. It is advising consumers to dispose of any of the products listed below that they may have purchased. The IMB noted that it has seen a 'progressive' rise in its detection of Sibutramine-containing products in recent years. In fact, between 2009 and 2011, it recorded a 600% increase in the amount of these types of products detained. "We are identifying Sibutramine-containing products that, in some cases, are labelled as containing only natural ingredients. In addition, the packaging is often quite sophisticated and is intended to convince purchasers they are buying legal and safe products. "The products are often presented as natural slimming aids but many do not refer to Sibutramine in their packaging and are deliberately misleading consumers," explained John Lynch, the IMB's director of compliance. He added that members of the public have no way of knowing whether medicines purchased on the internet contain what their labels claim. Many products claiming to be ‘natural' or ‘herbal' are often found to be contaminated with potentially dangerous ingredients. "Some of these medicines have been shown to contain too little or too much of the active ingredient while others contain the wrong active ingredient altogether or contain an additional active ingredient not listed on the packaging. This is of particular concern in relation to Sibutramine because of its significant side-effects," he said. Botanical Slimming 100% Natural Soft Gel (Capsules), also sold as Meizitang, Lipro Diet Pills,

Li Da Capsules/Daidaibua, Reduce Weight Fruta Planta

Capsules -ZenSlim, Chinashow (Capsules), Slim body 1 Capsules, Slimforte Slimming Coffee/Capules, Svelte 30 Capsules, Celerite Slimming Tea/Capsules, Fat Burner No. 1 Capsules, Herbal Diet Natural Capsule -Tea Polyphenol Capsules, Ultra Effect Capsules, Slim Magic Herbal Capsules, Slim 3 in 1 Slim Formula -Natural Slim Capsules, 2 Day Diet Capsules -Best Life Fat Burning

Speak to your GP or health professional If you haven’t already done so, speak to your GP or other health professional. Getting a correct diagnosis is key to recovering from depression. Attend follow-up appointments and if it's been some time since you were diagnosed, go back to your doctor again in case your condition has changed. Comply with treatment Remember that medication can take some time to work (up to six weeks). Counselling and the other talking therapies can also take time to work. It is unrealistic to expect instant results. Access support services Keep helpline numbers close to hand and consider attending one of our support groups. Talking through particular concerns with someone who understands can be extremely reassuring and can enable you to learn new coping skills Exercise and get outdoors Remember that exercise and spending time outdoors is important. Even going for a short walk each day or simply sitting in the park can bring benefits: fresh air, a sense of achievement and a break from usual routines which may be aggravating the depression. Engaging with nature can make a difference. Eat a balanced diet Try to eat a balanced and nutritious diet. Food does have an impact on mood. Sugary foods lead to a sharp drop in blood sugars later on and this leads to energy and mood slumps. Caffeine also has a negative impact, causing increased heart rate and interfering with sleep. Avoid alcohol Alcohol is a depressant and can prove a potent trigger to low mood, especially in individuals prone to depression. It can also interact dangerously with medication. Get enough rest Try to get adequate rest and sleep. Sleep problems can be a symptom of depression. If you are having difficulty with sleep, look at your diet (caffeine or rich foods late in the evening can prevent sleep). Mood Diary Looking back over things you have written previously can also show how far you have come - keeping a Mood Diary can be a great way to get started. http://www.aware.ie/help/information/mood_diary/ Aware is a voluntary organisation formed in 1985 by a group of interested patients, relatives and mental health professionals, whose aim was to assist that section of the population whoses lives are directly affected by depression. For further information contact http://www.aware.ie/

Capsules, Golden Root Formula -Riomont -Capsule 1, Eight Treasure Emperor Capsule, Paiyouji Plus, Slimex, Leisure 18, Jianfei, Royal Viga, Sibutramine HCI Monohydrate Capsules, Slimming Coffee, Super Slim -Zhen de shou -Sibustat -15 -Obestat - 15, Obety -15.

Source: www.irishealth.ie

national fitness e-news

Nutrition Report |

Snacking Associated With Healthier Overall Diet It seems counterintuitive to suggest that people should be snacking more but a study published in the November 14, 2011, edition of the Journal of the American Dietetic Association concluded that increased snacking could positively impact overall diet quality. Claire A. Zizza, PhD, associate professor of nutrition at Auburn University in Alabama, and co-author Beibei Xu, PhD, found that people who snack between meals tend to have healthier diets than those who stick to eating only at regular mealtimes. Study subjects who snacked more frequently consumed less sodium and ate more fruit, whole grains and milk than their counterparts. In addition, the more subjects snacked, the more likely they were to eat both healthy snacks and healthy meals. Still, frequent snackers fell short of eating enough vegetables, and the overall healthiness of the study participants' diets left room for improvement. Zizza and Xu used data from 11,209 people aged 20 and older who participated between 1999 and 2004 in the larger National Health and Nutrition Examination Survey, which includes interviews and physical exams. The researchers used a standard scoring system that ranks the healthiness of diets on a scale from 1 to 100 (100 being healthiest). They discovered that the more times a day people snacked, the higher they tended to score. Those who reported never snacking scored 49.3, on average, while those who snacked four or more times a day averaged 51.6. Source: IDEA Food and Nutrition News, Volume 1, Number 1, January 2012

Tired of carrying those extra pounds? Want to reach a healthy weight and stick to it? The nutrition team at Safefood and dietitians at the INDI have developed a website to help you set and achieve your healthy weight goals Take a look at our Getting Started tips on the website, and review your eating habits and activity levels with the help of their online Food Diary and Activity Diary. Many people find it helps to have a structured plan to work to – if this is you, try there 10-week weight loss plan. If you need some practical suggestions about healthy eating, check out the Menu Plans and Recipes. Moral support can make all the difference, too, keeping you motivated if the going gets tough. Join them on Facebook to connect with other Weigh2Live users, as well as safefood nutritionists who’ll be on hand to answer any questions you have. 6

Source: http://www.weigh2live.safefood.eu/ national fitness news

Busy kids need a healthy school lunch to boost their energy and help them concentrate and learn in the afternoon. With our top lunch box tips and a 5-day lunch box meal plan, you’ll find packing a healthy lunch to nourish your kids a breeze! Ensure you include a range of fresh fruit and vegetables and vary the food daily so kids don’t become bored. Top tips for a healthy lunch box: • Always include fresh fruit and vegetables. Vary the selection to keep it interesting. • Offer a variety of whole grain breads, rolls, pita bread and flat breads. • Use avocado as a spread instead of butter or margarine. • Use reduced fat dairy foods. Cheese and yoghurt are ideal. • Kids need a serving of protein at lunchtime. Ensure you include lean meat, egg, peanut butter, chickpeas or tuna. • Add a chilled bottle of water and limit juice. Keep it fresh - packing the lunchbox: It’s important to keep food in the lunch box cold to inhibit the growth of harmful bacteria. Pack the school lunch in an insulated lunch box and include a small freezer brick or freeze a bottle of water and pop it into the lunchbox to keep food cool. Helpful tips for adding fresh fruit and vegetables to lunch boxes • Kids like fresh fruit cut and ready to eat. Fruit salad is the ideal lunch box solution; it’s colourful, easy to eat and bursting with vitamins. • Offer different seasonal fruits each day for a change in flavour, colour and texture. • If including whole fruit in the lunchbox, select fruit that is a suitable size for a child to easily hold in their hand and eat (this is particulary important for younger children). • If possible and choose seedless varieties of grapes, watermelon and Imperial mandarins. • If you’re added tomato to sandwiches, place the tomato between fillings and not directly onto the bread. This prevents the bread becoming soggy. • When using avocado, mash or drizzle with a little lemon or lime juice to prevent the avocado from discolouring. • Mild tasting and crunchy lettuce varieties like Iceberg are ideal for kids • Make salads or salad sandwich fillings interesting by using a range of vegetables like grated carrot, sliced celery, tomatoes, avocado and cucumber. • Use a vegetable peeler to slice cucumber into thin ribbons for sandwich fillings. Fresh for Kids have created a 5 Day Healthy Lunch Box Meal Plan and a Quick, Break, Lunch and Snack Recipe Booklet which are free to download to give parents some fun and healthy ideas for their children’s school lunch boxes. Source:http://www.freshforkids.com.au/lunch_box/lunch box.html national fitness e-news

| Fitness Report

Finding the Best iPhone Apps for Fitness Check out some of the better fitness applications that are on the market for iPhone users. It can be a daunting task to find apps that meet your fitness needs, trying to make your way through the 200,000+ applications currently available on the Apple App Store. While Iit is recommended that you review and test each app yourself prior to purchase, here is a variety of good ones to get you started. All apps are noted with purchase information, noting whether they are free, free with ad support, or fee-based apps.

RunKeeper:

Uses iPhone's GPS function to automatically track and map your runs. The data is then synced to the RunKeeper website and, if you want, shared on Facebook. Free. Pro version is €8.99

Absolute Fitness: Comprehensive tool for managing

Worldwide Survey of Fitness Trends for 2012 What programmes will you be incorporating into 2012? Personal Training – one to one or small groups? Will you be providing strength training programmes? A survey of more than 2,600 fitness professionals conducted by the American College of Sports Medicine ranked the top 20 fitness trends for 2012. "The results of this annual survey will help health and fitness industry make some very important investment decisions when planning for the future," explains Walter R. Thompson, the Regents' Professor in the Department of Kinesiology and Health, who has been the lead author of the survey since its inception six years ago. The survey was completed by 2,620 health fitness professionals, including trainers, fitness instructors, program directors and other specialists. They were all certified by the American College of Sports Medicine (ACSM). The survey asked them to rank 37 possible trends, including popular items from previous years and emerging trends as determined by the editors of ACSM's Health & Fitness Journal, where results were published.

Below, in order, is the list of the Top 10 trends for 2012: 1. Educated, certified, and experienced fitness professionals

food intake, exercise, and weight. €3.99

2. Strength training

Couch to 5k Runner: Start running couch to 5k. 35

3. Fitness programmes for older adults

minutes, 3 times a week, 8 weeks. This has worked for millions of people! Audio coach tells you when to run/walk. Tracks achievements and progress. €0.79

4. Exercise & weight loss

BodyBook Fitness Journal: Designed to help people

5. Children and obesity 6. Personal training

quickly record their workouts. €2.99

7. Core training

EveryTrailPro: This GPS tracking application will make

8. Group personal training

it easy to track your progress while walking, biking, running, hiking, sailing. Free. Pro version €3.99

9. Zumba and other dance workouts 10. Functional fitness

FitSync: This workout app allows you to choose from existing exercise regimens or create your own. Includes over 1600 exercises & videos, 500 workouts, and 60 multi-week programs and can sync to a FITSYNC.COM account. €3.99

IFitness: Top selling fitness app with comprehendsive exercise databased with pictures, videos and instructions of over 300 exercises. €0.79 regular, €3.99 for HD version.

Mapmyride: Uses iPhone's GPS function to map cyclists' workouts, while providing data on duration, distance, pace, speed, and elevation. Free Run Strength:

Contains 8 workouts specifically designed to target all the major muscle groups in running, €2.39.

Pocket Yoga: Duplicates the experience of a yoga class. Great for travelers and for those times you cannot make it to the yoga studio. €1.99 regular, €2.99 HD version

So what's in for 2012? Since 2008, accredited and educated fitness professionals has been the number one fitness trend. And while it may seem disingenuous to have educated fitness professionals rank their own work as the number one fitness trend, Thompson insists that the result is based on real movement in the field of personal fitness. Indeed, the U.S. Department of Labor Statistics reports that employment opportunities for fitness workers are expected to increase 29 percent between 2008 and 2018. Fitness programmes for older adults jumped from no.6 in 2010 to no.2 in 2011 and now remains strong at no. 3. According to Thompson, health and fitness professionals should take advantage of the Baby Boomers growing population. "They are retiring in better shape than their parents and they have discretionary income," says Thompson To read the full survey please visit http://i2.cdn.turner.com/cnn/2011/images/12/16/fitness. trends.pdf

Swim Log: Great way to keep track of your water workouts, including times and laps. €3.99 national fitness e-news

Bachelor of Science in Exercise & Health Fitness (B.Sc.) Stage 2: E-Learning Specialist Modules 1. Fit For Life – Lifestyle Management 2. Facility Operations in Exercise & Health Fitness These are Specialist Modules in Stage 2 of the B.Sc. in Exercise & Health Fitness. Applicants who choose the degree programme may take these modules as one of their options. (Please note Facility Operations is a compulsory module for those who choose the Diploma in Exercise & Health Fitness - Strand 2 Practitioner Education Programme). RECOGNITION: 15 European Credit Transfer System (ECTS) credits per module towards the Diploma/B.Sc. in Exercise & Health Fitness. The Diploma/B.Sc. are awarded by the University of Limerick and are placed at Level 7/8 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF).

1. Aim:Fit ForFor Life Management 1. Aim: Fit Life- -Lifestyle Lifestyle Management To provide exercise & health fitness professionals with the skills, knowledge and competencies to understand the concepts and principles of facility operations and to apply them in the supervisory management & operations of a professional and successful exercise & health fitness facility.

2. Aim:Facility inExercise Exercise & Health Fitness 2. Aim: FacilityOperations Operations in & Health Fitness To provide exercise & health fitness professionals with the opportunity to understand the concepts & principles of facility operations & to apply them in the supervisory management of a professional & successful exercise and health fitness facility and also with the skills, knowledge & competencies to operate a professional & successful exercise and health fitness facility environment.

Module Details:

These modules are e-learning based, which are delivered through an interactive website which includes text, animations and video and is supported by a coordinator email and telephone support. As these are an e-learning module, applications will be accepted on an on-going basis however please note all online assessments and assignments must be completed within one academic semester.

Course Dates, Fees and Application Course Venue: None. Both modules are e-learning based. E-Learning Access Dates: Spring Semester 11/12: commences from 16th Jan & submission deadline is the 10th April 2012 Summer Semester 11/12: commences from 1st May & submission deadline is the 20th July 2012 NCEF Head Office, PESS Building, University of Limerick, Castletroy, Limerick t : 061-202829 F: 061-335911 e: ncef@ul.ie www.ncefinfo.com

Please note applicants may opt to commence the FFL module during the semester however the deadline date will be the same e.g. If you commence the module in October you must still complete by November deadline. Fees: 1. *FPI Members: €680.00. 2. NON FPI Members: €735.00. Please state your FPI number on your application form and note that once students commence the programme all fees paid are non refundable. *FPI Members fee includes a 15% discount. If you are not a member, join today so you can receive a discount on NCEF courses. Application: Complete the online application form or contact ncef@ul.ie for application form.

“STAY ACTIVE FOR THE BEST OF YOUR LIFE” CLIENT HANDOUT (Please print this handout and distribute to your clients)

Introduction “It’s never too late and you’re never too old to be more physically active. In fact, the older a person becomes the more regular physical activity is needed. Being physically active can help you to continue to do the things you enjoy and to stay independent as you age. Regular physical activity will help you to maintain your health, your ability to function and your quality of life. “ That’s the clear message from the Get Ireland Active Campaign (www.getirelandactive.ie ). The campaign is supported by the Irish Sports Council, the Department of Health and Children and the Health Services Executive (HSE). In Ireland, as in most of the developed world, more people over 65 years are living longer. Older adults should now seize that opportunity to make the necessary changes to their lifestyles, not just to live longer but also to live well. Living well means being more active every day. The less you move, the less you can move which results in increased risk of illness and disability, therefore resulting in a negative affect on the quality of your life. By being more active every day you can add life to your years, as well as years to your life. More people are now active well into their seventies, eighties and even nineties.

Go For Life (GLF) Go for Life is the National Programme for Sport and Physical Activity for Older People and is funded by the Irish Sports Council. Go For Life aims to empower more older people to be more active, more often. Go for Life’s key partners are the Local Sports Partnerships throughout the country. Many hundreds of people in Ireland have now trained as Physical Activity Leaders or ‘ PAL’s’ through Go For Life and its partnerships and they provide workshops or courses with interesting titles like Get Posture Perfect, Improve Your Balance, Keep Going Strong, Rolling and Bowling and many others. Factsheets are available as below from www.goforlife.ie Improve your balance GFL Factsheet Get posture perfect GFL Factsheet Keep going strong GFL Factsheet Older & More Active – The Benefits 10

national fitness e-news

Benefits of being more active The benefits of being more active for the older adult are many and varied. There are the social benefits; getting out and about, meeting new people and having more fun. The psychological benefits include; feeling better about yourself, sleeping better, feeling more relaxed, and reducing your stress levels. There are numerous physical benefits; strengthening muscles and bones, improving heart and lung fitness, making your muscles and joints more supple, better balance, increased energy levels and helping to maintain a healthy weight.

Remember that all physical activity is healthy - whether its housework, gardening, or recreational activities like walking – all of these activities will help you to improve your health. Aim for thirty minutes of activity most days of the week. This thirty minutes can be accumulated throughout the day, for example, a ten-minute brisk walk in the morning, and 20 minutes of active housework or gardening in the middle of the day. As you feel fitter increase gradually to an hour per day. More is better only if you are feeling well and are injury free. Your daily activities should be comfortable, fun and be linked with personal interests. You should feel confident about being active and get lots of enjoyment and pleasure out of it.

Staying active for the best of you life continued..

Get Ireland Active Some tips to get you started 1. Are you ready to be active? Before you start to increase your activity levels check with your doctor and other relevant health professionals that you are okay to do so and to ensure you get the best advice for you. 2. Start where you are at and move forward slowly. Begin with 5 to 10 minutes a few times a week and gradually increase to reach the recommended 30 minutes 5 days a week. 3. Find an activity you enjoy that suits your lifestyle, budget and health. Check out the event search page for more ideas. 4. Make physical activity part of your day. Many household chores and walking to the shops or to church all count. 5. Move around as often as possible and walk wherever and whenever you can; every little bit helps. 6. Aim for moderate (slightly out of breath, heart beating a little faster and feeling warmer) e.g. brisk walking. 7. Include balance and muscle strength activities2 to 3 days a week to reduce your risk of falls, for example yoga, standing up from a seated position, carrying groceries, gardening etc. The Go For Life factsheets ( see above ) will give you some more great ideas. 8. Make active time social time. Join a group or a class or get your friends or family to be active with you.

Break down the Barriers It is vitally important that recreational facilities and staff alike, both public and private, meet the specific activity needs of the older adult. Positive attitudes to older adult participation by fitness/leisure staff, special membership and admission rates to gyms and leisure centres, safe paths and trails for walking in the countryside, access to facilities – improvements in all of these areas will ensure that some of the barriers to activity for the older adult are broken down. If you are an older adult and decide to attend a gym/leisure centre, you should look for an instructor who: 1. Has a recognised qualification, for example, minimum Certificate in Exercise & Health Fitness (CEHF) or equivalent. 2. Has a pleasant and caring personality. 3. Is sensitive to your needs. 4. Provides accurate and usable information about health and exercise. 5. Has the appropriate skills to plan, monitor and assess progress in your activity programme. 6. Ensures that there is a supportive environment for you to exercise in. 7. Provides opportunities for different exercise choices.

Active Retirement Associations A great option if you wish to get active in a group. Active Retirement Ireland is a national network of over 500 local Active Retirement Associations with over 23,000 members. ARI believes that older people have the right to be full and participative members of our society. ARI combats ageism through the reality and everyday work of the self-organised local associations and the regional councils. ARI has a large voluntary base with local, regional and national voluntary committees. The purpose of Active Retirement Ireland is to enable retired people to enjoy a full and active life and to advocate for them. You can find your local group by visiting http://www.activeirl.ie/

9. Mix your activities. Variety is the spice of life!! Check out the events page to find new activities in your area. You can search for activities suitable for older adults in the events section. 10. Be safe and don’t push yourself too hard. Stop and rest if you feel unwell or are in pain. Get checked out by your GP and when it is safe for you to return to activity do so slowly and gradually. If you have a disability, the benefits of participating in regular physical activity are the same and many exciting opportunities exist to participate in sports and physical activity. For further information contact your local sports partnership Sports Inclusion Disability Officer or the CARA National Adapted Physical Activity Centre.

It’s never too late to get going. It’s all about quality of life. Your life will have a much greater quality if you

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Considerations for the Emerging Older Adult Market: Successful programming for older adults in your fitness facility By Shona Porter, BSc in Exercise Physiology,

Key Points

Benefits of Physical Activity for Older Adults

· Current research on physical activity and health in the older populations · Understating depression and aging · Thinking past the bottom line; the global effects of working with older adults · Considering if working with the older adult population is right for you · Important considerations for setting up a older adult program

Numerous studies report that regular physical activity is the strongest overriding positive determinant of health status for seniors. Positive outcomes include: Reduced risk of falls; Reductions in hypertension, BMI, blood glucose, and serum cholesterol; Enhanced ability to manage stress, improved mental health status (including depression), and greater feelings of selfefficacy; Reduced aging-related muscle atrophy and declines in strength; Extended life; Prevention/mitigation of colon cancer, arthritis and diabetes; and Improved coordination and flexibility.

successful

Introduction By the year 2030, the number of Americans over the age of 65 is projected to be over 71 million, meaning nearly one in five Americans will be considered elderly. Estimations for Canada, Japan, Mexico and the U.K. are found to be closer to one in four. As our world’s population ages, it is faced with issues of mortality, longevity, insecurity and quality of life. Evidence strongly supports an increase in physical activity (some studies suggest as little as 27 minutes two times per week) as a primary and practical way to improve the health, offset depression, enhance overall well-being and reduce risk of chronic conditions in the older adult

Benefits of Older Adult Programming for Your Business Offering a comprehensive older adult fitness programme in your fitness/leisure facility has numerous benefits, can be very rewarding and may be a positive direction to go. This type of programming may increase your bottom line, possibly set you apart from your competition, produce a demographic that you would not traditionally see and drive new business to you facility and staff. However, the benefits that studies are finding most profound affect more than just the bottom line. Macroeconomic On a macroeconomic level, older adult programming lowers health care costs and issues associated with the economic impact of a culture that is not healthy. This is an important consideration because ultimately increased health care costs affect everyone. Microeconomic From a microeconomic perspective older adult programming offers exposure to an otherwise and often “unseen” population. It gives a community heart, character and socialization. This not only keeps a community and its businesses thriving, but it creates comradely and support and a social structure that offsets isolation and depression. Katon, et al. (2003) found that depressed seniors incurred approximately 50 percent higher health care costs. This study demonstrated an increase in as much as $1700 more in total costs per person annually. Blumenthal, et al. (2007) showed that exercise increase remission rates in 40 percent to 45 percent of participants with major depression, and was as effective as Zoloft in treating major depression in adults age 40 and over.

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Glass et al. (2006). Published longitudinal data on social engagements and depression in seniors and reported that seniors with the least social engagement had the highest depression scores and vice versa.

Research Research clearly demonstrates that physical activity is one of the best opportunities to increase longevity, reduce disability and improve the quality of life in older persons. Statistics tell us that depression increases in the elderly as they get older. It is a bit unclear from the research which factor has a stronger impact on seniors’ quality of life, exercise or social engagement. However, it is clear that both favorably affect senior health; particularly seniors who struggle with depression. These findings support the need for comprehensive programming that does not only offset the physical degeneration we find with aging, but the emotional and social degeneration we find with the aging populations.

Being sensitive to the needs of the aging population in a more holistic manner will create a community of employees who have the ability to strongly impact quality of life for your older members and truly offset the many chronic conditions that come with aging. If you facility is not equipped with personalities, programmes and adequately trained professionals who can accommodate older adults, it may be important to consider if offering a senior program is truly beneficial for you and your business.

Be Patient and Empathetic A fitness facility must also consider that the extremely elderly population or populations with various symptoms of aging and degeneration will require a lot more time, attention, and specific programme designs. It will be important to be patient and empathetic with this demographic as losing independence, loved ones and faculties is very difficult. A shift in today’s culture must be how we can serve this growing population instead of how they can serve us.

Be Sensitive Many agencies geared toward the needs of older adults tout that older adults have more free time, more disposable income, a desire to maintain their independence and can work out during quieter times when gym traffic is slow. While this may be true for certain categories of older adults, this is not necessarily gospel. Making assumptions and generalisations regarding the aging populating is a mistake that can be hazardous to a potentially successful programme For Example, it is important to be sensitive to older adults who may not appreciate being referred to as a “senior” or “senior citizen.” More recently terms like “active older adult,” “mature adult” or “aging population” has been used to define and describe what was once referred to as a “senior.” In addition, we are finding that categorising a population by age is not a fair representation of fitness levels. For example, many people that would fall into a category of “seniors” are in far better health than the emerging younger populations who have increased incidence of obesity, operate in sedentary jobs, have chronic health conditions and far more stress in their daily lives.

“Changes that come with aging can be subtle, but progressive. Often a small, yet crucial, decline in functional ability goes unnoticed. Activities that were once easily done may now present challenges. Maneuvering on icy sidewalks, climbing up or down stairs, reaching high places, getting in and out of a bath tub, and attending to personal hygiene needs, may require recognition of the change and development of a plan for another way of doing these things. The maintenance of flexibility and adequate levels of exercise assists in maintaining the agility and strength so important to avoiding falls. As well, appropriate and adequate nutritional intake enhances the ability to maintain activity levels and prevent falls. As these changes develop a type of vulnerability sets in, day to day tasks can feel risky and instill fear and mortality becomes increasingly inevitable.”

Competent and Confident Fitness Professionals Many fitness professionals are often ill prepared, intimidated, are unaware of the need or simply uninterested in working with the aging population. Therefore it is important a fitness facility seeks out competent, confident, well trained, certified fitness professionals with experience and a desire to impact and instruct older adults. Candidates may be seasoned personal trainers, group fitness instructors, or even older adults who have an interest to be a leader or role model amongst their peers.

Programming Programming should be created for the specific purpose of offsetting aging and degeneration while improving quality of life, socialization and increasing independence. A solid fitness programme for older adults should focus on increased stability and balance, increased strength, increased range of motion and increased aerobic capacity. A specific focus on breathing and relaxation is important as anxiety and depression are prevalent 13

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with this population as is hypertension and decreased lung capacity.

Programming continued Intelligent and comprehensive programme design is critical and the risks should never outweigh the benefits for any exercise. Contraindications should be indicated, a comprehensive health history form should be filled out and accessible to anyone working with these members and a medical clearance form may be required for many participants. Safe slow progression with consistency and predictability will be the most successful types of workouts and will ensure satisfied return customers.

Variety of Training It is also important to have a well rounded programme with a variety of options. Personal training, group personal training, group fitness classes like gentle yoga, dance, strength training, fall prevention, educational seminars and social activities are key to a reputable and respected programme.

Educated Fitness Staff Fitness/Leisure facilities should offer sensitivity training to all of the staff in their facility on a regular basis. Every member requires collaborative service, from the sales team to the front desk employees, the janitorial staff, the fitness team and even the kids club staff. A good fitness facility understands the benefits of creating a service oriented approach to its members and creates a sense of community in and of itself. As a result members know familiar, helpful and caring faces and have a sense of belonging that creates retention. The return on this kind of retention translates directly into gross revenue. Retaining members is always more cost effective than recruiting new ones. Investing in developing empathetic or sensitive employees will both increase tolerance and the morale of your staff. It will help create connections, awareness and a sense of heightened acuity for working with or around older adults.

“Sensitivity” Drills One of the “sensitivity” drills performed when I am training fitness professionals to work with older adults is a simulation exercise. 1. Participants begin by placing popcorn in their shoes and then try to jog; this simulates the aging effects of losing fatty deposits in your feet, or the pain a diabetic may feel when walking. 2. Participants wrap duct tape around their bare feet, put their shoes back on and walk around to experience simulated peripheral neuropathy. 3. Thirdly they put on fitted medical gloves and wrap a band aid around each knuckle on all five fingers; this simulates limited dexterity and limited range of motions as well as arthritis.

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4. Finally, I ask them to place cotton balls in their ears, for limited hearing and I use 3D movie glasses with a thin layer of Vaseline on them to simulate limited vision, cataracts or limited peripheral vision.

“Sensitivity” Tasks Once everyone is prepared each participant receives a page from a phone book (the local yellow pages) or something in eight or ten point fonts. The task is for each participant to read a section to me. Next each participant is given a pen and asked to “quickly” fill out a fitness contract that is printed out in 12 point font. Lastly each participant receives a pill bottle with a few M&M’s in it and each participant must open the bottle and take out just one M&M candy. This is an obvious example of the difficulties presented with skills as simple as taking a pill out of a bottle. Typically once participants are finished with this simulation exercise they are far more sensitive to issues of aging and are far kinder and more patient with this population. This kind of sensitivity is paramount for a well equipped, caring and compassionate staff who can meet the diverse needs of an aging, changing and sometimes vulnerable population.

Conclusion In the two decades I have worked with older adults at numerous fitness facilities and for several companies, I have found the most successful older adult wellness programmes are ones that offer age appropriate resources, staff support, social events, consistency, well rounded, diverse and cutting edge programming performed by well informed fitness professionals. In addition, the facilities that seem to facilitate enormous success are the ones that are willing to invest more, step outside their box and are able to think about bigger impacts than just the bottom line. References: 1. U.S. Census Bureau (2004). U.S. Population Projections International Counsel of Active Aging. WWW.ICAA.CC 2. Blumenthal., J. A., et al. (2007). Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosomatic Medicine, 69(7), 587-596 3. Glass, T. A., C. F. De Leon, et al. (2006). "Social engagement and depressive symptoms in late life: longitudinal findings." J Aging Health 18(4): 604-28. 4. Katon, et al. (2003). Increased medical cost of a population based sample of depressed elderly patients. Archives of General Psychiatry, 60(9), 897-903 Biography Shonna Porter has a B.A. in Exercise Physiology, Sports Science and Nutrition, and a M.A. in Counseling Psychology and Theology. She is certified by the American Council on Exercise (ACE) the National Academy of Sports Medicine (NASM). The Aquatics Exercise Association (AEA) and is a member of the American Counselors Association (AEA). She has been teaching group fitness and personal training for over 20 years and has extensive training working with athletes for sport specific goals, older populations, special populations, obesity, disordered eating and clients with depression and anxiety. Shonna has lectured on fitness related topics all over the U.S. and continues to develop ongoing cutting edge instructor training programs. In addition, to teaching and personal training, Shonna currently maintains a private counseling practice in Gig Harbor, WA. Shonna's simple, honest and effective approach to incorporate h.ealth and wellness into everyday life, has helped hundreds of clients improve the quality of their life, break free from limitations and plateaus, overcome depression and addiction and to attain lifelong health and wellness goals.

Boxercise Has it all! In June 2006 I qualified as a fitness instructor, I started doing fitness (boxing circuit style) classes in my local town, While I had a strong background in both boxing (former senior champion) and coaching kids, I still found it hard to teach some adults the basic moves. I then decided to do the Boxercise course. After passing the course I had a totally new way of running classes in a safe and structured manner. I have now been running Boxercise classes for the past three years and have taught over 2000 classes to date. I started off with one class per week and kept expanding as the popularity grew, I am now looking to recruit more instructors as some weeks I have had to up to 30 classes. The great thing about the Boxercise classes is that there is huge variety which keeps the clients coming back again and again. I still have clients who started with me three years ago. I am now

inundated with calls from secondary schools requesting me to teach Boxercise to students as part of a fitness module. I have built up a large personal training clientele, (sometimes all I need to bring is gloves and pads for a full workout). One of my clients has to date lost 4 stone in 8 months; she never liked cardio before as she found it boring. She says she feels addicted to punching and finds it great for stress relief! I have been involved with GAA (both men and women) football teams for pre-season training, started running summer camps for kids, have even worked with senior citizens groups. I have passed the KickBoxercise and Boxercise personal training courses which have again enhanced my teaching skills and I am now in the process of becoming Ireland’s first Senior Boxercise Instructor. The opportunities are endless and I’m looking forward to another year of exciting classes. For further information: www.boxercisewest.ie

Discount available to members of Fitness Professionals Ireland (FPI) and 200 CEC’s are awarded to PEAI/NCEF graduates (Prior to 2006)

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Photo: Sportsfile

Introduction The European Commission has proposed 2012 be designated as the “European Year for Active Ageing”. The initiative aims to help create better job opportunities and working conditions for the growing numbers of older people in Europe and help them take an active role in society and encourage healthy ageing. The aim of the year is to encourage and support a wide group of stakeholders (member states, regional and local authorities, civil society and private sector) to promote active ageing. By Rosemary Ran

Biography: Patricia is Education and Training officer with Go for Life, the National Programme for Sport and Physical Activity for Older People, funded by the Irish Sports Council. She is a consultant and trainer with the Activity and Care Training (ACT) programme awarded by Waterford Institute of Technology. Patricia has worked in the fitness industry for 30 years and has a wealth of experience working with all categories of older adults from young old to frail elderly.

This means creating more opportunities for older people to continue working and to contribute to society in a number of ways e.g. combating social exclusion, encouraging healthy ageing and active participation. The European Parliament Employment Committee believes in maintaining the vitality of older people, enhancing their involvement in society and removing barriers between generations. According to the Employment Committee the events and measures being launched in 2012 should raise awareness, stimulate debate and have a real impact on lifestyles. To quote Gro Harlem Brundtland, Director-General, World Health Organisation, 1999: “Population ageing is first and foremost a success story for public health policies as well as social and economic development. Population ageing is one of humanity’s greatest triumphs as well as one of its greatest challenges.” www.who.int/dietphysicalactivity/pa/en/index.html. He further states that in all countries, and in particular developing countries, measures to help older people remain healthy and active are a necessity, not a luxury.

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American College of Sports Medicine (ACSM) Worldwide Fitness Survey In an annual survey conducted by the American College of Sports Medicine (ACSM) completed by 2,620 fitness professionals worldwide, fitness programmes for older adults ranked third in a list of top ten worldwide fitness trends for 2012. Walter Thompson, PhD., the leading authority of the survey, says the survey attempts to show a distinction between fads and trends and is a good representation of what is occurring in the health and fitness industry worldwide.

community development enriches Irish society in so many ways but often goes unnoticed. Age & Opportunity’s programmes are endorsed widely by research that links active participation in different aspects of life with a greater sense of well-being, health and independence.

The demand for fitness trainers is expected to boom over the next five years according to the US Department of Labour. Educated, certified and experienced fitness professionals claimed the number one spot on the 2012 list. Interestingly, Zumba (a dance workout) was in ninth position, which points to the fact that programmes for older adults have a large commercial potential for fitness professionals. As baby-boomers are ageing, more are attempting to keep up their energy and fitness levels. They are also retiring and retiring healthier, are more physically active and many more enjoy the gym and working out. Today’s older adults are redefining ageing. Whether they’re in their 60s,70s 80s, or beyond, many individuals are defying negative stereotypes of ageing and showing that, independent of their functional status, they have the ability to engage fully in life throughout the ageing process.

“Today’s older adults are redefining ageing” International Council on Active Ageing (ICAA) According to the International Council on Active Ageing (ICAA) www.iccaa.cc/aboutus.html the world has woken up to the central need to promote awareness of a healthier, more vibrant way to age. As fitness professionals we need to move health and wellness from a nice add-on to greater prominence in the active-ageing industry. Just as wellness encompasses all areas of a person’s life so it involves all parts of an organisation.

In photo: Jimmy Hayden and Mick O’Rourke Photo: Tommy Clancy: Ellis/Press 22

Go for Life One such programme is Go for Life gfl@ageandopportunity.ie which is funded by the Irish Sport’s Council whose CEO, John Treacy recently emphasised the importance of the work it carries out and the contribution of the programme to helping people remain physically active as they age. In response to the 2012 year of older people Go for Life proposes to run a pilot Community Games in six of the 26 counties this year. Using a network of local partnerships and local HSE coordinators, County Games will be held in each of the designated counties over one weekend, with the finals being held in Dublin in June. Finally, in response to the UN year of older people the 8th World Congress on Active Ageing will be held in Glasgow in August of this year. www.wcaa2012.com This showcase event takes place over five days in the prestigious Scottish Exhibition and Conference Centre and will provide a unique opportunity to bring together scientists and practitioners, experts and enthusiasts involved in the promotion of active ageing.

Age and Opportunity Age and Opportunity www.ageandopportunity.ie strives to promote greater participation by older people in Irish society and Catherine Rose, the CEO, acknowledged recently the important role of older peoples’ participation in society. Their contribution to sport, the arts or 17

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In photo L to R: Stephen Moloney & Colm O’Regan. Photo: Arthur Ellis/Press22

Bachelor of Science in Exercise & Health Fitness (B.Sc.) Stage 2: Health Related Activity for Children This is a Specialist Module in Stage 2 of the B.Sc. in Exercise & Health Fitness. Applicants who choose the B.Sc. programme may take this module as one of their options. RECOGNITION: 15 European Credit Transfer System (ECTS) credits towards the Diploma/B.Sc. in Exercise & Health Fitness. The Diploma/B.Sc. are awarded by the University of Limerick and are placed at Level 7/8 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF).

Aim

Aim:

The aim of this Specialist Module is to enable participants to gain a specialist qualification in planning and leading safe, enjoyable and effective health related activity sessions to children aged 4-12 years. It is envisaged that these p h y s i c a l activity programmes will take place in gyms, leisure centres and in community environments such as After- School Centres and Summer Camps.

Module Details This Module will take place over three days contact time followed by assigned work experience and private study. All participants will also be required to complete a work experience report. The Final Practical Summative Assessment will involve submission of a DVD showing practical teaching/instructional ability and the Summative Written will be on-line format.Entry

Entry Requirements Requirements - Please refer to-

Please refer to www.ncefinfo.com

Course Venue, Dates, Fees and Application

Cours

Course Venue: University of Limerick Campus Contact Dates: Friday 15th February 2013 (2pm-8.30pm) Saturday 16th February 2013 (9-5pm) Sunday 17th February 2013 (9-5pm) Submission of DVD for Final Assessment: April 2013

NCEF Head Office, PESS Building, University of Limerick, Castletroy, Limerick t : 061-202829 F: 061-335911 e: ncef@ul.ie www.ncefinfo.com

Provisional Fees: 1. *FPI Members: €680.00. Non-Refundable Deposit:€475.00 Balance due one week prior to module commencement €205.00 2. NON FPI Members: €735.00. Non-Refundable Deposit:€475.00 Balance due one week prior to module commencement: €260.00 Please state your FPI number on your application form and note that once students commence the programme all fees paid are non refundable. *FPI Members fee includes a 15% discount. If you are not a member, join today so you can receive a discount on NCEF courses. Closing date for applications: 15th October 2012 The closing date for applications cannot be extended. This is to ensure students are registered and Garda Vetted prior to course commencement. Application: Complete the online application form or contact ncef@ul.ie for a

The Challenge Always a lover of the great outdoors I have , over the years been involved in outdoor sports ranging from camogie to cross country running to kayaking , cycling and mountaineering . At last here was an opportunity to take on a task that would, not only be both physically and mentally challenging but would also help raise much needed funds for the Irish Heart Foundation (www.irishheart.ie). The work of the IHF involves helping to decrease the number of deaths in Ireland from heart disease and stroke. Promotional Campaigns such as Happy Heart at Work , Sli na Sainte , Action For Life and Skipathon are all part of the work of IHF. The Training Since mid–Feb 2011 the preparations had been ongoing for the big trek which was planned to take place in following October. Having built up fitness during the winter months in the gym and swimming pool it was time to hit the trails. Monthly training days with the other twenty five people that were to trek Kili with me took us to the Wicklow Mountains, the Galtees, the Comeraghs, the Cooleys and Carrantuohill. What began as a group of strangers from across Ireland with a wide age range and from all walks of life, to an upbeat gang, always willing to help each other, amid lots of banter and fun, despite the wind, rain and often the sheer drudgery of the “Irish Summer “. Alongside the IHF group training was my own group of friends around Garrykennedy and Nenagh, Co Tipperary who trekked the local hills with me - often at breakneck speed, insisting that I carry at least 10 kg on my back!!!! Keeper Hill, Silvermines Ridge , Slieve Bearnagh and the Millennium Cross to Tountinna and home via Coum Woods became the regular early morning or late evening haunts. Trips with the Aonach Ar Siul group took me to the Devils Bit, Lanigans Tower and Knockshegowna. Summer holidays in Kerry took in Mt Brandon, Mt Eagle and Mangerton Mountain.

Raising 5,000 Euro was also part of the challenge and “Krack for Kilimanjaro“ took place in Larkins, Garry kennedy on August 17th. With this as the main event , donations from friends and family both home and abroad, as well as a few small events, soon brought the total to well in excess of the target. Building physical activity and training into an already busy life of work and family is a challenge for us all and involves organisation and support. As well as the training , the organisation of the gear, and ensuring that the nutrition and hydration needs of the trek are organised takes a lot of time and effort. Motivation was essential to the preparation process and the support of those who encouraged, cajoled, pushed me on, fed me and my family, cleaned my boots, and supported my fund in any way over the eight months preparation period could not be underestimated. It had been a fantastic journey before I had even left the country . Regardless of what was going to happen on the “ big mountain “ the route to that moment in time had been thoroughly uplifting and enjoyable .

Trekking was complemented with at least two cycle trips per week, building up from 20 mile cycles to 60 miles over a six to eight week period. The so-called “leisure group cycles“ with the Nenagh Wheelers became gradually faster and a little more demanding as the Summer went on. A number of cycle trips in the Dingle Peninsula were tough but enjoyable and one of the highlights of the Summer was walk/running the Dingle Half Marathon in early September - on one of the very few beautiful sunny days of the year.

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surrounding ravines, with their micro climates and unusual birdlife. We eventually reached our camp late in the afternoon. This descent aided the acclimatisation process and allowed our bodies to adjust to the ever changing altitude.

At Last - The Trek “Jambo!!“ This was the first greeting we heard each morning from our Tanzanian porters as we got ourselves up from our tents and ready for another days trekking enroute to the summit of Kilimanjaro. Kilimanjaro is the highest mountain in Africa and following a long trip that involved three flights via Heathrow, Nairobi and Kilimanjaro airports and finally a one hour bus journey to our hotel at Arusha we had a day to recover and finalise our gear.

Day Four On Day Four we left camp early and our first challenge was to climb and scramble over the volcanic rock of the Barranco Wall. The views from the top of the wall were simply spectacular. For the rest of the day we made the steady climb to our camp positioned on a ridge overlooking the south east valley. We reached base camp late in the afternoon. At this point two members of our group were too unwell to continue to the summit and it was tough task to say goodbye to them as they took a different route to one of the lower camps. We tried to eat, drink water and get ourselves ready for the summit bid that night.

Day One & Two At last on the morning of October 15th we arrived at Machame Gate – the start of the trek. The biggest surprise of the day was the RAIN!!! We thought we had left that behind us in Ireland!! Our head guide Dean, from Wales, and Team Doctor, Stuart from the UK joined with our local guides, cooks and porters in assuring us that this was quite unusual weather and wouldn’t last!! Famous last words!! Having trekked through the lush vegetation of the humid rainforest on Day One, with its fascinating range of bird life, wild flowers, endemic trees and insects and the added bonus of gushing waterfalls , muddy tracks, on Day 2 we made the steep ascent up through heather and moorland to the Shira Plateau. And yes, you’ve guessed - it was still raining!! Day Three Thankfully we awoke early on Day 3 to bright sunshine and beautiful views!! It was a chance to dry out some of our gear and re- organise for the task ahead! By now altitude was taking effect and as the air became thinner with less oxygen at 3,800 metres, it was necessary to move more slowly. “ Slowly Slowly Poley Poley “ became the mantra of our guides and many of us had high altitude symptoms of nausea, headaches and loss of co-ordination . However, the spirit of the group won through each day and the crack and banter drove us on. There was never a time when one could feel down for too long - always a song or a joke to keep you going. Each evening our porters and guides sang us into camp and we joined in their local songs and dances - well, at least we tried. Day Three took us east across beautiful barren moon like landscape and around craters that scarred the earth. We trekked always in the shadow of mighty Kibo until reaching the Lava Tower where we stopped for lunch. That afternoon we descended through the

The Summit Day 5 - Our trek to the summit began just after midnight.The feeling of moving slowly in sub – zero temperatures on steep ground with only the light of the moon and our head torches was so challenging that we all recounted afterwards the things we did to keep mentally focussed. I know I sang every song I knew in my head!! . Believe me - there were a few prayers said too! Day break came around 6 a.m. and it truly took my breath away. The latter part of this trek was a long and gruelling trudge upwards through scree to reach Stella point at the crater rim. After a short rest we made our final traverse to Uhuru Peak, the highest point on the African continent at 5896m. at 7.50 a.m. on Oct 19th. Two more members of the group had no option but to turn back enroute to the summit due to the effects of altitude. national fitness e-news

For those of us who were lucky enough to make it , the emotion of finally reaching the summit ,the views of glacier , the feeling of being above the clouds , of remembering why we had taken on this challenge , many of us doing it in personal remembrance of lost loved ones, imprinted memories in our minds which will never be forgotten . On the summit one feels the incredible pressure of oxygen deprivation and the body systems can deteriorate fast so after a few photos it was time to descend back to base camp, which, in itself was a gruelling task as the sun rose higher in the sky and gave way to heat, dehydration and sheer exhaustion. One member of our party took a fall and was stretchered off the mountain for eight hours by six porters to an awaiting ambulance. Luckily her injury was not serious – a sprained ankle that would certainly heal in due course.

was humbled by the dedication and work of those who run the orphanage, often with literally the most basic of food, clothes and resources at their disposal and I couldn’t help thinking that the mountain they climbed on a daily basis to look after these children was far higher and tougher than the Kilimanjaro that I had just completed. (Please see www.tirnanogorhphanage.com for further details). We arrived back in Dublin airport on Saturday night, Oct 22nd following a night on the floor in Nairobi airport due to a flight cancellation.

After a few hours rest at base camp we trekked for a further five hours down to Millennium Camp and to our last night under canvas. Sleep came quickly that night and I can safely say that my body didn’t move for eight hours solid – my first sound night’s sleep in a week. Day 6 and our last morning on the mountain. Our guides and porters put on a special singing and dancing show for us and spirits were high as we trekked the last six hours to the Mweka Gate. By now our knees were screaming at us from the steep descent and we were glad of the champagne celebration that awaited us. What a week! It is difficult to describe the feeling of the first shower and a comfortable bed on return to the hotel. A Humbling Experience On our last day in Arusha, myself and some other group members visited a local orphanage for abandoned children, aptly named Tir Na Nog by a Kerry woman, named Louise Quill, who played a large part in setting it up over four years ago. Thirty beautiful Tanzanain children sang “ Irelands Call “ for us and I

Lessons Learned Over 100,000 Euro was raised for the Irish Heart Foundation as a result of the Kili trip. What did I learn from the experience? I learned that when you are confronted with any challenge in your life , however physically, psychologically, spiritually or emotionally demanding, you can achieve you goal by doing adhering to a few simple rules : 1. Set your End Goal - then break down your timescale into Smaller Goals that are SMART (Specific , Measurable , Achievable, Realistic, Timebound). 2. Plan a timescale for achievement of smaller goals and tick them off step by step as you get closer to your end goal. 3. Ensure you have the proper ‘ tools of the trade‘ in my case it meant ensuring having good hiking footwear, all weather gear etc). 4. Enlist the support of others - as training buddies, to support you, and above all to keep you focused and motivated. 5. For self- motivation, regularly visualise yourself at your final “destination“. 6. Look after all aspects of your health (physical, emotional, psychological) as you strive to achieve your end goal. Only you can do this ……… Eat well, Sleep Well. 7. Last but not least - enjoy the achievement

………. Celebrate and Be Well !!

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You Tube Video of the Trek - Click Here http://www.youtube.com/watch?v=KOI6n1ItrSM&cont ext=C3c7b770ADOEgsToPDskJHLNg7FLbL4Ql9rPTi

Bachelor of Science in Exercise & Health Fitness (B.Sc.) Stage 2: Pilates & Corrective Exercise This is a Specialist Module in Stage 2 of the B.Sc. in Exercise & Health Fitness. Applicants who choose the B.Sc. programme may take this module as one of their options. RECOGNITION: 30 European Credit Transfer System (ECTS) credits towards the Diploma/B.Sc. in Exercise & Health Fitness. The Diploma/B.Sc. are awarded by the University of Limerick and are placed at Level 7/8 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF).

Aim: The aim of this specialist module is to provide Exercise & Health Fitness Professionals with skills, knowledge and competencies to provide safe and effective professional instruction in Pilates & Corrective Exercise. These specialists are prepared to work on a freelance basis either on a one to one or in a group setting.

Module Details: The module will take place over four weekends (48 hrs contact) combined with assigned work experience, project work and private study. Assessment will involve a practical assessment, which may include submission of a DVD and an online written assessment.

Entry Requirements - Please refer to www.ncefinfo.com Course Venue, Dates, Fees and Application Proposed Course Venue: Citywest Hotel, Dublin Contact Dates 2013: Sat 26th & Sun 27th January Sat 9th & Sun 10th February Sat 23rd & Sun 24th February Sat 9th & Sun 10th March Access to online assessments: 19th-22nd Mar’13 Submission of Project & DVD: Mon 2nd Apr’13

NCEF Head Office, PESS Building, University of Limerick, Castletroy, Limerick t : 061-202829 F: 061-335911 e: ncef@ul.ie www.ncefinfo.com

Fees: 1. *FPI Members: €1040.00. Non-Refundable Deposit: €475.00 Balance due one week prior to module commencement €565.00 2. NON FPI Members: €1140.00. Non-Refundable Deposit: €475.00 Balance due one week prior to module commencement: €665.00

*FPI Members fee includes a 15% discount. If you are not a member, join today so you can receive a discount on NCEF courses. Closing date for applications: Mon 7th January 2013 Application: Complete the online application form or contact ncef@ul.ie for amailed to you.

By Andrea S. Cullen

Introduction When I was asked to submit a piece for this journal on “Food for Winter”, my mind couldn’t help wandering a little onto the broader meaning of what a strong immune system is. If I go online to Wikipedia, then I am told that an immune system is “a system of biological structures and processes within an organism that protects against disease”. Many of you may not be aware, but I am also a pharmacist with more than 15 years experience at the coal face of winter-bug symptoms. On the odd occasion that I do work as a pharmacist I spend most of my day diligently responding to requests on how to treat a cough, cold or flu. On the rare occasion, I am asked to respond to the more thoughtful request on how can someone improve their immune system? This really fires me up, so let me get to the core of the matter, an approach that I much prefer!

Coughs Colds

and

Cough and cold remedies only treat the symptoms, and the evidence supporting them is, at best, weak. Often the risk for potential side effects is greater than the limited benefit, especially in young children. Gargling aspirin or paracetamol or sucking medicated lozenges can however benefit a sore throat; speak to your pharmacist. Most pharmacies hold only a very limited stock of well formulated nutritional supplements or herbal remedies, if any at all. If you come down with a cold I recommend several strategies; in brief: 1. It is vital to catch the infection at the first signs of symptoms. These are often sneezing, tickly/sore throat, runny nose, feeling under the weather, headache, increased thirst, fatigue, shivers, aches and pains, and also inability to maintain high intensity training sessions with a perceived increased heart rate. 2. Vitamin C as buffered Vitamin C, natural Vitamin C, or Ester C; take several 1g doses a day up to bowel tolerance, which may even be as high as 10,000mg. Avoid ascorbic acid as this may irritate your stomach.

3. Elderberry extract sold most often here as Sambucol is an excellent anti-viral. 4. Zinc gluconate lozenges may be effective to cut the duration of symptoms. 5. If you are not already taking Vitamin D, then start taking it. 6. Echinacea tincture or Echinacea with cat’s claw as tincture has been documented to reduce frequency, duration and severity of symptoms. 7. Steam inhaling (up to three times a day with the addition of essential oils) is actually the best treatment for a blocked sinus. 8. For overall anti-inflammatory effect consume a drink made with freshly grated or crushed ginger, lemon juice, cayenne pepper (good pinch!) and hot water. Add several whole cloves and a pinch of cinnamon for additional anti-bacterial effect OR purchase specialist herbal teas for colds in the health store. 9. Many herbs have documented immune stimulating or immuno-modulatory effects such as Astragalus; Andrographis; medicinal mushrooms such as Reishi, Shiitake, Cordyceps and Maitake; Beta glucan, Oregano oil, Olive leaf extract, etc. I suggest speaking to an herbalist or someone well trained in herbal medicine to ensure appropriate herb selection, dosage and quality of purchased herbs. Many formulations on the shelf for general sale are poorly formulated blends of sub-optimally dosed herbs.

Optimal Health So now that you know what to do in an acute situation it is important to address the cause of why you may be ill and how to restore your suffering body to optimal health. Health has been defined by the WHO as a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity. What does this mean? It is important to re-

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member that health maintenance is a dynamic process better assessed in terms of ability to adapt to stress and maintain physiological homeostasis. Based on what I see in my clinic, I propose that all the following areas at least should be addressed in order to maintain optimal health throughout the winter months. 1. Spend enough time in the sack. Sleep is crucial for the optimal functioning of the immune system; aim for 7-9 hours good quality sleep every night with some of this before mid-night. And it turns out that a healthy sex life is also good for the immune system!

6. Move Your Body The secret is to exercise appropriately; neither too little nor too much. Many athletes run into problems with their immune systems when daily training levels are excessive and appropriate recovery is ignored. When the adrenals are continually over-stimulated our stress hormones cortisol and DHEA impact the functioning of the immune system. In these situations exercise load must be examined, recovery prescribed, and cortisol balancing and immune supporting nutrients and herbs recommended.

2. Get your “D” In the absence of adequate sun exposure, most people need a Vitamin D supplement of approximately 2,500 to 5,000 IU daily throughout the winter months to maintain optimal blood 25hydroxyvitamin D levels. Ideally have your levels checked by the GP.

3. Cover the bases A broad spectrum highly bioavailable multi vitamin and mineral supplement and a high quality contaminantfree fish oil are recommended for most persons. Using more sophisticated testing methods than in previous studies, this was confirmed by Wienecke and Saluto who concluded that “Today, an adequate supply of nutrients is often unattainable solely through a well-balanced diet, so a targeted, individually designed dietary supplement regime is necessary” (Adv Ther. 2007 Sep-Oct;24(5):1126-35).

4. A happy gut = a happy immune system Maintaining the correct balance of healthy bacteria and unwanted pathogenic bacteria is crucial for the optimal functioning of the immune system. Probiotic supplements and foods that support a healthy gut ecology play an important role in the functioning of the immune system. This is currently a hot area of scientific research. 5. Broaden Your Mind Emotional health and the ability to cope with stress are vital for overall health and immune system strength. If your stress levels are off the Richter scale evaluate what stress can be eliminated from your life, and learn techniques to help you handle how you cope with the stressful situations that you cannot avoid.

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7. Nourish your body (i).

Cover the basics by ensuring that:

ŸBreakfast is always eaten and that protein, vegetables and or fruit are included in this meal.

ŸMeals and snacks are eaten every 3 to 4 hours. ŸHealthy protein is included in most snacks and meals (fish, poultry, red meat, game meats, beans, legumes, nuts, seeds and limited quantities of organic dairy foods)

Ÿ6 portions of vegetables are eaten daily and one of these portions must be green leafy vegetables.

ŸUp to 4 portions of colourful low sugar fruits are consumed most days.

ŸCarbohydrates are wholesome, unrefined and as much as possible are gluten free (e.g. oats, quinoa, root vegetables, millet, amaranth, and rice).

ŸFat is included in your diet from nuts, seeds, avocado, coconut, oily cold water fish, and small amounts of organic animal fats.

ŸYou drink ample water and that it is of good quality (filtered)

9. Quit the junk This includes sugars in all forms, artificial sweeteners, refined carbohydrates, processed and Trans fats, fried foods, burnt foods, excess alcohol, chemical additives, refined soya foods, and processed or non-organic dairy products. Salt is best limited and when used choose Himalayan or Celtic sea salt. Remember that many foods have been subject to spraying and so ALL fruits, vegetables and grains should be washed before consuming to remove traces of pesticides and herbicides. 8. Include the super-foods

10. Maintain optimal PHP in the body

I believe that Mother Nature supplies us with the answers to health in our indigenous surroundings, and that one need not buy expensive Goji berries from Tibet or Acai from Brazil to be healthy. So super-foods for us mean seafood and seaweeds; dark leafy vegetables such as spinach, cabbage, broccoli, kale and watercress; colourful fruit such as berries (blueberries, strawberries, blackberries and currants), plums, apples, cherries and damsons; home-grown sprouts such as wheatgrass, lentils, mungbeans, radish, broccoli, and seeds; and finally onions, garlic and leeks.

An important strategy to achieve this is to include the recommended 6 portions of veggies in your diet daily and when possible adding in a fresh home-made vegetable juice. Drinking electrically alkaline water is also something worth looking into as the research is compelling.

And don’t forget all those herbs and spices that are in your spice rack and on the window sill! These are a veritable powerhouse of nutrients and antibacterial, anti-viral and immune stimulating substances. If you wish to include some other non-native foods then I highly recommend pomegranate, rocket, avocado, shiitake mushrooms, ginger, turmeric, walnuts, pumpkin seeds, raw coconut and coconut oil, extra virgin olive oil and green tea.

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Happy Health!

Andrea Cullen is a Nutritional Therapist and qualified Pharmacist and is based in Annacotty, Limerick. Her specialities are Chronic fatigue syndrome, over-training in athletes, gastrointestinal problems, environmental illness, infertility and ante-natal care, cardiovascular disease, and sports performance. With over 13 years experience in the healthcare field, her philosophy is to get to the root of the problem and address the underlying lifestyle, diet and health problems using a comprehensive approach.

Motivating Your Clients Despite the Cold Weather Life is not about waiting for the storm to pass, it is about learning to dance in the rain. @Inspired_Ones via Twitter

Be Mindful Use different routes for your walk/jog/cycle, and practice some mindfulness. Taking in the scene of nature as it unfolds around us becoming an exception rather than a norm, with artificial lighting, home entertainment and general world-weariness. By being an active participant in this the dormant season is fantastic for keeping our place in this world, rather than winter happening ‘to’ us. Be a part of it!!

Breathe The weather. We get such a lot of mileage out of the weather here in Ireland. It’s too cold, it’s too hot, it’s not like summer at all, it’s too mild for a proper winter. Whatever the day brings in temperature, moisture, humidity or cloud cover, it’s never “Just Right”. Or maybe it is, and we’re not! The weather being what it is, is consistent in its consistently altered states. As Oprah would say ‘this I know for sure’. Winter isn’t always cold and wet, icy or beautifully snow-covered, but it’s always going to be less temperate than summer. So why and how do we come to realise, accept, and perhaps even enjoy this – and keep on getting out there and doing what we have to do?

Focus on your breathing as you move in the outdoors, breathing in deeply through the nose, feeling your abdomen bulge as your lungs welcome fresh new air, notice the movement of your breath, in, down, deep and relaxing. Notice your out breath, slow and relaxing – float the cares and worries of the day out into the ether with your exhalation. The change of sunlight, the chill in the air, the mighty roar of the stormy sea – surely there’s so much to enjoy in all of this! If only to see ‘how fragile we are’.

Mornings If you’re an early morning exerciser, plan your walk/run with your buddy for day – break. Go so far as to check the paper for the time the sun will rise, (and the weather!), to ensure you have your face to the east as the sun makes its appearance for the day (you don’t want to be running west, missing the best of the crisp hues as they spread across the skies!).

Evenings Or in the evening time – do the opposite, for sun-down in winter can be every bit as spectacular as the summer vistas we take so much time to admire. Of course given the timing of these events this time of year, it may just be a weekend treat to catch the sun either side of its daily journey. Making the added effort will be rewarded to you many times over.

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Clothing Though initially cold, at this time most days have a mildness to them so wearing the appropriate clothing is important, and will keep you and your clients motivated and enjoying outdoor time. Thin, multiple layers are a fabulous way of dressing for the chilly Northerlies. And less bulk means you can do what it is you please – from gardening, to walking etc. without overheating.

Home Activity

Variety Try out an energising class of Pilates, Yoga, or Tai Chi, something that will energise your whole body with slow, gentle, mindful movements. Be in touch, body and soul with this amazing season. Perhaps do something completely different. Bring a new joy to winter – all is not doom and gloom. For spring is just around the corner. Biography:

For a client’s home activity, planning for active family time is one way for them to incorporate variation, and enjoy the outdoors as part of their programme. Factoring family time that is active and outdoors may seem a total impossibility. ‘Well the weather is bad, it’s cold, it might rain….’ STOP. Get everyone layered up, and get out those bikes, or wellies, or both. The kids won’t shrivel up in a bit of a cold snap, and given how much more time they’re likely spending indoors in general now, and being transported here and there, any outdoors time is vital. Make the trip a moving one! Kids love kicking around in the fallen leaves, pouncing in puddles, play ball – hang the mud! Remember for yourself what it felt like to be a carefree kid – whatever the weather.

Nutrition As our environment changes from season to season our needs, physically change also. There is no rule which says, you must exercise this way every week, every season. Or for food the same applies. There is a very real need to change our nutrient intake depending on the time of year. It is natural to want lighter, perhaps more carbohydrate based foods in Summer, with the need for protein and fats rising in times of stress – i.e. heavy exercise, or indeed in cold weather (think of the variation of foods between a Mediterranean native as compared to a native Inuit).

Mary Fitzpatrick is owner and Director of Healthfitz. Mary graduated with a BSc (Hons) Sport and Exercise Science from the University of Limerick. She is a qualifed Personal Trainer, CHEK Practitioner Level 2, Nutrition and Lifestyle Coach L1, Pilates Instructor and Golf Fitness - FitforeGolf Level 3 Therapist Healthfitz was established to provide high quality, professional and ground breaking one to one fitness training for every body wanting to get more from life. The Healthfitz philosophy is one of wholeness – our body is a system of systems, and each must work to their full potential in order to achieve full health and fitness The C.H.E.K approach is founded on this philosophy and at Healthfitz our mission is to bring fulfillment, vitality and health to our clients – and the community at large. You can contact Mary at www.healthfitz.ie

Circuit Training Cards

The need for warm, comforting food is in your head at this time of year. And your head in this case is leading you in the correct direction. In Chinese Medicine, particular foods are incorporated into meal preparation in order to support the body and its systems with the varying challenges of the weather, work and life stress. This ancient wisdom is also very real in our own culture. Take some time to jot down the foods and meals our mothers served up to us, or her mother served to her when the chill of winter stole in. Think of the warming soups, stews, broths, with good quality proteins (meat fish egg etc.) and fats (organic produce will contain high quality fats), as opposed to salads and sandwiches – if at all possible.

LME, Aerobic and Anaerobic Exercises Order on-line or by post www.circuitcards.net 27

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Bachelor of Science in Exercise & Health Fitness (B.Sc.) Stage 3: Tutor Education The NCEF Tutor Education stage of the B.Sc. offers individuals the opportunity to research, study and practice at an advanced level in the area of Exercise & Health Fitness. Participants who are successful at this stage will be awarded the Diploma in Exercise & Health Fitness from the University of Limerick and are eligible to apply for entry onto Stage 4 B.Sc. in Exercise & Health Fitness. AWARD: 180 ECTS Credits towards the Diploma in Exercise & Health Fitness (DEHF). The DEHF is awarded by the University of Limerick and is placed at Level 7 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF). Stage 3 Details: Tutor Education. The Tutor Education - Strand 1 of the DEHF is offered every alternate academic year. The course is offered mainly at the University of Limerick campus and runs from September to April inclusive. There is one full weekend per month and with a residential week. Selected weekends may be located at venues other than the UL campus.

Aim: To provide experienced Exercise & Health Fitness Professionals with the skills, knowledge and competencies to carry out the functions of a tutor at Stages 1 (CEHF) and Stage 2 (Specialist Modules) of the Diploma in Exercise & Health Fitness (DEHF).

Entry Requirements - Please refer to www.ncefinfo.com Course Venue, Dates, Fees and Application Course Venue: University of Limerick Contact 2012 Sat. Sat. Sat. Sat. Sat.

Dates: 6th Oct & Sun 7th Oct 2012 Oct 20th & Sun. 21st Oct 12 3rd Nov & Sun. 4th Nov 2012 24th Nov & Sun. 25th Nov 12 8th Dec & Sun. 9th Dec 10

2013 Sat. Jan 13th & Sun. 13th Jan 2013 Sat. Jan 26th & Sun. 27th Jan 2013 Sat. Feb 23rd & Sun. 24th Feb 2013 Sat. Mar 23rd & Sun. 24th Mar 2013

NCEF Head Office, PESS Building, University of Limerick, Castletroy, Limerick t : 061-202829 F: 061-335911 e: ncef@ul.ie www.ncefinfo.com

Provisional Fees: 1. *FPI Members: €2,891.00. Deposit of: €975.00 on acceptance. 2nd Instalment of: €1441.00 due a minimum of one week prior to programme commencement date and the balance of €475.00 due before the second contact weekend. 2. Non-FPI Members: €3115.00. Deposit of: €975.00 on acceptance. 2nd Instalment of: €1665.00 due a minimum of one week prior to programme commencement date and the balance of €475.00 due before the second contact weekend.

*FPI Members fee includes a 15% discount. If you are not a member, join today so you can receive a discount on NCEF courses. Closing date for applications: 30th April 2012 Application: Complete the online application form or contact ncef@ul.ie for emailed to you.

Bachelor of Science in Exercise & Health Fitness (B.Sc.) Stage 3: Practitioner Education The NCEF Practitioner Education stage of the B.Sc. offers individuals the opportunity to research, study and practice at an advanced level in the area of Exercise & Health Fitness. Participants who are successful at this stage will be awarded the Diploma in Exercise & Health Fitness from the University of Limerick and are eligible to apply for entry onto Stage 4 B.Sc. in Exercise & Health Fitness. AWARD: 180 ECTS Credits towards the Diploma in Exercise & Health Fitness (DEHF). The DEHF is awarded by the University of Limerick and is placed at Level 7 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF). Stage 3 Details: Practitioner Education. The Practitioner Education - Strand 2 of the DEHF is offered every alternate academic year. The course is offered mainly at the University of Limerick campus and runs from September to April inclusive. There is one full weekend per month and with a residential week. Selected weekends may be located at venues other than the UL campus.

Aim: To prepare Exercise & Health Fitness Professionals to work in supervisory/business /management roles in the industry coupled with advanced competencies in a broad range of areas.

Entry Requirements - Please refer to www.ncefinfo.com Course Venue, Dates, Fees and Application Course Venue: University of Limerick Contact Dates: 2012 Saturday 6th Oct 2012 Saturday 20th Oct 2012 Saturday 3rd Nov 2012 Saturday 24th Nov 2012 Saturday 8th Dec 2012 2013 Saturday 13th January 2011

NCEF Head Office, PESS Building, University of Limerick, Castletroy, Limerick t : 061-202829 F: 061-335911 e: ncef@ul.ie www.ncefinfo.com

Provisional Fees: 1. *FPI Members: €2,068.00. Deposit of: €975.00 on acceptance. 2nd Instalment of: €618.00 due a minimum of one week prior to programme commencement date and the balance of €475.00 due before the second contact weekend. 2. Non-FPI Members: 42200.00. Deposit of: m975.00 on acceptance. 2nd Instalment of: m750.00 due a minimum of one week prior to programme commencement date and the balance of m475.00 due before the second contact weekend.

Adding life to years and years to life Social entrepreneurs bring their custom-made physical activity programmes to Ireland

Introduction Siel Bleu, the non-profit organisation founded in France 14 years ago, has arrived in Ireland. With the demands of an ageing Irish population placing additional strains on an already strained health service, Siel Bleu has anticipated the need for its services in Ireland, and has begun rolling out its preventive care programmes for older people whose health is compromised due to an inactive lifestyle or as a result of medical complications, including surgery, hospitalisation or illness. Older and vulnerable people who participate in Siel Bleu programmes can offset the risks of accidents and illnesses, and increase their quality of life.

Adapted Physical Activity Each year Siel Bleu delivers more than 120,000 hours of specially adapted physical activities across France. By 2008, demand for Siel Bleu’s services had risen by 70%, proving that its adapted physical activity was gaining credibility as an illness prevention tool. Fiona Foley is Siel Bleu’s Director in Ireland; its offices based in Dublin: "We pride ourselves on our integrated model of preventive care. We use specially adapted physical activities to provide participants with physical, social and behavioural benefits", she says. "Our highly skilled trainers design specific programmes which promote increased independence, well-being and autonomy through exercises, such as moderate to strong gymnastics and fall prevention techniques. Siel Bleu can also cater for special pathologies such as cardiovascular Disease, Parkinson’s Disease, Alzheimer’s Disease and Type 2 Diabetes."

Pilot Study When Siel Bleu first established the organisation in Ireland in 2010 it carried out a pilot study, an initiative which received financial support from the Community Foundation of Ireland. 70 nursing homes applied to participate in the pilot study; three nursing homes were selected. Relevant participant information was gathered for each group. Assessments were made of each older person’s physical needs, abilities and goals, after which a customised exercise programme was designed for each participant. “The individual approach and adaptability of the programme is the key to success”, says Fiona Foley.

The Session A typical Siel Bleu individualised exercise session lasts approximately one hour, thus allowing time for the

trainer to develop a working relationship with each participant, and enabling the trainer to carefully guide the individual through any exercise they are having difficulty with.

Feedback The feedback from the participating residents and staff in TLC Nursing Home in City West; Bloomfield Care Centre in Rathfarnham; and Elm Green Nursing Home in Castleknock, Dublin has been very encouraging and further demonstrates the value of Siel Bleu’s programmes. “It really is so positive, and the specific improvements in each individual are immediately evident. The Siel Bleu exercise programme has earned huge respect among the members of our nursing home group. Your trainers do a fantastic job, and are an absolute credit to Siel Bleu”, notes Imelda Burke, Director of Nursing at TLC City West, Dublin. Catherine Keogh, Senior Occupational Therapist at Bloomfield Care Centre is equally positive: “The residents here have greatly benefitted from the Siel Bleu programme over the last six months. The instructors’ enthusiasm is infectious and, through exercise, our nursing home residents have grown in confidence, have improved their fitness levels, and continue to enjoy the social aspect of group activities. Most importantly, they have lots of fun. The Siel Bleu programme has been a valuable addition to our activity programme.”

Evaluation Methods Using accredited Siel Bleu evaluation methods, the pilot study demonstrated evidence of significant beneficial outcomes, such as an increase in individuals’ strength, flexibility and balance, in addition to motivation and social interaction. As a result of acquiring higher levels of autonomy, participants are increasing both their confidence and their social connections. Not only do nursing home staff members observe positive changes in the residents, they also learn about the effects of adapted physical activities, and are particularly appreciative of the fact that residents’ improved level of independence results in freeing up valuable time for the nursing of other patients who are bedbound or too ill to participate in physical activities. If you wish to avail of Siel Bleu’s tailored service and benefit from its proven effects, please contact Fiona Foley at Siel Bleu Ireland, 18 Eustace Street, Temple Bar, Dublin 2 by phone: 087 9361646 or email: fiona.foley@sielbleu.ie. Website: www.sielbleu.ie

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Bachelor of Science in Exercise & Health Fitness (B.Sc.) Stage 2: Personal Training This is a compulsory Specialist Module in Stage 2 of the B.Sc. in Exercise & Health Fitness. RECOGNITION: 30 European Credit Transfer System (ECTS) credits towards the Diploma/B.Sc. in Exercise & Health Fitness. The Diploma/B.Sc. are awarded by the University of Limerick and are placed at Level 7/8 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF).

Aim: The aim of this module is to provide participants with the skills, knowledge and competencies to provide one-to-one physical activity/ fitness training to adults with varying abilities, needs and goals in a variety of environments.

Module Details: The module will take place over four weekends with assigned private study and an additional day for final summative assessments. 48 contact hours. Participants will also be required to carry out assigned work experience which includes a detailed project and submission of a short dvd.

Entry Requirements - Please refer to www.ncefinfo.com Course Venue, Dates, Fees and Application ourse Venue: Citywest Hotel, Dublin Contact Dates: Sat 8th & Sun 9th Sept 2012 Sat 22nd & Sun 23rd Sept 2012 Sat 13th Oct & Sun 14th Oct 2012 Sat 3rd Nov & Sun 4th Nov 2012 Submission of Project & DVD: Mon 23rd Novr 2012 Final Summatives: Sat17th Nov 2012

NCEF Head Office, PESS Building, University of Limerick, Castletroy, Limerick t : 061-202829 F: 061-335911 e: ncef@ul.ie www.ncefinfo.com

Fees: 1. *FPI Members: €1040.00. Non-Refundable Deposit: €475.00 Balance due one week prior to module commencement €565.00 1. NON FPI Members: €1140.00. Non-Refundable Deposit: €475.00 Balance due one week prior to module commencement: €665.00

*FPI Members fee includes a 15% discount. If you are not a member, join today so you can receive a discount on NCEF courses. Closing date for applications: Mon 27th August 2012 Application: Complete the online application form or contact ncef@ul.ie for a form to be posted or e-mailed to you.

A Register of Exercise & Health Fitness Professionals in Ireland Fitness Professionals Ireland (FPI) â&#x20AC;&#x201C;is a not-for-profit, public register which recognises the qualifications and expertise of fitness professionals in Ireland. FPI fully meets the professional standards criteria required by the European Health and Fitness Association (EHFA) which oversees EREPS. FPI aims to provide the highest possible standard of services and benefits to all its members.

1. Directory of Memberships

(Please note these directories are

temporary until the new directory software is installed):

FPI Members - Please click here FPI/EREPS Members - Please click here 2. Benefits of FPI Membership - click here 3. To join or renew membership of FPI - Please click here For all FPI queries, please contact info@fitnessprofessionalsireland.ie or phone 061-202829

ereps

European Register of Exercise Professionals

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