Summer 2015, Volume 4, Issue 2
National Fitness News E-zine 1
From the Directors Chair Welcome to the summer issue of National Fitness News e-Zine 2015. In this edition you will find articles from marathon running, adventure competitions, TRX training and lots more. Enjoyment and personal development (both physical and mental) is always a key to continued success in all walks of life. This is evident in the article on page 20 where Wendy Keenan recounts her experience of a fitness retreat in the Algarve. The NCEF at all times encourages graduates working in the health and fitness industry to aim for the highest possible standard of fitness instruction. Never sacrifice quantity and commercialism if it results in quality of service suffering “Less is more”. Linda Bracken refers to such a concept in her tremendous article on TRX Training on page 22.
promote positive health? And very much part of the youth of today - how is body image being portrayed by social Media? I hope you enjoy this edition of NFN and find it informative and of benefit to you in your work. At all times we welcome feedback on how to improve this e-Zine so that it may be of maximum benefit to you. “Put your heart, mind and soul into even your smallest acts, This is the secret of success “ Swami Sivananda Enjoy your summer, rest, recharge for the coming year ahead. Áine Managing Director, NCEF Aine.nichonaill@ul.ie
Further opportunities for Fitness Professionals and Continuing Professional Development are identified in Maura O’Sullivan Ryan’s article on Cardiac Rehabilitation. Dr. Ciara Losty writes on the impact of social media in modern society. Is social media contributing to obesity? Can social media help to
From the Editors Chair Welcome to the May 2015 issue of National Fitness News e-Zine. With “Adventure Racing” as the feature article for this issue we are delighted to take this opportunity to provide you with informative and useful articles within this area. As we near the end of yet another academic year let me congratulate in advance all those who have successfully completed courses on the UL/NCEF Flexible Learning Pathway. We look forward to seeing you at the UL Autumn Conferring’s in August. Please keep an eye on our website for further information. NCEF autumn 2015 programmers offer you a lot to choose from as part of your continuing professional development and lifelong learning opportunities. Year 3 Diploma in Exercise & Health Fitness (DEHF) Tutor & Practitioner Education will run concurrently, based on the University of Limerick campus and we are delighted to announce that this course will for the first time operate on a full-time mid-week basis. Further information is available on page 11. Year 4 B.Sc. in Exercise & Health Fitness will also take place at the University of Limerick Campus this coming September.
Year 2 Specialist Modules continue to run with Personal Training in Dublin at Tallaght Leisure Centre and Strength and Conditioning for Sport on the University of Limerick campus. Finally the NCEF suite of E-Learning courses will be available for the autumn semester and you can view all of these courses on www.ncef.ie. I urge you to get your applications in early as places are limited on all programmes and modules. We are currently updating our databases. If you are moving address please make sure to inform us, so that we can keep our records up to date. The majority of our notifications are sent electronically. Please click on the following link to Sign up: for NCEF News & Updates to ensure you stay connected with the NCEF and receive all the important notifications. As always my thanks to all contributors, whose support for and input to National Fitness News e-Zine is outstanding and consistent Have a great summer! Maeve NFN Editor Maeve.kavanagh@ul.ie
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14 Table of Contents 4
News Room
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Health Report
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Nutrition Report
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Fitness Report
Features
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Report: Cardiac Rehab By Maura O’Sullivan Ryan
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Top Tips for Every Adventure Racer By Paul Mahon
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Personal Training: Marathon Training 101 By Dr. Jason R.Karp
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Nutrition for Adventure Racing By Joanne Walsh
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CEHF Graduate Profile: By Gerard Sheehan
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Report: Fitness Retreat By Wendy Keenan
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Fitness Professionals Ireland (FPI)
Regulars 22
Group Fitness: TRX Group Sessions By Linda Bracken
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Pilates: Pilates for Injury Prevention & the Gym By Richie Walsh
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Psychology: Impact of Social Media By Dr. Ciara Losty NFN is an e-Zine published by the National Council for Exercise & Fitness (NCEF).
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The opinions and views in the publication are those of the contributors and are not necessarily shared by the NCEF. While every care is taken to ensure accuracy in the compilation of this e-Zine, NCEF cannot accept responsibility for any errors or omissions or effects arising thereof. However, such errors or omissions may be brought to the attention of the Editor. All material is copyrighted.
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Our website: www.ncef.ie
NCEF MISSION STATEMENT
Email: ncef.ie Phone: 061-202829 Mail: NCEF Head Office, PESS Building, University of Limerick Connect with us:
“To provide an outstanding educational experience,through courses of excellence, whilst meeting the practical and professional needs of the modern fitness instructor”
Congratulations to Yvonne O’Sullivan, NCEF Student Services Officer, her husband Eoin and big brother Aaron on the arrival of baby Amelia who was born on 28th March 2015 weighing 6lbs15 ozs.
Are you a qualified Gym Instructor? Are you interested in hiring an Aerobics Room? If so Nenagh Leisure Centre is the place for you. We can offer you excellent facilities for providing fitness classes in comfortable surroundings at an affordable price. In a prime location, our Aerobics Room, which overlooks Nenagh Town Park, has 13 spin bikes, floor to ceiling mirrors and is ideal for all aerobics, dance and fitness classes. The newly refurbished Leisure Centre also includes a 25 metre swimming pool and a gym with extensive gym equipment which opens up opportunities for possible package deals. Please contact Rosemary Joyce at 0761 06 6630 or rosemary.joyce@tipperarycoco.ie for further details.
UL Summer Conferring Ceremony 25th-28th August 2015 in the University of Limerick
This applies to the cohort of students from 2014/2015 who successfully received their official University of Limerick results in June 2015. For further information on times, gown collection, photography and guest pack, please click on the link below:
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URL: http://www2.ul.ie/web/WWW/Administration/Ceremoni es/Graduate_Conferrings National Fitness News e-Zine 4
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In January 2015, the NCEF celebrated the graduation of xx students from the Certificate in Exercise & Health Fitness (CEHF). Among the graduates were 13 students from the B.Sc. In Exercise & Health Fitness as they became the second co-hort of students to graduate. Congratulations to you all!
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1. Graduates of the B.Sc. In Exercise & Health Fitness 2. Damien Jackson, Director of Education, Training & Development with Adam Jones, B.Sc. Graduate
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3. Wendy Keenan, Director of Adult Education, Colaiste Stiofain Naofa (CSN) & NCEF Course Co-Ordinator, Linda Bracken, NCEF Course Co-Ordinator, - Limerick, Eilish Brophy, NCEF Tutor 4. Damien Jackson, Director of Education, Training & Development,Brian King, B.Sc. and Eoghan Khan. 5. Graduates of Colasite Stiofain Naofa (CSN), Cork 6. Certificate in Exercise & Health Fitness (CEHF), Graduates
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3 1. B.Sc. In Exercise & Health Fitness - Class of 2015 2. Robbie Goggin, B.Sc. Graduate 3. Robbie Goggin & Sean Flannery, B.Sc. Graduate
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Year 4: Bachelor of Science in Exercise & Health Fitness
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This course awards 60 European Credit Transfer System (ECTS) in year four of the NCEF course pathway, and brings the student’s ECTS total to 240 points, which can be used towards other University qualifications in Europe who follow ECTS credit value system. The B.Sc. is placed at Level 8 on the National Framework of Qualifications (NFQ) and Level 6 on the European Qualifications Framework (EQF). Aim:Graduates of the B.Sc. are qualified to apply their knowledge, skills and competencies so as to provide direction, leadership and professional expertise at the highest management & promotional levels in the Exercise & Health Fitness sector Course Details: ŸElements of the B.Sc. year will include traditional classroom based learning, e–learning and blended learning including electronic support structures for collaborative interaction. Comprehensive teaching and learning materials have been developed for all modules. ŸThe course will span over three academic semesters with 16 contact weekends .
COURSE DETAILS Venue for Contact Days: University of Lmierck
Contact Days 2015: Induction: Sat 18th & Sun 19th Sept, Sat 10th & Sun 11th Oct, Sat 31st & Sun 1st Nov, Sat 14th & Sun 15th Nov, Sat 28th & Sun 29th Nov, Sat 12th & Sun 13th Dec Contact Days 2016: Sat 9th & Sun 9th Jan,Sat 23rd & Sun 24th Jan, Sat 6th & Sun 7th Feb,Sat 20th & Sun 21st Feb,Sat 5th & Sun 6th Mar,Sat 19th & Sun 20th Mar,Sat 2nd & Sun 3rd April, Sat 16th & Sun 17th April, Sat 7th & Sun 8th May, Sat 21st & Sun 22nd May, Sat 11th June & Sun 12th June, Sat 25th June & Sun 26th June
Full details on entry requirements, course content and fees are available by clicking here
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Being overweight is predicted to become almost universal in Ireland by 2030, WHO experts have said. In 2030, the proportion of obese and overweight men in Ireland (south of the border) is projected to rise to 89% with a corresponding 85% of women falling into this category.
“Overweight” is clinically defined by a Body Mass Index (BMI) – a measure relating height and weight – of 25 to 29.9, and “obese” by a BMI of 30 and above.
The forecast puts Irish men are at the top of an “overweight” table of 53 countries, matched only by Uzbekistan.
For this study, the “overweight” category also included anyone who was obese.
As far as women are concerned, Bulgaria and Belgium are predicted to have the highest proportion of overweight and obese individuals in 2030.
Using these criteria, researchers looked at data from all 53 countries in the WHO European region, to compare recorded and projected figures for 2010 and 2030. `
However, in terms of obesity alone, the estimates show a big jump for Irish women, soaring from 23% to 57%.
For members of the population categorised as overweight or obese, levels in the UK were expected to rise from 70% to 73% for men and from 59% to 63% for women.
The proportion of obese Irish men was expected to increase from 26% to 48% while the figure for those either overweight or obese rises from 74% to 89%.
Other countries with projected steep rises in obesity included Greece, Spain, Sweden, Austria, and the Czech Republic. Dr Laura Webber, from the UK Health Forum in London, who co-led the research, said: “Our study presents a worrying picture of rising obesity across Europe. Policies to reverse this trend are urgently needed. Although there is no ’silver bullet’ for tackling the epidemic, governments must do more to restrict unhealthy food marketing and make healthy food more affordable. “There are also some countries in which there were insufficient data. As these countries improve their obesity surveillance, more accurate estimates can be forecast.” Colleague Dr Joao Breda, from the WHO Regional Office for Europe in Geneva, Switzerland, said: “Although this was a forecasting exercise, and therefore data needs to be interpreted with extreme caution, it conveys two strong messages – first that the availability and quality of the data in countries needs to be improved, and second these predictions show that more needs to be done in terms of preventing and tackling overweight and obesity.”
Europe as a whole is heading for an unprecedented explosion in rates of obesity and excess weight – with Ireland at the forefront of the trend, say researchers. By 2030, Europe will face an obesity crisis of “enormous proportions”, according to the World Health Organisation. Almost three quarters (73%) of men and 63% of women in the UK are expected to be overweight or obese that year, with a third of women categorised as obese. In the UK, 36% of men and 33% of women were forecast to be obese in 2030 compared with 26% of both sexes in 2010. The so-far unpublished estimates, part of the WHO Modelling Obesity Project, were presented at the European Congress on Obesity in Prague, Czech Republic.
While few countries were expected to see stable or decreasing overweight and obesity rates, the Netherlands appeared to be doing better than most. Fewer than half of Dutch men were predicted to be overweight or obese, and just 8% obese, by 2030 compared with 54% and 10% in 2010. For Dutch women, overweight and obese rates were due to fall slightly from 44% to 43% while the level of obesity alone were expected to drop significantly from 13% to 9%. Source: http://www.irishexaminer.com/breakingnews/ireland/almo st-everyone-in-ireland-will-be-overweight-by-2030-whoresearch-675840.html National Fitness News e-Zine 8
You’ve probably heard that breakfast is the most important meal of the day. And although eating the right breakfast fuels your body, provides longlasting energy and satiety, prevents overeating at lunch and sets the tone for the entire healthy day, we love all three meals. Each on is equally important in its own way. That being said, it’s not just eating breakfast that’s important, it’s choosing the right one. Consuming the wrong breakfast can be worse than eating no breakfast at all. And if you’re trying to muster up energy to work out and eat the right foods to get fit, eating the right breakfast is critical to your success. ACE Fitness shares their top four breakfast mistakes—and how to fix them. 1. Mistake: You overindulged last night so you skip breakfast. Waking up feeling bloated and stuffed, they decide to skip out on breakfast calories and let their bodies recover until lunch. This usually backfires because most people end up hungry by lunch and overeat. They also tend to make less healthy choices as they give in to hunger and rationalize that it’s O.K. to do so because they skipped breakfast. The Solution: Grab a high-fiber food (like fruit, one-half cup cooked oatmeal) and combine it with protein (nonfat Greek yogurt, hardboiled egg, one-half cup low-fat cottage cheese, or one tablespoon of peanut butter) and make it your breakfast. You can eat it on the way out the door. This breakfast should contain about 200 calories, so it’s small enough that you can feel light, yet it still provides energy. It’s also large enough so that you won’t be overly ravenous by lunchtime and you won’t succumb to cravings and overindulging again. 2. Mistake: You skip breakfast, but drink coffee. You may think you saved calories by tricking your body into feeling full, but once that caffeine high wears off, you’ll come crashing down and start searching for real food. The Solution: At the very least, start by going for the small breakfast solution offered in mistake #1. See how you feel by mid-morning and at lunchtime. You don’t have to ditch your coffee, but give your body fuel, too. Good options to slowly get your body used to breakfast: A small veggie omelet and a piece of whole-wheat toast; a tablespoon almond butter on a banana; or a half cup berries sprinkled in 6 ounces of non-fat Greek yogurt.
3. Mistake: You make a protein blunder, like eating a bowl of cold cereal or oatmeal with milk. Nine times out of 10, this breakfast leaves you hungry by mid-morning—so you can’t concentrate, your energy crashes and by lunchtime you’re ready to eat anything. Why? There’s simply not enough protein. Protein takes longer to digest and helps prevent you from feeling hungry too soon. The Solution: Aim for at least 10 grams of protein and ideally more. Even if you add one cup of milk to your cereal, that’s only 8 grams of protein. You’ll get a few from the cereal, but not enough for real satisfaction. If you want a high-fiber cereal, try stirring it into a non-fat or lowfat Greek yogurt, which has roughly 15 to 17 grams of protein. Consider having eggs for breakfast—our clients who eat eggs with breakfast find this to be the most satiating breakfast choice. Check out these great options—some are larger portions of easy on-the-go snacks, so choose the number of servings we suggest. If you already eat a hearty breakfast feel free to enlarge any of these portion sizes even more to accommodate your needs: 4. Mistake: You don’t get enough fiber, like those found in fruits, veggies, whole grains and beans. If you choose refined grains or simply eat only protein foods at breakfast (like eggs or a shake with protein powder, or you put your egg sandwich on a bagel, which is a refined grain devoid of fiber), your breakfast likely includes very little fiber. Here’s why this is a problem: -Fiber typically comes with a quality carbohydrate that is needed to fuel your brain, preventing the need for a quick pick-me-up and helping to prevent cravings. -Fiber helps to flush out the leftover debris and toxins lingering in your colon from the night before. -Fiber helps to stabilize blood sugar levels. Solution: Concentrate on eating fiber-filled foods. Aim for a minimum of 5 grams of fiber. Make egg sandwiches with whole-grain bread and add lettuce and tomato. If you typically have protein shakes, add berries or another fruit for fiber—and think about adding an extra source of fiber to any breakfast option, even the protein options in solution #3, which already include the minimum 5 grams of fiber. Source: ACE Fitness,Written by The Nutrition Twins http://www.acefitness.org/acefit/healthy-living-article/60/5377/4-commonbreakfast-mistakes-that-preventyou/?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=ACEFit-Life-04-292015&utm_content=Consumer+Outreach&spMailingID=22563476&spUserID=NzU 3NzY3Nzk4NjcS1&spJobID=543049919&spReportId=NTQzMDQ5OTE5S0
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Physical exercise helps women with breast cancer to better tolerate chemotherapy
Stable or Unstable Training: Which Is Better? Is stable or unstable training superior for improving physical adaptation? Recently, researchers compared the two modalities to see which was better for developing strength, power and velocity. The study included 36 “untrained” men who were separated into three groups: non-exercise control, “traditional” exercise and unstable exercise. The exercise groups met three times per week for 7 weeks. Each performed a circuit-style workout; the unstable group used the TRX® Suspension Trainer™ and BOSU® Balance Trainer, while the stable group performed traditional circuit exercises. Before and after the intervention, the men provided data on maximal strength, average and peak velocity, and average and peak power by performing bench press, back squat, squat jump and counter movement jump. At study completion, the researchers found significant improvements in all exercisers. But which protocol proved more effective? “No significant differences were detected in the post-training variables recorded for the two experimental groups,” the authors explained. “These data indicate that a circuit training program using two instability training devices is as effective in untrained men as a program executed under stable conditions for improving strength (1RM), power, movement velocity and jumping ability.” The report was published in the Journal of Sports Science & Medicine (2014; 13, 460–68). Source:IDEA Fitness Journal, March 2015, page 12.
Women with breast cancer who follow a physical exercise program during their chemotherapy treatment experience less side effects like fatigue, reduced physical fitness, nausea and pain. It is also less often necessary to adjust the dosage of their chemotherapy. This is shown by a study supervised by Neil Aaronson of the Netherlands Cancer Institute (NKI). Aaronson and Van Waart randomly divided 230 breast cancer patients into three groups. The first group followed a moderately intensive aerobic and strength exercise program, under supervision of a trained physiotherapist. Women in the second group were assigned to a low intensity aerobic exercise program that they could follow at home, which was coached by a trained nurse or nurse practitioner. The third group did not follow any exercise program. The results of the study were clear. Both groups of women who followed an exercise program experienced less fatigue, loss of fitness, nausea and pain during their chemotherapy treatment. This effect was most pronounced in the group of women who followed the supervised, moderately intensive program. The women in this group were also the ones who endured their chemotherapy best; only twelve percent of them required a dose adjustment. Source and further information: http://www.sciencedaily.com/release National Fitness News e-Zine 10
Tutor Education or Advanced Practitioner
Q This course provides 60 European Credit Transfer System (ECTS) credits towards the the B.Sc. in Exercise & Health Fitness. The Diploma is awarded by the University of Limerick and are placed at Level 7 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF). Aim: To provide Fitness Professionals with the opportunity to research, study and practice at an advanced level in the are of Exercise & Health Fitness. The DEHF Yr 3 has two Module Electives to choose from: Ÿ Strand 1 - Tutor Education: Provides fitness professionals with the skills, knowledge and competencies to carry out the functions of a tutor at Year 1 (CEHF) and Year 2 (Specialist Courses). Strand 2 - Advanced Practitioner: Provides fitness professionals with the skills, knowledge and competences to work at higher specialised levels within the industry, as specialist instructors and/or in supervisory management positions.
FULL-TIME DAY COURSE DETAILS ● Venue: University of Limerick ● Start date: 29th September 2015. ● End date: May 2016 ● Contact Days: Tues & Thurs 11:00-14:00 Mon, Wed & Fri are research & study days as well as Tutor Observation and some work experience. ● Application Closing Date: 11th September 2015 Full details on entry requirements, course content and fees are available by clicking here ●
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REPORT Heart disease continues to be Ireland’s number one killer. Approximately 10,000 people die each year from cardiovascular disease (CVD) - including coronary heart disease (CHD), stroke and other circulatory diseases. CVD is the most common cause of death in Ireland, accounting for over 32% of all deaths. The largest number of these deaths relate to CHD mainly heart attack - at 5,000. (http://www.irishheart.ie/iopen24/about-us-t-1.html)
Why Cardiac Rehabilitation? Rehabilitation plays a crucial role in restoring people with heart disease to a full and active life. (British Heart Foundation, 2012). Professionals who work in this area need to have the necessary skills and knowledge to deal with the broad spectrum of physical, psychological and emotional difficulties that people with heart disease encounter. In his foreword to the BACPR Level 4 Exercise Instructor Manual, Dr Malcolm Walker, Consultant Cardiologist and President of BACPR 2003 – 2005 states the following: “It is now widely accepted that clinical care of any patients with virtually any form of heart disease is incomplete without a programme of exercise based cardiac rehabilitation. Importantly the treatment has to continue beyond the immediate few weeks and months following an acute event. It is also widely applicable to individuals who may not yet had cardiovascular illness, but who may be at high risk of developing such a clinical problem in the future – primary and secondary prevention”. (BACPR Manual, 2006). The overall effectiveness of cardiac rehabilitation programmes has been well documented (Taylor et al, 2004). “In addition to improved survival rates, the effectiveness of cardiac rehabilitation programmes has been demonstrated in terms of reduced hospital admissions, better control of symptoms, improved quality of life, improved compliance with lifestyle modifications that are known to reduce the risk of further events and reduced anxiety and depression”. (BACPR Manual 2006).
BACPR Cardiac Exercise Instructor Training: The main aim of the Cardiac Exercise Specialist programme, provided by the British Association for Cardiovascular Prevention and Rehabilitation (BACPR) is to ensure that fitness professionals, who have the relevant exercise qualifications and experience, develop the knowledge and skills to prescribe and deliver safe and effective exercise for individuals with coronary heart disease within a community setting. (BACPR Manual, 2006). BACPR qualified Exercise Instructors have become important and respected members of the
multi-disciplinary cardiac rehabilitation team model in the United Kingdom. A growing number of instructors are gaining the qualification in Ireland, thanks to the co-operation between the BACPR and Croi - the Galway based heart and stroke charity which was established in 1985 to fight heart disease and stroke in the region. Croi now also hosts the National Institute for Preventive Cardiology (NIPC) which provides a wide range of education and training opportunities. The NIPC was established by Croí and is an affiliate of the National University of Ireland, Galway ( NUI) . It is hoped that these Irish based BACPR instructors will pioneer and develop more community programmes throughout Ireland in the coming years. Emphasis within the programme is on becoming a competent practitioner, capable of developing Phase 1V community based programmes as a respected member of a multi- disciplinary network that includes the general practitioner , consultant cardiologist , cardiac specialist nurse, dietician, occupational therapist , physiotherapist and psychologist. It is unfortunate that Phase 1V programmes are not currently government funded and therefore require operation on a private basis by the specialist with self – payment by the client/patient.
Phases of Cardiac Rehabilitation: Phase 1 refers to the hospital stay and usually covers the acute phase of the illness. Phase 11 covers the time following the patients discharge from hospital into the care of the family doctor/GP . Phase 111 usually consists of clinically supervised sessions where the person attends hospital as an out- patient to a Cardiac Rehab Unit within a hospital setting. This phase is usually provided in Ireland, by professional staff within the hospital physiotherapy department and includes exercise , health education, risk factor modification, stress management and relaxation. Where appropriate, psychological and occupational counselling should be included. Phase 1V mainly consists of providing exercise and lifestyle management sessions in a community based setting by a qualified and competent specialist exercise professional. Professionals from Phase 111 to Phase 1V must liaise closely and a pro-forma ‘Transfer Form ‘ is required from the Phase 111 physiotherapist and/or from the GP detailing the clients clinical details , medication, current state of health, medication and exercise tolerance requirements. There are many contraindications that preclude a client from moving into Phase 1V and a risk stratification protocol selects those who are suitable for this phase, with health and safety considerations being of the utmost importance.
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REPORT The BACPR Phase 1V Programme of Study: Training takes place over four months, and includes a taught module , provided over two weekends, placement visits to a Phase 111 Programme, which is usually provided in conjunction with physiotherapists in a hospital setting. Assessment consists of submission of a Case Study on a client provided by the Phase 111 physiotherapist and involves detailed client assessment and programme planning. A final written examination and Interview are completed during the third and final weekend of the programme. In my case, the taught module was provided at DCU Sports Complex , as host venue while I completed my placement at the Physiotherapy Department, at University Hospital, Limerick .
Course Content can be briefly summarised as follows: ● Comprehensive and specific rationale and procedures for developing community based Cardiac Rehab (CR) programmes, including strict health and safety requirements. ● Strict protocols for accepting patients into a community based Phase 1V setting based on universally accepted risk stratification procedures, ● Detailed knowledge on best practice in service provision and delivery ● Structure ,function and regulation of the cardiovascular system ● Cardiovascular disease, medication, investigations and interventions. ● Psychological considerations including behaviour change strategies, which address the factors that are relevant to changing and maintaining health behaviour. ● CR Phases 1 – 111 - placement and operation. ● CR Phase 1V Programming and Prescription with particular emphasis on adapting aerobic endurance training for CR clients ● CR adaptations for special populations e.g. Specific cardiac groups, ageing clients, obese clients, and clients with diabetes, arthritis and osteoporosis. ● Safety and Emergency Procedures Contact Weekends: The two contact weekends were intensive, informative, well organised and professionally taught. Fellow Participants: In my experience one can learn as much or even more from fellow participants on any course and the CR course was no exception. My contact with fellow participants both during and between the contact weekends was invaluable.
Resources: The course manual, programme DVD and course tutors all served as very informative and useful resources. Time Management: As with any course or programme of study, effective time management is of the essence. Make a plan before you commence the course - factor in two intensive contact weekends, Placement – 4 sessions (2 Hours each), Home Study, Case Study Client meetings (before and after Phase 3 placement sessions). Add in Case Study write up and preparation for and completion of Multiple Choice Written Examination and Interview assessments. Advice Going Forward Draw on the knowledge, skills and competencies which you have already acquired within the NCEF system. Possibilities for further professional development and enhancement of your versatility as a fitness professional are endless. Continue to learn and broaden your base both practically and technically. I certainly recommend this programme to NCEF qualified fitness professionals who have an interest in this very worthwhile and practical area of study. Drawing on my existing knowledge and experience in areas such as physical education, health promotion, active ageing, pilates & corrective exercise, lifestyle management and personal training was invaluable to me and is now enhancing my plans to develop a community based Phase 1V programme in the near future in co-operation with a local Phase 111 programme and the local GP network. My liaison with Croi is also assisting this process . For further information on the BACPR Phase 1V Programme provision in Ireland please contact Caroline Costello – (Croi and the NIPC) at caroline.croi@hse.ie. (Bibliography available on request) The Final Word My belief is that practically every family in Ireland has been touched by heart disease in one form or another. Prevention is better than cure. If I can influence a small number of people in my local community and optimise their health status in relation to heart disease and its prevention then I will have achieved a great deal.
“Huge oaks from little acorns grow “ Maura O Sullivan Ryan has recently initiated her own Health Fitness Promotion Consultancy –‘Health Moves Ltd’. To contact Maura please email her at info@osullivan-ryanconsultants.ie
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Feature Does the idea of running an adventure race appeal to you? Anyone who signs up for an adventure challenge— whether for the fun, the teamwork or the fitness challenge - will soon confront the physical and mental demands of these races. Adventure racing is a combination of two or more endurance disciplines, which can include cross-country running, mountain biking, kayaking, climbing , rope skills and in some cases fighting your way through mud! Getting your mind and body ready for the challenge ahead is very important and Paul Mahon of Multi-Sport Adventure Ireland shares his top tips for getting ready for the challenge.
Tip 1: Clothing Selection ● Select suitable clothing to suit expected weather conditions and your expected progression in the race with a “What If” allowance in terms of a bike mechanical/ crash/ injury/ “bonk”! ● Many start off races over dressed and then need to remove layers within a short distance of the start or persist in wearing too much clothing which can result in excessive sweating and possible cramping problems later in the race. ● For certain stay warm and dry before a race but once the race commences you will warm up, so generally it is advisable to remove rain gear before the start of the race.
Tip 2: Footwear Selection ● Ensure footwear is well broken in before event ● This may involve having trained and broken in more than one pair of shoes to take account of underfoot conditions that may change depending on weather in the days before an event. ● To date there is no “One Size Fits All” in terms of footwear brands and types. ● Go to a reputable shop and get advice as to what suits you. ● Do not be driven by the “go faster stripes” type of shoes that are primarily aimed at the fashion rather than function market. ● For most adventure racing events it is generally best to use trail shoes even if some of the running is on the road. ● The slight advantage of a road shoe is often well negated once you venture off road. ● Should you slip or fall because of incorrect footwear selection, then the seconds you gain on the road may pale into insignificance compared to the discomfort or injury that may threaten your chances of finishing a race.
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● Select a rucksack/bum bag to suit your needs for the event. ● In general you are looking to have minimal weigh and size and a bag that is functionally designed as this will ensure most comfort and optimal performance for you.
Tip 5: Prepare Your Bike ● Find out the detail of the course A bike “failure” is the most likely reason that most will not finish a race and most “failures” can generally be avoided by proper preparation.
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Tip 3: Use a Suitable Bag
● The larger the bag you select, the more likely you are to fill it with stuff you don’t really need
● Ensure your bike is in good condition and not likely to cause you problems.
● Ensure you have practiced running in whatever bag you think you will wear with your race kit inside and that your bag does not bounce, provides quick access to food with hip pockets, water bottle holder, etc
● Have your bike serviced by a reputable shop if you are not able to do this properly yourself. ● This preparation includes tyre type and pressure selection to suit the terrain expected. ● Know how to change a tube and ensure you carry the correct tools to do this. ● If possible you should carry a chain tool and “Power
Tip 6: Kayak ing Tips ● Make sure to have a practice run in a Kayak if you have never been in one before. ● Sit straight and lean slightly forward with knees bent and your core engaged this will give you more balance. ● Keep your hands shoulder width apart. If your right handed keep the the right tight and the left hand lose this means your right hand will rotate the blade. ● Practice your strokes with your partner so that you find a good rhythm. ● Communicate with your partner, the person at the back of the kayak should let their partner know if they are no in a rhythm. ● Safety is a top priority with all race organisers so done worry - a safety team is always in the water to help with whatever happens.
Tip 4: Plan for Each Race ● Find out the detail of the course (distances, terrain, profile, etc) and train accordingly ● For the likes of Gaelforce, if you can’t make it to Mayo to train on the course itself then you could, if based in Dublin / Wicklow area, cycle to Kilmacanogue via a couple of hilly road climbs and “run” up and down the Sugarloaf and then another cycle afterwards. ● For the likes of Achill ROAR' you could start a swim or paddle (your choice in race too of course) if possible, then transition straight into a flattish run before a climb on foot and returning by a similar route to your bike by running a flat section and then biking an undulating route. ● Know what your reasonable pace and finish time should be and don’t be tempted to go too fast at the start despite what everyone else is doing. ● It is better to start slowly and be capable of finishing strongly in the second half of the race.
National Fitness News e-Zine 15
Feature
Tip 7: Bring Mandatory Kit
Tip 9: Plan Your Food Strategy:
● Mandatory kit is selected by race organisers for the safety of you so do cooperate and bring whatever the organisers tell you is mandatory.
● Ensure you have sufficient food for the full duration of the event either on your person from the start or, if the race format allows it, in an easily accessible format on your bike.
● Seconds saved by deciding not to carry the mandatory kit will seem such a waste if you need your first aid kit or space blanket when injured on the side of a mountain!
● You can use a small bag on your handlebars / cross bar or alternatively by using tape to attach bars and gels to your bike. If doing this ensure you have not interfered with the correct working of breaks and gears.
Tip 8: Take account of Mother Nature: ● Be prepared for changed weather conditions – mentally and physically ● Just because it is raining does not mean you should cancel a planned training session. ● Train in all weathers and then whatever Mother Nature throws at you on race day will be somewhat familiar particularly in terms of bike control on wet road descents, running down hills and of course correct clothing and footwear selection.
● Practice all your eating in training and only eat bars/ gels that work for you. ● Ensure you have practiced eating and drinking form bottles on your bike in particular and that you have sufficient control of your bike when doing so. ● Read Nutritionist, Joanne Walsh’s article on fuelling before and after races on page …
Tip 10: Be Safe & Have Fun!!!!!!!!!!!!!!!!
Multisport Adventure Ireland was formed in 2010 by Paul Mahon with the aim of providing quality, value for money single and multi-discipline sports events and tailored individual and group training for all levels of adventure racing enthusiast. Paul has been a prominent and successful participant in a wide range of outdoor sports in the past 10 years. He is currently the IMRA representative on the Dublin Mountains Initiative (DMI) group and in the past has represented Ireland at Mountain Running and at the Mountain Bike Orienteering World Championships.
Internationally he has raced on 5 continents and has enjoyed podium success when coming into teams as a late substitute for several international AR teams. For more information please contact Paul at info@msai.ie or 086-3503994 National Fitness News e-Zine 16
Feature Introduction Adventures races are endurance races that cover a variety of distances, durations and terrain. These events are usually 'continuous' and all adventure races include more than one discipline, commonly trail-running, off-road trekking, mountain-biking and kayaking or canoeing. Adventure races differ greatly so you should research the event requirements. They are scheduled throughout the year so competitors should choose their key races and allow sufficient time for recovery between their chosen events. Some well known adventure races in Ireland include Gaelforce, Achill ROAR and Killarney Adventure Race. Routine endurance training increases your daily energy (calorie), carbohydrate and protein needs. Failure to meet your daily nutrient needs can lead to persistent fatigue, poor recovery, illness, and unwanted weight loss. For this reason, a diet and hydration plan that meets your nutrient and fluid needs are vital to performing at your best.
Training Diet Carbohydrate is the most critical fuel source for adventure race training. Carbohydrate is stored in the liver and muscles as glycogen. Fuel stores are limited so regular replenishment is essential. A diet high in carbohydrate is essential to keep these levels topped up.
Good sources of carbohydrates include: ·
Bread/Baps/Rolls
·
Cereals
·
Potatoes/Pasta/Rice
·
Dairy foods; milk and yoghurts
·
Fruit
·
Sweets and jams
·
Scones/Crackers/Fruit cake
·
Sports drinks and gels
Depending on volume, frequency and intensity of training, daily carbohydrate requirements range from 8-12g/kg body weight.
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Protein needs are also heightened to meet daily protein turnover needs and assist in muscle repair. Good quality sources of protein include: ·
Meats
·
Poultry
· Increase the number of eating occasions (6-8 times /day). Base all meals and snacks around the following foods which are high in carbohydrate. · Reduce your intake of high fat foods e.g. chocolate, cakes, fried foods, full fat cheese.
·
Fish
·
Dairy foods
·
Nuts and seeds · Peas, beans and lentils · Eggs
To meet high requirements, ideally these should be consumed at every meal. For example, a dairy product in the morning, some meat and nuts at lunch time and a lean meat in the evening. Protein supplements may also be used, but should be considered in line with overall goals. Great foods to use around exercise include both protein and carbohydrate, such as a dairy snacks, peanut butter sandwiches or nut-containing muesli bars. Daily requirements for protein in athletes range from 1.41.7g/kg body weight. Fruit and vegetables sho uld be included in the diet to ensure the athlete meets their daily vitamin and mineral needs. Aim for five servings a day. Recovery To recover from training and to replenish fuel stores for the next training session, you should eat after training. 1-1.5g of carbohydrate per kilogram body weight should be consumed within 30 minutes of exercise where possible and a small portion of protein (e.g. 0.2g per kg body weight) is ideal. Fluid Needs During training you will lose fluid through sweating. Unless those fluid losses are replaced by drinking
· Training is a good time to experiment with the type and timing of food you consume before running in order to avoid any digestive discomfort like stomach cramps, diarrhoea or wind.
(sports drinks, gels, bars etc.) during your training to make sure that they do not upset your stomach or give you diarrhoea. · Remember isotonic/sports drinks will provide fluid and top up your daily carbohydrate intake. · Remember to choose a snack containing both carbohydrate and protein within 30 minutes of stopping training (see post exercise snack list). · Ensure adequate rest in between your training sessions.
· It is important to trial different carbohydrate replacement drinks the risk of becoming dehydrated which can cause fatigue and impair your performance. Maintaining hydration levels throughout the event can be a challenge. Particularly in hot conditions it can be easy to become dehydrated. It is important to evaluate your sweat losses and fluid needs during training. Competitors may need to balance carrying weight with minimum water intake requirements due to the carrying capacity of fluids for long sections without refill possibilities. Training is a good opportunity to practice fluid replacement. Suitable drinks during training include water, diluted fruit juices and sports drinks. Pre-event Ensure your last meal the day before the event is high in carbohydrate with a lean protein source. Eat what worked for you during training and avoid trying new foods at this late stage. ● A high carbohydrate, low fat, low fibre meal should be eaten 2-3 hours before the event, for example: ● Cereal muesli/porridge/cornflakes) and low fat milk ● And/or white bread toast with low fat spread and jam/marmalade ● Fruit/Fruit juice
● Low fat yoghurt ● Extra snacks can be taken before the race to boost your carbohydrate (cereal bars, isotonic drinks/yogurts). ● Ensure you start the event fully hydrated. A general guide is to drink 400-600ml in the 2 hours leading up to the event. During the event ● Take 30-60g of carbohydrate every hour e.g. 600 – 1000ml isotonic drink, 1.5-2 packets gels or 40-75g dried fruit (or a combination of these). ● Experiment with what works for fuelling during training and find out if fluids/gels will be available during the race so you can experiment with these brands in training. ● During the bike leg in an adventure race is a great opportunity to eat compared to the running leg. ● Fluids – a general guideline is to drink 150-200ml every 15 minutes. The aim is to lose no more than 2% of your body weight during exercise (e.g. 1.5kg for a 70kg person). For endurance events there is a rare chance that a competitor could drink too much with potentially fatal consequences. If you are exercising for more than four hours in hot weather, drink no more than 800ml per hour, be
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guided by thirst and sip a sports drink that contains sugar and salt instead of plain water. ● Evidence suggests that caffeine improves endurance. 1.5mg/kg taken in divided doses throughout an intense workout has been shown to benefit performance (e.g. 4 caffeine containing sports gels over two hours). Caffeine’s side effects include sleeplessness, trembling and anxiety. So if you are sensitive to caffeine, it is best you avoid it. Recovery Ensure a snack or meal high in carbohydrate and protein is taken within 30 minutes of finishing the race: ● Apple and muesli bar ● Flavoured milk ● 600ml sports drink and cereal bar, Banana and low fat fruit yogurt ● Breakfast cereal, low fat milk and dried fruit ● Sandwich/roll/wrap filled with chicken/ham/egg/tuna ● Jacket potato with tuna/baked beans/low fat cheese ● Baked beans/spaghetti on toast ● Make sure to take high carbohydrate meals and snacks for the next 24 hours after the race. Top Tips ● Having a backpack/Camelbak/race belt will help carry your food and fluids for the event ● Wearing a cycling jersey with rear pockets to carry additional fuel/gels ● Leave food and drink in transition areas if possible Time
Meal Breakfast cereal and low fat milk
Breakfast
Fruit Fruit juice Isotonic drink
Training run Low fat yoghurt and fruit Post training
Fruit juice/flavoured milk/sports drink Wholemeal bread/bap/roll and low fat spread
Lunch
Chicken/Ham/Tinned fish/Egg Fruit juice Slice of fruit cake/Banana cake/Cereal bar Meat/Fish/Eggs/Beans
Dinner
Potato/Pasta/Rice (Half of plate) Salad and low fat dressing/Vegetables Glass of low fat milk Fruit salad
Supper
Joanne Walsh B.Sc Human Nutrition and Dietetics, MINDI Joanne graduated with a BSc (Hons) Human Nutrition and Dietetics from DIT and Trinity College Dublin in 2006. Joanne is a Senior Dietitian at St. James’s Hospital in Dublin and works in the Emergency Department. With a keen interest in sports nutrition Joanne is a member of the INDI Sports Nutrition Interest Group and has worked with many athletes and sporting organisations including the GAA and Athletics Ireland.
Weetabix and low fat milk
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REPORT
Over the Easter I had the pleasure of attending a “Fitness Retreat” in Portugal. I decided to take the plunge and dive into the unfamiliar territory of swopping a week in the sun with cocktails for hard work, sweat and healthy eating! What attracted me to one retreat in particular was their approach of no promises of unrealistic expectations….their mantra of “not chasing short-term, headline-grabbing ephemeral gains. We're offering you the opportunity to learn how to make permanent positive changes to your lifestyle, happiness and health”. The Easter retreat was delivered by Andreea Tina and once I saw her photograph I decided if I could come back looking like her I’d be a happy customer! Andreea is a Health Coach and Body Transformation/Fat Loss specialist, best known for her tough and challenging workouts. Andreea is based in London, and is also a successful bodybuilding competitor. Once the flights were booked in January I was committed and there was no turning back. I have to admit I did become anxious as the dates drew close with thoughts of not being able to keep up with everyone else! Armed with a suitcase of workout clothes and runners I was off and day 1 soon arrived.
Induction Day The day began with 9.30am breakfast, where I met my training partners (the lads) for the week and my trainer Andreea. As the lads had arrived earlier in the week they were amused as I went through “induction” with Andreea, (more like confession of the bad habits I’ve adopted over the past few years and of course my love of chocolate). As we discussed my love affair of dark chocolate I had to admit how it talks to me from the fridge and that having one square each day wasn’t an option. I’m sure many of you will understand however being the only female the lads found notions of “talking chocolate” highly entertaining.
My Goals As reducing my body fat was one of my goals I was quickly informed that I was to report to Andreea at 8.30am every morning to complete fasting cardio training which would jump start my metabolism into action. Despite being told it was only a twenty minute session I was scared!! Filled with enthusiasm and energy the next morning we set off for the first run, a route which faced uphill to the village square, stopping to complete steep hill sprints on the way and back down. Tabata training was substituted for running to add variety to my programme throughout the week, simple routines I could easily replicate at home before work. National Fitness News e-Zine 20
Yoga - Poolside
Each day the first group resistance training session began at 10.30am, targeting different body parts each day with a variety of challenging exercises. While technique was paramount Andreea not only focused on our strength but also our flexibility and injury prevention. It became very clear that maximum output was expected on every repetition and set throughout the week and anything less was regarded as part of the warm up.
Each day concluded with pool side yoga which I found most challenging as my arms crumbled underneath me in the “downward dog”. Evenings were our own to incorporate our new eating habits as we sampled the local cuisine, enjoyed the local entertainment and the odd glass of wine which was not discouraged.
REPORT
Resistance Training
Nutrition Nutritious food was an integral component of the fitness plan for the week and breakfast and lunch were a variety of delicious foods. I quickly became accustomed to “not for you Wendy” as my training partners loaded up on second servings of carbohydrates.
HITT Training & Education The second group training session began at 5pm each day which involved another series of creative exercises to target the same muscle groups as the morning. When Andreea announced that I would be doing something “a little different for a full body workout” I must admit I was almost relieved. However, what she really meant was I was completing high intensity interval training (HIIT) and the prowler, sleigh, tyre, battle ropes, slam ball and kettle bells became my challenges for the week. The daily uphill pulls and pushes along the green matting was soon nicknamed the green mile by my new training partners. Four strangers with a common love of exercise (and Barry’s tea) became a close knit support group to overcome Andreea’s daily challenges. Andreea was passionate to inspire us to create long-term changes to our lifestyles incorporating afternoon lectures on the importance of making changes. Education was an important element throughout the week at workouts and also at meal times.
A positive Experience The week at Algarve Fitness has been one of the most positive experiences I’ve encountered, showing me how I can successfully achieve my fitness potential through hard work and a varied and nutritious diet. I feel energized and empowered to make the necessary changes to recapture the buzz I was missing from my workouts. My expectations from one week’s intervention of my diet and exercise habits were more than superseded and the changes encouraged were realistic and replicable. An experience I’d highly recommend, Algarve Fitness’ approach is simple. They provide no-nonsense, no-fad solutions to their clients, with training programmes informed by the best educated experts in the business. The Irish run company, Fitness Algarve, was established by Ray O’Donovan, Eoin Lacey (ISI) and Stephen Ward (ISI) and is situated at Boliqueime near Villamoura. Accommodation consisted of a large en-suite bedroom in a Fonte Verde luxury poolside townhouse, located in a beautiful Algarve village, Boliqueime, on the edge of Vilamoura.
For further details contact ray@ultimatealgarve.com or visit their website www.algarvefitness.com.
Wendy Keenann, MA in Health Promotion (UCC), BA in PE & Mathematics (UL), BSc in Exercise and Health Science (UL) NCEF Tutor and PT Since studying PE in UL , Wendy has always had a keen interest in fitness training. She is currently the Director of Adult Education at Coláiste Stiofáin Naofa which involves running the night school. She has been tutoring on NCEF courses since 2002. Over the years she has worked as conditioning coach with teams, but is now concentrating on her own fitness as she prepares for the upcoming Hockey Interprovincials.
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Group Fitness Since its inception TRX has proved to be very popular and rightly so. The TRX is an innovative piece of equipment that uses all core, all the time no matter what position you are in. It means you can work on improving strength, flexibility, mobility while demonstrating control and major stabilisation throughout your full body and key joints. It provides major increases in muscle proprioception purely by the need to stabilise and control through every movement. Designed by a Navy Seal to enable training in locations where no equipment was available it has now moved into the gym setting and group training sessions. As equipment for strength training, it is considerably cheaper than standard gym equipment for those who want to work hard, but an entire set of TRX straps and suitable fittings are more expensive than fit balls/dynabands for group exercise. However the beauty of TRX lies in the sheer variety of training open to it – i.e. conditioning , strength, sport specific, anaerobic etc.
The Good With TRX it can remove the need to attend a traditional gym setting and appeals to those who need the added motivation and like a different approach to their training. Hanging from the ceiling in straps definitely adds new challenges and novelty! The motivational aspect of class setting, working to the music and (plus a bit of friendly competition… ) combined with increased results brings repeat business with happy clients. From a business perspective, the more popular TRX is, the higher the potential numbers in your sessions. However it is important to weigh up the financial benefits of larger groups while offsetting the potential negative effects of reduced instruction quality.
The Not So Good With increased numbers comes reduced instruction quality as no two clients are the same. Lycra is “one size fits all” but this does not apply to your clients and TRX. For example, if someone has a low back condition or shoulder issues, they may enter a TRX class
The Plank
The Row
thinking it will help which it may, depending on the issue and the level of care that can be given to the client during the session. However, if the client goes into the busy class or receives the “one size fits all” approach, they could find themselves facing some time with the physio afterwards. It is never a good advertisement to have a new client come to your session, not receive the supervision and guidance they need, and have them walk away saying “TRX is way too hard, I hurt my back”. Larger groups may generate more revenue, however,it is more difficult to supervise and it is difficult to observe accurate and safe technique. This can have a knock on effect and those who do not have a good experience and drop out, may share their negative experience outside your venue.
How we can improve this? Smaller groups lead to faster and greater results as they receive more attention, so there is greater repeat of business and this will increase longevity in a TRX programme.
The Press Up
The Chest Press National Fitness News e-Zine 22
Thoughts to weigh up when creating your TRX programme · · · ·
·
Cost of set up vs income (size of class) Client retention, level of customer care Smaller groups progress faster. Your space – hanging from the ceiling or from fixed point on the wall will affect your choices of exercise and level you can take them to. Length of lever, body angle to the ground, body distance in relation to hanging point can increase or decrease the intensity
A happy client is repeat business… with friends! When working with numbers of mixed ability it can be a challenge to make sure that they all work at the right level, be they beginner or advanced. Such is the nature of group training especially with larger groups, there is always a new face coming to the session. In order to progress within the session or hold them at an appropriate level, while looking after the more advanced clients, the best way to tackle this is: 1. Teach the modification first as a warm up/rehearsal set. You can then see from their technique who is able to progress. 2. The next set can be a progression of the first or the less able individuals can remain in the warm up/less difficult level until their form is perfect and the strength has improved. It is important to remember what it was like the first time you tried something new. Encouragement and feeling good after the session and avoid them feeling so sore they won’t return. 3. As there is a risk of injury during the ability to control the instability of suspension training – it is inadvisable not to progress to the next level until technique is good. 4. The usual overload of increasing reps still applies but apply quality over quantity any day! Reduce the need for rest periods between exercises by swapping to a different muscle group, it is always possible to repeat another set of a previously taught exercise. For example Squats, Rows, Squats , Rows, these can then be progressed into combination moves. 5. Avoid trying to use the entire repertoire of exercises in a session, instead select specific exercises to allow for improved technique and progression. To cram in all the exercises available would be like wearing your entire wardrobe every day!
Some suggested progressions that work for different abilities. Rehearsal: · Half squats – moving into mobilisation hip side to side. · Squat and row combo – tests coordination and warms up body. · Chest press with forward lunge combo – tests coordination and warms body.
The table below can be used as a guide to show how you can simply progress within certain exercises. Suggest all the group perform the beginner option as rehearsal warm up set, then beginner may remain on this exercise if appropriate, where the intermediate and advanced clients may progress for subsequent sets. Beginner
Intermediate
Half squat – increase ROM over time, watch that they are focussing on legs not pulling on hands Side lunge
Advanced
Full squat (increase ROM under control) possible progression to squat jumps spaced with normal squats Side lunge 2 hands grip Option of adding propulsion
Full squat Squat jump repeats
Row- more angled position, feet closer to anchor point Chest press in a deeper position feet wide or narrow stance Change pace of reps
Side lunge 2 hands or one hand Option of adding propulsion Row - lower body position, feet closer to anchor point – one foot off floor Chest press in a deeper position narrow stance or one foot off floor – use negative reps
Lunges rear- no toe to the ground
Lunges rear- no toe to the ground and add hop
Plank
crunches
Hamstring curl – backside on floor, progress to suspended position
Hamstring curl suspended in Shoulder bridge Alternate hamstring curl
Pike (for really evil, do crunch/pike/pressup combo) Hamstring curl suspended in Shoulder bridge with hip extension) Alternate hamstring curl
Row – stay more vertical
Chest press with lunge foward or Chest press feet wide in fairly upright position or more angled with one foot slightly to front Lunges rear- toe to the ground
The Ugly – Too Far too Soon If the instructor goes TOO FAR TOO SOON – e.g. straight for crunches or press ups in the TRX – some people cannot hold the long base position safely and will land hard on the mat with mid body potentially injuring back by hyperextention in a hurry when the core lets go Alternative approach allowing progression to occur over time: 1. Ensure client can hold a plank on floor 2. Perform plank in straps – stress knees down first if they need to bail out- Always always avoid the “collapse” bail out 3. Progress to small ROM Saw or Crunches ++ A few seconds of perfect technique then a careful lowering is safer and more effective than rushing ahead and potential injury. Keep it simple initially using different muscle groups with minimum rest to create overload, but use fewer exercises during the learning curve.
Conclusion To operate a TRX class, instructors should be qualified specifically in TRX before offering TRX as a service. As with any specific training type, instructors should be educated, certified, and insured to give the best service possible to their clients. Personal experience with equipment is a good base to become an instructor but it does not make a person an instructor any more than allowing the regular gym goer who knows all the exercises to be paid as a fitness trainer without proper certification. Biography: Linda Bracken has been working in the fitness industry since she qualified as a fitness professional with the NCEF in 1995. She is an NCEF Tutor (DEHF) and is one of the Course Co-ordinators in for the CEHF in Limerick. She is qualified in TRX STC, Stott Pilates, Pilates and Corrective Exercise Specialist (NCEF), SMTh, PT (NCEF). National Fitness News e-Zine 23
Pilates If There is No Method -There is Only Madness The Pilates method is a collection of exercises that are performed while on a mat, sometimes with object called props to help activate or challenge specific muscles during the exercise; or on various piece if equipment such as the Reformer. Pilates has gained favour with the dancing world over the past couple of decades as it aims to strengthen the whole body with controlled breathing through stabilisation of the pelvis, shoulder girdle and rib cage while maintaining a neutral head and spine (Segal et al., 2004). The slow controlled low level resistance associated with Pilates has been said to lengthen muscles, while this may not be scientifically accurate. Muscles may appear longer because they are more flexible and people who practice Pilates may seem leaner because they have a more elegant carriage because they have good posture.
What are you without Principles Pilates instruction is based on six key principles: breathing, concentration, control, centring, precision, and flow (Paterson, 2009). 1. Breathing is the base of every Pilates exercise. Correct diaphragmatic breathing helps maintain a stable trunk. This is done by laterally expanding the rib cage and lifting the upper abdominals without lifting the shoulders or excessively bulging the abdomen. Engaging the diaphragm will increase intra-abdominal pressure and immediately activate the transversus abdominis. 2. Concentration utilises visualisation such as “let the shoulder blades melt down the back” or “peel the hips off of the mat”. As well as tactile or verbal feedback from props or the Pilates instructor to improve greater body awareness, such as “maintain pressure on the Pilates ring” or “raise leg as high as possible while maintaining good form”. 3. Control implies utilising proper technique, not intensity. Learning to recognise signs when a client is out of control, such as jerky movements, loss of alignment, or pain is important. Teaching clients to maintain good form within their range is critical to maintain alignment and not compensate with muscles responsible for movement. 4. Centering requires activating specific muscles in order to maintain good alignment while performing a Pilates exercise. Being able to identify when alignment is lost in order to adapt the Pilates exercise is vital. Likewise, knowing when to advance a client is determined on their ability to perform the current Pilates exercise. Knowledge of bony landmarks and anatomy is key. 5. Precision means striving for perfection. If a Pilates exercise, regardless of the level, is not being performed correctly then there is no point in progressing to
a more complex version of that exercise. It should either be adapted or other cues used until the exercise is completed efficiently. Perfect practice makes perfect. As well as reminding clients to be patient. 6. Flow allows for greater efficacy. Moving into the next Pilates exercise with minimal disturbance and alteration allows the maintenance of the other principles
Adapt the Plan to the Athlete; Not the Athlete to the Plan The movements within a specific sport may be limited and often unilateral in nature or possibly performed at a high threshold. Therefore some athletes may struggle, to begin with, to perform Pilates exercises while maintaining the principles of Pilates. This may be due to poor body awareness, muscle imbalance, or previous injuries. The Pilates instructor should therefore have a basic understanding of the needs of the sport and the anatomical and biomechanical demands needed to perform that sport.
Because You Have a Hammer Does Not Mean Everything is a Nail Back pain is the most common injury in people under 45 years of age (Rydeard et al., 2006). Nondescript lower back pain may be caused by a lack of strength and endurance in the abdominal muscles and tight trunk muscle, known as Janda’s lower cross syndrome (Page et al., 2010), as illustrated in Figure 1. Addressing this involves flexion bases Pilates exercises (TOP 3 FLEXION EXERCISES). Back pain, however, can be caused by poor motor control of the trunk muscles (O’Sullivan, 2005) or McKenzie’s Figure 1: When a “heavy derangement syndrome belt buckle” lets you (Hefford, 2008). Rectus Abdominus Weak
ThoracoLumbar Extensors Tight
Hip Flexors Tight
Gluteus Maximus Tight
Attempting to rectify these conditions with flexion based Pilates exercise could potentially make these conditions worse. Extension Pilates exercises (TOP 3 EXTENTION EXERCISES) and rotation Pilates exercises (TOP 3 ROTATION EXERCISES) would be more appropriate for this condtion. Diagnosing medical conditions is not within the Pilates instructor’s remit but inquiring about diagnosis made by health professionals can lead to safe effective instruction. If you are in any doubt refer the client to the appropriate healthcare professional.
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Top three Flexion Pilates Exercises 1. Strengthens the twisting muscle used in all cardio exercise and rotation sports 2. Ideal for recreational golfers to triathletes
Advanced
Intermediate
Beginner Spine Rotation Remember it’s spine rotation not hip rotation
Oblique Roll Back A flexion exercise with a “twist”
The Saw Rotation and flexion, what’s not to love?
Top three Extension Pilates Exercises: 1. Strengthens the thoraci-lumbar extensor muscles 2. Ideal for clients who live at their laptops
Beginner Breast Stroke Prep Let the muscles do the work, no momentum
Carrying Pilates into the Gym Sports injuries are often caused by bringing a joint repetitively to its end range without adequate stabilisation. There are two types of muscle, stabilisers and mobilisers. If a stabilising muscle is ineffective then the mobilisation muscle compensates. The mobilising muscle is then required to perform two tasks. This is the case in relation to hamstring strains during sprints. The gluteus minimus and gluteus minimus muscles are responsible for stabilising the hip and the gluteus maximus is responsible for powerful hip extension. These muscles are often under active, known as arthrogenic muscle inhibition (AMI) or sometimes referred to as “Glute Amnesia” (Freeman et al, 2013). This forces the bicep femoris portion of the hamstrings to stabilise the hip, extend the hip and flex the knee possibly
Advanced
Intermediate Single Leg Kick Challenge a muscle by not letting it rest leading to over load. Therefore improving the athlete’s functional range of motion allows the athlete to be stable at the end range while per
In a Nut Shell Pilates uses awareness, control of movement and good posture to strengthen the stabilising muscles so that the mobilising muscles can perform functionally and efficiently. If using Pilates with athletes, an understanding of the biomechanic and anatomy of their sport is essential. Identifying the specific conditions and appropriate exercises is vital if using Pilates for back care insuring a safe and beneficial Pilates experience. Remember to refer if in doubt. The principles of Pilates can be easily transferred to the gym and may increase functional performance for athletes and fitness clients. forming their sport.
Swan Dive Not an exercise for the faint hearted References Freeman, S., Mascia, A. and McGill, S. (2013). ‘Arthrogenic neuromusculature inhibition: a foundational investigation of existence in the hip joint’, Clinical Biomechanics, 28, pp. 171-177. Hefford, C. (2008). ‘McKenzie classification of mechanical spinal pain: profile of syndromes and directions of preference’, Manual Therapy, 13, pp. 75–81. O’Sullivan, P. (2005). ‘Diagnosis and classification of chronic low back pain disorders: maladaptive movement and motor control impairments as underlying mechanism’, Manual Therapy, 10, pp. 242–255. Page, P., Frank, C. C. and Landers, R. (2010). Assessment and Treatment of Muscle Imbalance - The Janda Approach, Champaign, Illinois, USA: Human Kinetics. Paterson, J. (2009). Teaching Pilates for Postural Faults, Illness and Injuries – A Practical Guide, Philadelphia, Pensivainnia, USA: Butterworth Heinemann Elsevier. Rydeard, R., Leger, A. and Smith, D. (2006). ‘Pilates-Based therapeutic exercise: effect on subjects with nonspecific chronic low back pain and functional disability: a randomized controlled trial’, Journal of Orthopaedic and Sports Physical Therapy, 36 (7), pp. 472-484. Segal, N. A., Hein, J. and Basford, J.R. (2004). ‘The effects of pilates training on flexibility and body composition: an observational study’, Archives of Physical Medicine and Rehabilitation, 85, pp. 1977-1981.
Biography: Richie has been working in the fitness industry since 2008. He completed the NCEF Personal Trainer, Pilates & Corrective Exercise and the Diploma in Execise & Health Fitness (DEHF). He has also completed a Sports Massage course, which led him to undertake a B.S.c. in Sports Rehabilitation and Athletic Therapy. Richie has a strong interest in coaching triathlon, and all its disciplines. National Fitness News e-Zine 25
Psycholo How effective is the mass and social media in influencing exercise and health behaviour? How can its effectiveness be optimised? Mass media can also be broken down into many forms. Traditional media such as print, including newspapers, magazines and information leaflets and broadcast media such as television and radio are also forms of mass media. New media examples include social media which includes Facebook, Instagram, Pinterest, Twitter, fitness apps such as Fitness pal, blogging platforms, ezines and Foursquare and interconnect media including Skype, Whatsapp and Viber.
Displacement Hypothesis As of January 2014, 74% of adults with access to a computer used one or many forms of social media. With an average American spending 184 minutes per day online (statista.com) while spending 290 minutes watching TV, 6 minutes browsing through magazines, 82 minutes listening to the radio and print media taking up approximately 36 minutes and mobile phone usage at 77 minutes per day. All of which are vessels for both advertising and education. It is said that the more time someone spends consuming media, the less time that person will spend on other activities. This is known as the displacement hypothesis. The displacement hypothesis suggests that the public's increased media consumption whether traditional or new media may be replacing the time that was once spent enjoying physical activity such as fitness classes or team sports.
Obesity Epidemic Wang et al. (2007) projected that 86.3% of American adults will be obese by 2030, obesity giving rise to other such health problems as type 2 diabetes, hypertension, Angina, cardiovascular disease, Asthma, Lung disease and in turn cancer. In a survey by Colby et al., 64% of people reported gaining health information from TV, 28.3% from the internet and
26.4% from print media yet the epidemic of obesity and lack of physical activity is rising despite the freedom of health related information. It is suggested that this behaviour is due to a shift in blame for the individual leading the unhealthy lifestyle. A study by Kim and Willis (2007) found that prior to 2004 obesity was seen as a condition which was due to lack of sufficient physical exercise, poor food choices, personality traits and sedentary lifestyle. Post 2004, the epidemic began being attributed to social factors, including, family habits, habits of friends and peers and lack of education. Yet within the media, victim blaming, or attributing the problem solely to the obese individual seem very much alive (Heuer et al., 2011) with the view of the obese individual being negative “the manner which an issue is framed in the media can have an influence on how people think and feel about the issue".
commercial media is to deliver audiences to advertisers". Including both traditional and online media, on average per year $5billion in America alone is spent on advertising unhealthy foods to children with the average child watching up to 3000 food related adverts per year with a mere 2% being for fruit or vegetables (teen health and media). This is startling to consider, it was found that exposure to advertising's influences cognitive processes that lead to buying behaviour even without the explicit memory of exposure (Shapiro et al., 1997). This volume of advertising are contributing factors to an unhealthy relationship with a balanced diet, and leading to weight issues, poor education and exposure to what is and what is not healthy. Along with the effects of poor food choices influenced by the media, print and online media contributors hold the key to shaping the exercise behaviour of both children and adults.
Media’s Role
Exercise & Body Image
In a study by Ries et al. it is noted that the media can contribute towards peoples understanding of the causes of obesity and educate individuals on how to alleviate the chances of obesity, such as incorporating physical activity into ones daily routine. Ritland and Rodriguez (2014) highlight that despite the wealth of anti-obesity messages coming from the media, exposure to such content alone, does not significantly have an effect on the public's intent to exercise suggested measures. Contrary to these findings never the less there has been seen to be an increase in transportation-related exercise in the form of 1 mile or less walked commutes (Maibachn, 2006). Therefore there is a significant increase in the amount of trips we make in our car are within a one mile radius from our homes.
A major factor influencing exercise behaviour is body image, with mass media being hugely influential on girls and young women specifically. Media pressures have given rise to what is known as the "thin ideal" with unrealistic appearance being portrayed within the media. It has been seem that the media can increase the internalisation of this ideal (Field et al.,2001; Knauss, Paxton, & Alsaker, 2007) in adolescents and lead to a desire for a fit and very slim physique (Levine, Smolak, & Hayden, 1994). During the 90s the thin-ideal was fronted by models such as Kate Moss and more, a time also known as the heroin chic era. These body ideals or obsessions portrayed in the media exist in every time period, worrying considering that on average, female adolescents read fashion related magazines featuring these body types for on average 4.3 hours per week (Levine & Smolak, 1996). More worryingly, in a survey taken of this target audience (female adolescents aged 11 to 17); the number one thing these girls wished to change about themselves was their
Advertising Exposure Many aspects of the mass media become either positive or negative effectors in health promotion. Looking at the multibillion euro advertising industry for example "The role of the
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weight (Kilbourne, 1994). From these it can be seen that the media and social media images are fuelling body dissatisfaction due to the gap between the women seen in the media and those of average size and body type. This satisfaction has been normalised among women, an idea which is knows as normative discontent (Oliver-Pyatt, 2003).
The Thin Ideal As well as an increase in those with disordered eating there has been a notable rise in the number of people suffering from exercise disorders. These people who seek to have total control over their physique. These exercise disorders or compulsions often affect all aspects of the suffers life, from mood to body image, social standing and confidence. Sufferers no longer choose to exercise for enjoyment or fitness but because they become addicted to it and will continue to engage in the extreme behaviour despite negative knock on effects. These people may also be known as activity disorder sufferers (Yates, 1991). The thin ideal within the media is fuelling this compulsion with more men and women stating that rather than for health benefits, they are eating a certain way or exercising to the extreme to obtain or maintain a certain body type. The pursuit of this ideal body leading to the disordered behaviour in relation to food and exercise can be a toxic combination. In spite of the medical complications accompanying being underweight can cause including organ failure, for the most part the compulsion is stronger to exercise than to look after the body and slow down (Iannos & Tiggermann, 1997; Meyer, Taranis, Goodwin, & Haycraft, 2011 ).
Anorexia Athletica Exercise addicts may also be known as anorexia athletica which is someone who engages in compulsive exercise which also limiting their calorie intake. Pathogenic exercise is another term for the compulsion. In support of the effects this thin ideal has on the public, a recent study of exercise addiction or compulsive exercise, controlling for BMI and eating disorders, it was found that feeling pressure from mass and social media to be thin showed a correlation with compulsive exercise in both males and females. In boys only the muscular image shown of men in the media increased the likelihood of compulsive behaviour (Goodwin, Haycroft, & Meyer, 2011).
Celebrity Culture Trend in celebrity culture also have an impact on exercise behaviour and are too linked with the thin ideal in celebrity appearance. Cardio and body weight training which uses minimum equipment is an accessible form of exercise for those on a budget or limited by commuting times. Celebrities such as Jennifer Lopez are said to use TRX as their main form of exercise. High-intensity interval training also known as (HIIT) consists of short bursts of activity with a short rest period following, consisting of training times of 30 minutes or less. Celebrity fitness trainers such as Kayla Itsines focus on this trend which is dominating the media and becoming a phenomenon with hash tags such as #HIIT and # Kaylasarmy showing up across social media platforms. Strength training used across all gyms and by every fit and tones celebrity is seen to burn more calories than cardio in an equal amount of time with celebrities in the media such as Jodie Marsh taking to the extreme, which can be seen in the documentary "Jodie Marsh Body Builder". Celebrity models such as those who model for Victoria secret train extremely hard to maintain a perfect physique, their training regimes are in every magazine post annual runway show and a rise in those practicing ballet fitness, pilates and yoga is the result. Instagram and Pinterest has become the main vessel for trends and fitness inspiration, all seen through photos and short videos, searchable through hash tags. The hash tag #Fitspo being the most prominent with those who are body conscious, again feeding into the thin ideal.
Regulation of Airbrushing Contrary to the negative mass media, Dove's advert campaigns focusing on healthy body image and showing the before and after effects of airbrushing could positively influence a world obsessed with body ideals and perfectionism. In order to optimise the effects of such advertising campaigns as Dove or fitness trends such as that of Kayla Itsines, an expansion in the regulation of airbrushing and editing should be introduced. Should all images in advertising (online, in print and on TV) carry a disclaimer to highlight that the images in that advertisement have been airbrushed or edited? It is something to debate and consider. Everyone wants to put their best foot forward. Those looking at social and traditional media and seeing perfect bodies and what is
known as "humblebragging "can be put off exercise due to a sense of not being good enough, not knowing enough, ignoring the very fact that what is posted or printed is only the best bits of each individual regime or a snap shot of the perfect body.
Effects of the Mass Media Even though the effects of limited exercise, poor diet and body ideals are much researched the direct and indirect effects of the mass media on exercise behaviour is a relatively new concept especially in relation to new media like social networking. Links between the media and influencing the consumer are wide spread with the link between video games and violence being studied extensively. These effects in the future will be apparent as the first generation of lifelong consumers of traditional and new media grow older. I would suspect that the influence on exercise behaviour will be secondary to that of the influence on body pressure, weight control, self-confidence and the aesthetic results of exercise rather than the health benefits. As we become more informed on the benefits of exercise, parents should in time become more mindful of nutrition and physical activity hopefully helping lessen the rate of prevalence of obesity. Parents then too may see the correlation between media consumption and poor health.
Role of the Fitness Professional Children and adults need to be educated in media training and shown evidence that all magazines/images we see are retouched and edited. Health and fitness professionals need to promote fitness, not fatness, think nutrients, not caloric-restriction. Point out that human bodies come in a wide range of sizes and shapes and that there is no “perfect� body size and shape. Ciara Losty is a Lecturer in sport and exercise psychology at Waterford Institute of Technology and assistant course leader for the BSc in Sports Coaching and Performance
active @sportpsychWIT For further information on the Msc in Sport Psychology click on the link below or follow on Twitter: http://www.wit.ie/courses/type/health_sciences/ department_of_health_sport_exercise_studies/ msc_in_sport_psychology
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From the time the ancient Greek runner Pheidippides ran from Marathon to Athens in 490 B.C. to announce the Greeks’ victory in the Battle of Marathon, humans have had a compelling interest with endurance. Once the realm of elite athletes, the marathon has become the solution for the mid-life crisis: the average age of marathon finishers is 40 for men and 36½ for women. 45% of male marathon runners and 35% of female runners are 40 to 60 years old. So how do you train yourself and your clients for one? 1. Mileage The number of miles you run each week is the most important part of marathon training because of how it improves your aerobic fitness. Specifically, running many miles improves blood vessels’ oxygen-carrying capability by increasing the number of red blood cells and hemoglobin, increases the use of intramuscular fat to spare your limited store of carbohydrates (glycogen), creates a greater capillary network around your muscle fibers so oxygen can diffuse more quickly into the muscles, and increases the number of mitochondria (aerobic factories) in your muscles, increasing your aerobic endurance. 2. Long Runs Long runs in excess of two hours deplete your muscles’ store of glycogen, which stimulates its greater storage (and thus increases endurance) since running out of fuel is threatening to the muscles’ survival. Long runs also prepare your muscles and tendons to handle the stress of pounding the pavement for 26 miles, increase muscles’ ability to effectively use fat once they run out of carbohydrates, and callous you psychologically for running for long periods of time. 3. Lactate Threshold Runs The lactate threshold (LT) demarcates the transition between aerobic running and running that includes a significant oxygen-independent (anaerobic) component. The LT is an important determinant of marathon performance because it represents the fastest speed you can sustain aerobically. The goal of marathon training is to increase your LT pace and your ability to sustain as high of a fraction of your LT as possible. 4. VO2max Intervals VO2max is the maximum volume of oxygen your muscles consume per minute and is largely dictated by your heart’s ability to pump blood and oxygen to the working muscles. Interval training (3- to 5-minute periods of hard running with 2- to 4-minute recovery periods) run at the speed at which VO2max occurs is the most potent stimulus for improving VO2max because you repeatedly reach your maximum stroke volume (the volume of blood the heart pumps per beat), cardiac output (the volume of blood the heart pumps per minute), and VO2max during the hard
running periods. The higher your VO Sample Marathon Workouts 2max, the higher your aerobic ceiling. 1. Lactate Threshold (LT) Runs For average runners, LT pace is 10 to 15 seconds per mile slower than 5K race pace (80-85% maximum heart rate). For trained runners, it’s 20 to 25 seconds per mile slower than 5K race pace (85-90% maximum heart rate). Subjectively, LT runs should feel “comfortably hard.” ● 3-6 miles at LT pace ● 4 to 6 x 1 mile (6-7 minutes) at LT pace with 1 minute rest ● 5 miles easy + 3 miles at LT pace + 5 miles easy + 3 miles at LT pace ● 10 miles easy + 4 miles at LT pace 2. VO2max Intervals For average runners, VO2 max pace is 1- to 1½-mile race pace. For trained runners, it’s close to 2-mile race pace. You should come close to reaching maximum heart rate by the end of each work period. ● 4 x 3 minutes at VO2max pace with 2 minutes jog recovery ● 3, 4, 5, 4, 3 minutes at VO2 max pace with 3 minutes jog recovery How Not to Get Injured While Training for a Marathon ● Increase mileage by no more than 1 mile/day/week. If you currently run 20 miles in 4 days/week, run no more than 24 miles next week by adding 1 mile to each of the 4 days. Do not run 24 miles next week by adding all 4 miles to only 1 day of running. Trained runners can get away with adding more miles more quickly, especially if they have experience running more miles. ● Run the same mileage for 3-4 weeks before increasing it. Give legs a chance to adapt to each level of running before increasing the level. ● Back off training by about 1/3 for 1 recovery week before increasing training load. If you have been running 30 miles/week for 3 weeks, back off to 20 miles for 1 week before increasing above 30 miles for next week. ● Never increase volume and intensity at the same time. When you begin to include speedwork, either drop overall mileage for the week or maintain mileage from where it was prior to adding speedwork. Never add more miles to the week at the same time as introducing speedwork. ● Get adequate recovery. All adaptations from training occur during recovery from training, not during training itself. The older you are, the more time you need to recover from training, so the longer you need before increasing volume and intensity. Dr. Jason Karp is one of the foremost running experts in America, 2011 IDEA Personal Trainer of the Year, 2014 recipient of the President's Council on Fitness, Sports & Nutrition Community Leadership award, and creator of the Run-Fit Specialist certification. He holds a Ph.D. in exercise physiology. A prolific writer, he has more than 200 articles published in international running, coaching, and fitness magazines, is the author of six books, including Running for Women and Running a Marathon For Dummies, and is a frequent speaker at international fitness and coaching conferences. Follow Jason on Twitter @drjasonkarp and Facebook at DrJasonKarpRunFit.
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Year 2: Personal Training
This course provides 30 European Credit Transfer System (ECTS) credits towards the Higher Certificate, Diploma/B.Sc. in Exercise & Health Fitness. The Higher Certificate, Diploma and B.Sc. are awarded by the University of Limerick and are placed at Level 6/7/8 on the National Qualifications Framework (NQF) and Level 6/7on the European Qualifications Framework (EQF). Aim: This specialist course is for qualified fitness instructors who wish to enhance their knowledge and skills and a work as a personal trainer with clients on a one to one basis Course Details: Ÿ The course will take place over four contact weekends with assigned private study Ÿ Participants will also be required to carry out assigned work experience which includes a project submission of a short video showing practical teaching/instructional ability The final examination is a written paper.
Venue Contact Day : Tallaght Leisure Centre, Dublin Contact Dates 2015: ● Sat 26th & Sun 27th Sept ● Fri 11th Sept ● Sat 10th & Sun 11th Oct ● Sat 31st Oct & Sun 1st Nov ● Sat 14th & Sun 15th Nov
Full details on entry requirements, course content and fees are available by clicking here
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Profile Ger Sheehan, NCEF Certificate in Exercise & Health Fitness (CEHF) Instructor. Rowing Coach, Concept II Indoor rowing Master Instructor, Strength & Conditioning Coach, Thump Boxing L2 instructor IRFU/IRB CCC. Ger is a distributor for Juice Plus+ 1. You completed the Certificate in Exercise & Health Fitness (CEHF) at the University of Limerick in 2012. How did this experience benefit you in your career path? Completing the CEHF was a huge boost to me coming from a high performance sports background. It gave me the foundation skills necessary to also work with wider sports and with exercise from a health perspective. I became familiar with different modalities I was not previously familiar with and would have never taken the time to investigate. The general population, from my perspective is a hugely different area and a massive challenge for all athlete turned coaches. It was vital to learn from and be mentored by the NCEF Tutors with their vast experience in these areas. 2. How have you used the expertise you have gained from the CEHF in your working life? I thought I had a good knowledge of Anatomy and Physiology until day one of the course, when I realised, then that I had a lot to learn. These modules are of huge benefit for identifying movement imbalances when exercise prescription is part of your daily work. Injury preventing prehabilitation and rehabilitation are a huge part of working with teams and are therefore extremely important. We use these when working as part of MultiDisciplinary groups and when working with other health care professionals for primarily physio and medical referrals. Group Fitness and Exercise to Music are areas I have been able to incorporate into my Rowing coaching. Being able to adapt an exercise to music in a rowing workout is a very useful skill for new recruits and general fitness. I have also been providing class based fitness sessions to the general public.
Juice Plus Personal Franchise. The clients’ health, repair and recovery are the key elements focused on through improved nutritional and health based support with customers in Ireland, UK, Poland, US and Australia in my ever expanding business 4. How has the knowledge you gained on the CEHF attributed to the success of your business? The confidence gained within the course to stand up in front of a group and literally put yourself out there has had a massive knock on effect. I have always coached large groups in rowing but I have learned to develop these skills further and combine with my lifestyle and nutritional knowledge. I conduct Healthy Lifestyle seminars and talks for schools, sports teams, companies and various groups interested in a healthier lifestyle as part of our ‘’One Simple Change Program’’ within my Juice Plus+ Business. Inspiring Healthy Living around the world, one friend at a time! Its more than a company Mission Statement it’s a positive wave that is spreading. 5. A fitness professional needs to be creative and collaborate with other healthcare professionals – how do you implement these attributes? In this business you need to be flexible (pardon the Pun!) and provide solutions to your clients rather than have a one size fits all approach for long term success. I network as much as possible getting to know other instructors in various modalities which I have no background in. Finding common ground to share common interests and being open to new ideas is essential to stay innovative and up-to-date. Following other health care professionals on social media, attending conferences and further education training courses regularly is hugely important. This is key to saying current and to build your profile and knowledge.
3. What is your current role within the Exercise & Health Fitness industry? What are your main responsibilities? I am a free-lance Health and Fitness Instructor. I run fitness classes and group sessions at a number of locations in Limerick. These include Embody Fitness; CrossFit Limerick; and KBAM Fitness. Online coaching is an expanding area and one I am actively developing. I also help individual client groups and teams achieve their Health and Fitness goals whatever they may be. This includes distance coaching on 3 continents as part of my National Fitness News e-Zine 30
6. How do you stay Proactive and what motivates you to keep going? Group activities and social media are a huge motivator and constant communication with the client and their positive feedback drives me to help others on a daily basis. If I’m having a testing day I touch base with one of my www.gers.transform30.com clients and their positive testimonials maintain and drive my motivation. 7. How would you see your involvement in the fitness industy five year from now? I see myself evolving to a more holistic approach where I can encompass all the skills I’ve learned in over 25 years of competitive sports. This along with my experience as a coach, a Health and Fitness Instructor combined with my knowledge on performance nutrition to repair, refuel and recover. Health over Fitness is the new direction so healthier clients are where my business is heading at the moment. Fitness classes and training sessions are important but the ‘easy’ bit for most people as it’s only about 5% of the day. The long term benefits are gained outside of the gym.
8. What advice do you have for Exercise & Health Fitness Professionals wishing to progress within the fitness industry. Be prepared to work hard! Have a vision and faith in your abilities and that special ingredient that only you can bring to the mix. Do your research and personal development and strive to constantly improve every aspect of your business. Get your brand and identity and be someone people will want to turn to for advice for. I feel like the parish priest at times with clients pouring their hearts out! I personally feel this is a gift of the job. If people feel that comfortable with me, I believe this is a reflection on the environment and relationship I am seeking to foster.
The NCEF would like to thank Ger for his time and wish him every success in his future career as an Exercise & Health Fitness Professional. Ger can be contacted at: +353 (0)87 6181981 www.Gersback@me.com www.GerS.transform30.com www.facebook.com/ger.sheehan.98 www.youtube.com/user/OfficialJuicePlus
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Year 2: Strength & Conditioning for Sport
This course provides 30 European Credit Transfer System (ECTS) credits towards the Higher Certificate, Diploma/B.Sc. in Exercise & Health Fitness. The Higher Certificate, Diploma and B.Sc. are awarded by the University of Limerick and are placed at Level 6/7/8 on the National Qualifications Framework (NQF) and Level 6/7on the European Qualifications Framework (EQF). Aim: This specialist course is for qualified fitness instructors who wish to enhance their understanding of the key concepts, theories and practical application of strength & conditioning training and performance. The Strength & Conditioning Specialist will be capable of providing safe, effective & appropriate fitness training programmes to teams or indivdual sport/athletes. Course Details: Ÿ The course will take place over four contact weekends with assigned private study Participants will also be required to carry out assigned work experience which includes a project submission of a case study and short video.
Venue Contact Day : University of Limerick Contact Dates 2015: ● Sat 3rd & Sun 4th Oct ● Fri 11th Sept ● Sat 17th & Sun 18th Oct ● Sat 7th & Sun 8th Nov ● Sat 21st & Sun 22nd Nov
Full details on entry requirements, course content and fees are available by clicking here
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Offers part-time nationally and internationally recognised courses and workshops in • Anatomy & Physiology • Sports massage • Sports injuries • Sports equipment- Ultrasound etc • Sports Nutrition • Dry Needling • Kinesio Taping • Pitchside First Aid & Defibrillator Course Venues: Limerick, Galway and Kilkenny
Providing the highest level of professional training for Sports Therapists for over 15 years. The Institute of Massage and Sports Therapy Ltd was founded in 1998 with the aim of providing Internationally recognised qualifications in Sports Therapy. We are one of the few ITEC colleges in Ireland that are a specialist college, in that we only offer courses and workshops that deal with Sports Massage and injury treatments. It is our area of expertise and passion. The skills taught on these courses will enable graduates to treat conditions such as neck and shoulder tension, strains and sprains, whiplash, tennis elbow, groin strains, hamstring problems, knee ligament injuries, low back pain and overuse injuries to name but a few. “In today’s goal orientated, stressful environment, these treatments have become extremely important, in maintaining healthy balance in the body and preventing long-term stress and injury. This is especially true for
The Institute of Massage & Sports Therapy Ltd is dedicated to producing graduates that have the ability, know-how and confidence to massage and treat injuries to a high and professional standard. We have been running professional high quality courses for over 15 years from our Limerick and Galway venues and are delighted have opened our newest venue in Kilkenny. It is our aim to ensure that graduates have the expertise and confidence on completion of the courses to be able to work successfully in the industry and to this aim we help students to organize work experience and clinic work during their courses. There are many opportunities for therapists with sports teams, in sports centres, health clubs, spas, leisure centres, with chiropractors and osteopaths and nursing homes. Many graduates have successfully set up their own practice, which can be run either from a private clinic or from home. So why not join one of the fastest growing industries in Ireland today and reward yourself with a satisfying and enjoyable career.
athletes and sports people who are in a hurry to recover quickly from injury and resume their training. The Sports Therapist can greatly improve their recovery time and prevent further injury with correct treatment and rehabilitation.” says Rachel McCarthy, Director of the Institute.
For more info and a free course brochure visit www.imst.ie or call 061-201855 Institute of massage & Sports Therapy, Unit 6 & 7, The Square, Annacotty, Limerick
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Fitness Professionals Ireland (FPI) – is the NCEF Graduate Directory which recognises the qualifications and expertise of fitness professionals in Ireland. FPI aims to provide the highest possible standard of services and benefits to all its members. Benefits of FPI Membership: Discounted Professional Insurance e-Zines circulated three times per year Access to Continuing Professional Development courses 200 CEC’s awarded to PEAI/NCEF Graduates Discounts on fitness equipment Electronic Membership Certificate
JOIN TODAY - VISIT THE OFFICIAL FPI WEBSITE www.fitnessprofessionalsireland.ie
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