National Fitness News A Publication for Exercise & Health Fitness Professionals
Issue 1— Winter 2018
National Council for Exercise & Fitness
Winter Training Tips
INSIDE THIS ISSUE Page
Welcome News Room
2
ACSM Exercise Trends 2018
4
Articles
8
Scholarship Student Profile
5
New Years Resolutions Why Most Fail
6
Pilates for Triathletes & Runners
8
Expanding on Flexibility
12
Designing an Effective Workout
14
4
5
6
14
Welcome to the Winter Issue of National Fitness News Happy New Year and welcome to the first issue of the NCEF e-Zine 2018 Have you checked back to what goals you set for 2017? Did you achieve all or some of them? Goal setting and sticking to them can be quite challenging at times. However, it can also present you with opportunities to kick start your career or physical activity habits, try something new and move your business and health to a new level. On page 6, Dr. Giles Warrington provides you with some SMARTER Goal setting ideas that you can implement. The triathlon season commences soon, so Tracy Byrne O’Donovan has some great exercises for triathletes and runners to implement. Richie Walsh discusses Flexibility & Mobilisation and shows us simple and effective exercises we can incorporate. Finally, if time isn’t on your side and you need a smart and total body workout—David Last provides you with
Issue 1—Winter 2018
some functional exercises. If adding to your qualifications is one of your goals for this year, then the NCEF has many specialist courses on offer – these are advertised inside this issue or please visit the NCEF website for information on all course options. We hope that 2018 meets all your needs and goals both personally and professionally. The NCEF is here to support and enhance your professional development, please do not hesitate in contacting us if we can assist you in any way. Our sincere thank you to all our professional contributors who have given up their time to write for this issue.
Best Wishes, NCEF Team
National Council for Exercise & Fitness (NCEF)
Page
1
NCEF News Room Winter Events and Courses NCEF Pilates & Corrective Exercise Specialist Module Dublin 2018
01
Sat 27th & Sun 28th January Sat 17th & Sun 18th February Sat 3rd & Sun 4th March Sat 24th & Sun 25th March
Click Here
NCEF Personal Training Specialist Module Limerick 2018 Sat 10th & Sun 11h February
02
Sat 24th & Sun 25th February Sat 10th & Sun 11th March Sat 7th & Sun 8th April
Click Here
NCEF eLearning Modules Spring 2018
03
Active Ageing—Click Here Facility Operations—Click Here Studio Cycling—Click Here Wellness Coach —Click Here
NFN is an e-Zine published by the National Council for Exercise & Fitness (NCEF)
Connect with us
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.
Editor and Design: Maeve Kavanagh Proof Reader: Damien Jackson Phone: 061-202829 Email: ncef@ul.ie Web: www.ncef.ie
Issue 1—Winter 2018
National Council for Exercise & Fitness (NCEF)
Page
2
Nutrition & Health News Key Insights into Sports Nutrition The National Dairy Council’s Mission is to “champion the role of quality pasture-based dairy and its nutrition benefits in supporting healthier, more active living”. One of the drivers of their strategy is new discoveries to improve performance in sports. Dr. Sharon Madigan RD. PhD, RSEN. Head of Performance Nutrition, Irish Institute of Sports gives some key insights into Sports Nutrition:
Nutrition Hydration Supplements Sleep Recovery
To view videos of Dr. Madigan discussing each of the above topics, please click here Source: www.ndc.ie
High Intensity Interval Getting the Workplace Training boots memory Healthier & Fitter The health advantages of highintensity exercise are widely known but new research points to another major benefit: better memory. The findings could have implications for an aging population which is grappling with the growing problem of catastrophic diseases such as dementia and Alzheimer's. Scientists have found that six weeks of intense exercise -short bouts of interval training over the course of 20 minutes -- showed significant improvements in what is known as high-interference memory, which, for example, allows us to distinguish our car from another of the same make and model. Source: McMaster University. "High-intensity exercise boosts memory, new research suggests." ScienceDaily. Click here
Issue 1—Winter 2018
The Government is introducing tax breaks for companies to install showers, bikes and other exercise equipment in the workplace. The Bike To Work scheme, under which a tax break is offered to workers buying bikes, has been a huge success for more than a decade. It has been credited with helping to drive the cycling boom in the Republic. And now the new measures will seek to make it easier for cyclists to ride to work. Taoiseach Leo Varadkar also wants equipment to be installed in more workplaces so workers can build exercising into their working day. The tax breaks would mean those cycling to work could take a shower when they arrived. And others would have equipment like stationary bikes and showers to train during their day. Varadkar confirmed the new tax breaks at the launch of the new Healthy Ireland plan. It aims to reduce obesity levels, which are rising in Ireland. Source: http://www.stickybottle.com/latest-news/tax-breaks-bikes-showers/
National Council for Exercise & Fitness (NCEF)
Page
3
Fitness News: ACSM Top10 Exercise Trends for 2018 1.
High-Intensity Interval Training (HIIT): HIIT involves short bursts of activity followed by a short period of rest or recovery, these exercise programs are usually performed in less than 30 minutes.
2.
“High intensity interval training has been a consistently high-ranking trend on the forecast in recent years, appearing in the top three since 2014,” said Walter R. Thompson, Ph.D., FACSM, president of ACSM and the lead author of the survey and associate dean in the College of Education & Human Development at Georgia State University in Atlanta. “Even though survey respondents warned of a relatively higher risk of injury associated with HIIT, it continues to be very popular in gyms across the world.” Survey respondents shared that some clients are reluctant to participate in HIIT due to perceived risks, and the fitness pros often shared those concerns. So, is HIIT dangerous?
Group Training: Group exercise instructors teach, lead and motivate individuals though intentionally designed group exercise classes. Group programs are designed to be motivational and effective for people at different fitness levels, with instructors using leadership techniques that help individuals in their classes achieve fitness goals.
3.
Wearable Technology: includes fitness trackers, smart watches, heart rate monitors and GPS tracking devices.
4.
“HIIT offers participants a good workout that can be done without a lot of time or equipment,” continued Thompson. “Research shows that with proper precautions, like working with a certified personal trainer, HIIT can be a safe, effective and fun way to exercise.”
Body Weight Training: Body weight training uses minimal equipment, making it more affordable. Not limited to just push-ups and pull-ups, this trend allows people to get “back to the basics” with fitness.
5.
Strength Training: Strength training remains a central emphasis for many health clubs. Incorporating strength training is an essential part of a complete exercise program for all physical activity levels and genders. (The other essential components are aerobic exercise and flexibility.)
6.
Educated and Experienced Fitness Professionals: Given the large number of organizations offering health and fitness certifications, it’s important that consumers choose professionals certified through programs that are accredited by the National Commission for Certifying Agen cies (NCCA), such as those offered by ACSM. ACSM is one of the largest and most prestigious fitness-certification organisations in the world.
7.
Yoga: Based on ancient tradition, yoga utilizes a series of specific bodily postures practiced for health and relaxation. This includes Power Yoga, Yogalates, Bikram, Ashtanga, Vinyasa, Kripalu, Anurara, Kundalini, Sivananda and others.
8.
Personal Training: More and more students are majoring in kinesiology, which indicates that they are preparing themselves for careers in allied health fields such as personal training. Education, training and proper Credentialing for personal trainers have become increase increasingly important to the health and fitness facilities that employ them.
9.
Fitness Programs for Older Adults: As the baby boom generation ages into retirement, some of these people have more discretionary money than their younger counterparts. Therefore, many health and fitness profess sionals are taking the time to create age-appropriate fit ness programs to keep older adults healthy and active.
10.
Functional Fitness: This is a trend toward using strength training to improve balance and ease of daily living. functional fitness and special fitness programs for older adults are closely related.
he American College of Sports Medicine (ACSM) surveyed more than 4,000 fitness professionals, and the results are in: High Intensity Interval Training (HIIT) is forecast as next year’s most popular trend in fitness. HIIT training is made up of bursts of all-out exercise followed by short periods of rest for recovery.
Now in its twelfth year, the survey helps the health and fitness industry make critical programming and business decisions. ACSM expanded this year’s survey to include partner organizations in the Coalition for the Registration of Exercise Professionals® (CREP), and the 4,000 respondents set a record that more than doubled that of previous years. Group training jumped up four spots to the second spot. Last year’s number one, wearable technology, remained high on the list as the third most popular trend.
Source: The full list of top 20 trends is available in the article "Worldwide Survey of Fitness Trends for 2018.”
Issue 1—Winter 2018
National Council for Exercise & Fitness (NCEF)
Page
4
Triathlon Ireland Scholarship Student Profile Background My name is Marcus McGowan. I am an 18 year old NCEF/Triathlon Ireland Scholarship Student completing the Higher Certificate in Exercise & Health Fitness (HCEHF) at the University of Limerick. I am from Kinlough in County Leitrim and my area of sport is Triathlon. Q 1. Why did you choose the HCEHF? I chose the HCEHF because I had an interest in becoming a personal trainer/coach. I completed some research into fitness courses and the flexibility of the NCEF courses appealed to me. I believe the course will be a stepping stone to becoming a triathlon coach in the future. Q2. What modules are you enjoying so far? I am enjoying health related physical assessments and programme design. I also enjoy resistance training because it’s a module I wasn’t too familiar with when I first started the course. Both of these modules are very practical which I enjoy.
you have already done a tough swim set earlier that morning and have another training session in the evening, I have found that I am tired. Thankfully my body is adjusting and I am starting to enjoy the module more as the weeks go on.
situation as you i.e. training and studying. I didn’t know Ben that well before the course but it does help from time to time to have someone to relate to on the course.
Q4. Why/How/When did you take up triathlon? When I was around 14 years of age, I started to do a little bit of running to increase my fitness levels for Gaelic football. But after sometime, I hung up my boots and decided to try Duathlons after some encouragement from my parents, which led me to learn how to swim at the age of 15. This was a big disadvantage if you are looking to compete against other juniors who have been swimming since they were 5, but I stuck with it and slowly but surely started to improve. After a few ups and downs, I managed to work my way into the Irish youth programme and started racing super series against some of the best triathletes in Ireland. My goal is to someday represent Ireland and put on the tri colors but I know it’s a long way off for me. I feel it is achievable considering I am in a training group here in limerick with some of the best triathletes in Ireland and being coached by some of the best triathlon coaches in Ireland - I have every chance of achieving my goal.
Circuit Training Class
Q5. How do you balance classes, study, training and life? At the moment I am not finding it too hard to balance study, training and course hours. Training is not too hectic at this time of year. I do expect as the year progresses it will get a lot harder to manage, but I am confident I can get the balance right. Q6. What is involved in your current training programme?
Resistance Training Class
Q3. What modules do you find challenging? The module I am finding the most challenging would have to be Exercise to Music. Mostly because it involves a lot of moving about! When
Issue 1—Winter 2018
A usual week for me consists of 5-6 swims, four being morning swims with the training group and maybe two being done on my own at the weekend. I run 3-4 times a week - two of those sessions are with the training group, which I find is a great help as with the bit of competition in the group you usually tend to benefit more than running on your own, as well as it being easier mentally. Then I do two bike sessions, one during the week on the turbo and a long spin at the weekend. Q7. Ben Vahey is another scholarship student and triathlete. Did you know each other before the course? Is easier having a buddy on the course who is in the same
National Council for Exercise & Fitness (NCEF)
Running Drills
Page
5
New Years Resolutions - Why Most Fail! By Dr. Giles Warrington
ccording to Mark Twain “New Year’s is a harmless annual institution, of no particular use to anybody save as a scapegoat for promiscuous drunks, and friendly calls and humbug resolutions.” With Christmas over we come to that time of year when people reflect on the past 12 months and start to turn their attentions to planning the year ahead. With this comes the dreaded New Year’s resolution, dreaded because despite the best intentions the majority fail to attain the desired end results. In the words of Oscar Wilde, “Good resolutions are simply
checks that men draw on a bank where they have no account.”
Most popular New Year resolutions include: losing some weight, getting fitter, spending more time with the family, clearing debts, trying something new, resolving conflicts, giving up smoking and drinking less. Many of these are based on the premise that there are numerous health and lifestyle benefits stemming from enhanced physical and mental well-being. It is estimated that about 80% of the population make New Years resolutions but on average only about 20% stick to them. It is very easy to get caught up in the hype of starting the New Year with a new target but not so easy to buy into the changes necessary to achieve the intended outcome. If you want to find the solution to willpower and commitment deficit, ask a champion. As the 9 times Olympic Gold Medallist Carl Lewis put it:
Issue 1—Winter 2018
“there a three stages to success firstly identifying what you want to achieve; secondly establishing the price necessary to achieve that goal and thirdly pay that price – unfortunately most people only achieve two out of three!” So why is there such a high failure rate in the resolution stakes? There are probably a number of causative factors including: not connecting with or taking new found promises seriously; people having a superficial commitment to them rather than buying into the process; setting unrealistic and unattainable targets and choosing the same resolution each time and being unsuccessful year after year. It’s a bit like insanity – ‘doing the same thing over and over again and expecting a different outcome!’ With 2018 upon us now is the time to make some realistic and attainable resolutions which may have a positive impact on your health and wellbeing, rather than those which are impractical and impossible to achieve. New Year Resolutions should be easy to follow and free of pain and misery. They might even be fun and rewarding especially if they lead to a beneficial outcome in terms of improving your quality of life.
National Council for Exercise & Fitness (NCEF)
Page
6
Goal Setting the ‘smarter’ way to a healthier 2018 For many of us the desire to blow off the Christmas cobwebs and start that January health and fitness regime is made with the best of intentions. However without a clear structure or focus such resolutions are easily broken. To make a noticeable lifestyle change you need more than a desire – you need a plan. After all a dream without a plan is only a fantasy!
Success in implementing a new exercise regime is dependent on setting pragmatic goals and developing a clear plan of action to achieve the desired outcomes. Implement the first step and review your progress. If you are finding the going tough it may be that the goal you have set is too challenging. Don’t be afraid to revise your goal if required. By setting small goals and knowing that you can make the necessary lifestyle changes, can provide the confidence and motivation to strive for bigger goals which may be life-changing.
To turn those lifestyle and fitness resolutions into a habit requires time and commitment. A good starting point is setting a goal for yourself. Goal setting is a useful exercise that can help motive you to engage in physical activity and exercise so that ultimately you can achieve the results you want. There are no magic cures or quick fixes to improving fitness and reducing your weight but through a few simple changes can set you on the road improved health and an enhanced quality of daily life. One of the most effective ways to achieve this is by setting yourself a few challenges through the use of goal settling. When you set goals for yourself you should work to the ‘SMARTER’ principle: pecific: the goal identified should be specific as possible not be too vague. For example rather than setting the goal of “I want to lose weight”, state “I want to lose 6lbs”. The more specific the goal you set, the more likely you are to succeed.
easureable: Unless you can measure your progress over time, you will not be able to assess whether or not you have been successful in attaining the goal set.
greed: You must personally accept and agree the goal. This usually means you have in some say in setting the goal and it must be under your control. If it is something that is imposed on you or is outside your control you are less likely to achieve the desired outcome. ealistic: Set goals where you see a realistic likelihood you can achieve them. Unrealistic goal are demoralising and doomed to failure. Despite this it is important that the goal set is challenging enough to take you outside your comfort zone.
ime bound: The achievement of a long term goal requires the creation of a timeline and small steps (short term goals) to achieving that target. Set deadlines and tick them off as you attain them and reward yourself when you achieve key landmarks. If you do not set target dates there is a danger that all your good intentions will be postponed or not achieved at all. Biography
xciting: If a goal is too easy it offers you no challenge, little motivation and consequently no satisfaction on accomplishment. It has been shown that successful people in all walks of life set challenging goals for themselves.
ecorded: It is essential to write down your goals as it increases your commitment to them and serves as a form of contract with yourself. Post your goals in a place where you will see them every day, for example above your desk or by the bed. This provides a reminder of what you are trying to achieve as it serves as a point of focus. Recording goals is also a useful way of monitoring progress and provides a useful source of motivation.
Issue 1—Winter 2018
Dr Giles Warrington is Head of Department and Senior Lecturer in Sport and Exercise Physiology in the Department of Physical Education and Sports Science (PESS) at the University of Limerick. He previously worked for 9 years in the School of Health and Human Performance at Dublin City University. Giles is also Head Sports Physiologist and Sports Science Advisor to the Olympic Council of Ireland and was Team Manager at the pre Games training camp held at Lensbury/ St. Mary’s University College for the London Olympics and a member of the Irish medical team at the London, Athens and Beijing Olympic Games. Contact Giles at: giles.warrington@ul.ie view his profile on Linked In or follow him on Twitter
To view other PESS articles please visit the PESS Blog—Click here
National Council for Exercise & Fitness (NCEF)
Page
7
Pilates for Triathletes & Runners By Tracy Byrne O’Donovan
Introduction
Improved Performance
‘Pilates’ is the buzz word at the moment for triathletes and long distance runners! Pilates includes a selection of exercises to improve overall body strength and flexibility while improving posture and body awareness. The principles of Pilates are balance and strength with an overall principle of physical and mental wellbeing. Several muscle groups are worked together through continuous, controlled movement concentrating on stabilisation and strength of the body’s ‘core muscles’ (abdominals, pelvic floor muscles and lower back). The word ‘core’ is used a lot when referring to Pilates. The core is where all movement begins and the body’s centre of gravity. This is where dynamic postural control is maintained. For runners and triathletes, core strength training helps in gaining strength, neuromuscular control, power and muscle endurance of the lumbo pelvic-hip complex.
Improved Muscle Strength
Pilates as we know it today evolved from a system of exercises developed by Joseph Pilates. These were originally performed as part of a rehabilitation program. The benefits of Pilates are now well known internationally and adopted by many top athletes. Additional elements can include coordination, breathing, quality of movement and mind and body focus.
Improved Functionality Improved Efficiency of Heart & Lungs Improved Posture Maintenance or improvement in Bone Density Improved Joint Mobility and Flexibility
The following Pilates exercises can be incorporated into your training routine. Each exercise has a video to demonstrate the exercise. Click on the video icon at the top of each photo Warm –Up (5 minutes): Start with some breathing, single leg balance exercises, an easy jog for 2 minutes, squats, calf raises, standing trunk twists, and arm scissors. On the mat perform some head nods with your 2 head on the floor. Warm Up: Perform a standing Roll Down and Roll up Exercise— See here
Benefits of Pilates Depending on the needs of the athlete, triathletes and long distance runners can experience many benefits in participating in Pilates training, which can include:
Work Out: Complete 8-10 repetitions of each exercise. Cool down: Static stretching, and breathing.
Issue 1—Winter 2018
National Council for Exercise & Fitness (NCEF)
Page
8
Exercise 1: Plank to Downward Dog:
mat while sliding your ribs towards your hip. Hold this position.
Teaching and Safety points: On all fours, shoulders over wrists, knees under hips, elbows slightly soft. Engage pelvic floor muscles and TVA. Step 1: Inhale, prepare box position. Step 2: Exhale, move into full plank position with straight arms, legs extended and on the balls of your feet. Body is straight, drawing your bellybutton towards your spine, hips are level.
Step 3: Exhale extend the legs up, arms are long by your sides, (around hip level). Perform rhythmic pulsing of the arms up and down. Inhaling for 5 pulses, exhaling for 5 pulses, repeat until you reach 100 repetitions.
Step 5: Exhale, flex through lumbar spine and return to start position (lying supine with arms overhead)
1
Step 4: Inhale to return to start position. Lower one leg, lower the second leg. To progress this exercise, extend the legs from table top position to diagonal legs.
2
Step 3: Inhale, shift your body backwards raising your hips and glutes to the ceiling, aiming to push heels to the ground.
2
Step 4: Ears should be level with your biceps and your neck in line with your spine. You are looking towards your legs. Drawing your bellybutton towards your spine.
5
Step 5: Shift your body forward until you are back in Plank position. Step 6: You should shift easily and smoothly from Plank to Downward Dog without having to adjust your hands or feel.
3
2
Exercise 3: Roll Up
6
Teaching and Safety points: Lying supine, arms overhead and legs long. Engage pelvic floor muscles, glutes, and quadriceps, while dorsi-flexing the ankles.
3
Step 1: Inhale, lengthen through back of the neck, head nod, tuck chin in and raise arms from behind the head to above the chest (finger tips towards the ceiling). Step 2: Exhale, using obliques, slide ribs down towards hips, flexing thoracic spine, with head, neck and shoulders coming off the mat. Reach with arms towards the feet and look at feet.
Exercise 2: The Hundred Teaching and Safety points: Lying supine, feet flat at hip width apart, knees bent at hip width apart. Engage pelvic floor muscles and TVA, exhale to imprint spine. Step 1: Inhale, tuck in chin. Exhale imprint lumbar spine raise one knee to table top then the other knee to table top. Step 2: Inhale, head nod. Flex thoracic spine, with head, neck and shoulders coming off the
Issue 1—Winter 2018
Step 3: Inhale, stay flexed through upper body, stay looking at feet, while reaching arms to ceiling. Step 4: Exhale, return to start position with arms overhead
For *Full Roll Up (as with Step 1 & 2) Step 5: Exhaling as you continue to peel lumbar spine off the floor, flexing through lumbar spine into a seated position with arms forward. Step 6: Inhale, raise arms overhead, fingers to ceiling.
Exercise 4: Single Leg Circle Teaching and Safety points: Lying supine, feet flat at hip width apart, knees bent at hip width apart Engage pelvic floor muscles, TVA, glutes, and quadriceps. Step 1: Inhale to begin. Exhale, extend one leg, sending foot towards the ceiling, engage the quads to straighten the knee. Support leg can be bent. Imprint is optional here. Step 2: Inhale prepare, exhale to circle. Exhale on each rotation. Using TVA and the obliques to stabilise the body while drawing a circle on the ceiling with your toes. The rest of your body stays still.
National Council for Exercise & Fitness (NCEF)
Page
9
Step 3: Inhale at the top of each circle reaching higher to the ceiling.
Step 4: Inhale/exhale on each leg change, Exhaling on the extension (leg stretch).
Step 4: Exhale, bend knee and return to start position, change legs.
To progress this exercise, scoop the extending leg lower to the floor.
1-3
To progress this exercise, extend the supporting leg.
1
4-6
2
4-6
1
2
2 3
Exercise 7: Shoulder Bridge (Prep) Teaching and Safety points: Lying supine, knees bent at hip width apart and feet flat on floor at hip width apart. Arms on mat by your sides, extending fingers towards the feet. Have palms facing in and thumbs to ceiling
Exercise 6: Scissors
3
Teaching and Safety points: Lying supine, spine imprinted, and legs in table top position. Hands by your sides off the floor (around hip level) reaching towards your feet. Step 1: Inhale to prepare, lengthen through back of the neck, head nod, tuck chin in.
Exercise 5: Single Leg Stretch Teaching and Safety points: Lying supine, spine imprinted, and legs in table top position. Hands by your sides off the floor (around hip level) reaching towards your feet. Step 1: Inhale to prepare, lengthen through back of the neck, head nod, tuck chin in. Step 2: Exhale, Flex thoracic spine, with head, neck and shoulders coming off the mat while sliding your ribs towards your hip. Maintain flat core throughout. Hold this position. Inhale ..... Step 3: Exhale as you extend one leg reaching toes to the opposite wall. Maintain imprint throughout. Change legs.
Issue 1—Winter 2018
Step 2: Exhale, Flex thoracic spine, with head, neck and shoulders coming off the mat while sliding your ribs towards your hip. Maintain flat core throughout. Hold this position. Step 3: Inhale, straighten legs to the ceiling with pointed toes.
Step 1: Inhale to engage pelvic floor muscles and TVA. Step 2: Exhale engage gluteus maximus to lift hips up in one piece. Lifting to the shoulder blades NOT your neck. Keep both feet flat, keep core flat and wide, and draw your ribs down. Step 3: Inhale stay, stay lift one heel off the floor to ball of foot. Step 4: Stabilise the core, hips must not dip or tilt. Step 5: Return heel to the floor and repeat on other leg/foot.
Step 4: Exhale as you split legs, pointing toes away from you. Maintain imprint throughout.
1
Step 5: Inhale on leg change, exhaling while scissoring leg at full reach away from you. Step 6: Perform five repetitions without pausing. Step 7: Inhale to finish with both legs reaching to the ceiling.
2
Step 8: Exhale, return to table top. To progress this exercise, extend arms out to the sides.
National Council for Exercise & Fitness (NCEF)
Page
10
*Shoulder Bridge (Full)
Hinge hips to an L shape (30°). Engage quadriceps on supporting leg to improve stability.
As with Step 1-2 Step 6: Inhale stay, stay lift one foot off the floor and extend toes to ceiling with a straight leg. Step 6a: Stabilise the core, hips must not dip or tilt. Step 7: Exhale, dorsi-flex ankle. Step 8: Reach heel away, extending the leg fully and lowering it until thighs are parallel.
Step 1: Inhale to prepare. Exhale, dorsi-flex top ankle and lift top leg to hip height. Step 2: Inhale, keeping hips and torso still, kick top leg forward (towards 90°) for two counts. Step 3: Exhale, point toes and glide leg back as far as you can; extending the hip, without moving the rest of your body. To progress this exercise, lean up on elbow.
Step 9: Inhale, point toes, with straight leg , bring it back up so toes are pointing to the ceiling. Use full available range of motion.
leg up. Step 2: Exhale, adduct bottom leg up to meet top leg. Take a quick inhale. Step 3: Exhale and slowly lower legs to the floor. Side Leg 4 Step 1: Inhale to prepare. Step 2: Squeezing both thighs tightly together, raise both legs. Step 3: Inhale return to floor. Side Leg 5
Repeat x3
Step 1: Inhale to prepare.
Step 10: Change legs or return hips to the floor in one piece before commencing again on the other side.
Step 2: Squeezing both thighs tightly together, raise both legs and raise upper body at the same time.
6
1
Side Leg 1
Side Leg 2
2-3 7-8 Side Leg 3
Exercise 9: Side Leg Series Teaching and Safety points:
9
Side lying with head, neck and spine in line. Engage pelvic floor muscles, and TVA. Maintain a ‘waist’ off the floor. Keep a neutral spine. Hips stacked. Legs fully extended in line with the body. Engage quadriceps and glutes to maximise and improve stability.
Side Leg 4-5
Side Leg 1 Step 1: Inhale point toes abduct top leg. Step 2: Exhale, dorsi-flex ankle, adduct top leg Side Leg 2 Exercise 8: Side Leg Kick Teaching and Safety points: Side lying with head, neck and spine in line. Engage pelvic floor muscles, and TVA. Maintain a ‘waist’ off the floor. Keep a neutral spine. Hips stacked.
Issue 1—Winter 2018
Step 1: Inhale point toes abduct top leg. Circle leg leading from hip. First clockwise, the anti-clockwise. Step 2: Exhale on each rotation. Side Leg 3
Biography Tracy is an NCEF Tutor since 1998 and a wellestablished fitness instructor. Her qualifications include NCEF Personal Trainer, Pilates, Children's Specialist, Diploma in Exercise and Health Fitness and the BSc in Exercise and Health Fitness. She is also TRX Suspension Training qualified. Tracy operates her own Pilates Classes in Killaloe, Co. Clare and she is a partner in TFXFitness who run circuit training classes incorporating TRX Training in Killaloe. Further information here
Step 1: Inhale point toes, abduct top leg. Hold
National Council for Exercise & Fitness (NCEF)
Page
11
Expanding on Flexibility By Richie Walsh
Self-Mobilisations with Movements Movement Movement of the human body is dictated by a joint or a series of joints known as the kinetic chain which is controlled by the muscles. However, muscles are covered in a connective tissue called fascia similar to the skin on a sausage. Like sausages, the facia is also linked to other muscle in what is referred to facial lines, or slings. The facial lines allow the body to be supported with minimal contractile effort and to increase power output by compounding the contractile and elastic properties of all of the muscles in the facial lines.
Imagine the body is an extensive collection of cogs if one cog does not move against another cog correctly this causes the other cogs to shift out of alignment.
Mobilisations with movement (MWMs) We as fitness professionals are all too well aware of the importance of flexibility: static, assisted, proprioceptive neuromuscular facilitation (PNF), but if a joint has been ‘pulled’ out of its ideal alignment for a prolonged period addressing just the soft tissue might not be enough to maintain sufficient changes and may even be painful. Mobilisations with movement (MWMs) are a technique used by physiotherapists and sports rehabilitators to improve joint movement. The technique uses accessory glides which follow the concave-convex/convexconcave rules:
MWMs being able to be performed more often than therapist administered MWMs, self-MWMs allow a patient to increase their self-efficacy, as they feel that they are more in control of their rehabilitation, ‘if I do more Self-MWMs I will get better sooner.’ It is also suggested that using Self-MWMs can be used as a preventative measure for some musculoskeletal disorders such as shoulder impingement and femoral-acetabular impingement (FAI) of the hip. When prescribing MWMs and self-MWMs, it is essential to follow the PILL & CROCK principles (Vicenzino et al., 2011):
P- Pain-free Instant result LL- Long Lasting
If there is no PILL response, that technique should not be continued.
C- Contra-indications (no PILL response is a contraindication) R - Repetitions (only three reps on the day one) O- Overpressure C- Communications K - Knowledge (of treatment planes, concave-convex/convexconcave rules and any underlying pathologies) S- Sustain the mobilisation throughout the movement.
As mentioned in a previous article, not all joints need mobilisation. The joints that need mobility are the ankle hip and shoulder.
Joints Need
“when a convex surface moves on a
concave surface the slide movement is in the opposite direction; when a concave surface moves on a convex surface is the slide movement is in the same direction.” While MWMs are an effective method to improve joint mobility they require the assistance of a physiotherapist or sports rehabilitator. Studies have shown that replicating MWMs, with equipment such as heavy resistance bands or towels, known as self-MWMs are as effective as therapist administered MWMs (Walsh and Kinsella, 2016). Apart from the self-
Issue 1—Winter 2018
Ankle
Mobility (sagittal)
Knee
Stability
Hip
Mobility (multi-planar)
Lumbar Spine
Stability
Thoracic Spine
Mobility
Scapula Thoracic
Stability
Shoulder
Mobility (multi-planar)
Cervical Spine
Stability
National Council for Exercise & Fitness (NCEF)
Page
12
Ankle Self-MWMs
Lumbar Spine Self-MWMs
Chronic tight plantar-flexors (gastrocnemius and soleus) may prevent adequate dorsiflexion of the ankle and can cause compensation in the knee leading to dysfunction up the whole kinetic chain.
It should be pointed out at this time, stiffness and stability are not the same thing. The core (transversus abdominuis, internal & external obliques, rectus abdominuis, quadratus lumborum and erector spinae) should support the spine and thorax in all directions. However, more often than not, the quadratus lumborum and erector spinae are over recruited causing the posterior muscle to spasm and shorten. A modification of the MWM technique exists for the spine, called Sustained Natural Apophyseal Glides (SNAGs).
Hip Self-MWMs The hip is a ball and socket joint (or a spheroidal joint if you want to sound uber professional) and may require mobilisation in multi-planar directions. In particular, the research suggests that a loss of internal rotation of the hip is a significant indication of injury or potential injury and painful hip flexion is associated with FAI. Therefore, Self MWMs should address this.
Cervical Spine Self-SNAGs The neck muscles have to support the weight of the head, in this tech-savvy era, we spend a disproportionate amount of time with our heads in a position which places extreme strain on the neck muscles. The neck was designed to help our ancestors to look over our shoulders, for obvious reasons. Therefore, the neck benefits most from SNAGs in a rotational direction.
Shoulder Self-MWMs Similar to the hip, the shoulder is a ball and socket joint. However, the shoulder joint is inherently more mobile and less stable than the hip. The inherent lack of stability means that as well as addressing the mobility in the true shoulder joint (the glenohumeral joint) the scapular-thoracic joint has to be stabilised, this has been covered in the previous NCEF eZine.
Biography Richie Walsh, B.Sc. Richie has been working in the fitness industry since 2008. He has completed the NCEF Personal Trainer and Pilates & Corrective Exercise specialist modules. He is also a qualified NCEF Tutor having completed the Year 3 Diploma in Exercise & Health Fitness (DEHF). He has also completed a B.Sc. in Sports Rehabilitation and Athletic Therapy. He is currently completing a research M.Sc. in Rehabilitative Science. Richie has a strong interest coaching swimming and triathlon.
References available upon request. Issue 1—Winter 2018
National Council for Exercise & Fitness (NCEF)
Page
13
Designing a Smart & Effective Workout By David Last Introduction Over the last number of articles, I have given you information with regard to the different stages of your training. Every detail was covered starting off with a movement mobility test, simple basic movements that people need help on, tips to help you keep consistent, along with a sample of challenging high intensity workouts. So, how do you now put all of this information into an effective 60 minute session? When I work with clients, I place a lot of focus on educating them on why they are performing a specific exercise and the benefits of same. The goal of any fitness professional should be to guide their client the right way and a really good sign of a highly skilled Fitness Professional is to see him/her educating clients with regard to their training plan. Questions each professional should ask themselves in relation to clients are: 1. Can the client now train and design a correct training structure themselves? 2. Does the client know how to warm up correctly? 3. Can they structure a session that really is focused on how they are feeling on that particular day?
4. Are they continuing to make progress
The most common goal I hear from people is
when the Fitness Professional is not around?
that they want to feel fitter, healthier and
5. Is there training structure a smart and effective longevity plan? In my first meeting with a client, I will listen
stronger and that the current training regime they have been doing just hasn’t been working for them. This can come down to a lot of reasons and is something I will write about in a
to the goals they have, their typical weekly
future article, but for today the goal is to give
lifestyle along with their current training
you a layout that you can carry over onto the
regimes or programmes they have been work-
gym floor. Ideally this will be a 45-60 minute
ing under. Most are coming from a commercial
session where I am going to layout the order
gym background and a lot are coming in
of a session I do with clients that just want to
looking for very similar goals.
get a good smart and effective workout in.
Issue 1—Winter 2018
The Warm-Up This is an important part of your workout. You should set aside 10-15 minutes and have a certain layout that is going to increase your temperature and blood flow around the body. The goal here really should be to move, stretch and activate different muscles, joints and body parts along with working on areas of your mobility that might need some attention. For example:
National Council for Exercise & Fitness (NCEF)
Page
14
Raise temperature and get the body moving first.
Exercise 3
Hop on the bike, rowing machine or do some easy skipping or light
Banded pass through
jogging. All of this should be easy intensity and nothing too taxing.
4 work sets using a PVC or band and went with 12 reps
I then focus on movements and this can vary from basic leg and arm swings or bringing in a little power movement like swings or broad jumps to get that central nervous system a little more alert before we move on further into the session.
While doing this I will go back and forth with some activation and stretching drills. This could be anything from working with the
Exercise 4 Hollow rocks 4 work sets and went with 15 reps
lacrosse ball, doing some x-band walks or even just spending some
Accessory and Conditioning work
time hanging out on a bar.
This can vary from client to client on what is needed on that particular day. In this portion I am going to bring in a EMOM which means every
The Workout—Strength No matter what age, gender, goal, and fitness level you are at, I have always said that everyone requires some emphasis on strength work in their training plan. Generally speaking, I suggest you set aside at least 20 minutes for this portion of your workout and you pick exercises that
minute on the minute. The goal here is to work on some other lighter smaller movements while spiking the heart rate a little. The workout below will focus on 4 exercises and in each exercise, I will give you 60 seconds to perform the movement.
generally are the so called bigger movements. I am a big fan of seeing
It is 16 minutes in length so that means it is 4 rounds long. Here we
compound movements in peoples programmes and for this part of the
have some extra lower body and upper body work along with some
session, I suggest you pick out movements such as squats, deadlifts, big
conditioning and core work. The goal is not to go heavy and focus on
pressing or pulling movements along with 1 or 2 mobility or core drills in
getting some higher reps in so the load should be 50-70% of your
this phase.
strength level. At the top of every minute, perform one exercise and
Perform 6 sets (2 warm up deadlift and pressing sets at 50-60% load and 4 full work sets).
ideally you should get 20 seconds rest or so before you move onto the next exercise. Minute 1: Reverse alternate goblet lunge x 7/7 each leg
Ideally get through these 4 drills in 1 whole circuit and take your time chipping through this 20-25 minute routine.
Minute 2: Renegade row x 10 reps (push, pull, pull= 1 rep) Minute 3: Kettlebell swing x 15 reps
In each full circuit give yourself 4-5 minutes to complete and start again at the top of each 5th minute.
I always recommend using a clock in your strength workouts as this will train you to control your training time and tempo. A lot of the
Minute 4: Ab wheel rollout x 10 reps
Summary
time I see people rushing through this part of the workout when
I hope this information gives you some ideas on how to implement an
there really is no need.
effective workout. I have compiled an exercise directory which is filled with plenty of upper and lower body workout ideas along with mobility, power and core drills that might just come in handy for your
Exercise 1
programme.
Trap bar deadlift Biography
4 work sets 75-85% load and with 3-5 reps each set
David Last Exercise 2
David Last is a personal trainer based in Dublin. For more
Half kneeling single arm landmine press 4 work sets 70%-75% load and with 8 reps each arm each set
information you can follow him on Facebook, Instagram and Twitter. Or you can send him a direct message here. You can also see some of his previous articles here.
Issue 1—Winter 2018
National Council for Exercise & Fitness (NCEF)
Page
15