National fitness news ezine spring 2017

1 News Room

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Graduate Profile

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Health, Fitness Nutrition

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7 What’s behind your price tag?

8 ABC - Developing Literacy 10

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Partner Exercises 12 Lower Back Pain

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The NCEF is a busy place in Spring - many of the courses that commenced last September are coming to a finish with final written and practical examinations taking place nationwide in April. The very best of luck to all students. Your official results will be available on the University of Limerick website on Monday 19th June 2017.

If you are looking to enhance your continuing professional development, the NCEF suite of e-Learning modules are available this Spring. Please see page 2 for courses.

NCEF students have been involved in many sporting competitions since the New Year. Eimear Scally, a first year student on the Higher Certificate in Exercise & Health Fitness (HCEHF) played a vital role with the UL Senior

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Ladies Footballers claiming victory against UCC in the O’Connor Cup Football Championship on .

Kieran Jackson, a fourth year student on the B.Sc. in Exercise & Health Fitness was crowned the National Duathlon Champion. He raced in a field of over 200 athletes to claim victory. Kieran has three wins under his belt for the start of the 2017 triathlon season. He is a recipient of the NCEF/Triathlon Ireland High Performance Scholarship - further information here.

We always love to hear student achievements sporting or otherwise.

Please email ncef@ul.ie if you would like to share your news with us.

Enjoy the bright evenings and hopefully spring sunshine!

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Spring Open Information Evening Venue: University of Limerick Date: Thursday 6th April 2017

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Time: 19H100 Book here: Click here

UL BEO/PESS Lecture Series 2017 1.

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5th April: Considerations for the female AthleteA focus on Bone Health 26th April: Nutritional strategies to prevent disuse atrophy in injured athletes 3rd May: “Sports Performance: It’s not just about training!”

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Bookings through EventBrite https://www.eventbrite.com/e/considerations-for-thefemale-athlete-a-focus-on-bone-health-tickets-32924021635

NCEF eLearning Modules Spring 2017 Active Ageing Facility Operations

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Studio Cycling Wellness Coach

Two new sports buildings worth almost €15m were officially opened at the University of Limerick on Mon 3rd April 2017 by Minister of State, Patrick O’Donovan, Department of Transport, Tourism and Sport.

The Munster Rugby High Performance Centre at UL and the new UL 25m Diving Pool adjacent to and connected with the existing UL Sport Arena.

The NCEF are frequent user at UL Sport Arena and we would like to extend our sincere congrats to our on campus colleages.

View the fantastic facilities here

NFN is an e-Zine published by the National Council for Exercise & Fitness (NCEF).

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.

Connect with us

Editor and Design: Maeve Kavanagh - maeve.kavanagh@ul.ie Proofreader: Damien Jackson - damien.jackson@ul.ie Phone: 061-202829

E-mail: ncef@ul.ie

Web: www.ncef.ie

We welcome NCEF students from the 2015/2016 academic year to UL Campus for their official conferring ceremony. It was lovely to see so many happy faces and all dressed up in their formal wear. Students came from Dublin, Cork, Kilkenny, Waterford and of course Limerick. Congratulations on your success!

B.Sc. in Exercise & Health Fitness Class of 2015/2016

Year 1 Higher Certificate in Exercise & Health Fitness students pictured outside the front of the PESS building at the beginning of the 2016-17 academic year

CEHF Graduate from Colรกste Stiofรกin Naofa (CSN), Cork

CEHF Graduates, Limerick

Background I am an NCEF Tutor since 1998 and a well-established fitness instructor.

Originally from Waterford, I now live in Co. Tipperary with my husband Sheamus and four children. I’m NCEF qualified since 1993, before the NCEF was accredited by UL. My other qualifications include NCEF Personal Trainer through the ‘old system’ which was a level two course, The Tutor course (originally a level three course), Children’s Specialist, Pilates and Corrective Exercise Specialist, and the NCEF Diploma in Exercise and Health Fitness. In 2012, I completed the BSc in Exercise and Health Fitness. More recently I completed the TRX Suspension Training course and plan to incorporate this element into my Pilates classes in the future. Pilates, together with promoting healthy living through exercise and wellbeing, are now my main focus. I’m a partner in TFXFitness and run circuit training classes incorporating TRX Training, at the local Clarisford Community Sports Park.

You completed the Certificate in Exercise & Health Fitness (CEHF) in 1993 at the University of Limerick. What made you decide to choose to train as a fitness instructor?

I have always been involved in sport and competing up to and including at national level. It was a natural progression for me to go into the sport/ health fitness area following my leaving certificate. I had a strong passion for sport/exercise/fitness, knew that I wanted to be involved in exercise and instructing, and was determined to pursue a career in this area. I love working with people and the thought of working at something I loved just made sense. In 1993 while doing my Recreational Management Diploma course the NCEF ran a pilot course. I jumped at the chance: I knew this is what I wanted to do, I wanted to teach and learn more about exercise, health and fitness, and so I enrolled and haven’t looked back! The programme was challenging and was in conjunction with my Diploma studies but this is what I wanted to do so my passion and enthusiasm kept me going.

You have completed Personal Training and Health Related Activity for Children (HRAC). What did you enjoy most about these courses?

I was working within the industry in a leisure centre and the area of Personal Training was something I expressed an interest in. I enjoyed working on a one-to-one basis in the gym with members of the facility. I was constantly keeping an eye out for upcoming NCEF courses as I wanted to progress further. So when the Personal Trainer course came available I registered my place. The course was tough, but the knowledge I gained through excellent tutors was extremely beneficial to my career. I enjoyed the challenges and diversity it brought, and met other instructors who had the same passion, sharing ideas and experiences. I am still in touch with some of them today!

What I enjoyed most on the HRAC course was the work experience element and being out there in the thick of it. The course was extremely practical with children as actual participants in some of the modules. They were so eager to learn and easy to work with. It was delivered by great tutors and a lot of fun. This course opened my eyes to the physcial activity needs of children.

In 1998 you completed the NCEF Tutor Training programme. Why did you decide to become a tutor?

I had hoped to go into the area of PE teaching, but after making the interview round as a mature student, I was unsuccessful. I still wanted to be involved in educating and in exercise. While working within the NCEF office I had contact with other instructors and tutors on a daily basis. I often wondered if I had what it took to become a Tutor. Hungry for more knowledge and experience and reflecting on my positive experiences with other tutors, students and courses, I soon realised I wanted to educate those who wanted to become fitness instructors! I was ready to bring my enthusiasm to the next level.

When I undertook the course I was faced with many new and invigorating

challenges, which provided a solid foundation for developing my education.

An important tutor role is preparing students to be the best they can be within the fitness industry and to guide them towards their instructor qualification. . The course was very challenging, with a few stressful moments but the rewards as a tutor are outstanding: To see your students graduating and reaching their potential is a very proud moment, knowing that all the hard work paid off.

A few years later you trained as an NCEF Pilates & Corrective Exercise specialist. Did you enjoy this course?

I was first introduced to Pilates following a back injury. Pilates became part of my rehabilitation and my life. Still with the drive to learn more I was delighted when the NCEF Pilates and Corrective Exercise Specialist course was announced. The course was held in Dublin but that didn’t stop me as I wanted to instruct Pilates. What I enjoyed most were the tutors, who were founts of knowledge; I wanted to be like them! Their technique, knowledge, experience, and inspiration, made the whole experience outstanding. This has been my absolute favourite course so far and I have incorporated it into my life and lifestyle. Instructing Pilates and helping people experience the benefits like I have is my passion!

What is your current role within the Exercise & Health Fitness industry?

I am currently tutoring and examining within the NCEF. Also I actively teach seven Pilates classes a week and two circuit training classes. I feel I play an important role within my community continually promoting a healthy lifestyle; I am constantly encouraging and motivating others. I live in a small town where most people know me, if I’m not instructing I’m exercising in the locality! Positive feedback from participants in my classes’ makes it all more worthwhile doing something that I love.

How did you find balancing work, home life and study?

It would be an understatement to say that I have a busy house. I have four kids –or five, if I count my husband! My children’s ages are 2, 6, 11, and 14. I encourage my children to have their own interests. This means that my multi-tasking, organisational and scheduling skills are well honed.

It’s an ongoing challenge, and things change every day with family life.

Some days are more difficult than others, trying to juggle, homework, afterschool activities, mealtimes, passing my husband at the door, NCEF work and my own classes, but it works..... (most of the time!) I have to be organised, I think I am more organised for my classes than anything! I love instructing, the buzz from it, and the satisfaction seeing participants achieving their goals, progressing from a beginner version of an exercise to the more advanced version and knowing that I am playing an important role in their health and fitness journey. It keeps me going. The biggest challenge at the moment is finding time for my own regular exercise.

How do you stay Proactive and what motivates you to stay working in the fitness industry?

Seeing people progress on their health and fitness journey really keeps me motivated as an instructor. Knowing that I play a part in my client’s progress encourages me to keep educated, up to date and proactive within the industry. I am continually educating myself, learning new things and bringing new ideas to my classes. Client retention is a huge motivator and I love that people enjoy coming to my classes and keep returning! That I am making a difference in their lives; by promoting physical activity, positivity, and wellbeing. I have met with lots of different people over the years; I

never get tired of it. I hope to be still working in the fitness industry for many years to come.

A fitness professional needs to be creative and collaborate with other healthcare professionals – how do you implement these attributes?

As a fitness professional it is very important to stay up to date with changes in the industry. I have a good strong network of friends and colleagues from diverse backgrounds such as instructors, tutors, teachers, coaches, lecturers, nurses, doctors and health promoters.

Registering with other health related organisations e.g. FPI Graduate Directory, EREPS, and receiving up to date information from the NCEF and National Fitness News all help. If I need advice or recommendation in a particular area I have someone to contact and bounce an idea or query off. This is very important. I am currently working with my friend Fiona, who is also NCEF qualified, where we have set up very successful local circuit training classes. I attend conventions and seminars where can experience new ideas, trends, creativity and meet new people (and existing colleagues). I always have a renewed passion and energy after these events and am very eager to bring my new knowledge into to my own classes.

How would you like to see your involvement in the fitness industry five years from now?

To be still active in the fitness industry in five years time! With family life in the middle my five year plan has had to move with me, my plan ten years ago, might still be the same now? I still plan to have my own fitness facility (this has been on the list for a while!) where I can boast a Pilates centre of excellence and where I can offer other fitness classes and facilitate other fitness professionals with a venue. I have a few others on the list! I’d like to present at a Pilates fitness convention, instruct abroad at a number of health and fitness retreats. What I am very determined to do is produce and share online Pilate’s classes or experiences, and to create a Pilates fitness video. Within the next year I aim to complete the Pregnancy Pilates course, and do more with my TRX training. And of course I hope to still be tutoring within the NCEF and progress to tutoring on the Pilates course. There is so much I want to do; I will be involved in the fitness industry for a long time to come!

Would you recommend NCEF courses to a friend?

Yes I most definitely would recommend the NCEF courses to a friend .......And I have done so! Upon my recommendation my friend Fiona attended the CEHF in 2016 and graduated very successfully and she is now completing the Active Older Adult course. The NCEF and its tutors; is of the highest standard in Ireland, Internationally recognised and is accredited by the University of Limerick. The NCEF learning pathway provides an opportunity for aspiring fitness professionals to follow an accommodating learning pathway to certificate, higher certificate, diploma and onwards to degree. With courses available nationwide where studies can be Full-time, part-time, blended learning, or step in step out, allowing the learner far greater flexibility. The NCEF courses are placed higher than any other provider on the National Framework of Qualifications. What is there not to recommend!

Experts often raise concerns over intensive weight loss protocols. A recent (2017; study, published in https://doi.org/10.3389/fphys.2016.00689), sought to better understand the ramifications of rapid and significant weight loss in female participants.

As Fitness Professionals we have a duty of care to our clients and it is very important that we do not go beyond our scope of practice.

The Fitness/Nutrition industry is covering the topic of Sports Nutrition Supplements across all media outlets in recent months.

The research took place at the University of Jyväskylä in Finland.

Fifty women aged about 27 ± 4 years completed the trial. Twenty–seven of them—current International Federation of Bodybuilding and Fitness amateur athletes—engaged in a fat–loss diet and exercise program to prepare for a fitness competition, while the other 23 acted as controls. At the outset, all participants fasted overnight and then underwent blood sampling and body composition measures. They next ate a low–fat breakfast, which was followed by ultrasound, skinfolds, blood pressure and muscle strength measurements. Body fat averaged 19%—25% at this time.

Throughout the dieting period (about 4 months), competitors completed their own strength and aerobic training sessions, but were asked to submit logs of their workouts so the researchers could factor intensity, frequency and volume into the data.

By the time the competition took place, body weight had decreased by an average of 12% and fat mass by 35%—50%. Serum concentrations of leptin, triiodothyronine, testosterone and estradiol were lower, and menstrual irregularities were also detected.

The INDI have divised a Guide to Sports Nutrition Supplements. Good eating and drinking practices along with talent, training, conditioning, motivation, dedication, adequate sleep and recovery are essential for optimal sports performance. Without these basic elements, no amount of sports supplements will turn you into a champion. However, more athletes are becoming distracted by the mind-boggling range of sports nutrition products out there in the hope of maximising their sports performance.

This is understandable when you consider how athletes are bombarded by marketing hype from the sports supplement industry, much of it not based on sound scientific research.

To read the article in full please click here

Whether you’ve had a stroke, or you’re the carer or family of someone who has had one – the worries and fears stroke bring can seem overwhelming.

You’re not alone! Hear from inspirational stroke survivors and carers just like you at our free National Stroke Survivors’ Day on April 4th in Croke Park from 10.30 am to 4 pm. Full details here https://irishheart.ie/yourhealth/learn-about-stroke/stroke-survivors-day/

After the competition, participants slowly increased energy intake, decreased aerobic activity and were retested after 3—4 months. According to postintervention data, body weight and all hormones except triiodothyronine and testosterone returned to baseline levels.

While these results are promising and seem to show that such intense protocols can be safe, Julie Stubblefield, founder of the Fit Mom Revolution in Mechanicsville, Virginia, encourages safety if attempting to replicate them.

"Note that it's recommended in the study that a rapid decrease cycle is not one to be repeated often," she says. "Oftentimes noncompetitors will seek a competition diet to achieve quick results but ignore the recovery time.

This can easily result in quick rebound weight gain, increased anxiety around food and an unhealthy relationship with the diet and exercise cycle in general."

To those noncompetitors, Stubblefield recommends the development of a focus on long–term health and nourishment as opposed to quick–fix plans, which often result in disappointment. IDEA Fitness Journal, Volume 14, Issue 4.

Exercising for less than three hours per week is linked with a slower decline in Parkinson's disease, according to a new study.

Parkinson's is a progressive neurological disease, the symptoms of which include tremors, stiffness and slow movement. An estimated six to seven thousand people in Ireland are affected and there is currently no cure.

Previous research has suggested that physical activity can delay decline in patients, so US researchers decided to investigate this further.

They looked at 3,400 people with Parkinson's over a two-year period and found that those who exercised regularly recorded significantly slower declines in relation to their quality of life and mobility.

To read further please click here

Introduction If you asked me to identify in one word a significant issue in our industry I would have to say it’s PRICE. It is rare that price does not become a key issue when I am working with clients on a business consultancy project regardless of the reason I am brought in. When this crops up I always examine how the current price was dictated and in what climate. Did they simply look at the competition down the road and knock a couple of quid off their rates or did they set a price when they first opened and have never reviewed it since despite market changes?

In order to run a safe and sustainable business you must charge a price that supports this and there is quite a bit of consideration required when setting the price. When dealing with products pricing is simple as you have a much clearer cost of goods to deal with, in the service industry it’s a little bit harder as you have to place a value on your time, your expertise and your qualifications as well as the cost of operation. Many of my clients are notorious for undervaluing their worth yet are quick to complain when some “cowboy” who did a 2 day course has set up down the road and is charging €75 a month to deliver classes in a shed with no heating, limited facilities and non commercial or counterfeit equipment and probably no insurance – sound familiar??

for, it may include membership of a professional body, it will include annual insurance policies, licence fees, commercial grade equipment, facility hire/rent and rates, service charges including electricity and gas, it should include the provision to uphold the contents of your health & safety statement and policies within this, it should also support continual professional development. If your current price is not facilitating this you need to review. You may need to increase your numbers, you may need to increase your price, you may need to do both or perhaps you need to review your location.

Belief in your Service The price you set must also assure sales and fundamental to this is your belief in the service’s worth and your ability to market this. The price sensitivity of consumers is linked to the level of importance they place on price relative to other purchasing criteria. Many of us have decided that price is the only purchasing criteria but this is not the case. Think about the bride who wants to feel body confident for her wedding in six months time, the person who is lonely and wants to get out a bit more, an injured person who suffers pain daily and can’t do the things they want to, a person who lacks functional strength to complete work around the home, a person who’s health is at risk due to their lifestyle, a new mum who needs to spend time on herself, someone who lacks confidence and wants to feel happier, someone suffering from anxiety or depression and needs to release endorphins in their body, someone who likes to move and be active – each of these individuals are coming to you/your business for their own reason which may have an importance to them far greater than the money they have to spend.

Price Wars For business to be sustainable the price you charge must cover both cost and profit. This is a simple, fundamental fact. The “cowboy” in the shed gets this with his €75 a month fee!! As competition has increased in our industry, both locally and online, I see many fitness businesses enter into price wars, or as I call it a race to the bottom. Pricing models go out the window as you just keep beating the next cheapest price.

However, when price lowers so too must costs in order to insure sustainability and in a largely unregulated industry this causes problems. Too many people are cutting corners and although it often isn’t being done out of malice or with any intention of harm it is going to damage our industry. There is a cost to doing things the right way and you need to embrace that and even try to make it part of your marketing.

So, what is the cost of doing things the right way? It includes having adequate qualifications and skills to deliver the service you are charging

v Aldi. All are successful and compete alongside each other targeting different segments of the market. Be warned however, if you intend to go down the budget route you need to be able to scale the business or it will not work. is a business model that requires huge investment and often as a smaller operator it is better to have less people pay you more than many, many people paying you a less.

Unethical Business Finally, in any industry there will always be chancers and people who bend and break the rules and do business in an unethical manner – you cannot and should not try to compete with this in any way other than doing things the right way, marketing your strengths and knowing (hoping!) that the market will level itself out.

Instead of spending your time and energy fretting and moaning about this commit to spending it differentiating yourself and rise above it. Be prepared to talk to your customers about you and/or your staff’s skills and qualifications, your policies and procedures and justify your prices. If our customers see a deal website offering a 1 week online fitness instructor qualification for €200 or a gym down the road offering €3 pay as you go classes and €15 personal training sessions they probably think that is the standard.

Remember, we are the fitness professionals, it is our job to educate our customers and prospects rather than lowering ourselves to a poorly informed market’s expectations!

Biography When we provide a service that meets these individual needs price becomes less important.

The price is not just for the physical time spent with you but for the feel good factor created and for the solution to the problem they had when first approaching you.

Ability to Scale There is a place for premium and budget services in most industries, look at Virgin Atlantic v Ryanair, Brown Thomas v Penneys, M&S Food

Susan, is Head Coach and Director of Cornershop Gym and has worked in the leisure industry for 17 years gaining vast experience and knowledge along the way. Her hands on experience in every aspect of operating a facility gives her a unique insight into the extensive requirements involved in opening and operating a safe and successful fitness business. Corner Shop Gym is a dedicated school in Ireland established to help fitness professionals with the business of fitness.

For further infomation,, please visit http://cornershopgym.com

Introduction

Physical Activity Guidelines

The youth physical activity guidelines (ACSM 2015) are that children and adolescents should accumulate a minimum of 60 minutes of physical activity daily as part of transportation, physical education, sport, free play and planned exercise. The activities should be a combination of moderate and vigorous intensity. Moderate intensity is defined as activity that increases breathing, sweating, and heart rate and vigorous intensity substantially increases breathing, sweating, and heart rate.

Adults are encouraged to participate in steady-state exercise such as running, cycling, swimming or walking to get their daily exercise recommendation. These are all effective methods for adults to improve their cardiorespiratory fitness levels. However, the same style of exercise is not equally effective or enticing for children. Steady-state exercise requires fewer motor skills and less mental involvement and quickly gets boring and demotivating for children.

Obesity Statistics Rising levels of overweight and obesity are placing an increasing burden on individuals and society. Currently in Ireland, six in ten adults and one in four children are overweight or obese (Department of Health 2013; Layte and McCrory 2009; 2011). The World Health Organization (WHO) forecasts, Ireland could top the European league tables in the coming years (WHO 2015). According to The Children’s Sport Participation and Physical Activity Study (2010), only 19% of primary and 12% of post-primary school children met the youth physical activity guidelines (Woods et al 2010). Girls were less likely than boys to meet the youth physical activity guidelines.

The likelihood of meeting the physical activity guidelines was shown to decrease with increasing age. One in four children was unfit, overweight or obese and had elevated blood pressure. Children who met the physical activity guidelines had the best health profile of all children.

Reaching 60 minutes of daily physical activity is important for children’s health, but it’s equally important to incorporate some instruction, skill and mental involvement in those 60 minutes a day. In planning activity sessions, there is a need to focus on the skills needed for physical development, such as agility, balance and coordination as well as developing general fitness. That’s why physical activities designed to get children active require more constructive planning than those created for the average adult.

Children are not mini-adults. They are still developing fundamental motor skills and neural pathways to perform in a variety of exercise contexts and are not able to handle the stress of the high physical and psychological demands of a typical adult exercise regime. Bompa and Carrera (2015) utilises a system of categorising young athletes in a way that matches their stage of development with a recommendation for the kind of fitness activities which suit their stage of growth.

These stages are (i) Initiation Stage (6-10 years old); (ii) Athletic Formation (11-14 years old) and (iii) Specialisations (15 years–18 years old). For the purposes of this article the focus is on (i) Initiation Stage (6-10 years old).

These short video clips give a brief explanation of the level of physical literacy that should be reached before age 7. ● https://www.youtube.com/watch?v=R8PIXqp3JpA ● https://www.youtube.com/watch?v=_okRtLv-7Sk These skills must be mastered before learning the more complex skills that are needed in games, sports and recreational activities.

Figure 1 below outlines the fundamental locomotion, non-locomotion and object control skills which are required for functional daily performance.

Fig. 1

Fundamental Movement Skills Categories

Locomotion Skills (mostly developed in active free play) Climb, hop, run, crawl, jump, skip, dodge, leap, slide, gallop, roll, walk

Non-Locomotion Skills/Body Management Skills (used on a daily basis) Bend, lift, pull, stand, swing, curl, lower, push, stop, turn, fall, hold, reach, stretch, twist when stationary (static balance) and when on the move (dynamic balance)

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Object Control Skills (hand-eye coordination and foot-eye coordination) Manipulation of objects (balls, bats, hoops, skipping ropes, racquets, hurleys, hockey sticks)

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Carry, dribble (retaining)

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Kick, roll, strike, throw, toss (sending)

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Catch, trap (receiving)

Role of the Health Related Activity for Children Instructor The job of HRAC instructors is not only to improve the fitness of our young participants but to critically analyse their developing motor skills. To improve fundamental skills, we must facilitate practice with effective and constructive feedback about the child’s technique. This means we must provide our young participants with a workout and comprehensive feedback about how to improve their fundamental movement skills.

For those new to teaching HRA to children the following teaching videos of Fundamental Movement Skills from the Department of Education and Training NSW explain how fundamental skills are broken down into teaching points.

Knowing these key teaching points can be used when you are observing and correcting children’s movement and can be the basis of constructive feedback. ● Teach Me How - Stage 3 Catch Video This is an example of how to teach a class with children whose goal is to develop the skill of catching. You will also note that in this session the skill related of fitness - agility, balance, co-ordination, speed, power and reaction time in a non-threatening environment are developed.

As health and fitness instructors we have a duty to halt the decline in the fitness levels of Irish children through developing knowledge and skills to provide fun fitness opportunities for this young clientele.

● Get Skilled: Get Active - Sprint Video ● Get Skilled: Get Active - Dodge Video ● Get Skilled: Get Active - Kick Video ● Get Skilled: Get Active - Throw Video ● Get Skilled: Get Active - Catch Video ● Get Skilled - Get Active - Vertical Jump Video

Biography Siobhán Marren B Ed(hons), MSc in Exercise and Health Science, DEHF. Siobhán has been involved with the NCEF for nearly 30 years, co ordinating courses, tutoring and developing NCEF course materials. She is a primary school teacher in Ennis, Co.Clare and has a wealth of knowledge when it comes to Health Related Activity for Children (HRAC). She is in the final stages of completing her PhD.

Introduction

EXERCISE NO.1

A Personal Trainer (PT) generally trains clients on a one to one basis, however more and more PT’s are now offering clients the opportunity to split the cost with another person/small group. It not only makes it easier on the clients pocket, it can be great for developing teamwork and friendships in a group class.

Medicine Ball Lunge to Chest Press (Throw and Catch)

The following partner exercises are also useful if you teach group training workouts and have a limited equipment budget. These exercises can be done with anyone— partners, work colleagues or family. You also can do a few of these exercises with any of your one-on-one clients. Clients often like it when their PT’s get involved in the session—it makes the workouts more fun and dynamic!

Warm-up (5 minutes): Do and easy jog for 2 minutes then add in some squats with overhead reach, lateral lunges with arm drivers and some walking knee hugs.

Workout (20 minutes): Complete the 5 station circuit five times; work for 40 seconds and rest for 20 sections between each exercise.

Cool-down (5 minutes): Perform static stretching and light foam rolling.

Click on the video image to view demonstration of the exercise

Teaching and Safety Points: Directions: Step 1: Stand with feet shoulder width apart. Holding the medicine ball at chest height, maintain good posture by rolling the shoulder blades back and down (depressed), activate the core by pulling in naval to spine and engage pelvic floor.

Step 2: While maintaining total body alignment, step forward descending slowly by bending at the hips, knees and ankles - keep most of the weight in the forward leg and try not to let the knee go over the toes and keep the back knee from touching the ground. During the descend into the lunge, push the medicine ball away from the chest and over to your partner. Use the hip and thigh muscles to push back up to the standing position and be ready to catch the medicine ball when your partner throws it back.

EXERCISE NO.2 Reach and Touch Plank Teaching and Safety Points Directions: Step 1: Supporting the body on the elbows and toes, straight line from head to heels should be maintained. Activate the core by pulling in naval to spine and engage pelvic floor. Squeeze the gluteal muscles.

Step 2: One partner lifts right hand and the other lifts the left hand. Both reach toward and tips hand. Replace hands as quickly as possible, repeat with the other hand. Avoid rotating the hips.

EXERCISE NO. 3 Overhead Medicine Ball Throws Directions: Step 1: Position your body directly facing your partner with the feet hip-width apart, the left foot slightly forward and the right foot slightly back, heels on the floor. Maintain good posture by rolling the shoulder blades back and down (depressed), activate the core by pulling in naval to spine and engage pelvic floor.

Step 2: Swing your arms upward to bring the medicine ball overhead. Your feet are pressed into the ground, and your core activated. As you lift the ball over your head, shift your weight back into your right leg and lean back, engaging the core muscles for extra power in the throw. While preparing to release the ball aim the throw by keeping your eyes on your partner's hands as you pull the ball back over your head and power the ball over to your partner.

Step 3: Be ready to catch the ball again when your partner returns it.

EXERCISE NO. 4 Jump Squats with Clap Directions: Step 1: Stand facing your partner with your feet feet hip-width apart, arms by your sides. Maintain good posture by rolling the shoulder blades back and down (depressed), activate the core by pulling in naval to spine and engage pelvic floor.

Begin your downward phase by first shifting your hips backwards then slowly moving downwards to create a hinge-like movement at your knees. Continue to lower yourself until your feel your heels about to lift off the floor. Try to maintain a flat back by bending forward at the hips, keep your head facing forward, power up to a jump position, feet coming off the floor and ‘high five’ your partner.

EXERCISE NO. 5 V-Sit Partner Rotations Directions: Step 1: Sit on a mat with a partner, sit side by side facing the same direction and bring the legs up to a 45 degree bend.

Step 2: Lean back slightly. Keeping the back straight, core activated. Rotate the shoulders, passing the mediciane back and forth between partners.

Keep the hips straight.

Introduction Lower back pain (LBP) affects 85% of the population and is the biggest complaint in people under 45 year of age. LBP costs over $40 billion in the USA. Several factors are associated with LBP such as age, gender, smoking, physical work, sedentary work, stress and depression. The cause of LBP can be from multiple sources including:

2. Thoracic spine rotation in 4-point kneeling2.

Thoracic spine rotation in 4-point kneeling

● Intervertebral discs ● Facet joints between the vertebra ● Ligaments ● Muscles ● Nerves It is accepted that movement is the best treatment for most LBP patients, but some movements are less appropriate than others at certain times. For example in a recently herniated disc, lumbar extension is an excellent movement to relieve pain; but lumbar flexion would make the pain worse.

We all want to see clients train without pain, but it is outside the remit of a fitness professional to diagnose a LBP. This article is not about the rehabilitation of specific LBP conditions, as that is too broad and would need more information that cannot be delivered here.

Regardless of the cause of the LBP, some exercises can be done that can improve the movement of a patient with LBP. The body is made up of connecting joints: ankle, knee, hip, lumbar spine, thoracic spine, scapulathoracic, and shoulder, called the kinetic chain. Some of these joints are mobile, like the lumbar spine, and need stability; whereas others can become stiff, hips and thoracic spine, and require mobility. If the thoracic spine becomes stiff from sitting at a desk for eight hours, five days a week, and the hips are stiff from sitting and driving for twelve hours plus a day; then there is a chance the mobile lumbar spine might become more mobile as compensation.

In a supine position, raise the knees so that they are above the hips. Place a Swiss ball on the tummy, ensuring the Swiss ball is resting on the thighs and knees. Place the elbows parallel to the thighs abutting the Swiss ball.

Squeeze the Swiss ball with the knees and elbows simultaneously for 10-60 seconds. To progress add alternating leg and arm extensions.

Click on the video image to view a demonstration of the exercise

2. Rolling Patterns Rolling from one’s back onto one's front is one of the first exercises one did as a baby; rolling back onto one’s front is the second exercise.

Biomechanically, the hips and shoulder do not lift and roll at the same time, one or the other leads and the rest of the body follows.

Joints Need Ankle

Mobility (sagittal)

Knee

Stability

Hip

Mobility (sagittal)

Lumbar Spine

Stability

Thoracic Spine

Mobility

Scapula

Stability

Shoulder

Mobility

As a health care professional, I would feel assured if I referred a patient with LBP to a fitness professional and they prescribed and delivered the following types of exercise.

1. Dead-bug with Swiss ball squeeze This exercise helps stabilise the lumbar spine by engaging the transverse abdominis, external obliques, external obliques and rectus abdominis while keeping the back in a neutral position. With the ball squeeze, it allows synergistic muscle (latissimus dorsi and iliopsoas) that can affect the lumbar spine to assist these weak core muscles.

When in supine, a contraction of the internal oblique muscles initiates a rolling from the hips; conversely a roll from the shoulder is instigated from a contraction of the external oblique muscles. From prone, internal oblique contraction causes a rolling from the shoulder. Squeezing a ball or foam roller with an opposing elbow and knee will help activate the core muscles.

Click on the video image to view a demonstration of the exercise

3. Thoracic spine rotation in 4-point kneeling A mobile Lumbar spine is often accompanied by a restricted thoracic spine.

Because of the ribs and the shape of the vertebra in the thoracic spine mobilising the facet joints can be problematic. Without going into too much detail, the biomechanics means that rotation of the thoracic spine causes flexion on one side of the vertebra and extension on the other side.

In 4-point-kneeling, sit on the heels to prevent any movement in the lumbar spine. Place opposite elbow in front of the knee on the side to be rotated, preventing excess movement from the shoulder joint. Put the free hand behind the ear to remove additional shoulder movement. Look up and raise the free elbow as high as possible. Exhaling while rotating will allow a few extra degrees.

In single leg standing, hinge forward at the hip of the standing leg. Keep the non-standing leg in 180°, driving the heel back to engage the posterior kinetic chain and toes pointed down to prevent external hip rotation.

Click on the video image to view a demonstration of the exercise

4. Straight Leg Lowers As with the thoracic spine, a restricted hip may accompany a mobile lumbar spine. The ball and socket shape of the hip joint means that it needs mobilisation in several directions. A problematic movement at the hip is flexion, due to tight hamstrings (which is a subject best saved for another day) as a protective mechanism. The active straight leg raise is used to assess hamstring tightness. Doing the movement in reverse may rewrite poor movement patterns.

Ensure the hips and shoulders are level and not rotating. Keep the free heel, hips and head parallel to the floor. This exercise can done with the standing leg bent, do not worry too much about getting the standing leg straight, it will get straighter over time with more straight leg lowers.

Engage the core muscles as if doing the dead-bug. Row with the weight in hand on the opposite side of the standing leg further engages the posterior kinetic chain to do 10-16 repetitions on both legs.

Click on the video image to view a demonstration of the exercise

Conclusion I hope these exercises can help you in dealing with clients with LBP. It is not an exhaustive list and these are just a starting point. The goal would be to have a client to consciously engage their core, as they do while doing the dead-bug, then for them to do it subconsciously. Bear in mind that each client and their needs are different, reducing the reps and sets as well as the progression may be required for a substantial time. If the condition of the client worsens, stop the exercises and refer to an appropriate health care professional. Always ensure that you do not go beyond your scope of practice. There is no such thing as a non-responder to exercise; you just have to find the correct dose.

In supine, place hip, thigh, knee and heel of the leg to be “stretched” against a door frame or any fixed vertical structure. Keep the “free” leg up and straight in line with the leg to be stretched, while keeping the free leg straight, slowly lower until the point of tension and slowly raise again for as many reparations as needed.

Click on the video image to view a demonstration of the exercise

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).

5. Straight Leg Deadlifts This exercise incorporates all of the principles covered thus far. The rows engage the synergistic muscles.

Keeping the hips and shoulders flat is like isometric rolling and thoracic spine rotations (yes, I Know this is a paradox); the position is the same as the straight leg lowers only inverted and in load bearing.

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.

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A PhD student at the University of Limerick is conducting a research project on evaluating PILATES on mental health symptoms for persons with multiple sclerosis.

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