National Fitness News eZine Summer 2017

1 News Room

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Health, Fitness Nutrition

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Outdoor Summer Workout

6 Using small props in your classes 8 Summer Glutes

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10 Glute Activation 12

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On the 19th June 2017 students on the CEHF, HCEHF, DEHF and the B.Sc. received their official University of Limerick (UL) results. Congratulations to all successful students. The past few months of hard work and commitment has paid off. We look forward to celebrating your achievements at the UL Conferring Ceremony on Friday 25th August.

NCEF autumn 2017 programmes offer you a lot to choose from as part of your continuing professional development and lifelong learning opportunities. The CEHF will operate both in Dublin and Limerick on a part-time basis and also through the Colleges of Further Education. Year 2 HCEHF will run for the first time on a full-time basis in Dublin. Year 3 DEHF - full-time day at UL and the B.Sc. Year 4 will operate on a full-time day and part-time weekend also in UL. All NCEF eLearning courses will be on

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offer for the Autumn semester. We urge you to get your applications in early.

For the summer issue we have two feature articles that will assist your clients in “activating their glutes”. The glutes are one of the largest muscle groups in the body and are vital for both life and sport. Each article is linked to videos which demonstrate the exercise. Personal Trainer, David Last gives you his top 4 picks on equipment and shows how you can take your workout to the outdoors. Finally, Peppy Neville gives you an insight into some useful “props” to integrate into your Pilates workouts.

At all times we welcome feedback and if you have an article you would like to contribute, please contact us. Have a great summer!!!

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Repeats Day Venue: University of Limerick Date: Tuesday 22nd August 2017

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Time: 19H100 Further information: Click here

Summer Conferring Ceremony Venue: University of Limerick Date: 25th August 2017

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Time: 15H15 Further information: Click here

NCEF eLearning Modules Autumn 2017 Active Ageing Facility Operations

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Studio Cycling Wellness Coach

NCEF Tutor Karl Fleming featured on the PESS Blog on June 19, 2017. Karl is a structured PhD student and is currently in year 3 of his doctoral. His reearch pertains to the effects of physical activity, namely, Pilates on mental health outcomes in persons with Multiple Sclerosis (MS). On the PESS Blog, Karl gave a small insight into his research. It can be viewed here Karl tutors on both academic and practical areas on NCEF Programmes of Study. The NCEF are extremely proud of Karl and all of his achievements and look forward to supporting him on the rest of his Doctoral journey.

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

Well done & congratulations to two NCEF Graduates Aidan McMenamin (CEHF) & Steven Young (B.Sc.) who reached the top of Kilimanjaro in the aid of Limerick Suicide Watch. Super achievement.

Successful applicants will get the opportunity to train under TI High Performance coach Lynne Algar alongside current Development athletes and previous NCEF scholarship recipient Kieran Jackson, who has recently completed his final year on the B.Sc. In Exercise & Health Fitness.

Pursuing a career as an Elite triathlete does not have to mean putting your studies and ambitions for academic achievement on hold. A growing number of Triathlon Ireland's High Performance Development athletes balance study and training full time, and because of their hard work are able to access university scholarships.

The NCEF scholarship is the first to be offered specifically for triathletes. It allows recipients train alongside other elite athletes from Munster Rugby, Athletics Ireland and Swim Ireland at the University of Limerick Campus.

The NCEF Scholarship funds all course fees for the Higher Certificate in Exercise and Health Fitness which is a Level 6 Major Award on the National Framework of Qualifications and accredited by the University of Limerick. It is a stand-alone qualification and also forms 2 years of the pathway to the L.7 Diploma and L.8 Batchelor of Science in Exercise and Health Fitness for which the scholarship may be extended .

The NCEF Website has further information on the course pathway and details on the list of courses available.

NCEF/TI Application Form NCEF/TI Athlete Charter

What do the common cold, the flu and running have in common? All three are contagious, according to a new study.

As inspiration for this study, the authors noted how certain behaviors seem to have become “contagious” across social networks and wondered whether exercise was one such behavior. They looked specifically at running data logged by about 1.1 million individuals worldwide over 5 years.

The runners used fitness trackers and shared the data digitally with friends.

The scientists then studied the participants’ exercise patterns and social ties to determine how—and whether—a person’s exercise habits influenced the habits of another person in the social network.

Post-analysis, the researchers confirmed that exercise is, indeed “contagious.” However, they found that the contagion isn’t spread equally.

Interesting research is emerging on the specific benefits of milk in sport, with potential roles in the areas of recovery nutrition being explored. Milk naturally contains nutrients that can help address the 3 ‘R’s of post-exercise recovery: 1) REFUEL: Milk contains lactose which can help to start the refuelling of carbohydrate stores. Flavoured milks – which contain higher carbohydrate amounts in the form of added sugar – may be useful after a very intense session, or when quick recovery is needed.

2) REPAIR: Milk provides the high-quality proteins, whey and casein.

Protein plays a valuable role in the normal growth and maintenance of muscles.

3) REHYDRATE: Milk is a fluid (naturally composed of about 87 % water) and naturally contains electrolytes such as potassium.

As well as being an affordable, natural, versatile and widely available choice after exercise, milk provides a range of vitamins and minerals which have roles in health that are particularly useful for those who are active.

For example, milk provides calcium, protein and phosphorus to support bone health; vitamin B2 to assist with energy release; iodine to contribute to normal cognitive (brain) function; and vitamin B12 to support normal functioning of the immune system.

Did you know?

The Department of Health’s Food Pyramid recommends 3 servings from the ‘milk, yogurt and cheese’ food group; with 5 servings recommended for those aged 8-18 years. Serving examples include: 200 ml of milk; 125 ml of yogurt; or 25 g of cheddar cheese.

Elite Irish Athletes - Powered by Dairy Source: National Dairy Council

“Less active runners influence more active runners, but not the reverse,” the authors said, suggesting that a leader may be more motivated to maintain his superiority over a less active individual.

There was also a gender differential in the data.

“For example, men report receiving and being more influenced by social support in their decision to adopt exercise behaviors, while women report being more motivated by self-regulation and individual planning,” the authors reported. “Moreover, men may be more competitive and specifically more competitive with each other. Experimental evidence suggests that women perform less well in mixed gender competition than men, even though they perform equally well in non-competitive or singlesex competitive settings.”

These findings add to our understanding of how exercise habits develop, and may have widespread implications, according to the authors. They theorized that social relationships could have a far greater impact on physical activity “than policies that ignore social spillovers.”

The study was published in doi:10.1038/ncomms14753).

Source: IDEA Fitness Journal, Volume 14, Issue 7

More and more athletes are cutting out meat and dairy. The plant-based diet, favoured by well-known celebrities is becoming increasingly popular.

A growing number of fitness enthusiasts and athletes in a range of sports are benefiting from eating whole, plant-based foods.

Interviewees in the Irish Times Health Supplement article report on the very positive impact vegnism has had on their lives, from sports performance, increase energy, clearer mind and overall higher energy levels.

(2017; Please click here to read the full article.

Introduction As we head into July we should aim to get a more active and outside more.

This really could be anything like cycling to work, getting a run or walk on your lunch break to even trying to bring your normal gym workout session outside.

I’ve always been a huge fan of training outdoors. I try and bring my fitness work outside at least twice a week, mostly hitting a trail run, a full body workout with limited equipment on offer

or even a hike on a Sunday morning.We spend enough of our day inside and now is the time to get out and active and boost our vitamin D levels. The following workout could be taken on your holidays!

that are portable and quite versatile, so that you have many options on how to use it. Resistance bands, kettlebells and a basic set of gym rings or suspension trainers are my top 3 fitness tools to use.

Equipment

Having said that just using your own bodyweight is just as good too if you have no equipment on offer. The biggest obstacles I hear from people are they haven’t got the time to train and when

You don’t need the best of equipment for the most effective workouts. I feel the best equipment out there is items

they do, they don’t really know what to do, to get the most out of their session.

The sessions I have put together here are perfect as you don’t need much time, space or equipment and the aim is to construct workouts that will work the full body in one session.

Park gym bench

Suspension Trainer

Almost every park dotted around Ireland now has gym some equipment.

From monkey bars, pull up and dip bars right down to some tricky looking equipment also. Having access to a basic pull up bar or park bench is very useful and the options are endless when putting a workout together using them. The emphasis of the routine is to move through the full circuit of exercises for 15 mins, resting for 1 minute at the end of each full routine.

This is another super tool that most gyms will have these days. It’s also a very easy piece of equipment for the local park, house or even in the suitcase if you find yourself on the road a lot.

These exercises will strengthen the legs, core and improve the upper body whilst developing some power.

Simply hook the straps up to a door frame, tree or railing and you’re good to go.T he routine below is another full body routine consisting of squats, rear lunges, pulls, presses and a core combo at the end. All you need is 15 minutes so give it a go.

Kettlebell

Pull-up Bar

The kettlebell is an excellent exercise tool and is something I recommend everybody to have about the house. It’s perfect for a home or park workout. It’s versatile and quite easy to bring on the road as you can perform so many movements with it. I combined the jump rope, kettlebell, resistance band and the ab mat for a full body home workout routine.

Ideally, I would recommend that you work through the routine and once completed take 2 minutes rest and repeat again for 3-4 more rounds.

Most parks will have a bar just like this. Some of my clients have a goal to be able complete a full pull or chin up. This is a very achieveable goal with a little time and practice.

The video below will include some good advice on how you will be able to achieve you first full pull up this summer in your local park.

Biography David Last is a Dublin based personal trainer,writer and guest speaker working from Terenure Dublin 6w. He was raised into a very active family with lots of sporting connections its no wonder he chose a career in health and fitness. His first sniff of professionalism in fitness was his 3 year soccer scholarship program at UCD in 2007 when he was 19. He spent 3 great years here studying sports management while playing for UCD and had the opportunity of representing Ireland and a variety of levels. All this valuable experience gained over this time has been brought into his current personal training business David Last Fitness. He can be contacted here

Introduction

of small equipment

So…. you’ve been

to your routine.

There is a wide variety to choose from but my favourites are the dynaband, the stability ball, the soft ball, the magic circle and the foam roller. These are all inexpensive, lightweight and portable which make them ideal for class use.

teaching Pilates for a while now.

You’ve watched your class progress from beginner level to intermediate and maybe some of your clients can even tackle the advanced exercises.

On the other hand, maybe you have a class or client who has come so far but doesn’t seem to be able to progress beyond that. Or maybe you are just looking for a way of adding variety to your classes.

If you can identify with any of this, then you might want to consider adding some pieces

1: Dynabands Dynabands provide adjustable resistance for both stretch and strength exercises. There are two main types – the flat ribbon type band and the ones made from tubing with handles attached at either end. The flat ribbon type is the kind usually used in Pilates as it is easier to manipulate around the body and is more bare-foot friendly that the tubing type. When choosing bands, make sure they are long enough. A general rule of thumb is that they should be within 8 inches of you height. Use a resistance level in the medium to medium-heavy range. It may be necessary to use different strengths for upper and lower body exercises.

Uses 1) Adding Resistance e. g. placing a band around the foot of the working leg in the Side Leg Series.

Click on the video image on each photo to view a demonstration of the exercises.

support the weight of the leg while circling it, making it easier to stabilise the pelvis.

5) Simulating the Reformer: Place band around the feet with ends held in each hand and perform upper body rowing action on descent phase of the Roll Up.

2: Stability Ball Its original use was as a means of challenging balance and stability.

However, depending on where it is positioned it can also act as leverage as well as providing light resistance. Correct ball size is important. When seated on the ball, your thighs should be parallel to the floor and at right angles to the body. The angle at the hips can be slightly bigger but should not be smaller. A guide to correct ball size is as follows: Height

2) Provides Assistance: e.g. the Teaser. A band around the feet and held in each hand can help lift the spine into a seated position.

4’11” – 5’4” 5’5” – 5’11” 6’ and over

Ball size 55cm 65cm 75cm

3) Movement clarification: e.g. Breast Stroke Prep. Holding the band in both hands behind the back encourages correct positioning of the shoulder girdle.

Uses

4) Aid stability: e.g. Single Leg circle. Place band around the foot of the working leg with the ends held in each hand. The band helps to

1) Challenges balance. By lying supine, prone or laterally on ball, balance will be challenged which automatically engages core muscles and

stabilisers.eg. Ab Prep , Breast Stroke, side bend. The core can be further challenged by using bridging positions eg.

Plank with feet on the Ball

3) Adds Resistance. Holding the ball in your hands while performing the Roll Up will increase resistance on the up phase.

2) Increases leverage. Eg. Double Leg Stretch gripping the ball with the legs will increase leverage thus challenging stability more.

4) Provides neuro-muscular feedback. Eg. Shoulder Bridge with feet on the ball. In the up position, the muscles of the ankle will automatically kick in to stabilise.

3: The Soft Ball

it offers a whole new range of exercises which marry well with the more traditional ones.

Uses

Also known as a mini ball or physio ball. As the name suggests this is a soft, inflatable ball that ranges from 6-12” in diameter but 9-12” is the most suitable size for Pilates. It is one of the more versatile pieces of equipment, as due to its’ size and softness it can be placed in various positions. It can be held between the knees or ankles, as well as in the hands. It can be used as a support for the spine when placed either at the lumbar or thoracic regions. It can be placed beneath the pelvis or feet to challenge stability. The options are numerous.

1)

Massage Tool. Put your weight on the roller in different locations and gently roll the body part over and back for release of tension.

2)

Body Part Prop. When placed under the knees it can help to lengthen and relax the spine.

3)

Improves Stability. Similar to the stability ball, the unstable surface engages core muscles in order to stabilise. Eg. Toe Touches. For even more of a challenge, try performing a Push Up with either the feet or the hands on the roller.

4)

Stretch Support. The curved surface can facilitate deeper stretches.

Because you’re not far from the floor you can relax into the stretch without fear of falling off e.g. Hip Flexor Stretch.

Uses 1)

Provides support. Placed behind the lower back it helps to support it in exercises like the Half Roll back.

2)

Adds Resistance. Placing the ball between the ankles when performing The Hundred and squeezing will increase the intensity for the adductors.

3)

Challenges stability. Resting the feet on the ball when performing Plank with Knee Pull In will challenge stability and activate the core muscles more.

4)

Provides focus. Holding the ball in the hands during Oblique Roll Backs can facilitate the movement as you ‘follow the ball’

5)

Provides Assistance. Positioned beneath the sacrum, it can provide assistance when performing the Roll Over.

6)

Promotes greater self-awareness. When placed beneath the ribcage during the Side Kick, you become more aware of any movement in the upper body whilst performing the exercise.

4: The Magic Circle Also known as the Pilates Ring or Fit Circle, it measures 13” in diameter and is made of flexible metal or rubber with softer pads on either side. It provides gentle to moderate resistance.

Uses 1)

Adds resistance. Placed between knees or ankles it provides resistance for the adductors. Can also be used to add resistance for pectorals when held in the hands eg. Scissors

2)

Can make some exercises easier. Eg Open Leg Rocker. Position the ankles inside the ring and grip the ring instead of the ankles when performing the move.

3)

Can promote optimal body alignment as the circle determines arm position e.g. Spine Stretch Forward.

5: Foam Rollers Originally intended as a rehabilitation tool, the foam roller is making its’ way into mainstream fitness classes. There are many shapes and sizes available but the most commonly used is 36” long by 6” in diameter. While it is more limited in terms of adaptation to the traditional Pilates exercises,

Conclusion Before you use any of these props with a class it’s important that you have a good understanding of how each of them can be used. They need to be used appropriately and with due consideration for the intent of the original exercise which should not be sacrificed simply to include the prop. Rather the prop should facilitate and enhance the exercise.

For this reason, while the majority of Pilates exercises can be adapted to include a specific piece of equipment, there are some that just don’t work well. Likewise, there are some very good non-pilates exercises which are very effective when performed with a specific prop and which can be incorporated into a routine. A useful book which illustrates exercises using various small props is: Ellie Herman’s Pilates Props Workbook (2004), United States: Ulysses Press.

Biography - Peppy Neville, BA, DEHF Peppy Neville is a tutor on the Certificate, Higher Certificate and Diploma in Exercise & Health Fitness . She has been involved with the NCEF since 2001.

Introduction 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.

The following Summer Glutes workout is 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

EXERCISE NO.2 : Bench Step Up Teaching and Safety Points: The high-stepping action will strengthen your glutes, hamstrings, and quads. The trick is to 'pull' yourself up using only your heels to push through the bench, and squeeze your glutes hard at the top of the movement.

Step 1: Stand to the front of the bench, arms by your side with palms facing outwards; keep your shoulders relaxed, back and down and engage your core musles (belly to spine).

Step 2: Place your left foot firmly on top of the bench and use it to lift your body weight. Squeeze your glutes and hams at the top, and hold your left knee up to hip height (90° at knee joint).

Step 3: Slowly lower your weight back to the floor, touching down softly and quietly. Pause briefly and move into the next rep. Complete reps with the right leg, then repeat with left.

To progress this exercise you can add a weighted medicine ball, or kettlebell and you can increase the speed. To adapt the exercise, lower the bench.

EXERCISE NO.1 - Glute Activation Lunges Teaching and Safety Points:This multi-directional (multi-planar) lunge is intended to activate your glutes, which protect your knee during walking, running and jumpingtype activities. It would be recommend learning this exercise first without your arms/weight and only progress to the arm/weight as you feel comfortable Step 1 Stand with your feet together, engage your core muscles (belly to spine), roll your shoulders back and down (shoulders away from ears). Hold the medicine ball at chest level.

Step 2 Imagine that you are standing on a clock facing 12 o'clock. With your right foot, step behind your left leg (both feet remain pointed forward) to the 3 o'clock position. Once the right foot is behind, begin to bend at the hips. Push the hips backwards as you shift your weight over your right foot. Continue shifting your weight until your right knee is aligned directly over the second toe of your right foot. Your left knee is bent and the left heel is off the ground.

Step 3 As you lunge, rotate your arms and torso. The weight of the medicine ball should increase the load on your glute muscle group. Firmly push off with your front leg, activating both your thighs and butt muscles to return to your upright, starting position.

EXERCISE NO. 3: Inverted Flyers Directions: Step 1: Stand with feet hip-width apart. Engage your core muscles. keep your shoulders relaxed, back and down. Your arms are hanging comfortably along your side.

Step 2: With the right foot planted on the ground, lift the right knee to hip height. Bend the elbows to ninety degrees. As you raise the right knee, swing the left arm forward and the right arm back.

Step 3: Continue to engage the core muscles to keep the back straight. Lean forward on the left hip as you extend the right hip behind you. At the same time, reach the right arm forward and the left elbow back. Keep the left foot firmly planted into the ground to maintain balance and stability. To help maintain balance, find a spot on the floor and fix your gaze on that spot. This will create additional stability.

Step 4: When you have reached what you feel is your end range-of-motion while balanced on your left leg, fully straighten the right elbow, keeping the arm at shoulder height. At the same time straighten the knee straight back to create full hip extension. Try to keep the hips level.

Hold this position for 3-5 seconds.

Step 5:Keep the core musclces engaged as you return to an upright, standing position. Repeat this movement for a 40 seconds. Change sides and repeat for the same period of time To progress this exercise you can add a dumbbell.

EXERCISE NO. 4 Glute Bride Single Leg Progressions The glute bridge is one of the best movement so stretch your hips, activate and strengthen your glutes and prevent and alleviate low back pain.

Directions: Step 1: Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Contract your core muscles to flatten your low back into the floor - try to maintain core contraction throughout the exercise.

Step 2: Exhale and drive the hips up as high as possible, squeezing the glutes hard. Keep your belly button drawn in and do not let the hips drop or the knees falling in or out.

Step 3: Inhale and bend the left leg to 90 degrees, then exhale straighten the leg up straight toward the ceiling. Inhale, hold at the top, squeezing the glutes and keeping the core engaged.

Step 4: Inhale slowly lower the leg back to the mat and then lower the hips. Work for 40 seconds and then change legs.

EXERCISE NO. 5: Hip Extensions Directions: Step 1: Starting Position: Kneel on a mat, knees and feet should be hip distance apart, hands under the shoulders,, fingers pointing forward and you feet pointing towards the wall behind you. Keep your neck long and engage your core muscles.

Step 2: Extend your left leg back and lift off the floor to hip height. Be careful not to let your lower back sag or arch.

Step 3: Maintain a strong, stable core, engage the glute muscles and lift the leg up towards the ceiling. Move only at the hip joint. Only raise the leg to a height where the low back position can be stabilised. Repeat this movement for a 40 seconds. Change sides and repeat for the same period of time

Introduction The hip joint connects the lower limb to the trunk. The gluteal region is the posterior portion of the hip joint and governs hip extension, external rotation, abduction as well as stabilisation of the hip and knee. It is made up of the gluteus maximus, gluteus medius, gluteus minimus, and several other smaller muscles, in particular, the piriformis muscle. If a muscle is placed in a lengthened position for a long time, it relaxes and is incapable of contracting efficiently, this is known as atherogenic muscular inhibition (AMI). In the case of the gluteal region, it is sometimes called “ ” When you think of the time you spend sitting, it is alarming how easy it soon adds up. In the modern world, we spend a lot of time sitting during the day causing the gluteal muscles to remain in a lengthened position for a considerably long time.

When the gluteal muscles are not functioning correctly, other joints may become affected and injured. Also, other muscles may try to compensate for this. Other injuries may result from gluteal AMI. While it is impossible to avoid sitting in modern life, we can get our clients to activate their gluteal muscles to help prevent AMI and other injuries. This can be done by encouraging them to stand when possible and using gluteal activation exercises.

Activities or Sport

Condition

Signs & symptoms

Rehab time

Rotational sports (hurling, tennis).

Piriformis syndrome.

Pain; Numbness; Pins & needles to the back of the thigh, lower leg or foot.

4-6 weeks.

Rotational sports (soccer, GAA).

Femoral acetabular impingement (FAI).

Pain in anterior lateral hip, Lack of speed, Pain with hip flexion (sprinting, squatting).

>9 months*.

Rotational sports (hurling, tennis).

Anterior cruciate ligament (ACL).

Sudden pain, Extensive swelling, Knee buckling, Inability to walk

6-9 months*.

Sprinting (Soccer, athletics).

Hamstring strain/tear.

Sudden pain in the back of the thigh.

2-6 / 6-10 weeks.

Sprinting (Soccer, athletics).

Adductor strain/tear.

Sudden pain in the back of the tighg

2-6 / 6-10 weeks

Endurance sport (athletics).

Patella-femoral pain syndrome (PFPS).

Pain at anterior knee when running, Squatting, Climbing/ descending stairs.

2-6 weeks.

Endurance sport (athletics).

Knee osteoarthritis (OA).

Severe pain in anterior knee when running, Squatting Climbing/ descending stairs.

6-9 months*.

* Treated with surgery, time reflects rehab from surgery.

The aim of any prevention, rehabilitation or prehabilitation exercise is to transfer the skill from a controlled environment to a match or competition scenario. In the case of AMI, you are trying to encourage the gluteal muscles to engage during activates that require hip extension and most importantly hip and knee stability.

The movements in jumping and running utilise a combination of hip extension, knee extension and ankle plantar-flexion, this compound movement is often called triple extension. To help athletes better visualise and comprehend a movement coaches use a technique called cueing.

Popular cues to improve gluteal activation include “ .”

(For hip extension) and “ .” (For hip external rotation and abduction).

A straightforward and efficient method of engaging the gluteal muscles is to use mini-bands. When used correctly they give your client feedback such as feeling the glutes working rather than the quadriceps muscles or similarly because a previously painful move such as squatting is no longer painful.

Click on the video image to view a demonstration of the exercises.

1. Band Walks Using the single leg half squat with your client can help to see if AMI is affecting the dynamic stability of their hips, especially if they play sports such as soccer, hurling or GAA. Get your client to perform a single leg half squat if they feel pain refer them to a qualified health-care professional. If you see any compensation strategies try using the following gluteal activation exercises. Typical compensation strategies include: Excessive arm movement to balance, ● Leaning in any direction, ● Extreme pelvic tilt or rotation, ● Stance leg’s knee moves inwards, ● Non-stance leg’s knee not held in neutral, ● Touchdown with non-stance leg, ● Stance leg wobbles noticeably.

This exercise is performed in the which is the position in which an athlete is the most stable and is able to quickly perform athletic manoeuvres such as jumping, running and tracking back.

The band can be placed above or below the knee.

Additional bands can be put on the ankle or toes for added resistance.

2. Lateral Ban Walks Athletes rarely move only forwards and backwards, they often have to move laterally.

Performing this exercise encourages your client to push off with the optimal leg using the large gluteal muscles rather than pulling with the adductors.

5. Goblet Squat The squat is one of the most common exercises used to improve athletic performance. It uses multiple joints that replicate athletic movements such as jumping but can be difficult to master.

The box squat allows your client to reach a lower position in relative safety.

Using the goblet grip transfers the weight to the front of the body enabling the load to better sit over the centre of gravity. Elevating the heels prevent any restrictions further down the kinetic chain (we talked about this in a previous article) effecting movement further up the kinetic chain. This can be enhanced with the use of a mini band to add resistance's and feedback.

3. “Glut� Bridges (with Band) This exercise encourages the gluteal muscles to activate during hip extension with the knees in flexed position which helps prevent the hamstrings from compensating for the gluteal muscles. This can be enhanced with the use of a mini-band for resistance's and feedback.

Conclusion I hope using these exercises can help you and your clients prevent any of the injuries linked with AMI. The goal is for the client to complete athletic manoeuvres as if they were using the bands but while not using the band, by using cues.

The biggest factor for injury is having had a previous injury. Ideally, you would want the client to perform the single leg half squat without any compensation strategies. If they have had any of the injuries linked with AMI and they need work on the single leg half squat incorporate these exercises into their programme as the main session until the single leg half squat is performed without compensation strategies.

As with all exercise, following the principles of progressive overload is the key to adaptation. Once your client can perform all exercises and single leg squat correctly, incorporate these exercise into their warm-up to maintain proficiency.

4. Clam (with Band) This exercise encourages the gluteal muscles to activate during hip extension with the knees in flexed position which helps prevent the hamstrings from compensating for the gluteal muscles. This can be enhanced with the use of a mini-band for resistances and feedback.

Remember, rehabilitation is training, training is rehabilitation. If the condition of the client worsens stop the exercises and refer to a health-care professional. Above all, reduce the time spent sitting wherever possible.

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.

There is no “one” fitness instructor qualification that is recognised worldwide.

Each country is responsible for the recognition of foreign qualifications in its own jurisdiction.

All NCEF course on the UL/NCEF Flexible Learning Pathway to the B.Sc. in Exercise & Health Fitness are accredited by the University of Limerick and are placed on the National Framework of Qualifications (NFQ, Ireland) at levels 6, 7 & 8 and at levels 5 and 6 on the European Framework of Qualification (EQF).

The NFQ provides a structure (a framework) to compare and contrast the level and standard of different qualifications. It makes it easier for you to explain to others what qualifications you hold, or are studying for. This becomes very important when you are considering further learning or when you are applying for a job – at home or abroad. The NFQ is used to compare Irish qualifications with foreign qualifications, thus, acting as a valuable tool for Irish citizens travelling abroad who wish to use their Irish qualifications.

Europe If you are seeking work in Europe and are experiencing difficulties having your Irish qualifications recognised abroad, the following may be of use:

If you hold an Irish Education and Training award, contact the Enic-Naric* office in the country where you want the award recognised.

Contact details for each centre are here.

Quality and Qualification Ireland (QQI) have published a very informative leaflet on travelling abroad click here.

Rest of the World Again each country is responsible for the recognition of foreign qualifications in its own jurisdiction. In particular Australia has very strict guideline on instructors maintaining their continuing education.

It is important when travelling abroad to seek work in the fitness industry to keep these tips in mind: 1. Copies of Qualifications: Bring copies of all of your NCEF fitness qualifications including a current Occupational First Aid (OFA) Certificate 2. UL Transcript of Results In order to obtain a copy of your official academic transcript, you will need to put your request in writing to the UL office saa@ul.ie, advising us of your student Id. number and a forwarding address. If you have forgotten your

student ID number, please ensure that you advise your date of birth, your programme of study and the year you commenced your studies. There is a €10 cost for your official transcript so please ensure that you send either a cheque, postal order or bank draft made payable to the University of Limerick for the amount of €10.

Further information is available here 3. REPs Ireland Membership.

You might consider availing of REPs Ireland Membership. REPS Ireland is a member of ICEREPs which is the International Confederation of Registers of Exercise Professionals. This is a mechanism by which National REPs recognise exercise professionals who may transfer from another National REPs. If a REPs Ireland Exercise Professional moves to another country to seek employment, they should register with that countries own National REPs register. This will be facilitated by a 'Letter of Portability' that can be requested from the REPs Ireland office.

Further information is available here 4. NCEF Head Office Contacts: The office will be happy to verify your qualifications to any prospective employer. We have a standard letter that we can give graduates. Please email ncef@ul.ie with your requests.