National Fitness e-news
From the Directors Chair Welcome to the January 2015 issue of National Fitness News Ezine 2015. As we start this new year I hope you find the content of this edition packed with ideas, options and information that will be of benefit to you and your clients throughout the year. Thank you to Sarah for all her input in putting this edition together. Thank you to all our contributors for preparing articles we all so much benefit from. While we read now we can refer to often.
Congratulations to all our students who will be graduation this 21 January 2015, we do hope you enjoy your day and look forward to meeting you on campus. Wishing you happiness and success in 2015 Áine Áine Ní Chonaill Managing Director, NCEF
As always we try to bring a mixture of articles and up to date information this edition includes updates from active ageing to performance analysis and lots in between. For the group instructor / Personal trainer there are articles on Piloxing and Zuu among other emerging trends to mention but a few . As always nutrition and exercise go hand in hand I do hope you enjoy Alexandra’s article. As you face many challenges in the coming year we hope this Ezine will be of help to you.
From the Editors Chair Happy New Year and welcome to the first issue of National Fitness News E-zine for 2015. This is a perfect time to set your new business and personal goals to give 2015 the kick start that it needs. If adding to your qualifications is one of your goals for this year, then the NCEF has many specialist courses on offer, including Part time and e-learning. Don’t miss out on the special offers available for a limited period on page 9. Please visit our new website www.ncef.ie for information on all course options. I hope the articles inside this publication inspire and motivate you to continue along the NCEF course pathway. Many thanks to all the professional contributors to NFN Ezine.
I will be posting upcoming job prospects for our graduates on Facebook and Twitter.
JOIN OUR COMMUNITY OF FITNESS PROFESSIONALS Keep up to date with what’s happening within the NCEF and the fitness industry by connecting with Fitness Professionals on the NCEF Facebook and Twitter pages.
Finally, I would like to wish you all a very healthy, happy and successful 2015. Sarah Sulliman NFN Editor
UL WINTER CONFERRING CEREMONY Saturday 10th January 2015 in the University of Limerick This applies to the cohort of students from 2013/2014 who successfully received their official University of Limerick results in Sept 2014. For further information on times, gown collection, photography and guest pack, please click the link: http://www2.ul.ie/web/WWW/Administration/Ceremonies/Graduate_Conferring's/Information_for_Graduands National Fitness E-News 2
10 24 Table of Contents 3
Contents
4
News Room
6
Spring Special Offers
Features 5
Over-50 Overweight & Obesity Rates High in Ireland
7
Understanding Cognitive Impairment & how physical activity & exercise helps
10
New Emerging Masterclasses
14
Piloxing
17
Optimizing Nutrition for Health & Performance
24
Performance Analysis in Irish Sport
07 NCEF MISSION STATEMENT To provide an outstanding educational experience, through courses of excellence, whilst meeting the practical and professional needs of the modern fitness instructor.
Regulars 12 27
Graduate Profiles By Jeffrey Fitzgerald Fitness Professionals Ireland (FPI)
Front Cover: Aaron O Brien HCEHF Year 2 Student @ 2014 Joey Hannon Memorial Triathlon Photographer: Damien Jackson www.djackson-images.com
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.
NCEF Management & Administration Team NEWS UPDATE: The NCEF is the first and currently the only fitness instructor qualification in Ireland which is awarded by an Irish University (a statutory award).It is mapped through academic pathways to the European Qualifications framework and to European Industry standards through the European Health Fitness Association body (EHFA )fitness industry standard .
The NCEF are delighted to have had the opportunity to have its already Academic approved Level 6 QQI award, EQF Level 5 now aligned and audited to EHFA Level 5 Exercise for Health Specialist industry standard .
University of Limerick Sports Hall of Fame The NCEF would like to congratulate Mike Jones operations manager at UL Sport Adventure Centre on his latest achievement.
Above: Mike Jones
Mike was part of a crew who took "Line Honours" at the Round Ireland Yacht Race 2014. Mike and crew showed perseverance and skill in challenging conditions to be the first yacht to cross the finish line in the one of the world's premier offshore yacht races. In doing so they also raised money and awareness for a very worthy charity, Care for Shane.
The NCEF team would like to congratulate Sharon and Jason on the arrival of baby Adam.
National Fitness E-News 4
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Reprinted with permission from Dr Anne Nolan, The Irish Longitudinal Study on Ageing (TILDA)
A new report from Trinity College Dublin offers troubling data on overweight and obesity rates among adults 50 and older in Ireland. According to the Irish Longitudinal Study on Ageing (TILDA), 4 out of 5 of the 8000 adults surveyed over a 10-year period were overweight and obese. To determine these rates, researchers analysed BMI and waist circumference. Key Findings • Based on body mass index (BMI) measurements, 36% of Irish over 50s are obese and a further 43% are overweight. • Based on waist circumference measurements, 52% of Irish over 50s are ‘centrally obese’, i.e., with a ‘substantially increased’ waist circumference, while a further 25% have an ‘increased’ waist circumference. • Using BMI as an indicator of obesity, a higher proportion of men (38%) are obese than women (33%); however, using waist circumference as an indicator of obesity, a higher proportion of women (56%) have a ‘substantially increased’ waist circumference than men (48%). • The prevalence of obesity in Irish men over 50 is comparable with US men over 50 (while English rates are much lower). • The prevalence of obesity in Irish women over 50 is lower than among comparable women in the US, and broadly similar to the prevalence among older English women. • There is a much stronger relationship between obesity and socioeconomic status for Irish women than for Irish men; for example, 39% of women in the lowest quintile of wealth are obese, in comparison to 24% of women in the highest wealth quintile. • There are strong relationships between obesity, particularly central obesity, and cardiovascular diseases such as angina, heart failure and heart attack; 21% of centrally obese men report at least one cardiovascular disease compared to 14% of men with a normal waist circumference. Corresponding rates for women are 17% compared to 11%. • Cardiovascular disease risk factors are more prevalent in those with central obesity. For example, 48% of those with central obesity report a doctor’s diagnosis of high blood pressure compared with 22% of those
with a normal waist circumference. 11% of those with central obesity report a doctor’s diagnosis of diabetes in comparison with just 2.5% of those with a normal waist circumference. • Chronic conditions such as arthritis are more common among obese individuals; for example, the prevalence of arthritis among obese women is 44%, compared with 25% of women with a normal weight. World Health Organisation Body mass index classifications Classification Underweight Normal Overweight Obese
BMI (kg/m2) <18.50 18.50-24.99 25.00-29.99 >30.00
Waist circumference classifications Metabolic Risk Classification Normal Increased Substantially Increased
Waist circumference (cm) Men
Women
<94
<80
94-101
80-87
≥102
≥88
”At a time when the Irish health service is faced with the challenge of delivering services with fewer resources, the findings that obesity is associated with a significantly higher use of health services is a cause for concern, “explained Anne Nolan, PhD, and TILDA research director. In a press release, “A greater focus on health promotion and prevention is required to not only improve population health and well-being, but also to ensure the future sustainability of our health system.” Read the report in its entirety at http://tilda.tcd.ie/assets/pdf/Obesity_Report.pdf
CONTINUAL PROFESSIONAL EDUCATION (CPE)
Don’t miss out on this UNIQUE opportunity to progress and obtain an Irish and internationally recognised Educational credits Statutory Awarding Body “University of Limerick”
OFFER 1: A single E Learning / Blended learning modules costs €825 or €780 FPI , in this offer you can add an additional E Learning module 15 ECTS for a total of €1195!! Therefore two E Learning 15 credit modules for a total cost of €1195.00. A total saving of €455.00 OFFER 2: A 30 credit module costs €1195 or €1150 FPI in this offer add an additional E-learning blended learning 15 credit module for a total of €1540!! Therefore a 30 credit module and a 15 credit E Learning module for a total cost of €1540. A total saving of €480.00
MODULES: ● Facility Operations (E learning 15 ECTS) ● Fit for Life, Lifestyle Management (E learning 15 ECTS) ● Health Related Activity for Children (E Learning Learning 15 ECTS) ● Active Ageing for Older Adult ( E Learning Learning 15 ECTS) ● Studio Cycling / Spinning (Blended Learning 15 ECTS) ● Strength & Conditioning (Traditional Contact 30ECTS) ● Personal Training (Traditional Contact 30ECTS) ● Pilates (Traditional Contact 30ECTS)
Terms and conditions apply 1 Payment in full prior to first course commencement date 2 Both modules booked at same time 3 Non refundable deposit 4 Not available with other offers 5 FPI price quoted above
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Understanding Cognitive Impairment & how Physical Activity & Exercise Helps
By Patricia Dawson
Regular exercise is well documented to promote overall improvements in health. Many studies to date have specifically demonstrated improvements in cognitive functioning and brain structure of older adults. As fitness professionals we are all aware of the healthy body- healthy mind connection and how this works. The physical explanation being: the endorphins/serotonin hypothesis (happy hormone release). The psychological explanation being: improved mastery (accomplishments), distraction (from daily stress), self-perception and social interaction. Although, as always, further research is necessary to refine our understanding of the extent to which exercise and other health behaviours influence the onset of cognitive impairment. Even if nobody is quite sure how it all works, it does! Hello Brain In an article in the Irish Times supplement (18th Nov) Oonagh O'Mahony mentions the Hello Brain campaign. This is an innovative project led by Trinity College Dublin which aims to raise public awareness of the importance of investing in brain health to help support independent living in older years. As the world's population is ageing more research is going into ways to prevent or ward off illness such as dementia, Alzheimer's or memory loss. The researchers involved in Hello Brain hope to demonstrate that modifiable lifestyle factors, such as physical mental and social engagement, can help to protect brain health and function. The importance of cognitive health is becoming widely acknowledged and 'healthy life years' are now considered more of a necessity than in previous generations. The focus for seniors today has shifted from the number of years they will live to the quality of life ; changing the emphasis from quantity to quality. But this campaign is not just aimed at older populations, it is something everyone needs to think
V.I.P.S. Understanding in simple terms what happens to the brain with these conditions goes a long way to being able to structure activity sessions for older people. It is much easier to do this if we accept that most of our older participants will have some age related decline in both physical and mental abilities. But, we must take a person-centred approach to designing programmes that are key to remaining healthy and active in later life. Too often older people are told what is good for them, what they need to do in order to remain healthy but are never considered in the planning of these activities.
Many older adults have lived and worked very well in younger life and end up feeling they are on the scrap heap just because they have some form of disability. Attitudes need to change towards mental health and well-being. It is not rocket science, but identifying things which get in the way of an activity programme being "person-centred" is very important. Professor Dawn Brooker has produced a free kit to download titled Care Kit for VIPS. (see example below). While the kit is aimed at personnel working in the care setting it is nevertheless worthwhile to the fitness instructor who may be thinking of applying for work in that area. http://www.carefitforvips.co.uk/
Dementia Dementia is not a natural part of ageing and is caused by a disease of the brain and is not just about losing your memory. At a recent conference in Nottingham, Becky Haines, Regional Support Officer Alzheimer's Society UK, gave a very enlightening presentation about cognitive impairment. She spoke about how we could change our perception about dementia by understanding that there is more to a person than the dementia and that it is possible to live well with this condition. http://www.deliversport.com/senior-home/ In a very moving and informative explanation of this progressive disease, she used the analogy of someone's brain being like a bookcase holding lots of books (memories). The shelves of the bookcase reach from floor to ceiling. Then something seismic happens to cause the bookcase to shake or rattle (tangled brain cells) and the top shelves randomly loosen a few books. Some books (memories) fall off the shelf never to be recovered (memory loss), some books may be pushed back into place or into a different space (confusion), but the lower shelves, while shaken, remain solid and the shelves nearest the floor don't move at all and are embedded - hence long-term memory. Dementia is currently discussed more readily in the media. The language we use to talk about dementia influences how people with dementia are viewed and also how they feel about themselves. The Dementia Engagement and Empowerment Project (DEEP) in consultation with many groups of people in the UK, have produced a new publication guide intended for use by journalists, organisations and communication departments on the language used to describe Dementia.http://dementiavoices.org.uk/resources/deepguides/
Woodland Walks Woodland Trust/Dementia Adventure is a community interest company which aims to connect people who are living with dementia, to nature. They have produced a short video shot by John Duncan, a freelance film maker, which is very worthwhile looking at. It shows 80 people from all over central Scotland enjoying some physical activity, fresh air and fun. This uplifting film reminds us all that it is far more important to consider what can be done rather than what can't be done when working with people with special needs. www.dementiaadventure.co.uk Decreasing health issues by keeping active Parkinson's disease, while not in the same category as other cognitive diseases, is a progressive degenerative condition affecting the brain. The benefits of physical activity with this particular condition are numerous and any rhythmical movement such as dancing, particularly set dancing, and stretching will be helpful in maintaining general mobility and good posture. (See: University of Limerick and Melbourne University's international randomised trial regarding Dr. Daniele Volte and set dancing in Feakle, Co. Clare). Also any exercise which involves improving balance and co-ordination can improve Parkinson's disease and may reduce dementia. (The New England Journal of Medicine 2012; 366,51119) Uniquely, one of the most profound effects of this type of training shows a marked improvement in memory and memory-related tasks. (Anderson-Hanley, et al. 2010). www.ideafit.com Functional Fitness The European Health and Fitness Association (EHFA) in their document Setting the Standards for the Health and Fitness Sector state that the Active Ageing National Fitness E-News 8
Specialist should have the knowledge and skills required to work specifically with all categories of older adults including care settings. Furthermore, the focus for the future for the older adult specialist should not be on qualifications only but also on the outcomes of the work.
Active Older Adult Specialist This specialist course is for qualified fitness instructors who wish to enhance their knowledge and skills and design group exercise classes and prescribe progressive exercise programmes suitable for independent older adults of varying levels of fitness in a gym, leisure centre, care setting or community environment. â&#x20AC;&#x153;The Highest Standard in Irelandâ&#x20AC;? 15 European Credit Transfer System (ECTS) university credits towards the Higher Certificate/ Diploma/B.Sc. in Exercise & Health Fitness through a flexible learning pathway.
Go for Life Games Keeping physically active is a major component of healthy ageing, Age & Opportunity's Go for Life sports programme for older people aims to involve all older adults in recreational sport. Its overall aim is to get more older people, more active, more often. In June every year since 2012, over 1,000 older people from all over Ireland have gathered together to play simple, social and fun games. Regardless of what your physical or mental capacities are everyone is welcome and a great day is had by all. Finally, we need strong leaders and champions to change how mental health and well-being in later life is viewed and responded to. We need to be more supportive and patient with people who display possible signs of cognitive deterioration as well as good qualifications and a degree of empathy. As fitness professionals we are in an ideal position to do just that but what we need most is Courage.
Age & Opportunity Marino Institute of Education, Dublin 9 Telephone: +353 (0)1 805 7709 Email: info@ageandopportunity.ie Web: http://www.ageandopportunity.ie/
ECTS credits can be used towards the NCEF Higher Certificate/ Diploma/B.Sc. in Exercise & Health Fitness through a flexible learning pathway and also towards other University qualifications in Europe who follow ECTS credit value system. Successful students will receive an NCEF Certificate of Completion E Learning: All content, including lectures, notes, sample older adult activities and exercises etc. will be delivered and accessed through a special e-learning website specifically designed for the module. The website will contain automated PowerPoint tutorials on all the theoretical aspects along with short electronic selfassessments which will allow students to gauge their progress as they work through the module. Practical elements including various activities and games suitable for older adults will be presented through video.
Available: SPRING SEMESTER 2014/2015 Application Closing Date: 9th January 2015 SUMMER SEMESTER 2014/2015 Application Closing Date: 13th April 2015
Apply now by filling in the form Full details on entry requirements, course content & fees are available by clicking here
personal trainer. The Tabata™ Body class was good too, again body weight exercises only, 20 seconds work 10 seconds easy... it was good experience but have to say I would go with zuu as my first choice. By Landa Dislere
On Saturday 14th November I attended the Ireland Active Convention. I participated in the master classes of emerging group exercise training protocols. First of all I would like to say that I really and truly enjoyed the master classes. It was well organised and well represented. There were 5 different classes. ●Trigger Point ●ZUU Training ●Ankorr Training ●TABATA Body ●TABATA Cycle The first class was trigger point. From the point of being a physique competitor it was a great way for me to learn how to relax the muscle and bring it back to being fully functional. Its good for all athletes no matter in what sport, you just need to learn how to use the roller and how to supervise your clients. Zuu and Ankorr, the second and third classes were combined together . I have to say that from first the moment till the last one I was amazed by the teachers, first thing they said was that we will all be hooked to this new training method and even without knowing each other we will be a team straight away. And they where right. Zuu is a great way to train only using your body weight. There are more then 120 exercises and every single one pushes you to new limits. Zuu allows you to connect with your mind and to ignore your body wanting to give up. It works for any age and any fitness level. Its not how fast you do the exercise but that you just keep going. It creates family & team connections without even knowing the people, you just help each other and motivate each other. Ankorr goes by the same principles the only difference is that your using resistance (its attached to your upper body. Individuals can spin 180 degrees through sagittal planes or 360 degrees, depending where the bands are attached. I loved both classes. I will definitely be doing a full 2 day course for Zuu and Ankorr as they will allow me to become a better
For our final class we had Tabata™ Cycle (spinning). I used to attend spinning classes in America years ago, nothing has changed. Its good class but you have to like it to do it. Landa
These innovative, hand-held foam rollers are specifically designed to relieve muscular aches and pains while on-the-go. Wrapped in patent-pending 3dimensional surface, there are two densities (regular and extra-firm “X”) that provide a systematic approach to blood flow by channeling nutrients directly to the tissue. The GRID® STK also feature AcuGRIP handles that are uniquely designed for acute myofascial release and ease of use. “The GRID® STK is an evolution in foam rolling. We took the technology of the GRID® foam roller that is globally known for its innovative approach and carried it into the hand-held market. Source: http://www.tptherapy.com/
The ZUU training style is based on high intensity primal movement patterns mixed with strength and endurance body weight exercises. Blending old school methods, sports science, and proven techniques with new and innovative approaches, every workout targets all major & minor muscle groups while engaging both the aerobic & anaerobic energy systems. From elite sports and military, through to the individual looking to lose weight and gain strength, ZUU offers something for anyone prepared to commit. "The ZUU" is a world class exercise platform based on primal pattern movements. www.thezuu.com.au http://www.zuufit.com/ National Fitness E-News 10
6 Trends on the Rise
Ankorr is the worlds first "animate load harness". It's unique design allows the "anchor points" to move through 180 degrees of sagittal planes & 360 degrees of transverse planes. This means athletes & soldiers can move forward under load, spin 180 degrees through their sagittal planes then move in reverse while staying under constant load. In doing so, Ankorr pioneers "fluid resistance". This is where you can simulate "game specific situations" for athletes & "field specific conditions" for soldiers. This prepares them both for operational readiness like never before. Source: http://www.ankorr.com/
Tabata™ Body workouts are exhilarating, intense, and scientifically proven to maximise your fitness levels in only a short amount of time. The instructors will lead through an energetic cardio warm up that will get you moving and your heart rate up before motivating you to deliver 4 minutes of your highest intensity, the one and only Tabata™ protocol. The session ends with a focus on the core and cool-down, as we believe having a strong core is important for stability and stretching improves flexibility for every Tabata™ Body move. Tabata™ Body kicks your metabolism into overdrive, meaning you reap the benefits of the work you put in long after you leave a session. https://gb.tabataofficial.com/tabata-body In every Tabata™ Cycle – Powered By ICG® session, you’ll start with a surge of movement, music and unrivalled motivation – every pedal stroke gearing you to rush to your max during the 4 minute Tabata™ protocol. After you’ve gone all out, you’ll ride for strength and recovery to a sequence of movements that bring your heart rate back down while receiving maximal tone, strength and conditioning. https://gb.tabataofficial.com/tabata-cycle
1. HIITs. According to this elite group of experts, HIIT is still HOT! These four letters should be part of your fitness vernacular by now, but if you don't know the acronym, it stands for High Intensity Interval Training. These workouts can be done with almost anything from your own body weight to using various types of equipment such as rowing machines, sand bells, dumbbells, kettle bells, BOSU and medicine balls. 2. Recovery. Because of the popularity of these high intensity workouts, people are also getting really sore. Sometimes even injured. Enter the new trend of "Recovery" programs or "Self Care" workouts like Restorative Yoga classes and Self Myofascial Release (SMR) methods with massage balls and foam rollers. 3. Telemetry. If you're the slightest bit into tech toys, you're also onto this next growing trend in fitness, "Telemetry." This trend includes those wristbands that track your daily activity, heart rate monitors and other wearable devices. Many of these wearable devices sync up with apps too. But there are also just the apps themselves that you can use on your iPhone or smart phone device without having to wear anything or input data into logs. 4. Online Workouts. The other growing tech trend is web based fitness. More and more people are participating in online fitness challenges and weight loss contests or doing their workouts with streaming videos on YouTube or iTunes for example. 5. Short workouts. Sometimes less is more. Just ask Klika , co-author of the scientifically based 7 Minute Workout you've probably heard about. One-hour workouts are getting haircuts. Who has the time? Now we're seeing more and more 20, 30 and 40-minute workouts. 6. Kids fitness. No surprise here. P.E. programs are being cut and "sports programs have a high attrition rate due to competitiveness," according to Klika. Kids who are not athletic have fewer outlets for fitness nowadays, leading them into an early sedentary lifestyle. This leaves the market for kids fitness wide open and will no doubt start growing by leaps and bounds. It's Marketing 101. Where there's a need, there's a market. Source: http://www.huffingtonpost.com/jill-sbrown/fitness-trend-forecast-fo_b_5753458.html
1. You completed the NCEF courses. How did this experience benefit you in your career path? The N.C.E.F courses opened a new door giving me the skills & knowledge to develop as a coach and run classes from conditioning to circuits and personal training. On completion of the N.C.E.F courses I secured a very good position teaching F.E.T.A.C & L.C.A sports curriculum for the Limerick city V.E.C at an education centre in Moyross called Céim Ar Chéim. During this time I developed folders for the participants in Health Related Fitness in level 3 & 4 F.E.T.A.C awards, and also Foundation leaving cert Health Related Fitness (L.C.A) Awards to date: ● Certificate in Exercise & Health Fitness Level 6 Minor Award (UL Award) ● Higher Certificate Exercise & Health Fitness Level 6 Major Award (UL Award). Specialising in the areas 1. Personal Trainer 2. Children's Activity Specialist 3. Fit for Life Specialist ● I.A.B.A: Level 2 boxing Instructor ● I.A.B.A: Level 1 boxing Tutor (1st in Limerick) ● W.K.A: 6th Dan black belt kickboxing Instructor
sense of confidence dealing with different people from all walks of life be they young or old. Goal setting plays a valuable role in my day to day work with young teens and young adults I deal with on a day to day basis. I would also take part in a variety of external activities with my work place and its participants such as mountain biking, kayaking, horse riding. 4. What is your current role within the Exercise & Health Fitness industry? What are your main responsibilities? At the moment I am head coach for Corpus Christi Boxing Club and I set a standard for the boxers to reach. Running their conditioning classes organising the club finance and fund raising. Keeping up with trends in the fitness industry and running box fit classes. I also teach F.E.T.A.C foundation sports while also running a keep fit circuit class 3 nights a week. 5. How do you stay proactive and what motivates you to keep going? Attending coaching workshops run by the Irish sports council and the local sports partnerships looking at new sports and chatting with coaches from different sports. My role and responsibility to my athletes motivates me, looking on line for new approaches to the exercise and fitness industry.
2. What are your career/educational aspirations? My career has the best of both worlds at the moment. It allows me to teach & coach sports in health related fitness with a variety of sports that I have a large interest in and still engage in youth work which I love. I would love to get my Diploma in Exercise and Health Fitness operated by NCEF and accredited by UL and hopefully finish with the Bachelor of Science in Exercise and Health Fitness . I really love the coaching aspect of my sporting life seeing how people develop and grow physically and personally through engaging in sports. 3. How have you used the expertise you have gained from the course in your working life? When I finished the N.C.E.F course it gave me a new
6. How would you see your involvement in the fitness industry five years from now? Hopefully my Diploma & Bachelor of Science finished and tutoring with new coaches and I would love to be running a coaching development work shops. 7. What advice do you have for Exercise & Health Fitness Professionals wishing to enrol on the Flexible Learning pathway? The flexible learning pathway is a great asset to anyone involved in sports and still working fulltime. I would recommend that to keep up to date with course work while continuing with the pathway for the N.C.E.F The NCEF would like to thank Jeffrey for completing this interview and wish him all the best in his future endeavours. National Fitness E-News 12
Statutory Awarding Body University of Limerick “Highest Standards in Ireland”
Students who successfully complete year one are educated and trained to provide instruction in exercise to music, step aerobics, circuit and resistance training. Equally important is their ability to assess fitness levels and to plan safe, effective and enjoyable exercise programmes for individuals or groups of all abilities. CEHF qualified instructors make a positive contribution to health and well being by encouraging and motivating adults of all ages to pursue physically active lifestyles, to eat healthy food and to manage stress effectively. Once training has been completed NCEF/UL graduates can choose from a range of excellent employment opportunities. These include working in gyms, community facilities, hotel leisure centres, and cruise ships. Many NCEF/UL graduates work on a freelance basis or are owner/operators of their own fitness facility. RECOGNITION: ■ The CEHF is a standalone qualification and is awarded by the University of Limerick. ■ 60 European Credit Transfer System (ECTS) towards the Diploma / B.Sc. in Exercise & Health Fitness through a flexible learning pathway. ■ Level 6 National Qualifications Framework (NQF). ■ Level 5 European Qualifications Framework (EQF).
LOCATION & CONTACT DAYS OF NEXT CEHF COURSE:
Location:
University of Limerick
Start Date:
17th February 2015
The NCEF is the first and currently the only fitness instructor qualification in Ireland which is awarded by an Irish University (a statutory award). It is mapped through academic pathways to the European Qualifications framework and to European Industry standards through the European Health Fitness Association body (EHFA) fitness industry standard.
Contact Days: Tuesdays and Wednesdays Contact Time: Between 9.30 am & 4.45 pm For more information Phone: 061-202829, Email:
ncef@ul.ie
Website: www.ncef.ie Application Closing Date 20th January 2015
Statutory Academic Award at: QQI Level 6 - National Framework of Qualifications Audited & Aligned to Industry Standard: EHFA EQF Level 5 - Exercise for Health Specialist
PILOXING By Grace Germaine
What is Piloxing??... This was the question I was asking myself as I looked at it all over the internet. I have to admit I did turn my nose up at this idea when I first heard of the concept of boxing, dance and Pilates working together in one class BUT I was proved wrong… as I now feel this crazy idea works! Its claims that it burns calories, builds lean muscle and increases stamina, so let me take you on my journey to discovering Piloxing The Piloxing programme itself is designed to blend the power, speed and agility of boxing with exhilarating dance moves incorporated to aid recovery and targeted sculpting and flexibility of Pilates. These techniques are enhanced with the use of weighted gloves - so it furthers the toning of arms and maximizing cardiovascular health. Now that you have an idea what's involved…I arrived at 8am on a Saturday morning and met with a number of people from Ireland and the UK. We all had an air of excitement mixed with apprehension as we met with Heather, our instructor for the day. We entered the studio and were given a goodie bag with a manual and a set of weighted gloves, the gloves themselves weigh 250 grams each and slip on comfortably and securely on the hands with the weight cantered over the back of the hand to protect wrists from stress of adding weight or over gripping… so far so good! Our first task was understanding the concept behind using the weighted gloves and why we teach Piloxing in our bare feet (did I forget to mention that!!) While we were sitting nice and relaxed the nerves were starting to ease a little but we should have realised that the practical still had to come. Up we got and for 60 minutes, work out and boy were we put through our paces!
I thought had relatively good coordination but as we were doing the "singlets" this was for sure a 'rub the tummy, pat the head' moment and I did think what have I got myself into! This work out really tested our ability in dance, balance and the swift movement of arms in the boxing element all incorporating good posture of Pilates, while doing all of the afore-mentioned. Cardio-wise this really pushed us and I could begin to see the importance of the dance segment to aid recovery of the heart rate - a lot of low impact interval training involved with isometric movements combined in the boxing and Pilates also. As we continued in our master class with a series of moves including "Pile" at times our hands were a blur as they were punching so quickly while doing "rapid fire foot falls", with the weighted gloves to further tone and maximize the cardio effect, while all the time been told to "keep our shoulders down" "hold our ice cream cones" as we punched - I admit I dropped mine a few times with my intense concentrating on shoulders, balance, speed and movement. As Heather was instructing and "whooping" all of us were thinking this is fantastic! We were buzzing off each other and the intensity of the workout and you could feel the energy in the room and see it through the ever expanding pool of water that was surrounding us all! Heather explained we were coming to the end while we were in our "flat back" position, I think a little sigh went around the room and then we were asked to grab a mat for the floor based section, this at least I could master as it was Pilates based. Pilate's demands intense focus, You have to concentrate on what you're doing all the time. And you must concentrate on your entire body for smooth movement. This is not easy, but in Pilates the way that exercises are done is more important than the exercises themselves. National Fitness E-News 14
We finished with the mantra that is Piloxing SLEEK, SEXY, POWERFUL
Following our stretching session we sat down and went through our manual. At this point Heather went in to in-depth information on the muscles and mechanism of the movements and broke each of them down for us and gave an alternative along with hints/tips etc on how to add to our teaching skills in Piloxing and most importantly the five principles of Piloxing 1. 2. 3. 4. 5.
Breath Core Stabilization Oppositions Flexion-traction Reciprocal Inhibition
Once we cover the theory/science bits it was up on our feet, socks off and gloves on as Heather took us back through each of the warm up and main body of the work out and corrected us on our own movements and also put in to practice all of the skills she had talked about in our theory session. As we finished up after a hard exciting energising nine hours of exercise, I can honestly say it was amazing day. Heather (our tutor) an exuberant New Yorker certainly added a lot to the day. My classmates for the day came from different fitness industry backgrounds some having experience in dance or Zumba and I felt that we all gelled and worked well together!
When I look back at each segment now of the class I can see how the boxing has all the power, speed and agility. The dance element which included hip hop, salsa and especially ballet, requires immense strength in the core, balance and coordination. The Pilates element reinforces that all movement should begin in what we call the power house (hips, abdominal's, lower & upper back, buttocks and inner thighs and flow outwards to the limbs. Pilates improves flexibility, builds strength, develops control and endurance in the whole body It puts emphasis on alignment, breathing and improving coordination and balance This is why Piloxing moves have controlled ballet like movements that work the lower body. Fitting I feltâ&#x20AC;Ś as when Joseph Pilates created his fitness program in the early 20th Century his first students were dancers coincidentally the Piloxing creator Viveca Jensen is also a dancer. For me Piloxing is something I really am enjoying but need to practise on my ballet and dance moves as they say in Piloxing stay SLEEK,SEXY, POWERFUL HERE TO STAY OR JUST A NEW FAD Visit www.piloxing.com for information on work shops & courses. Gloves & clothing with Piloxing logo can also be purchased there. YouTube https://www.youtube.com/watch?v=nO_2wc00H5U&fe ature=youtu.be
Graduate Testimonial Socrates said that “Education is the kindling of a flame, not the filling of a vessel” In my case the flame has certainly been kindled. Pilates Exercise has many avenues and possibilities. From the introduction of more advanced stability ball work to the use of other props such as dynaband and foam roller to the prospects of providing Pilates programmes to special populations e.g arthritis sufferers, older adults and pregnant participants as well as to clients who are undergoing cardiac or cancer rehabilitation. The possibilities for further professional development and enhancement of your versatility as a fitness professional are endless once you have mastered the challenge of becoming an NCEF Pilates and Corrective Exercise Specialist.
Pilates Instructor This specialist course is for qualified fitness instructors who wish to enhance their knowledge and skills and provide safe and effective instruction in Pilates & Corrective. These specialists can work with clients on a one to one basis or in a group setting.
My belief in the potential for positive results from properly prescribed, taught and progressed Pilates has been borne out. This potential can only be realised by ensuring that Pilates professional instructors are well educated and prepared. The challenge awaits you ……….. !! Maura O Sullivan Ryan Health Fitness Promotion Consultant info@osullivan-ryanconsultants.ie
RECOGNITION: 30 European Credit Transfer System (ECTS) credits towards the Higher Certificate/ Diploma/BSc. in Exercise & Health Fitness through a flexible learning pathway. The Higher Certificate/Diploma/B.Sc. are awarded by the University of Limerick and are placed at Levels 6/7/8 on the National Qualifications Framework (NQF) and Levels 5/6 on the European Qualifications Framework (EQF).
Pilates & Corrective Exercise Spring 2015 Location: Dublin Contact Weekends: Sat 31st Jan & Sun 1st Feb 2015 Sat 14th & Sun 15th Feb 2015 Sat 28th Feb & Sun 1st Mar 2015 Sat 14th & Sun 15th March 2015 Application Closing Date: 16th January 2015 Click the link for Application Full details on entry requirements, course content and fees are available by clicking here
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1. Achieving a balanced diet Most of us would be familiar with the classic food pyramid which aims to recommend through illustration how adults can achieve a balanced diet through consumption through a variety of portions from all food groups in the food pyramid (see Figure 1). The composition of this pyramid consists of food groups rich in five of the six nutrients essential for survival. At the bottom of the pyramid we have sources of carbohydrates in the form of fibrous and unrefined forms, such as, wholemeal bread, pasta, rice, porridge oats and other grains. Next most abundant in our diets should be fruit and vegetables which are a rich source of most vitamins and minerals. Representing a smaller portion of our diet would be the dairy group- this includes mainly milk, yoghurt and cheeses- as well as meat, fish, legumes and nuts. This food group is particularly rich in proteins and fats. Despite the food groups being rich in specific nutrients, these are not found in isolation and all food groups contain a mixture of nutrients. The top two tiers represents the groups of foods we should really moderate in our intake: trans fats, refined sources of sugars and table salt- as they have all been found to be culprits in the growing incidence of nutrition related disorders such as cardiovascular disease, cancer and metabolic syndrome. The sixth essential nutrient does not feature in the pyramid, this is water and it constitutes about 60% of our body mass. It plays a role in almost all reactions in our body and is necessary for thermoregulation, hence the increased necessity during exertion.
Figure 1: See www.fsai.ie and www.indi.ie for more detail and learn about portion sizes too
Resources: For information on Healthy Eating visit Food Safety Authority Ireland https://www.fsai.ie/science_and_health/healthy_eating.html For more specific dietetic information on Healthy Eating, including a focus on athletes visit the Irish Nutrition and Dietetic Institute website at https://www.indi.ie
2: The consequences of poor nutrition
3: Optimising your body composition, a matter of energy balance
A well balanced diet ensures that we are consuming adequate quantities of all the essential nutrients necessary for the proper functioning of our body. In the case of athletes, were energy expenditure is very highespecially during periods of high intensity and/ or long duration training- a well-balanced diet with adequate energy intake is essential for maintaining health and maximising training effects. Low energy intakes can result in loss of muscle mass, menstrual dysfunction, inability to gain bone density, an inability to recover efficiently from training and competition, as well as an increased risk of injury. Neglecting proper nutrition from a young age has major implications for the athletes' health, and in turn the capacity of that athlete to compete later in life.
Body composition, specifically body fat, can be optimised to improve performance through nutritional manipulation, specifically of the macronutrients: carbohydrate, fat and protein, as these contribute to energy intake. Advice for such manipulation needs to be assessed on a one-on-one basis with the athlete in order to increase energy expenditure or reduce energy intake ensuring appropriate fuelling for the training that is being performed by the athlete and also adequate intake of all other nutrients to maintain health. A sports Dietitian can effectively inform this process as there is a need for an understanding of the requirements of that athlete with consideration to their stage of development, as well as an understanding of the requirements and periodization of the training and Athletes may sometimes be tempted to resort to competition, which needs to be translated into practical extreme means of weight loss through drastic reduction advice in order for the athlete to implement. in energy intake in order to create an energy deficit. The motivations can be strong and may be indicative of the high pressure to perform, leaving some vulnerable groups of athletes at a higher risk of developing negative eating patterns, which in the short term might seem rewarding due to the reduction in body weight, however in the longer term the athletes performance and health will be adversely affected. If these negative eating patterns are sustained, they may develop into an eating disorder. The prevalence of eating disorders is higher in athletes than the general population, and certain sports which have weight categories (such as rowing and boxing) and those which have tight fitting costumes or aesthetic points system, such as swimming, gymnastics and ballet, increase the vulnerability of athletes in developing eating disorders at a crucial age of physical development. Figure 2: Resources: Warrington, J. 'The Female Athlete'. Coaching Ireland. Accessible online through the Irish Sports Council website: http://www.irishsportscouncil.ie/CoachingIreland/Publications-/The-Female-Athlete.pdf Healthy Body Image' awareness & education campaign by the IOC: ● https://www.youtube.com/watch?v=Pl2P9VVv6oE ● https://www.youtube.com/watch?v=a7erGI_weAE ●https://www.youtube.com/watch?v=UDGqM0GwFYY ● https://www.youtube.com/watch?v=1sm95tKwilE
The energy balance equation illustrates the forms of calorie intake through food and energy expenditure through processes required by the body. An understanding of each component facilitates decision making on the modifiable and non-modifiable considerations for optimizing body composition.
Resources: IOC consensus statement on Body Composition for Health & Performance in athletes accessible online: http://www.olympic.org/Documents/Commissions_PD Ffiles/Medical_commission/SPO_1159714_Ackland.pdf For further information on body composition of athletes from different sports: McArdle, W.D., F.I. Katch, & V.L. Katch. 2005. Sports and Exercise Nutrition 2nd ed. Baltimore: Lippincott Williams & Wilkins. National Fitness E-News 18
4: Understanding the demands of your sport: energy production for muscular activity
5: Fuelling for your sport: Carbohydrate timing, type & quantity
Carbohydrates can be categorised in two broad types: the complex type which are digested slowly by the body to appear in our blood slowly and simple carbohydrates, ones which are easily digested by the body and appear quickly in our blood from the time of ingestion. Foods usually contain a mixture of these and can be described through their glycaemic index, which is a score from 0-100 depending on the rate of The way in which the body converts food to fuel relies upon several different energy pathways. Having a basic appearance in the blood as compared to pure glucose (which is scored at a 100). understanding of these systems can help athletes train and eat efficiently for improved sports performance. Complex carbohydrates tend to have a lower glycaemic Carbohydrate, fat, and protein contribute to the fuel index (or GI) score and therefore provide sustained supply needed by the body to perform exercise. These energy levels, and most often are a good source of fibre nutrients get converted to energy in the form of adenosine triphosphate or ATP. It is the energy released too. These types of carbohydrates are associated with healthy eating, but are also essential for the athlete by the breakdown of ATP that allows muscle cells to contract. However, each nutrient has unique properties during recovery and preparation. However, depending on timing and the demands of training and that determine how it gets converted to ATP. competition, athletes may also require foods with a Carbohydrate is the main nutrient that fuels exercise of high glycaemic index. a moderate to high intensity, while fat can fuel low Recommendations for timing and quantity of intensity exercise for long periods of time. Proteins are generally used to maintain and repair body tissues, and carbohydrates have been set out to guide athletes in achieving their requirements are outlined in the are not normally used to power muscle activity. following table: As the body cannot easily store ATP (and what is stored gets used up within a few seconds), it is necessary to continually create ATP during exercise. In general, the two major ways the body converts nutrients to energy are aerobic metabolism (with oxygen) and anaerobic metabolism (without oxygen) and the main differences is how quickly they are able to replenish the ATP used by the working muscles. An understanding of the metabolic demands posed by the sport and specific requirements of the athlete are essential when planning to implement successful nutritional strategies, whether it be to optimize body composition, maximise performance, or fuel and recover effectively from training and performance.
Depending on the nature of the sport, the type, intensity and duration the metabolic demands tend to be specific and with repeated training induce specific physiological adaptations which maximise the athlete ability to perform maximally during competition. Therefore, nutritional requirements of the athletes should aim to fuel according to the specific energy systems being challenged in their relative amounts. Resources: To learn more about energy systems: Wilmore, J.H. and Costill, D.L. Physiology of Sport and Exercise: 3rd Edition. 2005. Human Kinetics Publishing. These two tables have been taken from the Australian Institute of Sport (AIS) website, where you can find extensive information, guidance, as well as practical advice on fuelling appropriately for your sport. For further information visit: http://www.ausport.gov.au/
6: Water: The sixth essential nutrient The human bodies main component consists of water, ranging from about 75% of our total body weight as newly born babies, declining to 50% when we are elderly. All our cells in our body contain water and most chemical reaction in the body requires it for normal functioning. Water plays a crucial role in thermoregulation to keep the body at an optimal temperature of 37o. Therefore, the need for proper hydration during exercise is enhanced, as the process of energy production to fuel muscular activity releases heat which the body needs to dissipate in order to maintain a stable temperature. Dehydration is known to impair performance in an almost linear way (see Fig. 4). As one exercises, sweat rate increases in order to cool the body. When these sweat losses are not matched through appropriate hydration stategies blood volume decreases resulting in an increased heart rate and core body temperature. Cardiovascular function decreases as there is less oxygen and nutrient rich blood reaching the working muscles, resulting in the body to increase its reliance on the anaerobic energy system. The quicker depletion of glycogen and slower removal of waste products from this metabolism result in cramping and fatigue.
more can result in severe heat camps, exhaustion, heat stroke, coma and ultimately death. Resources: For information about dehydration and treatment access HSE resources at: http://www.hse.ie/eng/health/az/D/De hydration/Treating-dehydration.html
7: Staying hydrated Successful hydration strategies for athletes ensure the athlete starts exercise in a hydrated state (euhydration), hydrates appropriately during exercise replacing water and electrolytes lost in sweat, and post exercise rehydrates in such a manner return to a euhydrated state without delay. Individualized plans for athletes considering all factors which affect hydration are ideal, however if the following 5 recommendations are implemented, hydration goals should be met appropriately: 1. Begin each exercise session in fluid balance. This requires drinking regularly throughout the day leading up to training or competition. Drink ad libitum consuming fluids with each meal and snack. Monitoring can be done through the colour of their urine, if this is clear then the athlete is hydrated, if this is yellow the athlete should increase their overall water intake. Requirements for fluid requirements vary, however a good starting point is to consume 35mL per kg of body mass. Accordingly, a 70kg man would need to consume approximately 2500mL of water per day to stay hydrated. 2. Just before exercise commences, consume 200-600 ml of fluid.
Figure 3: Illustration of decrement in performance with increasing dehydration as expressed as a percentage sweat loss.
The more dehydrated a person is, the higher the decrements in performance are. These include crucial aspects of performance such as endurance capacity, strength, speed, stamina and cognitive processes. With increasing dehydration from 1% upwards, is a concommitant increased risk of injury. Losses of 6% or
3. Develop a plan for fluid intake for all exercise sessions longer than 30 minutes. Aim to match previous fluid losses as closely as possible (within 1% of body mass). Take into account all the opportunities within the sport. 4. Begin drinking early in the exercise session & continue to drink small amounts regularly. An athlete should consume fluids during exercise in order to avoid dehydration during activity; a form of a carbohydrateelectrolyte drink should potentially be used for the athlete depending on several factors. In the case of National Fitness E-News 20
opting for a sports drinks, one which is 4-8% carbohydrate, and contains 10-20 mmol/L sodium should be used. 5. Replace any residual fluid deficit after exercise. 150% of any fluid deficit (which should be monitored through pre- and post-exercise weigh-ins) in the 4-6 hours after exercise should be consumed to account for ongoing sweat and urinary losses. When fluid losses are high and/or rapid rehydration is required, sodium replacement may be required too. Sports drinks, oral rehydration solutions and salty foods can all contribute to sodium replacement.
consideration when informing an athletes nutritional program. There are several resources which indicate appropriate requirements for protein intake for various athletes, below are the protein requirements as recommended by the Australian Institute of Sport: Resources: For practical tips on how to achieve recommended protein intake levels access resources from the AIS at: http://www.ausport.gov.au/ais/nutrition/factsheets/basi cs/protein_-_how_much 9: Making informed decisions about supplements After considering the previous 8 points above, one is able to make a better informed decision about sports supplements as there is a basic understanding of what is ESSENTIAL for the body to perform normal functions. Supplements can be a useful way of assisting the implementation of an athletes nutritional plan, however need to be used in an informed manner by the athlete. Supplements should never be used to replace a balanced diet from food, however can be tailored to provide some convenient support to assist the athlete in achieving the high nutritional requirements they have as a result of their sport.
Figure 5 The colour of our urine is a useful indicator of hydration. Familiarising the athlete with the hydration chart can educate them in monitoring their own hydration level
Resources: For more information about hydration access resources from Irish Sports Council at: http://www.irishsportscouncil.ie/CoachingIreland/Publications-/Hydration-You-Are-What-YouDrink.pdf 8: The importance of protein for recovery & health Protein is necessary for several essential build and repair processes in the body, including supporting a healthy immune system. Athletes have an increased requirement for protein as prolonged and high intensity exercise causes substantial breakdown of muscle protein. In strength athletes, protein intake needs to match requirements to support increase and maintenance of muscle mass, whilst in endurance athletes protein contributes to small amounts of energy requirements and are necessary for the repair of muscle damage. Timing, quantity, distribution and combination of other nutrients during the ingestion of protein are all important
Many supplements make big claims about what their product can deliver, therefore it is important to research the supplement well and find out where the evidence of the claims they are making originates from, and if this is substantiated or not. The European Food Safety Authority (EFSA) have recently introduced regulations for health and performance claims of products on or entering the market, ensuring that any claims by companies used for marketing is substantiated through scientific evidence.
As an athlete or coach, it is also important to be aware of nutritional ergogenic aids that may be used to enhance performance which may be banned by the World Anti-Doping Association (WADA) - the governing body regulating doping in sport. The Irish Sports Council and WADA have extensive online resources with information about doping in sport. Resources: European Food Safety Authority (EFSA) information on product claims: http://www.efsa.europa.eu/en/topics/topic/nutrition.h tm World Anti-Doping Association (WADA) resources can be accessed online at: http://www.usada.org/wpcontent/uploads/2014-wada-prohibited-list.pdf Irish Sports Council resources on anti-doping can be accessed online at: http://www.irishsportscouncil.ie/Anti-Doping/
Author: Alexandra Cremona Research Assistant in Performance Nutrition & Exercise Physiology University of Limerick, Ireland Linkedin http://uk.linkedin.com/pub/alexandra cremona/80/738/573/
MSc. Dietetics RD (UK) Glasgow Caledonian University, Glasgow UK BSc (Hons.) Sports & Exercise Science Strathclyde University, Glasgow UK Diploma Advanced Personal Training with Exercise Referrals, Lifetime Awarding ISAK accredited, Aberdeen UK
10: A final message: Getting the basics right in nutrition goes a long way in maximising athletic performance. Hopefully this article will help you as an athlete, coach or nutritionist in understanding how to go about fuelling for sport appropriately and where to look for further information on each of the subject areas touched upon. Assimilating information on nutrition with an underpinning of sports science takes years to master, and for this there are Sports Dietitians who are able to facilitate the process and prescribe tailored nutrition accordingly. When considering your needs as an athlete or the needs of a team you are coaching, getting these basic messages across will go a long way in making gains in training and performance. Where there are specific athletes who require further attention due to complexity of case, then one-on-one input from a Dietitian is warranted. To find a qualified Dietitian in your area visit the Irish Nutrition & Dietetic Institute website at the following web address: https://www.indi.ie/
National Fitness E-News 22
Accredited by the University of Limerick
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The Higher Certificate in Exercise & Health Fitness (HCEHF) is a two year full time undergraduate programme of study. The HCEHF forms year 1 & 2 of the B.Sc Degree in Exercise and Health Fitness. The Higher Certificate in Exercise & Health Fitness (HCEHF) is NFQ Level 6 Major Award and is awarded 120 ECTS credits (60ECTS per academic year). The course provides a unique structure through which the course participant can access from a basic level of second level education into a Higher Certificate in Exercise and Fitness. Once training has been completed NCEF/UL graduates can choose from a range of excellent employment opportunities. These include working in gyms, community facilities, hotel leisure centres, and cruise ships. Many NCEF/UL graduates work on a freelance basis or are owner/operators of their own fitness facility. Year 1: Students who successfully complete year one are educated and trained to provide instruction in exercise to music, step aerobics, circuit and resistance training. Equally important is their ability to assess fitness levels and to plan safe, effective and enjoyable exercise programmes for individuals or groups of all abilities.
Recognition: ■ The HCEHF is a standalone qualification and is award ed by the University of Limerick.
Year 2: Students can elect courses from specialist modules. You must accumulate 60 ECTS Credits.
■ 60 European Credit Transfer System (ECTS) towards the Diploma/B.Sc. in Exercise & Health Fitness through a flexible learning pathway.
This provides our students with the opportunity for specialisation within the exercise and fitness industry in areas such as
■ Levels 6 National Qualifications Framework (NQF). ■ Levels 5 European Qualifications Framework (EQF). Full details on entry requirements, course content and fees are available by clicking here
Phone: 061-202829 Email:
ncef@ul.ie
Website: www.ncef.ie
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Personal Training Strength & Conditioning for Teams Pilates & Corrective Exercise Active Aging for the Older Adult Fit for Life Management Studio Cycling (Spinning) Facility Operations Health Related Activity for Children
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Reprinted with permission from Alan Swanton, Irish Institute of Sport
New Research Highlights the Growing Use and Perception of Performance Analysis in Irish Sport New colloborative research from the Irish Institute of Sport (IIS), Sports Institute of Northern Ireland (SINI), Coaching Ireland, and the Institute of Technology Blanchardstown (ITB), has highlighted the growing prevalence and use of performance analysis (PA) in Irish Sport across all levels.
Performance analysis, in its simplest terms can be described as the process of recording, processing, and interpreting events that take place in training and/or competition with in any given sport. Given the expansion within the area, the research assesses how coaches use PA, how often PA is accessed, the tools used along with the challenges and barriers to using PA in a wide variety of Irish sports
The research found that 51% of coaches (level 1 and above) use performance analysis with higher adoption among the more experienced/qualified coaches.
Key findings Breaking the responses into 2 distinct groups of those who do use PA (51%) and those would don't use PA (49%) yields some interesting findings. Table 1 indicates that more experienced and higher qualified coaches are more likely to use PA. The competitive level of the athlete the coach is working with also appears to positively influence their use of PA.
The research also showed that PA is moving from elite to mainstream clubs and athletes largely due to the emergence of technologies with a wide variety of cameras, software and smart phone apps now available.
Coaches USING Analysis Qualification (level 3 and above) 28% Experience (10+ years) 53% Level of athlete coaching (Elite Senior & Age grade) 32% Paid Position 40% Table 1: Comparison of factors affecting the use of performance analysis in Ireland
Coaches NOT USING Analysis 10% 26% 6% 20%
National Fitness E-News 24
Coaches not using performance analysis When coaches were asked why they did not use PA, 26% felt they did not know enough about the area to use it effectively, while 30% said they could not afford it. 21% of coaches thought their athletes were not competing at an appropriate level. However, 88% of coaches who do not use PA said they would like training on how to integrate PA effectively into their coaching programmes. Coaches using performance analysis 26% of coaches using PA (71 coaches) had access to a performance analyst who provided information on their behalf. 45% (n=123) of coaches who used PA were receiving video footage only, while 47% (n=128) were receiving statistical reports only, we would have expected for these figures to be higher. Coaches (62% ,n=188) used performance analysis to influence their training on a weekly basis and 80% (n=218) stated it was "essential or very important" in developing changes in playing style/tactics/ individual technique.
lover information overload was also a significant factor (26%, n=70). A resounding 94% of coaches stated that they would like to use more PA within their coaching. When asked to identify the barriers to expanding and progressing their use of PA, resources proved to be the key issue. Cost of software (42%, n=114), cost of hardware , (30% n=82), cost of personnel (26%, n=70) as well as lack of time (21%, n=57) were the most significant factors. 86%, (n=234) of coaches using PA said they would like training on how to integrate PA effectively into their coaching. A resounding 78% of coaches who do not use PA said they would like training on how to integrate PA effectively into their coaching.
This questionnaire and subsequent analysis has been developed by the Irish Institute of Sport (Alan Swanton) with the Sports Institute Northern Ireland (Johnny Bradley) and Blanchardstown Institute of Technology (Denise Martin) and has looked to evaluate the use, value and integration of performance analysis in all avenues of Irish sport, targeting coaches with a level 1 A number of factors limited the amount of feedback which coaches can deliver having received an analysis. coaching qualification and above. The online-survey These were predominantly resource based issues such was distributed through the Coaching Ireland database as lack of time available to collate, interpret and analyse of qualified coaches, targeted national governing bodies the information (48%, n=131), availability of equipment and through professionals working within performance analysis in Ireland. A total of 538 coaches completed the and space in which to feedback (49%, n=133) and time ost to training due to the feedback (25%,n=68). Concern survey across 33 sports. Source: http://www.irishsportscouncil.ie/Institute-of-Sport/Latest_News/New-Research-Highlights-the-Growing-Use-and-Perception-of-PerformanceAnalysis-in-Irish-Sport.html
Qualify as an Advanced Specialist Do you genuinely see it as a win win?
Qualify with the Best! Recognition
Year 3 Diploma
“The Highest Standard in Ireland” The Diploma in Exercise & Health Fitness (DEHF) is Year 3 of the B.Sc. and offers individuals the opportunity to research, study and practice at an advanced level in the area of Exercise & Health Fitness. Participants who are successful will be awarded the Diploma from the University of Limerick and are eligible to apply for entry onto Year 4 B.Sc. in Exercise & Health Fitness. The DEHF Year 3 has two strands and students can choose either: Strand 1 – Tutor Education provides fitness professionals with the skills, knowledge and competencies to carry out the functions of a tutor at Year 1 (CEHF) and Year 2 (Specialist Courses). Strand 2 – Practitioner Education – work at higher specialised levels within the industry, as specialist instructors and/or in supervisory management positions.
60 European Credit Transfer System (ECTS) credits towards the B.Sc. in Exercise & Health Fitness through a flexible learning pathway. ECTS credits can be used towards the NCEF Bachelor of Science in Exercise & Fitness (B.Sc.) through a flexible learning pathway and also towards other University qualifications in Europe who follow ECTS credit value system. The NCEF is accredited by the European Health Fitness Association (EHFA). Full details on entry requirements, course content and fees are available by visiting http://www.ncef.ie/diploma.html
Qualify as a Management Specialist Do you genuinely see it as a win win?
Qualify with the Best! Year 4 BSc
Recognition
The Bachelor of Science in Exercise & Fitness (B.Sc.) is Year 4 and the final year of the Flexible Learning Pathway. The B.Sc. offers individuals the opportunity to research, study and practice at an advanced level in the area of Exercise & Health Fitness. Participants who are successful will be awarded the B.Sc. from the University of Limerick.
“The Highest Standard in Ireland”
Aim: Graduates of the B.Sc. are qualified to apply their knowledge, skills and competencies so as to provide direction, leadership and professional expertise at the highest management & promotional levels in the Exercise & Health Fitness sector. Employment varies from areas such as business management, human resources, event management and marketing in Exercise & Health Fitness to public service areas such as health promotion, and researching /developing policy for diverse populations.
60 European Credit Transfer System (ECTS) towards the B.Sc. in Exercise & Health Fitness through a flexible learning pathway. Level 8 National Qualifications Framework (NQF) Level 6 European Qualifications Framework (EQF) The NCEF is accredited by the European Health Fitness Association (EHFA). Full details on entry requirements, course content and fees are available by visiting http://www.ncef.ie/bsc_degree.html
National Fitness E-News 26
A Directory of Exercise & Health Fitness Professionals Fitness Professionals Ireland (FPI) â&#x20AC;&#x201C; recognises the expertise of fitness professionals in Ireland. FPI aims to provide the highest possible standard of services and benefits to all its members. Benefits of FPI Directory: Discounted Professional Insurance E-Zines three times per year Access to Continuing Professional Development courses For the full list of benefits call 061-202829
JOIN TODAY - VISIT THE OFFICIAL FPI WEBSITE www.fitnessprofessionalsireland.ie
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Discounted professional insurance is offered to Fitness Professionals Ireland members through Holistic Insurance Services in the UK. You must contact Holistic directly in order to avail of this offer. The policy is currently â&#x201A;Ź98.00 for Fitness Professionals Ireland members. To avail of this discounted insurance, Holistic will require your FPI membership number and expiry date. You can, of course, contact Holistic Insurances for a quotation as a non-member of FPI and they will quote you accordingly.
Boxercise: 29th November 2014, 28th February 2015, 23rd May 2015, 19th September 2015 & 5th December 2015 KickBoxercise: 24th May 2015 Personal Trainer: 1st March 2015 Kids Boxercise: 20th September Muhammad Ali Speedpads: 30th November 2014, 6th December 2015
National Fitness E-News 28
This edition interviews Andy Wake Founder of Boxercise. The most prolific coach educator in the World he has taught over 850 instructor training courses training over 12,000 coaches personally and been responsible for the development of 19,000.
correct every major safety fault that a puncher can make. I believe it's a fault of quite a few Instructor training courses that they don't focus on fault correction- after all that's what we do as coaches.
How did Boxercise start? It was by necessity - in 1992 some of the sports teams at my University (Brunel) wanted to do boxing training but not the sparring. I was training the boxing team so agreed to stay an extra hour and train the others. It became popular and we used the money from the class to spend on boxing equipment for the club, so everyone benefitted.
Any weaknesses? Marketing- I am totally rubbish at marketing - the only reason Boxercise has been successful is it's very good and our standards are high - it's not because I'm any good at marketing though. What does the future hold?
How did Boxercise Develop from those early days? Very slowly actually - it makes me laugh when people say we are an overnight success. It was 10 years before we had much success at all. Three years after Boxercise I developed the PT course in 1995 to improve Boxercise Instructors pad skills, in 1999 KickBoxercise and in 2008 the Boxercise for kids Instructor Courses. Recent developments are the Boxercise Kids Awards - an idea I first had in 1994 but only actually developed it in 2012 ! How did you get into fitness? I started coaching in 1985 as a 16 year old - I loved helping the coaches at my club - I wanted to learn more so I could improve myself- I was never happy just doing what the coach said - I wanted to know WHY. The only way to do this was to get qualified myself. The club were great and paid for it for me as I had no money whatsoever.
I really don't have a crystal ball - I remember seeing Swiss balls for the first time and saying that'll never catch on! I can see myself teaching until I reach 1000 courses but beyond that I really don't know. Our overseas expansion is accelerating so that's taking up a lot of my time. It's funny I've come full circle- being a selfemployed coach travelling internationally was 'impossible' according to my friends and family but you CAN do it so long as you're willing to put the work in.
How did your coaching career develop? By 1987 I had decided all I wanted to be was a self-employed coach. Everybody laughed at me and said "There's no such thing!" I quickly progressed as my athletes got very good results and I kept on learning more by attending further courses and working with some of the very best coaches in the world , travelling overseas when necessary to do so. By 1988 I was the youngest ever Qualified Senior Coach (level 5) and in 1991 I was made National Junior Coach at the age of 22 - again the youngest. I was starting to make my dream come true, it was hard hard work but worth it. I was also lecturing as part of the coaching program to other coaches so when I developed Boxercise that part of it was second nature. What motivates you? To be the very best at what I do and to develop that same ethos in the coaches that work for us and for the Boxercise Instructors who teach to the public. For me it's all about standards and standards don't come without a great support network. If a Boxercise Instructor needs help we can help by Skype and give feedback to help them. We do this for free as I just want them to be the best they can be. For me money isn't really a motivational factor - I was happy when I was really poor and I'm happy now so it doesn't make that much difference to me. What Obstacles have you overcome? Being one of the first to start up as a self employed trainer - I was told it wasn't possible as it didn't exist. Running the business and looking after my wife and child through her cancer treatment was very tough. Which is your favourite Boxercise course to teach? The Boxercise Personal Trainer Course. I like it because of the content. We go from where the Boxercise Course finishes and take the PT forward and give them an 8 year learning plan for each of their clients and the skills to implement it. I love it because we go right up to the edge of boxing - only stopping where full contact sparring would begin. What are your strengths? My coaching background - we are teaching people to coach others, NOT just to do Boxercise. We spend a lot of time focusing on how to spot and
THE BIGGEST BRAND NAME IN BOXING FITNESS Boxercise began in the UK in 1992 based upon training principles that have existed for over two hundred years. We train fitness instructors to teach the public Boxercise Classes and Personal Training, running over 300 training courses a year from nine different venues in Europe. In the UK alone, over 1.2 million people take part in Boxercise classes (source: Mintel, 2006). Boxercise has developed and adapted age old training principles to form a fun, addictive, safe, stress busting workout suitable for all ages and levels of ability. Click this link to see what Boxercise is all about!
Offers part-time nationally and internationally recognised courses and workshops in • Anatomy & Physiology • Sports massage • Sports injuries • Sports equipment- Ultrasound etc • Sports Nutrition • Dry Needling • Kinesio Taping • Pitchside First Aid & Defibrillator Course Venues: Limerick, Galway and Kilkenny
Providing the highest level of professional training for Sports Therapists for over 15 years. The Institute of Massage and Sports Therapy Ltd was founded in 1998 with the aim of providing Internationally recognised qualifications in Sports Therapy. We are one of the few ITEC colleges in Ireland that are a specialist college, in that we only offer courses and workshops that deal with Sports Massage and injury treatments. It is our area of expertise and passion. The skills taught on these courses will enable graduates to treat conditions such as neck and shoulder tension, strains and sprains, whiplash, tennis elbow, groin strains, hamstring problems, knee ligament injuries, low back pain and overuse injuries to name but a few.
The Institute of Massage & Sports Therapy Ltd is dedicated to producing graduates that have the ability, know-how and confidence to massage and treat injuries to a high and professional standard. We have been running professional high quality courses for over 15 years from our Limerick and Galway venues and are delighted have opened our newest venue in Kilkenny. It is our aim to ensure that graduates have the expertise and confidence on completion of the courses to be able to work successfully in the industry and to this aim we help students to organize work experience and clinic work during their courses. There are many opportunities for therapists with sports teams, in sports centres, health clubs, spas, leisure centres, with chiropractors and osteopaths and nursing homes. Many graduates have successfully set up their own practice, which can be run either from a private clinic or from home.
“ In today’s goal orientated, stressful environment, these treatments have become extremely important, in maintaining healthy balance in the body and preventing long-term stress and injury. So why not join one of the fastest growing This is especially true for athletes and sports industries in Ireland today and reward yourself with people who are in a hurry to recover quickly from a satisfying and enjoyable career. injury and resume their training. The Sports Therapist can greatly improve their recovery time For more info and a free course brochure visit and prevent further injury with correct treatment www.imst.ie and rehabilitation.” says Rachel McCarthy, Director of the Institute. or call 061-201855
Institute of massage & Sports Therapy, Unit 6 & 7, The Square, Annacotty, Limerick National Fitness E-News 30