NCEF National Fitness News Ezine May 2013 by National Council for Exercise & Fitness (NCEF)

Summer 2013, Volume 2, Issue 2

National Fitness E-News 1

From the Directors Chair Variety is the spice of life!! This edition of the NCEF National Fitness News Ezine certainly provides plenty of variety in terms of content, ideas and research that will motivate and assist you in your work as a fitness professional. Guest contributor François Gazzano presents useful and interesting research with regard to overtraining – an area that is often overlooked by fitness professionals when training their clients. Knowing when to advise your clients to slow down or take a break is equally as important as pushing them to their best!! More and more people are presenting with allergies and asthma. However these conditions should not preclude people from exercising. Frances Guiney gives useful tips to the fitness professional.

I hope you will enjoy the very impressive article ‘Out on a Limb ‘where Ian Kenny and his colleagues outline the achievements of athlete Simon Baker showing that anything is achieveable once you have the motivation and drive to meet the challenge. As we near the end of yet another academic year let me congratulate in advance all those who have successfully completed our programmes this year – some do so against all the challenges of finance, motivation and disability. In particular, well done to the first cohort of graduates at Year 2 - Higher Certificate in Exercise and Health Fitness (HCEHF). This is an NFQ Level 6 Major Award and paves the way for advancement to Year 3 Diploma on the NCEF/UL Flexible Learning Pathway. (Please see our website www.ncefinfo.com for full details). I look forward to seeing you all at the UL Autumn Conferring’s.

Our regular feature writers have not disappointed us this time round with artlcles on having a positive first Personal Training Meeting with your client (Mary Fitzpatrick), customer and client retention (Stephen Bates) and Healthy Summer eating on a budget (Sarah Keogh) .

Enjoy the summer months - Be Happy and Healthy!! Maura O Sullivan Ryan Managing Director, NCEF

From the Editors Chair membership will give you access to discounted insurance, complimentary membership of the European Register of Exercise Professionals (EREPS), discounts on NCEF courses and more - visit www.fitnessprofessionalsireland.ie

Welcome to the summer issue of NFN 2013. We are almost half way through the year – can you believe it? So much has happened! We recently launched the official new website of the NCEF. Please take some time to browse the site www.ncefinfo.com. We would be delighted to receive your feedback. The NCEF Head Office is fully settled back into the newly renovated Physical Education & Sport Sciences (PESS) Building and we were delighted to be a part of the official re-launch on March 8th. You can view photos of the event on page 7 and a video of the event can be view by clicking on the following link http://www.youtube.com/user/pessdepartmentUL Watch out for your membership renewal reminder from Fitness Professionals Ireland (FPI) – registration for FPI is simple and can be completed online. FPI professional

The NCEF/UL Flexible Learning Pathway to the B.Sc. continues to offer a wide variety of courses to enhance your lifelong learning – this summer you can complete e-learning courses in Fit for Life – Lifestyle Management or Facility Operations. Keep an eye out on the NCEF website and facebook page for details on a very exciting “Pilates with Props” workshop that the NCEF will host in October. We are in the business of helping people to improve their lifestyles through promoting and encouraging physical activity and overall well-being. Our contributors for this issue are most certainly providing you with the inspiration to do this, so my thanks to all of them for their time and expertise. Yours in fitness Maeve, NFN Editor

Keep up to date with all the NCEF news, courses and events Like us on Facebook NCEF.Organisation National Fitness E-News 2

Table of Contents 4

News Room

Fitness Report

Nutrition Report

Health Report

Features 11 14

Preventing Overtraining By Fanรงois Gazzano,

Group Fitness: Effective Cueing By Linda Gaynor

Asthma & Exercise By Frances Guiney

Strength & Conditioning: Trx - Rip Trainer By Karl Gilligan

Boxercise

Business: Customers Recruitment & Retention By Stephen Bates

Regulars 16

Nutrition: Healthy Summer Eating By Sarah Keogh

Mind Body: Pilates Props By Peppy Neville

Personal Training: First Time Success By Mary Fitzpatrick

Research: Out on a Limb By Dr. Ian Kenny, Dr. Drew Harrison & Dr. Brian Carson

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. National Fitness E-News 3

In Memory of Karen O’Connor It is with sadness and regret that we announce the passing of Karen O’Connor, on Tuesday, April 2nd last. Karen was a member of the first graduating NCEF Tutor Group in the late 80’s and worked as an NCEF Tutor and the Course Co-ordinator, based mainly at Inchicore College, Dublin for many years. Karen was a true professional and inspired all those with whom she interacted.

NCEF MISSION STATEMENT To promote the highest standards possible in the preparation of Exercise & Health Fitness Professionals through a sound professional education and training structure that meets the changing needs of the Health Fitness Leisure Industry and promotes healthy and active lifestyles.

Our thoughts are with her partner Karen-Jane and her family. May she rest in peace.

NCEF LAUNCH NEW WEBSITE Please visit www.ncefinfo.com

NCEF Management & Administration Team National Fitness E-News 4

First Graduates - B.Sc. in Exercise & Health Fitness

Dr. Leo Colgan, Founding Registrar of NIHE and Former Chairman of the NCEF Board of Trustees with Jessica O’Donnell, B.Sc. Graduate & NCEF Admissions, Operations & Procurement Officer

NCEF Tutors and B.Sc. Graduates: Caroline Hogarty and Joan Rock

NCEF Tutor and B.Sc. Graduate Tracy Byrne O’Donovan with Damien Jackson, B.Sc. Course Co-ordinator NCEF Director of Education, Training & Development

B.Sc. in Exercise & Health Fitness - Class of 2012 National Fitness E-News 5

Winter Conferring's - January 2013

The Certificate in Exercise & Health Fitness (CEHF) Award of Excellence is presented to recognise and acknowledge exceptional individual CEHF students who have achieved outstanding academic success. Rachel Clancy from Limerick achieved the highest overall QCA Grade (4.00). Rachel is a member of the UL Women’s Basketball Team and competes in triathlons. L to R: Damien Jackson, NCEF Director of Education, Training & Development, Aine NiChonaill, NCEF Director of Business, Operations, & Finance, Rachel Clancy, CEHF Award of Excellence recipient, Maura O’Sullivan Ryan, Managing Director, NCEF, Dr. Ann MacPhail, Head of Department, Physical Education & Sport Science (PESS), Dr. Daniel Tindall, Lecturer - Sport Pedagogy, PESS, CEHF Course Director.

L/S Cian Mac Parthlain, Ballinlough, Cork and Cpl Pius Devine holding his son Jacob from Kildare town. Both were conferred with the CEHF. Photograph Liam Burke/Press 22.

Rachel Clancy, CEHF Award of Excellence recipient and Maura O’Sullivan Ryan, Managing Director, NCEF Photograph Liam Burke/Press 22. National Fitness E-News 6

Minister for Arts, Heritage and the Gaeltacht, Jimmy Deenihan T.D. recently launched the newly upgraded and extended Physical Education and Sport Sciences Building (PESS) at the University of Limerick. The PESS Building at UL was the original building of the Thomond College of Education from where Minister Deenhian was part of one of the College’s first graduating classes. The renovations to the building were designed to optimise use of natural day light in labs, offices, sports hall and circulation spaces and have incorporated low energy lighting and solar panels to provide hot water. The new building now consists of 2 sports halls; a 160 seat Lecture Theatre; a 50 Seat Lecture room; tutorial rooms and study areas; 4 new laboratories; a computer suite; a multi-purpose teaching area; faculty, administration and research offices and a new cafeteria.

Speaking at the launch of the newly revamped PESS Building Professor Don Barry, UL President said: “This new PESS building is many things to many people - it is an outstanding learning facility for our students, offering state-of-the-art equipment and laboratories to ensure our students experience the best education available in Ireland. The building is also a valuable community resource, available to various agencies for evening and weekend physical activity programmes, sports training and competitions. The PESS department also collaborate with the community in delivering iPLAY, a physical activity programme for children with special needs, which we hope will bring great benefit to the children, young people, and their families.”

The University of Limerick plays a unique role in Irish sport. This includes responsibilities for the provision of teaching and research programmes in physical education and sports science. Currently there are 600 full-time students enrolled in such programmes. In addition to its national role, the University is responsible for providing a sports environment to the 12,500 student body and staff on campus and the general sporting public in the region.

Graduates from the first classes of students of National College of Physical Education, the classes of 1975 and 1976 attended the launch along with Irish Sports Star, Sonia O’Sullivan; the University of Limerick Governing Authority, representatives of national and local sporting organisations and UL Foundation board members.

Physical Education Students: Sarah Dunphy, Ailish Brew and Emma Hannan with Jimmy Deenihan, T.D. Minister for Arts, Heritage and the Gaeltacht and Professor Don Barry, President, University of Limerick. Photo: PRESS 22.

Certificate in Exercise & Health Fitness (CEHF) Students: with Masterclass Presenters, Jason Walshe and Linda Bracken. The students provided a demonstration in Exercise to Music and Body Conditioning for the opening.

Jimmy Deenihan, T.D. Minister for Arts, Heritage and the Gaeltacht and Maura O’Sullivan Ryan, Managing Director, NCEF discuss the CEHF Masterclass.

Maeve Kavanagh, NCEF Marketing & Promotions Officer with Sports Star,Sonia O’Sullivan

Jimmy Deenihan, T.D. Minister for Arts, Heritage and the Gaeltacht, Maura O’Sullivan Ryan, Managing Director, NCEF and Declan Aherne, Coaching Ireland.

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An article appeared in the Guardian about barefoot running and suggested:

Share the gift of fitness with someone in your life with three partner-based exercises from ACE Fitness that you’re sure to love. From strength and coordination to balance and agility, grab a friend and get ready to have some fun while getting in a great workout. https://www.youtube.co m/watch?v=wmUUOjVds7o&feature=player_detailpage

1) There is no real evidence that barefoot running reduces injuries. Lots of theories but nothing factual. 2) Anyone starting off running barefoot needs to change how they run and how their feet hit the ground. People who continue to heel-strike when barefoot, and who may "force" a forefoot landing put a huge strain on the calf muscle and Achilles tendons. As such, it's a skill. Some master it, some don't. It does however suggest that it may be beneficial as part of a training programme where it loads the joints differently and activates muscles in different patterns. To view the full article please click below: http://www.sportsscientists.com/2011/06/barefoot-runningshoes-and-born-to-run.html

According to a study from the British Medical Journal (2012;doi:10.1136/bmjopen-2012-001711), a daily power walk offers more heart health benefits than a leisurely, even if the stroll lasts longer. As part of the Copenhagen City Heart of Study, the researchers followed 10,135 me and women aged 21-98 for 10 years. The purpose was to find links between leisure-time physical activity and risk of developing metabolic syndrome. “In both women and men, prevalence [of metabolic syndrome] was associated with lower-leisure time physical activity and walking speed and was lower in joggers compared to nonjoggers,” said the study authors. Subjects who engaged in more physical activity and those who walked or jogged faster had a lower risk of developing the disease. A higher volume of walking was not associated with less risk. “Our results confirm the role of physical activity in reducing risk [of metabolic syndrome] and suggest that intensity more than volume of physical activity is important.”

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BACPR Exercise Instructor Training Course Now in Galway This BACPR Level 4 course is the longest established cardiac training qualification in Europe and is now being delivered in the brand new state of the art Croí Heart and Stroke Centre. A not to be missed opportunity! Why qualify? Ÿ To enable you to safely prescribe and deliver an exercise programme for individuals with heart disease Ÿ To enable you to offer exercise programmes either on an individual basis or for a group to clients who have heart disease Ÿ Be qualified to accept people with cardiac conditions through exercise referral schemes Ÿ Be equipped to deliver cardiac rehabilitation in the community Ÿ Be recognised by the Irish Association for Cardiac Rehabilitation (IACR) Ÿ To gain the gold standard Level 4 Cardiac course for exercise professional, recognised by the Register of Exercise Professionals (REPs) and Skills Active. Ÿ Become part of a growing network of qualified instructors across Ireland.

Healthy Ireland, a new government framework for action to improve the health and well being of people living in Ireland. It has been developed in response to rising levels of chronic illness, lifestyle trends that threaten health and persistent health inequalities. Read the full text here: http://www.dohc.ie/publications/pdf/Healthy_Ireland_Frame work.pdf?direct=1&utm_source=Test&utm_campaign=4b5 e0ecc85-March%2FApril+Issue&utm_medium=email

Location: Croí Heart and Stroke Centre, Galway Dates: Day 1..........................................Friday 18th October 2013 Day 2..........................................Saturday 19th October 2013 Day 3..........................................Thursday 7th November 2013 Day 3..........................................Friday 8th November 2013 Day 4..........................................Saturday 9th November 2013 Assessment................................Saturday 25th January 2014

How to apply? For application forms please contact BACPR Education: Tel: +44 (0)1252 854510 website: www.bacpr.com

email: education@bacpr.com

Want to know more? Caroline Costello is an established BACPR qualified exercise instructor with first-hand experience of the qualification and the opportunities it brings in Ireland. If you’d like to talk to Caroline please telephone 091 893500 or 086 2513536. How much does the course cost? £625 .00 This course doesn’t come often to Ireland and places are limited. In order to be considered for a place please contact BACPR for an application form now!

New insight into top European operators revealed at EHFA General Assembly: A new report commissioned by EHFA and researched by Deloitte has shown some interesting new facts about the top operators in Europe. The fitness sector in Europe generates an estimated € 22 billion in revenues and the number of people active in health & fitness centers has reached 44 million! There are about 48.000 facilities, which are mostly single site operated. According to the research, the top 20 operating companies account for 16% of the market in volume. Herman Rutgers, EHFA board member and industry expert comments; “With the enormous economic, social and health related value of our industry it is an important goal of EHFA to increase the quality of available research on the sector. Therefore EHFA and Deloitte have invested in this initiative that will hopefully benefit all stakeholders. The agreement for this project is for 3 years and we expect to broaden our partnership to other specific European market research in this time.” The 40-page study can be ordered via the EHFA website To order go to; http://www.ehfa.eu.com/index.php?q=civicrm/contribute/tra nsact&reset=1&id=32 National Fitness E-News 9

Putting an organic label on ordinary foods can trick shoppers into believing that they are healthier, taste better and have fewer calories, new research suggests. Known as the 'health halo effect', previous studies have shown that we perceive foods labelled as organic to be healthier. Now, scientists at New York’s Cornell University have found the label can influence much more than health views perceptions of taste, calories and value can be significantly altered when a food is labelled 'organic'. Read more: http://www.dailymail.co.uk/he alth/article-2302835/Organicfood-labels-trick-thinkingfood-healthier-tastier.html

Body Weight & Body Composition throughout the Life Cycle was the subject of a symposium for dietitians hosted by The Irish Nutrition & Dietetic Institute (INDI) in association with The National Dairy Council (NDC) in Dublin, 30th April. The plenary session of the symposium was delivered by Dr. Marta Van Loan, a research physiologist with the US Department of Agriculture's Western Human Nutrition Research Centre located in Davis, California. Her presentation focused on changes to components of body composition through the life stages, from infancy through adolescence, adulthood and elder years. She reviewed protein requirements during the various lifestages, and demonstrated how the different food groups contribute to meeting such requirements. The ultimate aim of weight management interventions in individuals is to support healthy and sustainable eating and exercise behaviours for long term weight management and improved health. The most effective interventions are those that are multidisciplinary, involving dietary, activity and behavioural components. Ms Breen highlighted the 2013 revision of the Irish Nutrition and Dietetic Institute’s, Weight Management Interest Group position paper on optimal approaches to adult weight management. “This paper supports dietitians in the selection and use of a range of dietary approach

The formula for building bigger, stronger muscles is simpler than you may think. But that’s a message you don’t often hear, especially now as food manufacturers plaster their products with come-ons about the wonders of protein. Suzanne Havala Hobbs, a registered dietitian and clinical associate professor in the Departments of Health Policy and Management and Nutrition in the UNC Gillings School of Global Public Health, stated: “About 10 percent to 15 percent of the calories you eat every day should come from protein. The rest should come from carbohydrate and fat. Meat, fish, poultry, eggs and dairy products are concentrated sources of protein, but other good – and healthier – sources include beans, peas, seeds, nuts, vegetables and grains. If you eat a reasonable variety of foods and get enough calories to meet your energy needs, it’s hard to fall short of the protein you need”. She continued: “Most people need about 60 to 80 grams of protein per day, an amount that’s easy to get without expensive supplements or protein powders”. To read the full article, please click here: http://www.newsobserver.com/2013/04/02/2794868/dontfall-for-myth-about-muscle.html#storylink=cpy including 600 calorie deficit ‘low calorie’ diets, altered macronutrient composition diets and meal replacement products,” explained Ms. Breen. Catherine Norton, Dietitian, University of Limerick and Accredited Sports Nutritionist focused on ‘keeping healthy people healthy’ rather than treating ill-health. The rate of muscle loss in sarcopaenia is estimated to be 1 – 2% annually after the age of 50 years. Compounding this lean tissue mass loss is the phenomenon whereby muscle is replaced by adipose tissue. “The challenge for practitioners is to change the natural trajectory of alterations in body composition to promote lifelong health,” concluded Ms. Norton. Source and for further information: www.indi.ie National Fitness E-News 10

Keeping Athletes Healthy & Fit: A Practical Plan to Prevent Overtraining Introduction Overtraining is an extreme state of physical and psychological fatigue that has a significant impact on performance, health and daily life and that often forces the athlete to rest for several weeks. It is a widespread issue, particularly in individual sports or in sports where the competitive season is both long and intense. The strategies and guidelines outlined in this article are based on the latest research and real-life coaching experience. I hope you will find them useful and that that they will help you helping your teams and athletes to train smarter and to reach their highest performance goals, while avoiding overtraining. The Load-Recovery-Performance Relationship Usually, the more an athlete trains, the better he/she perform. Unfortunately, this is only true up to a certain extent as, after a critical point, training becomes excessive and overcomes the recovery ability of the athlete. This misbalance leads to a state of non-functional overreaching, which, can quickly deteriorate into overtraining if steps are not immediately taken to reduce training load and provide adequate recovery. The load-performance relationship and the ability to tolerate high training loads are not identical for everyone. For example, with beginners small training loads usually cause large performance improvements, while elite athletes need larger training loads to elicit small performance improvements. In athletes of the same level, the load-performance relationship and the individual recovery needs are also greatly individual. See Chart 1 on page 13 To perform at the highest level, athletes must be able to sustain high training loads while avoiding overtraining. While this seems a relatively simple concept, the critical point above which ‘training’ becomes ‘overtraining’ extremely difficult to identify without systematically monitoring athlete’s dynamic response to the training load and recovery balance. The Components of a Successful Overtraining Prevention Program Recent research conducted on Olympic athletes2 shows that an efficient overtraining prevention program is rather simple. It must primarily focus on:

· · · ·

Certified Kinesiologist, CEO of Advanced Fitness Designs, Inc

Monitoring and individualizing training load Monitoring athlete’s fatigue, stress and recovery Ensuring adequate recovery and sleep Ensuring adequate nutrition and hydration

Monitoring and individualizing training load An accurate and simple way of measuring training load is the session RPE (sRPE) method14,13. First presented by Dr Carl Foster from the University of Wisconsin in the late 1990s, this method has since been validated in many individual and team sports. It is accurate, simple to use, inexpensive, doesn’t require any particular equipment and, provides similar results than more invasive or complex methods (hormonal, physiological, biochemical or performance testing). To calculate the sRPE, athletes must rate their perceived level of exertion (RPE on a 0-10 points scale) ~30 minutes after each session. The product of the RPE rating (0-10) x SESSION DURATION (in minutes) represents the session training load in arbitrary units (AU). For example, a 100 minutes session rated 4 by the athlete will elicit a LOAD of 4x100=400 AU. The formulas used by the sRPE method 1. Session Training load = session RPE x duration (minutes) 2. Daily Training load =Sum of all Session Training load for the entire day 3. Weekly Training load =Sum of all Daily Training load for the entire week 4. Monotony= standard deviation of Weekly Training load 5. Training Strain = Daily or Weekly Training load x Monotony Once the sRPE training load has been recorded over 4-6 weeks, an individual baseline can be established. Any elevation 5-10% above the baseline can be identified as a recovery issue and discussed between the sport scientist/coach and the athlete. Online training monitoring systems, such as AthleteMonitoring.com we are using the sRPE method which can help with data collection calculation and analysis of the sRPE - see Chart 2 on page 12.

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Chart 2: sRPE Method

With such a system, it is possible to calculate indicators on a daily basis using the training data entered by athletes, compares the last 7 days of training to the last month, and displays green, yellow or red icons to indicate if the situation is normal, slightly above/below normal or highly above/below the individual baseline. High risk of overtraining Light risk of overtraining No risk of overtraining Chart 3 on page 13 presents and example of automated calculation of sRPE indicators with the AthleteMonitoring.com platform. Red icons help to identify abnormal training/recovery response from the athletes. As a large percentage of illnesses and injuries can be explained by peaks in individual training STRAIN in the preceding 10 days14,13, monitoring the STRAIN variable provides a simple and helpful way to control individual adaptation to the training load and to detect overtraining in its early stages. Monitoring athlete’s fatigue, stress and recovery Questionnaires such as Profile Of Mood State (POMS), DALDA or custom Stress/Fatigue/Recovery questionnaires are practical and effective tools to detect daily changes in training or non-training related issues. To detect minor changes, questionnaire must be administered daily, on a relatively long period of time (usually several months). Hence, to ensure long-term compliance, questionnaires must be simple, short and easy to fill. It can be completed in less than one minute by the athlete from a smartphone and provide crucial information to the coach or the sport scientist. See www.athletemonitoring.com to view sample questionnaire Once questionnaire data has been collected over 4-6 weeks, an individual baseline can be established. Any elevation >5-10% above the baseline can be identified as a potential recovery problem/stress issue and discussed between the sport scientist/coach and the athlete. Recovery is an essential part of the training process. Here are some tips to help your athletes achieving the right balance between hard training and recovery. Ÿ Ensure adequate recovery and sleep Ÿ Make sure your training program includes recovery periods and is individualized Ÿ Ensure athletes have at least one day per week of passive rest.

Ÿ With elite athletes, do not plan more than 2-3 hard days (including competition) per week. Ÿ With lower-level athletes a maximum of 1-2 hard days (including competition) per week is advisable. Ÿ Children athletes shouldn't train for more than 18-20 hours a week. Ÿ Systematically reduce training load (mainly by reducing volume of training) by 30-50 % during, traveling, back-toschool or exam period. Ÿ Plan a recovery week (where training volume is reduced by 30-40 %) every 4-5 weeks. Ÿ Increase training volume and intensity progressively (beware of sudden training increase during intense training camps). ŸIf an athlete is in a state of overreaching for more than 3 days, reduce the training load immediately. Ÿ When an athlete is in a state of overreaching, reduce but don’t stop training; Ask the athlete to take 2-3 days of complete rest and to reduce training intensity and volume (3040%) for 1-2 weeks. Ÿ When an athlete is in a state of overtraining, it is advisable to rest for one week and limit weekly training to 1-3 very easy sessions (10-20min of easy training). If fatigue recesses, gradually progress to longer sessions over a 6-12 week period. Ÿ Make sure your athletes are getting enough sleep. Ÿ Sleep requirement is highly individual but ensure athletes has, at least, 8hrs of undisturbed per night. Ÿ Poor sleep during the night can be compensated by postlunch naps, but only for a short period of time to avoid disruption of regular sleep patterns. Ÿ A full night of undisturbed sleep allows sleep recovery from a period of sleep loss. Ensure adequate nutrition and hydration Inadequate nutrition and hydration can also be a major factor in the apparition or excessive fatigue and the apparition of overtraining. Training hard increases significantly athlete’s energy requirements and an intensive period of training is never a good time to try to lose weight by reducing caloric intake or modifying drastically the diet. If an athlete feels an unusual need for sleep or excessive fatigue, make sure his/her energy intake is sufficient. The following guidelines2 will help you to ensure optimal hydration and nutrition. Ÿ Accelerate the recovery process with adequate carbohydrates (CHO) intake immediately after training (1g CHO/kg of body mass); Ÿ Ensure adequate CHO intake during light to moderate training days (5-7 g CHO/ kg of body mass); during moderate to heavy days (7-10 g CHO/ kg of body mass); and during days where extreme exercise sessions (>4h/day) are performed (10-12 g CHO/kg of body mass) Ÿ Optimal carbohydrates intake must be scaled up and down based on the energy requirements of training days, competition, recovery days. Ÿ There is usually no need to consume protein and antioxidant supplements as these nutriments are ingested in sufficient quantity when the athlete consumes a balanced diet. Ÿ No athlete requires a protein intake higher than 1.7g/day/kg of body mass. Ÿ Athletes should try to drink 1.2 to 1.5L of liquid for each kgof body mass lost during the training session. Ÿ Salt lost through sweating should be replaced as well food consumed after the session is usually enough to replace the salt loss during the effort.National Fitness E-News 12

Chart 1: The Load Performance Relationship

Chart 3: Calculation of sRPE Indicators

AUTHOR BIOGRPAHY Franรงois Gazzano is a certified kinesiologist and holds a degree in physical education. As strength and conditioning coach and training optimization consultant more than 15 years, Franรงois has helped many elite/pro/varsity teams and athletes to achieve their highest performance goals in many sports. Francois is he owner/CEO of Advanced Fitness Designs Inc www.af-d.com a company specialized in the design, development and marketing of innovative web-based fit-

ness and performance tracking and reporting solutions for health, physical education and sport organizations. Advanced Fitness Designs, Inc. product lines includes FITSTATS (education, wellness and performance tracking and reporting) and AthleteMonitoring.com (high performance training monitoring) systems. Franรงois is an avid road cyclist and his professional interests include overtraining and injury prevention in team sports; training quantification and recovery optimization. He can be contacted at: fgazzano@af-d.com A full list of references is available upon request. National Fitness E-News 13

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Asthma and Exercise

What is Asthma?

Triggers

Asthma is a common inflammatory condition which affects the airwaysthe small tubes that carry air in and out of the lungs. Asthma causes the airways to become over-sensitive and react to factors that would normally cause no problem, such as cold air or dust. The muscles around the wall of the airway tighten, making it narrow. The lining of the airways may swell and sticky mucus is produced, clogging up the breathing passages. When the airways narrow like this, it becomes difficult for air to flow in and out of the lungs.

Exercise can trigger asthma symptoms depending on:

Asthma and Exercise Regular exercise is an important part of a healthy lifestyle for everyone, but especially for people with asthma. In fact, research has shown that a structured exercise regime can improve asthma control. Exercise does not cause asthma but it can trigger asthma symptoms, particularly if your asthma is not well controlled. If your asthma is well controlled you should be able to take part fully in all forms of sport and exercise. Symptoms If your asthma is poorly controlled you may experience the following symptoms during exercise: Ÿ Ÿ Ÿ Ÿ Ÿ

Cough Wheeze Shortness of breath Chest discomfort or tightness Tiredness & difficulty keeping up with teammates

Ÿ The length of time you are active Ÿ The longer your training or exercise session, the more likely you are to experience asthma symptoms. Ÿ The intensity of the activity Ÿ Endurance sports, such as long distance running are more likely to cause asthma symptoms. Ÿ Your environment: High levels of pollen, mould and pollution in your training environment may trigger asthma symptoms. Ÿ Chemicals, such as those found in swimming pools or ice skating rinks, may also trigger asthma symptoms. People with asthma are sensitive to cold and dry air. We usually breathe slowly through our nose which filters, warms and humidifies the air. During exercise our breathing rate increases and we breathe more through our mouth. Asthma symptoms may be triggered by cold, dry air reaching the lower airways. Asthma symptoms are more likely in cold, dry environments, than in warm, moist environments.

Exercise Induced Asthma In general, shortness of breath is not uncommon during exercise. However, sometimes people without asthma can temporarily experience asthma symptoms during exercise or shortly afterwards.

This rare condition is called Exercise Induced Asthma (EIA) or Exercise Induced Bronchoconstriction (EIB). Physical activity is an important cause of asthma symptoms for most patients and for some it is the only cause. EIB typically develops 5-10 minutes after you exercise (it rarely occurs during exercise). You may experience typical asthma symptoms, or sometimes a troublesome cough, which stop by themselves within 30-45 minutes. Some forms of exercise, such as running, are more potent triggers. EIB may occur in any climatic condition, but is more common when the patient is breathing dry, cold air and less common in hot humid climates. Some children with asthma present only with exercise induced symptoms. In this group, or where there is doubt about the diagnosis, exercise testing is helpful. Your health care professional may perform an 8 minute running test or refer you to a spirometry laboratory for lung function challenge testing. Managing Your Asthma Before, During & After Exercise Exercise improves lung function and is an important part of a healthy lifestyle. Asthma symptoms shouldn’t stop you taking part in sport or exercise once you follow our Top Tips for Exercising with Asthma.

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3. Take slow steady breaths. 4. If there is no improvement take one puff of reliever inhaler every minute 5. You can take up to 10 puffs in ten minutes. Children under 6 years can take up to 6 puffs in ten minutes. Call 999 or 112 if Symptoms do not improve after following steps 1- 4 or you are worried. If an ambulance does not arrive within 10 minutes repeat Step 4. Asthma Information for Fitness Professionals Full participation physical activity should be the goal for all except for the most severely affected people with asthma. Fitness Professionals have an important role in supporting and encouraging participants with asthma.

Top Tips for Exercising with Asthma Ÿ Ÿ Ÿ Ÿ

Ÿ Ÿ

Ÿ Ÿ Ÿ

Make sure that your coach and the people you exercise with know you have asthma. Always have your reliever inhaler (usually blue) with you when you exercise. Carry an Asthma Attack Card with you at all times, especially when you exercise. Contact the Asthma Society of Ireland for your free, handy Asthma Attack wallet card which contains the Asthma Emergency Plan ‘5 Step Rule’, explaining what to do during an asthma attack. Make sure that your asthma is well controlled by taking your medication, especially your controller, every day as prescribed by your healthcare professional. Many people with asthma also suffer from allergic rhinitis. Taking the correct precautions to manage this will improve your symptoms and help keep your asthma well controlled. Keeping an up to date Asthma Management Plan will help you gain better control of your asthma. Maintaining a good level of fitness means you will be able to exercise for longer without experiencing asthma symptoms. You should increase your fitness levels gradually and discuss this with your sports coach or trainer. Avoid exercising in areas with high pollen levels or irritant gases (e.g. car exhaust fumes) especially when there is high humidity or strong winds. If your asthma is triggered during exercise take your reliever inhaler 15-30 minutes before warming up. (2 puffs of a Metered Dose Inhaler or one puff from a Discus or Turbohaler) Always warm up 15-20 minutes before exercising and warm down afterwards. Make sure that you are adequately hydrated before, during and after sports or exercise. If you are exercising alone, make sure someone knows where you are and what time you are due to return.

During an Asthma Attack follow the 5 Step Rule 1. Take two puffs of reliever inhaler (usually blue) immediately 2. Sit upright and stay calm

Before a session: Ÿ Make sure you know who has asthma. Ÿ Remind participants with asthma that they may need to take their reliever medication 15-30 minutes before exercising. Ÿ Avoid aerosols and scents which trigger asthma symptoms by encouraging the use of unscented and non-aerosol products in changing rooms. Ÿ Make sure participants bring their reliever and spacer to the gym, sports field or swimming pool and that they have access to them at all times. Ÿ If you work with minors, speak to the parent if you have concerns that the participant has undiagnosed or poorly controlled asthma and advise them to visit their GP. Ÿ Speak to a GP to allay any concerns or fears about asthma and exercise. Always have a copy of the Asthma Attack Card with you during training sessions and an Asthma Attack Poster in the gym, studio or sports club. During a session: Ÿ Always start a session with warm up exercises. Ÿ During training try to avoid things that trigger asthma (e.g. dust, smoke, pollen) Ÿ Be encouraging and supportive to participants with asthma. Ÿ If a participant has asthma symptoms while exercising they should stop the activity, take their reliever inhaler and wait at least five minutes or until they feel better before starting again Ÿ If a participant has to sit out for five minutes try to keep them involved as much as possible, for example you can involve them in refereeing or coaching . Ÿ During an Asthma Attack follow the Asthma Emergency Plan ‘ 5 Step Rule’ above. Ÿ Try to include participants with severe asthma in team sports or activities that are less strenuous. Ÿ Always end a session with warm down exercises. For further information Contact the Asthma Society www.asthmasociety.ie. Call us on 01 817 8886 to arrange for an Asthma Society of Ireland Nurse to speak at your school or sports club. Lo-call our Asthma Adviceline on 1850 44 54 64 to speak in confidence to an Asthma Nurse.

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Healthy Summer Eating on a Budget

Introduction A complaint that is often made about healthy eating is the cost. There is an idea that if you start to eat more fruit and vegetables and cut back on treat foods that you will end up spending and arm and a leg – and still feel hungry! It really is a great excuse for people who don’t want to make changes to keep eating unhealthy food. The reality is that eating healthily often costs the same as eating badly and is usually cheaper. However, sometimes budgets get cut and we are not always able to spend the same amount on food that we would like so how do we reduce spending on food and still keep a healthy, nutritious diet? This article takes a look at some of the expensive mistakes people make when it comes to healthy eating, how to manage a healthy diet on a budget and how to swap more expensive foods for cheaper ones that are just as nutritious.

Getting the Basics Right: 1.

Plan a menu

The most important place to start both for healthy eating, and for budgets, is to plan a menu for the week ahead. You don’t need to have everything worked out but you do need an idea of what you are going to cook, what you are going to bring or make for lunch, what breakfast is going to be. You do need to take into account if you are going to eat out or if you are going to be working late. Do decide what dinner is going to be each day. Eating out and takeaways are very expensive ways to eat and cooking at home is always the cheapest option.

Think about what time you are going to get home and how much time you will need to make the meal. If you are coming home late, it is not the time to start a stew that will take two hours. Pasta is very quick and you can always plan to cook some meals ahead.

Write a shopping list.

Once you have planned your menu, write a list of what you need to make everything on your menu. At the start you might need to invest in more herbs, spices and dressings. However these will only need to be topped up occasionally so they are a good investment in flavour as well as healthy eating. Stick to your list when you go shopping. If there are no biscuits on your list, then don’t even walk down the biscuit aisle. There is no law that says you have to cover every aisle in the supermarket and it is a great way to avoid temptation.

Learn to cook

You don’t have to be a very fancy cook, but learning the basics will save you a huge amount of money. A tomato sauce for pasta made from scratch will save you the money you would spend on a jar. Ready-meals can be more expensive than cooking yourself. There are some readymade foods out there that are very cheap, but recent horsemeat scandals, among others, call into questions exactly what we are getting when we buy very cheap ready made foods. Learn to make your own mashed potatoes instead of buying ready made. Learn to make sauces and dressings for meat, salad and

vegetables instead of buying jars.

4. Make your own bread This is one of the best places to save money on food. Irish soda bread is one of the easiest breads to make – even for the absolute beginner. And you will save a fortune every week. See the recipe for soda bread below and try making your own to see how much you can save.

Food on a Budget Tips: Never, ever shop when you are hungry. When you are hungry it is extremely difficult not to buy more than you planned. The smell of fresh bread from the bakery, the sight of the biscuits & crisps, the wedges and chicken wings at the hot

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counters can all be far more temptation than many can stand. If you absolutely have to shop hungry, try to even eat an apple or a yogurt before you head in. If you can’t, make sure you stick rigidly to your list!

IO IT

Never pick up a basket if you are only going to the supermarket for one or two things. Never take a trolley if you are only planning to buy a basket amount of groceries. The more you have to carry yourself, the less you will buy and it will be easier to stick to your budget. Don’t go mad buying fruit & vegetables! Lots of people go to the supermarket and fill their baskets with every kind of fruit and vegetable, spend a fortune, then bring it home and leave it to rot in the fridge. You need to plan ahead when it comes to fruit and veg or you really will end up throwing out a lot of food. Think about when you are going to eat fruit – and be realistic about how much you will eat. Yes, we should all be getting our 5-a-day but if you currently only eat one-a-day a jump to 5 might be beyond you. Increase by 1-2 servings per day and when you have got the hang of that, you can add more. This way you are much more likely to eat what you buy and save yourself a lot of money. When learning to cook – or just expanding your repertoire borrow cookbooks from friends or the local library rather than spending a lot of money on new books you might not like. TV cook shows can be a great source of information and tips. Make good use of your oven. If you are making a stew, use the oven to make baked potatoes or a loaf of bread at the same time.

SUMMER FOOD TIPS 1. Swap expensive chicken and ham in Summer salads for tinned chickpeas, kidney beans and butter beans. These all taste great in salads and cost a lot less than their animal counterparts. 2. Make your own dressings. Salad dressings are incredibly easy to make. Invest in a good bottle of olive oil and some balsamic vinegar. Then all you need is to add salt & pepper and any other flavours you want – try some crushed garlic, Dijon mustard & honey, fresh herbs and spices. 3. Buy unwashed lettuce and salad leaves. The prepacked ones are a lot less work but cost a lot more. 4. Buy in season – this is a lot easier to do in summer when so many foods are in season. Tomatoes are much cheaper at this time of year. Check prices and look for locally grown.

Recipe Soda Bread Ingredients: 7oz of white/cream flour 7oz of coarse wholemeal flour 1oz oat bran 1oz wheatgerm 1 teaspoon bread soda 1 teaspoon salt 1 egg (optional) 1 tablespoon honey about 400mls buttermilk (you can also use normal milk) 1lb loaf tin, brushed with oil Pre-heat oven to 200°C Mix all of the dry ingredients together using a metal fork. Add the egg and honey and then gradually add the milk, a little at a time. You want to get a ‘thick porridge’ consistency so you may need a little more or a little less milk. Don’t worry about getting this exactly right. Pour into the loaf tin. Put in the oven at 200°C for 15 minutes. Then turn down the heat to 180°C for 40 minutes. After 40 minutes, take the bread out of the tin and knock on the bottom of the loaf. If it sounds hollow, it is cooked. If not, leave it out of the tin and pop it back in the oven, upside-down for 10 minutes. Cool on a wire tray. This bread is very crumbly if you cut it while it is hot (but very delicious!).

5. Fresh herbs taste great in summer dishes but are expensive and often have far more than you need in the pack. You have two options here: either buy a growing herb , such as potted mint or basil and pick the leaves as you need them or wash and dry the bagged herbs you don’t use, spread them out on a tray and freeze them. You can use them straight from the freezer in soups, sauces and salads. National Fitness E-News 17

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Pilates Props A New Dimension to your Pilates Clases

Introduction So…. you’ve been 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 of small equipment 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.

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 2) Provides Assistance: eg the Teaser. A band around the feet and held in each hand can help lift the spine into a seated position. 3) Movement clarification: eg Breast Stroke Prep. Holding the band in both hands behind the back encourages correct positioning of the shoulder girdle. 4) Aid stability: eg. Single Leg circle. Place band around the foot of the working leg with the ends held in each hand. The band helps to 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. CLICK HERE FOR VIDEO LINK 1

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The Stability Ball Its original use was as a means of D challenging balance and stability. O B However, depending on where it is D positioned it can also act as leverage as N I well as providing light resistance. Correct ball M 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 Ball size 4’11” – 5’4” 55cm 5’5” – 5’11” 65cm 6’ and over 75cm Uses 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 e.g. Plank with feet on the Ball 2) Increases leverage. E.g. Double Leg Stretch gripping the ball with the legs will increase leverage thus challenging stability more. 3) Adds Resistance. Holding the ball in your hands while performing the Roll Up will increase resistance on the up phase. 4) Provides neuro-muscular feedback. E.g. Shoulder Bridge with feet on the ball. In the up position, the muscles of the ankle will automatically kick in to stabilise.

CLICK HERE FOR VIDEO LINK 2 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 e.g. 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 CLICK HERE FOR VIDEO LINK 3 The Soft Ball 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.

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. CLICK HERE FOR VIDEO LINK 4 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, it offers a whole new range of exercises which marry well with the more traditional ones. Uses 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. E.g. 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 CLICK HERE FOR VIDEO LINK 5 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. (If you would like further information and ideas for using any of these pieces of equipment into your classes, watch out for NCEF Pilates Workshop in October 2013 - information will be on the NCEF website.

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First Time Success

our new client sits before you. For the purpose of this article let’s call your client Mr. X. Only really, this is not his first session, in all likelihood. No, this session has been played out, over and over, once, twice, ten times in Mr. X’s head. Coming to you, a Personal Trainer. “Never in my life,” he’s thought, “would I have imagined enlisting the service of a Personal Trainer. Sure that’s for the likes of Tom Cruise and Madonna.” He’s had many conversations like this one, running through his head. But the reality is that Mr. X is here. With you. Enlisting the services of a Personal Trainer. Mr. X is most likely nervous. He may have played out how this first hour in his new life will transpire, oh a dozen times: what he’ll wear, where’ll he’ll sit or stand, his ‘story’ up until this point in time. But this is real life, and there is no script.

world he’s been looking in on from the outside for sometime - possibly for years.

What’s the Story? For the most part, our clients arrive with a chronic i.e. long term issue or issues to be addressed. Lacking fitness after years of inactivity, post-rehabilitation after an injury really brought about by ingrained poor posture, or in need of re-balancing themselves towards a healthy weight. In most of these cases a long time has gone into creating the fitness or health issues in Mr. X. Another period, often side by side that just mentioned, has been spent by Mr. X ‘promising’ himself to sort out that old injury, get his work posture corrected or get fit again. But the promises turned days into months and now years have slipped by. He wants out of that old life. He wants in to the world of pain-free, healthy weight, and fitness.

Can we, as trainers, honestly imagine what this must be like for Mr. X? Make no mistake - this is the first hour of his New Life. A newborn to the

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Listening Is Key

Like the judges on ‘The Voice of Ireland’, mine and your’s first job L with Mr. X is to Listen. More importantNA ly it is to Hear. O The story, the timeline, the goals and the RS E dreams of Mr. X are not to be pooh-poohed. P “Oh it’s the same as any other weight loss, neck aching client.” We might think - wrongly. “Calories in, calories out...” It’s not the same story. It never is. Lesson No. 1 for you and I dear Trainer. Treat Mr. X as your first and only client. His story is his alone. The subtle clues he gives as you prepare his case history are his alone. Stressful job = comfort eating. Old injury = lack of confidence in the strength of his knee = loss of activity and of the social outlet that playing his sport gave to him. Listening is Key. Hearing the gaps between the words is even more important. In the first session, therefore, quietness, time to converse, to fill forms to a level of high detail, with questions and time to listen to those answers are the first roles of us trainers.

Setting Out Your Stall At the point of first meeting, there has in the most part, been one or more communications with our Mr. X, at the time of enquiry. At this point however, it is only right to outline again the methods, testing, goal setting and roles and responsibilities of each party during the professional time together. We must be clear with clients (ideally on a standardised information sheet) regarding the following items. Time of session, time keeping etc. A particular note to draw attention to is the cancellation policy if one applies to your operation, and the method of payment for sessions. Make clear that the information shared is confidential to the client, and that clarity and disclosure is of paramount importance - particularly in the area of record keeping be it of the exercise undertaken or of food diaries etc. Your methods of testing, setting of the exercise programme must also be outlined, and in this way Mr. X knows exactly what to expect on each session and how the goals which have been discussed will be aimed for, and ultimately reached.

Responsibility The responsibility for the success of the programme lies with Mr. X. As the Trainer we are the instrument to point to the direction of change, to steer the course that has been heretofore rudderless. We re-point the compass, lay in place the tools to aid the journey, but the journey can only be taken by Mr. X himself. Be clear, be motivating and be specific. “You will do x sessions of this type yourself at home/gym etc.” This is how great things are achieved.

knowing what exactly is happening, and why this is relevant to him and his programme. He can take solace in perhaps good flexibility, while the not so good numbers with the skinfold calipers when explained can provide him with a roadmap to where his effort is going to pay off. Always refer back, where relevant and appropriate, to information given in the screening form and in discussions earlier. How despite having no previous experience in weight training, the introduction and development of those skills in his programme will be the cornerstone of muscle toning, but also enhanced strength and will aid ay his golf game, or strengthening the knee to be able to rejoin his 5-a-side soccer team. Making the connection between your testing, their results, the programme design and the end benefit to Mr. X makes him integrated in the process and he can now see the value of his future effort at this very early stage.

Connection & Community These may sound so very simplified, and a bit too mundane. But as human beings we seek out connection and community. If Mr. X has not been an exerciser, or has but has most recently been unable to with injury, then these are very basic things will set you apart as his trainer. Creating a professional relationship that will benefit him, and you. Knowing this alone, and creating an atmosphere of calmness, privacy and openness will enhance the experience not just for Mr. X but also for ourselves.

Homework: Less is More Remember too, that less is more in the line of the client’s homework. If X says he has an hour free to exercise - plan his session away from you for 40-45 minutes. If he has a half hour, make it for 20 mins. We often overestimate our actual commitment and time allowances. If less is requested, but the quality is high, this will engender better commitment and compliance with the programme and the long-term effort that is required to reach one’s goals.

Feedback & Feed-Forward Ending the session with an invitation to comment by Mr. X will tell you how this first step on the journey has been has he any thoughts on the results, on the plan for the week ahead you have set out jointly with him, is he clear on his own responsibility for the week ahead until the next session? A suitable wrapping up of this first session is of paramount importance so that the clarity you both require to take this to a successful outcome is on the right path. Remind Mr. X of this first, life-changing step he has taken.

The Session When getting down to the business of the session in exercise terms, explain, explain, explain. Humans thrive on knowledge. We can take in new information and we do make sense of it. So at all times, explain your reason for the test (Blood pressure, heart rates, and into the more complex of your testing also). These nuggets provide not just you with a starting point and aid in programme design, but are central to Mr. X

“Take the first step in faith. You don't have to see the whole staircase, just take the first step" - Martin Luther King, Jr National Fitness E-News 21

The B.Sc. is Year 4 and the final year of the Flexible Learning Pathway and is awarded by the University of Limerick. It is placed at Level 8 8 on the National Qualifications Framework (NQF) and Level 7 on the European Qualifications Framework (EQF). Aim: Graduates of the B.Sc. are qualified to apply their knowledge, skills and competencies so as to provide direction, leadership and professional expertise at the highest management & promotional levels in the Exercise & Health Fitness sector. Course Details: ■ Traditional classroom based learning, e–learning and blended learning including electronic support structures for collaborative interaction. ■ Those delivering on the course are drawn from the NCEF, the Faculty of Education and Health Sciences and the Kemmy Business School at UL. Guest Lecturers with relevant backgrounds will also present on the programme. ■ Three academic semesters with 16 contact weekends.

Venue: University of Limerick Contact Dates 2013: Induction Day: Sat 7th Sept Sat 5th & Sun 6th Oct Sat 19th & Sun 20th Oct Sat 9th & Sun 10th Nov Sat 23rd & Sun 24th Nov Sat 7th & Sun 8th Dec Contact Dates 2014: Sat 11th & Sun 12th Jan Sat 25th & Sun 26th Jan Sat 8th & Sun 9th Feb Sat 22nd & Sun 23rd Feb Sat 8th & Sun 9th Mar Sat 22nd & Sun 23rd Mar Sat 12th & Sun13th April Sat 26th & Sun 27th April Sat 10th & Sun 11th May Sat 24th & Sun 25th May Sat 7th June & Sun 8th June Full details on entry requirements, course content and fees are available by clicking here

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Introduction On the 16th of January 2012 Simon Baker began a journey to run the Dublin City Marathon. No one has achieved this before. He underwent nine months of intensive training, but he didn’t do it alone. He had a professional team behind him: Jason Kenny, Strength Training and Nutritional Coach of Forever Fit Promotions, who headed up the project, along with Alan Ward (National 50m Pool Manager of the University Arena), Karen McCreesh and Neasa Canavan (Physiotherapy, University of Limerick), Dr Drew Harrison and Dr Ian

Out On A Limb

Kenny, Biomechanics (PESS, University of Limerick) and Dr Brian Carson (Physiology, PESS, University of Limerick). The project was supported by Jan Ottoson and Donna Fisher from human prosthetics company IDS Independent Disablement Services & Otto Bock and Dave Mahedy Arena Manager, University of Limerick.

down and you’ll find Oscar Pistorius, the South African double amputee runner who made athletic history by competing in the 400 m relay final in the London 2012 Olympics. But Simon Baker is making his mark. He lives and trains in Limerick - and he is Irelands first and only marathon Blade Runner.

Marathon Blade Runner

Simon’s Background

Type Blade Runner into your computer’s search engine and a 1982 science fiction movie starring Harrison Ford will pop up first. Scroll

By his own admission, Simon Baker was an entirely different person eight years ago. He had moved from his native London to work as a plasterer. Simon lost his leg in 2004 from a build-

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ing site accident. The incident that changed Simon Bakers life in 2004 C R appeared trivial enough; it was the simA plest of accidents that caused him to fall E S 12ft shattering the bones in his leg. After E months of heavy medication, failed operations R and countless hospital admissions he made the life changing decision to have the leg amputated below the knee.

Guinness Book of Records

right leg underfoot force, stride length and ground contact time, and sled drop jump reactive strength. “The biomechanical tests had two purposes: 1. To initially assess left and right leg differences to help inform Jason what conditioning work was needed and 2. To continually monitor and give a boost to Simon through data that his training was going well” said Dr Kenny. Test days were supported by PESS biomechanics PhD researcher Laura-Anne Furlong.

In 2008 after a battle with depression Simon realised that he needed a challenge to turn his life around and this took the form of completing the Dublin Marathon which he completed earning himself a place in the Guinness Book of Records (fastest marathon on crutches on one leg). From this day on Simon decided to set himself a challenge each year with his end goal to run a marathon in under 3.5 hours.

Oscar Pistorius’s Infuence For those who hadn’t been paying attention during the London 2012 Olympics, Oscar Pistorius is a South African 400 metre runner making athletics history by being the first disabled runner to compete at the Summer Olympics using two carbon fibre artificial limbs or blades. At first he was prevented from competing against able-bodied athletes, but a Court of Arbitration for Sports in Lausanne reversed this decision in 2008. Jason Kenny takes up the story. “Simon had definitely been influenced by the Pistorius story. He had immersed himself reading and learning about the carbon fibre blades, the technology available and the possibilities it created.

Above: Dr. Drew Harrison talking through a biomechanics jump test with Simon

The Blade “We discussed the project at length and came up with the idea of running the Dublin City Marathon using a blade. It hadn’t been done here before. As well as that, no Irish amputee athlete had ever competed in a track event in the Paralympics and no centre of excellence exists in this country for amputee athletes or disability sports in general.” Jason and Simon got to work quickly, contacting Alan Ward and Dave Mahedy of the University of Limerick, to set the ball rolling in autumn of 2011. “They were very enthusiastic, supportive and excited about the whole idea from the outset. We were immediately offered full use of the university’s facilities.” Simon approached Ottobock, a Dublin company that manufactures the specialised blades. They too promised their full support, as well as sponsorship. Meanwhile an inter-departmental team was assembled in UL to co-ordinate the project. Jason became the overall project manager as well as personal trainer to Simon.

Above: Simon Baker performing biomechanics balance tests

Biomechanics and Performance Testing Dr Drew Harrison and Dr Ian Kenny set about designing bi-monthly biomechanics and performance tests. The tests included start excursion balance, gait analysis for left and National Fitness E-News 24

Physiological Testing

Meanwhile, Dr Brian Carson and PESS PhD researcher Ciara Sinnott-O'Connor periodically provided physiological support and feedback. R Simon underwent a number of tests in the lab including measurement of his maximal oxygen consumption capacity (vVO2max) and his lactate threshold. According to Dr Carson this information “indicates the amount of oxygen Simon is capable of consuming which determines the availability of energy to the working muscles and the running speed he could tolerate before accumulating lactic acid in the blood. As Simon’s training with Jason and the team progressed, both his ability to consume oxygen and deal with lactate improved, allowing him to run faster before reaching his threshold, thus improving the time in which Simon could complete the marathon”.

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Daily Learning Curve According to Jason “What was vital from the outset was that that we straight away achieved credibility. Our short term goal was to get Simon to run the Dublin Marathon in under three and a half hours. But our long-term goal is to set up a template for a future centre of excellence in this country so that Irish track and field amputee athletes can compete in future Paralympics with the best possible support system.” Jason admits there was a steep daily learning curve: “Simon had never walked properly, let alone run properly! We had to teach him to do just that. Change his posture. Alter his stride pattern. Retrain his brain’s muscle memory. His right leg had turned almost outwards since the

accident. His left side of his body dominated his right side. So we had to break him down to start again and build him back up, block by block.” Out on a Limb Through intensive training involving specific running and posture exercises and brutal core work, Simon and Jason had succeeded in turning his right leg back to its proper alignment. Jason says it was a pivotal moment in the project, which is now called Out on a Limb: “I never doubted the man’s determination. I had walked alongside him from Dublin to Limerick in hailstones. I had seen him get into a boxing ring time and time again. I had seen the sores on his leg. I’d never heard him complain - almost! But now all these scientists and experts could see that determination and the subsequent results for themselves.” “We all keep on telling each other that if we can learn and achieve this much in nine months, imagine what we can do in four years, in time for the Rio de Janeiro Paralympics. The sky really is the limit.” Limerick Marathon 2013 Three weeks before the marathon and the disappointing news came from Simon’s doctor advising no more running until a severe case of shin splints (tibial periostitis) subsided. An MRI scan revealed bone marrow edema (swelling) and despite plenty of rest and non-impact training, Simon symptoms did not lessen. Simon made the tough decision to go to the start line still in some pain and complete as much of the race as possible. He was applauded all the way to 10 miles and now on the road to recovery setting his sights on Limerick Marathon in May 2013.

The team: back L- R (Dave Mahedy, Jan Ottoson, Alan Ward, Jason Kenny, Adrian Mc Grath, Aidan Holden, Ber Angley, Drew Harrison). Front L-R (Donna Fisher, Simon Baker, Ian Kenny). (Missing; Brian Carson, Neasa Canavan & Karen Mc creesh)

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Effective Cueing In Group Activity

When we board an aircraft, we are directed to our seats – ‘on the left’. We are then requested to observe the safety features on the aircraft! The emergency exits on the left and the right – to the front, to the back. Why? So we all know where we are going, and how to get there safely and effectively. 300 people following the direction of the person in charge. Cueing Skills Teaching group activity requires a multitude of skills; planning and designing of the class moves/exercises, rhythm and beats per minute, with the ultimate goal of

achieving the aim of the session. The instructor may be able to perform with flair and style, but if they cannot effectively ‘Cue’ the moves, the participants will not know which way to go, what move and when. As a result, participants may lose interest and become exercise demotivated. There is nothing more frustrating than taking part in a fitness class with poor instructor skills. People like to succeed in their endeavours. Effective cueing goes a long way towards successful teaching, happy, healthy participants and repetition business. Be Safe & Effective Group activity needs safe and effective cueing. Whether it’s 6 or 36

By Linda Gaynor, NCEFT, DEHF

people, we need to keep them all together, moving in the one direction, in the one format, with good technique and style:: Safety – keep them all moving in the same direction, at the same time without falling over each other. Effectiveness – keep everyone going where they should. Functionality – achieving the aim of the class. Enjoyment – when we know where we are going, we can get there.

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Duty of Care U O We have a R Duty of Care G to our participants, (NCEF student manual, page 217). While all exercise carries some risk, effective cueing skills can help prevent injury and possibly prosecution.

The NCEF consider Cueing to be a core instructor skill. As a tutor, I have found it to be one of the more difficult skills for the students to grasp. I can relate to this, as when I was a trainee instructor I found it difficult to think about the next move while still performing another move, and all the while delivering teaching and safety points, education, observation, correction and motivation. Cueing correctly was definitely the most challenging skill. This necessary skill must be applied across a broad range of Group Activity, ranging from Circuits, Step Aerobics, Aerobics, Body Conditioning and any group activity, regardless of discipline or age of participants. Exercise to Music This excellent form of exercise which takes on many different formats, 80s style aerobics, Line dancing, Zumba, Salsa,

Thai Bo, Kango Steps, Capoeira, to name but a few. Each of these group activities would be difficult to manage without the application of effective Cueing Skills. Zumba classes are delivered without cueing; the participant has to know all the moves. Recent personal experiences of a Zumba class left me in no doubt as to the importance of Cueing- I spent the entire class not knowing when to ‘shake’ what body part in ‘what’ direction. Not a pretty picture! Step Aerobics Whether it is a Cardio Step Class or a Body Pump using free weights, cueing keeps the class together. Sharp cueing is essential for the ‘Beginner’ in Step Aerobics. (Up, Up, Down, Down). Important also for the more experienced ‘stepper’ as moves/routines become more complicated/challenging, involving frequent challenging changes of direction and rhythm. At advanced level there is less ‘countdown’ and more direction. To prevent your participants ‘bobbing up and down’ like seagulls on choppy water, the instructor can use the cueing sequence (described below) to make everyone get on the step at the one time. Body Conditioning (BC) There are various BC variations available. Kettle bell, Stability Ball, Body

Pump, Body Training Systems and at a more advanced level Pilates and TRX. Effective Cueing in group BC enables the participant to be in the correct position, with good technique and correct use of the equipment, before beginning the exercise. It is easier for the instructor to observe and correct technique error, if everyone is moving at the same time, performing the same move. Clear precise cueing is vital to good technique. Circuits Circuits, indoor or outdoor Bootcamp style involves the use of equipment at variety of different stations. The participants move from one station to the other on a given ‘cue’. However, it is more than just ‘change station’. The participants will be told which direction to move, with more verbal cues regarding equipment, tempo, and hopefully technique. Precise cueing avoids time wasting and loss of effectiveness by ensuring efficient movement from one station to another. Clear Visual cueing is vital to the success of outdoor Bootcamp classes as voice

projection is more difficult outside. Cueing – A Vital Skill NCEF promote a Cueing Methodology, a specific sequence of instructions. (NCEF, page 374) Delete Arms Q sign – Watch me, keep doing what you are doing. (holding pattern) Demo – new move, T&S points (Visual & Verbal) Return to class move Countdown – (Visual & Verbal) The four main features of Cueing are Visual, Verbal, Directional and Numerical. Used together they are a very powerful group exercise tool. Visual Cueing The trick is to keep your participants moving while you show the next move. The visual ‘demonstration’ is ineffective if the class has to stop and watch. Hold the participants on a low impact version of the previous move, or introduce the ‘holding pattern’. Make sure that the participants are still moving with the required intensity to ensure the effect of the workout. Once you have them in the ‘holding pattern’ the verbal cue is ‘Keep doing what you are doing and Watch me for the change’. Performed correctly, this will keep the participants moving

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and training while they view the new move and hear the teaching and safety points. All demonstrations should be performed with excellent technique as participants will ‘do as you do’. Sloppy technique on demonstrations will lead to sloppy performance by your participants. It can be quite funny at times when the instructor ‘scratches an itch’ on his/her head/leg and the participants do it as well, as they think it is part of the move! Facial expression plays an important role in Visual Cueing. Participants will engage with ‘eye contact’ and approval. This also builds up a rapport between instructor and participant, which can aid enjoyment and can over time encourage exercise adherence and participation. The ‘countdown’ sequence should also be ‘visual’. Hold your hand up high, keep it there. If you find it difficult to reduce the fingers 4,3,2,1, simply holding the hand up and waving it 4 times will suffice, the message will be received. Verbal Cueing Keep your verbal cues ‘brief and precise’. ‘Arms up’ will have the desired effect, whereas ‘lift both of your arms at the same time, until they are over your head’ , contains too much for participants to take in all of the time. If verbal cues are long winded and wordy – instruction will be ‘lost in translation’. Identify your verbal cues, deliver them clearly and with authority and your participants will follow your instruction. You will still have the opportunity to reinforce your cues and to make corrections where necessary. Numerical The countdown sequence is one of the more difficult skills for the trainee instructor to master. When to start the ‘countdown’. Why not ‘count up’? Start the countdown as the ‘leading foot’ hits the floor/step in the move, then when we ‘countdown’ from 4,3,2,1, everyone will strike off on the correct leading leg. Fothe participant it is an excellent ‘warning system’ that a something is about to happen. Like the indicators on a car.

Things that go wrong: 1. Long and detailed cues can cause the instructor to tire quickly as their own oxygen uptake can be compromised. If the cues are too long, participants may forget what it is they are supposed to be doing, or maybe they stop moving to listen. Either way this will hinder the workout. 2. Cueing too late. The cues need to be delivered a fraction in advance of the move. It is too late to say ‘Over the top’, if the participants are already on their way. There is however, a fine balance between too soon and too late. Too soon and participants get confused and may move too soon, too late and they may miss the point of change. It takes practice to get it right. 3. Cueing on the wrong leg. Pick a leading leg and stick to it! As an instructor teaching ‘Mirror Image’, ie., facing your participants, your left is their right side. So you demonstrate leading with your left leg, and you begin the countdown as the left leg strikes off in the move. 4. Cueing skills are important. Clearly we can adjust the delivery of our cueing sequence depending on the level of the class/participants. Beginners will need a slower and more specific delivery, while the more advanced class require sharp, precise cues with minimal words and not so much counting down. However even the advanced class will be ineffective if participants are not sure what is expected of them. Learning any new skill takes time, patience and practice. Spend time working with your music and blending it with your routine. Test your skills out on children, if you can arrange a lively group of 7-11 year olds into a specific sequence in a timely and efficient fashion, then you are well on the way to effective Cueing. Practice, Practice, Practice and Enjoy.

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Year 2: Personal Training

This course provides 30 European Credit Transfer System (ECTS) credits towards the Higher Certificate, Diploma/B.Sc. in Exercise & Health Fitness. The Higher Certificate, Diploma and B.Sc. are awarded by the University of Limerick and are placed at Level 6/7/8 on the National Qualifications Framework (NQF) and Level 6/7on the European Qualifications Framework (EQF). Aim: To provide participants with the skills, knowledge and competencies to provide one-to-one physical activity/fitness training to adults with different abilities, needs and goals in a variety of environments. Course Details: 타 The course will take place over four weekends with assigned private study and an additional day for final summative assessments. Participants will also be required to complete a Case Study Project which involves training with a client for a number of sessions and submission of a short video with your client showing your ability to instruct and interact with your client.

Venue: Citywest Dublin Contact Dates: Autumn Semester 2013 Sat 21st & Sun 22nd September Sat 5th & Sun 6th October Sat 19th & Sun 20th October Sat 2nd & Sun 3rd November Venue: University of Limerick Spring Semester 2014 Sat 1st & Sun 2nd Feb Sat 15th & Sun 16th Feb Sat 1st & Sun 2nd Mar Sat 22nd & Sun 23rd Mar Full details on entry requirements, course content and fees are available by clicking here

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TRX RIP TRAINING

Introduction In the last edition of the NCEF’s e-zine magazine, we looked at TRX Suspension Training, it’s uses, benefits for your clients, along with some exercises prescription for personal trainers. In this edition, we will focus on TRX Rip Trainer. We will explore the benefits of Rip Training, in particular, Group Rip Training workouts. We will also look at specific Rip Training Exercises and some basic programming to enhance the quality and versatility of your classes. Overview of Rip Training TRX Rip Training is a collection of leverage variable resistance movements, coaching cues and programming principles using the Rip Trainer. These movements rely on a level bar and resistance cord for variable resistance training that provides an ideal mix of rotation, core stability, motor control, balance and co-ordination. Rip Training mimics the movement patterns we see in everyday life and sport, from picking up your child, to lifting a suitcase, to throwing a ball or paddling a canoe. Rip Training provides a simple and effective method to integrate rotational movements into your client’s training. It is also an effective solution for developing and challenging mobility and stability throughout the body. Rip Training uses elastic resistance that allows for high-speed, low-load training or low-speed, high-load training.

Benefits of TRX Rip Training 1. High Energy-High Impact Rip Training has been influenced by many different sports, such as Baseball, Hockey, Canoeing and Martial Arts with many of the Rip Training exercises consistent with the movement patterns associated with these sports. Participants who use Rip Training can be held statically with controlled movement, explosively to create rotational power, or use a combination of the two forcing the user to control rotation increasing core strength. Because it focuses on total body strength and metabolic conditioning, Rip Training workouts appeal to all levels and attract both men and women into group workouts.

2. Versatility The Rip Trainer can be altered to adjust tempo, resistance and stability demands to match the individual goals of each population group, Introduction workouts can show the foundational movements and focus on stability and mobility, while more advanced workouts introduce speed and metabolic conditioning. 3. All the Core, All the Time Clients and members are always looking at ways of getting a flat stomach and strengthen their abdominal region. Rip Training workouts just like Suspension Training workouts are “all the core, all the time”. As soon as a participant grips the Rip Trainer and feels tension from the resistance cord, they must engage their stabilizing muscles to resist rotation in every exercise. Whether performing a Rip Press, Rip Row or Rip Rotation, the entire Core is engaged to stabilize and balance the body.

TRX Rip Trainer - Sample Exercises Exercise

REPs

Count

Set

Axe Chop

4-4

1 Set left, 1 Set Right

Hockey Slap

4-4

1 Set left, 1 Set Right

Row

4-4

Squat Overhead

4-4

Professional Accreditation KG Elite Performance is the licensed TRX Training provider for Republic and Northern Ireland. KG Elite Performance offer the following TRX accredited courses to fitness professionals: To apply for an internationally accredited TRX Training course, please see www.kg-eliteperformance.ie for further details.

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TRX Rip Sample Exercises

Start and End:

Axe Chop

Start and End: Hockey Slap

Start and End: Row

Start and End: Squat Press

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Year 2: Strength & Conditioning

Q This course provides 30 European Credit Transfer System (ECTS) credits towards the Higher Certificate, Diploma/B.Sc. in Exercise & Health Fitness. The Higher Certificate, Diploma and B.Sc. are awarded by the University of Limerick and are placed at Level 6/7/8 on the National Qualifications Framework (NQF) and Level 6/7 on the European Qualifications Framework (EQF). Aim: This specialist course is for qualified fitness instructors who wish to enhance their understanding of the key concepts, theories and practical application of strength & conditioning training and performance. The Strength & Conditioning Specialist will be capable of providing safe, effective & appropriate fitness training programmes Course Details: 타 The course will take place over four weekends with assigned private study. 타 Work experience which includes a detailed case study working with a sports team. 타 Final Assessment: Submission of a short video working with a sports team.

COURSE DETAILS Venue: University of Limerick Contact Dates: Autumn Semester 2013 Sat 28th & Sun 29th September Sat 12th & Sun 13t October Sat 9th & Sun 10th November Sat 23rd & Sun 24th November Autumn Semester 2014 Sat 27th & Sun 28th September Sat 11th & Sun 12th October Sat 1st & Sun 2nd November Sat 15th & Sun 16th November Full details on entry requirements, course content and fees are available by clicking here

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BOXERCISE INSTRUCTOR PROFILE Larissa Atkinson B.Sc. Owner of FitWell Ireland. Boxercise/Kickboxercise and Muhammad Ali Boxing Fitness Trainer. Back in 2006 when I worked as the Wellness Coordinator in Dublin City University, I was sent on the Boxercise course, and I have been teaching since then. Boxing has always been of interest to me, particularly the fitness training regime which is unique with guaranteed results. From a safety point of view my clients and I thoroughly enjoy Boxercise and its benefits but without the risk of being injured as you’re not actually boxing someone. Being qualified in all the fitness trends is important but I have found that Boxercise has stood the test of time, unlike fad new trends that are in and out. Boxercise is well worth the investment and will be around for a long time to come and everyone young and old love it. In my own studio Boxercise is the most popular class with attendance and retention being maintained in this class above all the others.

particularly in over weight and shy children. This can only positively impact on the health of our children in targeting the problem of overweight, obesity and bullying in schools. I think Boxercise could be worked into the school curriculum as an enjoyable, fun way to increase physical activity levels and the health and well-being of our children I also work with “older adults” which can be challenging; particularly when there is a high percentage of illness and medical issues in this population. However I have found that like with the school children it can increase their self-confidence and esteem and allowing this population to see that they too can exercise like our younger populations. As a trainer whether you’re teaching one-toone or in groups Boxercise is something you should offer your clients, it gets results, increases fitness and decreases stress but most of all it’s a FUN way to train, I have never met a client who doesn’t like Boxercise!

For more info on Fit Well Ireland visit our Website: www.fitwell.ie

I also run a school-based Boxercise programme in which the teachers, students and I have found it increases confidence and self-esteem,

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Customers: Recruitment & Retention The customer is the sole judge of a service quality (NCEF Manual). Customers form their own opinions on service quality from the service they receive compared with their expectations. The challenge for the companies delivering the service is to meet or exceed these expectations on an ongoing basis. Traditionally for companies much of their marketing has been “getting” customers rather than “keeping” customers (Christopher et al., 1983). A question for a lot of the health and fitness companies at present is how much of their energy and funds should be on the marketing of new customers and how much on retaining their current customers. Customer Retention Customer retention depends mainly on relationship marketing from the company. Grönroos (1994), a professor of service and relationship marketing, defines relationship marketing as “marketing to establish, maintain and enhance relationship with customers, at a profit, so that the objectives of the parties involved are met”. It has long been realised that it is cheaper to maintain strong relationships with existing customers than to try and build them with potential customers (Chelladurai, 1992). In an attempt to improve relationships with customers the service provider must treat customers fairly, improve core services by increasing the value of the service, implement strategies to keep their customers from their competitors and provide an individualised service (Morris et al., 1999). Impact of The Recession The recession has led to a decrease in funding for groups, teams and clubs. Less government funding is available and less income for people has meant that collecting membership fees has become more challenging. I manage a sports complex in Palmerstown, Dublin and I had to increase the rental costs of the facility to cover the increased running costs of the complex. The groups that rent the complex facilities have been with me for a long time. Although I did receive some negative feedback towards the price increase, all groups stayed loyal to the complex. Long-term customers are less price sensitive once they are dealt with fairly and are happy with the service they receive. Customer care has always been a main priority of the sports complex.

There have been several benefits associated with customer retention: 1) The acquisition cost of a customer takes place at the beginning of the relationship, the longer the relationship the more cost effective the acquisition cost proves to be 2) The risk of long-term customers switching to competitors is low 3) Long-term customers tend to be less price sensitive 4) Referrals are made by long-term customers 5) Long-term customers will purchase more products and services associated with the company 6) Regular customers are cheaper to service because of their knowledge of the company (Buchanan & Giles, 1990) John Oliver (2003), a senior lecturer in marketing and marketing consultant at Bournemouth University, identified an effective customer retention blueprint. In his report he identified three key areas: Organisational Customer Focus, Customer Management Focus and Customer Knowledge Focus. Organisational Customer Focus fundamentally attempts three main things: · Delivering a high standard of service quality by both management and staff to the customer · The way in which the company delivers its service is based around the customers needs · Have higher customer retention levels then your competitors Customer Management Focus is based on keeping the customer satisfied by building and maintaining the customer relationship. Its focus is on complaint handling, marketing communication with the customer and terminating unprofitable customers. Customer Knowledge Focus looks at learning from customers their needs and wants through the use of feedback such as direct contact with staff, questionnaires and comment boxes. It zooms in on the importance of looking and learning from the existing customer’s knowledge of the company.

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· · · · ·

SS E IN US

Customer Recruitment & Retention Top Tips

1. A Winning Welcome – the front desk is the first and last place that members interact with staff and the facility. Make sure that this space is: Welcoming Designed for easy flow in and out Keep the desk clean and free from clutter Easy for members to sign in and out out Always have a smiling face at the desk J

10. Promotional Campaigns e.g. give one free month’s membership each month to the person who gives the best comment. 11. Engage in Social Media - encourage members to interact with your social media outlets e.g. Facebook, Twitter. 12. Survey Members – find out what your members really want. Motivate them to participate by providing a small incentive such as free club towel or t-shirt. Make sure the questions are about factors that are important to your members e.g. Gym hours, Pricing, Cleanliness Classes on offerEtc…

2. Recognise and Award Staff Efforts. If an employee excels at a task reward him/her with token of appreciation e.g. gift card or if you have company newsletter dedicate a section to highlighting a particular staff member. Hold staff events and outings. Happy employees = happy customers. As a manageryou should work hard to retain staff. When your members see familiar faces and build relationships with your employees and your business, they are more than likely to remain a member.

3. Open Communication - promptly communicate any changes e.g. facility policies, or class schedules and allow members to voice their opinions openly as well. Encourage customer feedback – place a comment box at the reception area. 4. Encourage and Implement Staff Training & Development. Ensure your staff members all hold a recognised qualification and keep them up skilled on the latest trends and research. 5. Educate Members – show how your facility offers more than the facility down the street. Promote the concept of Lifestyle Management and Well-Being. You could hold seminars and workshops on lifestyle topics e.g. have a staff member or external expert deliver a session/workshop on various topics e.g. Heart health, Stress Management, Back Care 6. Equipment & Safety Checks - maintain and upgrade equipment and ensure the gym space is not over crowded with equipment. Perform regular safety checks. 7. Class Variety - offer a wide variety of classes and update class timetable regularly. Keep on top of current trends and where possible implement new classes. 8. Social Outings - Hold club social night/members appreciation day and fitness challenges. 9. Memberships - offer a variety of pricing options for people who want to join your facility but have budgetary limitations.

Conclusion For customer retention to be successful the main emphasis from the management team should be on the customer itself. Studies have shown that if a new member is closely supervised and their efforts are acknowledged within the first 3 months of them joining, the likelihood of retaining that customer is enhanced (McCarthy, 2004). It is also believed that a 2% increase in retention can help your net income grow by up to 24% (McCarthy, 2004). Group work appears to be a continuous growing trend in the fitness industry with 90% of all exercisers preferring to work as a group (Annesi & Amend, 2000). Companies must use the information gathered from customer feedback to enhance the company. Word of mouth is everything in the fitness industry. It is believed that word of mouth can be more important then advertising in raising awareness of an innovation and in achieving the customer’s decision to try a product (Sheth, 1971). List of references available upon request.

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Year 2: Pilates & Corrective Exercise

Q his course provides 30 European Credit Transfer System (ECTS) credits towards the Higher Certificate, Diploma and B.Sc. in Exercise & Health Fitness. The Higher Certificate, Diploma and B.Sc. are awarded by the University of Limerick and are placed at Level 6/7/8 on the National Qualifications Framework (NQF) and Level 5/6 on the European Qualifications Framework (EQF). Aim: To provide Exercise & Health Fitness Professionals with the skills, knowledge and competencies to provide safe and effective professional instruction in Pilates & Corrective Exercise. These specialists can work on a freelance basis either on a one to one or in a group setting Course Details: 타 The course will take place over four weekends with assigned private study. Participants will also be required to complete a Case Study Project which involves training with a client, submit a practical DVD of you teaching and complete an online written assessment

COURSE DETAILS Venue: University of Limerick Contact Dates: Spring Semester 2014 Sat 25th & Sun 26th January Sat 8th & Sun 9th February Sat 22nd & Sun 23rd February Sat 8th & Sun 9th March Full details on entry requirements, course content and fees are available by clicking here

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A Register of Exercise & Health Fitness Professionals in Ireland Fitness Professionals Ireland (FPI) â&#x20AC;&#x201C; is a not-for-profit, public register which recognises the qualifications and expertise of fitness professionals in Ireland. FPI fully meets the professional standards criteria required by the European Health and Fitness Association (EHFA) which oversees the European Register of Exercise Professionals (EREPS). FPI aims to provide the highest possible standard of services and benefits to all its members. Benefits of FPI Membership: Discounted Professional Insurance E-Zines three times per year Access to Continuing Professional Development courses Option to avail of EREPS Membership - your passport to work in other European countries For the full list of benefits please click here JOIN TODAY - VISIT THE OFFICIAL FPI WEBSITE www.fitnessprofessionalsireland.ie

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