National Fitness News
A Publication for Exercise and Health Fitness Professionals
Volume 13, Issue 13 January 2011
Pilates on the Ball
LEARNING IS FOR LIFE - EXTENDING THE PATHWAY UL/NCEF - Level 8 B.Sc in Exercise & Health Fitness
From the Director’s Chair - Jan 11 Learning is for Life and the Jan 2011 issue of National Fitness News presents ways in which you, as an Exercise & Health Fitness Professional can challenge yourself to learn new skills, increase your knowledge and enhance your competencies. I am delighted to announce the proposed implementation of the Bachelor of Science in Exercise & Health Fitness from October 2011. This Level 8 NFQ, programme of study extends the existing diploma pathway and provides a unique opportunity for you to study at honours degree level with a focus on management as well as on other advanced areas within the sector. It is estimated that there are over 250,000 people working in the Fitness Sector across Europe. The main challenges for the sector can be summarised as follows: • • • •
Building & maintaining professional standards & competencies. Promoting confidence to work effectively alongside other professionals (physical education teachers, sport and exercise scientists, coaches, physiotherapists, medical doctors etc ) Promoting growth in the industry Promoting greater mobility/transferability for workers (EHFA, 2010)
In order to meet these challenges there is a need to provide a workforce with knowledge, skills and competencies that can operate at all levels of the sector, in particular at higher, advanced managerial and strategic levels. By providing a Level 8 Degree level qualification as an extension of the existing pathway the NCEF & UL will lead the way and contribute significantly to meeting these challenges. Implementation of the B. Sc programme is subject to ratification by the UL academic authorities. Please see inside for details.
From the Editors Chair Welcome to the first issue of NFN for 2011. I hope you enjoyed the Christmas break with your family and friends. Inside this issue you will find new feature articles, which I hope will assist you in your work as an Exercise & Health Fitness Professional. Welcome on board to all our new contributors for NFN - thank you for taking the time to write for this publication. Your time and expertise is greatly appreciated. If you haven’t done so already, using social media to enhance your business and increase your communication channels is a very positive option in today’s world. Whether its Facebook, Twitter, Linkedin or others you might just feel that you are missing out on something if you don’t sign up!!! On 18th January next, a cohort of students will graduate with the Certificate in Exercise & Health Fitness (CEHF). Congratulations on your achievement and we look forward to seeing you at the Conferring Ceremony. Limerick is the European City of Sport for 2011 and will showcase some very exciting sporting events. If you or your clients are looking for a challenge then check out the European Duathlon Championships, which are taking place on April 16th-17th. Come along and enjoy watching, cheering or taking part. For more information see inside or www.europeanduathlonchampionships.com Wishing you every succeess for the coming year. Yours in fitness Maeve NFN Editor
Specialist modules as part of the Diploma in Exercise & Health Fitness continue to be in significant demand. The new Pilates and Corrective Exercise module will operate in Dublin in Spring 2011 and will return to UL campus in Spring 2012. Please visit our website at www.ncefinfo.com for details on all NCEF Programmes of Study. A variety of very valuable and worthwhile articles are included in this issue of NFN. Linda Bracken provides a user friendly pilates routine on the ball which includes both basic and advanced moves while Chris Kelly looks at the increasingly popular “plank“ exercise and explores how it can work best for your clients. In the current economic climate basic accounting is a competency that all Exercise & Health Fitness professionals should have and Aine Ni Chonaill gives a comprehensive summary of the terms and processes involved. On behalf of the NCEF Management and Administration Team I hope that 2011 meets all your needs and goals both personally and professionally. The NCEF is here to support and enhance your professional development, please do not hesitate in contacting us if we can assist you in any way.
NCEF Office Contact Details Tel: 061 202829 • Fax: 061 335911 Emai: ncef@ul.ie • Web: www.ncefinfo.com
Office Hours Mon - Thurs: 9.00am - 1.00pm & 2.00pm - 4.30pm Fri: 8.00am - 1.00pm
Journal Team
Onwards & Upwards!! Maura O Sullivan Ryan Managing Director NCEF
Editor: Maeve Kavanagh Graphic Design
• www.blinkdesign.ie • Tel: 061 468853 Printing: Nenagh Guardian
National Fitness News is protected by copyright. No part may be reproduced in any manner without the prior permission of the NCEF. The statements and opinions contained in the articles are solely those of the authors. The NCEF does not endorse or offer any warranty or guarantee of the products or services offered in the advertisements herein. The NCEF disclaims any responsibility for any injury to persons or property resulting from any ideas or products referred to in the articles or advertisements.
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Contents
REGULARS
4
NCEF Newsroom
6
Nutrition Report
7
Health Report
8
Fitness Report
12
Business - Basic Accounting for the Exercise & Health Fitness Professional by Áine NÍ Chonaill
33
Boxercise Ireland
42
National Register of Exercise & Health Fitness Professionals (NNR)
FEATURES
9 10
Running Economy and Improved Running by Karl Gilligan
14
Exercise Watch - The Lunge with Medicine Ball by Maeve Kavanagh
16
Research - Review - Exercise Self- Efficacy in Trainee Gardaí by Ciara Losty
21
LEARNING IS FOR LIFE Extending The Pathway
Nutrition - Trends in Nutritional Patterns in Children by Dr. Tara Coppinger
24
Planking Principles by Chris Kelly
26
Pilates - Pilates on the Ball by Linda Bracken
30
Group Fitness - Personal Training: Building your business without losing the personal touch by Chris Delooze
34 36 38
Research - Body Composition - A Recent Study by Siobhan Leahy ASK THE PROFESSIONAL Social Media - Make it your Investment! by Biray Alsac Just the Facts - Answers to your Health and Fitness Questions Report by Mary Fitzpatrick
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NCEF News Room
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 and Leisure industry and promotes healthy and active lifestyles.
The NCEF is now on Facebook and Twitter! Connect with us on Facebook - National Council for Exercise & Fitness Follow us on Twitter - NCEFInstructor
NCEF Management & Administration Team: L to R: Jessica O’Donnell, Aine Ni Chonaill, Maeve Kavanagh, Damien Jackson, Linda Bracken, Maura O’Sullivan Ryan, Yvonne O’Sullivan
Association of Physical The International
Education in Higher Education (AIESEP) 2011 Conference will be held at the University of Limerick, Ireland, 22nd - 26th June 2011. The theme for next year’s conference is “Moving people - Moving Forwards”. The event will give you: • Opportunity to hear and discuss the latest research on youth sport and talent development, the social cultural and economic impact of sport and PA, coaching and coach and teacher education, and best practices in engaging people in physically active lifestyles. • Discussions of international initiatives and public policies for engaging an active public in sport and physical activity. • Opportunity for organisations to get involved with the AIESEP conference (sponsorship, marketing, product exhibits, demonstration events). For further information please visit www.iccbookings.com/AIESEP2011/ index.php
GRADUATION NOTICE TO ALL NCEF/UL STUDENTS Please note that the UL Winter Conferring Ceremonies will be an afternoon ceremony which will be held on Tuesday, 18th January 2011 at 15.00 (Ceremony 3 -Faculty of Education & Health Sciences). This applies to the CEHF & DEHF cohort of students from 2009-2010 who were presented to the UL Examinations Board in September and who received their official University of Limerick results in October 2010. For further information on times, gown collection, photography etc… please visit http://ncefinfo.com/student_graduation.html 4
national fitness news
NCEF NATIONAL REGISTER - MEMBERS UPDATE
A reminder that the May 2011 issue of National Fitness News will be distributed as an E-Zine publication. Please ensure that we have the correct e-mail address for you. You can send this to maeve.kavanagh@ul.ie
NCEF Position Statement: Some progress has been made regarding the agreement on a single register of Exercise & Health Fitness Professionals for Ireland. Deliberations are ongoing regarding the terms for proposed assimilation of the NCEF National Register (NNR), which has been in existence since 1998, and has 1,500 members, and the newly formed ILAM/ REPS Ireland Register. Currently, the NCEF continues to operate the NNR in the usual manner, i.e. open to professionals who are both NCEF qualified and to those who have other relevant qualifications.
Press Release February 2010 “It is acknowledged that a number of registers (of Exercise & Health Fitness Professionals) have been operating in Ireland for many years and it is now desirable that all stakeholders reach agreement on a register which has full National, European and International acceptance and recognition. Initial discussions are underway between the National Council for Exercise & Fitness (NCEF) and ILAM/REPS Ireland to examine the most mutually beneficial way forward for possible assimilation of NCEF NNR and REPS Ireland as the single, fully independent national register for Ireland”.
Limerick To Host European Duathlon Championships Limerick’s successful bid to take the coveted European City of Sport 2011 title has attracted yet another major sporting event. Limerick Triathlon Club (LTC) with the support of Shannon Development, Shannon Region Conference and Sports Bureau, Limerick City Council, University of Limerick Arena and Triathlon Ireland is proud to announce that Europe’s top duathletes and triathletes will converge on Limerick City on 16-17 April 2011 to contest the European Duathlon Championships Speaking at the announcement of the 2011 event John Deegan, Chairman of Limerick Triathlon Club said: “It is a great honour for Limerick and Triathlon Ireland to be awarded the staging of the European Duathlon Championships. It is a major boost for the sport and is a testament to Ireland’s ability to host international events, with this year’s European Championships in Athlone being a resounding success.”
themselves a sporting/fitness goal for 2011 and to train for the open event. The hosting of these Championships in Limerick presents an ideal opportunity to try out something new, to get fit and to be a part of this European sporting event. The club is currently taking new memberships and we would welcome all newcomers to take part in our weekly training sessions. Mayor of Limerick, Cllr Maria Byrne said she’s looking forward to welcoming participating Duathletes to Limerick. “I am sure that all the duathletes who travel to Limerick will have a wonderful time in Ireland’s favourite sporting city and enjoy themselves immensely during their stay here. Limerick is very proud to be hosting so many prestigious sporting events as EU City of Sport in 2011. May I wish all the duathletes the best of luck during their training and preparations and I can guarantee a tremendous Limerick sporting welcome when they
“The club has a strong tradition of hosting some of the best races in the country. I am also delighted to announce that St. Gabriels School & Centre in Dooradoyle is the chosen charity for this event”, he added. The Championships are expected to attract approximately 600 overseas visitors, providing a significant boost to the local economy. Between 70 and 100 elite competitors are expected to participate in the main race event with a further 1000 competitors taking part in a separate open race. According to Triathlon Ireland CEO Matt McKerrow: “It is both an exciting development and another forward step for the continued development of the sport. Triathlon continues to expand with membership growing from 800 in 2006 to 5566 in 2010. The hosting of events such as this is vitally important to the continued development of the sport in Ireland.” Shannon Development’s CEO Vincent Cunnane stated: “The Shannon Region and indeed Limerick city is very fortunate to be the host of such a prestigous event during the our year as European City of Sport 2011. Sports tourism is a major ecomonic contributor to the City and the Region and is worth approx €60million to our local ecomony annually. This alone will generate a spend of over 1millon. The work of the Triathlon Club in securing this event emphasises importance of local sports ambassdors and is a testament to the sucess of the sports ambassdors programme we jointly with the Shannon Region Conference and Sports Bureau less than 12 months ago.”
Back Row L to R: Adam Skerritt, Corporate Marketing, Shannon Development; John Deegan, Chairman Limerick Triathlon Club; Laura Ryan, Limerick Co-Ordination Office; Karen Brosnahan, Shannon Region arrive in April”, Mayor Byrne commented. e vent & Conference Sports Bureau; Rosemary Ryan, Limerick City Sports Partnership; John Crowe, Projects Limerick & Promotions Manager, Shannon Development tFront h Row e L to R: Kate Sheehan, St.Gabriels Centre Fundraiser; Mike Yelverton, Limerick Triathlon Club, Maeve Kavanagh, PRO Limerick Triathlon Club
launched
The event will feature two categories, namely the Championship and Open race designations. In the most challenging Championship category, athletes will complete a 10-km run before pedalling a 40-km bike around Limerick City, finishing with a 5-km run. The Open race, which is open to relay teams, will encompass a less challenging course, 3-km run, 20-km cycle and 3-km run. Speaking at the announcement, Limerick Triathlon Club PRO Maeve Kavanagh explained: “We are encouraging the people of Limerick to set
Laura Ryan, Limerick Coordination Office stated: “As a city with a proud sporting heritage, we are delighted that Limerick has been chosen to stage the European Duathlon Championships. There are so many sporting events happening in Limerick during 2011 that people will have no excuse not to join in! I’m sure that the people will line the streets to cheer the elite athletes competing in the Duathlon Championships and many will look forward to taking part in the open race themselves.” For more on the 2011 European Duathlon Championships, including training schedules and registration, please visit www.europeanduathlonchampionships.com national fitness news
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Nutrition Report |
Experts recommend top websites for nutrition guidance Scope of practice for fitness professionals, particularly on diet and nutrition issues, can be a sticky wicket. You may know a lot about diet and nutrition, but where do you draw the line on what you can and cannot share with clients? When should you refer? Two dieticians (Jenna A. Bell, PhD, RD, LD, and Scott Josephson, MS, RD) and two professionals (Nicki Anderson and Brett Klika) met in a panel discussion on this topic at the 2010 IDEA World Fitness Convention™ in August and did their best to clarify the fine line we must walk to stay in scope. Bell summed up what you can and cannot do in a very concise and simple way: “Make sure your opinion follows expert consensus and guidelines,” she advised. “Provide information that is evidence-based and supported by consensus. Those are the recommendations you can disseminate.” Josephson, a dietician with a master’s in exercise physiology, concurred with Bell, adding that fitness professionals can identify risks, screen limitations, design programs and refer to practitioners (all from a fitness standpoint). “Don’t diagnose, and don’t prescribe,” he concluded. “You don’t counsel; you coach.” Simple enough to understand, but what resources are considered solid for finding expert consensus and guidelines? The “go-to” websites recommended by the panel included the following: www.mypyramid.gov/ - The U.S. Department of Agriculture’s MyPyramid offers personalised eating plans and interactive tools to help you plan or assess your food choices, based on the 2005 Dietary Guidelines for Americans. www.eatright.org/ - Powered by the American Dietetic Association (ADA), this resource is for ADA members, the public, the media, students and health professionals. www.tcolincampbell.org/courses-resources/home/ - The T. Colin Campbell is a nonprofit organisation that offers scientific and health information to the public, without influence from industry or commercial interests. www.consumerlab.com/ - This site provides independent test results and information to help consumers and healthcare professionals evaluate health, wellness and nutrition products. It is subscription-fee based. The site’s work in consumer advocacy regarding dietary supplements is one of its hallmarks. An additional website you might find helpful in these tight economic times was recently redesigned and relaunched by the University of Iowa Extension and focuses on “3 Easy Steps to Healthy Meals: Plan Smart. Shop Smart. Eat Smart.” The site includes useful tips related to the three steps, an excellent database of practical, economical recipes and a SpendSmart blog: www.extension.iastate.edu/ foodsavings/. Source: IDEA Fitness Journal – page58 - November-December 2010 The NCEF recommends the following Irish Nutritional websites. Both of these professional organisations have further links to other valuable nutrition sites. Irish Nutrition & Dietetic Institute - www.indi.ie National Dairy Council - www.ndc.ie 6
national fitness news
Beef Burrito with Pepper Jack Cheese and Black Beans Makes 6 Servings Prep Time: 15 min Cook Time: 9 min
Ingredients • • • • • •
1/2 pound ground beef sirloin 2 teaspoons minced garlic 1 cup chunky salsa, divided 2 cups cooked brown or white rice 6 (9-inch) whole-wheat flour tortillas 1 (15-ounce) can black beans, drained and rinsed
• 1 (11-ounce) can corn kernels, drained • 2 cups shredded Pepper Jack cheese • 1/3 cup sliced green onion, including green tops In a medium non-stick skillet, brown ground beef and garlic over medium heat; (break beef mixture up into smaller chunks with a spoon). Drain fat and stir in 1/2 cup of the salsa; set aside. Spread 1/3 cup of rice on center of a tortilla, leaving a 1/2-inch border. Scatter about 2 tablespoons of beans and 1 1/2 tablespoons of corn over rice. Spread 1/3 cup of the beef mixture and 1/4 cup of the cheese over corn. Top with 2 teaspoons of the salsa and a few pieces of green onion. Fold in two opposite edges of tortilla one inch each and roll up. Place, seam side down, on microwave safe dish. Repeat with remaining tortillas. Place burritos in a microwave oven and heat 1 minute or until heated through. Serve with remaining salsa. Recipe created by 3-Every-Day™ of Dairy.
Nutritional Facts Calories: 450 Saturated Fat: 8 Sodium: 900 mg Protein: 26 g Dietary Fiber: 8 g
Total Fat: 16 g Cholesterol: 65 mg Calcium: 25% Daily Value Carbohydrates: 59 g
Source: National Dairy Council
New Irish Research on Food Labelling Irish Shoppers significantly likely to correctly identify levels of key nutrients with improved GDA label. Against a background of ongoing debate on Front of Pack food labelling in the European Commission, Council and Parliament, Irish shoppers strongly endorsed traffic light colours combined with Guideline Daily Amounts (GDA) 1, according to research published by the Irish Heart Foundation, National Youth Council of Ireland and the Irish Cancer Society. To view this full report please visit www.irishheart.ie
Looking after your mental health in tough economic times The stress of the economic downturn, losing a job or having money worries has a different effect on each of us. It’s hardly surprising that it can affect some people’s mental and physical health, but there are steps you can take to help alleviate the stress and worry.
Take it one day at a time Sometimes it just all seems too much to cope with all at once. Focus on the here and now and trust that you will have what it takes to cope with tomorrow. Plan your day so that at the end of it you will feel you have achieved something, however small.
Get involved Keeping or taking up new hobbies or volunteering may help you meet people, feel less alone and more confident.
| Health Report
CLEARING THE AIR ON EXERCISE AND THE COMMON COLD ACSM expert offers advice on when to get moving, when to stay in bed Recent research has correctly reported that exercise can help prevent the common cold, experts with the American College of Sports Medicine (ACSM) recommend caution for people who are considering an intense workout while they’re sick. In fact, there are some cases in which exercise could do more harm than good. ACSM Fellow David C. Nieman, Dr.P.H, says that moderate exercise (30 minutes a day, on most, if not all, days of the week) actually lowers the risk for respiratory infections. Prolonged, intense exercise, on the other hand, can weaken the immune system and allow viruses to gain a foothold and spread. “The good news, for the majority of fitness enthusiasts who put in 30-60 minutes of exercise most days of the week, is that the number of sick days they’ll take during the common cold season is reduced by at least 40 percent,” said Dr. Nieman. People who are already sick should approach exercise cautiously during their illness. To help people decide whether to hit the gym or stay in bed, Dr. Nieman offers the following recommendations: •
DO exercise moderately if your cold symptoms are confined to your head. If you’re dealing with a runny nose or sore throat, moderate exercise is permissible. Intense exercise can be resumed a few days after symptoms subside (in cases of the common cold).
• DON’T “sweat out” your illness. This is a potentially dangerous myth, and there is no data to support that exercise during an illness helps cure it.
Eat and sleep well
• DO stay in bed if your illness is “systemic” – that is, spread beyond your head. Respiratory infections, fever, swollen glands and extreme aches and pains all indicate that you should rest up, not work out.
A healthy balanced diet and trying to get regular help sleep will help your physical health and will also help you to be more positive and have more energy.
• DON’T jump back in too soon. If you’re recovering from a more serious bout of cold or flu, gradually ease back into exercise after at least two weeks of rest.
Keep active
“In general, if your symptoms are from the neck up, go ahead and take a walk,” said Dr. Nieman. “But if you have a fever or general aches and pains, rest up and let your body get over the illness.”
Regular exercise will help you sleep and relax, look and feel better. A half an hour walk most days can make all the difference.
Talk about it and ask for help Talking about your feelings and the stress you are under with family, friends or your GP is a good way to cope with a problem. You can also talk to the Samaritans on 1850 60 90 90.
Get advice on money problems Taking control of your money problems may help reduce your stress levels. The Money Advice and Budgeting Service (MABS) can help with this. You can contact them on 1890 283 438. For further information visit www.mentalhealth.ie
Dr. Nieman also encourages people to engage in moderate-intensity exercise before getting a flu shot. After exercise, he said, the body responds better to the vaccine and gets a boost in immunity. For more information, check out “Exercise and the Common Cold,” ACSM’s fact sheet dedicated to the relationship between safe exercise and illnesses. This fact sheet, written by Dr. Nieman, is part of a Current Comment fact sheet series available online. Source: http://www.acsm.org - Most Recent News Releases
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Fitness Report |
Effects of Swiss-ball core strength training on strength, endurance, flexibility, and balance in sedentary women. By, Sekendiz, B, Cuğ, M, and Korkusuz, F. The purpose of this study was to investigate the effects of Swiss-ball core strength training on trunk extensor (abdominal)/flexor (lower back) and lower limb extensor (quadriceps)/flexor (hamstring) muscular strength, abdominal, lower back and leg endurance, flexibility and dynamic
Toronto Charter for Physical Activity The Toronto Charter for physical activity is a tool to help advocate for greater political and social commitment to support health enhancing physical activity for all. Over 1600 people have downloaded the English version of the Charter and almost 400 people have already downloaded the Charter in other languages. So far, 586 people have registered their support for the Toronto Charter for Physical Activity.
balance in sedentary women trained for 45 minutes, 3 days for 12 weeks. Results of multivariate analysis revealed significant difference between pre and post
Please register YOUR support now http://www.globalpa.org.uk/charter/ register.php Download the Toronto Charter http://www.globalpa.org.uk/charter/ download.php
measures of 60 and 90° s−1 trunk flexion/ extension, 60 and 240° s−1 lower limb flexion/ extension (Biodex Isokinetic Dynamometer), abdominal endurance (curl-up test), lower back muscular endurance (modified Sorensen test), lower limb endurance (repetitive squat test), lower back flexibility (sit
Becoming the Hub The Health and Fitness Sector and the Future of Health Enhancing Physical Activity
and reach test), and dynamic balance (functional reach test).
exercises can be used to provide improvement in the aforementioned
The European Health Fitness Association (EHFA) released the Executive Summary Report of “Becoming the Hub” EU funded project findings and evidence that was presented at the EHFA London Summit on 22nd
measures in sedentary women. In conclusion, this study provides
November 2010.
The results support the fact that Swiss-ball core strength training
practical implications for sedentary individuals, physiotherapists, strength and conditioning specialists who can benefit from core strength training with Swiss balls. Source: http://www.viprfit.com/ - J Strength Conditioning: Res 24(11): 3032-3040, 2010-
Daily Vibration May Help Aging Bones Stay Healthy ScienceDaily (Oct. 25, 2010) - A daily dose of whole body vibration may help reduce the usual bone density loss that occurs with age, Medical College of Georgia researchers report.
Over 70 delegates from across Europe and around the world attended a specially convened conference that was addressed by Jacob Kornbeck from the EU Commission DG EAC Sport Unit, and Prof. Dr Harold (Bill) Kohl III, President of the International Society of Physical Activity and Health. The Executive Summary recommendations were discussed and agreed by the delegates who signed a public pledge: “Based on the evidence that now exists, the health and fitness sector believes it can provide a crucial role to use its extensive range of resources and skills to engage and stimulate citizens to achieve the EU Guidelines on Physical Activity. The European fitness industry will build a framework of action to encourage mass participation in exercise and activity. This will be based on the highest levels of professional collaboration and inter-agency coordination to develop integrated policies, campaigns and recommendations of best practice to get: MORE PEOPLE | MORE ACTIVE | MORE OFTEN”
Twelve weeks of daily, 30-minute sessions in 18-month old male mice -- which equate to 55- to 65-year-old humans -- appear to forestall the expected annual loss that can result in fractures, disability and death. Dr. Karl H. Wenger, biomedical engineer in the MCG Schools of Graduate Studies and Medicine, reported the findings with his colleagues in the journal Bone. Researchers found vibration improved density around the hip joint with a shift toward higher density in the femur, the long bone of the leg, as well. Hip fractures are a major cause of disability and death
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The report has six recommendations for action: 1. Develop targeted and integrated campaigns and policies. 2. Offer physical activity within the community. 3. Promote exercise 4. Develop the role of exercise in healthcare 5. Building Partnerships 6. Professionalising the sector
among the elderly.
The work on the project continues with the final report and recommendations being submitted to the EU Commission in February 2011.
Source: http://www.sciencedaily.com/releases/2010/10/101025101636.htm
To download the Executive Summary of “Becoming the Hub” EU funded project, please visit http://www.ehfa.eu/
national fitness news
Running Economy and Improved Running By Karl Gilligan, BSc (Hons), Ph. Th. (MIAPT), CSCS
Running Economy
What is running economy?
A specific type of strength training known as explosive strength training or plyometrics is possibly the best type of strength training for long distance runners. Not only does it reduce the risk of increased muscle mass which is often the case from poorly prescribed strength programmes, but it improves the runner’s ability to generate power. Simple hopping, jumping and bounding exercises improve running economy by generating more force from the muscles involved without any associated increase in energy expenditure. Let’s take an example; if we have two runners running at the same speed, one runner has incorporated plyometric exercises into their training and the other runner performs only endurance running without any additional training. If they are both running at the same speed, the plyometric trained runner will be able to maintain this speed for longer as he/she is using less energy to maintain that running speed. So over a long distance race, the runner who does not perform any additional training
Running economy is the energy demand for the given speed of the runner. Runners who have good running economy use less energy and therefore less oxygen than runners with poor RE at the same speed. As such, there is a strong association between RE and distance performance, with RE being a better predictor of performance than maximal oxygen uptake (VO2 max) in elite runners.
will have to reduce their speed as they will not have enough energy reserves to keep up. Paavolainen et al.(1999) indicated that 9 weeks of explosivestrength training (plyometric training) improved running economy (8%) and 5km performance (3%) with no changes in VO2max in moderately trained runners. With such large improvements over a relatively short distance, imagine the percentage improvements over the marathon distance.
Factors affecting running economy
Summary
Running economy is influenced by a number of factors, the diagram below includes all major factors affecting running economy. “Click on the Diagram under the contributor Picture and / or attacment at the bottom of this article”.
In summary, your running clients whose focus is to improve times and performance should focus some of their training time on improving their running economy. Running itself will enhance their aerobic capabilities but we have seen in this article that this is only one part of the jig saw. Improved running economy can bring about large improvements in performance but interventions used to enhance running economy should only be prescribed and delivered by a qualified Exercise & Health Fitness Professional who has had advanced training in strength and conditioning.
Studies from Australia have shown that running economy (RE) is the most important variable for long distance runners and sets elite athletes apart in terms of performance. Although other physiological factors are important, such as high maximal oxygen uptake or VO2 max, we quite often see world class athletes win major competitions with only a very average (relative to fellow competitors) VO2 max score. So why is this the case, who do we see some endurance athletes perform at disproportionately high levels when they are in a competitive race? The reason is that these athletes display very high levels of running economy despite their unexceptional aerobic abilities.
What can you do to influence your running economy? Studies by Daniels (1985) and Bransford et al (1977) have shown that if you combine your endurance training with various other training methods, running economy will improve with largest improvements seen in untrained or less trained runners. Three areas that have the greatest potential to improve running economy are: Strength training Altitude exposure Training in a warm to hot environment The latter two of these variables are difficult to achieve for most runners in Ireland so we will concentrate on the strength training variable. Endurance athletes must be able to sustain a high average running velocity for the duration of a race. Strength training can improve characteristics such as the ability to produce short contact times and fast forces (Houmard et al, 1999). This means that your foot will spend less time on the ground resulting in greater speed.
For further information on Karl Gilligan, please visit www.kg-elite-performance.ie
References:
Bransford DR, Howley ET. Oxygen cost of running in
trained and untrained men and women. Med Sci Sports
1977; 9 (1): 41-4 Daniels JT. A physiologist’s view of running economy.
Med Sci Sports Exerc 1985; 17 (3): 332-8 Houmard JA, Costill DL, Mitchell JB, et al. The role of
anaerobic ability in middle distance running
performance. Eur J Appl Physiol Occup Physiol 1991; 62
(1): 40-3 Millet GP, Jaouen B, Borrani F, et al. Effects of concurrent
Strength Training Recent work has shown that a combination of heavy-weight training (HWT) and endurance training improved running performance and enhanced RE in well trained tri-athletes (VO2max 69 mL/kg/min) (Millet et al, 2002). This type of strength training should only be performed under the supervision of a fully accredited strength and conditioning coach who can select the correct exercises and weight once a full assessment has been completed.
endurance and strength training on running economy
and VO2 max (2) kinetics. Med Sci Sports Exerc 2002;
34 (8): 1351-9 Paavolainen L, Hakkinen K, Hamalainen I, et al. Explosive
strength training improves 5-km running time by
improving running economy and muscle power. J Appl
Physiol 1999; 86 (5): 1527-33
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Trends in Nutritional Patterns in Children By Dr. Tara Coppinger BSc (Hons), PGCE, PH.D
Contrary to popular belief, energy intake among young people has actually declined over the past 30-40 years. However, the subsequent decrease in physical activity at the same time has resulted in an upward trend in weight gain amongst this age group. Children are also consuming more and more meals and snacks away from home that are higher in fat, sugar and salt and contain little nutritional benefit. Children and adolescents have little knowledge of how this food is prepared and alongside the concern by the World Health Organisation <1> that the obesogenic environment appears to be largely directed at adolescents, are our young people destined to a lifetime of weight gain and its related disorders? Thankfully, increased media attention and government intervention have raised awareness of this issue, with the “Little Steps” <2> programme and the recently introduced “Food Dudes” <3> campaign being good examples. That said many parents and young people remain confused as to what constitutes a balanced diet, particularly as children are still growing and developing during this life stage. Below are a few recommendations on how young people can try to adopt a healthy nutritional balance during their childhood years.
Children aged 5-12 years Children are growing rapidly during these years and alongside their heightened activity patterns at this time, energy intake needs to meet these demands <4>. Importantly, younger children in particular (5-6 year olds), do not have large enough stomachs to digest big meals, so frequent smaller meals and snacks should be eaten that are high in energy whilst still rich in nutrients. If your child is overweight, try not to panic, as many who maintain a constant weight while they still continue to grow in height, will eventually reach an acceptable bodyweight for their size. Instead, encourage them to be physically active, taking part in any activity they might enjoy. Research has proven that those who remain active during their childhood years are much more likely to continue doing so in adulthood <5>; an important factor in tackling the rising obesity epidemic. Meals and snacks should remain nutrient packed, no matter what weight your child is, to ensure they receive 10 national fitness news
the essential macro and micronutrients for growth and development. If you are concerned about the quality of your child’s nutritional intake, or simply want to start being more aware of how to make their diet healthier, a very useful free website has recently been launched in the UK. The website www.pillsorfood.com aims to help you and your family ensure that you are receiving the correct amount of nutrients every day. On visiting the site, you simply enter in the micronutrient of interest i.e. iron and you are supplied with a list of food options and amounts to help you calculate how to get the vitamins and minerals your body needs from real food.
Adolescents The biggest difficulty with adolescent nutrition is ensuring that they are getting the appropriate energy and nutrients they need from their diet. As these young people gain more independence, they try new products and become more influenced by external factors such as social eating and advertising. Parents have less control over food choices and young people tend to consume a higher proportion of their intake from snacks to supplement their greater energy needs. Although there is a lot of concern about the quality of these snacks and their contribution to rising obesity levels, their importance to the diet of an adolescent should not be underestimated. In addition to regular meals, nutritious snacks can play a significant role in ensuring teenagers obtain sufficient energy each day and can often contribute to daily micronutrient needs. Recent research undertaken in the U.S. has even found snack food intake to not predict weight change among children and adolescents <6>. Yet, poor quality snacks which are high in fats and simple carbohydrates (sweets, chocolate bars and fizzy drinks) should be avoided. Instead, to keep energy levels going, parents should provide nutritious snacks that contain complex carbohydrates like wholegrain breads and combine them with protein-rich foods such as peanut butter or low-fat yogurt or cheese <7>. Insufficient iron intake is very common in Irish children and can result in tiredness, lethargy, reduced concentration and even iron deficiency anaemia. According to a year-long study of Irish children aged between 5 and 12 years <8>, however, one-fifth of boys and more than one in three girls are not getting enough folic acid or iron. Nutritionists state that as we focus a lot of attention on other children’s health issues, less focus is given to these essential micronutrients, which could be having a negative impact on overall health. As iron requirements increase during teenage years, adolescents, particularly females, therefore need to be made aware of its importance. Thankfully, many breakfast cereals are fortified with iron and as vitamin C (found in most fruit juices) can aid in its absorption, breakfast is an ideal opportunity to raise teenage iron intakes.
2oz Cheddar type cheese (preferably low fat) or 3oz nuts (not suitable for young children) Oils and fats Use about 1oz low fat spread/low fat butter or ½ oz margarine or butter each day. Use oils sparingly. Sugars, confectionary, cakes, biscuits and high fat snack foods If you drink or eat snacks containing sugar, limit the number of times you take them throughout the day. Eat high fat snacks in only small amounts, and not too frequently. Choose lower fat, sugar free alternatives. Source: http://www.indi.ie/index.php?page=32
Bone mass development is at its highest during adolescent years, with boys requiring an average of 1000mg per day and girls 800mg per day. Although many people know calcium is found in dairy products, fewer realise its abundance in dried fruit, green leafy vegetables, nuts, white and brown flour and even calcium-enriched mineral water. Consequently, you would expect adolescents to have an adequate intake of mineral but with research highlighting low fruit and vegetable intake amongst this age group <10> and a significant percentage of girls on weight reducing diets, the finding that 28% of boys and 37% of girls have intakes below recommended levels <8> may seem somewhat unsurprising to some.
What foods are ideal for children and adolescents? It is important that young people enjoy their food and do not develop a negative attitude towards their meals. Feeling forced into eating specific foods or restricted to a specific diet can cultivate adverse dietary practices later on. Instead, encourage young people to experiment with lots of different types of foods adopted from the main food groups (see below). Amounts to eat from each shelf of the pyramid Breads cereals and potatoes Choose at least 6 or more of the following each day: 1 One bowl of breakfast cereal or 2 One slice of bread or 3 Three dessertpoons of cooked pasta/rice or 4 One medium potato - boiled or baked Note: If physical activity is high, up to 12 servings may be necessary Fruit and vegetables Choose at least 5 or more of the following each day ½ a glass of fruit juice or 3 dessertspoons of cooked vegetables or salad or Small bowl of homemade vegetable soup or 1 medium sized fresh fruit or 3 dessertspoons cooked fruit or tinned fruit (preferably in its own juice) Milk, cheese and yogurt Choose any 5 of the following each day 1/3 of a pint of milk or 1 carton of yogurt or 1 oz of Cheddar cheese Note: Low fat milk is not suitable for young children Meat, fish and alternatives Choose any 2 of the following each day 2oz cooked lean meat or poultry or 3oz cooked fish or 2 eggs (not more than 7 per week) 9 dessertspoons cooked peas/beans or
Exercise & Health Fitness professionals should continue to promote physical activity to youngsters and encourage them to help with meal preparation, to help facilitate a sound appreciation for foods in their most natural form. Additional dietary habits that should be encouraged include: Drinking lots of water - many teenagers drink too many sugary drinks which are energy dense and contain additional additives. Try and encourage them instead to drink at least eight glasses of plain water a day. Having breakfast - not only can this help improve concentration levels, it can also reduce dietary fat and minimise impulsive, unhealthy snack choices later on in the day <11>. Eating together - try and eat together as a family as often as possible, as this can help foster healthy dietary practices.
References 1. WHO/FAO expert consultation (2002) Diet, Nutrition and the Prevention of Chronic Diseases, World Health Organisation, Geneva. 2. www.littlesteps.eu/?/home/ 3. www.fooddudes.ie/main.html 4. www.bbc.co.uk/health/healthy_living/nutrition 5. Malina, R.M. (1996). Tracking of physical activity and physical fitness across the lifespan. Res Q Exerc Sport. Sep;67(3 Suppl):S48-57. 6. Keast, D.R., Nicklas, T.A., O’Neil, C.E. (2010) Snacking is associated with reduced risk of overweight and reduced abdominal obesity in adolescents: National Health and Nutrition Examination Survey (NHANES) 1999-2004.Am J Clin Nutr. 2010 Aug;92(2):428-35. Epub 2010 Jun 16. 7. www.kidshealth.org/ teen/food_fitness/nutrition/healthy_snacks 8. http://www.iuna.net/index.php?option=com_content&view=article& id=7&Itemid=19 9. http://www.kelloggs.ie/pressoffice/pressreleases/Default.aspx?i=160 10. http://www.independent.ie/lifestyle/independent-woman/health- fitness/nutrition-for-teenagers--hands-up-whos-healthy-1671244. html#ixzz15RYVAADf 11. Schlundt DG, Hill JO, Sbrocco T, Pope-Cordle J, Sharp T (1992). The role of breakfast in the treatment of obesity: a randomized clinical trial. Am J Clin Nutr; 55: 645-51.
“Dr Tara Coppinger BSc (Hons), PGCE, Ph.D is a researcher and lecturer of child and adolescent physical activity and nutrition behaviours. She is also a qualified teacher, sports injury therapist and contributes regularly to national and international media publications in the field of physical activity, nutrition and health in youth.”
Basic Accounting for the Exercise & Health Fitness Professional By Áine NÍChonaill, MA Business Management, DEHF, NCEFT
Finance and Accounts play a pivotal role in a successful business and they
Accounting is usually seen as having two distinct strands: Management
can provide essential information on past, current and future performance.
Accounting and Financial Accounting. Management accounting, meets
It is essential to explore your finance and accountancy processes, whether
the needs of managers. Financial accounting, meets the needs of managers
you are a Group Fitness Instructor teaching one class a week, a Personal
of all other parties for example government agencies, clients and employees.
Trainer with many clients or a Fitness Facility and Manager with hundreds of members and several employees to explore finance and accounts. Financial principles are the same regardless of the size of your business. Sourcing an accountant to complete your accounts may be the solution that best meets your needs. However, it is also important to familiarise yourself with some basic accounting terms and processes. This article is a basic introduction to some commonly used terms.
Budget Preparation A budget may be defined as a business plan for the short-term, and to a great extent are expressed in financial terms. The plan will generally involve an intention to achieve planned targets and forecasts for the future.
Steps in Budget Development
Accounting is concerned with collecting, analysing and communicating
1 Establish who will take responsibility:
financial information.
• It is essential that those responsible for budget preparation have
Information contained in accounting reports should help users make
• Plans from one area must co-ordinate and match with other areas.
decisions relating to the business. It can help to predict future profits, or
• Compromise may be required from time to time between various
real authority in the organisation.
how much profit is likely to be eared in certain aspects of your business
sections e.g. pool verses gym, group activities verses one to one
be it a step class, your personal training clients or through general facility
training.
membership. It may also be used to analyse past events and ascertain
2 Communication of budget guidelines to all relevant managers/persons
the accuracy of financial predictions for example past attendance at
classes and demand for classes at specific times may help when scheduling
• Budgets are short term plans to work towards long term goals
for the future. An accounting system similar to all other business systems
• One needs to consider the commercial/environment you are
is a process of information gathering and communicating. Like all system
maximising the information available to you can prove invaluable in decision making, and can increase your profitability. 12 national fitness news
of responsibility/trainers.
working in.
Accounting is concerned with collecting, analysing and communicating financial information. 3 Identify the key and or limiting factors: • There will always be some aspect of business that will stop it
achieving its objectives to the maximum extent.
• The limiting factors may be space, equipment or trained personnel.
account without the business’s knowledge. A bank reconciliation completed regularly can reduce the number of errors in an accounts system and make it easier to find missing purchases and sales invoices.
• These limiting factors may be overcome e.g. hire in expertise, specialist
A simple reconciliation formula used is usually:
Balance per Bank Records + Deposits in Transit - Outstanding Checks
instructors, additional equipment.
4 Prepare the budget including the limiting factor, for example step
class in an existing facility: no of participants (15 steps only), light,
heat etc
5 Review and co-ordinate budgets: Were expectations met? Were
classes under/over subscribed? Were there any unexpected additional
expenses/revenue?
6 Communicate the budgets: Ensure all personnel are aware of limitations
both staff and clients, ensure changes are notified,
7 Monitor the performance relative to the budget: Compare actual
sales with forecasted projections, establish credit/debit balance,
analyse and agree corrective action moving forward.
Cash Budgets:
= Correct Cash balance In addition to activity budgets, cash flows and bank reconciliation one must consider Employee Records which may include:
P.60 Shortly after the end of each tax year (31st December) employees should receive a P60 form from their employers. By Áine NÍChonaill, Dip in Business Studies, (hons), NCEFT This form sets out the gross amount of pay received in the year plus deductions for PAYE and PRSI. Employees have a legal right to this document. It is an important document and should be kept safely as it may be needed to claim social welfare benefits or tax refunds. It also provides proof of deductions made from an employee’s pay. If an employee does not receive a P60 from their employer, they should ask for it. If the
Budgets are used only internally and can vary quite a lot in format. The
form is still not provided, the employee should refer the matter to their
specific format is a question of management/personal choice; however,
tax office. The P60 should be given to every employee within 46 days of
they do tend to have a consistent approach regardless of the business.
the end of the contribution year. By Áine NÍChonaill, Dip in Business Studies, (hons), NCEFT
Basic principles: 1 The budget period would be broken down into sub periods e.g.
P.45 The form P45 is a four-part carbonised form certifying the employee’s
pay, tax and PRSI contributions within the tax year up to date of cessation.
annual, monthly.
2 Column format is used with one column per month.
Care should be taken when completing it that entries made on part 1 are
3 Receipts for cash are identified under appropriate headings and
legible on all four parts. By Áine NÍChonaill, Dip in Business Studies, (hons), NCEFT
totalled monthly.
4 Payments of cash are identified under appropriate headings and
totalled monthly.
5 The surplus/deficit of total cash receipts over payments for each
month are identified.
6 The running cash balance is identified.
Cash Flow Statement
P.35
Each registered employer in Ireland is obliged by law to account
each year for the PAYE/PRSI deducted from his or her employees. A special return, which is commonly known as a P35 return, is used for this purpose. By Áine NÍChonaill, Dip in Business Studies, (hons), NCEFT
P.30 Each registered employer is issued each month (or each quarter in the case of quarterly filers) with a form P30 Bank Giro/Payslip on which their name, address, registration number and the relevant month are
A cash flow statement follows the movements of cash over a period of
computer printed. The figures for total tax and total PRSI contributions
time. Depending on the business they may be completed on a daily, weekly,
should be entered on the form together with the gross total which will
or monthly basis. It is a summary of all cash receipts and payments over
equal the amount of the remittance. By Áine NÍChonaill, Dip in Business Studies, (hons), NCEFT
the period identified. The cash flow statement tells you how the business has generated cash during the period and where the cash has gone.
Bank Reconciliation
Payslip
The Payment of Wages Act 1991 says that all employees are
entitled to receive a confidential written statement of the total gross wages, the details of all deductions (for example, PRSI, PAYE and pension contributions), and their net pay after deductions from their employers.
Bank Reconciliation is the process of comparing and matching figures from the accounting records against those shown on a bank statement.
Now that you are familiar with some of the basic terms and principles
The result is that any transactions in the accounting records not found
outlined in this article, you’ll be better equipped and prepared to
on the bank statement are said to be outstanding.
communicate with others about the financial side of your business. By Áine NÍChonaill, Dip in Business Studies, (hons), NCEFT
Bank reconciliation allows companies or individuals to compare their
The revenue website has many information leaflets and further details
account records to the bank’s records of their account balance in order
on all employee requirements and can be accessed on www.revenue.
to uncover any possible discrepancies. Discrepancies could include:
ie. There are also many basic software packages which may simplify your
Cheques recorded as a lesser amount than what was presented to the
accounting processing methods, it is wise to discuss options with your
bank; money received but not lodged; or payments taken from the bank
accountant prior to purchase of any accounting software package. national fitness news 13
Exercise Watch Lunge with a Twist By Maeve Kavanagh, NFN Editor
Body Parts: Front of thighs, backside, calf Primary muscles: Gluteals, Quadriceps, Hamstrings, Gastrocnemius, Erector Spinae, Transverse Abdominus, Obliques Equipment: Medicine Ball (You can use a hand weight if you don’t have access to a ball).
Teaching & Safety Points: Action 1: Stand with your feet hip width apart. Straighten your back and engage your abdominal/core muscles, pick a focus point and hold a medicine ball in front of your mid-section with a firm grip. Action 2: Step forward with; one leg and slowly lift the right foot off the floor, stabilising your body on the left leg. Keep the core engaged to avoid any sideways swaying. The left foot should not move from the ground. As you lower your right leg to the floor, try to initiate contact with a heel strike first and transferring your body weight into the right. Try not to move the left supporting foot. Action 3: As you lunge forward, focus more on lowering your hips towards the floor rather than driving your hips forward. Keep the knee of the supporting leg (rear) directly under the hip. Continue lowering your body to a comfortable position or until your right (front) thigh becomes parallel with the floor. While lunging, simultaneously lean forward slightly at your hips while maintaining your core stability and rotate to your left (Turn your head with your shoulders) while continuing to hold the medicine ball in front of your mid-section. Next, rotate to your right maintaining the same form. Action 4: To get back to the start position - from the lowered position, rotate back to the right so that you are facing straight ahead, firmly push the right foot in to the ground and pull yourself back to a standing position by driving the right knee straight back to create knee and hip extension simultaneously. As you are pulling yourself foward with the right leg, pick the left leg off of the ground and slowly swing it forward to initiate the next lunge. Action 5: Follow the same teaching and safety points for the opposite leg as stated above. Action 6: Continue the lunge with rotation for a specific number of repetitions.
Notes: • To add variation to this exercise you can add more resistance. • Inhale on the way down and exhale while exerting on the
way back to the initial standing position.
If you would like to feature on the next exercise watch page contact maeve.kavanagh@ul.ie with your suggested exercise. 14 national fitness news
Diploma in Exercise & Health Fitness Stage 2 Pilates & Corrective Exercise This is a Specialist Module in Stage 2 of the Diploma in Exercise & Health Fitness. Applicants who choose the diploma pathway may take this module as one of their options. RECOGNITION: 30 credits towards the Diploma in Exercise & Health Fitness (DEHF). The DEHF is awarded by the University of Limerick and is placed at Level 7 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF)
Aim: To provide Exercise & Health Fitness professionals with the knowledge, skills and competencies to provide safe and effective professional instruction in Pilates and Corrective Exercise. Module Details
The module will take place over four weekends with assigned private study and an additional day for final summative assessments. 48 contact hours approx.
University of Limerick
Participants will also be required to carry out assigned work experience & complete a detailed project which will include submission of a short video of you working with your client.
Entry Requirements: (A) For Certificate in Exercise & Health Fitness (CEHF) Graduates: Completed NCEF/UL Application Form Curriculum Vitae outlining your work experience in the health/fitness industry Copy of your CEHF Certificate (B) For PEAI/NCEF graduates from 1987-2006 or those with equivalent qualifications: Previously qualified NCEF Level 1 Instructors (or those with equivalent qualifications) are eligible to apply for entry on to this Module through the NCEF/UL RPL Scheme. (i) Recertified NCEF Level 1 Instructors - please submit Completed NCEF/UL Application Form Curriculum Vitae outlining your work experience in the health/fitness industry Copy of your PEAI/NCEF Level 1 Certificate (ii) Non-Recertified NCEF Level 1 Instructors and instructors who hold qualifications other than NCEF - please submit Completed NCEF/UL Application Form. A Portfolio of Learning (POL). This portfolio, completed on an official NCEF/UL Portfolio Form, should clearly detail your existing qualifications and background based on your previous learning and experience in the Health/Fitness Industry. (This POL Form is available from NCEF Head Office or www.ncefinfo.com). All relevant documentation must be submitted with this form. Occupational First Aid (OFA) is an NCEF & industry requirement. All candidates on the above programme must provide a current OFA Certificate on application. Venue: University of Limerick Provisional Dates 2012: 9th & 10th May 23rd & 24th May 14th & 15th June 28th & 29th June Submission Project and DVD 3rd July 2012 Module Fee: NNR Members: m1100 Non-refundable Deposit of m475 on acceptance. The balance of m625 is due one week prior to module commencement. Non-NNR Members: m1130 Non-refundable Deposit of m475 on acceptance. The balance of m655 is due one week prior to module commencement. Application Process: Please complete an NCEF/UL application form and together with your CV or Portfolio of Learning and return to NCEF Head Office, PESS Building, University of Limerick on or before 26th March 2010. Applications will not be processed without all relevant documentation. This module will earn PEAI/NCEF holders 850 Continuing Education Credits (CECâ&#x20AC;&#x2122;s). An extra 150 CECâ&#x20AC;&#x2122;s are available on successful completion of assessment requirements.
Introduction
Research Review Exercise SelfEfficacy in Trainee Gardaí
By Ciara Losty, BA (Hons), MA, NCEFT Lecturer in Sport and Exercise Psychology, Waterford Institute of Technology
An Garda Síochána has focused recent attention on the rising inactivity levels and difficulties in maintaining a healthy lifestyle that is prevalent in today’s society and is mirrored in its employees. Successfully adopting an exercise regimen requires confidence in one’s ability to engage in exercise, also referred to as exercise self-efficacy. A Garda’s career can span 30 years, without any physical or fitness assessment. Therefore, it is imperative to examine ways to promote and maintain physical activity and exercise within An Garda Síochána. Gardaí need to be empowered and motivated to increase and maintain their levels of physical activity throughout their training and their working years. Lee (2003) discusses that without fitness maintenance programmes for law enforcement officers, the gains achieved in the academy are shortly lost. Hence, the present study implemented an e-counselling intervention with the intervention group of trainees in an attempt to increase knowledge on physical activity and exercise, selfefficacy to be physically active, and ultimately to increase the adoption of and adherence to physical activity. This research is the first of its kind in Ireland and was commissioned by the Garda Commissioner. The results of the physiological testing will be used by the PE Department within the Garda College, Templemore, to determine appropriate or required fitness levels for new trainee recruits and advise on fitness standards for recruits when in training.
The Study Exercise e-counselling was identified as the most effective and innovative intervention to reach trainee Gardaí and develop their exercise self-efficacy while in the Garda College, Templemore, and in their Garda stations nationwide. The relationship between self-efficacy, fitness and psychological well-being for police has been a neglected area of research (Boni, 2004). This study attempted to examine the effects of using communications technologies, guided by the theory of self-efficacy, to support regular exercise habits and healthy lifestyle choices among a particular group of people. Research studies support the strong link between self-efficacy and physical activity (Gill and Williams, 2008). The primary research questions examined the effects of e-counselling on exercise self-efficacy (McAuley, 1993), stress (Reeder et al, 1973) and selfesteem (Rosenberg, 1989). The secondary research questions focused on supporting areas of interest, including additional outcome measures (blood pressure, body composition and estimated VO2max) and other categorical variables.
Research Methodology This intervention was initiated in Phase 1 of training, when trainees were in an environment surrounded by other like-minded individuals and with an abundance of facilities and environments available, making the adoption and adherence of physical activity easy. The intervention continued while students were in Phase 2, in Garda stations around the country and operating as Gardaí in an environment where it may have been more difficult to continue their physical activity due to a number of interacting factors. Trainees were re-assessed on their return to Templemore, for Phase 3 of their training The intervention group consisted of 274 participants. The control group consisted of 234 participants. Therefore there were 508 participants in total in this study, 343 (67.5%) males and 165 (32.5%) females. All participants were trainee Gardaí. The intervention lasted 11 months and consisted of generic exercise self-efficacy structured e-mails to the intervention group once a week and an interactive website was developed. Participants were encouraged to reply to generic e-mails for one-to-one e-counselling. Participants were tested at pre-and post-intervention for changes in exercise self-efficacy, stress and self-esteem. Tests on the physical health status of the subjects were conducted both before and after the e-counselling intervention in order to note any changes. An evaluation questionnaire was also completed following intervention.
16 national fitness news
specifically in order to develop and increase their self-esteem. In conclusion, this research has provided support for an e-counselling intervention to develop positive attitudes towards physical activity and exercise. Interventions should be specific to gender, setting and population in order to have maximum impact on the target audience. Within the e-counselling, gender-tailoring of the information should help females to engage in future interventions. Prior to this study, no data existed in relation to An Garda Síochána’s exercise behaviour and physiological status. Therefore, these findings contribute to this innovative research area and theoretical framework. This research is the first of its kind in Ireland and lays the foundation for future studies regarding An Garda Síochána’s exercise behaviours. Organisations such as An Garda Síochána are at the forefront of exercise psychology research and are embracing the need to measure and examine psychological outcomes of an exercise intervention within their workforce. Keywords: Exercise self-efficacy, An Garda Síochána, e-counselling References available on request.
Researcher Biography – Ciara Losty, BA, MA, PhD, NCEFT
Results There was no significant effect found for exercise self-efficacy as a result of the intervention. Self-esteem scores increased significantly for both groups. Stress scores were maintained within the intervention group (p = 0.478) and increased significantly in the control group (p = 0.017). There were a number of significant physiological changes. 88% of the participants who engaged with the e-counselling were males.
Conclusions In relation to specifically increasing the trainee Gardaí self-efficacy to exercise, it was shown that e-counselling and generic exercise self-efficacy structured e-mails do not seem to be enough to maintain or increase exercise self-efficacy or physiological outcomes. E-mails and Internet perceptions were, however, positive, which may have implications for future study design. Male trainee Gardaí were shown to engage more frequently with e-counselling: 88% of the participants who engaged with one-to-one online personal fitness training were males. Therefore, this study has shown that gender differences do exist in relation to uptake and participation in online physical activity/exercise programmes. One implication of this is that more faceto-face contact would suit females better (compared to males) when targeting exercise behavioural change. .There was a significant increase in self-esteem within both groups (p <0.001). This is a positive indicator of psychological well-being and a positive outcome for the Garda College where training takes place. An increased sense of self-esteem has important implications for law enforcement officers and their ability to handle the many challenges faced by them in their occupation, such as a trainee Garda who has to attend the scene of a fatal car crash. By examining self-esteem, the study also allows An Garda Síochána to identify particular individuals who may need to be targeted
Cíara Losty is a lecturer in Sport and Exercise Psychology in the Master of Arts in Sport and Exercise Psychology at Waterford Institute of Technology. A graduate of WIT, she has been actively involved in sport and exercise psychology since the 2000 as a practitioner, researcher and lecturer. She completed her NCEF level 3 tutors’ course in 2002 and continues to tutor on level 1 and 2 courses. She works with a wide range of athletes and teams at both club and international level. Ciara completed her doctoral studies in 2010. This article provides a summary of her PHD.
Gardaí need to be empowered and motivated to increase and maintain their levels of physical activity throughout their training and their working years. national fitness news 17
The Institute of Massage & Sports Therapy A Career in Sports Therapy? The Institute of Massage and Sports Therapy Ltd was founded in 1998 with the aim of providing internationally recognised qualifications in Sports Therapy. At this time, more and more teams and sports clubs were employing sports therapists, who were for the most part unqualified and ended up causing more harm than good. We recognised the need for therapists who were trained specifically in the treatment, management and rehabilitation of sports injuries. We have now developed a three-year part-time diploma course which deals with all aspects of sports therapy, including: • • • • • • • • • • • • •
Detailed study of anatomy and physiology of the body Holistic massage techniques, philosophy and history Injury assessment techniques Advanced Sports Massage techniques, including Cross-fibre frictions, Neuro-muscular techniques, Soft-tissue Release, Strain- Counterstrain, MuscleEnergy techniques Sports rehabilitation Study of all soft tissue injuries- muscle, tendon and ligament Back and spinal injuries Causes and prevention of sports injuries Pre and post event sports massage Exercise physiology Sports nutrition and hydration methods Sports taping Business aspects- including professionalism, ethics, contraindications, hygiene, legal aspects, accounts, marketing and advertising.
The benefits of Holistic Massage and Sports Massage have been known for centuries and are being used more and more as a valuable tool in preventing and alleviating many muscular and tension related conditions. The skills taught on these courses will enable graduates to treat conditions such as neck and shoulder tension, strains and sprains, whiplash, tennis elbow, groin strains, hamstring problems, knee ligament injuries, low back pain and overuse injuries to name but a few. Qualifications and Recognition All graduates of the Institute receive both the nationally recognised Institute of Massage & Sports Therapy Ltd qualifications (I.M.S.T.) and the internationally recognised ITEC diplomas. All of our courses and workshops are recognised by the International Therapy Examination Council, ITEC. This qualification is recognised by all insurance companies and complementary healthcare associations. Job Opportunities The Institute of Massage & Sports Therapy Ltd is dedicated to producing graduates that have the ability, know how and confidence to massage and treat injuries to a high and professional standard. For this reason, the Institute’s reputation is highly Nationally & Internationally recognised qualifications in • • •
The Institute of Massage & Sports Therapy
18 national fitness news
Anatomy, Physiology & Holistic Massage Diploma Sports Injury Therapy Diploma Sports Therapy Equipment Diploma
contact: Programme Director, Institute of Massage and Sports Therapy Ltd. Tel: 061 379079 www.imst.ie
All courses run on a part-time basis. Course venues: Galway & Limerick.
respected in the alternative therapy sector, with its qualifications being in great demand from employers. There are now opportunities for therapists with sports teams, in sports centres, health clubs, spas, leisure centres and nursing homes. Many graduates have successfully set up their own practice, which can be run either from a private clinic or from home. So why not join one of the fastest growing industries in Ireland today and reward yourself with a satisfying and enjoyable career. Tel (061) 379079 for further details or contact our website at www.imst.ie
Diploma in Exercise & Health Fitness Stage 2: E-Learning Specialist Modules 1. Fit For Life – Lifestyle Management 2. Facility Operations in Exercise & Health Fitness The above Specialist Modules are in Stage 2 of the Diploma in Exercise & Health Fitness. Applicants who choose the diploma programme may take these modules as one of their options. RECOGNITION: 15 credits towards the Diploma in Exercise & Health Fitness (DEHF). The DEHF is awarded by the University of Limerick and is placed at Level 7 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF).
Aim: Fit For Life - Lifestyle Management To provide exercise & health fitness professionals with the skills, knowledge and competencies to understand the concepts and principles of facility operations and to apply them in the supervisory management & operations of a professional and successful exercise & health fitness facilty.
Aim: Facility Operations in Exercise & Health Fitness To provide exercise & health fitness professionals with the opportunity to understand the concepts & principles of facility operations & to University of Limerick
apply them in the supervisory management of a professional & successful exercise and health fitness facility and also with the skills, knowledge & competencies to operate a professional & successful exercise and health fitness facility environment. Module Details: These modules are e-learning based, which is delivered through an interactive website which includes text, animations and video and is supported by a coordinator email and telephone support. As these are e-learning modules, applications will be accepted on an on-going basis, however, please note all online assessments and assignments must be completed within one academic semester (6 months). The submission dates are available on application.
Entry Requirements:
When can I register for these modules? Summer Semester: commences from 1st May & submission date deadline is the 22nd July 2011. Autumn Semester: commences from 1st September & submission date is the 5th December 2011 Entry Requirements: (A) For Certificate in Exercise & Health Fitness (CEHF) Graduates: Completed NCEF/UL Application Form. Curriculum Vitae outlining your work experience in the health/fitness industry. Copy of your CEHF Certificate. (B) For PEAI/NCEF graduates from 1987-2006 or those with equivalent qualifications : Previously qualified NCEF Level 1 Instructors (or those with equivalent qualifications) are eligible to apply for entry on to this Module through the NCEF/UL RPL Scheme. (i) Recertified NCEF Level 1 Instructors - please submit Completed NCEF/UL Application Form. Curriculum Vitae outlining your work experience in the health/fitness industry. Copy of your PEAI/NCEF Level 1 Certificate (ii) Non - Recertified NCEF Level 1 Instructors and instructors who hold qualifications other than NCEF – please submit Completed NCEF/UL Application Form. A Portfolio of Learning (POL). This portfolio, completed on an official NCEF/UL Portfolio Form, should clearly detail your existing qualifications and background based on your previous learning and experience in the Health/Fitness Industry. (This POL Form is available from NCEF Head Office or www.ncefinfo.com). All relevant documentation must be submitted with this form. Occupational First Aid (OFA) is an NCEF & industry requirement. All candidates on the above programme must provide a current OFA Certificate on application. Module Fees: NNR Members: m670.00. NON-NNR Members: m695.00 Application Process: Please complete an NCEF/UL application form and together with your CV or Portfolio of Learning and return to NCEF Head Office, PESS Building, University of Limerick. Applications will not be processed without all relevant documentation. This module will earn PEAI/NCEF holders 650 Continuing Education Credits (CEC’s). An extra 75 CEC’s are available on successful completion of assessment requirements.
LEARNING IS FOR LIFE Extending The Pathway University of Limerick
UL/NCEF - Level 8 B.Sc in Exercise & Health Fitness FULL DETAILS OVERLEAF
B.Sc. Degree in Exercise & Health Fitnes s - NFQ Level 8
Diploma in Exercise & Health Fitness - NFQ Level 7
Certificate in Exercise & Health Fitness - NFQ Level 6
national fitness news 21
Proposed Pathway to Level 8 B.Sc. Degree in Exercise & Health Fitness
AWARD Level 8 Degree in Exercise & Health Fitness Total ECTS Credits 240 Level 8 (NFQ) Level 6 (EQF)
a AWARD Diploma in Exercise & Health Fitness (DEHF) ECTS Credits 180 Level 7 (NFQ) Level 6 (EQF)
a
a
STAGE 3
STAGE 3
DEHF Strand 1 Tutor Education (7 modules) ECTS Credits: 60
DEHF Strand 2 Practitioner Education (3 modules) ECTS Credits: 30
a
University of Limerick
a NOTE: Participants must accumulate credits in Stage 2 in order to proceed to Stage 3 of the Diploma in Exercise & Health Fitness (DEHF).
STAGE 2 - Specialist Modules 1. Personal Training (Compulsory): ECTS Credits: 30
Those wishing to pursue the Strand 1 DEHF Tutor Education must accumulate 60 ECTS Credits. The Personal Training Module is a compulsory module in this strand.
2. Team Sports Fitness: ECTS Credits: 30 3. Pilates & Corrective Exercise: ECTS Credits: 30
Those wishing to pursue Strand 2 DEHF Practitioner Education must accumulate 90 ECTS Credits. The Personal Training Module and Facility Operations in Exercise & Health Fitness (E-Learning Module) are compulsory modules in this strand.
4. Health Related Activity for Children: ECTS Credits: 15 5. Fit For Life - Lifestyle Management: ECTS Credits: 15
6. Exercise & Health Fitness for the Older Adult: ECTS Credits: 15 7. Aqua Exercise & Health Fitness: ECTS Credits: 15 8. Facility Operations in Exercise & Health Fitness: ECTS Credits: 15 9. Inclusive Exercise & Health Fitness: ECTS Credits: 15 10. Health Related Activity for Teenagers: ECTS Credits: 15 11. Studio Cycling - Spinning: ECTS Credits: 15
a STAGE 1 Certificate in Exercise and Health Fitness (CEHF) (10 modules) ECTS Credits: 60 Level 6 (NFQ) Level 5 (EQF)
22 national fitness news
NOTE: The CEHF forms Stage 1 of the DEHF. Participants who are successful at this stage are eligible to go forward to Stage 2 having accumulated 60 ECTS Credits. Those with an equivalent qualification may be eligible to apply through the UL/NCEF Recognised Prior Learning (RPL) Scheme.
Learning is for Life - Extending the Pathway Introduction The National Council for Exercise and Fitness (NCEF), in association with
support structures for collaborative interaction. Comprehensive teaching and learning materials have been developed for all modules. These materials include electronic interactive resources for e-learning.
the Department of Physical Education and Sport Sciences (PESS) of the Faculty of Education and Health Sciences (EHS) at the University of Limerick
Programme Design
(UL) are delighted to announce the submission of the B.Sc Exercise & Health Fitness Degree to the UL academic process. This B.Sc (Level 8) programme will provide an extension to the existing Certificate in Exercise & Health Fitness (CEHF [Level 6]) and Diploma in Exercise Health Fitness (DEHF [Level 7]) (See pathway on opposite page). This is a very exciting development for UL/NCEF Graduates as it is a unique opportunity to further your qualifications and to continue to maintain your Continuing Professional Development.
The design of these modules and their support teaching and learning materials have significant potential for further development in the area of distance learning. Excellence and relevance are strong guiding factors in the planning, teaching, assessment and evaluation of these modules as are the principles of accountability and inclusiveness. B. SC. in Exercise & Health Fitness - Proposed Modules: Strategic Planning & Management in Exercise & Health Fitness (6
It is estimated that there are 250,000+ people potentially working in the
ECTS)
Exercise & Health Fitness Sector across Europe (EHFA, 2010). The main
Financial Management in Exercise & Health Fitness (6 ECTS)
challenges of the sector in Europe, including Ireland can be summarised
Public Relations & Marketing in Exercise & Health Fitness (6 ECTS)
as follows:
Human Resource Management in Exercise & Health Fitness (6 ECTS)
Building & maintaining professional standards & competencies. Promoting confidence to work effectively alongside other
professionals (physical education teachers, sport and exercise
scientists, coaches, physiotherapists, medical doctors etc.) Promoting growth in the industry Promoting greater mobility/transferability for workers (EHFA, 2010)
In order to meet these challenges there is a recognised need to provide a workforce with knowledge, skills and competencies that can operate at all levels of the sector, in particular at higher, advanced managerial and strategic levels. By taking a Level 8, B.Sc. degree level qualification as an extension of the existing pathway you, as an Exercise & Health Fitness Professional can contribute significantly to meeting these
Information Technology & Multimedia in Exercise & Health Fitness
(6 ECTS) Health & Wellness Promotion in the Exercise & Health Fitness Sector
(6 ECTS) Diverse Populations in Exercise & Health Fitness (6 ECTS) Event Management in Exercise & Health Fitness (6 ECTS) Final Research project (12 ECTS)
Discussions are being finalised regarding the feasibility and value of reciprocating blended learning approaches within the content of the new proposed B.Sc. Degree in Exercise & Health Fitness with other flexible learning type programmes with similar core content within the University of Limerick.
challenges.
Assessment Tools Aim of the proposed programme: To provide graduates of the Diploma in Exercise & Health Fitness or equivalent with the opportunity to advance and apply their knowledge, skills and competencies so as to provide direction, leadership and professional expertise at the highest management levels in the Exercise & Health Fitness sector.
A wide range of assessment tools are currently being utilised in all modules in all stages of the programme both theoretical and practical to diploma level. In the new proposed B.Sc. stage it is envisaged that a variety of assessment tools will continue to be used including assignments and projects based on face to face tuition as well as those completed through comprehensive e- learning and blended learning modes. The new proposed B.Sc. is currently progressing through the UL
Programme Delivery
academic approval process. Full approval of the new pathway is subject to ratification by the UL Academic Council. Pending its approval
The overall B.Sc Exercise & Health Fitness Degree Pathway (See pathway
it is envisaged that this programme will commence in the academic
on opposite page) will operate by providing a flexible route through which
year 2011-12 extending over three semesters.
the degree qualification can be obtained on a stage by stage basis thus supporting the principle of lifelong learning.
Proposed Costs: m3225.00
Elements of the B.Sc. programme year will include traditional classroom based learning, eâ&#x20AC;&#x201C;learning and blended learning including electronic
Please visit www.ncefinfo.com for future updates on the programme.
national fitness news 23
Planking Principles By Chris Kelly
Introduction
for planking, we will ask the client to brace their abs several times in this
I know something has caught on in the fitness industry when new clients
fashion for 10-20 seconds to get the “feel” of a brace. From here, we can
understand my terminology for a particular exercise during our first
then practice bracing during planks and standing position.
session. While few people are familiar with advanced exercises such as the “Overhead Squat” or “Kettlebell Swings”, what they do respond to instinctively is the instruction to hold in a plank - that is, until they are asked to do so for more than 10 seconds. The catch here is no one knows quite why they are doing this move. Afterall, how is not moving acting to strengthen the abs? One of the more
Principles #2: Just Breathe: An essential skill taught alongside bracing, deep breathing is the act of fully inhaling into the lungs by flexing one’s diaphragm rather than breathing shallowly by flexing one’s rib cage. Because shallow breathing does not allow air to fully enter the diaphragm, the ribs and various muscles of the core become restricted. This often leads to poor posture.
important concepts to understand about the core is that the primary function of our abs is to resist excess movements such as twisting,
If you suffer from chronic
bending and arching in daily life.
anxiety, shortness of breath during exercise and/or poor
With this in mind, the purpose of holding in a plank position is to teach the abs to resist the force of gravity which is attempting to extend the back. Because this exercise stimulates the abs in a different fashion than crunches or exercises which involve trunk movement, mastering the plank is often the key to unlocking a flat and well defined stomach. In this article, I hope to shed a bit of light on the principless of planking
posture, chances are you have fallen in to a lifestyle or pattern which has caused this shallow breathing pattern to become habit. With this in mind, here is a simple drill we utilize in our client evaluatuation to check current breathing pattern and teach deep breathing.
and how this amazing exercise can be utilized to build stability and strength
By performing this drill for 1-2 minutes as a warm up and/or practice
throughout the body.
throughout the day, we work to reestablish optimal breathing patterns while slowing the client down.
Planking principles #1: Brace yourself: When it comes to abdominal exercise, one of the first things I teach my
Because control is the name of the game with both breathing and bracing,
clients is how to consciously “Brace” or contract the abdominals.
instruct your client to inhale fully through the nose and count to three before releasing their breath. Once proper form is established, we ask
Much like the reaction to being punched in the gut, the act of bracing
the client to perform deep breathing during their bracing drills.
tightens the abs around the waist like a weight belt. This is a crucial concept
when
performing
abdominal exercise. The teaching drill for this is done by placing one hand on the stomach
After breathing and bracing, the next step in setting up our plank is finding a neutral spine. What we often find is that client’s daily posture is initially exposed in a plank position.
and one hand on the low back. Ask
For example, many heel walkers (male or female) will arch their back
the client to push in with their front
excessively due to tight hip flexors while desk jockeys are more likely to
hand and tighten the abs as if to
pike their back in to the air to mimic the position of hunching over a
resist being punched in the gut.
computer screen.
What they should feel is a tightening
In either case, finding a neutral spine
(or “bracing) of the muscles of both
in a plank position has very positive
the abdominals in the front and
applications for improving posture
muscles along their lower back.
in standing positions. Initially, this
This bracing effect is the muscles
is done by starting the client on all
of the core tightening around the
fours and asking them to round their
spine to provide protection and
back in to full flexion and then arch
stability.
their back in to full extension. Once
Performed as part of our warm up 24 national fitness news
Planking principles #3: Find a neutral spine:
they understand their range of motion in each direction, we instruct
them to find a halfway point
Planking principles #5: Own the move:
in which there is a slightly arch
While we can all appreciate the value of adding movement to the plank,
in their back. This is a neutral
when it is performed properly most clients will grow to hate this exercise
spine.
more than life itself. For most, this means cutting corners, cheating and
After finding this point, we
moving like a bat out of hell to get finished quickly.
place a dowel rod on the back
The problem here is that the faster we move, the more we engage the
and ask the client to raise in a plank while maintaining their basic position.
global limb muscles over the stabilizers of the core. If your client is feeling
The effect of the dowel is to give a â&#x20AC;&#x153;feelâ&#x20AC;? for this position and build
their plank in their shoulders or legs versus the abs, chances are they
awareness of compensations which may occur.
are moving too fast to truly own the movement.
Planking principles #4: Add Movement:
With this in mind, we will incorporate a regulator during all planking moves
After mastering the ability to hold in a static plank for over thirty seconds,
which involve movement by placing the dowel rod on the clients back.
we can add difficulty and variety to this move by adding movement of
The goal is to keep the dowel rod situated by moving slowly enough to
the arms and legs. Patterns such as walking out with the hands, crawling
limit rotation and movement of the pelvis.
and tucking the knees to chest force the core to reflexively stabilize to maintain an abdominal brace and neutral spine.
Plank walkout w/Dowel Conclusion:
Because these moves introduce dynamic stability to the traditional plank
After learning to coach and progress
hold, they also entail a better transfer to standing activity.
the plank, the final step is incorporating this move in to
This technique transforms the plank from a static exercise to a potent
training. A common error I see time
chiseler of each area of the stomach.
and again is attempting to incorporate planks in to strength
Plank March
training and/or conditioning circuits as a form of active rest. Because the plank requires a focus on
deep
breathing
and
concentration, I have found this exercise is best performed before loading of the arms and legs takes place so fatigue does not become an issue with these areas. This means performing several sets of the plank as part of an active warm up or immediately after stretching/mobility work. In terms of progression, once the client is able to hold for thirty seconds, movement of the limbs is progressed by adding reps versus time. For example, starting with six to eight crawls forward and back, the Plank Hand walkout can be progressed by adding 2-4 reps per week until the client reaches 12-15 reps. Once this occurs, we can either change movement patterns or increase the difficulty. But regardless of which pattern is adopted, the plank can be utilized as a means to challenge clients of all levels for improved function and
Plank to Push up
aesthetic appeal. Bibliography: Available on request
Biography: Chris Kelly is a fitness writer, strength coach and owner of Peak Fitness, a personal training studio located in Lakeland, Florida. As a fitness educator, Chris specializes in restorative and innovative core training for both rehabilitation and performance enhancement. For more information on the methods outlined in this article, check out Chrisâ&#x20AC;&#x2122;s newly released Core Restore continuing education series at http://www.peakfitnesslakeland.com or by emailing Chris@ peakfitnesslakeland.com
national fitness news 25
Pilates on the Ball Linda Bracken DEHF, PT, Advanced Stott Instructor, HRAC, SMTh, FFL Specialist
Introduction
Below are some examples and show different levels for each exercise.
Pilates exercises are an extremely effective mind-body approach to
Clients should only move on to next level when showing good technique
producing optimal strength, flexibility and posture without adding bulk.
and alignment through all reps performed. Reps should be performed in
Josef Pilates developed this form of exercise in the 1920’s and the emphasis
a slow and controlled manner.
is on quality of movement as opposed to quantity. This has then been developed further into a much more contemporary approach and combined
Basic Level: These exercises are more supported and less complicated
with up to date knowledge of human anatomy.
to complete.
5 Basic Principles Pilates operates on 5 Basic Principles - by engaging the pelvic floor and
Intermediate Level: These exercises have less of a base of support and require greater strength to maintain balance.
transverse abdominals combined with a very specific breath pattern. The
Advanced Level: Minimal base of support, much greater strength and
result is improved stability, strength and alignment, using a large number
control required, much greater body awareness necessary.
of muscles to stabilise and control, others are used concentrically/ eccentrically to create the movement.
Tips: • Encourage clients to keep the ball still and stable throughout
Basic principles incorporate very precise alignment of pelvis, placement
of regions of spine, ribs, scapulae and head. The aim is to create a balanced
• To engage pelvic floor and transverses prior to getting into position
all exercises.
posture and to reduce unnecessary tension in neck and shoulder muscles
and again before starting the movement (imagine wearing wet
- to maintain optimal fitness and wellbeing, and create stronger, longer,
leaner muscles and flatter abdominals.
• To engage gluteus maximus, quadriceps and adductors if possible -
Equipment On a smaller scale, Pilates exercises can be easily combined with various accessible pieces of equipment such as Stability ball, dynabands, roller, pilates ring and bosu or on a grander scale - stability chair, reformer, cadillac etc. Client Awareness Some who attend pilates but have not felt the “click” of understanding or awareness may find mat based exercises alone do not achieve results. Depending on the instructor’s approach, the class can seem static or slow, but when exercises are learned and techniques are perfected,
jeans - pulling away from wet waistband).
this will help stabilise the hip and encourage better balance. • To lengthen the body and limbs throughout all exercises. • Encourage exhalation on the hardest part of the exercise - never work
with held breath.
If you are looking for an extra edge and precision to your personal training sessions, group exercise classes or for personal development – I would highly recommend Pilates.
Exercise 1: Half Plank BEGINNER
exercises can swiftly flow and the participant can reap the benefits. The addition of a stability ball to the class can add great variety and intensity and for those who are having difficulty finding that “awareness”. The mere inclusion of the stability ball will increase Heart Rate because the client is utilising larger numbers of muscles and the balance challenge of the ball facilitates neuromuscular feedback to the client, greatly enhancing movement performance and coordination. (I) Start – INHALE prepare (lift pelvic floor, engage transverses) Pilates and Ball exercises would also prove of enormous benefit to the sports person - as in all sports, the movement or development of power is strongly linked to the core muscles. To attempt a sport without a strong core is like pushing a truck up a hill wearing a pair of roller skates. Pilates on the ball may also appeal more to male clients who may have the very mistaken notion that pilates is only of benefit to women and the addition of equipment adds great interest and intensity. Quality vs Quantity - intensity is definitely met after a maximum of 5-8
(II) Finish – EXHALE, extend hips, maintain good alignment – hold and
reps of a pilates/ball exercise. Movements should vary from flexion to
continue to breathe, before inhaling to return to start. Repeat.
extension to rotation to use the body through all planes of movement and all muscles. 26 national fitness news
Exercise 2: FULL PLANK
INTERMEDIATE - Half roll back with rotation
INTERMEDIATE Start with half plank, then EXHALE push into toes, engage quadriceps
Perform Half roll back – stay in curled back position, extend arms to sides, EXHALE rotate to right, INHALE to front, EXHALE rotate to left. Perform 4 -5 reps each side then flex back to start. Intermediate Variation 1: PLANK with legs adducted
To progress, perform with straight legs on ball.
Exercise 4: SWAN DIVE BEGINNER – roll out into plank position, maintain body parallel to floor, use upper body strength to control roll the ball fwd and backward
Start with hands and knees on floor, knees bent, ball held between ankles – Inhale to prepare (engage pelvic floor and transverses).Exhale - Engage adductors/quads and straighten out knees. Continue to breathe throughout the plank, inhale to return to start – then repeat. Advanced Variation 2: PLANK with balance challenge Begin as with Variation 1 – when stable, EXHALE - extend one hip slightly
INTERMEDIATE
without tipping/tilting or raising hips – additional progression, INHALE TO
Start in same plank position – EXHALE to prepare, INHALE to push into
STAY, EXHALE abduct leg to side in controlled manner without tipping or
hands. Engaging gluteus maximus extend hips, make 1 long line, maintain
tilting, INHALE to return to plank position – repeat.
core strength (avoid any lumbar extension), INHALE return to plank. Repeat for reps.
Exercise 3: Half Roll Back
Exercise 5: OBLIQUES
BEGINNER 1
Engage glutes to maintain hip stability, lie sideways onto ball. Maintain
Sit back on sit bones, lumbar spine in flexion – maintain curve and balance
straight body, EXHALE to slide ribs laterally closer to hip. INHALE return to start. BEGINNER:
BEGINNER 2 – INHALE at start, EXHALE increase lumbar curve and roll back halfway to floor, Inhale to stay, then exhale to increase lumbar flexion
INTERMEDIATE
forward.
national fitness news 27
INTERMEDIATE 2:
Exercise 7: Shoulder Bridge Start:
ADVANCED level – extend arms over head.
Exercise 6: LEG PULL FRONT Start in Plank position – BEGINNER: EXHALE using abdominals to originate movement, drag ball forward keeping shoulders still, INHALE to return to plank
BEGINNER: EXHALE to roll ball slowly towards backside, INHALE return to start INTERMEDIATE+: start with Beginner position, raise 1 leg, Control Ball INTERMEDIATE with balance: Start with Beginner position, exhale to hold
roll with one leg.
balance position, inhale to return to knees on ball, change legs.
INTERMEDIATE 2: Start with Beginner position, then lift one leg off, control ball roll fwd/back with one leg under control. ADVANCED: Start with Intermediate position, INHALE to raise one leg maintain still hips EXHALE extend hip with straight leg, INHALE to return to raised leg, EXHALE to extend – perform 3 reps of leg movement then change legs.
Advanced: As with Intermediate but Increased ROM
28 national fitness news
Exercise 9: Roll over: Beginner: perform ½ reps (similar to Reverse curl )with ball held between adducted legs Intermediate:Start:
Exercise 8: Side Kick BEGINNER start – abduct leg
1 EXHALE to send legs over (under control), INHALE to stay, EXHALE to return through lumbar flexion to start
2 INHALE to kick fwd – reach again for 2nd beat – keep body and ball still
ADVANCED: Progress to Jacknife Perform position 1+2 3
4
EXHALE to extend hip to rear under control - keep body and ball still
EXHALE to extend hips – reach toes to ceiling, INHALE to stay, EXHALE to return to start For more information on becoming a Pilates Instructor see page 14.
ADVANCED : same exercise, increase balance challenge –
Circuit Training Cards
ball must not move
LME, Aerobic and Anaerobic Exercises Order on-line or by post www.circuitcards.net national fitness news 29
Personal Training: Building your business without losing the personal touch By Chris Delooze
Group training as a viable business model is an exciting option that makes
esteem and boost self confidence. This can create a very enjoyable
good business sense. Many trainers start off with individual clients; the
training atmosphere, again making it more enjoyable for the client
question is how to overcome the problem of transferring one to one
and thus making it more sustainable over longer periods of time for
clients into partner or small group training without losing people in the
the trainer.
process. The solution is to find a way so that all involved will benefit from this style of training: the business itself, the trainers and most importantly the clients.
Benefits for business:
Considerations: Before throwing a client in the deep end, there are a lot of considerations to take into account. 1. Class Structure: Carefully structuring classes is the key. If done
Quite simply, there is an increase in revenue due to freeing up of
correctly from the start the advantages will far outweigh the
hours, earning more per hour and doing this without increasing
disadvantages and the benefits mentioned above can begin to become
overheads. This should be done without making the groups so big
reality.
that you lose the personal touch.
2. The Client: We all dream of friends, family or small groups coming
A trainer can get to know more members faster, while still keeping
in together and starting from scratch i.e. the ready made group. The
the individualised effect. One to one training can be used as a stepping
difficulty is when you have a new client wanting to join a small group
stone to join a small group.
or an existing client transferring into small group or partner training.
Creating a small group can be used as motivation for one to one
Taking into account the many differing factors of your clients such
clients to eventually train with others. This will have direct implications
as gender, differing abilities, body compositions, age, medical
in allowing for increasing your client base whilst becoming more time
conditions, goal setting and often forgotten differing personalities,
efficient.
this task is a lot easier said than done!
Creating small groups can also reach out to different categories of
3. Building Trust: When a new client begins classes or training sessions,
clients. Many clients would often hold off from going to a personal
he or she may not be comfortable or completely sold on the idea of
trainer because they may feel too advanced or conversely too shy
exercise, let alone the whole idea of training with complete strangers.
or reserved to begin a training regime, but yet would be willing to do
The task then is to build trust, but furthermore build the confidence
small group sessions with others of the same standard. This in turn
levels so that the person will be able to work with the trainer before
helps integrate this type of clientele to the business. Therefore,
working with others. This means that building a routine of exercise
whether it is; groups training for a race or event, clients with specific
and nutrition is key.
goals, aerobic fitness or social trainers; partner or small group training
4. The Transition: Once a client is familiar with his or her trainer and
can facilitate this clientele, again enabling the business to cater for
trusts them completely and has knowledge of exercise, the transition
more clients.
from one to one to group can become a more enjoyable and fun experience. The client will be familiar with the exercise and style of
Benefits for the trainer: More importantly, the client can and will also benefit from group training. Aside from the obvious financial benefit, there are self motivating factors that make this style of training more enjoyable for the client. It makes exercise more achievable when a client can see others working away at the tasks set out by the trainer rather than the “that’s
training before they begin the group. When it is not done this way and a new client is placed into a group without any or very little knowledge of what is expected of them, it can be detrimental to the client’s confidence if they are exposed to constant explanation in front of the other group members. It can also be extremely disruptive for the existing clientele if there are constant stoppages to the class. It’s not enjoyable for anyone this way.
easy for you” mentality we have all heard said to us as a personal
When the trainer is completely aware of the new client’s capabilities.
trainer. Both male and female groups will have an increase in motivation
Placing him/her into a class will become much easier as differing physical
brought on by the element of competition.
limitations have already been addressed. The client will have an
Group training has a social aspect, which can also increase self
understanding of safety issues and terminologies. This will have all been
30 national fitness news
achieved within the first few consultations with the new client. How long a trainer keeps a client on a one to one basis is completely dependent on the individual’s capabilities. Now that a small group or partner training environment has been created, the challenges have changed. Trainers must now make it beneficial and enjoyable for all the clients in the class and keep different levels of ability motivated throughout the session.
The Session So now business aside, time to do what we do best, which is preparing and taking the session. Partner or small group sessions can be carried out in many ways. Most commonly used is the circuit. Depending on the theme of the group training, a specific circuit can be designed. The trainer must be capable of both monitoring the client, by having attention to detail because the clients will be performing different exercises at the same time and be able to instruct as necessary. Not forgetting that some clients may be stronger at some exercises than others, careful planning and knowledge of individual capabilities becomes very important. Constantly stopping to adjust weights can be very disruptive, so tips such as time based exercises allowing some clients to work faster can challenge stronger clients giving them a sense of achievement as well. Different abilities can also be catered for by placing clients in a class environment; this allows clients to work on the same exercise at the same time using the comfort of their own weights. These can be set up by the trainer as the clients are warming up. For example below is a nine exercise training schedule, which is repeated three times throughout the session, with active recovery between each of the circuits. This can be done in a circuit or class format.
Example: Full Body Circuit 1. Dead lift to high pull (squat to upright row) 2. Push ups 3. Dumbbell squats 4. Push press (squat and press) 5. Curl 2 press using hammer grip 6. Alternate DB Lunges 7. Cleans(combination of exercise 1 and 4) 8. Dips 9. Step ups Although this may seem a relatively advanced workout, it has been tried and tested on clients ranging from elite sportsmen (ironmen/women, semi professional rugby players, boxers) to the social trainer/s (middle aged men ranging from late 30’s to early 50’s, and social women’s class ranging from late 40’s to early 50’s), some of whom were in the same group. This was achieved only by following the model above. Each client at some stage went through the learning process. So, clients previously having learnt these exercises and the trainer knowing clients capabilities before the circuit began helped put in place different modifications for each of the exercises if needed. For example, different weights are used for different clients, knee push ups and different height boxes for step ups. Like anything, variation is key! So mixing techniques and ideas is vital. national fitness news 31
Other techniques can include super sets / compound sets where you have each client working at the same time but on different exercises. This can even be done with cardio included; one client may be skipping or boxing whilst the other is performing press ups or squats. One work one rest. Depending on the style or method of training youâ&#x20AC;&#x2122;re going for, you may have a client rest while you are spotting or assisting clients. This method can be used in strength training, hypertrophy or high intensity interval work. Partner exercises this can be a very enjoyable way to train for the clients. It is a more interactive training method in which clients may perform exercises together. For example; squat med ball throws, boxing -where the partner can catch punches with pads and body weight exercises such as static squats back to back. All of which are still very challenging. The answer to expanding your business still lies with the personal interaction with your clients. Using personal training as a streaming process into a group and by improving the education of an individual will make it easier to transfer the clients, making it a more sustainable business model. Leave no stone unturned.
Biography: Chris Delooze comes from an extensive multi sports background. Chrisâ&#x20AC;&#x2122; involvement in sport began at the tender age of 7 in school and since then sport has played a major part in his life. Chris has had a very successful sporting career, ranging from National Championships Swimming in Australia to a professional player with Munster Rugby,. He studied Human Movement Education at Syndey University and holds a Fitness Institute Australia Cert 3 qualification. Chris is also a Swim stroke correction coach. He is owner of Trifit Personal Coaching www.trifit.ie
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BODYFIRM PILATES AND The PROGRESSIVE Pilates Academy Irelands centre of excellence in Pilates & Pilates education. The Academy is the first of its kind in Ireland established in 1998 with Certification & Diploma courses available in Ireland and the United Kingdom. • Train with Irelands most experienced tutors • Receive high tutor to student ratio • Comprehensive course material/DVD • Avail of our student mentor program
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national fitness news 33
Body Composition A Recent Study By Siobhan Leahy, B.Sc Physiotherapy
Introduction Accurate measurement of body composition is very important in the area of health and fitness as a means to quantify changes in fat and lean tissue mass independent of weight change as a result of an exercise or diet intervention. Though widely used, Body Mass Index (BMI) does not provide a distinction between lean and fat mass and may mask significant changes in composition where there is little or no weight change. As well as quantifying total body values, it is also useful to measure the distribution of fat and lean tissue within the body. For example, it is well know that excess fat accumulated in the abdominal area increases an individual’s risk of heart disease and Type 2 diabetes more so than fat accumulated in the lower body. Therefore it would be useful to have this information when assessing and reassessing a clients risk factors. Unfortunately there is little consensus on appropriate figures for ‘normal’ % body fat. Commonly used body fat tables such as those published by the American College of Sports Medicine (ACSM) suggest lower values than more recent publications, which may reflect the worldwide increase in overweight and obesity.
anthropometric prediction equations for % body fat in the Irish population.
Initial Findings Initial analysis in the young adult population (18-29 year olds) has shown some interesting results. In excess of 400 young adults have participated in the study, with % body fat values ranging from approximately 5-40% in males and 15-50% in females. The average % body fat is approximately 30% in females and 18% in males. The ACSM median % fat for 20-29 year olds is 22.1% in females and 15.9% in males which is far lower than that of the ULBC population.in fact approximately 80% of the ULBC sample are deemed ‘overfat’ according to the ACSM tables. This is surprising given that only 2% of the ULBC female sample were ‘obese’ according to BMI, with a further 13% classified as ‘overweight’. As ACSM values are derived from skinfold measurement, these differences may be attributable to the method used rather than differences between the two populations.
The ULBC Study The University of Limerick Body Composition (ULBC) Study (www.ul.ie/ bodycompositionstudy) was established in 2008 to examine body composition in a representative sample of the Irish population based around the University campus population and the wider local community. This study based in the Department of Physical Education and Sport Sciences, is the first large scale investigation into body composition and its measurement in an Irish context. Since October 2008 data has been collected from almost 1000 volunteers ranging in age from 18-70 years. The body composition laboratory houses a dual energy xray absorptiometry (DXA) scanner, which is considered by many to be the gold standard tool for measuring body composition. It also allows analysis of segmental body composition. However DXA scanning can be expensive and anthropometry (girth and skinfold measurement) and bioelectrical impedance analysis (BIA) are more commonly used by fitness professionals. BIA instruments are easy to operate and are commercially available. There are several models on the market and it can be a useful measure when monitored carefully. It is sensitive to hydration levels of the subject and can also be affected by the time of day measurements are taken- i.e before or after training or meals. If these factors are accounted for, then BIA may be used in some populations as an inexpensive and accurate alternative to DXA. While anthropometry is also cheap and time effective, results can be dependent on the skill and experience of the tester, the quality of the calipers used and the skinfold sites chosen. Most fitness instructors are trained in the use of a 4 site or 7 site skinfold equations but there is increasing evidence that these equations are no longer applicable, particularly in the overweight and obese. A primary aim of the UL Body Composition Study is to derive and validate age and sex specific 34 national fitness news
The 4 site and 7 site equations commonly used by fitness instructors and health professionals to measure body composition have been found to significantly underestimate % body fat in the ULBC population. This difference is particularly apparent in males and in those with higher % body fat. Furthermore, commonly used skinfold sites such as the bicep and subscapular regions do not appear to be useful predictors of % body fat in the current group. A combination of 5 skinfolds (Tricep, Midaxilla, Iliac Crest, Abdominal and Front Thigh) provide an excellent prediction of % body fat in young males, while the Upper Thigh and Hip girths coupled with Supraspinale and Tricep skinfolds offer the best prediction of % body fat in females. These equations are currently being validated on a separate sample of 18-29 year olds and it is anticipated that the results will be published internationally in the coming year. Normative values will also be established for lean and
fat tissue mass in the Irish population with a view to establishing thresholds for disease states such as sarcopenia (loss of lean tissue mass with age) or using a fat mass index in place of BMI to define people as ‘overweight’ or ‘obese’ . It is expected that similar investigations will be completed on all age groups over the lifetime of the study, with work commencing shortly on the 50+ population.
Value of the Study For fitness professionals working with elite sports people, body composition and its measurement has long been of interest. The recent initiation of an ‘Ad Hoc Research Working Group on Body Composition, Health and Performance’ by the International Olympic Committee has once again brought the topic to the fore. Particular emphasis has been placed on three sports groups- aesthetic sports, weight category sports and gravitational sports. The working group aims, among other things, to identify medical problems associated with disturbed body composition, to develop strategies to overcome associated problems in an athletic population and to investigate the efficacy of establishing optimum body composition categories for individual sports. To this end, a call has been made for submissions from research groups with an interest in this area. The ULBC will add to this body of knowledge, with longitudinal data already collected on numerous athletes through links with elite sports teams. While one–off body composition testing is useful in establishing baseline characteristics, longitudinal testing of athletes over a playing season has highlighted some interesting trends, particularly in fat cycling, with losses of up to 6kg of fat mass achieved in some individuals in pre-season alone. Such findings have proved extremely beneficial to coaches in the planning and evaluating of training programs.
“Since October 2008 data has been collected from almost 1000 volunteers ranging in age from 18-70 years”. If you would like to find out more about the University of Limerick Body Composition Study, please visit our website www.ul.ie/bodycompositionstudy or email us at bodycompinfo@ul.ie.
Biography: Siobhan B.graduated from the University of Limerick with a B.Sc in Physiotherapy in 2008 before joining the Physical Education and Sport Sciences Department as a postgraduate student. She is currently undertaking a PhD in the area of body composition and its measurement with particular emphasis on young adults aged 18-29.
national fitness news 35
ASK THE PROFESSIONAL
Social Media - Make it your Investment! By Biray Alsac
Introduction Social Media is changing the way Exercise & Health Fitness Professionals communicate and engage with clients and colleagues. Wikipidia defines it as “media for social interaction, using highly accessible and scalable publishing techniques. Social media uses web-based technologies to turn communication into interactive dialogues.” Fitness Professionals are seeing social media as a valuable tool to build networks and increase profile. The NCEF was very fortunate to enlist the expertise of Biray Alsac of Fittmaxx Insitute to answer some questions on this topic. Biray commented “Phrases like social media, social networking, web 2.0 or read/write web have been synonymous in describing how our digital world has made us further accessible, transparent, and collaborative”.
1. What are the most popular forms of Social Media? It’s all relative. The most popular forms of social media are those where your interactions are meaningful and engaging to you. Social networking sites like Facebook or LinkedIn have gained considerable status because people feel their connections have significant relevance in their personal or professional lives. Similarly, those who blog or podcast may also find their social media contributions to be a richer online experience than simply posting a status update to Twitter or FourSquare.
message to your personal trainer from Facebook and he receives it in his email inbox. Send a direct ‘tweet’ to your yoga instructor via Twitter and her phone will alert her of a new text message (hopefully not during a class). Mention the name of your health center in your blog, chances are, the owners will learn of your comment in their next Google search. Social media has given exercise and health fitness professionals a public platform to distribute information, share their knowledge and market their services online in a substantial yet non-obtrusive way. But because social media is accessible to everyone, this also means many people are using these tools. Health and fitness professionals have to invest quality time in ensuring their efforts are recognized (which may prove challenging when there already exists a plethora of health and fitness content online.) Colleagues and clients are also more proactive in how they filter and consume information, customizing down to what they want, when they want it, and how they want it. This also makes reaching the intended audience much more challenging for professionals.
Like most people, I maintain my online identity by blogging, tweeting, linking and ‘poking’. But I have found my most successful professional interactions through less popular niche sites. For instance, DailyMile.com (a social networking site for active people) allows me to publically track my own fitness routine while commenting on others’ workouts. Participation in this space has allowed me to better observe the exercise trends within my community, discover the common local fitness spots, and develop relationships with my clients in between sessions in an authentic, but casual way. While DailyMile may not have the millions of profiles like Facebook or Twitter, it allows me to indirectly advertise my services in a space that directly targets my audience.
2. How has the Social Media revolution changed the way Exercise & Health Fitness Professionals communicate with their clients and colleagues? Social media and networking sites have made it much easier to contact someone without needing their phone number or email address. Send a 36 national fitness news
3. How can fitness professionals utilize Social Media to build their networks and increase their profile? Social networking sites help health and fitness professionals expand and track their connections, as well as, enhance the value of their current relationships. Depending on the quality of your contacts and the frequency of your contributions, you can quickly assess the value of your professional network.
The best way to build your network is by regular interactions with people both online and offline. For instance, make a LinkedIn connection with someone you meet face-to-face at a conference. Or, meet face-to-face with those health and fitness pros whom you’ve been following on Twitter (who are probably at the same conference as you).
various media messages. Statistical tools like Google Analytics can help analyze your social media impact, but it doesn’t guarantee higher revenue in your business. In other words, just because you have 500 people subscribing to your blog doesn’t mean they will each turn into new clients. How do you turn them into new clients? (see #9)
Remember, it is not the number of hits you have on a YouTube video or number of followers/friends you have on a social network that counts. It is the depth of your conversation threads and the quality of these connections that build a successful network (and a profile worth following).
Social media is not a magic pill in business, but it can help in creating more opportunities. In the world of health and fitness, it doesn’t matter whether you have 2 million YouTube hits or 3000 Twitter followers. A strong work ethic, substantial education, respectful client relationships is what ultimately wins you more business.
4. What are the Social Media challenges that face Exercise & Health Fitness professionals? The biggest challenges that face anyone embarking on a social media strategy is deciding on the tool to use and how long to invest. In any new investment, fitness and health professionals will see immediate results and distant outcomes of using social media tools. Get to know the culture surrounding each tool by observing how people use these social media. FourSquare has different motivations than Facebook. Twitter requires greater frequency of posts than, for instance, blogs. Once you have selected the social media you want to explore, give yourself at least six months to fully learn the platform, embrace the culture and engage with your community. Then, after a trial period, decide whether or not your investment in a particular social media tool is worth continuing, modifying or abandoning completely.
5. How can you maximize Social Media when resources are low? Time is a resource. While many of these social media tools are free to use, the time you invest in managing them is valuable. Three ways to maximize your social media tools when time is short:
a) Choose social media tools, selectively. You don’t need to be on Facebook, Twitter, YouTube, FourSquare, have a website, blog and a podcast, too. Pick one or two tools that best reach your audience and plan regular interactions.
b) Link your efforts across multiple platforms. Rather than posting updates separately on Facebook, LinkedIn and Twitter, manage your profiles from one place using software like Hoot Suite or TweetDeck. This allows you to post once and automatically update all your profiles.
c) Don’t reinvent the wheel, help spin the wheel. No need to start your own blog or podcast on a health and fitness topic when there are already many colleagues doing this successfully. Instead, find opportunities to be a guest blogger or a regular podcast host on social media outlets that align with your own efforts.
6. How do you quantify your Social Media investment? If by ‘quantify’ you mean time management, there are no right answers – only guidelines. Choose platforms selectively and use them consistently. As far as duration and frequency, this depends on your professional objectives. If your goal is to make money from blogging or podcasting, for instance, then perhaps you should consider a larger time commitment. If your goal is to supplement your current marketing efforts with Twitter or Facebook, your commitment may take a different priority. If by ‘quantify’ you mean financial gains, there are no right answers – only guidelines. There are direct ways to make money through social media such as placing ads or getting paid as a social media consultant (however, these may be outside the scope and career goal of a health or fitness professional). Every audience and marketplace responds differently to
7. What are your most valuable Social Media tips for fitness professionals? Do not choose a social media platform based on popularity. Choose tools based on its relevance to you or your business. Just because millions are using Twitter, doesn’t mean your clients are, too. Ultimately, leverage the web-based tools that showcase your efforts and services in the best way possible. Currency is currency. The relevance of your messages is what makes your efforts valuable in a social media space. If a blog is not regularly updated or a Twitter feed goes inactive, then you risk losing your momentum in these spaces (and possibly, your audiences, too). Use social media, purposefully. Have a social media strategy in place to make sure all of your efforts align to meet the objectives of your business, regardless on how many tools you use. Take your efforts offline. Social media is great for connecting with people within and outside your immediate community. But transfer those relationships into the real-world. The fact that you can potentially reach a global audience with your blog or YouTube video is irrelevant if your goal is to leverage social media into revenue (aka more clients). Instead, find ways to distribute information via social media that is relevant to your local audience. For instance, instead of a general blog about “health and fitness”, make it specific to your town, such as “Health and fitness Resources in Limerick”
Biography: Biray Alsac, MS, ACE, is Chief Innovative Officer of Fittmaxx Institute in the USA. Biray leverages social media & technology to help devise a responsible, transparent, impactful, measurable company strategy. Teaching health and fitness professionals how to effectively integrate fitness and interactive technologies together in their services, products, and education has become her passion. Biray holds a master’s degree in Exercise and Wellness from Arizona State University. There, she explored the combined effects of technology and entertainment media in their relation to behavior change and obtaining health benefits. Biray currently resides in Chandler, Arizona where she is an adjunct faculty in the Exercise Science/Physical Education department at Mesa Community College. She is also a master presenter for BOSUTM Balance Trainer, an ACE and AFAA certified Group Fitness Instructor and Personal.
Maeve would like to thank Biray for taking the time to answer our questions. We are extremely fortunate to have professionals like Biray share their expertise. We are also delighted to build links with other fitness professionals abroad.
national fitness news 37
Just the Facts – Answers to your Health and Fitness Questions A seminar by Cedric X. Bryant Phd., Chief Science Officer American Council on Exercise (A.C.E.) NUIG, Galway, October 2010 Report By Mary Fitzpatrick, B.Sc Dr. Bryant was quick to point out at the outset - we are all educators. None more so than at this time where information fills every passing moment and the plethora of new, advanced, or even old wisdom is always before us. As Exercise & Health Fitness Professionals, our information must be up to date, but more importantly open to scrutiny and our ability to sift through facts, figures and provide meaningful guidelines for our clients is paramount. With this in mind the following were the topics covered in this seminar: Accuracy of 220-age as a Maximum Heart Rate equation The best abdominal exercises Best bum exercises Exercise and Aging: Aerobic vs. Strength
220 - AGE? Obviously, gaining a persons individualised, metabolically tested heart rate thresholds and maximum heart rate is the ideal scenario. In the gym and studio these are some new options which allow a greater degree of accuracy and smaller S.D. than the 220-age formula:
Tanaka Formula: 208-0.7(age) This is a new regression from adults of 20-100 years of age, from 30 different MHR formulae from healthy individuals 1 S.D. = 7.4 bpm Lowers the MHR for young people, increases MHR for older population
Fat burning intensity zone
Gellish Formula: 206.9 – 0.67 (age)
Calorie burning exercises
This is based on a 25-yr longitudinal study of a population of both sexes, and a range of fitness and ages.
Resistance Training for weight control Tips for Weight control success Knowing where our regularly used bench-mark of fitness and calculation of such things as Maximum Heart Rate is central to our ability to be current in our knowledge for our clients. Given that the 220-age method of calculating max HR is not based on a wide spectrum of population, has a SD (Standard Deviation) of up to 12bpm! A study on 20 year olds showed that 95% of the sample was within a range of 2s.d of the max. HR calculated (i.e. 200bpm). 38 national fitness news
The S.D. is just 6.4bpm. So go forth and re-formulate and give you and your clients greater accuracy and trust in your skills.
The Best Abdominal Exercise? This is based on EMG activity of the Rectus Abdominus primarily. And to that end the bicycle (lying prone, cycling raised knees to opposite shoulder with head raised) and the Captain’s chair were the winners!
The point I would make on this that due to our largely seated and sedentary lifestyles, and flexion led postures (sitting over desks, computers, steering wheels, mechanics over car bonnets etc.) that the Rectus Abdominus is generally very strong in individuals. Due to the deep-seated nature of the deep abdominal muscle the Tranverse Abdominus it is a difficult task to record its EMG activity. But this is the very muscle which is central to the stability and postural function of the whole spine, and pelvic girdle.
The Bum! Oh to have shapely Gluteals! A lot can be told of a person’s fitness and functional ability by the shape of the Glutes in my opinion! The exercises showing statistically significantly less peak muscle activation for the Gluteus maximus and medius than the traditional squat were: The Vertical and Horizontal Leg Press. It is important to remember that the Glut Med is a postural muscle and must activate to stabilize the pelvis. This is not required in a seated movement such as the Leg press so let’s get functional with our programming! Because our muscle work synergictically, we must train them so. Squats, step ups, lunges, hip extensors (from box position, knee bent of course) are the golden glut movements.
Resistance or Aerobic Fitness for Aging Adults? An interesting question which Dr. Bryant put to the floor – and a show of hands for either option.
novice or long-time exercise absentees are feeling the crunch. With many people now not even sleeping correctly, is it any wonder that their bodies are not functioning in a balanced manner, that they reach for the sugar, caffeine, processed food to get an afternoon pick-me-up? Again there is just so much more to weight loss than calories, but be assured that a low intensity is safe and ideal for overweight unconditioned individuals. But also think, if a person hasn’t slept too well (and perhaps this is their norm) this also ought to be a factor in how we train them. Tips for revving up a workout?
==> Boost intensity gradually
==> Use interval type training
==> Have your schedule be a part in adapting the intensity of your workout
==> Let energy level guide you
As we know, muscle tissue is more metabolically active. So use it! Resistance work is so important because of this fact. Remember as trainers our goal is to provide the larger benefits of exercise, apart from just weight loss. Some great finds from successful weight losers:
The result: Resistance (Functional ) training is where it’s at for the older adult. The aim for older adults is one thing – to remain functional in their daily activities and to remain independent in their living. The decline towards the Disbaility Threshold is very sharp for adults of 60 years or older when due to sedentary habits or the effect of illness or prolonged inactivity.
Eat early ‘diet’ late Consume foods high in nutrient density (nutrients per calorie of food)
Consume foods low in energy density (calories per weight /volume of food) Limit alcohol consumption
The effect of regular exercise is a minor decrease in Maximum Muscle strength, but keeps the individual well away from the threshold that would see them lose their daily function and independence.
Eat consistently, the same weekdays as weekend days. Get enough sleep!
Calorie Burning - What’s Best? The characteristics of the highest calorie burning aerobic equipment falls into these guidelines: Involves large amount of muscle mass Is weight bearing Is easy to learn, a natural movement. This is why the treadmill came out on top, followed closely by the Elliptical trainer, stair climber and rower. It is important to note however that the body can become quite efficient, and therefore conserve energy and fat tissue with too much aerobic work – much like a well tuned engine being very fuel-efficient. Which brings us along to the following topics on weight loss.
High or Low Intensity for Weight loss?
Accumulate appox. One hour of moderate (general daily activity) physical activity a day Combine weightbearing and non-weightbearing activity.
A very thought-provoking and challenging seminar by Dr. Bryant, enjoyed by all who were in attendance. It is not often that the leaders in our field pop onto our green shores to share their knowledge and this was a great honour to have such a speaker in Galway. The take home message: We must continue to educate ourselves because we are educators in a world where so many take their health and fitness lessons none too seriously. We must stand as leaders, and be a guide to the future generations, by always striving ourselves to be, and to learn, more.
Mary Fitzpatrick B.Sc is a CHEK Level 2 Practitioner and Exercise Scientist based in Galway. Working with clients to develop healthy bodies and lifestyles, she also specialises in Postural Analysis, Correction and Sport Performance Conditioning.She can be contacted at www.healthfitz.ie
Well…. It’s about calories burned and also sleep! And this is where today’s
national fitness news 39
NCEF NATIONAL REGISTER OF EXERCISE & HEALTH FITNESS PROFESSIONALS (NNR) The NCEF National Register (NNR) is the professional registration body for qualified Exercise & Health Fitness Professional in Ireland. The register is open to those who hold the NCEF Level 1, the Certificate in Exercise & Health Fitness and to those who hold equivalent qualifications. Benefits of being a member of the NNR include access to current trends & research in the field through publications, workshops, conventions etc, reduced rate insurance, continuing education credits, discounted products & services and enhance employment opportunities at home and world-wide and enhanced educational opportunities.
Benefits: PROFESSIONAL RECOGNITION: Membership of a professional body of exercise & health fitness professionals. It is highly recommended that those NCEF qualified instructors (1987 – 2006) who wish to apply for credit for the NCEF/UL Recognised Prior Learning (RPL) scheme through the University of Limerick should be a current member of the NNR.
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The NNR came into place on November 1st 1998 and has an annual renewal date of October 31st. To join The National Register of Health and Fitness Proessionals (NNR) Please complete and sign the application form on the back of this sheet and send this together with your fee to:NCEF Head Office, PESS Building, University of Limerick Campus, Limerick If you require further information please contact: NCEF Head Office • T: 061 202829 • F: 061 335911 • E: ncef@ul.ie • W: www.ncefinfo.com
40 national fitness news
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Account No.
5. Your Instruction to your Bank, and your Signature • I instruct you to pay Direct Debits from my account at the request of National Council for Exercise and Fitness (NCEF) • I confirm that the amounts to be debited are variable and may be debited on various dates • I shall duly notify the Bank in writing if I wish to cancel this instruction. I shall also so notify National Council for Exercise and Fitness (NCEF) of such cancellation The Direct Debit Guarantee: • This is a guarantee provided by your own Bank as a member of the Direct Debit Scheme, in which all Banks and Originators of Direct Debits participate • If you authorise payment by Direct Debit, then: - Your Direct Debit Originator will notify you in advance of the amounts to be debited to your account - Your Bank will accept and pay such debits, provided that your account has sufficient available funds • If it is established that an unauthorized Direct Debit was charged to your account, you are guaranteed a prompt refund by your Bank of the amount so charged
• You can cancel the Direct Debit in good time by writing to your Bank Signature(s): .............................................................................. /..................................................................................Date: ........../........../........... national fitness news 41
NCEF National Register Members
THIS LIST IS CORRECT AS OF 3rd December 2010. NNR APPLICATIONS and/or Direct Debit Payments RECEIVED AFTER THIS DATE WILL NOT BE INCLUDED ON THE January 2011 EDITION however are still CURRENT NNR members A National Register of Health/Fitness Professionals
Category
Key
Category
Key
Category
Key
Student S Level 2 Resistance Rt Aqua Specialist As Certificate in Ex. & Health Fitness(L1) CEHF Level 2 Facility Management Fm Level 2 Children’s & Teenagers C&T Level 1 L1 Level 2 Aqua A Children’s Specialist Cs Level 2 Personal Training Pt Level 2 Older Adult Oa Due To Recertify R Jeffrey ABBOTT S Islam ABDALLA S Donna ADAMS DEHF Vaidas ADOMAITIS S Tanya ADYE-CURRAN S Ellen AHERNE S Calem ALLEN S Marian Augustine ne Hickey L1,CS Deirdre Barry L3 Henry BARRY S Sharon BARRY CEHF Stephen BATES L1,PT,DEHF Paul BEIRNE S Margaret BELLEW S Jacqueline Berkeley L1 Dovydas BICEVAS S Kestutis BIELSKIS S Rachael BIRDTHISTLE S Ivan BIRSANU S Anthony BLACOE CEHF Mitchell Bohan L1,PT,L3 Silke Bojus-Dunne L1,PT Aaron BOLGER S Matthew BOLT S John Bolton L1,RT,L3 Katarzyna BOREK S Katie Bowes L1,PT Karen BOYD S Celia BOYLAN CEHF Linda Bracken L1,PT,CS,L3 Andrew BRADY CEHF Alan BRADY S Maria BRADY S Bernadette BREEN S Gavin BRENNAN S Nicola BRENNAN CEHF,PT Patrick BRERETON S Ester BRESOLIN S Michael BREW S David BRIEN S Gavin BRILLY S Sean BRODY S Eilish BROPHY L1,PT,DEHF Julie BROWNE CEHF Greg BROWNE S Sarah BROWNE S Jonathan BRUTON S Ken Buckley L1,L3, TSF Bogdan BULAVINETS CEHF Stephen BURKE S Bill BURKE S Debbie BURKE DEHF Angela BURKE CEHF Gayle BURKE CEHF Mary Burnside L1,PT,FFL,HRAC Regina BURTON CEHF Declan BUSHELL S Yvonne BUSHELL S Jimmy BUTLER CEHF Fiona Byrne L1,L3 Robbie Byrne L1,L3 Alan BYRNE S Aaron BYRNE S Philip BYRNE S Lauren BYRNE S Craig BYRNE CEHF Gerard BYRNE S Tracy Byrne O’Donovan L1,PT,CS,L3 Nigel CADOGAN L1 Keith CADWELL S
42 national national fitness fitness news news 42
David Cahalane L1,PT Aidan CAHILL S James CALLAGHAN S William CANAVAN S Jason CANAVAN S Christopher Carberry L1 David CAREY S Ross CARNEY S Gary CARR S Elaine CARR CEHF Philip CARROLL S Nicola CARTER S Paul Casey L1 Stephen CASEY S Emma CASEY S Annette Cashell L1 Carl Cautley L1,L3 Aaron CHAMBERS S Gearoidin CHARLTON L3 Glenda Chop L3 Waldemar CICHOSZ S Angela Clarke L1 David CLARKE S Alex CLARKE CEHF David CLEARY S David CLEARY S Paul Cobbe L1 Mary COLEMAN L3,A Gavin COLEMAN S Adrian COLLENDER L1,L2RT Carmel Collins L1 Brian COLLINS S Patrick COLLINS S John COMERFORD S Patrick COMISKEY S Kieran CONAGHAN S David Conlon L1,PT Patrick CONLON S John CONNELL S Raymond CONNERY CEHF Anthony Connolly L1 Mary CONNOLLY L1,DEHF Ailish CONNOLLY CEHF Aidan CONNOR CEHF Fergal CONSIDINE S Paul CONWAY S John CONWAY S Michael CONWAY S Alan COOKE S Daniel COOKE S John COOKE S Anthony COOPER S David CORCORAN S Sharon Corkery L1,RT,A,PT Mark CORMICAN CEHF Brendan COSGRAVE CEHF Ellen COSTELLOE S Barry COUGHLAN S Bryan COUGHLAN CEHF Kitty COWHEY CEHF Mary Cowman L1,L3 Mark COYLE S Santina COYLE S Gill Crinion L1 William CRONE S Darragh CROSSAN S Andrew CROWE S Brian CROWE S Nollaig CRUISE S Hugh CULHAM S Gerard Cullen L1,PT,L3 Shane CULLEN S Leigh CULLEN S
Sinead CUMISKEY S Mark Cummins R Tracy CUNNANE CEHF Ann Cunniffe L1,RT,L3 James CURLEY CEHF John CURLEY S Darragh CURRIVAN S Alan CUSACK S William Cussen L1 Michael CUSSEN S Massimiliano DADDABBO S Audrey Dale L1 Myra DALY L1,RT,CS Brian DALY S Linda DALY S Millie DANIEL-DEMPSEY S Tracy DANIELS S Antoin DARGAN S Patricia Dawson L1,L3 Keith DAWSON S Luis DE SILVA SANTOS S Darren DELANEY S John DELOREY CEHF Robert DENNEHY S Sarah DENNIS S Joseph DEVLIN CEHF Joan Dinneen L1,L3 Stephen DIXON S Teresa Doherty L1 Sarah Donnellan L1,L3 Rosie Donnelly L1,PT,L3 Laura DONOHOE S Brenda DOODY S Niamh DOOLEY S John Doran L1,OA,L3 Darren DORAN S Richard DORAN CEHF Michael DORE S Elaine DORRIS S Jairo DOS SANTOS CEHF Laura Dowling L3 Gary DOWNEY S Seamus Doyle OQ Christopher DOYLE S Pj DOYLE CEHF Edward DOYLE CEHF Declan DOYLE S Karl DOYLE S Fiona DOYLE S Kate DOYLE S Orla DRENNAN S Rena DUFF CEHF Aoife DUFF S Edel Duffy L1 Joanna DUFFY CEHF Conor DUGGAN S Dragos DUMITRIU S Olivia Dunne L1,CS,PT,L3 Bernadette Dunne L1, Noel DUNPHY Jane Dunphy L1 Fiona Durcan L1 Graham ENGLISH S Ciara Fahy L1,PT Marie-Therese FALLON CEHF Jennifer FALVEY S Michael FARRAGHER CEHF Kerry-Ann FARRELL CEHF Abaighail FARRELL S Jennifer FARRELLY S Michelle FARRELLY CEHF Jonathan FARRISSEY S Richie Faulkiner L1
Category
Key
Older Adult Specialist Level 3 Uk Qualification
Oas L3 Uk Os/OQ L1UK
Overseas/other Qualification
Level 1 Limited to UK
Michael Finn L1,PT Eleanor Finn L1 Leah FINNERTY S John FITZGERALD S Micheal FITZGERALD S Owen FITZGERALD S Mary Fitzpatrick L1, GT Ken Fitzpatrick PT Mark FITZPATRICK S Gerard FITZPATRICK S David FITZPATRICK S Bernice FLANAGAN CEHF Don FLANNERY S Karl Fleming L1,PT,L3 Bridget Fleming L1,PT Orla FOGARTY S Niamh Foley L1,L3 Caroline Foley L1,PT Eamonn FOLEY S Vita Forde-Monaghan L1, PT Gary FORTUNE S Maria Fortune-Kelly L1 Raymond FOX S Donal Franks L1 William FRAWLEY DEHF David Gahan L1 Denis Gallagher L1,PT Denis GALLAGHER DEHF Aaron Galvin L1 Diane GALVIN S Anne Marie Gavin L1 Linda Gaynor L1,C&T,L3 Linda GAYNOR L1,C&T,L3,DEHF Darren GAYSON S Devon GEARY S Grace Germaine L1,PT,FM,L3 James GIBBONS S Sheila Giblin L1,L3 Liam GILLESPIE S Simon GILLIVAN S Jill GILLMAN CEHF,PT,HRAC James GILMARTIN S Denise GIVENS CEHF Eileen Gleeson L1 Michael Gleeson L1 John GLEESON S Stephen GLEESON CEHF Brian GLYNN S Paul GLYNN CEHF Robert GOGGIN DEHF Ruairi GORMAN CEHF Danny Graham L1 John GREENE CEHF John GREENSMITH S Ciara Greenwood L3 Aisling Grier L1 Michael GRIFFIN S Gerard GUINA S Stephen GUY S Virginijus GUZAUSKAS S Brendan Hackett L3 Joanna HAMILTON CEHF Myfanwy HANLEY CEHF Thomas HANLY CEHF Rita Hannon L1 Jacqueline HARNEY S Ciaran HARNEY S Niamh HAY CEHF,PT Chris HAYDEN S Oliver HAYES S Ciaran HAYES S Colette HEALY L1,L3 Rachael HEALY S
Amanda HEALY S Colm Heffernan L1,PT John HEFFERNAN DEHF Martin HEFFERNAN S Yvonne HEGARTY S Mary Hennessy L1,L3 Niall HERBERT S Avril Hewitt L1,CEHF,PT Nancy Hickey L1 Michael HICKEY TSF, DEHF David HICKEY S Amanda HIGGINS L1 Caroline Hogarty L1,L3 Ann Hope L3 Anne-Marie Horgan L1 Fergal HORGAN S Bryan HOULIHAN S Tommy HOURIGAN S Philip HOWARD S Tricia HUGHES OQ,PT Mario HUGHES CEHF Laura Hunt L1 Teresa HURLEY L1,L3 Pat HURLEY L1L,PT Cliona HURLEY S Jim HYLAND CEHF Oryanna Hynes L1,RT,L3 Siobhan HYNES S Jevgenijs IVANOVS S Damien Jackson L1,L3 Margo Jackson L1,L3 Milena Jaksic L1,PT,L3 Angie JENKINS L1,PT Declan JENNINGS S Clare Jones L1,OAS,PT,L3 Thomas Jordan R Kevin JORDAN S David JORDAN S Shane JORDAN CEHF Fiona Joyce L1,PT Paul JOYCE S Alena KARABANAVA S Maeve Kavanagh L1, PT Gary KAVANAGH S Lindsey KEANE S Paul KEANE S Helena Kearney L1 Maire Kearney L1 Declan KEARNEY S Colin Keating L1 Karl Keeley L1,PT Wendy Keenan L1,L3 Colm KEENAN S Kieran KEENAN S Emma KELLEHER S Dolores Kelly L1,C&T, Paul Kelly L1,PT Patricia Kelly PT,L3 John Kelly L1 David KELLY S Alan KELLY S Ed KELLY S Kevin KENNEDY S Niamh KENNEDY S Brida KENNEDY S Enda KENNEDY DEHF Stephen KENNELLY CEHF Seamus KENNY S Patrick KENNY CEHF Donnacha KENNY CEHF Paul KENNY-MCGRATH CEHF Jane KEOGH GT Fergal Keogh L1,L3
NCEF National Register Members
THIS LIST IS CORRECT AS OF 9th August 2010. NNR APPLICATIONS RECEIVED AFTER THIS DATE WILL NOT BE INCLUDED IN THE SEPT 2010 EDITION however are still CURRENT NNR members. Recent graduates will not be updated until 2010/2011. A National Register of Health/Fitness Professionals Ayleen Keogh L1,CS, PT Ciara KEOHANE CEHF,HRAC Stephen KERR S Niall KIELY S Damian Kierans L1,PT Mark KIERNAN CEHF Dawn KILMARTIN S Noel KINANE S John KING S David Kinneen L1 Craig KINSELLA S Fiona KINSELLA CEHF,PT James KIRBY S Caroline Kirk L1,PT Sheldon KIRKWOOD S Martin KIRWAN S Aleksandra KOLINSKA CEHF Amy KOYD S Marta KUBIK S Gintare KVEDARAITE S Vincent Lahiff L1,RT,L3 Aidan LAMB S Sian LAMONT-CALLAGHAN S Patricia Land L1,PT Vera Lane L1 Brendan LANGAN S Margaret LARGE CEHF Tony LAWLESS S Bridget Lawlor L1,PT,L3 Fergal Lawlor L1 Bridget LAWLOR DEHF Jamie LAWTON S Yvette LEAHY Darren LEAHY CEHF Rafal LECHICKI S Jonathan LEDDEN S Mark LEECH S Hazel LENIHAN CEHF Jason LEWINGTON S Mark LEYDEN S Jacinta Little L1 Andrew LOCKE S Jean Lodge L1 Adam LOGUE S Jason LONERGAN CEHF Tracy LONG S David LONG S Ciara Losty L1,L3 James LOUGHNANE CEHF Deirdre LYNAM L1 Fred Lynch L1,CS Elain LYNCH S Anthony LYNCH S Jonathan LYNCH S Michelle Lyons L1 David LYONS S Christopher LYONS S Michael LYONS CEHF Rachel MAC MANUS L1,DEHF Deirdre Madden L1 James MAGUIRE TSF,DEHF John MAHER S Tara MAHONY S Gerard Malone L1 Shane MANSFIELD S Christine MARLEY S Siobhan Marren L1,OA, L3 Victoria MARTIN S John MARTIN S Niall MATTHEWS CEHF Christina MAXWELL S Mitchell MAYERS S James MC AVOY S Dean MC BREARTY CEHF Paul MC CABE L1,L3 Eoin MC CABE S Shane MC CAFFREY S Angela MC CANN S Katie MC CARTHY S Luke MC CARTHY S Lucia MC CARTHY CEHF David MC CARTHY S
Ross MC CARTHY S Shane MC CARTHY S Niamh MC CARTHY S Elizabeth MC COMISH S John MC CORMACK S Gerard MC CRUDDEN S Thomas MC DERMOTT S Lauri MC DERMOTT S Alan MC DONAGH S Ian MC DONAGH S Sarah MC DONNELL S Patrick MC ELWAINE S Owen MC EVOY S Úna MC GING CEHF Patricia MC GLONE S Oonagh MC GRATH R Stephen MC GUINNESS S Margaret MC INERNEY L1,OA,L3 Catherine MC KINNEY S Geraldine MC LOUGHLIN S Aidan MC MAHON CEHF Marie MC MANUS S Keith MC MANUS S Ian MC NALLY S Conor MC QUILLAN S Mairead MC WHINNEY CEHF Des McCabe L1,PT Trish MCCAFFREY L1,L3 Fran McCarthy L1,L3 Maria McCarthy L1,PT Caroline McCarthy L1 Patrick McDonagh L1,PT,L3 Patrick McDonald L1 Brendan McGarry L1 Theresa MCKENNA O’HANLON L1,RT Roisin McLoughlin L1,PT Miriam MCMAHON L1 Sylvia McQuinn L1 Keelan MELANIFF S Derek MIDDLETON S Sinead Miller L1 Tiago MIRANDA S Teresa Molohan L1 John MOLONEY CEHF,TSF John MOLONEY CEHF Esther Mooney L1,CS Keith MOONEY S David MORAN S Ronan MORAN S Kevin MORAN S David MORGAN S David Moriarty L1,RT,PT Cathal MORIARTY S Maria MORLEY S Aiden MORONEY S Alan Morris L1 Jean MORRIS L1,CS,DEHF Raymond MOYLAN S Noel MOYNIHAN S Martina Mulcahy L1 Ian MULCAHY S Kevin MULHAIR S John MULPETER S Paul MULREADY S Sean Mulvihill L1 Tom Murphy L1 Niamh Murphy L3 Patrick MURPHY CEHF Laura MURPHY CEHF,PT Sarah MURPHY S Steven MURPHY S Declan MURPHY S Sarah MURPHY CEHF Denise MURPHY CEHF Gavin MURPHY S Gareth MURRAY S Paul MURRAY CEHF Jessica Murtagh L1,PT Sean MURTAGH S Ursula MYDLOWSKA S Renan NEPOMUCENO S
Peppy Neville L1,L3 Paul NEVILLE S Val NEVIN Mcloughlin L1 Ngaire NEWLAND CEHF Robert NEWMAN S Liam NEWMAN CEHF,PT Deirdre Ni Challanain OS Aine Ni Chonaill L1,RT,PT,A,L3 Philomena Ni Fhlatharta L1,CS Jennifer Nicholson L1,FM,L3 Billy NOBLE S David Nolan L1 Mark NOLAN S Peter NOLAN CEHF Michael NOLAN S Craig NOLAN S Celine NOLAN S Patrick Noonan L1 James Noone L1,RT Caroline O’ Sullivan (Sweeney L1,CS Catherine Oakes L1 Darragh O’BOYLE S Karl O’Brien L1 Vivienne O’BRIEN S Richard O’BRIEN S Alan O’BRIEN S Ciaran O’BRIEN S John O’BRIEN S Susan O’BRIEN S Brid O’Brien May L1 Sean O’Callaghan L1 Annette O’Connell L1,PT James O’CONNELL S Karen O’CONNOR L1,L3 William O’CONNOR S Rory O’CONNOR CEHF Eoin O’CONNOR S Tony O’CONNOR S Paudie O’CONNOR S Brian O’CONNOR S Eileen O’CONNOR S Declan O’DONNELL S Sean O’DONNELL S Anthony O’DONOGHUE CEHF,PT,CS,TSF,DEHF Caroline O’Donoghue Walsh L1,FM,L3,CS Siobhan O’Donovan L1 Bridget O’DWYER CEHF Ailish O’GORMAN CEHF Oisin O’GRADY S Richard O’HANLON L1 Imelda O’HANLON CEHF,PT,TSF Margaret O’Keeffe L1 Jessica O’KEEFFE S Padraig O’KEEFFE S Kieran O’LEARY S Paula O’LEARY S Aisling O’LOUGHLIN CEHF Kevin O’MAHONY S Cian O’MURCHADHA-FLYNN S Clare O’Neill L3,RT Matthew O’NEILL S Evelyne O’NEILL S Lisa O’NEILL-GOLDING S Conor O’Regan L1,PT Paul O’Reilly L1 John O’REILLY S Maria O’Reilly CEHF,PT Patricia O’REILLY S Jerry O’RIORDAN S Alina ORTENBURGER S Andrew O’SHAUGHNESSY L1 Edel O’SHEA L1,OA,L3 Natalie O’shea L1,PT Carol O’SHEA S Patricia O’SHEA S Brian O’SHEA TSF, DEHF Karen O’SHEA S Niamh O’SULLIVAN L1,RT Sheila O’SULLIVAN L1,L3
Norma O’Sullivan L1,PT,CS Deirdre O’Sullivan L1 Denis O’SULLIVAN S Nicola O’SULLIVAN S Paul O’SULLIVAN S Maura O’Sullivan Ryan L3 Derek O’TOOLE CEHF Rebekah PAGE S Ken PARNELL CEHF Sean PARTRIDGE S Siobhan PAYNE S Robert Pender L1 John PENNY CEHF Jelena PETKOVIC S John PETTITT S Ann Phelan R Derek Phelan L1,L3 Noel PHELAN S Deborah PHELAN S Caio PIGNATARI S Piet PILLE S Simon PITCHER S Claire POWELL CEHF Anita POWER L1,DEHF Jennifer POYNTZ S Conor PRENDERGAST CEHF Czwojda/Simon Prezemyslaw L1 Laura PROCTOR S Jolanta PRZYBYTEK S Claire Quinn L3 Stephen QUINN S Brian QUINN S Jane RAINSFORD CEHF Paula Rankin GT Ian RAY S Helena Rea L1,PT,CS Charlotte Reid L1,PT,L3 Michael REILLY S Jamie REILLY S Natasha REYNOLDS S Noel RICHARDSON L3 Teresa Richardson L1,L3 Ciara RIDGE S Marie Robinson L1 Brendan Roche L1,L3 Ian ROCHE S Antoinette Roddy L1,PT,L3 Sean ROONEY S Yvonne Rossiter L1 Grace RUSSELL S Dermot Ryan L1 Philomena RYAN CEHF Denise RYAN S Calvin RYAN S David RYAN S Mark RYAN CEHF Declan RYAN DEHF Anne RYDER L1, TSF Brian SAMSON CEHF,PT Susan Scannell L1,RT,PT Sandra Scannell L1 Ian SCOTT S Sinead SCULLY S Sarah SHANNON S John Sheehan L3 Bernadette Sheehan-Gilroy L1,L3 Emma SHERIDAN S Lee SHERIDAN S Patrick SHERIDAN S Mary SHERIDAN CEHF Sarah Sherlock L1 Adrienne SHUDELL L1 Colm SKEHAN S Catriona Slattery L1 Eoin SLEVIN S Katarzyna SLOWIK CEHF Alan SMALL S Paula Smith L1,PT,FFL,L3 Cathy Smith L1,PT Christy SMITH S
Philip SMITH S Pauline SMITH S Derek SMITH S Jonathan SOMERS S Miroslav Sovcik L1 Martin SPAIN CEHF,DEHF Rody Spillane L1 Vicky Spitzer L1 Margaret Stafford L1 Jodie STEWART S Samantha STOKES S Leonard SULLIVAN S Janis SUNGALS S Yvonne SURLIS CEHF Sarka SVRCINOVA S Derek Sweeney L1 Neville SWEENEY L1,PT,DEHF Sean SWEENEY L1,TSF,DEHF John SWEENEY S Alice Swords L1 Agnieszka SYCHTA S Andrew SYNNOTT S David TAAFFE L1,PT,DEHF Mary Tallott Walsh L1 Oisin TALTY S Claire Teague L1,RT,GT Marc THOMAS S Sean THOMPSON S Daniel THOMPSON S Alan Tiernan L1,PT, TSF Nicola TIERNEY S Valerie TOBIN L1,RT,DEHF Kathleen TONGE L1,L3 Sean Toomey L1,L3 Patrick TORRIE S Stephen TOUHEY S Marie TOWNSEND L1 Helen Tracey L1 Naomi Treacy L1 Thomas Tully L1 Eilish TUOHY CEHF,CS,PT Catherine Turley L1,L3 Marie-Clare Van Hout L1,PT,L3 Natasha VARIAN S Joey Veale L1 Carmel Vekins L3 Martin Wall L1 Emer WALL S Leeann WALLACE CEHF Noel Walsh L1 Oliver Walsh L1 Hazel Walsh L1 Cian WALSH S Jimmy WALSH S Stephen WALSH CEHF Brian WALSH S Sonya WALSH S Richie WALSH L1,PT Kevin WALSH S Paul WARD CEHF Sarah WARD S Eamon WEADICK S Emma Weafer L1 Noel WHEATCROFT S Vincent WHELAN S Niall WHELEHAN S Niall WHITE S Ann WILDES CEHF Jodi WILLIAMS S Katie Williamson L1,PT Simon WONG S Catherine Woods L1,L3 Adam WRIGHT CEHF Dimitry ZARAISKY CEHF
This NNR Membership list was last updated on the 3rd DEC 2010
national fitness news 43
Diploma in Exercise & Health Fitness Stage 2 Personal Training This is a Specialist Module in Stage 2 of the Diploma in Exercise & Health Fitness. Applicants who register for the diploma programme must take this module as a compulsory requirement. RECOGNITION: 30 European Credit Transfer System (ECTS) credits towards the Diploma in Exercise & Health Fitness (DEHF). The DEHF is awarded by the University of Limerick and is placed at Level 7 on the National Qualifications Framework (NQF).
Aim: The aim of this module is 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. Module Details: The module will take place over four weekends with assigned private study and an additional day for final summative
assessments. 48 contact hours. Participants will also be required to carry out assigned work experience which includes a detailed project and submission
of a short video.
Entry Requirements: University of Limerick
1. Entry requirements for applicants who hold the Certificate in Exercise & Health Fitness (CEHF)or current PEAI/NCEF Level 1 (graduates from 1987-2006 who have recertified). Completed NCEF/UL Application Form. Curriculum Vitae outlining your work experience in the health/fitness industry. Copy of your CEHF Certificate. Copy of your current Occupational First Aid Certificate 2. Entry requirements for applicants who hold an EXPIRED PEAI/NCEF Level 1 (graduates from 1987-2006 who have not recertified) or those with equivalent qualifications: Previously qualified expired NCEF Level 1 Instructors (or those with equivalent qualifications other than NCEF) are eligible to apply for entry on to this Module through the NCEF/UL (RPL) Scheme. Please submit: Completed NCEF/UL Application Form. Portfolio of Learning (POL). This portfolio, completed on an official NCEF/UL Portfolio Form, should clearly detail your existing
qualifications and background based on your previous learning and experience in the Health/Fitness Industry and in any
other relevant areas. (This POL Form is available from NCEF Head Office). All relevant documentation must be submitted
with this form.**** Copy of your current Occupational First Aid Certificate
Occupational First Aid (OFA) is an NCEF & industry requirement. All candidates on the above programme must provide a current OFA Certificate on application. ****Please note a Recognition of Prior Learning fee of €125 applies to all applicants required to submit a Portfolio of Learning and on successful acceptance the fee is deducted from the overall programme fee. Personal Training - University of Limerick Sat 5th & Sunday 6th Feb, 2011 Sat 19th & Sunday 20th Feb, 2011 Sat 12th & Sunday 13th March, 2011 Sat 2nd & Sunday 3rd April, 2011 Closing date for applications Monday 10th January 2011 Personal Training - Dublin commencing Sep 2011, Dates & Venue to be confirmed Fees: NNR Members: m1100 Deposit of m475 on acceptance. The balance of m625 is due one week prior to module commencement. Please state your NNR number on your application form. Non NNR Members: m1130 Deposit: of m475 on acceptance. The balance of m655 is due one week prior to module commencement. Application Process: Complete an on-line application form together with your CV or Portfolio of Learning and post/e-mail all attachments to NCEF Head Office, PESS Building, University of Limerick. For an official copy of a Portfolio of learning form please email ncef@ul.ie or download POL form here. This Module will earn PEAI/NCEF holders 850 Continuing Education Credits (CEC’s). An extra 150 CEC’s are available on successful completion of assessment requirements. CEHF graduates on the Diploma pathway will be awarded 30 ECTS Credits.