National Fitness E-News Volume 1, Issue 4 September 2012
A Publication for Exercise and Health Fitness Professionals
EDUCATING AND INSPIRING
From the Director’s Chair “Mighty oaks from little acorns grow” This issue of National Fitness News Ezine celebrates twenty five years of the NCEF. From very modest beginnings the NCEF has grown and developed into a vibrant, multidimensional education and training organisation. The testimonials inside this issue bear witness to the diligent and dedicated work of so many people who have made the NCEF what it is today. As an NCEF graduate you should be very proud of your qualifications and be happy in the knowledge that you are a torch – bearer for the ethos of the NCEF in promoting the concept of more people, more active, more often – whether it be as a group fitness instructor, personal trainer, strength and conditioning coach, tutor or in many other roles that the NCEF has prepared you for. The fitness industry has certainly come a long way in 25 years and so has the NCEF. The contributors to this issue will bear this out with a wide variety articles and features that will whet your appetite and will enhance your lifelong learning as you enter a new season of fitness. Try new things, take new courses, fine tune old techniques, whatever you do –do it well. A final thought as we go forward into a new era for the NCEF: “Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbour. Catch the trade winds in your sails. Explore. Dream. Discover.” Onwards and Upwards!! Maura O’Sullivan Ryan Managing Director, NCEF
From the Editors Chair Welcome to the September issue of National Fitness E-News and a very Happy 25th Birthday NCEF! I hope you enjoyed the summer months and especially the Olympic fever which hit the world. The May issue of E-News featured articles on how the Olympics might inspire you and your clients and I hope they did. Noreen O’Connell reports inside on her experience as a volunteer at the games - an experience she says, she will never forget. What a fantastic achievement it is to be celebrating 25 years. So much has evolved within the fitness industry over the years and so we decided for this issue, to firstly celebrate the NCEF 25th birthday by including a special feature article, on how the NCEF has provided Education and Inspiration over the years and still continues to do so. We have included a collage of images in the centre pages, so see if you can spot yourself! NCEF Tutor, Linda Gaynor has looked back to the 80’s at the People, Fashion, Music and Trends - this will bring back many fun memories for some of you! Secondly, we are highlighting the top ten ACSM Worldwide Fitness Trends which were released earlier this year. Our fantastic team of contributors have pulled out all the stops with very informative articles: 1. Educated and experienced fitness professionals. 2. Strength training. 3. Fitness programs for older adults. 4. Exercise and weight loss. 5. Children and obesity. 6. Personal training. 7. Core training. 8. Group personal training. 9. Zumba and other dance workouts. 10. Functional fitness. You can read the survey conducted by ACSMby clicking on the link below http://journals.lww.com/acsm-healthfitness/Fulltext/2011/11000/Worldwide_Survey_of_Fitness_Trends_for_2012.6.aspx The Higher Certificate in Exercise & Health Fitness (HCEHF) was launched in August 2012. This award will give recognition to the NCEF Stage 2 Specialist Modules that an individual completes. On successful completion, a student can officially graduate with a Level 6 Major Award from the University of Limerick and will have direct entry on to the Diploma in Exercise & Health Fitness (DEHF), which progresses to the B.Sc in Exercise & Health Fitness. For further information on the HCEHF please visit www.ncefinfo.com. As always, we welcome feedback on this publication, so please email maeve.kavanagh@ul.ie with all your ideas. Maeve, NFN Editor national fitness e-news
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Contents Features
Regulars 8 4
NCEF Newsroom
5
Health Report
6
Nutrition Report
7
Fitness Report
30 Boxercise
42 Fitness Professionals Ireland (FPI)
London 2012: Oympics & Paralympics By Noreen O’Connell
10 Aerobics from 80’s to now, the People, Fashion, Music & Trends By Linda Gaynor 14 Educated Certified & Experienced Fitness ProfessionalsBy Cliff Collins 16 ACSM Exercise & Weightloss Guidelines By ACSM 18 Promoting Fitness Programmesfor Older Adults By Patricia Dawson 20
Dance Inspired Fitness - From Stage to Studio By Carmell DeMello
22 ‘We’ve come a long way’ Educating &Inspiring By Maura O’Sullivan 28 Strength & Functional Fitness Training with TRX By Karl Gilligan 32 Physical Activity Recommendations for Children & Young People By Siobhan Marren 36 Group Personal Training By Mary Fitzpatrick 39 Core Training By Linda Bracken
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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.
JOIN OUR COMMUNITY OF FITNESS PROFESSIONALS Keep up to date on what’s happening within the NCEF and fitness industry by connecting with Fitness Professionals on the NCEF Facebook and Twitter Pages:
NCEF Management & Administration Team: L to R: Maura O’Sullivan Ryan, Maeve Kavanagh, Yvonne O’Sullivan, Damien Jackson, Jessica O’Donnell, Aine Ni Chonaill & Sharon Collins Missing from the photo: Linda Bracken
www.facebook.com/NCEF.Organisation www.twitter.com/ncefinstructor
UL/NCEF CONFERRING CEREMONY - 29th AUGUST 2012 Congratulations to the Certificate in Exercise & Health Fitness (CEHF) students who were presented with their awards at the UL Summer Conferring Ceremony. All of your hard work and dedication has been worthwhile. Jessica Guerra Sobarzo a student from the Motions Palmerstown, Dublin course was the recipient of this award having achieved the
highest overall QCA (Grade) for the CEHF Programme for the Spring Registered 20112012 academic year. Jessica was presented with her award and the following prizes after the ceremony.
A voucher for €475.00 towards the Higher Certificate in Exercise in Exercise & Health Fitness (HCEHF)
A perpetual trophy, medal and certificate sponsored by the Department of Physical Education and Sport Science (PESS) and presented by Professor Drew Harrison, Head of Department, PESS.
Congratulations to Jessica and all who graduated and to your NCEF Tutors who assisted in getting you to this prestigious day.
A mobile phone sponsored by Nokia
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| Health Report
Irish Heart Month September 2012 focuses on blood pressure! The Irish Heart Foundation’s Irish Heart Month campaign which will run for the month of September will focus on blood pressure. The campaign theme “Know your blood pressure” aims to raise awareness and educate the general public on what high and low blood pressure levels are; keeping it healthy; and managing and controlling high blood pressure through lifestyle changes, and medication if required. The Irish Heart Foundation will be running a FREE Blood Pressure Roadshow at selected public locations around the country during the month of September to encourage people to have their blood pressure checked.
Why worry about high blood pressure? 60 per cent of men and women aged over 45 years have high blood pressure, and of those, 70 per cent have higher levels despite being on medication. High blood pressure is a major risk factor for heart disease and stroke. The good news is that lifestyle changes can help prevent high blood pressure. For those that have high blood pressure, lifestyle changes and medication may be needed to bring it under control. Lifestyle changes include reduced salt intake, weight loss, healthy eating, being more active and a moderate consumption of alcohol.
What can you do to support Irish Heart Month this September? · Display Irish Heart Month promotional posters and leaflets in your organisation · Organise other events which highlight the risk factors for blood pressure i.e. have a healthy eating day, promoting fruits and vegetables and salt-free dishes · Organise blood pressure checks for staff in your organisation * · Organise the Irish Heart Foundation’s Walk or Step Challenge · Organise the Irish Heart Foundation’s weight management checks for staff * · Post regular tips/advice on social media such as twitter/facebook · Include Irish Heart Month information in your newsletter · Post information on blood pressure and risk factors including links to our website www.irishheart.ie on your intranet · Distribute information to organisation groups such as sports and social * Contact Marese Damery at mdamery@irishheart.ie if you want to book Irish Heart Foundation nurses to do blood pressure checks or weight management checks for which a charge applies.
Big Heart Walks 2012 To mark the end of Heart Month, we are also calling on men and women to walk for heart health on September 30th. (Workplaces are encouraged to choose a date that suits employees for a Big Heart Walk.) We encourage everyone to get their heart pumping with a walk in the local community or workplace and ask your family and friends to sponsor you. Every Euro raised will help us keep more hearts beating. Register today with the Irish Heart Foundation by contacting Gráinne Kennedy on gkennedy@irishheart.ie
Recession's toll on mental health The recession has led to an increase in mental illness issues, according to GROW, the mental health awareness group. According to Mary French, GROW Coordinator in the North-East region, financial pressures and unemployment have caused a spiralling of conditions among those who have been suffering from mental health issues. She said GROW had noticed a big increase in the number of inquiries to its help groups so far this year. In response to increased demand, GROW is starting two new regional groups in the north-east from next month and will be launching a mental health awareness programme in October. The organisation will also be running a four-week long community mental health propgramme in October which will, among other things, advise people on how to take care of their mental health. For further details see www.grow.ie
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Nutrition Report |
DID YOU KNOW? Ÿ The calcium in milk, yogurt and cheese is ‘bioavailable’, meaning it is easily absorbed and used by the body. Ÿ Heat has little impact on the calcium content of food. Therefore, cooked meals containing milk, cheese and yogurt retain their calcium goodness. Ÿ Ÿ
Ÿ
Approximately 99% of the body’s calcium is found in our bones and teeth. Apart from its role in bone and tooth health, calcium plays a role in: normal blood coagulation; energy metabolism; normal muscle function and neurotransmission; and normal function of enzymes involved in digestion. According to the National Adult Nutrition Survey, dairy foods contributed to 39% of calcium intake in the diet of Irish adults aged 18-64 years, and 37% in adults 65+ years. Source: www.ndc.ie
Tips for Eating Out Food choices away from home are important to your health and weight because many of us are eating more meals away from home. Fortunately, making healthful and delicious choices in restaurants is also easier today. Restaurants of all types are responding to customers’ desires with more options in portion sizes, preparation methods and menu items: Ÿ More starter -size portions of popular main course dishes Ÿ More baked and grilled choices in meat, fish and poultry Ÿ
More fruit and vegetables side orders to substitute for fries.
Hit the Bricks Make physical activity part of dining out. All you need is a comfortable pair of shoes: Ÿ Walk from Home or the Office. Pick a restaurant that’s a 10- or 15-minute walk away. You'll get your meal and 30 minutes of physical activity and avoid the parking hassles. Ÿ Walk with Family or Friends. Get moving as a group before or after eating. A brisk walk before a meal gives you time to chat. A stroll afterward helps your digestion. Right-Size Your Serving Sizes
Good food habits set early in childhood can last a lifetime. Lunches provide around one third of our daily nutritional needs, so it’s important to put some thought and planning into them. Here are some useful websites with tips on how to prepare a healthy lunchbox.
http://www.safefood.eu/Publications/Consumerinfo/Healthy-lunchboxes.aspx http://www.fooddudes.ie/html/parents_lunchbox.html http://www.schooldays.ie/articles/healthy-eating
1. Becoming sensible about serving sizes is an important way to maintain a healthy weight and it’s good for your wallet too. 2. Instead of a large main course, order a starter and a leafy green salad or choose two starters for a meal. 3. Start with a small serving like a bowl of soup, a junior burger or a small order of fries. If you are still hungry, order something else. 4. Indulge your inner child: Order a kid’s meal at a fastfood restaurant. Many now offer a choice of low-fat milk and fruits or vegetables instead of fries. 5. Savour your steak twice as much. Eat half at the restaurant, then take the other half home to enjoy sliced onto a green salad or as a sandwich on whole-grain bread. 6. Ask for a to-go box as soon as your meal is served. Put half your food into the container for a second meal. That’s two meals for the price of one. 7. Share from start to finish. Order one starter for the whole table and then order one dessert with multiple forks. Sometimes, just a bite or two is perfect. 8. Share a main course. You can ask your server to split the meal in the kitchen or divide it up yourselves at the table. Source: www.eatright.org national fitness e-news
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Weight Training Linked to Reduced Risk of Type 2 Diabetes Men who do weight training regularly -- for example, for 30 minutes per day, five days per week -- may be able to reduce their risk of type 2 diabetes by up to 34%, according to a new study by Harvard School of Public Health (HSPH) and University of Southern Denmark researchers. And if they combine weight training and aerobic exercise, such as brisk walking or running, they may be able to reduce their risk even further -- up to 59%. This is the first study to examine the role of weight training in the prevention of type 2 diabetes. The results suggest that, because weight training appears to confer significant benefits independent of aerobic exercise, it can be a valuable alternative for people who have difficulty with the latter. To read the full report visit http://www.sciencedaily.com/releases/2012/08/12080 6161816.htm
1.Keeping a record of your workouts will help you to push yourself, and see your progress 2.Switch your workout routine. Keep it fun and interesting to keep you motivated. 3.Social support from friends and family has positively and consistently been related to regular physical activity 4.Having trouble getting in the habit of exercising? Commit for 30 days. Making the commitment to exercise everyday (even for just 20 minutes) for one month will solidify the habit. 5.Improvements are a great way to stay motivated. Since increase in muscle can offset decrease in fat, weight isn't necessarily the best number to track. Try recording the number of press-ups you can do, or the distance you can run at a certain speed.
Circuit Training Cards
| Fitness Report
Many fitness professionals incorporate strength training routines into clients’ programs in part to incite postworkout elevated energy expenditure. But how many repetitions and sets are enough to generate extended periods of afterburn? Probably many fewer than you think. A small study of eight young overweight males pitted the traditional 3-set strength training protocol against a 1-set program. Participants completed 1 set of 10 exercises, at 10repetition maximum (RM), targeting all major muscle groups. During a separate intervention, they completed 3 sets of the same exercises, also at 10-RM. Exercises included leg press, leg curl, calf raise, bench press, lat pull-down, shoulder press, biceps curl, triceps extension, abdominal crunch and back extension. Movements were divided into three circuits, with 4 minutes’ rest between them. Energy expenditure was then tested 24, 48 and 72 hours after the exercise session. The researchers discovered that the 3-set protocol resulted in significantly more energy expenditure during the workout than the 1-set protocol. “However, within protocols, both the one-set and three-set protocols were significantly elevated for resting energy expenditure expressed in absolute amounts at 24 hours post, 48 hours post, and 72 hours post, compared with baseline,” said the authors. “ The results of this investigation support the current American College of Sports Medicine recommendation for resistance training, which is one set of eight to 10 exercises focusing on the major muscle groups. Although this recommendation is most often cited for overall muscular fitness, the fact that a single set can elevate resting energy expenditure for 72 hours may be an important modality for weight management.” The study appeared in the European Journal of Applied Physiology (2011; 111 [3], 477–84). Source: IDEA Fitness Journal, July-August 2012, page 15
LME, Aerobic and Anaerobic Exercises Order on-line or by post www.circuitcards.net national fitness e-news
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London 2012 - Olympics & Paralympics - A view from the inside. Introduction As an avid sports person since school, I always knew that I was going to be involved in the sports or the health and fitness industry in some shape or form. When news came through that the Olympics and Paralympics were planned for London in 2012, I definitely wanted to be involved. In 2010 to my delight the London 2012 website advertised for volunteer applications. Months later, I successfully completed a telephone interview to become a London 2012 Gamesmaker. I was delighted to get this opportunity to become involved and therein started my journey to the biggest sporting occasion in the world. Getting Started I arrived in London on July 23rd, 2012 for training and to meet the rest of my team. The olympics started officially on July 27th. My role was sports equipment team member, which meant that I was part of a four person team that was responsible for ensuring that the basketball court, which is known as the field of play was ready for games. Tasks included the following: Ÿ The bench areas were fully equipped with towels, water, powerade and ice. Ÿ That all the required table officials had the required equipment on the table Ÿ That the general look and feel of the court was ready for competition. Ÿ We were also responsible for the practice court that the teams used before games to warm up and do all their game preparation and stretching. Each team has very specific requirements for training and pre games, for example the USA men’s coach wanted two cold bottles of coca cola with two cups of ice ready at the bench area for himself and his assistant coach. The Canadian team wanted all the powerade removed from the drinks coolers as the coaching staff doesn’t allow their players
By Noreen O’Connell to drink it. Brazil wanted all the drinks covered in ice as their players like the drinks extremely cold unlike almost every other team. Ÿ All shifts were eight to ten hours in length and the team morale among the volunteers was excellent. One Thing in Common Once the games started it was surreal to walk through the Olympic Park on the way to volunteer. The size of the Olympic Park alone was massive, the gate that I entered through was at the opposite end of the park to the Basketball Arena and it was a thirty five minute walk through the park to reach my destination. The crowds were immense. The nearest comparison I can make is All Ireland Finals days multiplied by four. Without spectators there are over ten thousand athletes involved and over twenty thousand media. Let’s just say there were a lot of people! The great thing was that all of these people had one thing in common, - their love of sport and getting to witness the world’s best athletes in their peak performances. Olympic Logistics Throughout the Olympics there were vast logistics taking place, ‘back of house’ in order to ensure that the games ran smoothly. A good example of the logistics involved was once the group stages of the basketball were finished in the basketball arena, there was an overnight transition of the competition to the O2 Arena (known as the NGA for the games because of sponsors). This meant that a new floor was laid in the NGA and the venue was turned from a gymnastics venue to a basketball venue in under twenty three hours, it was phenomenal.
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Athletes Mutual Respect On the competition side, the athletes possess so much power and athleticism it is incredible. What inspired me the most was what you don’t see until you are behind the scenes. All these athletes are just like any other athlete you know and they are such good friends with each other. They share immense respect for each other off the court. When the superstars of the USA Men played Nigeria the USA won with a scoring record 156 – 73 scoreline. This was the largest margin in olympic history that a team had been beaten by. After the final whistle one of the Nigerian players took off his basketball boots and asked Kobe Bryant (USA Superstar) to sign them, which he duly did. However, the part that only we got to see was that in the changing room corridor the USA team waited for each of the Nigerian team to take photos, sign autographs etc. The Nigerian team were all in awe of the players who were their idols and who were now mixing with them at the Olympics - a wonderful example of mutual respect between athletes. Inspiration I was lucky enough to be a spectator at some gymnastics competitions while on a day off. What a fantastic experience! I saw the Men’s Rings, Men’s Vault and the uneven bars. As I left the stadium that day I observed a small child with his dad saying “When I am big I’m going to be a gymnast “- The Olympic Games - already inspiring the next generation. Paralympics Prowess I worked at the olympics for the entirety of the games. I also had the privilege to work at the Paralympics. During the transition from Olympics to Paralympics there were minimal adjustments to be made to the overall infrastructure. This was because for the first time the Paralympics Organising Committee was the same one that
had organised the Olympics. Therefore venues had already been purpose built with athletes who had a disability in mind, including the athlete’s village. The biggest task was removing all the Olympic rings which had to be replaced by the Paralympics symbol. These athletes are seen by the media as superhuman and they are truly inspirational. I volunteered at the wheelchair basketball and had never been involved at this level of competition before. When I first started observed play I only saw the wheelchairs and the difference in them in relation to classification. I would almost grimace and watch through half open eyes when they clashed wheelchairs or athletes fell out of chairs as this frequently occurs. However after the first day ended, I only saw the skill and physical presence of these athletes. I had progressed beyond seeing the disability and only saw the amount of ability these athletes had. These games are just like the able bodied games, exciting and skilful and again the sportsmanship between them was immense. The wheelchairs almost became invisible. I was lucky enough to observe some sitting volleyball and goalball competitions. Just like the wheelchair basketball, one completely forgets about the disability and watches in awe the attitude determination and skill of these athletes. The experience is so truly inspirational. It goes to show that with the right attitude the possibilities of the human body are endless. These past few weeks have being an experience of a lifetime that I will never forget. To be present at the greatest sporting occasion in the world is the penultimate for a sports person, however to have had the privilege to be up close with all these athletes is immensely rewarding. Noreen O’Connell is the Women's Sports Development Manager at the UL Sports Department in the University of Limerick
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Aerobics from 80s to now – the People, Fashion, Music and the Trends
Introduction When I was approached to write this article on 25 years of fitness, I thought ‘yes!, what a great idea’. Then I realised that I have been involved in exercise longer than that, and thought ‘Oh no! Am I really that old’! 15 years ago when I was completing the National Certificate in Exercise and Fitness, the older adult classes were for the ‘40s plus’! That puts me way over the hill now. Fitness & exercise trends have and continue to evolve. It is now a lifelong process, ‘from the cradle to the grave’. Fitness has changed over the years, from the people, the clothes, the music and the ever changing trends. By Linda Gaynor DEHF Children & Teenagers Specialist Stott Pilates ITEC Dip Anatomy, Physiology & Body Massage Bsc (Hons) Education & Training.
1. The People In the 70’s Jogging was the most common method of keeping fit for the non-sports person. Then, in the early 80’s, Jane Fonda broke that trend wide open. Jane Fonda's Workout Book became a number-one bestseller, followed by an exercise video- all high impact exercise. It was all about ‘feeling the burn’, repetitious, high impact burnout. While exercise is good for the body, too much high impact has been known to cause injuries. In fact, a recent report from America indicates that Zumba Fitness is causing a significant number of injuries. (MSN 2012) Now, Hi/Low aerobics is the general approach – alternating repetitions of high impact with low impact, keeping the heart rate up but allowing for an easier workout on the joints. Click on the link to see Jane Fonda’s Aerobic workout – see how it used to done! Check out the guy at the back, wearing the yellow ‘belly top’ and blue shorts. http://www.youtube.com/watch?v=0vqF57lfqO4
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Derrick Errol Evans, also known Mr. Motivator rose to fame in the early 1990s as a fitness guru on the UK breakfast television show GMTV. A highly energetic individual who dressed in tight, colourful, spandex outfits. A string of fitness DVDs, exercise equipment and clothing followed throughout the 1990s. Unfortunately for him, his TV career didn’t succeed at the time. Not to be defeated, he’s back since 2010. Mr. Motivator is back in action (complete with bright colours and leg warmers) with his own Fitness business. His website is worth a look. http://www.mrmotivator.com/
least 2 sizes too big for the body wearing them. I’m not sure what I think about the ‘raggy’ shorts that are all about us today. You know, (usually grey), crotch down to the knees, underwear on display. ( not very attractive methinks). The latest craze are the Zumba pants, with the flamboyant colours and bits of string dangling around the legs, designed to distract! They both amuse and drive me crazy. When the individual gets too warm, they stop in the middle of class and unzip the lower half – one leg at a time! Reebok even produced their own brand aerobics shoes. In 1987, Nike designed the cross trainer – which opened up the ever expanding business of fitness shoes. Check out the top 25 Fitness Fashion trends from 1985 to 2009. http://www.acefitness.org/article/2828/ 3. Fitness Music
‘Mad Lizzie’ (Lizzie Webb) also presented breakfast time fitness on TVam in the late 80s and early 1990s. Lizzie went on to produce many videos, such as Pop Dance with Lizzie, Shake-out with Lizzie and many more. She also had an input in kids fitness programmes. http://www.youtube.com/watch?v=4vMJMw19iyk It became trendy for every celebrity to produce a fitness DVD. Where did they get their fitness education? It didn’t seem to matter that they had no formal education in health & fitness. From Cher (1990s) to La Toya Jackson, Davina Mc Call, Kerry Katona (2011) and that was after the lipo-suction).
Back in the 80s, I purchased my early aerobics music from a company called ‘Aerobic Dance’ in Dublin City. It was all on Tape and never involved original artists. Getting organised to teach a class was interesting, it used to take ages re-winding tapes back to the beginning or searching for particular songs. And then when they were worn out, they would get chewed up by the machine – very inconvenient when you were in full flight in your class.
2. The Fashion - Clothes Before every work out we spend time and energy thinking ‘what will I wear to sweat in today’. Matching leggings and tops, with the co-ordinated sox as well. It doesn’t matter that it all of it ends up a putrid mess after an hour (if you do it right), so long as we look the part when we make an entrance.
“LETS GET PHYSICAL”
In the 80s it was trendy to wear a lycra leotard (Gstring), the brighter the colour the better. Together with Bandana and Leg warmers. Think about it – working out in the skimpiest leotard possible, so your rear end was well ventilated but your head and feet were struggling for air! Then the leotards were gone, only to be replaced by skin tight lycra pants (leggings) and even tighter tops. These were then replaced by little shorts (cycling shorts) and singlet vest. Then came ( and still here in some places) were the sloppy pants. The ends raggy from trailing the ground and must be at
CDs replaced the tapes, and at this stage, CDs have almost been replaced by MP3 players and IPod/IPhones. Instead of carrying a big box of tapes, you can fit 1000s of tunes on your phone in your pocket. All you have to do is plug it into the music system in the studio. Buying music is easy nowadays with a variety of internet companies selling music on CDs or for download. Technology is available which allows the user to create custom ‘playlists’ from favourite artists. Great choice and even original artists.
Fitness music re-invents itself year after year. Old tunes reproduced or digitally altered – remember ‘it’s raining men’?. There were a few special workout songs though – remember Olivia Newton John’s ‘Let’s get physical’ http://www.youtube.com/watch?v=vWz9VN40nCA
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4. Fitness Trends Back in the 80s, VCR Video tapes inspired people to exercise in the comfort of their own home. Then entrepreneurs saw a business opportunity. What a business it became. Beginning with exercise classes in local church/school halls in the early 80s, payment by the hour, no membership necessary, just turn up in your gear, ready to go! No changing rooms, no showers, no equipment. Similar in fact to Bootcamp today. Who would have thought that people would pay to workout (and take verbal abuse) in parks and fields, in all weathers, with no changing facilities. This is the ever changing nature of aerobic fitness. As the fitness industry boomed, Gyms opened up in every possible location. Small places, usually old buildings, renovated and modified to accommodate gym facilities. Showers and changing rooms were basic and saunas, steam rooms and swimming pools didn’t exist. Then in the 90s the Celtic Tiger roared. Large Gyms were built with swimming pools, Jacuzzis, Fitness Suites and a variety of classes to tempt the fitness fanatic. The focus was about selling memberships for a large premium. Somewhere in this era I feel we lost the personal touch. The economic downturn has seen a number of the larger gyms struggle financially, or close down. However, the demand for exercise classes still exists. One only needs to look at Facebook to see the successful fitness trainers, running their own classes in local halls, with minimal equipment, pay as you go and no expensive membership. We may not have returned to the leotards & leg warmers, but group exercise is still as popular as ever and people don’t want to pay big memberships.
And many variations of each of the above. Check out the Malibu beach aerobics http://www.youtube.com/watch?v=6qSqq-alZy4 There’s no doubt that exercise trends continue to evolve, but the basics are the same. Movement to music, fashion wear, and fun group activity to keep us active and healthy. The NCEF has played a very important role in the health & fitness industry. In the 80’s, the fitness industry was haphazard and completely lacking in standards. In 1987, the first group of NCEF Fitness Instructors were awarded their certificates by the PEAI (Physical Education Association Ireland. Student materials consisted of ‘handouts’ from the tutors. This is in huge contrast to the students of today. NCEF students receive student manuals, have comprehensive support websites and other e- learning materials available to them. The basic award is a Level 6 certificate awarded by the University of Limerick, with the potential to progress to higher certificate, diploma and degree levels with a number of options onwards to masters and doctorate. Every aspect of the fitness industry has changed since the 80s, from the education and training of instructors, the music, the standards and the continuing changing trends. Congratulations NCEF – I hope I’m around for the 50 year anniversary!
There are of course many variations of aerobics – line dancing, salsa, hip hop and the latest craze Zumba. Back in the 80s when Step Aerobics was introduced, it was considered by some to be just another fad. Step Aerobics has persisted in the fitness industry and is now a power workout unlike the original ‘easy step’. Click on the link to enjoy Step Aerobics the 80s way. http://www.youtube.com/watch?v=OIm6OG3r5Y8 Some of exercise trends available to us today include: Bootcamp
Kettlebell
Zumba
Salsa
TRX
Pilates
Booty Barre
Baby Body Fit
Mums & Tums
Rip 60
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Boxercise Has it all! Carrie SkinnerAdvanced Boxercise Instructor, OwnerCarrie Skinner Fitness. Whilst studying for my Fitness Instructor qualification, I was attending Boxercise classes for my own fitness training. I realised that, for me, Boxercise 'ticked all the boxes' for group exercise classes. The classes are fun, energetic, adaptable for all levels, and there are so many drills no two classes are ever the same. The punches, footwork and padwork are easy to learn for first-timers. I qualified as a Boxercise Instructor in June 2011, and began teaching in August. I teach many different classes, including Pilates, Kettlebells and Bootcamp, but it is Boxercise that consistently brings in 12-15 people per class, the maximum I can take in my studio.
The return rate of newcomers is very high, and I have many loyal 'Boxergals' in my ladies-only classes. The results of my classes speak for themselves- I have one lady who has lost 4 stone in 7 months, and another who has lost 2 stone since January after attending 2 classes a week. I also have a female basketball player who attends twice a week as part of her training for her sport. I have attended the KickBoxercise and Boxercise Personal Training courses, and am now an Advanced Instructor. Recently I added the Boxercise for Kids course. I get so many mums in my classes who love it so much they want their children to do it to! Becoming a Boxercise Instructor has made me a better coach. Using pads and gloves during personal training sessions is a great 'extra' I can offer my clients, and I find clients often requesting a 'boxing-only' personal training session. I have never been busier, and Boxercise plays a huge role in this. For more information: www.facebook.com/carrieskinnerfitness
Discount available to members of Fitness Professionals Ireland (FPI) and 200 CEC’s are awarded to PEAI/NCEF graduates (Prior to 2006) national fitness e-news
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Educated, Certified and Experienced Fitness Professionals By Cliff Collins
For those of us who have been at the vanguard of promoting the need to professionalise the fitness sector it comes as no surprise that the “top trend” in ACSM’s survey had the need for “educated, certified and experienced fitness professionals” once again in the top spot. Put simply, if we don’t have the right exercise professionals with the right skills in the right places at the right time – we just can’t deliver on the promises we make. More importantly, it means that we are unable to deliver the products and services that our customers want. Moving into the future we need to be able to meet our own expectations and those of governments and health professionals who increasingly look towards fitness to provide answers to burgeoning healthcare costs. Health Enhancing Physical Activity versus Healthcare Interventions There is incontrovertible evidence that physcial activity is good for us and that there are identified cost benefits and efficiencies for health-enhancing physical activity versus
other healthcare interventions. Newspapers and consumer magazines are full of tips and help on how to keep fit and eat well – to the extent that many customers are becoming better-informed than the exercise professionals they meet when they go to their local fitness centre. Credibility and Accountability in the Fitness Sector Vast numbers of exercise professionals are qualified (certified) annually with relatively low levels of skills, but they are often highly motivated, full of enthusiasm and expectation to then find their opportunities being closed down by poor pay, shift working with anti-social hours, and expectations from employers beyond their capabilities. The model hasn’t changed much in the past 10 or 15 years, and so the steady flow of new recruits entering the profession to leave just a few months later continues. It might be good business, but not for the credibility and accountability of the fitness sector. To attract people with good communication and interpersonal skills is the first point, and then to teach the technical skills so that exercise professionals can work confidently with a range of people is the next. Certifying is one thing – now called I-VET (initial vocational and educational training), but the second part is the C-VET (continuing education and training) is even more important. By keeping exercise professionals focussed and committed is a challenge and also a necessity, because we cannot afford to continue the haemorrhage of well-intentioned people who join with a basic qualification only to leave disaffected and disillusioned. It is not much better at the other end of the scale with graduates entering fitness only to find they are often made to re-sit low-level vocational awards to prove their competencies, or are simply put to work alongside other new recruits in menial tasks of cleaning equipment, watching over reception, or making sales calls. Registration can make a difference Changing ways of working is not easy, but through the structures of registers there are encouraging signs that a difference can be made. Fitness should no longer be about a short-term decision to get a job (although of course that can be important), but it should be a career commitment. The European Health and Fitness Association (EHFA) has been working for the past 10 years to create a sector qualification framework and many people in Ireland have been involved with this development.
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Referencing to the Irish qualifications framework – and also for other European nations - it is possible to build a career “ladder” or pathway for progression to be made in fitness from low levels to the very highest. Everyone in between, with the right certification, can have their achievements recognised and rewarded through professional registration. Being registered is a good thing and the first step, but more challenging over time is to keep on the register and to The maintain and improve individual competencies and responsibilities through lifelong learning. The European Register of Exercise Professionals (EREPS) This may sound quite grand, but in fact most people do engage in continuing learning but it is just not done in a formalised way. The European Register of Exercise Professionals (EREPS) and our partners Fitness Professionals Ireland (FPI) are developing a revolutionary way of promoting lifelong learning for exercise professionals which will bring encouragement and recognition to further individual achievement. It is a structure that will genuinely promote the outcome of more “educated, certified and experienced fitness professionals” as it will make it easier for employers and customers to understand just what the different occupations in fitness mean. Just as we understand the difference between doctors and nurses or architects and technicians we need to clarify the differences for fitness instructors, personal trainers and exercise for health specialists. A Fit- for- Purpose Structure In other professions different occupations with their roles and responsibilities are understood and so it should be for fitness. With higher levels of qualifications and experience will come better rates of pay and conditions of employment for exercise professionals. But, if we don’t have a fit-for-purpose structure to do this based on common standards and understanding it will just not work. Therefore, the agreed European standards used for certifying exercise professionals and the common systems and professional requirements of operating registers within EREPS such as with FPI, are vital components to realising this ambition.
Note: The standards that are agreed by EHFA are based upon the European Qualification Framework (EQF) which is a common European reference framework which links countries' qualifications systems together, acting as a translation device to make qualifications more readable and understandable. EHFA is developing a full eight level fitness sector qualification framework (SQF) which is fully referenced to the EQF. All Member States and some other countries have agreed to use the EQF as the common reference point for their own national qualification frameworks (NQFs). Some countries such as Denmark, Republic of Ireland, France, Malta, Portugal and the United Kingdom have already completed this. EHFA has developed standards for these occupations in fitness: EQF level 2
Fitness Assistant
EQF level 3
Fitness Instructor Group Fitness Instructor
EQF level 4
Personal Trainer Active Ageing Trainer Youth Fitness Instructor (Children and Adolescents)
EQF level 5
Exercise for Health Specialist
The core of the EQF is its eight reference levels describing what a learner knows, understands and is able to do - their 'learning outcomes' - regardless of where a particular qualification was acquired. The EQF reference levels have moved the focus away from the more traditional approach, which emphasises learning inputs (length of a learning experience, type of institution) to learning outcomes (the skills, knowledge and competencies). Learning outcomes are what a learner knows, understands and is able to do after a course of learning.
Sharing Best Practice We are fortunate that there are leading exemplars of quality and good practice around the world and that they are able and willing to share good practices for the benefit of the wider fitness sector. Many thousands of exercise professionals travel the world and many training companies open up for business in other countries. This is a healthy and desirable mix provided it is founded on best practice and the involvement of the five big USA certification bodies (including ACSM) with EHFA is providing the bedrock for real international cooperation and understanding. We can all benefit for listening and learning from our partners, and with a common approach we can promote the desirable outcome of ensuring we really do have an educated and experienced workforce of exercise professionals - with the right skills in the right places and at the right time.
Cliff Collins is the Programme Director for the European Health and Fitness Association and this role covers the position of Registrar for the European Register of Exercise Professionals and coordinating all of EHFA’s projects. He holds a Master’s degree and has over 30 years’ experience in business, and as a specialist advisor in the UK fitness industry was cofounder of the UK register for exercise professionals in 2001. He has worked on qualifications and standards for over 15 years and was a fitness owner and club operator for 10 years. He is qualified architect and business advisor on quality management.
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ACSM Exercise & Weight Loss Guidelines week. To meet this requirement, consider doing 30 minutes of moderate-intensity activities five days per week. Introduction The American College of Sports Medicine was founded in 1954 and was, as of 2007, the largest exercise science organization in the world, according to its website. The ACSM has made it its mission to "promote and integrate scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life." As a fulfillment of this mission, the ACSM issues researchbased guidelines on physical activity and exercise for the general public to use in formulating a physical activity plan.
For Weight Loss The ACSM reports that 150 to 250 minutes per week of moderate-intensity physical activity provides only modest weight loss of between 4 and 6.5 pounds over 12 weeks. Amounts greater than 250 minutes per week, however, may provide clinically significant weight loss, up to 16.5 lbs. over 12 weeks. The ACSM also asserts that most individuals looking to achieve substantial weight loss must also implement energy, or calorie, restriction --- typically through diet. Consult your doctor before beginning any new weight-loss regimen.
General Physical Activity Guidelines
For Weight Maintenance After Weight Loss
The ACSM guidelines for physical activity for adults under 65 recommend moderate-intensity aerobic exercise 30 minutes a day five days a week or vigorous aerobic exercise 20 minutes a day three days a week. Adults should also perform eight to 10 strength-training exercises with eight to 12 repetitions of each twice per week.
The most difficult task after losing a substantial amount of weight is keeping the weight off. Although it is understood that physical activity is necessary to keep off weight after weight loss, the ACSM cannot identify a specific amount of exercise needed, because this varies from person to person. It does, however, cite evidence that getting more than 250 minutes per week of moderate-intensity physical activity will prevent regain of weight after weight loss.
For adults 65 or older, the recommendations are for moderate-intensity aerobic exercise 30 minutes a day five days a week or vigorous aerobic exercise 20 minutes a day three days a week. These individuals should perform eight to 10 strength-training exercises with 10 to 15 repetitions of each exercise two to three times per week, and should also consider incorporating balance exercises. To Prevent Weight Gain For prevention of weight gain, the ACSM recommends 150 to 250 minutes per week of moderate-intensity physical activity. This equates to approximately 1,200 to 2,000 calories expended per
References 타
American College of Sports Medicine: About Us
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American College of Sports Medicine: Physical Activity & Public Health Guidelines
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Medicine & Science in Sports & Exercise"; Appropriate Physical Activity Intervention Strategies for Weight Loss and Prevention of Weight Regain for Adults; Joseph E. Donnelly, Ed.D., et al.; 2009
SOURCE: www.acsm.org
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Bachelor of Science in Exercise & Health Fitness (B.Sc.) Stage 2: Active Aging for the Older Adult RECOGNITION: 15 European Credit Transfer System (ECTS) credits towards the Higher Cert/Diploma/B.Sc. in Exercise & Health Fitness. The Diploma/B.Sc. are awarded by the University of Limerick and are placed at Level 7/8 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF).
Aim: AIM To provide participants with the skills, knowledge and competencies to design group exercise classes And to prescribe progresive exercise programmes suitable for independent older adults of varying Levels of fitness in a gym, leisure setting, care setting, or community environment.
MODULES DETAILS Module Details: There will be one contact day for this module. Participants will complete the remaining contact hours including theoretical elements and basic techniques via an e-learning website prior to the contact day The theory website will be available to registered students approximately one month prior to the contact The Final Written Assessment will consist of an online assessment. The Final Practical Assessment will be by submission of a DVD showing practical teaching/ instructional ability. Criteria and details will be provided at contact day. All participants will also be required to complete a work experience report.
Entry Requirements - Please refer to www.ncefinfo.com ourse contact day: University of Limerick Contact Dates 2012: Sat 15th & Sun 16th September Sat 6th & Sun 7th October Sat 20th & Sun 21st October Sat 10th & Sun 11th November Submission of Case Study: 9.00am, Tues 27th November 2012 Fees: TO BE CONFIRMED
Closing date for applications: Application: Complete the online application form or contact ncef@ul.ie for a form to be posted or e-mailed to you.
NCEF Head Office, PESS Building, University of Limerick, Castletroy, Limerick t : 061-202829 F: 061-335911 e: ncef@ul.ie www.ncefinfo.com
By Patricia Dawson
Worldwide Fitness Trends In an annual survey conducted by the American College of Sports Medicine (ACSM) completed by 2,620 fitness professionals, fitness programmes for older adults ranked third in a list of top ten worldwide fitness trends for 2012. Interestingly, the number one fitness trend for the last five years was the need for educated and experienced fitness professionals. (ACSM 2012) www.acsm-healthfitness.org
Different Strokes for Older Folks Why, if fitness programmes for older people came third in popularity ahead of various trends, do very few Irish fitness professionals specialise in that particular niche market? Maybe we as fitness professionals should think outside the box if we want to attract and keep older adults coming to our classes. Many older Irish adults are still intimidated by fitness/leisure centres. Go in to any centre anywhere in the country and I suggest you would be hard pushed to find an advertisement or a photo on the board which wasn’t depicting a younger, fitter individual. In a recent games event run by Go for Life which is the national programme for sport and physical activity for older people, approximately 100 adults attended. The large gym hall in which the sporting event took place had no chairs to allow for rests and on the day the lift was not working. This happened despite the fact that the facilities manager knew the age profile of the participants. Therefore, my point about leisure centres, community halls, gyms and to an even greater extent, care facilities not really catering for physical
activity and older people is indeed a valid one. (gfl@ageandoportunity.ie)
Getting Outdoors Thinking outside the box regarding fitness and health for people as they age isn’t a huge ask, especially in these recessionary times. All health and fitness professionals know the axiom that 30 minutes of physical activity a day will keep you healthy and 60 minutes will keep you fit. For example, walking, cycling, sport, even activities of daily living could achieve accumulation of the recommended 30 minutes. a day of physical activity and much more in most cases. A study of park usage of older people in the Cleveland, Ohio metropolitan area found that most park users older than 50 years were very physically active; 16% enjoyed a high level of activity e.g. jogging, cycling; 51% had a moderate level of activity walking 21- 45 minutes, while 17% had a low level of physical activity, walking 20 minutes or less. (Payne, L et al 1998). The weather in Ireland is a big factor in outdoor pursuits and many older adults feel they don’t need a personal trainer to show them how to walk, recently however, there has been an up-take within the local sports partnerships (LSP’s) of which there are 30 around the country to encourage a programme of various levels of walking for fitness. These courses are lead by fitness professionals who have specalised in various types of walking, for example, Nordic, Fitwalk and Reebok Body Walk and others. (www.isc.ie )
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A recent survey entitled How Walkable is your Town? commissioned by Ireland’s Age-Friendly County Programme rated different parks and open spaces in Ireland with regards to signage, accessibility and safety. This audit should go a long way to promote active ageing and will have a major impact on the mobility, independence and quality of life for people as they age. www.ageingwellnetwork.com
Fit
Un-Fit
Un-Fit & Frail
Healthy
1
2
3
Unhealthy independent
4
5
6
Unhealthy
7
8
9
European Year for Active Ageing dependent
The European Health and Fitness Association (EHFA) states that the European Year for Active Ageing, 2012 is designed to serve as a framework for raising awareness, identifying and disseminating good practice and, most importantly, for encouraging policy makers and stakeholders at all levels to promote active ageing. (EHFA 2012) According to the United States Department of Health and Human Services (2001) the 1990s did not show increases in active leisure time rates, suggesting that our past efforts have not improved rates of physical activity. This is in part because traditional strategies have focused on changing individual behaviour. Improving health as result of increased physical activity will require a lot of effort by professionals to remove barriers and to create more opportunities for active living. (Humpel, N et al 2004). In updated data from the Eurobarometer (2010), only 7% of woman and 8% of men over 70 years of age are involved in regular exercise, with 11% and 10% respectively for the age group of 55 to 69. Exercise at any age is necessary to maintain strength, balance, co-ordination, mobility and stamina. For older people in particular the evidence is well established that closing the fitness gap between active and inactive older people can prolong the time of a disability threshold. (EHFA 2012).
Older Adult Training This warrants a response from the fitness sector in terms of getting more exercise professionals equipped to support adults over the age of 50 with the underpinning knowledge, skills and competencies to deliver exercise programmes tailored to their individual physiology. It is essential that exercise professionals are aware of the risks to health and safety which increase with age and are able to adapt exercise programmes to meet the needs of healthy, older people. What exactly does this mean and who are these older people? The World Health Organization (WHO) say there are nine categories of ageing (not necessarily in chronological age) which start at 50+.
Historically, fitness professionals concentrated on boxes 1 2 4 & 5 with good reason, but nowadays with so many specialist courses available there is no reason why boxes 3 & 6 could not be catered for. However, any fitness professional who intends to work within the last three boxes 7 8 & 9 (Unhealthy/Dependant) is required to build on previous knowledge, receive updated training, or a specialist course - while at the same time making sure that everyone attending your class, who may be unfit and frail, doesn’t suffer from any communicable disease. In a recent article in IDEA fitness journal (June, 2012), many age related diseases are improved by keeping active in later life. Researchers have found that mindbody classes such as Yoga, Tai Chi, or any exercise which involves improving balance, can improve Parkinson’s Disease and may reduce Dementia. (The New England Journal of Medicine 2012; 366,511-19) www.ideafit.com A great amount of research on exercise and cognitive function has been completed with older adults as subjects and it is becoming more apparent that exercise may offer this population consequential benefits in this area. (Colcombe & Framer 2003). Many studies show that resistance training improves several aspects of cognition in healthy older adults. Uniquely, one of the most profound effects of this type of training being a marked improvement in memory and memory-related tasks. (Anderson-Hanley,et al. 2010). In 2010 the Department of Health and Children and the Health Service Executive launched The National Guidelines on Physical Activity for Ireland (Get Ireland Active, 2010). These guidelines highlight the recommendations for physical activity for all categories of ageing and disability and provide a useful resource for those working in the area of physical activity. www.hse.ie www.healthpromotion.ie However, the challenge for all involved in promoting physical activity is a need to keep focused, to encourage and to identify opportunities for empowering and supporting more older people to become more active, more often. Biography: Patricia is Education and Training officer with Go for Life, the National Programme for Sport and Physical Activity for Older People, funded by the Irish Sports Council. She is a consultant and trainer with the Activity and Care Training (ACT) programme awarded by Waterford Institute of Technology. Patricia has worked in the fitness industry for 30 years and has a wealth of experience working with all categories of older adults from young old to frail elderly.
Full list of references available upon request. Photo on this page courtesy of Go for Life. national fitness e-news
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Dance Inspired Fitness - From Stage to Studio
By Carmell DeMello
University Arena, University of Limerick. This is what he has to say about Zumba. “Zumba is very physical, it's a great workout without it feeling like a workout. The music is key, spanning music from salsa, merengue, cumbia, hip-hop, latin and african rhythms. for a lot of people. The fantastic thing about Zumba is that it instantly becomes hugely addictive and it's easy to follow. You don't need to be a professional dancer or expertly co-ordinated to learn Zumba. In fact I'd nearly go as far to say it kind of bridges the gap between a professional dance class and the ordinary person who just wants to move a little to music but would not have the skill level or time required to become a master in one style” The social integration is a massive part of Zumba. There are weekly Zumba classes across all five continents in the world in over 110,000 locations. And with Zumba Fitness Concerts, Zumbathons, Masterclasses and ‘Zumba in Da Club’ events being consistently organised, people are enjoying it from a whole different perspective. The true global effect of Zumba is evident with pop artists like J-LO, Pitbull and Wyclef turning up at Zumba Fitness Conventions and using Zumba Dancers in their concerts.
Dance Inspired Fitness continues to grow in popularity around the globe in fact it climbed right into the top ten of potential fitness trends for 2012 according to the American College of Sports Medicine. Participants can choose from a range of classes including Zumba, Body Jam™, Hip Hop/Street Dance, Break-Dance, Chair Dance. Belly-Dance, Jazz Dance Pole-Dance, Ballet-Fit/Fusion, Groove FX ™, Nike Rockstar Workout ™ and Salsa-All-Sorts to name but a few.
Zumba A major contributor to this escalation has to be the global phenomenon of Zumba. James Devine is no stranger to dance having made the transition from stage to studio. James, a performer, choreographer and director has emerged as a multitalented leader in the percussive dance world and certified by the Guinness World Records as “The Fastest Dancer in the World,” James has added Zumba to his incredible portfolio, and teaches at
I have been amazed and inspired by people's body transformation, increased fitness levels, improved co-ordination skills. And of course the social integration has been an added bonus. Participants in my class have told me they are so over-joyed because they found something that suited them and fulfilled them. They really gained confidence. It gave them a since of purpose. It's so lively and active and the moves are so simple. Zumba is expanding their programme all the time to include national fitness e-news
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Zumba Toning and even Aqua Zumba’ (www.jamesdevine.com ) Body Jam™ Body Jam from Les Mills, New Zealand also has a strong place in the fitness world and is most likely to keep our participants stimulated over the long term. Given the information we have about dance and ‘its roots’ in different influences, cultures, countries and continents, the fact that Body Jam has been described as a ‘melting pot of movement and a mixture of Latin, Funk, Groove, Carribean, Jazz, Techno, Hip Hop, Disco and Broadway Jazz Style’ moves’ automatically provides a winning formula. Most of us can just look at that musical menu and think that there is definitely something there that is going to please our participants and that we are going to be able to them to perform, to perfection. We can take pleasure from the class and be confident that clients will want to come back. As an instructor, you will not only be trained to move, instruct, perform and deliver when you start teaching the programme, but you will continue to grow and improve throughout your teaching career with regular educational and physical training and support. Planning and preparation is vital for any type of class but creating choreography for dance classes can be very time consuming so the luxury of pre-choreography means you can devote the time to learning, preparing, practicing and having fun with your group. For further information on programmes and module training www.lesmills.co.uk
Instructing Dance Fitness Ÿ Choose a style/programme which you are sure you will be able to keep up with and enjoy teaching. Remember creating choreography is time consuming. Ÿ Preparation and planning of every sequence in every class is vital Ÿ Put time aside for plenty of practice. Ÿ Ensure your routines progress smoothly, logically and cater for all abilities. Ÿ Be able to break down each movement and demonstrate it perfectly Ÿ Know your music inside out – every beat, phrase, break etc Ÿ Always look the part – look like a dancer, in appropriate clothing Ÿ hare the performance with your group. Ÿ Be sensitive whilst your participants grow in confidence Ÿ Ensure you give your group exactly what they want. Ÿ Be happy and let it show in your classes – this will radiate out to the group Ÿ Have fun…
Dance – A Fitness Alternative Society is becoming increasingly more active with many becoming more adventurous with their fitness regimes. Whilst there will always be a need for gyms, some are looking for fun alternatives. Dance is booming in popularity and has positive physical and social aspects. People are more likely to chat to or interact with a fellow participant in a dance class, where they wouldn’t dream of disturbing someone working away on an adjacent piece of machinery on the gym floor. A Market for Dance Based Classes? Rachel Holmes, one of the UK’s most popular Fitness Presenters who is also a Fitness Business Coach/Mentor believes the following: ‘there will always be a market for a fantastic pay as you go, large, dance based class, with brilliant music, high energy that everyone can follow and enjoy. Historically if you look back, there always has been dance based fitness from Aerobics, Line Dancing, Latino Fitness, Zumba, Bookwa etc. ‘ Rachel advises rotation of some of the old fun, dance decade, style workouts – 60′s Rock n Roll, Motown, 70′s Disco, 80′s Retro, 90′s Rave. The choreography should be simple, the music needs to be loud and sing-a-long and these classes can be timeless.’ Check out Rachel on www.choreographytogo.com Well worth a visit.
An Upbeat Mind-Body Experience Clearly class enjoyment is a key factor in the world of dance fitness. Participants reap the rewards of cardio fitness benefits alongside the satisfaction of mastering choreography with movements which result in total feel good factor. The nature of dance fitness is an upbeat mind body experience. As instructors the key is to be an authentic role model. Give your participants a dance experience. As our industry moves so fast in so many directions, one thing is for certain – dance fitness is here to stay and if you have the instructional skills and the moves to go with them, you can be a hugely influential part of the dance fitness experience. national fitness e-news
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By Maura O’Sullivan Ryan, Managing Director, NCEF As we approach the ‘NCEF 25 ‘ celebrations it is with great pleasure that I have taken the time to recall the growth of the NCEF over the past twenty five years and to briefly assess the impact of the organisation and its personnel on the development of the health fitness sector in Ireland and further afield. Thanks to my colleagues, Damien Jackson, Director of Education and Training, NCEF, Áine Ní Chonaill, Director of Business and Operations and Dr. Pat Duffy, Founding Director, NCEF and current member of the NCEF Board of Trustees for their contributions to this article. Inside, I recall the growth of the NCEF over the past twenty five years, there are notes of congratulations from key individuals and we present a collage of photographs from some memorable moments of the last twenty five years.
Early Beginnings In 1985, the Physical Education Association of Ireland (PEAI) - the representative body for physical education specialists in Ireland, was contacted by a small number of health club owners expressing concern regarding the lack of comprehensive training of fitness instructors in Ireland. At this time, Cospóir (a forerunner of the Irish Sports Council) issued draft guidelines for participation in and organisation of aerobics and fitness classes, and requested comments from the PEAI and other organisations. The PEAI, subsequently, raised the question of certification and standardisation with Cospóir, and discussions ensued.
We’ve come a Long Way The PEAI subsequently contacted the Department of Health, the Department of Education, Thomond College of Education, and all listed health clubs regarding the possibility of setting up a system of certification. The development of a coordinated and quality assured approach to the education and training fitness instructors was seen as an important step in the creation of a policy and set of actions that would support the involvement of the Irish population in physical activity across the lifespan. Thus the seeds were sown for the modest beginnings of the NCEF, an initiative that was to grow and develop over twenty five years to become the largest and most successful education and training organisation in exercise and health fitness in Ireland with significant links both nationally and internationally.
The NCEF organisation has developed over twenty five years from offering one course of 25 – 50 students in one location to offering up to twenty eight courses on an annual basis operating nationwide with an average student intake of 650 students per year over the last five years. A grand total of 12,000 fitness professionals have qualified through the NCEF scheme since 1987. Over the years, strong links have been forged with Industry Certified Providers, Educational Institutions, Depts of Defence and Justice the Irish Heart Foundation, FAS, the Irish Sports Council and many more. Between twelve and fifteen NCEF approved Certified Providers now offer the CEHF nationwide annually. A comprehensive, flexible, stage by stage learning pathway leading from certificate at Level 6 through to honours bachelors at level 8 with clear further progression pathways has evolved to become a combined vocational, further education and higher education initiative – a unique and innovative approach to 21st century education and training of fitness professionals, based on international best practice.
I have been involved with the NCEF since its inception in 1987. I have seen this organisation grow from strength to strength always led by a dynamic group of committed staff. Their priority is to provide high level quality professional qualifications to an industry led business, ensuring the most up to date research backs their thinking. As a result the health and exercise professional is assured that their welfare and continued education at all times is considered. By providing an extended pathway of learning with accredited University of Limerick courses each exercise professional has the option of choosing how far and when they can travel on the continuum of learning. The NCEF has been the voice and leader in instituting high standards in this field. Twenty five years initiating change and demanding recognition for exercise professionals is a testament to the commitment of the NCEF. It has been my pleasure to work with the NCEF in a variety of capacities, and I look forward to the continued success and recognition of their efforts in this field. Carmel Vekins Retired Lecturer Physical Education and Sports Sciences Department University of Limerick.
From a teaching and learning point of view the NCEF has consistently placed a strong emphasis on providing comprehensive and user friendly resources for both students and tutors. Student manuals and Tutor resources are now provided for all NCEF certificate and higher certificate specialist modules. An e-learning centre has been established within the NCEF that has developed learning support websites forums and electronic resources for all its programmes. E-learning modules have been developed allowing students to study from anywhere in the world and blended learning modules have helped to reduce travel time and expense for students. Audio and video learning tools have been developed to assist students with learning difficulties and those who learn better through alternative channels to text based materials. Work based learning has been given consistent emphasis in NCEF programmes of study and reflection and self – assessment forms part and parcel of this. From a business perspective the NCEF company has grown to the extent that it had a €1,000,000 turnover in 2011, has initiated IBB banking, has established an enviable set of business procedures and has grown into such a modern, robust organisation that it was nominated for a Small Firms Association (SFA) Small Business Award in 2011. national fitness e-news
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25 Years and Going Strong The NCEF is a vibrant, multi- dimensional organisation with significant potential for future development. The development of the NCEF has resulted from the dedicated early work of the PEAI, from the work of the various NCEF Advisory Boards, Review Committees, Examinations Boards, Boards of Trustees and Management and Administration Teams. Most significantly, within UL, the support of the current President , Professor Don Barry and Professor Paul Mc McCutcheon, Vice President Academic and Registrar must be acknowledged as must be the unerring support of Dean Mary O Sullivan, Faculty of Education and Health Sciences, of the Dept. of PESS ,under heads of department Alan Donnelly, Carmel Vekins and Drew Harrison and the Course Directorship of Dr. Cian O’Neill and Dr. Daniel Tindall . The support of Dermot Coughlan and Fiona Roberts in the Dept of Lifelong Learning, Nuala Guinane and her staff in Student Academic Administration, from the academic staff at the Kemmy Business School and the Department of Education and Professional Studies must also be identified here.
On behalf of Motions Health & Fitness Training and on a personal level I would like to congratulate the NCEF on reaching this important milestone. From its inception it has strived to provide quality assurance for students wishing to pursue courses in exercise and fitness. To this end it has been the leading body in setting up courses with recognised qualifications. Looking at the NCEF now with its educational pathway from Certificate to Degree it is hard to imagine the painstaking work that has gone into achieving this. When the NCEF was set up through the PEAI, I was keen to become involved. As a physical education graduate and now fitness centre owner I felt that Motions Health & Fitness was ideally placed to become a Certified Provider for this new course. The idea of teaching a course that was based in a working fitness centre appealed to me. Our first course had 14 students and I am pleased that some of the tutors and students from that course are still working for Motions nearly 25 years later. We have run the Certificate course every year since then. We also ran a number of conversion courses and the first level 2 course as it was then called. We are now the main Certified Provider in Dublin with full time and part time courses each year in UCD, Palmerstown and the City Centre. To all of the staff in the office in Limerick, the current Directors and Trustees, past Directors and Coordinators – my congratulations. To the innovators particularly Pat Duffy at the beginning and more recently Maura O Sullivan Ryan, I commend your vision. Finally to all of the tutors who have maintained the high standards on the courses a special word of thanks. Brendan Hackett, Course Director, Motions Health & Fitness Training
Sport is my passion and in particular rowing. I coach at the University of Limerick (UL) Rowing Club My goal: To gain a highly recognised qualification within the fitness industry to expand my knowledge in the exercise and health domains. The attraction to NCEF: The condensed, intensive nature of the course, location and partnership with UL. There was a clear modular approach with expert online study aids and extensive information available from staff. The instructors were excellent and highly motivating, which I feel was essential as the course is very demanding. I now have a new found respect for the fitness industry. The levels of commitment and knowledge required to operate in this ever expanding and highly competitive industry are extensive. Subsequently, I have become involved with groups of like-minded individuals, striving to promote the health-related benefits of exercise at all ages. I now work with some fellow class mates and previous NCEF graduates where we put these skills into practice daily at KBAM fitness in Limerick. Gerard Sheehan NCEF (CEHF) Limerick Class of 2012 national fitness e-news
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Cont.. 25 Years and Going Strong The NCEF Management and Administration Team is the ‘hub‘of the NCEF organisation. The work of various personnel who have served on this team over the years must be noted. The grassroots development of the NCEF must ultimately be attributed to the passion and dedication of NCEF course co-ordinators and tutors who over the years have shown immeasurable passion and dedication to the organisation and in doing so have contributed significantly to the education, training and inspiration of competent and confident fitness professionals in Ireland. My sincere thanks to all those who have worked for and contributed to the NCEF over the years, often with minimal resources, driven at times, only by the belief that fitness professionals can have a major positive influence on people’s lives. Now, in an era of rising health care costs and serious economic recession, it is more important than ever for our graduates to use their expertise and experience to get more Irish people, more active, more often as they work and volunteer alongside their colleagues in the medical field, in physical education, in sports science, in recreation and other related areas. We have indeed come a long way! Going forward together we can be very proud of our past achievements and move forward with the same strong and passionate spirit that has been the cornerstone of the NCEF over the past twenty five years.
In 1987 we were two institutions, Thomond College and N.I.H.E. Limerick. We were two years away from University status and a further two years away from total merger into the magnificent Campus you see today. Fortunately or probably unfortunately I can remember back to the first intake of NCEF students as I had the pleasure of co-ordinating the course as a favour for the P.E.A.I. who were in the office next door in the bowels of the P.E. Building. We were all from the same stable and often worked closely together mainly because there was only a handful of us available. From humble starts …..little acorns…..and now look at the network of professionals that shape everyday fitness trends and programmes in modern Ireland….a remarkable positive successful story, a dream come true. Congratulations on a fantastic 25 years of professionalising the fitness industry, may the dream continue to grow and isn’t it refreshing to write about a good news story that we influenced in a tiny way that continues to grow right in front of our eyes and makes such a positive contribution to the society we all live in. Keep up the great work and here’s to the next 25 years!!! David Mahedy Director, Sport & Recreation University of Limerick
Onwards and Upwards!!
For a full chronological history of the NCEF please click on the link below: http://www.ncefinfo.com/NCEF25%20Celebrations%20a% 20brief%20history.docx.pdf
On behalf of the team at Maltings Training I would like to sincerely congratulate the N.C.E.F on your Silver Anniversary, and 25 Years of excellence in training & education in exercise and health fitness. Maltings Training has been a Certified Provider for the N.C.E.F since 1993, and we are proud of our 19 year association. We continue to provide NCEF/UL programmes as part of the B. Sc. flexible learning pathway. Certificate programmes (CEHF) are provided by Maltings Training in Galway, and more recently based at the I.T in Carlow. The past 25 years have seen many changes in the development of the N.C.E.F yet the transitions that have taken place have always been, and continue to be in the best interests of the students who undertake these programmes. 2012 has seen many new challenges in the Health & Fitness Sector and the N.C.E.F has met these challenges both positively and professionally. Continued success to everyone at the N.C.E.F and here's to the next 25, why settle for Silver when you can set your sights on Gold! Derek Phelan, Director, Maltings Training
I cannot stress enough how grateful I am to the NCEF and all of those involved in delivering it. When I began the pathway I anticipated completing only stage one however, my course coordinator and tutors made me realise my love for the fitness industry and desire to progress. Each and every tutor I have met since all go above and beyond to help their students reach their maximum potential. As you celebrate your 25th anniversary, I will celebrate my 25th birthday knowing that I have a B.Sc. which would not be possible if it was for all of you at the NCEF crew. I am not the first, nor will I be the last student who feels truly lucky that I chose the NCEF as my programme of study and I am looking forward to celebrating with my B.Sc. class mates! Lisa Farrelly, B.Sc. Class of 2012 & NCEF Tutor
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NCEF25 - CELEBRATING 25 YEARS
EDUCATING & INSPIRING
Introduction
and teams from different sports. KG Elite
Suspension Training bodyweight exercise is a uniquely effective training system enabling loading and unloading of movements to meet individual needs and goals. Suspension Training bodyweight exercise requires use of the TRX Suspension Trainer (TRX) and is distinguished from traditional exercises in that either the user’s hands or feet are generally supported by a single anchor point while the opposite end of the body is in contact with the ground. The TRX is a highly portable exercise device that can be used to reduce excessive loading on the body whilst simultaneously giving the participant an excellent workout. By manipulating body position and stability, the TRX can be used to put the body through multi-planar resistive and neuromuscular exercises in a proprioceptively enriched state. With its versatility in manipulating load and stability, the TRX is a useful training tool that is being used in the treatment and prevention of musculoskeletal injuries for elite athletes as well as improving fitness and conditioning for the general population.
Performance also offer a four day strength &
Uses of TRX Training
Biography Karl Gilligan is the owner of KG Elite Performance. KG Elite Performance provides strength & conditioning support to various NGB’s, athletes
conditioning course for S&C coaches, trainers, physios and technical coaches. Karl has extensive experience in elite sport having worked with the IRFU and Leinster Rugby for nearly 4 years, numerous intercounty football teams, Professional golfers has coached Eoin Rheinisch to Beijing and London Olympics. Karl has a MSc in Strength & Conditioning, a BSc(Hons) in
The TRX is a versatile training tool that can be used to either support or load movement to improve physical fitness qualities. Physical fitness is a multidimensional concept that includes muscular strength and endurance, cardiovascular endurance, flexibility, agility, balance, coordination, speed, power, reaction time and body composition (American College of Sports Medicine, 2006).
Sports Science and is a qualified physical therapist. He is an accredited member of the Irish Institute of Sport and the NSCA CSCS.
To support movement, the TRX can be used to: 1) Unload for stretching and mobility exercises, 2) Unload to perform partial weight-bearing exercises. 3) Provide external support for postural stability to assist in
learning a movement or minimize the fear of falling. To load movement, the TRX has been used in the clinic, at the gym and on sports fields and military bases to: 1) Rehabilitate musculoskeletal injuries and disabilities. 2) Improve physical fitness. 3) Prevent injuries. In addition to modifying an exercise based on load and stability, both bilateral or unilateral exercises can be performed for the upper and lower body. TRX & FUNCTIONAL TRAINING Traditional resistance training u s in g ma c h in e s typically involves single plane exercises performed in a seated or lying position. In contrast, functional training typically involves an integration of multi-planar total body exercises with variable challenges to load, balance and stability. Popular definitions of functional training vary widely. Some of these include: 1. Any activity that enhances a performance outcome (Siff, 2002). 2. An exercise continuum involving balance and proprioception, performed with the feet on the ground and without machine assistance, such that strength is displayed in unstable conditions and bodyweight is managed in all movement planes (Boyle, 2003). 3. Movement based upon real world biomechanics. They usually involve multi-planar, multi-joint movements which place demand upon the body’s core musculature and innervations (Mercer, 2001). Although these definitions may vary from researcher to researcher, they fundamentally define functional training as a training modality where force is expressed in a similar way to the intended national fitness e-news
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environment (sporting motor skill or activity of daily living) with progressive challenges through multi-planar movement or through use of unstable surfaces. TRX training can fulfil this training stimulus to a certain degree, therefore, one could conclude that TRX does satisfy the principles of functional training. TRX & Athlete Rehabilitation TRX exercises are predominantly closed kinetic chain (CKC) exercises. Compared to open kinetic chain exercise, CKC exercises result in greater joint stability and decreased shear forces through increased muscular co-contraction/co-activation (Kibler & Livingston, 2001). This can be important in some rehabilitation settings particularly during post-operative ACL reconstruction where excessive shearing stress on the ACL needs to be avoided early on in the rehab process. Depending upon the phase of rehabilitation and the individual’s needs, exercises with the TRX may be modified to place more emphasis on motor control adaptations than tissue adaptations. During the performance of whole body, multi-planar exercises, muscular and joint forces are distributed across the body, and while the total muscular activation is lower than that of single plane exercises, the exercise difficulty is rated as strenuous by participant’s (McGill & Karpowicz, 2009). This has implications for the active patient or client, who desires the “feeling” of a good exercise session, yet may not be able to tolerate the stresses of a vigorous training session or it isn’t part of their periodized plan. Finding activities that enable patients to confidently perform and progress on their exercise programme is important to long term success (Vlaeyen, de Jong, Geilen, Heuts, & van Breukelen, 2001). Increasingly, physical rehabilitation practitioners are finding TRX bodyweight exercise is scalable across a wide range of loads and can integrate the entire body into every exercise, challenging balance and stability and facilitating greater proprioceptive and neuromuscular
control. For lower extremity rehabilitation, the TRX can be used as a de- weighting device to allow partial weight-bearing exercise in the early phases of rehabilitation or as a safety device as they progress to full weight-bearing exercise. Once full weight-bearing exercise is achieved, multi-planar exercises challenging proprioception and neuromuscular control can be incorporated to restore function. TRX for Health & Fitness With its portability and ease of use, the TRX is a good solution for personal trainers and fitness professionals to use with their clients or patients. It will aid them to be consistent with their exercise programme as they can use the TRX at the gym, in the client’s home, outdoors or in a local park. For those returning to the gym and looking for individual instruction or group classes, TRX trained professionals or TRX group classes are easily found. The ability to scale exercise across a wide continuum of challenge allows people of all ability levels and all goals to find a way to effectively incorporate instability training into their programmes. Many exercise programmes/training modalities have poor client retention rates, TRX training may increase exercise compliance through the ability to create a wide variety of novel activities and provide musculoskeletal benefits for those who do not have access to gyms or want to be pushed beyond their limits.
Summary Exercise programmes of any type should be tailored for the goals and needs of the individual. Whether one is training to rehabilitate an injury or disability, weight loss, performance or injury prevention, TRX training can be used as a safe and effective functional training tool. One point of note is that anecdotally TRX training seems to be effective form of training for health and fitness professionals, however, future research should look to determine whether there are any sports performance benefits to this type of training. Until some conclusive evidence has been published, it’s usage for athlete performance will remain limited.
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Bachelor of Science in Exercise & Health Fitness (B.Sc.) Stage 2: E-Learning Specialist Modules 1. Fit For Life – Lifestyle Management 2. Facility Operations in Exercise & Health Fitness These are Specialist Modules in Stage 2 of the B.Sc. in Exercise & Health Fitness. Applicants who choose the degree programme may take these modules as one of their options. (Please note Facility Operations is a compulsory module for those who choose the Diploma in Exercise & Health Fitness - Strand 2 Practitioner Education Programme). RECOGNITION: 15 European Credit Transfer System (ECTS) credits per module towards the Diploma/B.Sc. in Exercise & Health Fitness. The Diploma/B.Sc. are awarded by the University of Limerick and are placed at Level 7/8 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework.
1. Fit - Lifestyle Management - Aim 1. For Aim:Life 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 facility.
2. Facility in Exercise & Health Fitness - Aim 2. Aim:Operations Facility Operations in Exercise & Health Fitness To provide exercise & health fitness professionals with the opportunity to understand the concepts & principles of facility operations & to 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 are delivered through an interactive website which includes text, animations and video and is supported by a coordinator email and telephone support. As these are an e-learning module, applications will be accepted on an on-going basis however please note all online assessments and assignments must be completed within one academic semester.
Course Dates, Fees and Application Course Venue: None. Both modules are e-learning based. E-Learning Access Dates:
NCEF Head Office, PESS Building, University of Limerick, Castletroy, Limerick t : 061-202829 F: 061-335911 e: ncef@ul.ie www.ncefinfo.com
Autumn Semester 12/13: commences from 3rd September & submission deadline is the 13th December 2012 Spring Semester 12/13: commences from 2nd January & submission deadline is the 20th July 2013 Please note applicants may opt to commence the FFL module during the semester however the deadline date will be the same e.g. If you commence the module in October you must still complete by December deadline. Fees: 1. *FPI Members: €680.00. 2. NON FPI Members: €735.00. Please state your FPI number on your application form and note that once students commence the programme all fees paid are non refundable. ** You must be a member of FPI on application to avail of the discount Application: Complete the online application form or contact ncef@ul.ie for application form.
Bachelor of Science in Exercise & Health Fitness (B.Sc.) Stage 2: Personal Training This is a compulsory Specialist Module in Stage 2 of the B.Sc. in Exercise & Health Fitness. RECOGNITION: 30 European Credit Transfer System (ECTS) credits towards the Diploma/B.Sc. in Exercise & Health Fitness. The Diploma/B.Sc. are awarded by the University of Limerick and are placed at Level 7/8 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF).
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 varying 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 dvd.
Entry Requirements - Please refer to www.ncefinfo.com Course Venue, Dates, Fees and Application ourse Venue: University of Limerick Campus Contact Dates: Sat 2nd & Sun 3rd Feb 2013 Sat 16th & Sun 17th Feb 2013 Sat 2nd & Sun 3rd Mar 2013 Sat 23rd & Sun 24th Mar 2013 Submission of Project & DVD: 9.00am, Tues 16th April 2013 Final Summatives: Sat 13th April 2013
NCEF Head Office, PESS Building, University of Limerick, Castletroy, Limerick t : 061-202829 F: 061-335911 e: ncef@ul.ie www.ncefinfo.com
Fees: 1. *FPI Members: €1040.00. Non-Refundable Deposit: €475.00 Balance due one week prior to module commencement €565.00 1. NON FPI Members: €1140.00. Non-Refundable Deposit: €475.00 Balance due one week prior to module commencement: €665.00
*FPI Members fee includes a 15% discount. If you are not a member, join today so you can receive a discount on NCEF courses. You must be a member of FPI on application to avail of the discount. Closing date for applications: Mon 7th January 2013 Application: Complete the online application form or contact ncef@ul.ie for a form to be posted or e-mailed to you.
Physical Activity Recommendations for Children & Young People
BY SiobhĂĄn Marren, DEHF, M Sc Exercise and Health Science
Introduction The epidemic of obesity poses one of the most serious public health challenges in the WHO European Region. The prevalence of obesity has risen up to three-fold in the last two decades. Half of all adults and one in five children in the WHO European Region are overweight. Of these, one third are already obese and numbers are increasing fast. Overweight and obesity contribute to a large proportion of non-communicable diseases, shortening life expectancy and adversely affecting the quality of life. More than one million annual deaths in the WHO European Region are due to diseases related to excess body weight (Framework for Action on Obesity, HSE 2008). The trend is particularly alarming in children and adolescents, thus passing the epidemic into adulthood and creating a growing health burden for the next generation. The annual rate of increase in the prevalence of childhood obesity has been rising steadily and is currently up to ten times higher than it was in 1970.
Serious Health Concerns Over the last half century there has been a substantial increase in the height and weight of Irish children (Layte & McCrory 2011, p.18). This is a positive development when compared with the Irish Nutrition Survey of 1948 which was carried out because of concerns with the extent of malnutrition and stunted growth among Irish children. However there has been a disproportionate increase in the average weight relative to height which has raised concerns about the impact of overweight and obesity on current and future health of Irish children. Obesity and Overweight in Irish Children and Teenagers (Source: Whelton et al, 2007)
Childhood Obesity (5-12 years)
Boys
Girls
4-7%
8-9%
The rise in childhood overweight is a serious health concern. Excess non-lean body mass, known as adiposity, at a young age is associated with both immediate and long-term health risks. In childhood, excess adiposity is associated with a higher prevalence of asthma, eczema (Von Mutius et al, 2001) and type 2 diabetes (Fagot-Campagna et al, 2001). Furthermore, it has also been associated with increased middle-age mortality regardless of the child’s adult weight status (Gunnell et al, 1998). This suggests that childhood adiposity can have permanent effects on the risk of illness and disease, even if the excess weight is shed in adulthood. Obese children are significantly more likely to become obese adults than non-obese children (Gunnell et al, 1998). The good news is that the obesity epidemic is reversible through lifestyle choices of increased physical activity and dietary management.
Restrict IT Time 15-17%
20-21%
Teenage Obesity (13-17years)
2.7%
3.2%
Teenage Overweight (13-17 years)
15.2%
14.7%
Childhood Overweight (5 -12 years)
Computers, TV and play stations have become the most common entertainment media for children. Such an environment enforces an inactive lifestyle that is likely to contribute to positive energy balance. Concentration levels, co-ordination, aerobic fitness and muscular endurance levels are affected by such a lifestyle. Technology time should be restricted. Children should not spend more than two hours a day using electronic
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Conclusion There is a great deal of variation in physical activity behaviour between the ages of 5 and 18, with the pattern of physical activity changing from short bursts of high intensity activity in childhood to more adult patterns of physical activity and sedentary behaviour in late adolescence. Between the ages of 5 and 7, the guidelines build on those of younger children, while the behaviour of older teenagers is likely to be more similar to that of adults. These exercise guidelines need to be interpreted with consideration for children and young people’s growth and development. Children and young people are a heterogeneous population. During a
young person’s lifetime there is the transition from childhood to adulthood, with the complexities of adolescence occurring in between. The transition from primary to secondary school is often associated with significant decreases in physical activity, especially in girls, while the transition from compulsory education into employment for young people who leave school coincides with a general decrease in physical activity in both girls and boys. Also, the majority of young people live with their parents or guardians who act as role models and provide varying levels of support. Full list of references available upon request
TYPE OF ACTIVITY
CHILDREN
YOUNG PEOPLE
Aerobic – Moderate Intensity
Hiking, skateboarding,
Canoeing, hiking, skateboarding, rollerblading
Roller-blading Bicycle riding Brisk walking Playground games PE class
Brisk walking Bicycle riding Housework and garden work, such as sweeping or pushing a lawn mower Games of catch and throw, such as olympic handball, frisbee and rounders PE class
Aerobic – Vigorous Intensity
Active games involving fast running and chasing, such as tag
Active games involving running and chasing
Bicycle riding
Bicycle riding
Skipping
Skipping
Martial arts, such as karate
Martial arts such as karate
Running
Boxing
Sports such as gaelic football, hurling, soccer, rugby, basketball, swimming (lengths), tennis
Running Sports such as gaelic football, hurling, soccer, rugby, basketball, swimming (lengths), tennis Vigorous dancing
Muscle-strengthening
Games such as tug-of-war
Games such as tug-of-war
Modified push-ups (with knees on the floor)
Push-ups and pull-ups
Resistance exercises using body weight or resistance bands
Resistance exercises with exercise bands, weight machines, hand-held weights
Rope climbing
Climbing walls
Sit-ups (curl-ups or crunches)
Sit-ups (curl-ups or crunches)
Swinging on playground equipment or bars
Gymnastics
Gymnastics Bone-strengthening
Games such as hopscotch
Hopping, skipping, jumping
Hopping, skipping, jumping
Jumping rope
Jumping rope
Running
Running
Sports such as gymnastics, basketball, volleyball, tennis
Sports such as gymnastics, basketball, volleyball, tennis Adapted from The National Guidelines on Physcial Activity for Ireland (2009)
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media for entertainment particularly during daylight hours (Commonwealth of Australia recommendations 2004 www.healthyactive.gov.au). Exercise Recommendations for Children and Young People (aged 2-18 years) (Source: The National Guidelines on Physical Activity for Ireland, 2009) Get Ireland Active (2009) outlines that all children and young people should be active, at a moderate to vigorous intensity, for at least 60 minutes every day. Muscle-strengthening, flexibility and bone-strengthening activities should be included 3 times per week. The UK Department of Health (2011, p26) recommends being active for at least 60 minutes and up to several hours per day. Moderate intensity activities will cause children and young people to get warmer and breathe harder and their hearts to beat faster but they should be able to converse. Vigorous intensity physical activity will cause children and young people to get warmer and breathe much harder and their hearts to beat rapidly, making it difficult to converse. It is important to emphasise that the intensity of physical activity should be above and beyond that experienced during daily living. This means that light activity such as moving around the house and walking slowly to school or while shopping does not contribute towards the 60 minutes of physical activity (UK DH 2011, p29).
60 Minutes Per Day Children need at least one hour (60 minutes), and up to several hours of moderate to vigorous activity every day. The best available evidence shows a clear doseresponse relationship between the volume of moderateto vigorous-intensity physical activity and increased health benefits. Previous guidelines recommended a progression of physical activity - children (5-11 years) and youth (12-17 years) should increase time spent on physical activity, starting with 30 minutes more per day and progressing over 5 months to 90 minutes or more per day. Current evidence shows that substantial health benefits can be achieved with physical activity in excess of 60 minutes per day (www.csep.ca/guidelines). All children can exercise at a variety of intensities and durations, however if given a choice, most prefer short-term intermittent activities that have a high recreational component. Activity Type Children and young people should participate in physical activities that are appropriate for their age and stage of development. Patterns of activity in children commonly involve a mixture of running, jumping, climbing, hopping and skipping activities, interspersed with short periods of rest. These brief periods of activity can also involve the development of object-control (catching, throwing, striking, kicking) and stability (balancing) movement skills, as well as counting towards the bone and muscle-strengthening recommendations. These patterns are characterised by high intensity activity interspersed with short periods of moderate and light activity or standing. These activities of varying intensity can cumulatively contribute towards the recommended 60 minutes a day if they are at least 10 minutes in duration (CSEP 2011; UK DH 2012, p29). Guidelines can be applied to disabled children and young people emphasising that they need to be modified/adjusted for each individual based on their exercise capacity and experience and any special health issues or risks that they have. See table on opposite page
Get Inactive Children Active For children and young people who are currently inactive, doing some physical activity, even if it is less than the guidelines, will provide some health benefits. For such children and young people, a gradual increase in the frequency, duration and intensity of activity to achieve the guidelines is recommended. Increasing activity by 10% per week, appears to be acceptable and achievable (Strong et al, 2005, p737). Children and young people who are overweight or obese can gain health benefits from meeting the recommended levels of physical activity, even in the absence of any changes to their weight status. To achieve and maintain a healthy weight, additional physical activity and a reduction in calorie intake may be required. It is also important to realise that sedentary behaviour and vigorous physical activity can co-exist, as children and young people may engage frequently in activities of vigorous intensity, but may also spend extended time sitting, for example in front of a screen (UK DH 2011, p29).
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Bachelor of Science in Exercise & Health Fitness (B.Sc.) Stage 2: Health Related Activity for Children This is a Specialist Module in Stage 2 of the B.Sc. in Exercise & Health Fitness. Applicants who choose the B.Sc. programme may take this module as one of their options. RECOGNITION: 15 European Credit Transfer System (ECTS) credits towards the Diploma/B.Sc. in Exercise & Health Fitness. The Diploma/B.Sc. are awarded by the University of Limerick and are placed at Level 7/8 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF).
Aim
Aim:
The aim of this Specialist Module is to enable participants to gain a specialist qualification in planning and leading safe, enjoyable and effective health related activity sessions to children aged 4-12 years. It is envisaged that these p h y s i c a l activity programmes will take place in gyms, leisure centres and in community environments such as After- School Centres and Summer Camps.
Module Details This Module will take place over three days contact time followed by assigned work experience and private study. All participants will also be required to complete a work experience report. The Final Practical Summative Assessment will involve submission of a DVD showing practical teaching/instructional ability and the Summative Written will be on-line format.Entry
Entry Requirements Requirements - Please refer to-
Please refer to www.ncefinfo.com
Course Venue, Dates, Fees and Application
Cours
Course Venue: University of Limerick Campus Contact Dates: Friday 15th February 2013 (2pm-8.30pm) Saturday 16th February 2013 (9-5pm) Sunday 17th February 2013 (9-5pm) Submission of DVD for Final Assessment: April 2013
NCEF Head Office, PESS Building, University of Limerick, Castletroy, Limerick t : 061-202829 F: 061-335911 e: ncef@ul.ie www.ncefinfo.com
Provisional Fees: 1. *FPI Members: €680.00. Non-Refundable Deposit:€475.00 Balance due one week prior to module commencement €205.00 2. NON FPI Members: €735.00. Non-Refundable Deposit:€475.00 Balance due one week prior to module commencement: €260.00 Please state your FPI number on your application form and note that once students commence the programme all fees paid are non refundable. *FPI Members fee includes a 15% discount. If you are not a member, join today so you can receive a discount on NCEF courses. Closing date for applications: 15th October 2012 The closing date for applications cannot be extended. This is to ensure students are registered and Garda Vetted prior to course commencement. Application: Complete the online application form or contact ncef@ul.ie for a
Group Personal Training By Mary Fitzpatrick, B.Sc www.healthfitz.com
a beauty treatment, etc. The fitness industry caters for both personal, and general services namely oneto-one or personal training, and group or class training. The whole idea of personal training is that the focus, energy and attention in on just the single human being in front of the trainer. The subtle energies, ideas and communications which arise out of the person to person contact is what enables the client to strive and achieve so much more that when the energy of the trainer is split between a number of different people with possibly extremely different ideas, hopes, histories and energy on that day. When we dissolve the personal contact into a group, even a small one of 2 or 3 people, subtle valuable communications are hidden (because of the other participant a full disclosure of habits since the last session say is not deemed appropriate) or honest feedback about the exercise and the clients efficacy in a movement may not be forthcoming.
Introduction In the ACSM World Wide Trends polls of certified Trainers, the trends in the industry show that Small Group Personal Training is a growing area of work and income for exercise trainers, coming in the Top Ten with Personal Training just 2 places higher (Nos. 8 and 6 respectively). In the 2012 ‘World Wide Survey of Fitness Trends’ by the American College of Sports Medicine as published in their Health and Fitness Journal. The report states Group Personal Training as: “In challenging economic times, many personal trainers are offering group training options. Training two or three people at once makes economic sense for both the trainer and the clients.” In Training more than one person at a time, 2 or 3 clients – does it still retain the right to be called ‘Personal’ training and how does a trainer make this work, or is it in fact and truly – a Small Group Class? A quick browse shows that many trainers are willing to provide Group Personal Training. In real terms, this idea that you can get personal attention and training with the presence of 1 or even 2 other people is worth examining.
Economically Economically – it’s a great way to get your training sessions without the higher cost of being completely private perhaps half price or better. Does this lead to greater motivation and quality in the client? Perhaps so. Given our times where exercise is such a necessity and yet so few take part, the lower cost (while still being higher that a traditional group class) is definitely a plus.
Training Considerations with Small Groups The next issue to examine is the training itself. The premise of any service being ‘personal’ is that it is you the client/customer who is soley being catered for and tended to at that precise moment in time – a doctor’s appointment,
In this way, the trainer can be left with a less than accurate picture of the clients’ performance during the session. You know the little things that can pass from a trainers’ eye - like just too much pressure on the toes while doing a lunge, or the TVA not quite engaging for a Reverse Curl, but because Client No.2 looks like she’s sailing through everything, Client No.1 isn’t bold enough to be the one to say ‘hey, you know this doesn’t feel quite right, can you demonstrate again?’ whereas in a one-to-one session that would be so easy for her or him to say to the trainer. These little (but really they are huge) things are where the line of Personal and Small Group needs to be melded expertly. The more experienced and aware a trainer is, the more he or she can garner these morsels of information from a client no matter whether there is another person there or not, but also can spot things and cue a particular part of the action or technique in a general way so as the client in need will get the information needed.
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Partnering Clients The coupling of clients for Small group training is up there as a most important factor for these and other obvious reasons. Having the clients at similar levels of fitness, experience and even goals will make the session much more valuable to all. There’s nothing worse for some people than to be partnered with someone of a completely different ability level (either more or less fit or able), but then in another case, if the clients are matched in other ways, a mis-match of ability can provide a higher motivation and role model than someone of their own standing.
Support and Teamwork The support and team feeling that is invaluable to us all, particularly when we move in a challenging direction, is right there in a small group setting. More so than in a larger class, the clients are there for each other, and invest in each other, and this bond and energy is priceless. There may be also the argument for some one-to-one work within the small group setting. In determining each client’s starting point, their true feeling and goals, an accurate measure of their nutritional standing and needs, a private session each, before commencing the
group work may be most valuable, both to trainer and client. It is the extra, personal, human connection that makes any trainer-client situation work to the maximum effect.
Be True to Yourself as a PT In the economic climate it can be a constant on Trainers minds of having to re-invent to keep the revenue streams performing. I think it is fair to say however that whatever area of the industry, the clients we work with or the specialities which really resonate for us cannot be ignored for the ‘new’ thing that may increase our income. Always it is the heart (with the accountant!) which must be listened to – because when you do what you love, the way you love doing it, you will be successful. If something appeals just because others are doing it and it seems to work for them by all means dip your toes in the water. But be prepared for the fact that as a Personal Trainer, what you really love, and what clients pay you for is your ability to connect with the one person in front of you, to guide them to reach to places and strengths which they never knew they had, and that one-to-one may be the only road for you.
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Bachelor of Science in Exercise & Health Fitness (B.Sc.) Stage 2: Pilates & Corrective Exercise This is a Specialist Module in Stage 2 of the B.Sc. in Exercise & Health Fitness. Applicants who choose the B.Sc. programme may take this module as one of their options. RECOGNITION: 30 European Credit Transfer System (ECTS) credits towards the Diploma/B.Sc. in Exercise & Health Fitness. The Diploma/B.Sc. are awarded by the University of Limerick and are placed at Level 7/8 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework (EQF).
Aim: The aim of this specialist module is to provide Exercise & Health Fitness Professionals with skills, knowledge and competencies to provide safe and effective professional instruction in Pilates & Corrective Exercise. These specialists are prepared to work on a freelance basis either on a one to one or in a group setting.
Module Details: The module will take place over four weekends (48 hrs contact) combined with assigned work experience, case study and private study. Assessment will involve completion of a case study, practical assessment, which includes submission of a DVD and an online written assessment.
Entry Requirements - Please refer to www.ncefinfo.com Course Venue, Dates, Fees and Application Provisional Course Venue: Citywest Hotel, Dublin Contact Dates 2013: Sat 26th & Sun 27th January Sat 9th & Sun 10th February Sat 23rd & Sun 24th February Sat 9th & Sun 10th March Access to online assessments: 19th-22nd Mar’13 Submission of Case Study & DVD: Tues 26th Mar’13
NCEF Head Office, PESS Building, University of Limerick, Castletroy, Limerick t : 061-202829 F: 061-335911 e: ncef@ul.ie www.ncefinfo.com
Fees: 1. *FPI Members: €1040.00. Non-Refundable Deposit: €475.00 Balance due one week prior to module commencement €565.00 2. NON FPI Members: €1140.00. Non-Refundable Deposit: €475.00 Balance due one week prior to module commencement: €665.00
*FPI Members fee includes a 15% discount. If you are not a member, join today so you can receive a discount on NCEF courses. Closing date for applications: Mon 7th January 2013 Application: Complete the online application form or contact ncef@ul.ie for amailed to you.
CORE TRAINING The Importance of Core Strength All activities are chains of muscular contractions that occur in a specific order through a variety of planes of motion to create a certain movement. Examples of such movements are: getting out of a car, throwing a ball or more controlled, strenuous movements such as gymnastics or synchronised swimming. Many mistakenly believe that core exercises are only about the abdominal muscles when in fact the core consists of the lumbar-pelvic-hip complex and deep muscles in the thoracic and cervical spine. These muscles work together to stabilise the body whilst our extremities move, even through everyday activities. An efficient core allows for optimum lengths, recruitment patterns and stability in joint movements while building coordination by training them all to function efficiently together.
By Linda Bracken DEHF, L2.PT, Dip Sports Therapy, Advanced Stott Pilates, HRAC sp, FFL Sp.
core muscles that should safely stabilise the spine and pelvis during these movements. Older adult – If the older adult has an effective core support system it can add life to their years and years to their life. With a good core base the older adult is less likely to suffer from falls and the subsequent injury/disability because a) their balance is better and b) their joints are more stable. Should a fall occur, they recover their support systems faster. Good habits are best learned young and maintained but it is never too late to start core work provided appropriate methods are used to strengthen the core for the fitness/ability/age of the individual . Athlete - for peak performance and injury prevention. A strong core increases optimal control, effectively transfers force to and from the body’s extremities, provides more efficient movement and creates less effort on the other muscles.
The Inner Unit (Stabilisation System) These have a high percentage of slow twitch endurance muscle fibres which have a major role in support and stabilisation. Inner unit muscles are muscles that attach to the lumbar spine, pelvis and sacrum and have a major role in segmental stabilisation of the spine. (Transversus Abdominus, Internal Obliques, Multifidus, Pelvic floor, Diaphragm)
Training for sport with a weak core can mean that outer unit movement muscles are recruited to provide the stabilisation needed. The body compensates, leading to inefficient movement resulting in possible early fatigue, poor performance and injury. Many are strong through the force production phase of a movement but lack of a strong core can leave the body unsupported during the force reduction phase of a movement. This is inefficient use of outer unit muscles as they are often compensating for the inner unit.
The Outer Unit (Movement System)
Example of the sport cyclist:
These are responsible for movement and have a higher percentage of fast twitch muscle fibres than the inner unit muscles. (External Obliques, Rectus Abdominus, Iliopsoas, Quadratus Lumborum, Hip Abductor and Adductor muscles, Hamstrings, Erector Spinae) Other muscles involved in trunk stabilisation that are very important for scapulo-thoracic stabilisation are the Trapezius and Serratus Anterior. For example lower trapezius not only depresses and rotates the scapula downward, but it assists in extension of the thoracic spine. Slide shoulders back and down to feel the effect of this.
Legs of steel with razor sharp tan lines are all well and good but without a strong core to connect them to and they can be more cosmetic than effective. Working with a moving base of support, when seated, the cyclist is working in a tripod position supported by the saddle, handlebars and pedals. It is inefficient use of the leg muscles to rely purely on gravity of the body weight on the saddle and the muscles of the hip/leg only as a starting point to create power. In a gym workout a bench provides the firm point of contact to generate the power from. On the bike there is no such advantage and so the cyclist must work from their core. If
Core Muscles
Who needs good core strength? Everyone. LIFE is dynamic and sport even more so.
Functional Fitness for Daily Life While we encourage people to lift safely from a stable base, at many times during the day “Average Joe/Joanne” have a foot off the floor or are reaching for something. It is the
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the cyclist has a strong core base to project his/her energy into power through the hip
of specific and detailed observation/correction is not possible for larger groups.
into a smooth pedal stroke, it will prevent unnecessary upper body movement which leads to fatigue and loss of performance.
Challenges to the core can be created by: Ÿ Pilates exercises, using principles of alignment and core engagement to work the full body
If you then place the cyclist under pressure in climbing mode up on the pedals, simultaneously powering through hips/ legs and working the handlebars with shoulders, back and arms, the cyclist will feel it in their TVA and obliques post training. Muscles are firing from handlebars to cleats and back again in a complex order and in different planes. If the cyclist has a weak core then he/she will have a weak link in the centre of the kinetic chain. Fatigue, low back pain, shoulder pain and a loss of cycling form are then likely. The body may compensate by aligning poorly, bobbing, positioning too far forward/ too far to the rear whilst there is not only a reduction in performance but an increased risk of injury.
Ÿ Lengthening of levers away from COG, use of LOG, reducing BOS
To build a stronger core To create safe and effective core strength programmes at any level, clients must first be instructed in good body awareness and use good alignment. Only when the best technique and form has been achieved should clients be encouraged to progress to more advanced levels. From the trainer viewpoint, this work is ideal for 1-1 training or working with small groups as the appropriate level
Ÿ Controlled dynamic movement creating balance challenges Ÿ Working in an open kinetic chain by either working with feet off the ground or by creating an unstable base to work from (addition of equipment ball, foam roller, bosu, balance cushion) Increasing the resistance away from the body – e.g. o Lengthening levers either symmetrically or asymmetrically (limbs can be heavy!) o
addition of weighted balls, resistance bands
o
Kettlebells
The addition of props for variety should be with the aim of either modifying to accommodate a posture issue or to deepen the effect of the exercise. It is advisable to be well versed in the discipline to fully appreciate the effects of adding equipment.
Suggested exercises and integration of equipment For increased strength in lumbar flexion Half roll back with weight balls (to modify perform with no weight and arms to front) Sit back of sit bones, roll back in lumbar C curve, exhale to roll back half way(keep feet on floor), inhale to stay, exhale to increase C curve to roll fwd, inhale at top and grow tall. Difficulty level 1 arms to ears
Difficulty level 2 arms to side
Difficulty level 3 arms overhead
V sit Sit back of sit bones with good C curve in lumbar spine. Inhale pick up one foot, exhale pick up 2nd foot. Maintain good C curve throughout. Modification perform alternate toe tap to floor. Difficulty level 1 bent knee
Difficulty level 2 straight leg
Difficulty level 3 arms overhead
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For increased strength in extension Swan dive with roller
Difficulty level 2 arms to side
Difficulty level 3 arms overhead
Swan dive with ball inhale to push out against hands, exhale to return to plank – extend through those hips and lengthen from finger tips to toes but do not extend lumbar spine beyond neutral. For added benefit follow with a plank routine in between swan dive reps (1 lifting one leg 2 abduct slightly – keeping hips level)
Start
Inhale to push against hands – exhale roll back to start
Stabilisation work for hip and core Shoulder bridge exhale on lift, inhale to stay, exhale to lower.
Difficulty level 1 lift hips/balance
Difficulty level 2 roll roller- stay up and drag feet. Exhale in rolling action
Difficulty level 3 Stay up and pick up Exhale on pick up, inhale to place down
The Plank - Endless options. Some examples below show (go to knee to modify)
Option 1 roller to feet
Option 2 roller to hands optional pick up
Option 3 ball optional pick up
If you are interested in continuing your professional development in core fitness, see UL/NCEF Specialist Module Pilates & Corrective Exercise in Health Fitness which is offered as part of the Stage 2, Higher Certificate in Exercise and Health Fitness (NFQ Level 6, Major Award) . For already qualified Pilates Instructors, see www.ncefinfo.com for information of add-on workshops and affordable ideas for addition of equipment to pilates. Resources and for links of interest on Core fitness 1. Pilates and Posture Correction Specialist Manual 2012 Edition, NCEF 2. IDEA Fitness Journal - http://www.ideafit.com/fitness-articles/abdominals-core-conditioning national fitness e-news
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A Register of Exercise & Health Fitness Professionals in Ireland Fitness Professionals Ireland (FPI) –is a not-for-profit, public register which recognises the qualifications and expertise of fitness professionals in Ireland. FPI fully meets the professional standards criteria required by the European Health and Fitness Association (EHFA) which oversees the European Register of Exercise Professionals (EREPS). FPI aims to provide the highest possible standard of services and benefits to all its members.
1. Directory of Memberships FPI Members - Please click here FPI/EREPS Members - Please click here 2. Benefits of FPI Membership - click here 3. To join or renew membership of FPI - Please click here For all FPI queries, please contact info@fitnessprofessionalsireland.ie or phone 061-202829
ereps
European Register of Exercise Professionals
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