ISSUE NO. 05
ÂŁ2.95
n i a r T for s s e c suc August/September 2013
Premier PT toolbox
Research Corner High Intensity Intermittent Training
THE SLED WORKOUT
How to
do a
handstand
The #1 Tool You MUST
Be Using In Your Marketing
Evolutionary fitness
Optimal
hydration
Fit for
climbing A magazine for fitness professionals
Summer 2013 | PTM | 1
Discount available to all Premier Training Members. * Applies to Web orders only
Visit jordan fitness.co.uk to use your Premier Training Discount. * Code supplied by Premier Training Directly
TRAINSMART GET RESULTS SPECIFIC
POwER wHEEL™
MEASURABLE
A C H I E VA B L E
COMPETITION KETTLEBELLS
REALISTIC
TIMED
ALPHA STRONG SAND BAG
Main UK Stockists & Exclusive Distributors for the UK & Europe
Scan to watch our Fibo 2013 video. 2 | PTM | Summer 2013
+44 (0)1945 880257 www.jordanfitness.co.uk sales@jordanfitness.co.uk or find us on
Functional Fitness Specialists
ISSUE NO. 05
editorial August/September 2013
Welcome to issue five of Premier Training magazine.
T
he health and fitness industry has become bigger than ever, and is evolving at an alarming rate. New trends, concepts and ideas are hitting the scene all the time; some of which are good, and others are easily forgotten. Personal trainers have even evolved too; now using fancy names like “celebrity personal trainer” and “sponsored athlete - personal trainer”. All of which seems to tie them into a single niche market. Is that really the answer? Or can personal trainers broaden their options by tapping into new skills, and be more open to learning new techniques, and hitting the books again. This will give them the ability to train clients
in more than one type of modality. So, how can modern day personal trainers step out from the crowd and be different? I believe knowledge is power and personal development is the key to a long successful career. Improve your knowledge through reading, training courses, and use the internet to network with other personal trainers to see what they’re doing differently. Integrate all of the new ideas and ditch the ones that become stagnant. Speaking of knowledge; in this issue we’ve got some great reads and ideas for you to check out, with some brand new sections like “fit for” and in this issue we look at fit for
Kesh Patel Research & Development Manager
climbing written by Steve Harrison, it really is a must read. Another new section to check out would be our “how to” which takes you through the progressions on how to do a handstand. Other new sections not to be missed are “reviews” with the Premier review; “research Corner”, which looks at high Intensity Intermittent training and the one which we’re most excited about “ask the expert” which looks at some of your questions we’ve received from you. If you have a burning question, why not get in touch via email editor@premiermagazine.co.uk We would also like to take the time to thank you for being great and loyal readers and we hope you enjoy the August/ September 2013 issue of Premier Training magazine. Summer 2013 | PTM | 3
ISSUE NO. 05
Contents August/September 2013
Features 10 - The #1 tool you MUST be using in your marketing 12 - Optimal hydration
On the Cover
Model: Richard Callender ISSUE NO. 05
n Trai for ess succ
22 - Premier pt toolbox 28 - Getting out more: fresh air, fresh opportunity 32 - Understanding pronation of the foot
summer 2013
Premier PT toolbox
36 - Evolutionary fitness hardware vs. software
THE SLED WORKOUT
38 - A Premier choice
How to
40 - The health care challenge - the fat man shapes up
ÂŁ2.95
Research Corner High Intensity Intermittent Training
do a
handstand The Best Total
54 - Perfect posture prevents poor performance
Fit for 6 - Fit for climbing
6
Body Workout with Dumbbells
Evolutionary
fitness
Optimal
hydration
Fit for
climbing A magazine for fitness professionals
How To 18 - How to do a handstand
Reviews 16 - The Premier review
Back Nodger and Barefoot Running App
Research Corner: 26 -High Intensity Intermittent Training
4 | PTM | Summer 2013
Premier Training Magazine is now available on the iPad via iTunes. Editorial Contributors Steve Harrison Ben Pratt Jaime Short Kesh Patel Richard Callender Debra Stuart David Fiala Rachel Hobbs Julian Berriman Paul Edmonson Andreas Michael Magazine Editors Andreas Michael Kesh Patel
WORKOUTS 44 - The sled workout
Magazine Development Victoria Branch Zoe Rodriguez Advertising Sales Andreas Michael telephone: 07950 338897 Produced by Andreas Michael on behalf of Premier Training International Published online and via Apple iTunes Premier Training Magazine is published 4 times a per year
Layout Designer: Andreas Michael Disclaimer: Opinions expressed here may not be in agreement with those of Premier Training International and their employees. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur consult with your physician before starting any exercise programme.
44
48 - Back yard workout
48
NEW - Ask the expert 31 - Strength and Conditioning 35 - Exercise to music 43 - ViPR training 47 - Running technique
Fit for
climbing By Steve Harrison - Tutor Manager
6 | PTM | Summer 2013
The leisure industry and the fitness industry have much in common. Where sport or specific activity is concerned, the leisure industry has traditionally held a stronger position. However more and more modern gyms are adopting a leisure centre- style approach and offering a wide range of activities for people to take part in, from elite tennis performance centres, to swimming centres of excellence and outdoor pursuits centres.
One of the activities that has increased its foothold in the fitness industry is climbing. Indoor climbing in particular, provides a controlled environment in which skills, techniques and physicality can be developed to suit the demands of traditional outdoor climbing. A fitfor- purpose climber needs to be highly skilled in many components of fitness, ranging from flexibility, poise and balance, to having a great amount of relative strength in order to overcome gravity and lift their full body weight. Training for climbing can be challenging, and it’s often difficult to balance different aspects of fitness – become too strong and muscular and you will soon increase your bodyweight to a level that will make it harder on yourself; yet if you avoid this training need, you may struggle to progress onto more difficult climbs. Simultaneous flexibility and strength is what you should aim to achieve in training, along with the technical aspects of body positioning, proprioceptive awareness and psychological skills training. In the gym however, we can still develop our flexibility and strength to benefit the indoor climbing/ aspiring outdoor climber for times when it may be too costly or prohibitive to get to the wall. Areas to focus on include grip and finger strength, unbalanced dynamic poses achieving long limb reaches, and a variety of pull up variations.
The workout
Find an overhang on a solid wall, or a chin up bar against a wall. With hands on the bar, walk your feet up the wall until they are hip height; from this start position then perform two footed jumps in the shape of a cross. Jump your feet up as high as possible on the wall and return to centre, then jump left and back to centre, right and back to centre, and finish with a slight jump further down and back to centre – repeat this until the minute is up.
With these goals in mind the following workout will challenge your general muscular strength and endurance, trunk stability, balance, coordination and flexibility - all in one 45 minute workout. Perform each of the following 8 exercises as many times as possible in one minute; once you have completed all exercises, take 1-2 minutes rest and repeat the circuit a further two more times.
1
Push-pull ups
Attach a gymnastic ring or a single suspension trainer strap to a chin up bar (position the handle at just under chest height when at a full reach below the bar). Place one hand on the chin up bar and the other hand in the strap handle and then attempt to lift your bodyweight up as if performing a regular pull up.
2
3
Hanging wall squat jumps
Alligator walk on your fingers
Begin in a full push up position with bodyweight held on out-stretched fingers instead of palms. Move one arm forwards whilst simultaneously moving the opposite leg forwards, then repeat with the opposite side, moving forward across the floor like an alligator. Try to keep your chest and hips low at all times and aim to maximise the range of motion from every step. Summer 2013 | PTM | 7
4
Suspended transverse row Holding onto one handle of a suspension trainer, swing the other arm backwards and extend the arm holding the handle to lower your body towards the floor whilst opening out the chest. Then pull your arm back in as your rotate your body towards the handle and move upwards towards the anchor of the strap.
5
Wide grip pull ups with alternating high knees Using a chin up bar in a wide overhand grip position, pull your bodyweight upwards whilst also lifting one knee
8 | PTM | Summer 2013
up as high as possible to the same side of your upper body. Lower yourself slowly and then repeat with the other knee.
6
Leg swing press ups
From a push up position, lower your body and simultaneously move one leg under the other, reaching your leg as far across to the opposite side as you can. Return to the start position and repeat on the other side.
7
Hip flexor stretch to plank steps
Start in a push up position, then after an 8-10 seconds hold, move one leg to just outside your hands and thus step forwards into a long hip flexor stretch. Leaving your hands
on the floor throughout, try to increase the stretch by pushing through the hips in the direction of the floor just in front of your hands – hold this for 8-10 seconds, return to start, and repeat on the other side.
8
Plate grip standing v-press Using light, small weight plates (1.25, 2.5 or 5kg are fine) – start in a position of bent elbows and the weights up by your armpits. Your grip on the weight plates should be around the outside edge of the disc and so require much more finger strength to keep hold of. From here, press forwards and outwards in a V-shape press. Keep arms parallel to the ground throughout and maintain a strong posture.
JOIN NOW - WIN A PAIR OF FLEX TRAINERS What is ReebokONE? It’s an innovative digital platform for instructors like you. It helps you to simplify your working life. And best of all, it’s FREE.
Why join ReebokONE? • 25% discount at reebok.com • 10% commission for referred sales to your clients
• Build your professional profile • Links to your social media • Exclusive training and fitness content
Join in JULY for a chance to win a pair of Flex trainers. 100 pairs to give away! visit reebok.com
© 2013 Reebok International Limited. All rights reserved. Reebok is a registered trademark of Reebok International Limited.
Summer 2013 | PTM | 9
The #1 Tool You MUST Be Using In Your
Marketing
NPE are the ‘Official Business Education Partner’ of Premier Training to help current and former graduates make more money in the Fitness Industry. To find out more Information go to www.premierlovesnpe.co.uk
What if you had a Prospective client in front of you and he/she doubted your ability to help them lose a certain amount of weight in a strict time period? You could be the most polished and convincing speaker ever and the best Personal Trainer, and not make a dent in their scepticism. But what if you pulled out a binder (or electronic device) full of testimonials and were able to show before and after pictures of successful clients along with written testimonials from people who had the same concerns before using your services.
Isn’t that ten times more powerful? These types of testimonials should not just be used during personal presentations. They 10 | PTM | Summer 2013
should be included in all your marketing materials online and off. I know hundreds of Personal Trainers who are achieving fantastic life-changing results for their clients each month but so many are not publishing these results in their marketing. And there are a number of reasons for this. Normally it’s because they don’t have a system to capture
testimonials. The best and most profitable businesses have systems in place and you need them too. Capturing testimonials from your clients be it: images or written testimonials are easy when you have systems in place. You need to make a terms and conditions sheet, which clients sign when they begin training with you. And one of the terms is that
To find out more about NPE and how they can help your fitness business visit www.premierllovesnpe.co.uk and grab your free gift (worth £147)!
if they reach their target goal (which they will) they write a testimonial about the experience. Even better is to have them submit, or you take an after photo of their body transformation, but make sure you get the before photo too. Before and after images are so much more powerful. Just explain to your client that by them submitting their image to you they will be helping so many more people who are looking to make the same health and lifestyle changes. For your written testimonials the sort of questions you want to be asking are as follows: • What was your health and fitness like before training with <Your Business Name>? • What specific results and lifestyle have you achieved since training with <Your Business Name>? • What would you say to anyone that is thinking of training with <Your Business Name>? It’s nice, short and simple but once captured is powerful and needs to be used in your marketing. Capturing the same information on video will
also have the same effect, if not more, and will separate you from your competitors. Get to work on gathering testimonials from your clients today and you’ll see your income level rise and your business grow.
Who is Ben Davis and NPE BEN DAVIS, NPE’s UK/EUROPEAN DIRECTOR Ben is a former UK NPE client (2008 - 2012) and NPE Member of The Year Finalist. After attending NPE's first MEGA TRAINING™ conference in 2008, Ben used NPE's programs to build his fitness business from 12 to 248 clients with a staff of seven. Now, Ben is sharing his hands-on expertise to support growth of NPE around the world. Summer 2013 | PTM | 11
Optimal hydration By Ben Pratt - Tutor Manager
It is no secret that the human body needs to have an adequate supply of fluid to maintain hydration and promote optimal health. Feelings of thirst begin at less than 1% dehydration; by 3% dry mouth, and at only 4% dehydration a 20-30% reduction in work capacity is experienced. However, knowing the importance of hydration and successfully achieving an optimal level of cellular hydration are two entirely different things. 12 | PTM | Summer 2013
There are many different factors that can influence hydration, including: • Volume of fluid consumed • Sugar content of the fluid • Electrolyte content of the fluid • Alcohol and caffeine content of the fluid • Contribution of food Volume of fluid Body Weight 55kg 60kg 65kg 70kg 75kg 80kg 85kg 90kg 95kg 100kg
Estimated daily fluid intake (Litres) 1.70 1.85 2.00 2.15 2.30 2.45 2.60 2.75 2.90 3.05
Sugar content
The Foods Standards Agency advises an average intake of between 6-8 glasses (1.2 litres) of fluids per day. However, the World Health Organisation (WHO) sets fluid intake at double the level for adults to a range between 2.2 to 2.5 litres per day. This may be due to the WHO consideration for the wide and varying temperaType of Drink Classic Coke Sprite lemonade Red Bull Orange Fanta Oasis Powerade
ture differences across the globe, whereas here in the UK with a more temperate climate lesser fluids are needed compared to hotter countries. Regardless of these differences it is highly unlikely that a ‘one size fits all’ guideline is going to be appropriate when it comes to fluid intake. Certainly an individual’s size and activity levels should play a part in the level of fluid required to reach optimal hydration. The following table provides a useful outline of basic fluid needs in relation to body weight.
Sugar content has a significant impact on the hydrating capacity of a fluid. In general terms if the fluid has a higher sugar solution than the blood stream it has the potential to draw fluids out of the cells and dehydrate them. If the sugar solution is kept lower than the concentration of sugar in blood it has the potential to help move fluids into the cells and hydrate them. Whilst this is not always strictly true it does provide means to some useful guidance in regards to consuming fluids that are more likely to hydrate. The concentration of sugar in the blood is normally maintained around 4-5% solution. Therefore, the higher the sugar solution of a drink is above 4-5% the more powerful its dehydrating capacity. The following table offers some direction on this with a series of common drinks.
Grams sugar per glass/cup (250ml) or can (330ml) % sugar solution 35g per can 10.6% 34.9g per can 10.6% 26.7g per 250ml can 10.7% 22.8g per can 6.9% 15.7g per bottle 4.2% 19.5g per bottle 3.9%
Pure Orange juice Pure Apple juice
25g per glass 30g per glass
10% 12%
Tea or coffee (no sugar) + 1 tsp sugar + 2 tsp sugar + 3 tsp sugar + 4 tsp sugar
0.7g per cup 4.9g per cup 9.1g per cup 13.3g per cup 17.5g per cup
0.3% 2% 3.6% 5.3% 7% Summer 2013 | PTM | 13
Electrolyte content
Alcohol and caffeine
Electrolytes are most commonly derived from the mineral content of a drink. Minerals such as sodium chloride or magnesium chloride dissolve into solution and can have a significant impact on the movement of fluid in and out the cells of the body. Indeed electrolytes have been identified as having the greatest influence on fluid shifts in the body. This is the reason that many sports drinks or rehydrating salts contain a mineral or electrolyte solution. Many sports drinks are fairly sugary and as such would not hydrate well, but with the inclusion of the correct type of minerals into the drink this increases its hydrating capacity.
Both alcoholic and caffeinated beverages have gained a reputation as drinks that dehydrate the body. Up to date research suggests that tea and coffee without added sugar does not increase the level of excretion any higher than the same volume of water would induce. However, the addition of sugar, as explained earlier, to such beverages can have a negative impact upon hydration. Whilst caffeine does not have a concerning diuretic effect, it is an addictive compound and has other potentially negative effects, so should be moderated.
Mineral rich waters can be very beneficial providing the mineral contents are sufficient. Better quality mineral waters maintain Total Dissolved Solids (TDS) around 300mg/L. TDS levels higher than 500mg/L are really getting too hard and not as desirable. The following table reviews a number of mineral water brands and identifies the TDS level. Mineral water brand Perrier Vittell Evian Buxton Fiji water Highland Springs Volvic 14 | PTM | Summer 2013
Scientific trials clearly show that alcohol does increase the amount of fluid excreted in comparison to the same volume of water consumed. This occurs in a dose responsive fashion. The more alcohol consumed whether in total volume or in strength of drink, the more the body needs to excrete fluids to remove the compound. Dehydration becomes even more of a factor with drinks higher than 4% alcohol. The reason for the increased urination is the body diluting and removing the toxic alcohol from the system. The removal of the alcohol becomes a higher priority to the body than
Typical TDS mg/L 475 403 309 280 210 158 130
Hydration potential Good Good Excellent Excellent Good Average Average
maintaining levels of hydration. Optimal hydration will not be achieved in any way through the consumption of alcoholic drinks. These should be avoided or significantly reduced. If alcoholic drinks are consumed then a glass of quality water should be consumed between each beverage to offset water losses. Contribution of food The consumption of certain foods will also contribute to the total fluid intake of the body. Fruits and vegetables do contain varying amounts of fluid and often a good balance of minerals. These both aid and contribute to overall hydration. The mineral contribution from any nutritious food can indirectly help in supporting the correct balance of fluids in the blood and the cells as well. Summary
It is clear from this discussion that there are many factors that can impact on our hydration and as such promote or inhibit the effectiveness with which the body functions. Certain compounds such as sugary drinks and alcohol are counter-productive to hydration and should be avoided. It is vital to drink the right fluids, in the right amounts, with the right balance of minerals in the diet as a whole, to support optimal cellular hydration.
Summer 2013 | PTM | 15
The Premier Review- press more than used to having my thumb in their shoulders, try the Nodger. All found it easy to use and would be more than happy to use one in between massage sessions to relieve the aches and pains of every day life.
Limitations
Review of the Back Nodger
The interestingly named ‘Back Nodger’ is a self-massager, designed to be a mobile version of the trigger point release technique aimed to release muscle spasms. This clever little tool is easily portable and features a small, but cunning locator spot, allowing you to find and feel knots you cannot reach with your own hands. The comfort grip non-slip handle and a reinforced steel frame allow for the easy application of consistent compression and as much pressure as you desire. The Back Nodger is the creation of Asher Nathan, a once chronic back pain sufferer. After giving up his job due to years of back pain he set about trying to invent a tool to reach those spots he simply couldn’t. With positive pre-sales and testimonials the Back Nodger is now on sale.
Who is IT aimed at? Although I don’t think the Back Nodger could ever take the place of a skilled therapist, it 16 | PTM | Summer 2013
certainly promises to help with those annoying little niggles we all pick up from time to time. Who doesn’t complain of the occasional neck, back or shoulder pain after long journeys, sitting at a desk all day, or a post gym workout? Its application isn’t limited to the back. The Nodge tail is handy for applying intense pressure into other muscles like the psoas and glutes. The Nodger is straightforward to use, and comes with some easy to follow instructions on the packaging. The simple idea is to find a spot that is tender, hold the grip with two hands and pull until you feel enough pressure. Relax, and soon enough the tension eases.
Personal experiences I decided to test the Nodger on some guinea pigs, and it was surprising how many quickly managed to find just the right spot, and get instant relief. The real acid test came when I suggested some of my long standing sports massage clients, who are
As far as I can see, there aren’t many drawbacks with this product. The Nodger works very well for the upper back and shoulders, but it isn’t as easy to create the same feeling when Nodging the lower back, but I wouldn’t let this stop you buying the product. Although there are other similarly priced comparable products on the market this one does seem to be more efficient and less cumbersome than others I have tried.
Verdict
The team behind the Back Nodger do provide a warning however: Nodging your knots is highly addictive, and I am inclined to agree. Happy Nodging! The Back Nodger is available online from www.backnodger.com and retails at £29.99. PTM readers can bag them selves a 20% discount by entering the discount code NODGERPREMIER at the checkout. Reviewed by - Jaime Short Tutor and Course Lead
Review of the Barefoot Running App The Barefoot Running Coach HD app by Vivobarefoot helps runners to rediscover natural barefoot technique, and ultimately to prevent injury, by following the coaching model used by world renowned barefoot running coach, Lee Saxby. When you first open the app (iPad version), you’ll be presented with a brief, yet informative video on the skill of barefoot movement as it relates to running – it’s a nice little video that showcases the benefits of a skilful forefoot strike, as well as the potential of the app itself. You are then taken to the main screen which contains several running videos and exercise tutorials. The app really comes to life along the bottom of the screen where you’ll find several useful features including record, analyse (useful for calculating strike rate and average speed), function, dual screen and compare (great for a sideby-side comparison of before/ after footage), and an overlay function (which enables you to overlay two videos for a slightly different type of comparison). It’s also worth noting that you can annotate videos as well as create sync points for when comparing.
Who is it aimed at? The main analysis features of this app make it most suitable for running coaches as well as those with a keen eye for observation of movement – including PTs, rehab specialists and athletes. However, its simplicity of use, combined with tutorial videos and detailed instructions, increases its appeal to all manner of running enthusiasts. As a running coach there is plenty to keep you interested; and if you’re not, it’s a good place to start if you want to analyse your technique, increase efficiency and reduce injury.
second video clip (preferably on a treadmill) is all that is required to begin this process, and in a short space of time, you can annotate, record voice overs, and upload before/after comparisons to Dropbox – ready for your clients to download at any time.
Limitations
While the app is a great tool for any running coach, the tutorial videos (walking, squatting and jumping) do little to enforce the underlying importance of such drills to skilful running technique; however, all running coaches will already understand this, and will probably not use these tutorials anyway.
Verdict
All round, a superb, easy to use app dedicated to runners, that allows you to selfdiagnose your running form and perform detailed analysis to help you transition to skilful barefoot technique. I have yet to see an app that offers this level of functionality in a quick, simple way.
Personal experiences My own personal experiences of using the app have reinforced the belief that correct use of video analysis is a powerful method of feedback, and this app allows this to happen quickly and easily. A 10-15
The Barefoot Running Coach HD app is available to download for iPhone, iPod, and iPad. It requires iOS 5.0 or later, and is optimized for iPhone 5. Price: £1.99 Reviewed by - Kesh Patel Research & Development Manager Summer 2013 | PTM | 17
o t w o H a doand t s d han
ager
Model - Lisa Adelle Welham
an atel lopment M P h e es By K rch & Dev a Rese
18 | PTM | Summer 2013
T
here’s no question about it – the handstand is a very cool move to pull off! However, image aside, the handstand is also a serious bodyweight skill that builds strength, balance, coordination and poise – in ways that no other movement can. It’s also fun!
When learning to perform a handstand for the first time, taking the time to build a level of strength and stability, before adding balance, will go a long way to mastering a consistent handstand hold. So whether you’re after the challenge of a new bodyweight skill, want to build huge levels of upper body strength, or simply wish to have more kudos with your friends and family – follow our 4 simple steps below.
Step 1 – body tension In a handstand, adequate body tension is essential for balance, and is required from the hands right through to the feet. Because the arms will naturally straighten in a handstand, it’s often the torso and legs that need tightening up.
Step 2 – building strength The next objective is to build strength and stability through the upper body, as well as increasing confidence in being inverted. This is achieved by progressively elevating the legs using stairs or a wall. The outcome of this drill is to be able to hold the legs in a horizontal position (pike) with the hips over the shoulders. Build up to a 20s hold, whilst maintaining body tension.
A simple way of building body tension is by assuming a push up position and progressively increasing the hold time. Start with 10s and build up to 60s. The key is to keep the torso, butt and leg muscles at a consistent level of tightness (whilst breathing freely). To increase the challenge, you can walk the arms out towards an overhead position, and build in the holds from here. However, don’t overdo the arm reach - it’s important to remember we are building the feeling of body tension, and not looking to fatigue the body.
Summer 2013 | PTM | 19
Step 3 – kick to wall Now’s the time to practice the kick up! Use of the wall serves two purposes: it acts as a safety net; and it allows you to fine-tune the amount of kicking force. Face the wall, lunge forwards and plant your hands a few inches away from the wall. Gently kick up with the back leg, whilst keeping the other one down – this won’t take you to the full handstand position, but it will allow you to refine your kick. The aim is to kick hard enough to brush the wall with the kicking foot, but not slam into it. Practice this drill on both sides. When you feel confident, kick up one leg, quickly followed by the other, into the full handstand against the wall.
have the strength to hold this against the wall, it’s time to try the kick up to free standing handstand. This will initially require every last ounce of balance you can find, and for this reason, it’s important to have a safe exit strategy if you lose balance. The simplest exit strategy is to side-step out, e.g. if you feel like you’re falling forwards, lift one hand and step out with the opposite leg. Find a suitable space and begin slowly kicking up with one leg (as before) – keep the other leg down for the moment so you can build confidence without over-kicking. The aim is to eventually be able to kick one leg up vertical for a few seconds with the other leg staying lower – this will get you used to balancing without falling. With practice, you’ll be able to kick up with just the right amount of force, bringing both legs into a full free standing handstand. Build up the holding time as your skill improves.
Handstand tips Use the following tips to make your handstand more efficient: • When planting the hands, spread the fingers with middle fingers pointing forward • Push the hands into the floor as you kick up • Keep the arms straight during all phases of the handstand • Drive the hips over the shoulders during kick up – the quicker your hips are over your shoulders, the more balanced you’ll be • Maintenance of body tension is the key to good balance and aesthetics; loss of tension often results in a banana-shaped handstand • When practicing free standing handstands, use a partner to catch your legs as you kick up. They can then use small adjustments of your legs to fine tune your balance, while you focus on other aspects of the skill • Allow time between handstand sessions for the wrists to recover
Step 4 – kick to free standing Now that you know what it’s like to be upside down, and 20 | PTM | Summer 2013
INTEREST-FREE CREDIT* NOW AVAILABLE ON PREMIER TRAINING PT COURSES
12 MONTHS’ CAREER SUPPORT GUARANTEED JOB INTERVIEWS
BECOME A PERSONAL TRAINER • Qualify in just 6 weeks • 12 months’ career support
• Guaranteed interviews • Interest-free credit* options & funding available
• Train with the elite training provider as chosen by athletes
We are preferred by the UK’s leading health clubs and operators including:
health & fitness
FIND US ON:
0845 1 90 90 90 PREMIERGLOBAL.CO.UK/ZERO *Interest-free credit is only available on the Diploma in Fitness Instructing and Personal Training, and other selected courses. 25% course deposit required upon booking, remaining 75% course cost can be financed through interest-free credit. Credit subject to status. Terms and conditions apply. Applicants must be 18 or over. Credit supplied by Premier Training International Limited, Willowside Park, Canal Road, Trowbridge, Wiltshire BA14 8RH Summer 2013
| PTM | 21
Premier
PT toolbox By Richard Callender
W
ith summer coming, maybe now is a good time to step back and take a look at the contents of your fitness â&#x20AC;&#x2DC;tool-boxâ&#x20AC;&#x2122; to ensure you have all the right components in place to deliver a great service consistently. Fitness professionals should focus on developing their tool-box of skills that will enable them to improve as a trainer, affect the results of their clients, develop their business and lastly, generate more income.
Many years ago it was fine to be a single dimensional fit pro with a captive audience 22 | PTM | Summer 2013
and a relatively easy method of making money and changing lives. Nowadays things
are increasingly difficult with so much more competition due to the exponential growth of the health and fitness industry, so many new methodologies of training and a constant flow of energy between group fitness, personal training, gym instruction and corrective medicine. Now you have to be ready to take on the role of a more diverse trainer and professional to excel in the ever growing
prefer to read online then scour the internet for diverse websites full of information, videos and other sources of research that will increase your knowledge of a subject and also give you further ideas on how to fine-tune your skills. Attending workshops, classes or courses is an obvious option as you can discover new methods of training, learn to use new equipment, network with peers and in many cases create another level of income through the delivery of new classes or concepts (Armageddon, Meta-Fit, Zumba, etc) that will give you another anchor to work out from as you increase your own local brand identity. Always remember to go back to basics and try attending classes or experiencing personal training from the other side so that you can gauge for yourself what it feels like to be taught, to be motivated and ideally see what works. fitness arena. High on your list should be improving your professional skill sets. Learning a new skill or improving on an existing skill will benefit you both in the short term and potentially for years to come. One of the least expensive ways to improve and increase your skills is to read good, quality books across a number of subjects and preferably ones that have been recommended by your peers as having valid and researched data. If you
Some of you may be newly qualified, job hunting or at risk of losing your job during these tough economic times. Adding to your tool-box will make you a more appealing candidate. Perhaps you are looking to move up in your organisation. Improving your skills and putting your new found knowledge into practice will allow you to demonstrate your value to your colleagues, manager and organisation and potentially open new doors of opportunity. First you should determine what skills you want to develop. There is no sense in
wasting time, energy or your finances on a skill or training course that will not benefit you. Do you need to improve your presentation skills (who doesnâ&#x20AC;&#x2122;t?) Would you benefit from becoming more productive? Do you need to work on your interpersonal skills? Examine your role, job or a career you want and determine what skills you need to develop to enable you to get there successfully. Once you are aware of where you want to go in your career it becomes easier to identify the skills and experience required to get there and appropriately create a plan of action to achieve it. Secondly, many of the most important tools found in your â&#x20AC;&#x2DC;virtual toolboxâ&#x20AC;&#x2122; are ones that are already in place but are not used at their full potential. Social media and your website are just a couple of the more underused elements. Are you simply using your social media account to talk about just fitness and nothing else? How are you engaging potentially new followers and Summer 2013 | PTM | 23
friends by simply re-posting/ re-tweeting existing banners or posts? Social media is one of the biggest leaps forward in social interaction but can quickly become a rod for your own professional back if not used with due care and attention. Before posting, always ask yourself what you want back as a reaction from the reader and then decide what effect your decision will have on your personal life, career or your reputation in the eyes of others. Does your website sell you as a fitness professional in a way that would inspire someone to want to contact you? Do you have a unique selling point? How often is your site updated? What is the reason behind you having a website? So many questions that only you can answer, but you need to look at your website from the 24 | PTM | Summer 2013
eyes of a neutral visitor and make adjustments now that may reap rewards later. Lastly, contrary to common belief there is not always a clearly defined difference between successful and unsuccessful fitness professionals. In our industry we have amazingly talented individuals who can work with the human body on a par with some medical practitioners; we have group fitness instructors who are able to entertain, motivate and make fitness accessible to the masses; and we have some fit pros who are great communicators and know what to say and how to say it to convince someone to make a change. As with all careers, there are people who have the potential
to succeed and who do things that help them realise this potential and there are individuals with the same potential who do not do those things.
The only thing you need to do is to try and walk a similar path to other successful people, develop your tool-box to the extent that you are multi-skilled and multi-capable and adopt a mind-set that is about constant learning and self evolution.
FEELING IS BELIEVING
THE MOST PROPRIOCEPTIVE SOLES IN THE WORLD
Your feet have all the technology you need, our shoes let your feet do their thing. Patented puncture resistant ultra-thin soles offering maximum proprioception with protection. Whatever terrain you tread.
Download on the
App Store
RECORD AND SEE HOW YOU RUN
INTRODUCING THE ONE, SPRING 2013 Summer 2013 | PTM | 25
Research Corner:
High Intensity Intermittent Training By Ben Pratt - Tutor manager
High intensity training has been a hot media topic over the last year, from magazine and newspaper articles to prime time television shows on the BBC. It seems that the idea of achieving as much or more in less time is a solution that appeals to many people in a world where available workout time is at a premium. However, the idea of using higher intensity training to boost physical benefits is certainly not a new one. Early research by scientists like Bahr, Tremblay and Tabata, all of whom have become renowned in this field, date back to the early 1990â&#x20AC;&#x2122;s. However, not everything that is published in the press on high intensity training is justified by the scientific literature. Fitness professionals and enthusiasts often use the basic concept of high intensity interval training and embellish the truth a little, perhaps unknowingly, to suit their desired outcome. The intent here is to glean the facts around this popular training method from the scientific literature so that fitness professionals are correctly informed going forward.
26 | PTM | Summer 2013
What does the research say? + Tremblay showed in 1994 that a 15 week HIIT programme reduced total skinfolds 14 mm of subcutaneous body fat, compared to a 20 week endurance training (ET) programme that only reduced by 4mm total skinfolds: this shows the HIIT protocol being 3.5 times more effective. The ET programme was steady state exercise beginning at 30 minutes at 60% and progressing to 45 minutes at 85% HRmax. The HIIT protocol was 30 minutes of short bursts, beginning at 10 x 15 second bursts progressing to 15 x 30 second bursts. • + In 1996, Tabata published a study demonstrating that 8 bouts of 20 seconds at 170% VO2max with 10 seconds rest in between each set had the same benefits to the aerobic system as 60 minutes of steady state training at 70% VO2max. furthermore, the HIIT protocol also caused a 28% improvement in anaerobic capacity that was not observed as a result of the low intensity protocol. • + Bahr is renowned for his work on increased metabolism following exercise, also known as excess post exercise oxygen consumption (EPOC). In 2003 he carried out a substantial review of the scientific literature and showed that exercise intensity has a curvilinear relationship with EPOC, whereas exercise duration vs EPOC is linear. Increased EPOC for 8-12 hours after intense training periods was common. In simple terms, you get more bang for your EPOC buck by driving CV intensity up rather than spending longer at moderate intensities.
erate resistance work, but the research is less conclusive in this field.
Summary While this is just a brief look at some of the science on HIIT training, it does show that in comparison to steady state exercise HIIT training may be as good at providing aerobic training benefits, is better at stimulating anaerobic training benefits, significantly improves body fat reduction, increases EPOC for up to 12 hours post training, improves insulin sensitivity to working muscles, and ultimately takes less time as training volume is reduced. It is important to note that the majority of these studies have been performed in a controlled environment and most often on a cycle ergometer or a treadmill. Whilst it is reasonable to assume these benefits may also carry over to other training modalities, such as circuits, group training or resistance work there is much less evidence to suggest this is true. Perhaps in time the science will support and provide proof that HIIT training has a broader application with the same beneficial results.
• + Trapp in 2008 showed that HIIT training is effective even in overweight deconditioned women as well. A 20 minute cycling HIIT protocol was compared to a 40 minute steady state cycling regime of the same frequency for 15 weeks. Both groups had similar CV improvements but the HIIT group had significantly greater body fat loss on legs and trunk and improvements in insulin resistance. • + Resistance training has also been shown to influence EPOC when harder and more intense training is utilised in preference to modSummer 2013 | PTM | 27
Getting out more, fresh air, fresh opportunity By Debra Stuart - CEO of Premier Global
Itâ&#x20AC;&#x2122;s amazing to consider that most people in this country actually spend 90% of their lives indoors. Even considering the significant proportion of the average personâ&#x20AC;&#x2122;s life that is spent sleeping or in the office, that is still an absolutely staggering statistic. However, and particularly with reference to the health and fitness industry, itâ&#x20AC;&#x2122;s often statistics like these ones that reveal the habits and ways of modern life that can highlight untapped commercial opportunities. Put simply, fitness professionals should be able to see that the vast majority of people need, in the most literal sense, to get out more! 28 | PTM | Summer 2013
Over the past few years demand has risen steadily for outdoor fitness classes. Perhaps in a world of tightened belts, double (triple?) dip recessions and increasingly long hours, people are finding that they would rather exercise in the open air than the sometimes stifling enviroment of the gym. Perhaps people simply want to change-up; to experience the excitement of something new to re-boot their motivation to exercise. Whatever the reasons actually are, the bottom line is that the market for outdoor exercise is growing nationwide, so both PTs and operators would be wise to wake up and smell the coffee (or should that be freshly mown grass?) Indeed,
as I will go on to later, many of them already have. From the point of view of the consumer, outdoor fitness is a relatively easy sell, with a substantial dollop of scientific evidence on hand to back up the simple pleasures and novelty of the open air. For example, outdoor exercise not only boosts serotonin levels in the body (helping exercisers feel calm, alert and capable), but it also causes higher levels of endorphins. Scientists have also found that the high content of negative ions in fresh air may well result in an improved sense of well-being, increased alertness, decreased anxiety and a lower resting heart rate. Furthermore, most people are
familiar with the benefits of Vitamin D and sunlight. And yet, outdoor exercise is more than simply the latest consumer commercial furrow for the industry to plough; it can also offer a number of practical benefits. Primary amoung these is the fact that, by its very nature, outdoor fitness allows all the revenue opportunities that a new class/workout might, but without the additional burden on an operator’s facilities or internal operations. Indeed, by utilising outdoor space, parks and community areas for training, space can be freed up to allow for further internal activities. Clearly, this makes good finacial sense.
That said, operaters do need to address certain issues before they go ahead and set up their outdoor fitness provision. Risk assessment is top of that list, and all potential locations need to be assesessed in relation to the activity planned – those variables that wouldn’t be found indoors (traffic, lighting, uneven surfaces etc.) require careful consideration. Fortunately, in response to these challenges, UK Active has created an Outdoor Code of Practice – which offers a matrix against which health and safety can be measured for ourdoor activities.
Here is a brief checklist of other things that any potential outdoor fitness class would need to consider:
• Ensure you have the correct insurance cover for outdoor activities • Ensure all staff are suitably qualified to instruct the specific type of activity • Ensure all participants are advised to dress appropriately for the outdoor activity • Ensure a first aid kit is at hand • Ensure all outdoor equiqment is checked • Ensure the area is free from dangerous obstacles or dog fouling • Check with/seek permission from the park’s authority/district/parish council before using open space As I mentioned before, although outdoor exercise is yet to be fully explored by the
Summer 2013 | PTM | 29
industry as a whole, there are some companies that have really taken advantage of the consumer demand for the great ideas. Perhaps one of the most prominent is British Military Fitness (BMF) which not only allows members to exercise in the fresh air, but make a real virture of the elemental exercise conditions that this can sometimes create. In this context, the wind, rain and mud that could put some off is transformed into a badge of honour and pride; ultimately increasing the intensity of the endorphin rush that outdoor exercise is so adept at creating. Similarly many public sector operators and local authorities have started to offer training away from the orthodox gym environment. Walking clubs, military style or boot camp
style circuit training classes are springing up with increasing frequency across the country. However, for many private health and fitness clubs, underlying all of this, and indeed the growing popularity of outdoor training, is the fear that it is a trend that could potentially draw people away from the gym and away from clubs in general – to the extent that it could have a really damaging effect on the all important bottom line. While this is an understandable fear, the only proactive reaction is to offer members a variation that really taps into the outdoor exercise zeitgeist. With a considered strategy, and a thorough understanding of the factors that drive people out of the gym, there’s absolutely no reason why this par-
ticular trend should be solely the domain of public sector operators and local authorities. Indeed, clever planning could well find a way to link the outdoor activity with the indoor activity – thus helping the club promote and emphasise the variety of its offering.
However it is approached, the combination of scientific and social factors that has driven the popularity of outdoor exercise means that it will, I believe, continue to be something that both clubs and PTs should take extremely seriously. Along with technology, and the much publicised health-related issues facing the UK population, it might well prove one of the factors that shapes the future evolutions of the fitness industry.
BECOME A
PERSONAL TRAINER • Qualify in just 6 weeks • 12 months’ career support • Guaranteed interviews • Interest-free credit* options & funding available • Train with the elite training provider as chosen by athletes • We are preferred by the UK’s leading health clubs and operators including:
INTEREST-FREE CREDIT* NOW AVAILABLE ON PREMIER TRAINING PT COURSES
12 MONTHS’ CAREER SUPPORT GUARANTEED JOB INTERVIEWS *Interest-free credit is only available on the Diploma in Fitness Instructing and Personal Training, and other selected courses. 25% course deposit required upon booking, remaining 75% course cost can be financed through interest-free credit. Credit subject to status. Terms and conditions apply. Applicants must be 18 or over. Credit supplied by Premier Training International Ltd, Premier House, Willowside Park, Canal Road, Trowbridge, Wiltshire BA14 8RH.
30 | PTM | Summer 2013
health & fitness
FIND US ON: PREMIERGLOBAL.CO.UK/ZERO
0845 1 90 90 90
expert
Strength and Conditioning
Ask the
Answered by Garrath Pledger Course Lead for Strength & Conditioning
Q: Iâ&#x20AC;&#x2122;ve been a qualified PT for a couple of years, and am considering doing a strength and conditioning course. Is S&C just for those who wish to train elite athletes? What does an S&C coach do differently to a PT, and what opportunities are available for those qualified? A: Strength and conditioning (S&C) is the physical and physiological development of individuals who wish to achieve a greater level of performance in their chosen sport. The role of the S&C coach is to bridge the gap between the theory of training and applied training. As an S&C coach you will have the ability to apply training principles to all levels of sports people, from your local Sunday league footballer and tennis player, up to professional sports people. Itâ&#x20AC;&#x2122;s important to understand that an S&C coach wont necessarily do things differently to a PT â&#x20AC;&#x201C; both roles have a strong emphasis on coaching skills. However, there are differences in the way they approach training and how they apply their knowledge. An S&C coach could look at the sport or activity involved and where force is applied the most; what principles are more dominant ( i.e. speed, agility, power), and train the client specifically. Or they could look at the most common injuries that occur in that sport or activity and build strength to become more resistant to those. They can also play an important part in helping young athletes improve performance in the early stages of sporting development. In terms of opportunities, S&C is not just for elite sports - you can find opportunities within any sporting environment. Indeed, with the UK playing host to so many top sporting events in the near future, more and more sports are gaining funding which opens up opportunities for S&C coaches to operate on many levels.
Summer 2013 | PTM | 31
Anatomy The foot, including the tibia and fibula, is a phenomenal â&#x20AC;&#x2DC;mobile adapterâ&#x20AC;&#x2122; consisting of 28 bones. Carefully arranged and articulated to form 33 joints, the bones of the foot perform the vital function of force distribution during all forms of motion and standing. The bones can be separated into three main regions, the forefoot, mid foot and hind foot. The forefoot is made up of five metatarsals and 14 phalanges. The mid foot consists of five of the seven tarsals, the navicular, cuboid and three cuneiform bones, which form the all-important shock absorbing arches of the foot. The remaining tarsal bones, the talus and calcaneus, along with the tibia and fibula, make up the hind foot.
Understanding pronation of the foot By David Fiala - Course Lead for Sports Massage
P
ronation is a commonly used term in describing both function and dysfunction of the foot. When discussing the foot, the term pronation is often used interchangeably with eversion; however eversion is only one aspect of the multiple plane movement and joints that contribute to the ability of the foot to pronate.
A deeper understanding of foot pronation is essential to our ability to analyse and enhance human movement capabilities, and will only be gained through a thorough knowledge of the anatomy involved. 32 | PTM | Summer 2013
Three main joints To gain a general understanding of pronation it is necessary to describe the three main joints of the foot.
Talocrural joint The first joint can be found where the tibia and fibula articulate with the talus. This joint is known as the talocrural joint (TCJ), a modified hinge joint that allows dorsiflexion and plantarflexion. In motion, when the angle between the crural bones (tibia and fibula) and the talus is reduced, the movement is known as dorsiflexion - when the angle increases, the movement is called plantarflexion.
Transverse tarsal joint The third joint to discuss is the transverse tarsal joint (TTJ). The TTJ is made up of the articulation of talus with the navicular bone (talonavicular joint) and the calcaneus with the cuboid (calcaneocuboid joint) which together form an S-shaped joint linking the hind foot with the mid and forefoot. Both the talonavicular and the calcaneocuboid joints are gliding joints. Movements available at the TTJ are abduction, adduction, inversion and eversion of the mid and forefoot. Adduction occurs when the mid and forefoot deviate towards the midline, with abduction occurring when they move away from the midline. Inversion and eversion occurs when the mid and forefoot rotate around the axis of motion, inversion being a rotation of the bottom of the foot towards the midline and eversion a rotation of the bottom of the foot away from the midline.
Subtalar joint The second joint is the subtalar joint (STJ). The STJ is a gliding joint which is formed where the bottom of the talus articulates with the top of the calcaneus. Movements available at the STJ are inversion and eversion. When the angle between the talus and the calcaneus is reduced toward the midline of the body, or simply put, when the bottom of the calcaneus moves towards the midline of the body, inversion occurs - the reverse of this motion is eversion.
So what is pronation? Pronation is a composite movement, a naturally occurring “flattening” of the arches of the foot to enable the absorption of forces as weight is placed through the foot. When the “flattening” of the foot occurs it is necessary for the three main joints that were previously discussed to move relative to each other to allow for a spiralling of the bones of the foot - almost as if someone Summer 2013 | PTM | 33
Interested in Sports Massage Therapy? Book onto Premier’s level 3 or 4 Sports Massage courses today by visiting www.premierglobal.co.uk or calling 0845 1 90 90 90.
was grabbing the forefoot and hind foot and then wringing the foot out like a wet towel. To create this spiralling motion, the talocrural joint moves into dorsiflexion, the calcaneus moves into eversion at the subtalar joint and the mid and forefoot move into abduction and eversion at the transverse talar joint. A reversal of these movements - plantarflexion, inversion of the calcaneus, and adduction and inversion of the forefoot, describes supination of the foot.
Conclusion Foot pronation is hugely important to human motion. As the foot flattens into pronation on contact with the ground the surrounding muscles and fascia of the foot and lower limb will be stretched or “loaded”, just like a rubber band which has been pulled at both ends. As this stretch is released, the stored energy created by the original loading will be transferred back into the bones of the foot and lower limb. This action creates an explosive unwinding which returns the foot to its original position, ready for the next ground contact in the gait cycle. It should be clear that any loss of foot pronation, or indeed excessive pronation, will have significant and often detrimental implications for the entire kinetic chain, and our movement capabilities. Therefore, prior to creating a postural or functional correction programme for any individual, it’s worth considering how restrictions at any of the three main foot joints will impact on the foot’s ability to pronate.
34 | PTM | Summer 2013
expert
Answered by Rachel Hobbs Course Lead for Exercise to Music
Exercise to music
Ask the
Q: As an Exercise to Music instructor, what can I recommend when my class asks me about nutrition to maximise the benefits of attending regular classes? A: As a Level 2 exercise to music instructor, you are qualified in the ability to plan and deliver safe and effective group exercise to music sessions. Often the participants in the class will be attending in order to improve their health or components of physical fitness - such as muscular endurance or cardiovascular fitness - as well to enjoy the social benefits. In order to maximise these health and fitness benefits participants may ask their instructor what would be the best diet to follow. If no nutrition qualifications have been obtained in addition to the Level 2 Exercise to Music qualification, you are not insured to provide personalised meal plans, however you can echo the nutritional information provided by the government’s ‘Eat Well’ plate.
Day to day recommendations: • Base your meals on starchy foods • Eat plenty of fruit and vegetables • Eat more fish – aim for 2 portions of oily fish per week • Cut down on saturated fat and sugar • Cut down on salt • Drink 6-8 glasses of water per day • Always eat breakfast
seed oil; OR wholegrain bagel, peanut butter, apple; OR baked potato, tuna, salad, cheese • 1 hour pre exercise: faster releasing carbohydrate source. e.g. banana or small cereal bar
During-class recommendations for the average exerciser: Unless the class is over 60 minutes or the participants are attending two classes back to back, water should be sufficient. However if exercising for more than an hour a participant may require some carbohydrates to keep blood glucose levels high enough. • Squash – not the sugar free variety • Juice and water (50:50) • 250ml energy drink
Post-class recommendations for the average exerciser: • Immediately ensure any fluid loss is replaced • Within 3 hours of exercise: replace carbohydrates and proteins used during exercise to prevent muscle breakdown. e.g. lean mince, rice, green beans; OR flapjack, 250ml milk; OR tuna sandwich, banana.
Pre class recommendations for the average exerciser: • 3-4 hours pre exercise: mixed macronutrient based meal – carbohydrates, fat and protein. e.g. wholegrain pasta, chicken, spinach, rapeSummer 2013 | PTM | 35
Evolutionary fitness hardware vs. software
By Kesh Patel - Research & Development Manager
In recent years, the term ‘evolutionary’ has become commonplace in the vocabulary of fitness professionals when describing aspects of health, such as fitness, nutrition and lifestyle. Yet, many still remain confused as to what this really means in terms of how it can impact modern living in a positive way. Whichever way this term has been construed, it has nevertheless given birth to a strong following, with many believing that evolutionary fitness has the potential to become an industry game-changer. The aim of this introductory article is to explore a few of the thoughts and ideas that may help us understand how evolutionary principles are related to, and can impact on our health.
Definition of terms
In the words of Socrates, ‘the beginning of wisdom is a definition of terms’, so let’s start here. Evolution can be defined as the change in the inherited characteristics of biological populations over consecutive generations. Within this definition, phylogeny is 36 | PTM | Summer 2013
concerned specifically with the evolutionary history of a species; and ontogeny pertains to the developmental history of an organism within its own lifetime. Simply put, in the context of human health and fitness, these definitions suggest we should not only consider how our bodies function from an ancestral perspective, but also how our bodies change during our own lifespan.
Human timeline
Most of the human genome comprises genes selected during the Paleolithic era in Africa - a period that lasted from about 2.5 million years ago to 11,000 years ago. The time between 11,000 years ago to modern day represents approximately 366 human generations (just under 0.5% of the history of human existence). The Industrial Revolution and the Modern Age, which mark the beginning of the western lifestyle, represent only seven and four human generations, respectively. Therefore, the modern lifestyle as we know it is just a blip on the timeline of human existence, and this suggests that it’s highly unlikely
that genetic adaptations that allow us to thrive on modern lifestyles have occurred. To put it another way, we have huntergatherer hardware, but we are running modern day (incompatible) software. Such an incompatibility is thought by a number of scientists to be the root cause of many diseases of modern civilisation, including diabetes, obesity, heart disease and physical impairment. For many, such information has spurred a significant change of thought towards the adoption of lifestyles more aligned with those of huntergatherers. However, for the vast majority, there are a number of demands of modern living that cannot be changed, for example, work life, time constraints and financial status. Therefore, a challenge still remains for health and fitness professionals - can we effectively modify and improve our lifestyles using evolutionary principles, yet still meet the demands of modern living? In considering the answer, let’s examine the purpose of evolution.
Evolution’s purpose Reproductive fitness and ageing
Adopting a Darwinian perspective, evolution is all about survival. To support survival, we have the ability to reproduce (species propagation). In modern humans, reproductive fitness has a shelf life, after which time there is a significant change to our physiology, as well as a generally observed decline in lean tissue and metabolic fitness – often referred to as the ageing process. Indeed, there is a strong argument that past reproduc-
tive age, humans have a lower capacity to deal with stochastic insults, and consequently become prone to increased risk of disease and physical impairment. When we no longer need to reproduce, does evolution stop caring about us? In any case, the key message seems to be that to remain healthy in a modern lifestyle, it’s important to move backwards in evolutionary terms, towards more ancestral eating and activity patterns – and striking a balance between both is likely to be highly protective as we age. There is no greater testimony to this protective function than that observed in modern huntergatherers. These populations do not age the way we do because they generally remain lean and muscular well into later life.
Adaptive capacity
Survival is also about having the capacity to adapt and build resilience to meet the demands of our environment. Adaptive capacity, whether physical, metabolic or psychological is essential for our survival. However, the evolutionary principles behind acquiring this capacity are often misinterpreted. In developing adaptive capacity, evolution doesn’t care about optimums. What does matter is that our capacity matches the environmental demands at any given time, and that we have the ability to adapt efficiently if it doesn’t. One of the challenges of modern living is that much of our efforts to improve health are based on unnecessary performance measures that tend to
result in linear lifestyles. Our eating and activity patterns often ask questions such as How much do you weigh? How many calories does it have? How much weight can you lift? How fast can you run? If we apply an evolutionary filter, a different question comes out – How skilful/efficient are you? And this is a particularly important question in the context of physical capacity. In building physical adaptive capacity, the question of endurance vs. strength/ power often arises. While there is compelling evidence that humans are well suited anatomically and physiologically to endurance activities (such as walking and running), there is no doubt that adaptation to shorter bursts of higher intensity activity is also important. Both types of activity are beneficial to human health, yet what is often misunderstood is that evolution is also interested in an economical approach – one that provides maximum return on investment. To support this idea, skill becomes an important factor. Whether you are hunting down your prey for several miles, or are using lifting/carrying/throwing movements - when done with skill, you’ll enjoy economy of effort (and reduced risk of injury) and a high return for your investment. When applying these thoughts to modern lifestyles, the inclusion of endurance and strength/power activities within our daily lives makes sense, especially when performed in a random way that matches environmental demands, e.g. combining endurance-based locomotor patterns with high intensity manipulative activi-
ties. Furthermore, the rigidity of modern lifestyles is slowly down-regulating our senses through technology, and this consequently interferes with our feedback, and ultimately reduces adaptive capacity. To this end, many evolutionary fitness methods will employ barefoot and bodyweight activities to maximise proprioceptive feedback from both the environment and the body itself.
Summary
The application of the principles of evolutionary biology to modern day health is a highly debateable yet intriguing topic. This process invariably requires sound scientific enquiry and philosophical insight, and will no doubt involve a paradigm shift in current thought. Key to this process is viewing modern lifestyles through an evolutionary lens, and exploring purposeful ways of aligning this perspective with the demands of the modern landscape. By doing so, we can begin to delineate our current way of living and rebuild this into more natural patterns that are essential for functional health and longevity. Summer 2013 | PTM | 37
A Premier
choice Written by Debra Stuart
Until the last few years, it has become increasingly more unusual for young people not to go to university. However, in recent years, this dynamic has begun to shift the other way once more. The cost now involved in University higher education is at worst completely prohibitive, and at best severely discouraging; forcing young people across the country to re-assess their options in regard to carving out a rewarding career pathway. However, one silver lining that does exist (and is far more affordable!) is vocational training courses – which can often provide the practical work experience that University courses cannot. Indeed, if you are interested in the health and fitness industry then Premier Training International’s course range is one such option that undecided potential students would be wise to consider. It’s a focused and straightforward alternative for school and college leavers, and those who want to change career (at any stage of their life). When placed in comparison with the 38 | PTM | Summer 2013
practicalities of university, the plain facts make it a genuinely persuasive option.
For example, to become a fully-qualified personal trainer with Premier (via the company’s flagship Diploma): - instead of three years theoretical study in a sports science degree, try six weeks vocational full-time tuition; - instead of £27,000 fees, try £3,450, with funding available; - instead of having to take practical qualifications upon graduation in addition to a degree, get both practical
and theoretical training all in one. This Diploma, or, to give it its full title, The Diploma in Fitness Instructing and Personal Training, will put graduates in the qualified position to choose if they want to set up their own PT business, or simply further explore their career options within the industry. However, many young people who want to go to university straight from college (or after a gap year or two) crave the social experience of university; the feeling of learning alongside their peers. And yet, while this is certainly an ex-
students learn with their fellows in an environment where discussion and debate is both progressive and encouraging tremely valuable part of being a student, the experience of having a learning community, or a group with whom you can share the education, is equally prevalent on a Premier Training course. Just as they would at university, students learn with their fellows in an environment where discussion and debate is both progressive and encouraging. As a result students have the same opportunities to make and build lasting
relationships and friendships fuelled by common interest.
CONTACT US
Ultimately it’s about choosing the best option for you. For some, university is still the best environment in which to learn -- but if you would like to develop a career in health and fitness, a Premier Training Diploma is a cost-effective, convenient and flexible alternative that puts students on a clear career pathway.
For more information about Premier Training International please visit
premierglobal.co.uk
Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Total Group Instructor Trainin Studio Conditioning Instructor Training Advanced Nutrition for Weight Management AdvancedFIND Nutrition for Physical Performance Nutritional Advice for US ON: Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training T R A I N I N G I N T E R N AT I O N A L ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advanced Nutrition for Weigh Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Total Gr Instructor Training Studio Conditioning Instructor Training Advanced Nutrition for Weight Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Total Padwo Instructor Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First A Studio Cycle Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advanced Nutrit for Weight Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Natal Exerc Programmes Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor Training Suspended Industry-leading fitness qualifications Movement Instructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Total Gr Top up yourAdvanced qualifications and REPs points Performance Instructor Training Studio Conditioning Instructor Training Advanced Nutrition for Weight Management Nutrition for Physical Maximise your earning potential Nutritional Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Total Padwo Instructor Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First A Training venues nationwide Studio Cycle Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advanced Nutrit Face-to-face courses and online study for Weight Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Natal Exerc Train with theKettlebell elite training provider Training Suspended Programmes Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Instructor as chosen by athletes and top PT’s Movement Instructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Total Gr Instructor Training Studio Conditioning Instructor Training Advanced Nutrition for Weight Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Total Padwo Instructor Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First A Studio Cycle Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advanced Nutrit for Weight Management Advanced Physical Performance Advice for Physical Activity Award in Designing Pre and Post-Natal Exerc *This limited offer will be validNutrition on selected 1for & 2 day CPD courses which are bookedNutritional and paid for online (not valid with any other offers). Terms and conditions apply. Please refer to our website. Programmes Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Total Gr
STRETCH YOURSELF AND YOUR CAREER WITH PREMIER
0845 1 90 90 90
PREMIERGLOBAL.CO.UK/STRETCH
ENTER ONLINE
AND WIN CPD COURSES!
The health care challenge
the fat man shapes up By Julian Berriman Research & Development Director
Green shoots of engagement In my previous article I discussed the challenges faced by our society and by the medical profession in meeting the current epidemic of chronic ill health against a backcloth of economic stringency and slashed budgets. While this represents a considerable obstacle for ‘the fat man’ of Europe, as the UK has been described, to drag his considerable, but failing frame up and over, I also highlighted the opportunity this represents for our industry. GPs and the health service in general need to stem the flow of the unwell into their hospitals that’s threatening to swamp their already overrun human and physical resources. Consequently, we are see40 | PTM | Summer 2013
ing the green shoots of a new willingness to engage with our industry in providing the sorts of preventative care that physical activity can provide.
Negotiating change within a changing landscape If we are to fully support the medical community it will be important to understand how the services it offers will be formulated and funded, and how our industry can interact with and benefit from these processes. Brace yourself, now for the technical bit! Up until recently Primary Care Trusts (PCTs) were responsible for all aspects of local healthcare spending. However,
from April 2013 GPs have been given a new role as commissioners of services and will take over financial control from PCTs (which now no longer exist). In order to co-ordinate the decisions of GPs in each NHS region, GP surgeries have grouped together to form Clinical Commissioning Groups (CCGs). These groups as well as GPs also involve a broad range of clinical professionals, and operate in partnership with local communities and councils. To provide an idea of scale, there are 211 CCGs altogether, commissioning care for an average of 226,000 people each. All of the 8,000 GP practices in England are now part of a CCG. In 2013/14 they will be responsible for a budget of £65 billion, around 60 per cent of
the total NHS budget. In tandem with the implementation of CCGs on 1st April 2013, all local authorities received a ring-fenced budget (a share of around £5.2 billion based on 2012/13 funding) exclusively for public health spending. Each authority has established a Joint Strategic Needs Assessment (JSNA) in which they set out how they intend to address local health and social care needs; this is then reflected in their Joint Health and Wellbeing Strategies (JHWS). Those local authorities who meet their JSNA’s through their JHWS’s (told you it was technical!) will be rewarded with health premiums. A JSNA for a local community will provide the following information: • An analysis of various data that describes the status of health and wellbeing in the community • A summary of the health inequalities that exist • An overview of local community views • An overview of evidence on the effectiveness of existing interventions • The resources and assets that communities have available to help address the identified needs • A summary highlighting the key findings A key post in controlling the local authority public health purse strings will be the Directors of Public Health who are fundamentally the ambassadors of health issues for the local population. In turn, these individuals and the local au-
thorities they sit within will be guided by Public Health England, the new national public health service. The final grouping we should be aware of is the local Health and Wellbeing Boards (HWBs). These are where the CCGs and local authorities come together at a local level to ensure a co-ordinated approach in the funding and development of preventative public health programmes. These HWBs also include elected and patient representatives to ensure that strategies truly match the health and wellbeing outcomes of the people in their area. So, in diagrammatic form we
can identify the following organisational interactions:
Preparing for the ‘80 percenters’ Running in parallel with the industry need to understand public health planning and commissioning services is the need to ensure that our service deliverers – our managers, instructors and trainers - are equipped to cope with the demand that the new drive toward reinvigorating public health provision will bring. If we are currently only attracting 12.1% of the UK population to our fitness facilities how Summer 2013 | PTM | 41
can we best meet the needs of the ‘80 percenters’? If these hoards of potential members are not currently engaged with what we do and if many of them, as would seem likely, are not drawn to physical activity, how must we adapt our offering and the skills of our workforce to better meet their needs and attract them to what we do? This is a big question, but a few pointers follow.
The power of empathy Firstly, I would suggest we talk to them - stop prescribing and directing and start to listen and facilitate. We need to sit down with each and every potential member and ask why they are not presently engaged with physical activity, what they would want to engage in and what they would like to achieve. In short, we need a much greater emphasis on empathy and support through an informed approach to behavioural management. One such behavioural approach is motivational interviewing which is already in common usage within medical circles and has much to offer our sector. Motivational interviewing is: “…a collaborative, personcentred form of guiding to elicit and strengthen motivation for change”. Miller and Rollnick (2009)
42 | PTM | Summer 2013
A physical activity community Just as with each JSNA, community must also be at the centre of what we do. Managers, instructor and trainers must have an understanding of the community, its health needs and its resources and assets. Only when this understanding is achieved will any attempt to engage with that community be successful. There has been much talk of fitness facilities as ‘community hubs’ but they will only become such hubs if the offering within the hub is relevant and efforts are made to reach beyond its walled confines and infiltrate the physical and social community itself. As well as engaging with the local community we must also attempt to engage with the medical community. This will firstly be borne out of our attempts to understand their world but also will require that we show that our service deliverers are sufficiently equipped to deal with their likely customers. Yes, so called ‘soft skills’ as personified in motivational interviewing and an appreciation of community will be key, but so also will be an ability to deal with some of the clinical conditions that will present themselves when we attempt to appeal to a wider audience. This
again is all about education and training.
Partners in health So, if we are truly to impact on the health of the nation and transform that fat man to his svelte ideal, we must first work hard to understand the political and organisational structures we will need to approach, with the hand of partnership extended. We must also begin to think ‘out of the box’ in terms of what our core offering looks like and how it is presented to our customer. Such an approach will inevitably lead to a consideration of how we best educate our workforce. This in turn, should be underpinned by a desire to reach out to communities, to move away from a directive toward a more empathetic approach with our customers, and to up skill the workforce with the necessary technical skills to engender confidence with our medical partners.
Ask the
expert ViPR training
Answered by Paul Edmonson - Course lead for ViPR training
Q: I’m a long-time advocate of training with free weights. Why should I use a ViPR instead of a barbell? That’s a great question! The barbell is perfectly suited for linear lifting patterns such as squats, deadlifts, bench, and presses. These exercises increase the ‘time-under-tension’ which yields a greater adaptation for cross sectional muscle size (hypertrophy). However, this should not be our only objective when training and conditioning. In daily life and sport, shifting (as well as lifting) is equally important. The linear aspect of lifting does come with a disadvantage – compression of joint structures, squeezing water out of the associated tissues, and limitations in the neural effects necessary for optimal performance. If lifting is moving mass up in a field of gravity, shifting is moving mass through a field of gravity... and ViPR is a tool that has been created to do both of the above. Shifting allows mus-
cles to rhythmically turn on and off, creating efficient movement and speed. Secondly, during shifting patterns, muscles tend to contract isometrically which increases the tension regulation of tendons and fascia in the body - which can then return more energy to the body (compared to muscles) and do it with greater force. Because of the heightened ground reaction force with shifting, there is a spread of information into the fascial system of the body (which is 10
times more proprioceptive than muscles) resulting in more coordinated, skilful movement. This in turn drives the neural system (through enhanced proprioception) in becoming more reactive - which can protect our bodies better against injuries. Fascia relies on movement in three planes with varying loads and differing tempos, and if fascia can help our muscular system move the body, then it’s important to add shifting patterns to our training… and ViPR does just that! Summer 2013 | PTM | 43
Model - Richard Scrivener
The sled
workout By Andreas Michael
The sled workout provides a total body workout, whether you’re looking to increase strength and power while sprinting, anaerobic conditioning or a brand new way to train outside of the gym environment. Easy loading for added resistance, this workout will get your heart pumping and the endorphins flowing.
T
he Jordan performance sled with harness is plate loaded and made with a solid steel frame, has a unique push/pull design and can be loaded up to 140kg. The sled is a highly durable piece of equipment that is ideal for outdoor training.
44 | PTM | Summer 2013
Product Information • Solid steel frame • Unique push/pull design • Multi point harness for comfortable use • Increase load up to 140kg • Colour: Silver • Weight: 24kg
with a 30 seconds rest between each exercise and repeat twice more. (3 laps)
Advanced: Increase the sled weight again by loading with plates, perform each of the exercises in a circuit format for one minute each with no rest, and perform 4-5 circuits.
Sled push: • Stand in a ‘ready’ split stance, grasping the uprights and maintaining neutral spine. • Drive the sled forward to a predetermined point. • Turn the sled and push back to the starting point.
The workout: Mark out a 20 meter distance with marker cones.
Beginner: Perform each of the exercises for 1 set of 30 seconds with one minute rest in between each exercise and repeat. (2 laps)
Intermediate: Increase the sled weight by loading with plates; perform each of the exercises for one minute
Quickly turn around and assume the start position for the next round. Summer 2013 | PTM | 45
Sled sprints: • Wearing the harness attach a cord to the fixing point on the sled. • Stand in a ‘ready’ split stance, and face away from the sled, with the cord a full reach. • Drive forward into a sprint until you reach the set distance. • Turn around and assume the start position.
Sled crawl: • Wearing the harness attach a cord to the fixing point on the sled. • Stand in a sprinter’s start and face away from the sled, with the cord a full reach. • Crawl forwards with a controlled speed until you reach the set distance. • Quickly turn around and assume the start position. • Repeat for time
Workout powered by
Functional Fitness Specialists
Ask the
expert Running technique Answered by Kesh Patel Research & Development Manager, and Certified Running Coach Q: I am a keen runner (5K and 10K) and have always been told that the key to improving my fitness is through manipulation of distance and time. While this has resulted in some improvement, I’m starting to wonder whether technique is also important. Can technique training help to improve my running fitness? Are there any running specific drills I can use to support and enhance my technique? Thank you for your question. As with any other movement, running is a skill, and this makes technique an important factor. In answer to your first question, it’s important to consider that being efficient and injury free are also important factors of fitness – it’s not all about distance and time. And this is where technique can improve your fitness. As humans, our pathway to running skill begins in our early years, and is consolidated by a series of important developmental milestones – which are based around standing, squatting, walking and jumping. There-
fore, it makes sense that such movements should form the basis of any running (or movement) technique programme. As adults, we take these movements for granted, and assume we have mastered them; in reality, few of us are capable of performing these movements efficiently and skilfully. In answering your second question, a large amount of proprioceptive feedback comes from the plantar surface, and re-connecting your feet to the ground is vital to good running technique. Daily toe-ga exercises can really help in restoring awareness, strength and mobility in the foot, particularly through the big toe, which is a key player in proper running technique. The ability to deep squat is also a fundamental movement to be mastered and can help unblock restrictions at the ankle, and improve posture and balance. Finally, plyometric exercises at 180bpm will help to drill optimal cadence patterns. It’s also important to consider that efficient, natural running technique uses a forefoot strike, and this is best coached in bare feet in a safe environment, such as on a
treadmill. When making the transition outside, it’s important to choose appropriate footwear that allows for maximum proprioception and offers a good level of protection for the foot. To get the best out of technique drills and to ensure that your transition to a natural forefoot strike is efficient and injury free, I suggest you seek out a qualified barefoot running coach, or even educate yourself by enrolling onto a running technique course – where you will receive expert instruction and coaching on efficient, injury free running technique.
Summer 2013 | PTM | 47
Back yard
workout Summer circuits
By Kesh Patel - Research & Development Manager Models - Lisa Adelle Welham & Natalie Jowett
We all know exercise is good for us, but taking our training outdoors adds a few important, yet understated advantages. Studies that explore the benefits of exercising outside consistently show that participants report enjoying outdoor activity more and so, according to psychological testing, score higher on measures of enthusiasm, vitality, pleasure and self-esteem – with lower scores on tension, depression and fatigue.
W
hen exercising outside, you’ll immediately reap the stress-reducing benefits of being in the fresh air; and as the weather improves, exposure to direct sunlight will undoubtedly enhance your mood (not to mention your tan!). Training outside doesn’t mean you need to trek down to your local park or head out into the countryside – you have all the resources you need right in your own back yard – only space and bodyweight required.
The workout 1. Prisoner speed squats 2. Mountain climbers 3. Alternating butt kicks 4. Burpees 5. Jumping jacks 6. Push up 7. Jumping alternating lunges 8. Plank
48 | PTM | Summer 2013
Performance options There are several options when performing the above circuit: • Tabata circuit – 20 seconds on, 10 seconds off, with each exercise performed as fast as possible under control. Take 30-60 seconds rest at the end and repeat 4-6 times. • Repetition circuit – perform a set number of reps for each exercise, for example, 30 reps. Follow the circuit taking 20 seconds rest between exercises. Repeat the circuit 3-5 times. • Timed circuit – similar to Tabata, except using longer intervals. For example, 60 seconds on, 30 seconds off. Repeat the circuit 3 times.
Workout plan Try the following bodyweight circuit-style workout in your back yard or suitable outdoor space. Don’t forget to include 5-10 minutes of a dynamic warm up and cool down.
Interested in finding out more about outdoor fitness training? Then the Premier Total Group Training course is for you. Visit www.premierglobal.co.uk or call 0845 1 90 90 90 to book your place. Summer 2013 | PTM | 49
1. Prisoner speed squats Feet shoulder width apart, hands behind head. Squat as low as possible, as fast as possible with good form. As a progression, reach arms overhead; for added intensity, jump a few inches off the floor.
2. Mountain climbers In a push up position, bring each knee towards the chest in an alternating fashion, as fast as possible. As a progression, bring each knee to the same-side elbow; for added intensity, bring each knee to the opposite elbow.
50 | PTM | Summer 2013
3. Alternating butt kicks As you run on the spot, rapidly pull each heel towards the butt, alternating as quickly as possible. Aim to kick the butt each time and maintain good posture throughout, keeping the chest lifted.
4. Burpees From standing, crouch down, kick the legs back to a push up position. Jump the legs back and return to standing. Perform as quickly as possible. As a progression, you can add a small jump as you return to standing.
Summer 2013 | PTM | 51
Jumping jacks Stand with arms by your side. Jump the legs out sideways as you side raise the arms overhead. Return and repeat continuously as fast as possible. A variation is alternating scissor kicks â&#x20AC;&#x201C; same exercise except arms and legs move forwards/backwards.
Push up Hands shoulder width apart, legs straight. Keep the core engaged as you lower the body to the ground and return. Perform as quickly as possible. This exercise can be regressed to the box position, or progressed to a feet-elevated position.
52 | PTM | Summer 2013
Jumping alternating lunges From standing, jump into a lunge position. Drop down as far as comfortable before rapidly jumping up and switching legs. Continue alternating as quickly as possible. As a progression, position the arms overhead.
Plank End your circuit with another old classic that will really challenge your core whilst your heart rate is elevated! Perform the exercise on the elbows or in the full push up position. Keep the glutes and leg muscles engaged throughout. As a progression, you can add a leg lift; as a variation, perform the side plank. Note this is the only exercise in the circuit that focuses on an isometric hold instead of a set number of reps â&#x20AC;&#x201C; adapt holding times as necessary.
Summer 2013 | PTM | 53
Perfect Posture
Prevents Poor Performance By Ben Pratt - Tutor Manager
In a world that requires us to engage in repetitive movements and to adopt long term set positions the impact on human posture and movement capacity has become significant. Office employment, manufacturing work, packaging lines, schooling, computer gaming, driving, commuting, long distant flights and many other elements of modern living dictate our bodily positions on a daily basis. As human posture adapts to our modern environment the knock on effect on our movement capacity can have negative implications on physical fitness and movement purity.
P
osture has been defined as the attitude or position of the body and should fulfil three important functions: 1. It must maintain the alignment of the bodyâ&#x20AC;&#x2122;s segments in any position: supine,
54 | PTM | Summer 2013
prone, sitting, quadruped, and standing 2. It must anticipate change to allow engagement in voluntary, goal-directed movements such as reaching and stepping 3. It must react to unex-
pected perturbations or disturbances in balance or centre of gravity This clearly indicates that posture includes both an active and static state of being. It is vital for balance and control
of the body when motionless as well as during a wide variety of different types of human movement. To provide for long term health of the spine and joints, optimal postural position is a desirable goal at all times when holding static positions, such as sitting and standing, but also during daily movement and physical activity. This is much easier said than done as postural position is predominantly controlled through subconscious neural controls. The conscious mind is primarily focused on goal oriented movement and not on the exact positioning of the joints required to ensure each minor element of a larger movement is effective. However, the body has numerous sensory receptors found within the muscles and joints to help provide feedback regarding limb and spinal position, speed of movement and forces passing through the muscles and joints in order to subconsciously control the response required for each one of these factors.
Effects of dysfunction Where muscular dysfunction has crept in and movement purity has become corrupted, the control of subconscious movement may no longer fall within an optimal range. Such adulterated movement will likely lead to a shift in centre of gravity, faulty loading mechanics through the muscles and uneven forces passing through the joints. If left unchecked the chronic application of such movement impurity can lead to muscular tension, fascial adhesions, joint wear and tear and gradual breakdown of important structural tissues. This undesirable outcome can however be managed and reversed if a suitable corrective strategy is introduced and applied. Such a strategy should involve a carefully planned process of adjustment and relearning of motor control.
Building a corrective strategy An effective way to support a client and plan to correct their faulty movement patterns is as follows:
1. Carry out a postural assessment 2. Assess movement purity and identify any dysfunction 3. Determine a corrective strategy based on the assessment observations 4. Mobilise joint range of motion where limitations exist 5. Select appropriate corrective movement exercises 6. Apply an appropriate level of intensity to ensure good position and technique 7. Gradually progress the challenge provided movement purity is maintained In order to understand this process better, here is an example of how this may be carried out on a specific segment of the body - spinal-pelvic-hip function. This example will investigate movement available on the anterior aspect of the pelvis.
Assessment results Relevant postural observations: • 2 inch anterior pelvic tilt on both sides • Lumbar lordosis present • Knees hyperextended • Ankles plantarflexed Relevant movement observations during split stance overhead reach: 1. 2. 3. 4.
Restricted hip extension Excess lumbar extension Restricted thoracic extension Restricted shoulder flexion
Corrective strategy Selected mobilisations to address hip extension, thoracic extension and shoulder flexion. Each should be performed under controlled movement conditions and gradually aim to improve the range of motion at the relevant joint. 30-45 seconds of continuous mobility work for each area should be sufficient. Summer 2013 | PTM | 55
Sagittal anterior hip mobilisation
Sagittal shoulder mobilisation
renewed range of motion. The following series of exercises will follow directly on from the relevant mobilisations. Providing good form can be maintained, approximately 15-20 repetitions of each exercise should be executed. However, if form fails the exercise must be terminated immediately or the nervous system will be stimulated through incorrect movement patterns.
Active plank with hip drive
Thoracic extension mobilisation
56 | PTM | Summer 2013
Following an increase in joint range of motion it is important to develop neuromuscular activity within the new range of motion that has been created. If 10 degrees of range has been developed at the shoulder, for example, the nervous system will be unfamiliar with firing muscle tissue associated with controlling the shoulder within this new 10 degrees at the end range of shoulder flexion. Therefore the muscle tissue needs to receive a low level of stimulation at this end of the movement spectrum to help â&#x20AC;&#x2DC;informâ&#x20AC;&#x2122; the nervous system of how to respond at this
Sagittal shoulder wall drive
Whilst no specific exercise has been drafted in to target thoracic extension, both corrective exercises detailed will involve as a secondary motion a degree of thoracic extension which will stimulate a level of neuromuscular control.
Summary The underlying principles in this corrective process are to assess motion, restore motion where it has been lost and then ensure the neuromuscular system has the capacity to control and respond to movement within the new range of motion that has been developed. This simplifies the corrective process to be focused on movement and joint mechanics and allows the body to determine how to balance things out with the surrounding muscle tissues. If the focus is on restoring joint motion rather than addressing individual muscle tissues, it becomes more likely that a broader impact can occur leading to overall better joint mechanics and health.
Interested in finding out more about postural assessment and corrective exercise (PACE)? Then Premier’s latest PACE course is for you! Visit www.premierglobal.co.uk or call 0845 1 90 90 90 for more information.
Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Total Group Instructor Trainin Studio Conditioning Instructor Training Advanced Nutrition for Weight Management AdvancedFIND Nutrition for Physical Performance Nutritional Advice for US ON: Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training T R A I N I N G I N T E R N AT I O N A L ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advanced Nutrition for Weigh Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Total Gro Instructor Training Studio Conditioning Instructor Training Advanced Nutrition for Weight Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Total Padwo Instructor Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First A Studio Cycle Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advanced Nutrit for Weight Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Natal Exerc Programmes Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor Training Suspended Industry-leading fitness qualifications Movement Instructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Total Gro Top up yourAdvanced qualifications and REPs points Performance Instructor Training Studio Conditioning Instructor Training Advanced Nutrition for Weight Management Nutrition for Physical Maximise your earning potential Nutritional Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Total Padwo Instructor Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First A Training venues nationwide Studio Cycle Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advanced Nutrit Face-to-face courses and online study for Weight Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Natal Exerc Train with theKettlebell elite training provider Training Suspended Programmes Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Instructor as chosen by athletes and top PT’s Movement Instructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Total Gro Instructor Training Studio Conditioning Instructor Training Advanced Nutrition for Weight Management Advanced Nutrition for Physical Performance Nutritional Advice for Physical Activity Award in Designing Pre and Post-Natal Exercise Programmes Tri-Planar Kettlebell Instructor Training Total Padwo Instructor Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First A Studio Cycle Instructor Training Certificate in Exercise to Music Total Group Instructor Training Studio Conditioning Instructor Training Advanced Nutrit for Weight Management Advanced Physical Performance Advice for Physical Activity Award in Designing Pre and Post-Natal Exerc *This limited offer will be validNutrition on selected 1for & 2 day CPD courses which are bookedNutritional and paid for online (not valid with any other offers). Terms and conditions apply. Please refer to our website. Programmes Tri-Planar Kettlebell Instructor Training Total Padwork Instructor Training ViPR Training Kettlebell Instructor Training Suspended Movement Instructor Training Running Technique Instructor Training First Aid Studio Cycle Instructor Training Certificate in Exercise to Music Total Gro
STRETCH YOURSELF AND YOUR CAREER WITH PREMIER
0845 1 90 90 90
PREMIERGLOBAL.CO.UK/STRETCH
ENTER ONLINE
AND WIN CPD COURSES!
Summer 2013 | PTM | 57
Courses available within the Premier Portfolio Get Qualified – Become a Personal Trainer
Advanced Skills Courses
Diploma in Fitness Instructing & Personal Training QCF
Diploma in Exercise Referral (20 REPs points)
Certificate in Fitness Instructing (Level 2 – 20 REPs points)
Studio Conditioning Instructor Training (16 REPs points)
Certificate in Personal Training (Level 3 – 20 REPs points)
Award in Designing Pre- and Post-Natal Exercise Programmes (20 REPs points)
Reach Level 4
Award in Preparing to Teach in the Lifelong Learning Sector (20 REPs points)
Diploma in Specialist Exercise (Low Back Pain) (20 REPs points)
Postural Assessment and Corrective Exercise Instructor Training
Diploma in Specialist Exercise (Obesity and Diabetes) (20 REPs points)
Nutrition Courses
Certificate in Exercise for the Management of Low Back Pain (20 REPs points)
Advanced Nutrition for Weight Management (4 REPs points)
Certificate in Exercise and Nutritional Interventions for Obesity and Diabetes (20 REPs points)
Advanced Nutrition for Physical Performance (4 REPs points)
Fitness Courses
Massage Courses
Functional Fitness Courses
Level 3 Diploma Sports Massage (20 REPs points)
Tri-Planar Kettlebell Instructor Training (16 REPs points)
Level 4 Diploma in Sports Massage Therapy (20 REPs points)
Total Padwork Instructor Training (16 REPs points)
Certificate in Neuromuscular & Soft Tissue Mobilisation Techniques
ViPR Training Kettlebell Instructor Training (8 REPs points) Suspended Movement Instructor Training (8 REPs points) Running Technique Instructor Training (8 REPs points) First Aid
Certificate in Applying Objective Physical Assessments Certificate in Corrective Exercise for the Management of Common Injuries Pregnancy & Post Natal Massage/Remedial Therapy
Group Exercise Courses
Online COURSES
Studio Cycle Instructor Training (8 REPs points)
An Introduction to Kettlebell Training
Certificate in Exercise to Music (20 REPs points)
Nutritional Advice for Physical Activity (4 REPs points)
Total Group Instructor Training
Obesity Myths Fuelling Exercise for Physical Activity Power Club Training Padwork Training Advanced Kettlebell Training Medicine Ball Training Suspended Movement Training *This limited offer will be valid on selected 1 & 2 day CPD courses which are booked and paid for online (not valid with any other offers).
Premier Venues
Edinburgh Glasgow
Leeds
Sheffield
Nottingham Central
Warrington
Cheshire Oaks
Teeside
Newcastle
Carlisle
Nottingham South
Manchester Milton Keynes
Leicester Liverpool
Birmingham South
Cambridge
Welwyn Garden City Oxford
Birmingham Central
Colchester
Birmingham North
Chigwell
Cardiff
London Bristol Reading
Dartford
Swindon Bath
Crawley
Windsor Guildford
Bournemouth
Raynes Park
Brighton Exeter
Central office contact details Premier Training International Top Floor Windsor House Ermine Business Park Huntingdon Cambridgeshire PE29 6XY United Kingdom T 0845 1 90 90 90 E courses@premierglobal.co.uk
Teddington
Southampton
Socialise with us... http://www.facebook.com/premier.pt http://twitter.com/PTInternational http://www.premierglobal.co.uk http://www.youtube.com/user/PremierTrainingPTI
For more information please contact our National Sales Team on 0845 1 90 90 90 or visit our website at www.premierglobal.co.uk Summer 2013 | PTM | 59
VISIT OUR SHOWROOM Wolverson Fitness Willenhall Business Park, Wallsall Street, Willenhall WV13 2DY 60 | PTM | Summer 2013 Tel: 01902 638174
SHOP ONLINE www.wolverson-fitness.co.uk sales@wolverson-fitness.com FACEBOOK: WOLVERSON FITNESS TWITTER: @WOLVERSONFIT