OPS CORE MAGAZINE WINTER ISSUE 2014 by Wayne David Clark

OPS 1

â&#x20AC;Š

WINTER ISSUE 2014

core M A G A Z I N E

Featured Articles mirror gait retraining for the treatment of patellofemoral pain

exercises that target the gluts

the importance of reactive / Power training

the efficiency of resistance training using unstable surfaces

pilates and the hamstrings TRAINER SPOTLIGHT KYLE CHEUNG

www.opstudiohk.com

Optimum Performance Studio brings a refreshing perspective and sense of purpose to the business of Performance Education and training. Optimum Performance Studio also brings with it a sense of pride and ownership when it comes to fitness education and training.

HONG KONG’S PREMIER EDUCATION & FUNCTIONAL 2 TRAINING FACILITY

OPTIMUM PERFORMANCE STUDIO

WINTER issue 2014

From the Editor Thank goodness for winter, my favourite time of the year in Hong Kong. Everything seems so much easier at this time of the year, Christmas feeling is in the air and everything seems so much happier. In this winter issue we will take a look at whats coming in the new year, with Matt and Chris bringing their unique style of teaching to OPS with their Thirst4function series of workshops in early February. This year was such a big year, with over 200 NASM graduates changing the lives of those around them. 2

The ultimate success of our UNDER CONSTRUCTION series, brining a hands on practical approach to learning and understanding Anatomy and Kinesiology, culminating in the upcoming Anatomy in Clay 3D early in 2015. So we hope you enjoy this last edition for 2014 and we look forward to seeing you in the new year. Don't forget to try the yummy Christmas Trifle recipe at the end of the issue. Until next time stay healthy.. Wayne

ƒƒƒƒƒƒƒƒ ƒƒƒƒƒƒƒƒ ƒƒƒƒƒƒƒƒ ƒƒƒƒƒƒƒƒ

Contact me directly

CONTENTS

03 From The Editor 06 What’s Cooking 11 Special Articles 22 OPS who We Are

23 Studio 2 Pilates 26 Online Courses 27 PES

28 Trainer Spotlight 30 NASM Exam 31 OPS News 32 NASM Study Guide 33 OPS Articles 34 Live Courses

NOW 4

OPTIMUM PERFORMANCE STUDIO

CONTRIBUTIONS â&#x20AC;Š

A special thank you to my contributors for this winter edition of OPS CORE magazine, without who this magazine would just be a bunch of pretty pictures. Thank you for your well researched and inspiring articles, I am sure that our readers will benefit a lot from your contributions.

NASM KEN ENDELMAN BBC GOOD FOOD TASTE .COM.AU

FABIO CARRERA THE CAFE SUCREFARINE TRX HONG KONG KYLE CHEUNG

OPTIMUM PERFORMANCE STUDIO

â&#x20AC;Š

Roasted Pumpkin Soup With Ginger Cream

Whats Cooking 6

Recipe Here

â&#x20AC;Š

Cheap and healthy recipes 61 Recipes in totalâ&#x20AC;Ś Trying to be healthy on a budget has never been easier

Full recipes here

â&#x20AC;Š

POMEGRANATE THE FANTASTIC FRUIT This amazing little fruit recently made its way back into the news after some spectacular clinical results. Here's what you need to know: A compound found only in pomegranates called punicalagin is shown to benefit the heart and blood vessels. Punicalagin is the major component responsible for pomegranate's antioxidant and health benefits. It not only lowers cholesterol, but also lowers blood pressure and increases the speed at which heart blockages (atherosclerosis) melt away. Recent medical research studied heart patients with severe carotid artery blockages. They were given an ounce of pomegranate juice each day for a year. Not only did study participants' blood pressure lower by over 12 percent, but there was a 30 percent reduction in atherosclerotic plaque. Just as astounding, participants who did not take the pomegranate juice saw their atherosclerotic plaque increase by 9 percent. In other studies, potent antioxidant compounds found in pomegranates have shown to reduce platelet aggregation and naturally lower blood pressure, factors that prevent both heart attacks and strokes. 8

2 THINGS YOU SHOULD KNOW BEFORE

CHOOSING YOUR CPT (PERSONAL TRAINER CERTIFICATION) Not all personal training certifications are created equal. There are many personal training certifications out there. The reputation of NASM is unparalleled. If you want the education and tools to be one of the best personal trainers you can be, we encourage everyone considering getting a CPT to do their research. Ask around and find out for yourself. The National Academy of Sports Medicine (NASM) has built its reputation as being one of the best in fitness education.

Its not about counting reps. NASM Certified Personal Trainers change lives. They take an individual’s needs to create customised exercise programs for maximum results and improved quality of life. How? With the exclusive Optimum Performance TrainingTM (OPTTM) model, the industry’s first comprehensive training program based on scientific evidence-based research. With the OPT model you can be sure you’re helping your clients achieve results. You know what that means? More clients seeing you more often.

TRX THE ORIGINAL & THE BEST

TRX PRODUCTS CLICK HERE

TRX EDUCATION CLICK HERE

SPECIAL ARTICLES

Which exercises target the gluteal muscles while minimising activation of the tensor fascia lata? by nasm

Tightness of the tensor fascia lata (TFL) and weakness in the gluteals is a common muscle imbalance seen in the lumbo-pelvic-hip region. One of the keys in helping to improve this imbalance is to strengthen the gluteus muscles with minimal activity of the TFL. The function of this study was to compare hip abductor muscle activity during selected exercises using fine-wire electromyography, and to determine which exercises are best for activating the gluteus medius and the superior portion of the gluteus maximus, while minimising activity of the TFL. Twenty healthy persons participated. Electromyographic signals were obtained from the gluteus medius, superior gluteus maximus, and TFL muscles using fine-wire electrodes as subjects performed 11 different exercises. Both gluteal muscles were significantly more active than the TFL in unilateral and bilateral bridging, quadruped hip extension (knee flexed and extending), the clam, sidestepping, and squatting. The glutealto-TFL muscle activation index ranged from 18 to 115 and was highest for the clam (115), followed by sidestep (64), unilateral bridge (59), and both quadruped exercises (50). So when applying corrective exercise strategies to strengthen the gluteus medius while minimising TFL activity, the clam, sidestep, unilateral bridging and quadruped exercises would appear to be good exercises to utilise. Complete reference: Selkowitz, D. M., Beneck, G. J., & Powers, C. M. (2013). Which exercises target the gluteal muscles while minimising activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. Journal of Orthopedic & Sports Physical Therapy, 43(2):54-64.

The Effectiveness of Resistance Training Using Unstable Surfaces and Devices for Rehabilitation by nasm

While the popularity of unstable resistance training (IRT) is evident in fitness training facilities, its effectiveness for optimal sport performance training has been questioned. The purpose of this clinical commentary is to explore the resistance training literature, which implements the use of unstable surfaces and devices to determine the suitability of IRT for rehabilitation. The criticism of IRT for athletic conditioning is based on the findings of impaired kinetic measures such as force, power and movement velocity during a bout of IRT compared to traditional resistance training with more stable surfaces or devices. However, these deficits occur concurrently with minimal changes or in some cases increases in trunk and limb muscle activation. Compared to the kinetic deficits that are reported during unstable resistance exercises, the relatively greater trunk muscle activation indicates a greater stabilising function for the muscles. IRT exercises can also provide training adaptations for coordination and other motor control issues, which may be more important for low back pain rehabilitation than strength or power enhancements. Improvements in postural stability from balance training without resistance can improve force output which can then lead to a training progression involving an amalgamation of balance and IRT leading to higher load traditional resistance training. Complete reference: Behm, D., & Colado, J, C. (2012). The effectiveness of resistance training using unstable surfaces and devices for rehabilitation. International Journal of Sports Physical Therapy, 7(2):226-41. http://1.usa.gov/WlPrWp

Mirror Gait Retraining for the Treatment of Patellofemoral Pain in Female Runners by nasm

Altered hip mechanics (hip adduction, contralateral pelvic drop, internal rotation) are often associated with patellofemoral pain in female runners. This study evaluated basic gait retraining techniques using a full-length mirror in female runners with altered hip mechanics. Ten female runners with patellofemoral pain completed 8 sessions of mirror and verbal feedback on their lower extremity alignment during treadmill running. The verbal feedback provided included “Run with your knees apart with your kneecaps in line with your toes” and “Squeeze your buttocks”. During the last 4 sessions, mirror and verbal feedback were progressively removed. Hip mechanics were assessed during running gait, a single-leg squat assessment and a step descent assessment, both pre- and post-retraining. Subjects returned to their normal running routines and analyses were repeated at 1-month and 3month post-retraining. The results showed reduced peaks in hip adduction, contralateral pelvic drop, and hip abduction moment during running as well as improved hip mechanics during the single-leg squat and step descent assessments. Pain had also improved immediately after the intervention. At 1 and 3 months post retraining, most improvements in mechanics and decreases in pain were maintained in the absence of continued feedback. Verbal and visual feedback appears to be valuable intervention strategies to improve movement quality. These strategies can be useful for the fitness professional when teaching proper exercise technique as well as working to improve movement quality in their clients. Complete reference: Willy, R.W., Scholz, J.P., & Davis, I.S. (2012). Mirror gait retraining for the treatment of patellofemoral pain in female runners. Clinical Biomechanics, 27(10):1045-51. –http://1.usa.gov/UnYEx6

The Importance of Reactive/Power Training by nasm

Traditionally, reactive or power training has been viewed as training used exclusively in athlete’s programs. Although this is an important component in the athlete’s protocol, it’s an equally important component in the exercise program for a typical gym member. Every activity we perform, whether on the playing field or during everyday activities, require individuals to react and generate force quickly to certain demands place on our structure. It is critical that individuals are trained at speeds that are functionally applicable to everyday life and sport, decreasing the risk of injury and enhancing overall performance. What is Reactive/Power Training? Reactive Training is defined as quick, powerful movements involving an eccentric contraction (reduce force) followed immediately by an explosive concentric contraction (produce force). It incorporates the stretch capabilities of our tissues to store energy as potential energy and utilise this energy as kinetic energy, or energy of motion, to generate force efficiently. Reactive/power training also teaches mechanisms of our nervous system to recruit muscles quickly thus enhancing the rate in which muscles generate force. Why is Reactive/Power Training Important? No matter the population or the activity at hand, one’s ability to react and generate force quickly is crucial to overall function and safety during movement. Reactive/power training can enhance one’s ability to dynamically stabilise, reduce and produce forces at speeds that are functionally applicable to the tasks at hand. Our nervous system will only recruit muscles at speeds it has been trained to. If we do not train the nervous system to recruit muscles quickly, when met with a demand that requires one to react quickly, the nervous system will not be able to respond appropriately.

â&#x20AC;Š

For example, if two basketball players of the same height are going up for a jump ball, the one who can react and generate force the fastest will win the jump ball. Same holds true for the typical gym member and overall population. If an individual steps off a curb that is deeper than expected, they can lose their balance and fall. If the nervous system has been trained appropriately to react quickly, an individual who loses their balance can recruit the right muscles at the right time, allowing them to regain balance and decrease their chance of serious injury. It is important to note, that reactive/power training should ONLY be incorporated into an individualâ&#x20AC;&#x2122;s exercise program once they have obtained proper flexibility, core strength and balance capabilities. Hopefully it becomes evident that training is not just for the athlete important component in all exercise enhance function, performance and risk of injuries.

reactive/power anymore. It is an programs to decrease the

Q: What’s the best way to motivate a client who’s hit a plateau—no longer losing weight or improving strength or speed? Answer: One off the best tools a trainer has is the ability to listen. First, reevaluate goals—adjust some initial goals and add new (appropriate) challenges based on current assessments. Try to discover what motivates a particular client most (maybe losing weight, health issues, or improving performance). You’ll also need to uncover any barriers keeping a client from making good food choices or exercising on his or her own time. Consider treating a client who has hit a plateau like a new client to help you view the person and situation with a critical eye and be sure that the plateau is not due to a stale training routine. One thing we often forget: Hitting a plateau means that some uphill progress has been made. So help your client celebrate those accomplishments as you work together to make adjustments.

Pilates and the Hamstrings: BY KEN ENDELMAN

You’ve seen it a hundred times, and from an athletic trainer’s standpoint it’s never easy to watch. A batter flies up the base path, crosses first and pulls up lame. A point guard races down the court, makes a crossover dribble and suddenly collapses on the floor. The culprit? Hamstrings. It is no secret that hamstrings (the semimembranosus, semitendinosus and biceps femoris muscles in the back of the upper leg) are a common source of injury and pain in athletes, and a headache to athletic trainers and conditioning coaches. Hamstring injuries occur most often in sports when they are stretched eccentrically at a high speed. Track and field and running contact sports like football and basketball are prime examples. In addition, sports such where the knee is fully extended during injury (like waterskiing), can also lead to hamstring injuries. These injuries primarily occur proximally and laterally and the severity of injury can be classified by the following grades:  Grade 1 is a mild strain with few muscle fibres being torn. Grade 2 is a moderate strain with a definite loss in strength.  Grade 3 is a complete tear of the hamstrings. They also take a long time to heal. A recent study cited on eMedicine.com’s Web site involving 47 football players with hamstring injuries reported an average of 14 days of convalescence before return to play. That’s a lot of time off the field. The most common cause of hamstring injuries, by far, is a muscular imbalance, in this case an imbalance between the quadriceps muscles and the hamstring muscles. Because the quadriceps are used to perform an everyday activity like leg extension they can become very strong, particularly in athletes. This puts a tremendous amount of tension on the hamstrings. If the hamstring is weak, tired or inflexible, an injury is almost a sure bet. The best preventative measures involve a consistent program of both stretching and strengthening exercises. Pilates is an absolutely ideal adjunct to any athlete’s conditioning program for this purpose, since it creates an even symmetry throughout the body and eliminates muscular imbalances. Robyn Naymick-White is a personal trainer and Pilates instructor who has worked and trained with athletes for over 20 years. She has seen many hamstring injuries and feels that Pilates is not only great for rehabilitating hamstring injuries but avoiding them altogether.

“I’ve seen a lot of injuries created by a lack of strength or flexibility in the hamstring. Pilates helps strengthen our eccentric phase in movements. On a flexibility note, it’s dynamic – mean- ing that it’s developing flexibility while we are moving. This is ideal since athletes are constantly in motion. So, with Pilates you can actually re- train your athlete’s body to move in safer, more efficient patterns of motion. They can learn to move with strength and control in larger range of motion, thus helping to avoid injuries to the hamstrings and other areas. And the by-product of all of that will be increased performance.” Pilates develops a strong core (the deep abdominal muscles along with the muscles closest to the spine) with exercises and stretches that integrate the trunk, pelvis and shoulder girdle. It also emphasises proper breathing, correct spinal and pelvic alignment and smooth flowing movement. This allows athletes to access each part of the body individually, and become familiar with the functional mechanics. “A strong core helps with everything – and that definitely includes the hamstring. With a strong core you’ll have strong gluteus and that’s important because it is the primary mover for hip extension, says Naymick-White. “From there you can start to get your athlete’s hamstrings and gluteus to work together. The more that happens the more you can see it helping the quads, or at least being able to withstand the pressure that the quads exert. It really is an ideal tool for any athletic trainer or strength and conditioning coach to have in their arsenal.” Two Pilates Mat Exercises and One Mat Stretch for the Hamstrings and Surrounding Areas Exercises 1. Pelvic Tilts/Bridge Marching Exercise sequence: Begin with both feet on the floor with the heels hip width apart and the knees bent. Press the hips up, articulating the spine until the hips are a hand width or more off the floor. Lift one foot off the floor at a time maintaining the level of the hips. Imagery and Cueing: Imagine the hips are suspended in a hammock as each leg floats up.  If one hip drops as the leg lifts, engage the gluteals to keep the hip level with the opposite hip. To increase the challenge, place a foam roller, ball, or other unstable object under the standing leg. Used for: Strengthening the hamstrings and gluteals and increasing lumbo-pelvic stability. 2. Swan Exercise sequence: Lie prone with the palms of the hands on the mat, the palms level with the shoulders and the elbows bent. Legs are as close together as is comfortable for the lower back. Inhale and engage the abdominals, slide the shoulder blades down the back and lift the upper body into extension as you press the hands into the mat. Press the hips into the mat at the beginning of the exercise to take pressure off the low back if needed. Keep the shoulders away from the ears and rise up only as far as the low back is comfortable. Keep the head in line with the spine. Exhale and lower the torso back down to the mat with control.  Imagery and cueing: Lift up into the back extension from the torso, not the arms. Keep  the abdominals engaged throughout (no sagging stomachs). Keep the spine as elongated as possible and the shoulders down and wide. (Press into the mat with the whole hand to widen the space between the shoulder blades). Lengthen the leg along the mat and activate the posterior side of the leg. 19

Stretch 1. Single Straight Leg Stretch  Exercise sequence: Lie on the back with the head and upper body rounded off the mat with one leg reaching toward the ceiling and the other leg reaching toward the wall. Lower the leg only as far as you can without disturbing the stability of the low back and pelvis. Place the hands as far Single Straight Leg Stretch - Hands on

up the leg as they can easily reach but not directly behind the knee. Inhale and engage the abdominals and draw the leg closer to you. Exhale and switch the legs, keeping the torso still, the low back in place and the shoulders down with the elbows wide. Imagery and cueing: Keep your torso still  - imagine you are holding a glass of your favourite drink on your abdomen and don’t spill it. Keep Single Straight Leg Stretch - Hands oﬀ

the head and upper body in the same position throughout the exercise. Imagine you are holding an orange between your chin and your chest. Challenges: Hands off the Leg - reach the arms along the torso as the legs move.  Used for: Developing pelvic stability and core control, strengthening the abdominals and increasing the flexibility of the hamstrings. Ken Endleman is the Founder and CEO of Balanced Body, Inc. www.pilates.com

â&#x20AC;Š

Available Now

‘Train the Way you Play’ 22

iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii iiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii iiiiiiiiiiiiiiiii

‘Movement for Life’ 23

OPS is an authorised Power Plate™ Centre oﬀering both GROUP and PRIVATE training sessions Call 2868 5170 for details

GIVE THE GIFT OF FITNESS THIS CHRISTMAS

GIFT CERTIFICATES AVAILABLE AT RECEPTION 25

ONLINE SPECIALIST COURSES 26

TRAIN THE NEXT STARS â&#x20AC;Š

W I TH TH E NAS M - PES Help your clients run faster, jump higher, move quicker. Many NASM Performance Enhancement Specialists not only work with weekend warriors training for the next triathlon, but they also train some of the top athletes in the nation. If you ever wanted to work with elite athletes, start with the NASM Performance Enhancement Specialist.

pes

Performance Enhancement Specialist

Kyle Cheung â&#x20AC;Š

Trainer Spotlight

â&#x20AC;Š

This issues Trainer Spotlight shines its light on Kyle Cheung. Being a professional Fitness Trainer since 2006, specialising in Bodybuilding. Kyle also teaches kick boxing and Scuba Diving. Not only is Kyle a professional Personal Trainer, he also focuses on sports and conditioning specialisations. Being the 2013 Bodybuilding Champion for Hong Kong. Kyle has an incredible intrinsic motivation and constantly pushes himself to reach his goals. Always on the lookout for ways to improve his training for his clients as well as himself, Kyle is certainly a trainer to keep an eye on. 29

CONTACT KYLE

NASM EXAM PROCEDURE 30

DOWNLOAD NOW

Past issues of OPS Monthly News View here…

NEWS

NASM STUDY GUIDE DOWNLOAD NOW