National Fitness News e-Zine May 2015

National Fitness News E-zine 1

Summer 2015, Volume 4, Issue 2


From the Editors Chair

promote positive health? And very much part of theyouth of today - how is body image being portrayed bysocial Media?

I hope you enjoy this edition of NFN and find itinformative and of benefit to you in your work. At alltimes we welcome feedback on how to improve thise-Zine so that it may be of maximum benefit to you.

“Put your heart, mind and soul into even yoursmallest acts, This is the secret of success “ SwamiSivananda

Enjoy your summer, rest, recharge for the coming yearahead.

ÁineManaging Director, NCEF

[email protected]

From the Directors Chair

Welcome to the May 2015issue of National Fitness Newse-Zine.

With “Adventure Racing” as thefeature article for this issue weare delighted to take thisopportunity to provide you withinformative and useful articleswithin this area.

As we near the end of yet another academic year let mecongratulate in advance all those who have successfullycompleted courses on the UL/NCEF Flexible LearningPathway. We look forward to seeing you at the ULAutumn Conferring’s in August. Please keep an eye onour website for further information.

NCEF autumn 2015 programmers offer you a lot tochoose from as part of your continuing professionaldevelopment and lifelong learning opportunities. Year 3Diploma in Exercise & Health Fitness (DEHF) Tutor &Practitioner Education will run concurrently, based on theUniversity of Limerick campus and we are delighted toannounce that this course will for the first time operateon a full-time mid-week basis. Further information isavailable on page 11. Year 4 B.Sc. in Exercise & HealthFitness will also take place at the University of LimerickCampus this coming September.

Year 2 Specialist Modules continue to run with PersonalTraining in Dublin at Tallaght Leisure Centre and Strengthand Conditioning for Sport on the University of Limerickcampus. Finally the NCEF suite of E-Learning courseswill be available for the autumn semester and you canview all of these courses on www.ncef.ie. I urge you toget your applications in early as places are limited on allprogrammes and modules.We are currently updating our databases. If you aremoving address please make sure to inform us, so that wecan keep our records up to date. The majority of ournotifications are sent electronically. Please click on thefollowing link to Sign up: for NCEF News & Updates toensure you stay connected with the NCEF and receive allthe important notifications.As always my thanks to all contributors, whose supportfor and input to National Fitness News e-Zine isoutstanding and consistent

Have a great summer!

MaeveNFN Editor

[email protected]

Welcome to the summer issueof National Fitness Newse-Zine 2015. In this edition youwill find articles from marathonrunning, adventurecompetitions, TRX training andlots more.

Enjoyment and personaldevelopment (both physical andmental) is always a key to

continued success in all walks of life. This is evident inthe article on page 20 where Wendy Keenan recountsher experience of a fitness retreat in the Algarve.

The NCEF at all times encourages graduates working inthe health and fitness industry to aim for the highestpossible standard of fitness instruction. Never sacrificequantity and commercialism if it results in quality ofservice suffering “Less is more”. Linda Bracken refers tosuch a concept in her tremendous article on TRXTraining on page 22.

Further opportunities for Fitness Professionals andContinuing Professional Development are identified inMaura O’Sullivan Ryan’s article on CardiacRehabilitation. Dr. Ciara Losty writes on the impact ofsocial media in modern society. Is social mediacontributing to obesity? Can social media help to

mailto:[email protected]


http://www.ncef.ie

http://www.ncef.ie

http://ncefinfo.us1.list-manage1.com/subscribe?u=e57b4a74f887e7362307f6b1c&id=b6870b5e28



Table of Contents4 News Room

8 Health Report

9 Nutrition Report

10 Fitness Report

Features

11 Report: Cardiac RehabBy Maura O’Sullivan Ryan

14 Top Tips for Every Adventure RacerBy Paul Mahon

17 Nutrition for Adventure RacingBy Joanne Walsh

20 Report: Fitness RetreatBy Wendy Keenan

Regulars

22 Group Fitness: TRX Group SessionsBy Linda Bracken

24 Pilates: Pilates for Injury Prevention & the Gym

By Richie Walsh

26 Psychology: Impact of Social MediaBy Dr. Ciara Losty

NFN is an e-Zine published by the National Councilfor Exercise & Fitness (NCEF).

The opinions and views in the publication are those of thecontributors and are not necessarily shared by the NCEF.While every care is taken to ensure accuracy in the com-pilation of this e-Zine, NCEF cannot accept responsibilityfor any errors or omissions or effects arising thereof.However, such errors or omissions may be brought to theattention of the Editor. All material is copyrighted.

28 Personal Training: Marathon Training 101By Dr. Jason R.Karp

30 CEHF Graduate Profile:By Gerard Sheehan

33 Fitness Professionals Ireland (FPI)

14 22

17

Connect with us:

https://www.facebook.com/NCEF.Organisation

https://twitter.com/nceffitness

National Fitness News e-Zine 4

NCEF MISSION STATEMENT

“To provide an outstanding educationalexperience,through courses of

excellence, whilst meeting the practicaland professional needs of the modern

fitness instructor”

Congratulations to Yvonne O’Sullivan, NCEFStudent Services Officer, her husband Eoin andbig brother Aaron on the arrival of baby Ameliawho was born on 28th March 2015 weighing6lbs15 ozs.

Are you a qualified Gym Instructor?Are you interested in hiring an Aerobics Room?

If so Nenagh Leisure Centre is the place for you. We can offer you excellentfacilities for providing fitness classes in comfortable surroundings at anaffordable price. In a prime location, our Aerobics Room, which overlooksNenagh Town Park, has 13 spin bikes, floor to ceiling mirrors and is ideal for allaerobics, dance and fitness classes.

The newly refurbished Leisure Centre also includes a 25 metre swimming pooland a gym with extensive gym equipment which opens up opportunities forpossible package deals.

Please contact Rosemary Joyce at 0761 06 6630 [email protected] for further details.

Our website: www.ncef.ie

Email: ncef.ie

Phone: 061-202829

Mail: NCEF Head Office, PESS Building,

University of Limerick

Connect with us:

UL Summer ConferringCeremony 25th-28th

August 2015 in theUniversity of Limerick

This applies to the cohort ofstudents from 2014/2015who successfully receivedtheir official University ofLimerick results in June2015. For further

information on times, gown collection, photographyand guest pack, please click on the link below:URL:http://www2.ul.ie/web/WWW/Administration/Ceremonies/Graduate_Conferrings

especting Your Privacy isImportant to Us

Occasionally, we circulate promotional emailspertaining to NCEF courses and events. We onlyinclude graduates of the NCEF. We do not giveyour contact details to any third party contacts.To ensure that you are receiving all updatesplease click on the link below to subscribe to ourupdates:

Sign up: for NCEF News &Updates

https://twitter.com/nceffitness

https://www.facebook.com/NCEF.Organisation



http://www2.ul.ie/web/WWW/Administration/Ceremonies/Graduate_Conferrings









C

In January 2015, the NCEFcelebrated the graduation of xxstudents from the Certificate inExercise & Health Fitness (CEHF).

Among the graduates were 13students from the B.Sc. In Exercise& Health Fitness as they becamethe second co-hort of students tograduate.

Congratulations to you all!

1. Graduates of the B.Sc. In Exercise & Health Fitness

2. Damien Jackson, Director of Education, Training &Development with Adam Jones, B.Sc. Graduate

3. Wendy Keenan, Director of Adult Education, Colaiste StiofainNaofa (CSN) & NCEF Course Co-Ordinator, Linda Bracken, NCEFCourse Co-Ordinator, - Limerick, Eilish Brophy, NCEF Tutor

4. Damien Jackson, Director of Education, Training &Development,Brian King, B.Sc. and Eoghan Khan.

5. Graduates of Colasite Stiofain Naofa (CSN), Cork

6. Certificate in Exercise & Health Fitness (CEHF), Graduates

1

2

4

5

6

3


3

12

1

1. B.Sc. In Exercise & Health Fitness - Class of2015

2. Robbie Goggin, B.Sc. Graduate

3. Robbie Goggin & Sean Flannery, B.Sc.Graduate


Year 4: Bachelor of Science in Exercise & Health Fitness

Q

COURSE DETAILS

Venue for Contact Days: University of Lmierck

Contact Days 2015: Induction: Sat 18th & Sun 19th

Sept, Sat 10th & Sun 11th Oct, Sat 31st & Sun 1st Nov,Sat 14th & Sun 15th Nov, Sat 28th & Sun 29th Nov, Sat12th & Sun 13th Dec

Contact Days 2016: Sat 9th & Sun 9th Jan,Sat 23rd &Sun 24th Jan, Sat 6th & Sun 7th Feb,Sat 20th & Sun21st Feb,Sat 5th & Sun 6th Mar,Sat 19th & Sun 20thMar,Sat 2nd & Sun 3rd April, Sat 16th & Sun 17th April,Sat 7th & Sun 8th May, Sat 21st & Sun 22nd May, Sat11th June & Sun 12th June, Sat 25th June & Sun 26thJune

Full details on entry requirements, course contentand fees are available by clicking here

This course awards 60 European Credit Transfer System(ECTS) in year four of the NCEF course pathway, and bringsthe student’s ECTS total to 240 points, which can be usedtowards other University qualifications in Europe who followECTS credit value system.

The B.Sc. is placed at Level 8 on the National Framework ofQualifications (NFQ) and Level 6 on the EuropeanQualifications Framework (EQF).

Aim:Graduates of the B.Sc. are qualified to apply theirknowledge, skills and competencies so as to provide direction,leadership and professional expertise at the highestmanagement & promotional levels in the Exercise & HealthFitness sector

Course Details:�Elements of the B.Sc. year will include traditional classroombased learning, e–learning and blended learning includingelectronic support structures for collaborative interaction.Comprehensive teaching and learning materials have beendeveloped for all modules.�The course will span over three academic semesters with 16contact weekends .

http://www.ncefinfo.com/strength-conditioning/

http://www.ncef.ie/bsc_degree.html

http://www.ncefinfo.com/pilates_corrective_exercise.html#.ULzEA2f1FAM



Being overweight is predicted to become almost universalin Ireland by 2030, WHO experts have said.

In 2030, the proportion of obese and overweight men inIreland (south of the border) is projected to rise to 89%with a corresponding 85% of women falling into thiscategory.

The forecast puts Irish men are at the top of an“overweight” table of 53 countries, matched only byUzbekistan.

As far as women are concerned, Bulgaria and Belgiumare predicted to have the highest proportion ofoverweight and obese individuals in 2030.

However, in terms of obesity alone, the estimates show abig jump for Irish women, soaring from 23% to 57%.

The proportion of obese Irish men was expected toincrease from 26% to 48% while the figure for thoseeither overweight or obese rises from 74% to 89%.

Europe as a whole is heading for an unprecedentedexplosion in rates of obesity and excess weight – withIreland at the forefront of the trend, say researchers.

By 2030, Europe will face an obesity crisis of“enormous proportions”, according to the WorldHealth Organisation.

Almost three quarters (73%) of men and 63% of womenin the UK are expected to be overweight or obese thatyear, with a third of women categorised as obese.

In the UK, 36% of men and 33% of women were forecastto be obese in 2030 compared with 26% of both sexes in2010. The so-far unpublished estimates, part of the WHOModelling Obesity Project, were presented at theEuropean Congress on Obesity in Prague, CzechRepublic.

“Overweight” is clinically defined by a Body Mass Index(BMI) – a measure relating height and weight – of 25 to29.9, and “obese” by a BMI of 30 and above.

For this study, the “overweight” category also includedanyone who was obese.

Using these criteria, researchers looked at data from all53 countries in the WHO European region, to comparerecorded and projected figures for 2010 and 2030. `

For members of the population categorised as overweightor obese, levels in the UK were expected to rise from70% to 73% for men and from 59% to 63% for women.

Other countries with projected steep rises in obesityincluded Greece, Spain, Sweden, Austria, and the CzechRepublic.

Dr Laura Webber, from the UK Health Forum in London,who co-led the research, said: “Our study presents aworrying picture of rising obesity across Europe. Policiesto reverse this trend are urgently needed. Although thereis no ’silver bullet’ for tackling the epidemic, governmentsmust do more to restrict unhealthy food marketing andmake healthy food more affordable.

“There are also some countries in which there wereinsufficient data. As these countries improve their obesitysurveillance, more accurate estimates can be forecast.”

Colleague Dr Joao Breda, from the WHO Regional Officefor Europe in Geneva, Switzerland, said: “Although thiswas a forecasting exercise, and therefore data needs tobe interpreted with extreme caution, it conveys two strongmessages – first that the availability and quality of thedata in countries needs to be improved, and secondthese predictions show that more needs to be done interms of preventing and tackling overweight and obesity.”

While few countries were expected to see stable ordecreasing overweight and obesity rates, the Netherlandsappeared to be doing better than most.

Fewer than half of Dutch men were predicted to beoverweight or obese, and just 8% obese, by 2030compared with 54% and 10% in 2010.

For Dutch women, overweight and obese rates were dueto fall slightly from 44% to 43% while the level of obesityalone were expected to drop significantly from 13% to9%.

Source:http://www.irishexaminer.com/breakingnews/ireland/almost-everyone-in-ireland-will-be-overweight-by-2030-who-research-675840.html

http://www.irishexaminer.com/breakingnews/ireland/almost-everyone-in-ireland-will-be-overweight-by-2030-who-research-675840.html




You’ve probably heardthat breakfast is themost important meal ofthe day. And althougheating the rightbreakfast fuels yourbody, provides long-lasting energy andsatiety, preventsovereating at lunch and

sets the tone for the entire healthy day, we love all threemeals. Each on is equally important in its own way. Thatbeing said, it’s not just eating breakfast that’s important,it’s choosing the right one. Consuming the wrongbreakfast can be worse than eating no breakfast at all.And if you’re trying to muster up energy to work out andeat the right foods to get fit, eating the right breakfast iscritical to your success.

ACE Fitness shares their top four breakfastmistakes—and how to fix them.

1. Mistake: You overindulged last night so you skipbreakfast.

Waking up feeling bloated and stuffed, they decide to skipout on breakfast calories and let their bodies recover untillunch. This usually backfires because most people endup hungry by lunch and overeat. They also tend to makeless healthy choices as they give in to hunger andrationalize that it’s O.K. to do so because they skippedbreakfast.

The Solution: Grab a high-fiber food (like fruit, one-halfcup cooked oatmeal) and combine it with protein (nonfatGreek yogurt, hardboiled egg, one-half cup low-fatcottage cheese, or one tablespoon of peanut butter) andmake it your breakfast. You can eat it on the way out thedoor. This breakfast should contain about 200 calories,so it’s small enough that you can feel light, yet it stillprovides energy. It’s also large enough so that you won’tbe overly ravenous by lunchtime and you won’t succumbto cravings and overindulging again.

2. Mistake: You skip breakfast, but drink coffee.

You may think you saved calories by tricking your bodyinto feeling full, but once that caffeine high wears off,you’ll come crashing down and start searching for realfood.

The Solution: At the very least, start by going for thesmall breakfast solution offered in mistake #1. See howyou feel by mid-morning and at lunchtime. You don’t haveto ditch your coffee, but give your body fuel, too. Goodoptions to slowly get your body used to breakfast: A smallveggie omelet and a piece of whole-wheat toast; atablespoon almond butter on a banana; or a half cupberries sprinkled in 6 ounces of non-fat Greek yogurt.

3. Mistake: You make a protein blunder, like eating abowl of cold cereal or oatmeal with milk.

Nine times out of 10, this breakfast leaves you hungry bymid-morning—so you can’t concentrate, your energycrashes and by lunchtime you’re ready to eat anything.Why? There’s simply not enough protein. Protein takeslonger to digest and helps prevent you from feelinghungry too soon.

The Solution: Aim for at least 10 grams of protein andideally more. Even if you add one cup of milk to yourcereal, that’s only 8 grams of protein. You’ll get a fewfrom the cereal, but not enough for real satisfaction. If youwant a high-fiber cereal, try stirring it into a non-fat or low-fat Greek yogurt, which has roughly 15 to 17 grams ofprotein. Consider having eggs for breakfast—our clientswho eat eggs with breakfast find this to be the mostsatiating breakfast choice. Check out these greatoptions—some are larger portions of easy on-the-gosnacks, so choose the number of servings we suggest. Ifyou already eat a hearty breakfast feel free to enlargeany of these portion sizes even more to accommodateyour needs:

4. Mistake: You don’t get enough fiber, like thosefound in fruits, veggies, whole grains and beans.

If you choose refined grains or simply eat only proteinfoods at breakfast (like eggs or a shake with proteinpowder, or you put your egg sandwich on a bagel, whichis a refined grain devoid of fiber), your breakfast likelyincludes very little fiber. Here’s why this is a problem:

-Fiber typically comes with a quality carbohydrate that isneeded to fuel your brain, preventing the need for a quickpick-me-up and helping to prevent cravings.

-Fiber helps to flush out the leftover debris and toxinslingering in your colon from the night before.

-Fiber helps to stabilize blood sugar levels.

Solution: Concentrate on eating fiber-filled foods. Aim fora minimum of 5 grams of fiber. Make egg sandwicheswith whole-grain bread and add lettuce and tomato. If youtypically have protein shakes, add berries or another fruitfor fiber—and think about adding an extra source of fiberto any breakfast option, even the protein options insolution #3, which already include the minimum 5 gramsof fiber.

Source: ACE Fitness,Written by The Nutrition Twinshttp://www.acefitness.org/acefit/healthy-living-article/60/5377/4-common-breakfast-mistakes-that-prevent-you/?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=ACE-Fit-Life-04-29-2015&utm_content=Consumer+Outreach&spMailingID=22563476&spUserID=NzU3NzY3Nzk4NjcS1&spJobID=543049919&spReportId=NTQzMDQ5OTE5S0

http://www.acefitness.org/acefit/healthy-living-article/60/5377/4-common-breakfast-mistakes-that-prevent-you/?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=ACE-Fit-Life-04-29-2015&utm_content=Consumer+Outreach&spMailingID=22563476&spUserID=NzU3NzY3Nzk4NjcS1&spJobID=543049919&spReportId=NTQzMDQ5OTE5S0








Stable or Unstable Training:Which Is Better?Is stable or unstable training superior for improving physical adaptation?Recently, researchers compared the two modalities to see which was better fordeveloping strength, power and velocity.

The study included 36 “untrained” men who were separated into three groups:non-exercise control, “traditional” exercise and unstable exercise. The exercisegroups met three times per week for 7 weeks. Each performed a circuit-styleworkout; the unstable group used the TRX® Suspension Trainer™ andBOSU® Balance Trainer, while the stable group performed traditional circuitexercises. Before and after the intervention, the men provided data on maximalstrength, average and peak velocity, and average and peak power byperforming bench press, back squat, squat jump and counter movement jump.

At study completion, the researchers found significant improvements in allexercisers.

But which protocol proved more effective?

“No significant differences were detected in the post-training variablesrecorded for the two experimental groups,” the authors explained. “These dataindicate that a circuit training program using two instability training devices isas effective in untrained men as a program executed under stable conditionsfor improving strength (1RM), power, movement velocity and jumping ability.”

The report was published in the Journal of Sports Science & Medicine (2014;13, 460–68).

Source:IDEA Fitness Journal, March 2015, page 12.

Physicalexercise helpswomen withbreast cancerto bettertoleratechemotherapyWomen with breast cancer whofollow a physical exercise programduring their chemotherapy treatmentexperience less side effects likefatigue, reduced physical fitness,nausea and pain. It is also less oftennecessary to adjust the dosage oftheir chemotherapy. This is shownby a study supervised by NeilAaronson of the NetherlandsCancer Institute (NKI).

Aaronson and Van Waart randomlydivided 230 breast cancer patientsinto three groups. The first groupfollowed a moderately intensiveaerobic and strength exerciseprogram, under supervision of atrained physiotherapist. Women inthe second group were assigned toa low intensity aerobic exerciseprogram that they could follow athome, which was coached by atrained nurse or nurse practitioner.The third group did not follow anyexercise program. The results of thestudy were clear. Both groups ofwomen who followed an exerciseprogram experienced less fatigue,loss of fitness, nausea and painduring their chemotherapytreatment. This effect was mostpronounced in the group of womenwho followed the supervised,moderately intensive program. Thewomen in this group were also theones who endured theirchemotherapy best; only twelvepercent of them required a doseadjustment.

Source and further information:http://www.sciencedaily.com/release

http://www.sciencedaily.com/releases/2015/04/150427163636.htm

http://www.sciencedaily.com/releases/2015/04/150427163636.htm


Tutor Education or

Advanced Practitioner

Q

FULL-TIME DAY COURSE DETAILS

● Venue: University of Limerick

● Start date: 29th September 2015.

● End date: May 2016

● Contact Days: Tues & Thurs 11:00-14:00Mon, Wed & Fri are research & study days as well asTutor Observation and some work experience.

● Application Closing Date: 11th September 2015

● Full details on entry requirements, course contentand fees are available by clicking here

This course provides 60 European Credit Transfer System(ECTS) credits towards the the B.Sc. in Exercise & HealthFitness. The Diploma is awarded by the University of Limerickand are placed at Level 7 on the National QualificationsFramework (NQF) and Level 6 on the European QualificationsFramework (EQF).

Aim: To provide Fitness Professionals with the opportunity toresearch, study and practice at an advanced level in the are ofExercise & Health Fitness.

The DEHF Yr 3 has two Module Electives to choose from:

� Strand 1 - Tutor Education: Provides fitness professionalswith the skills, knowledge and competencies to carry out thefunctions of a tutor at Year 1 (CEHF) and Year 2 (SpecialistCourses).

Strand 2 - Advanced Practitioner: Provides fitnessprofessionals with the skills, knowledge and competences towork at higher specialised levels within the industry, asspecialist instructors and/or in supervisory managementpositions.

http://www.ncefinfo.com/strength-conditioning/

http://www.ncef.ie/diploma.html






RE

PO

RT

Heart disease continues to be Ireland’s number onekiller. Approximately 10,000 people die each year fromcardiovascular disease (CVD) - including coronary heartdisease (CHD), stroke and other circulatory diseases.CVD is the most common cause of death in Ireland,accounting for over 32% of all deaths.

The largest number of these deaths relate to CHD -mainly heart attack - at 5,000.(http://www.irishheart.ie/iopen24/about-us-t-1.html)

Why Cardiac Rehabilitation?Rehabilitation plays a crucial role in restoring people withheart disease to a full and active life. (British HeartFoundation, 2012). Professionals who work in this areaneed to have the necessary skills and knowledge to dealwith the broad spectrum of physical, psychological andemotional difficulties that people with heart diseaseencounter. In his foreword to the BACPR Level 4Exercise Instructor Manual, Dr Malcolm Walker,Consultant Cardiologist and President of BACPR 2003 –2005 states the following:“It is now widely accepted that clinical care of any patientswith virtually any form of heart disease is incompletewithout a programme of exercise based cardiacrehabilitation. Importantly the treatment has to continuebeyond the immediate few weeks and months followingan acute event. It is also widely applicable to individualswho may not yet had cardiovascular illness, but who maybe at high risk of developing such a clinical problem in thefuture – primary and secondary prevention”. (BACPRManual, 2006).

The overall effectiveness of cardiac rehabilitationprogrammes has been well documented (Taylor et al,2004).

“In addition to improved survival rates, the effectivenessof cardiac rehabilitation programmes has beendemonstrated in terms of reduced hospital admissions,better control of symptoms, improved quality of life,improved compliance with lifestyle modifications that areknown to reduce the risk of further events and reducedanxiety and depression”. (BACPR Manual 2006).

BACPR Cardiac Exercise Instructor Training:The main aim of the Cardiac Exercise Specialist

programme, provided by the British Association forCardiovascular Prevention and Rehabilitation (BACPR) isto ensure that fitness professionals, who have therelevant exercise qualifications and experience, developthe knowledge and skills to prescribe and deliver safeand effective exercise for individuals with coronary heartdisease within a community setting. (BACPR Manual,2006). BACPR qualified Exercise Instructors havebecome important and respected members of the

multi-disciplinary cardiac rehabilitation team model in theUnited Kingdom. A growing number of instructors aregaining the qualification in Ireland, thanks to theco-operation between the BACPR and Croi - the Galwaybased heart and stroke charity which was established in1985 to fight heart disease and stroke in the region. Croinow also hosts the National Institute for PreventiveCardiology (NIPC) which provides a wide range ofeducation and training opportunities. The NIPC wasestablished by Croí and is an affiliate of the NationalUniversity of Ireland, Galway ( NUI) . It is hoped thatthese Irish based BACPR instructors will pioneer anddevelop more community programmes throughout Irelandin the coming years.

Emphasis within the programme is on becoming acompetent practitioner, capable of developing Phase 1Vcommunity based programmes as a respected member ofa multi- disciplinary network that includes the generalpractitioner , consultant cardiologist , cardiac specialistnurse, dietician, occupational therapist , physiotherapistand psychologist. It is unfortunate that Phase 1Vprogrammes are not currently government funded andtherefore require operation on a private basis by thespecialist with self – payment by the client/patient.

Phases of Cardiac Rehabilitation:Phase 1 refers to the hospital stay and usually coversthe acute phase of the illness. Phase 11 covers the timefollowing the patients discharge from hospital into thecare of the family doctor/GP . Phase 111 usually consistsof clinically supervised sessions where the personattends hospital as an out- patient to a Cardiac RehabUnit within a hospital setting. This phase is usuallyprovided in Ireland, by professional staff within thehospital physiotherapy department and includes exercise, health education, risk factor modification, stressmanagement and relaxation. Where appropriate,psychological and occupational counselling should beincluded.

Phase 1V mainly consists of providing exercise andlifestyle management sessions in a community basedsetting by a qualified and competent specialist exerciseprofessional. Professionals from Phase 111 to Phase 1Vmust liaise closely and a pro-forma ‘Transfer Form ‘ isrequired from the Phase 111 physiotherapist and/or fromthe GP detailing the clients clinical details , medication,current state of health, medication and exercise tolerancerequirements. There are many contraindications thatpreclude a client from moving into Phase 1V and a riskstratification protocol selects those who are suitable forthis phase, with health and safety considerations being ofthe utmost importance.


RE

PO

RT

The BACPR Phase 1V Programme of Study:Training takes place over four months, and includes ataught module , provided over two weekends, placementvisits to a Phase 111 Programme, which is usuallyprovided in conjunction with physiotherapists in a hospitalsetting. Assessment consists of submission of a CaseStudy on a client provided by the Phase 111physiotherapist and involves detailed client assessmentand programme planning. A final written examination andInterview are completed during the third and final weekendof the programme. In my case, the taught module wasprovided at DCU Sports Complex , as host venue while Icompleted my placement at the PhysiotherapyDepartment, at University Hospital, Limerick .

Course Content can be briefly summarised asfollows:

● Comprehensive and specific rationale and proceduresfor developing community based Cardiac Rehab (CR)programmes, including strict health and safetyrequirements.● Strict protocols for accepting patients into a communitybased Phase 1V setting based on universally accepted riskstratification procedures,● Detailed knowledge on best practice in service provisionand delivery● Structure ,function and regulation of the cardiovascularsystem● Cardiovascular disease, medication, investigations andinterventions.● Psychological considerations including behaviour changestrategies, which address the factors that are relevant tochanging and maintaining health behaviour.● CR Phases 1 – 111 - placement and operation.● CR Phase 1V Programming and Prescription withparticular emphasis on adapting aerobic endurancetraining for CR clients● CR adaptations for special populations e.g. Specificcardiac groups, ageing clients, obese clients, and clientswith diabetes, arthritis and osteoporosis.● Safety and Emergency Procedures

Contact Weekends:The two contact weekends were intensive, informative,well organised and professionally taught.

Fellow Participants:In my experience one can learn as much or even morefrom fellow participants on any course and the CR coursewas no exception. My contact with fellow participants bothduring and between the contact weekends was invaluable.

Resources:The course manual, programme DVD and course tutors allserved as very informative and useful resources.

Time Management:As with any course or programme of study, effective timemanagement is of the essence. Make a plan before youcommence the course - factor in two intensive contactweekends, Placement – 4 sessions (2 Hours each), HomeStudy, Case Study Client meetings (before and afterPhase 3 placement sessions). Add in Case Study write upand preparation for and completion of Multiple ChoiceWritten Examination and Interview assessments.

Advice Going ForwardDraw on the knowledge, skills and competencies whichyou have already acquired within the NCEF system.Possibilities for further professional development andenhancement of your versatility as a fitness professionalare endless. Continue to learn and broaden your baseboth practically and technically.

I certainly recommend this programme to NCEF qualifiedfitness professionals who have an interest in this veryworthwhile and practical area of study. Drawing on myexisting knowledge and experience in areas such asphysical education, health promotion, active ageing, pilates& corrective exercise, lifestyle management and personaltraining was invaluable to me and is now enhancing myplans to develop a community based Phase 1Vprogramme in the near future in co-operation with a localPhase 111 programme and the local GP network. Myliaison with Croi is also assisting this process . For furtherinformation on the BACPR Phase 1V Programme provisionin Ireland please contact Caroline Costello – (Croi and theNIPC) at [email protected]. (Bibliography available onrequest)

The Final WordMy belief is that practically every family in Ireland has beentouched by heart disease in one form or another.Prevention is better than cure. If I can influence a smallnumber of people in my local community and optimise theirhealth status in relation to heart disease and its preventionthen I will have achieved a great deal.

“Huge oaks from little acorns grow “

Maura O Sullivan Ryan has recently initiatedher own Health Fitness Promotion Consultancy–‘Health Moves Ltd’. To contact Maura pleaseemail her at [email protected]




Feat

ure

Does the idea of running an adventure race appeal toyou? Anyone who signs up for an adventure challenge—whether for the fun, the teamwork or the fitness challenge- will soon confront the physical and mental demands ofthese races.Adventure racing is a combination of two or moreendurance disciplines, which can include cross-countryrunning, mountain biking, kayaking, climbing , rope skillsand in some cases fighting your way through mud!Getting your mind and body ready for the challengeahead is very important and Paul Mahon of Multi-SportAdventure Ireland shares his top tips for getting ready forthe challenge.

● Select suitable clothing to suit expected weatherconditions and your expected progression in the race witha “What If” allowance in terms of a bike mechanical/crash/ injury/ “bonk”!● Many start off races over dressed and then need toremove layers within a short distance of the start orpersist in wearing too much clothing which can result inexcessive sweating and possible cramping problems laterin the race.● For certain stay warm and dry before a race but oncethe race commences you will warm up, so generally it isadvisable to remove rain gear before the start of the race.

Tip 1: Clothing Selection

Tip 2: Footwear Selection● Ensure footwear is well broken in before event● This may involve having trained and broken in morethan one pair of shoes to take account of underfootconditions that may change depending on weather in thedays before an event.● To date there is no “One Size Fits All” in terms offootwear brands and types.● Go to a reputable shop and get advice as to what suitsyou.● Do not be driven by the “go faster stripes” type of shoesthat are primarily aimed at the fashion rather than functionmarket.● For most adventure racing events it is generally best touse trail shoes even if some of the running is on the road.● The slight advantage of a road shoe is often wellnegated once you venture off road.● Should you slip or fall because of incorrect footwearselection, then the seconds you gain on the road maypale into insignificance compared to the discomfort orinjury that may threaten your chances of finishing a race.


Feat

ure● Select a rucksack/bum bag to suit your needs for the

event.● In general you are looking to have minimal weigh and

size and a bag that is functionally designed as this willensure most comfort and optimal performance for you.

● The larger the bag you select, the more likely you areto fill it with stuff you don’t really need

● Ensure you have practiced running in whatever bag you think you will wear with your race kit inside and that your bag does not bounce, provides quick access to food with hip pockets, water bottle holder, etc

Tip 3: Use a Suitable Bag

● Find out the detail of the course (distances, terrain,profile, etc) and train accordingly

● For the likes of Gaelforce, if you can’t make it to Mayoto train on the course itself then you could, if based inDublin / Wicklow area, cycle to Kilmacanogue via acouple of hilly road climbs and “run” up and down theSugarloaf and then another cycle afterwards.

● For the likes of Achill ROAR' you could start a swim orpaddle (your choice in race too of course) if possible,then transition straight into a flattish run before a climbon foot and returning by a similar route to your bike byrunning a flat section and then biking an undulatingroute.

● Know what your reasonable pace and finish timeshould be and don’t be tempted to go too fast at thestart despite what everyone else is doing.

● It is better to start slowly and be capable of finishingstrongly in the second half of the race.

Tip 4: Plan for Each Race

Tip 5: Prepare Your Bike● Find out the detail of the course Abike “failure” is the most likely reasonthat most will not finish a race andmost “failures” can generally beavoided by proper preparation.● Ensure your bike is in goodcondition and not likely to cause youproblems.● Have your bike serviced by areputable shop if you are not able to do this properlyyourself.● This preparation includes tyre type and pressureselection to suit the terrain expected.● Know how to change a tube and ensure you carry thecorrect tools to do this.● If possible you should carry a chain tool and “Power

● Make sure to have a practice run in a Kayak if you havenever been in one before.● Sit straight and lean slightly forward with knees bentand your core engaged this will give you more balance.● Keep your hands shoulder width apart. If your righthanded keep the the right tight and the left hand lose -this means your right hand will rotate the blade.● Practice your strokes with your partner so that you finda good rhythm.● Communicate with your partner, the person at the backof the kayak should let their partner know if they are no ina rhythm.● Safety is a top priority with all race organisers so doneworry - a safety team is always in the water to help withwhatever happens.

Tip 6: Kayak ing Tips


Feat

ure ● Mandatory kit is selected by race

organisers for the safety of you so docooperate and bring whatever theorganisers tell you is mandatory.● Seconds saved by deciding not tocarry the mandatory kit will seem sucha waste if you need your first aid kit orspace blanket when injured on the sideof a mountain!

Tip 7: Bring Mandatory Kit

● Be prepared for changed weather conditions – mentallyand physically● Just because it is raining does not mean you shouldcancel a planned training session.● Train in all weathers and then whatever Mother Naturethrows at you on race day will be somewhat familiarparticularly in terms of bike control on wet road descents,running down hills and of course correct clothing andfootwear selection.

Tip 8: Take account of Mother Nature:

● Ensure you have sufficient food for the full duration ofthe event either on your person from the start or, if therace format allows it, in an easily accessible format onyour bike.● You can use a small bag on your handlebars / crossbar or alternatively by using tape to attach bars and gelsto your bike. If doing this ensure you have not interferedwith the correct working of breaks and gears.● Practice all your eating in training and only eat bars/gels that work for you.● Ensure you have practiced eating and drinking formbottles on your bike in particular and that you havesufficient control of your bike when doing so.● Read Nutritionist, Joanne Walsh’s article on fuellingbefore and after races on page …

Tip 9: Plan Your Food Strategy:

Tip 10: Be Safe & HaveFun!!!!!!!!!!!!!!!!

Multisport Adventure Ireland was formed in 2010 byPaul Mahon with the aim of providing quality, valuefor money single and multi-discipline sports eventsand tailored individual and group training for alllevels of adventure racing enthusiast. Paul hasbeen a prominent and successful participant in awide range of outdoor sports in the past 10 years.He is currently the IMRA representative on theDublin Mountains Initiative (DMI) group and in thepast has represented Ireland at Mountain

Running and at the Mountain Bike Orienteering World Championships.

Internationally he has raced on 5 continents and has enjoyed podiumsuccess when coming into teams as a late substitute forseveral international AR teams. For more information pleasecontact Paul at [email protected] or 086-3503994


Feat

ure

Introduction

Adventures races are endurance races that cover avariety of distances, durations and terrain. These eventsare usually 'continuous' and all adventure races includemore than one discipline, commonly trail-running, off-roadtrekking, mountain-biking and kayaking or canoeing.Adventure races differ greatly so you should research theevent requirements. They are scheduled throughout theyear so competitors should choose their key races andallow sufficient time for recovery between their chosenevents. Some well known adventure races in Irelandinclude Gaelforce, Achill ROAR and Killarney AdventureRace.

Routine endurance training increases your daily energy(calorie), carbohydrate and protein needs. Failure tomeet your daily nutrient needs can lead to persistentfatigue, poor recovery, illness, and unwanted weight loss.For this reason, a diet and hydration plan that meets yournutrient and fluid needs are vital to performing at yourbest.

Training Diet

Carbohydrate is the most critical fuel source foradventure race training. Carbohydrate is stored in theliver and muscles as glycogen. Fuel stores are limited soregular replenishment is essential. A diet high incarbohydrate is essential to keep these levels topped up.

Good sources of carbohydrates include:

· Bread/Baps/Rolls

· Cereals

· Potatoes/Pasta/Rice

· Dairy foods; milk and yoghurts

· Fruit

· Sweets and jams

· Scones/Crackers/Fruit cake

· Sports drinks and gels

Depending on volume, frequency and intensity of training,daily carbohydrate requirements range from 8-12g/kgbody weight.


Protein needs are also heightenedto meet daily protein turnover needsand assist in muscle repair. Goodquality sources of protein include:

· Meats

· Poultry

· Fish

· Dairy foods

· Nuts and seeds

· Peas, beansand lentils

· Eggs

To meet highrequirements,ideally theseshould beconsumed at

every meal. For example, a dairyproduct in the morning, some meatand nuts at lunch time and a leanmeat in the evening. Proteinsupplements may also be used, butshould be considered in line withoverall goals. Great foods to usearound exercise include both proteinand carbohydrate, such as a dairysnacks, peanut butter sandwiches ornut-containing muesli bars. Dailyrequirements for protein in athletesrange from 1.4-1.7g/kg bodyweight.

Fruit andvegetables should be includedin the diet toensure theathlete meetstheir dailyvitamin and mineral needs. Aim forfive servings a day.

Recovery To recover from trainingand to replenish fuel stores for thenext training session, you should eatafter training. 1-1.5g of carbohydrateper kilogram body weight should beconsumed within 30 minutes ofexercise where possible and a smallportion of protein (e.g. 0.2g per kgbody weight) is ideal.

Fluid NeedsDuring training you will lose fluidthrough sweating. Unless those fluidlosses are replaced by drinking

· Increase the number of eat-ing occasions (6-8 times /day).Base all meals and snacks aroundthe following foods which are highin carbohydrate.

· Reduce your intake of highfat foods e.g. chocolate, cakes,fried foods, full fat cheese.

· Training is a good time toexperiment with the type and timingof food you consume before run-ning in order to avoid any digestivediscomfort like stomach cramps,diarrhoea or wind.

· It is important to trial differentcarbohydrate replacement drinks

(sports drinks, gels, bars etc.) duringyour training to make sure that theydo not upset your stomach or giveyou diarrhoea.

· Remember isotonic/sportsdrinks will provide fluid and top upyour daily carbohydrate intake.

· Remember to choose a snackcontaining both carbohydrate andprotein within 30 minutes of stoppingtraining (see post exercise snacklist).

· Ensure adequate rest inbetween your training sessions.

the risk of becoming dehydratedwhich can cause fatigue and impairyour performance.

Maintaining hydration levelsthroughout the event can be achallenge. Particularly in hotconditions it can be easy to becomedehydrated. It is important to evaluateyour sweat losses and fluid needsduring training. Competitors mayneed to balance carrying weight withminimum water intake requirementsdue to the carrying capacity of fluidsfor long sections without refillpossibilities. Training is a goodopportunity to practice fluidreplacement. Suitable drinks duringtraining include water, diluted fruitjuices and sports drinks.

Pre-eventEnsure your last meal the day beforethe event is high in carbohydrate witha lean protein source. Eat whatworked for you during training andavoid trying new foods at this latestage.

● A high carbohydrate, low fat, lowfibre meal should be eaten 2-3hours before the event, for example:● Cerealmuesli/porridge/cornflakes) and lowfat milk● And/or white bread toast with lowfat spread and jam/marmalade● Fruit/Fruit juice

● Low fat yoghurt● Extra snacks can be taken beforethe race to boost your carbohydrate(cereal bars, isotonic drinks/yogurts).● Ensure you start the event fullyhydrated. A general guide is to drink400-600ml in the 2 hours leading upto the event.

During the event

● Take 30-60g of carbohydrateevery hour e.g. 600 – 1000mlisotonic drink, 1.5-2 packets gels or40-75g dried fruit (or a combinationof these).● Experiment with what worksfor fuelling during training and findout if fluids/gels will be availableduring the race so you canexperiment with these brands intraining.● During the bike leg in anadventure race is a greatopportunity to eat compared to therunning leg.● Fluids – a general guideline isto drink 150-200ml every 15minutes. The aim is to lose no morethan 2% of your body weight duringexercise (e.g. 1.5kg for a 70kgperson). For endurance eventsthere is a rare chance that acompetitor could drink too much withpotentially fatal consequences. Ifyou are exercising for more thanfour hours in hot weather, drink nomore than 800ml per hour, be


guided by thirst and sip a sports drink that contains sugarand salt instead of plain water.● Evidence suggests that caffeine improves endurance.1.5mg/kg taken in divided doses throughout an intenseworkout has been shown to benefit performance (e.g. 4caffeine containing sports gels over two hours). Caffeine’sside effects include sleeplessness, trembling and anxiety.So if you are sensitive to caffeine, it is best you avoid it.

Recovery Ensure a snack or meal high in carbohydrateand protein is taken within 30 minutes of finishing therace:

● Apple and muesli bar● Flavoured milk● 600ml sports drink and cereal bar, Banana and low fatfruit yogurt● Breakfast cereal, low fat milk and dried fruit● Sandwich/roll/wrap filled with chicken/ham/egg/tuna● Jacket potato with tuna/baked beans/low fat cheese● Baked beans/spaghetti on toast● Make sure to take high carbohydrate meals and snacksfor the next 24 hours after the race.

Top Tips

● Having a backpack/Camelbak/race belt will help carryyour food and fluids for the event● Wearing a cycling jersey with rear pockets to carryadditional fuel/gels● Leave food and drink in transition areas if possible

Time Meal

BreakfastBreakfast cereal and low fat milk

Fruit

Fruit juice

Training runIsotonic drink

Post trainingLow fat yoghurt and fruit

Fruit juice/flavoured milk/sports drink

LunchWholemeal bread/bap/roll and low fat spread

Chicken/Ham/Tinned fish/Egg

Fruit juice

Slice of fruit cake/Banana cake/Cereal bar

DinnerMeat/Fish/Eggs/Beans

Potato/Pasta/Rice (Half of plate)

Salad and low fat dressing/Vegetables

Glass of low fat milk

Fruit salad

Supper Weetabix and low fat milk

Joanne WalshB.Sc Human Nutrition and Dietetics, MINDI

Joanne graduated with a BSc (Hons) Human Nutrition and Dieteticsfrom DIT and Trinity College Dublin in 2006. Joanne is a SeniorDietitian at St. James’s Hospital in Dublin and works in the Emer-gency Department. With a keen interest in sports nutrition Joanne isa member of the INDI Sports Nutrition Interest Group and hasworked with many athletes and sporting organisations including theGAA and Athletics Ireland.


RE

PO

RT

Over the Easter I had the pleasure of attending a“Fitness Retreat” in Portugal. I decided to take theplunge and dive into the unfamiliar territory of swoppinga week in the sun with cocktails for hard work, sweatand healthy eating!

What attracted me to one retreat in particular was theirapproach of no promises of unrealisticexpectations….their mantra of “not chasing short-term,headline-grabbing ephemeral gains. We're offering youthe opportunity to learn how to make permanent positivechanges to your lifestyle, happiness and health”. TheEaster retreat was delivered by Andreea Tina and once Isaw her photograph I decided if I could come backlooking like her I’d be a happy customer! Andreea is aHealth Coach and Body Transformation/Fat Lossspecialist, best known for her tough and challengingworkouts. Andreea is based in London, and is also asuccessful bodybuilding competitor.

Once the flights were booked in January I wascommitted and there was no turning back. I have toadmit I did become anxious as the dates drew close withthoughts of not being able to keep up with everyoneelse! Armed with a suitcase of workout clothes andrunners I was off and day 1 soon arrived.

Induction DayThe day began with 9.30ambreakfast, where I met my trainingpartners (the lads) for the week andmy trainer Andreea. As the lads hadarrived earlier in the week they wereamused as I went through “induction”with Andreea, (more like confessionof the bad habits I’ve adopted overthe past few years and of course mylove of chocolate). As we discussed my love affair ofdark chocolate I had to admit how it talks to me from thefridge and that having one square each day wasn’t anoption. I’m sure many of you will understand howeverbeing the only female the lads found notions of “talkingchocolate” highly entertaining.

My GoalsAs reducing my body fat was one of my goals I wasquickly informed that I was to report to Andreea at8.30am every morning to complete fasting cardiotraining which would jump start my metabolism intoaction. Despite being told it was only a twenty minutesession I was scared!! Filled with enthusiasm andenergy the next morning we set off for the first run, aroute which faced uphill to the village square, stoppingto complete steep hill sprints on the way and back down.Tabata training was substituted for running to addvariety to my programme throughout the week, simpleroutines I could easily replicate at home before work.


RE

PO

RTResistance Training

Each day the first group resistance training sessionbegan at 10.30am, targeting different body parts eachday with a variety of challenging exercises. Whiletechnique was paramount Andreea not only focused onour strength but also our flexibility and injury prevention.It became very clear that maximum output was expectedon every repetition and set throughout the week andanything less was regarded as part of the warm up.

NutritionNutritious food was an integral component of the fitnessplan for the week and breakfast and lunch were a varietyof delicious foods. I quickly became accustomed to “notfor you Wendy” as my training partners loaded up onsecond servings of carbohydrates.

HITT Training & EducationThe second group training session began at 5pm eachday which involved another series of creative exercises totarget the same muscle groups as the morning. WhenAndreea announced that I would be doing something “alittle different for a full body workout” I must admit I wasalmost relieved. However, what she really meant was Iwas completing high intensity interval training (HIIT) andthe prowler, sleigh, tyre, battle ropes, slam ball and kettlebells became my challenges for the week. The daily uphillpulls and pushes along the green matting was soonnicknamed the green mile by my new training partners.Four strangers with a common love of exercise (andBarry’s tea) became a close knit support group toovercome Andreea’s daily challenges. Andreea waspassionate to inspire us to create long-term changes toour lifestyles incorporating afternoon lectures on theimportance of making changes. Education was animportant element throughout the week at workouts andalso at meal times.

Yoga - PoolsideEach day concluded with pool sideyoga which I found most challengingas my arms crumbled underneath mein the “downward dog”. Eveningswere our own to incorporate our neweating habits as we sampled the localcuisine, enjoyed the localentertainment and the odd glass ofwine which was not discouraged.

A positive ExperienceThe week at Algarve Fitness has been one of the mostpositive experiences I’ve encountered, showing me howI can successfully achieve my fitness potential throughhard work and a varied and nutritious diet. I feelenergized and empowered to make the necessarychanges to recapture the buzz I was missing from myworkouts. My expectations from one week’s interventionof my diet and exercise habits were more thansuperseded and the changes encouraged were realisticand replicable.

An experience I’d highly recommend, Algarve Fitness’approach is simple. They provide no-nonsense, no-fadsolutions to their clients, with training programmesinformed by the best educated experts in the business.The Irish run company, Fitness Algarve, was establishedby Ray O’Donovan, Eoin Lacey (ISI) and Stephen Ward(ISI) and is situated at Boliqueime near Villamoura.Accommodation consisted of a large en-suite bedroomin a Fonte Verde luxury poolside townhouse, located in abeautiful Algarve village, Boliqueime, on the edge ofVilamoura.

For further details contact [email protected] orvisit their website www.algarvefitness.com.

Wendy Keenann, MA in Health Promotion (UCC), BA in PE & Mathematics (UL), BSc in Exercise and Health Science(UL) NCEF Tutor and PT

Since studying PE in UL , Wendy has always had a keen interest in fitness training. She is currently the Director of Adult Education at Coláiste Stiofáin Naofa which involves running the night school.

She has been tutoring on NCEF courses since 2002. Over the years she has worked as conditioning coach with teams, but isnow concentrating on her own fitness as she prepares for the upcoming Hockey Interprovincials.


Gro

up F

itnes

s

Since its inception TRX has proved tobe very popular and rightly so.The TRX is an innovative piece ofequipment that uses all core, all thetime no matter what position you arein. It means you can work onimproving strength, flexibility, mobilitywhile demonstrating control andmajor stabilisation throughout yourfull body and key joints. It providesmajor increases in muscleproprioception purely by the need tostabilise and control through everymovement.

Designed by a Navy Seal to enabletraining in locations where noequipment was available it has nowmoved into the gym setting and grouptraining sessions.

As equipment for strength training, itis considerably cheaper thanstandard gym equipment for thosewho want to work hard, but an entireset of TRX straps and suitable fittingsare more expensive than fitballs/dynabands for group exercise.However the beauty of TRX lies inthe sheer variety of training open to it– i.e. conditioning , strength, sportspecific, anaerobic etc.

The GoodWith TRX it can remove the need toattend a traditional gym setting andappeals to those who need the addedmotivation and like a differentapproach to their training. Hangingfrom the ceiling in straps definitelyadds new challenges and novelty!The motivational aspect of classsetting, working to the music and(plus a bit of friendly competition… )combined with increased resultsbrings repeat business with happyclients.From a business perspective, themore popular TRX is, the higher thepotential numbers in your sessions.However it is important to weigh upthe financial benefits of larger groupswhile offsetting the potential negativeeffects of reduced instruction quality.

The Not So GoodWith increased numbers comesreduced instruction quality as no twoclients are the same.Lycra is “one size fits all” but thisdoes not apply to your clients andTRX. For example, if someone has alow back condition or shoulderissues, they may enter a TRX class

thinking it will help which it may,depending on the issue and the levelof care that can be given to the clientduring the session. However, if theclient goes into the busy class orreceives the “one size fits all”approach, they could find themselvesfacing some time with the physioafterwards. It is never a goodadvertisement to have a new clientcome to your session, not receive thesupervision and guidance they need,and have them walk away saying“TRX is way too hard, I hurt myback”.Larger groups may generate morerevenue, however,it is more difficultto supervise and it is difficult toobserve accurate and safetechnique. This can have a knock oneffect and those who do not have agood experience and drop out, mayshare their negative experienceoutside your venue.

How we can improve this?Smaller groups lead to faster andgreater results as they receive moreattention, so there is greater repeat ofbusiness and this will increaselongevity in a TRX programme.

The Plank

The Chest Press

The Press Up

The Row


Thoughts to weigh up when creating your TRXprogramme· Cost of set up vs income (size of class)· Client retention, level of customer care· Smaller groups progress faster.· Your space – hanging from the ceiling or from fixed

point on the wall will affect your choices of exerciseand level you can take them to.

· Length of lever, body angle to the ground, bodydistance in relation to hanging point can increase ordecrease the intensity

A happy client is repeat business… with friends!When working with numbers of mixed ability it can bea challenge to make sure that they all work at the rightlevel, be they beginner or advanced.

Such is the nature of group training especially with largergroups, there is always a new face coming to the session.In order to progress within the session or hold them at anappropriate level, while looking after the more advancedclients, the best way to tackle this is:

1. Teach the modification first as a warm up/rehearsalset. You can then see from their technique who is able toprogress.

2. The next set can be a progression of the first or theless able individuals can remain in the warm up/lessdifficult level until their form is perfect and the strength hasimproved. It is important to remember what it was like thefirst time you tried something new. Encouragement and

feeling good after the sessionand avoid them feeling sosore they won’t return.3. As there is a risk of injuryduring the ability to control theinstability of suspensiontraining – it is inadvisable notto progress to the next leveluntil technique is good.

4. The usual overload ofincreasing reps still appliesbut apply quality over quantityany day! Reduce the need forrest periods betweenexercises by swapping to adifferent muscle group, it is

always possible to repeat another set of a previouslytaught exercise. For example Squats, Rows, Squats ,Rows, these can then be progressed into combinationmoves.

5. Avoid trying to use the entire repertoire of exercises in asession, instead select specific exercises to allow forimproved technique and progression. To cram in all theexercises available would be like wearing your entirewardrobe every day!

The table below can be used as a guide to show how youcan simply progress within certain exercises. Suggest allthe group perform the beginner option as rehearsal warmup set, then beginner may remain on this exercise ifappropriate, where the intermediate and advancedclients may progress for subsequent sets.

Beginner Intermediate AdvancedHalf squat – increaseROM over time, watch thatthey are focussing on legsnot pulling on hands

Full squat (increase ROMunder control)possible progression tosquat jumps spaced withnormal squats

Full squatSquat jump repeats

Side lunge Side lunge 2 hands gripOption of addingpropulsion

Side lunge 2 hands or onehandOption of addingpropulsion

Row – stay more vertical Row- more angledposition, feet closer toanchor point

Row - lower body position,feet closer to anchor point– one foot off floor

Chest press with lungefoward orChest press feet wide infairly upright position ormore angled with one footslightly to front

Chest press in a deeperposition feet wide ornarrow stanceChange pace of reps

Chest press in a deeperposition narrow stance orone foot off floor – usenegative reps

Lunges rear- toe to theground

Lunges rear- no toe to theground

Lunges rear- no toe to theground and add hop

Plank crunches Pike (for really evil, docrunch/pike/pressupcombo)

Hamstring curl – backsideon floor, progress tosuspended position

Hamstring curl suspendedin Shoulder bridgeAlternate hamstring curl

Hamstring curl suspendedin Shoulder bridge with hipextension)Alternate hamstring curl

The Ugly – Too Far too SoonIf the instructor goes TOO FAR TOO SOON – e.g.straight for crunches or press ups in the TRX – somepeople cannot hold the long base position safely and willland hard on the mat with mid body potentially injuringback by hyperextention in a hurry when the core lets goAlternative approach allowing progression to occur overtime:

1. Ensure client can hold a plank on floor2. Perform plank in straps – stress knees down first if

they need to bail out- Always always avoid the“collapse” bail out

3. Progress to small ROM Saw or Crunches ++

A few seconds of perfect technique then a carefullowering is safer and more effective than rushing aheadand potential injury. Keep it simple initially using differentmuscle groups with minimum rest to create overload, butuse fewer exercises during the learning curve.

ConclusionTo operate a TRX class, instructors should be qualifiedspecifically in TRX before offering TRX as a service. Aswith any specific training type, instructors should beeducated, certified, and insured to give the best servicepossible to their clients. Personal experience withequipment is a good base to become an instructor but itdoes not make a person an instructor any more thanallowing the regular gym goer who knows all theexercises to be paid as a fitness trainer without propercertification.

Biography:Linda Bracken has been working in the fitnessindustry since she qualified as a fitnessprofessional with the NCEF in 1995. She is anNCEF Tutor (DEHF) and is one of the CourseCo-ordinators in for the CEHF in Limerick. Sheis qualified in TRX STC, Stott Pilates, Pilates andCorrective Exercise Specialist (NCEF), SMTh,PT (NCEF).

Some suggested progressions that work fordifferent abilities. Rehearsal:· Half squats – moving into mobilisation hip side toside.· Squat and row combo – tests coordination andwarms up body.· Chest press with forward lunge combo – testscoordination and warms body.


Pila

tes

If There is No Method -There is Only MadnessThe Pilates method is a collection of exercises that areperformed while on a mat, sometimes with object calledprops to help activate or challenge specific muscles duringthe exercise; or on various piece if equipment such as theReformer. Pilates has gained favour with the dancing worldover the past couple of decades as it aims to strengthenthe whole body with controlled breathing throughstabilisation of the pelvis, shoulder girdle and rib cagewhile maintaining a neutral head and spine (Segal et al.,2004). The slow controlled low level resistance associatedwith Pilates has been said to lengthen muscles, while thismay not be scientifically accurate. Muscles may appearlonger because they are more flexible and people whopractice Pilates may seem leaner because they have amore elegant carriage because they have good posture.

What are you without PrinciplesPilates instruction is based on six key principles: breathing,concentration, control, centring, precision, and flow(Paterson, 2009).

1. Breathing is the base of every Pilates exercise.Correct diaphragmatic breathing helps maintain a stabletrunk. This is done by laterally expanding the rib cage andlifting the upper abdominals without lifting the shoulders orexcessively bulging the abdomen. Engaging the diaphragmwill increase intra-abdominal pressure and immediatelyactivate the transversus abdominis.

2. Concentration utilises visualisation such as “let theshoulder blades melt down the back” or “peel the hips offof the mat”. As well as tactile or verbal feedback fromprops or the Pilates instructor to improve greater bodyawareness, such as “maintain pressure on the Pilates ring”or “raise leg as high as possible while maintaining goodform”.

3. Control implies utilising proper technique, notintensity. Learning to recognise signs when a client is outof control, such as jerky movements, loss of alignment, orpain is important.Teaching clients to maintain good form within their range iscritical to maintain alignment and not compensate withmuscles responsible for movement.

4. Centering requires activating specific muscles inorder to maintain good alignment while performing aPilates exercise. Being able to identify when alignment islost in order to adapt the Pilates exercise is vital. Likewise,knowing when to advance a client is determined on theirability to perform the current Pilates exercise. Knowledgeof bony landmarks and anatomy is key.

5. Precision means striving for perfection. If aPilates exercise, regardless of the level, is not beingperformed correctly then there is no point in progressing to

a more complex version of that exercise. It should either beadapted or other cues used until the exercise is completedefficiently. Perfect practice makes perfect. As well asreminding clients to be patient.

6. Flow allows for greater efficacy. Moving into the nextPilates exercise with minimal disturbance and alterationallows the maintenance of the other principles

Adapt the Plan to the Athlete; Not the Athleteto the PlanThe movements within a specific sport may be limited andoften unilateral in nature or possibly performed at a highthreshold. Therefore some athletes may struggle, to beginwith, to perform Pilates exercises while maintaining theprinciples of Pilates. This may be due to poor bodyawareness, muscle imbalance, or previous injuries. ThePilates instructor should therefore have a basicunderstanding of the needs of the sport and the anatomicaland biomechanical demands needed to perform that sport.

Because You Have a Hammer Does Not MeanEverything is a NailBack pain is the most common injury in people under 45years of age (Rydeard et al., 2006). Nondescript lowerback pain may be caused by a lack of strength andendurance in the abdominal muscles and tight trunkmuscle, known as Janda’slower cross syndrome(Page et al., 2010), asillustrated in Figure 1.Addressing this involvesflexion bases Pilatesexercises (TOP 3 FLEXIONEXERCISES). Back pain,however, can be caused bypoor motor control of thetrunk muscles (O’Sullivan,2005) or McKenzie’sderangement syndrome(Hefford, 2008).

Attempting to rectify these conditions with flexion basedPilates exercise could potentially make these conditionsworse. Extension Pilates exercises (TOP 3 EXTENTIONEXERCISES) and rotation Pilates exercises (TOP 3ROTATION EXERCISES) would be more appropriate forthis condtion. Diagnosing medical conditions is not withinthe Pilates instructor’s remit but inquiring about diagnosismade by health professionals can lead to safe effectiveinstruction. If you are in any doubt refer the client to theappropriate healthcare professional.

Figure 1: When a “heavybelt buckle” lets you

Thoraco-LumbarExtensors Tight

GluteusMaximus Tight

RectusAbdominusWeak

Hip FlexorsTight


Beginner

Spine RotationRemember it’s spine rotationnot hip rotation

Oblique Roll BackA flexion exercise with a“twist”

Advanced

The SawRotation and flexion, what’snot to love?

Top three Flexion Pilates Exercises

1. Strengthens the twisting muscle used in all cardio exercise and rotation sports

2. Ideal for recreational golfers to triathletes

Carrying Pilates into the GymSports injuries are often caused bybringing a joint repetitively to its endrange without adequate stabilisation.There are two types of muscle,stabilisers and mobilisers. If astabilising muscle is ineffective thenthe mobilisation musclecompensates. The mobilising muscleis then required to perform two tasks.This is the case in relation tohamstring strains during sprints. Thegluteus minimus and gluteus minimusmuscles are responsible forstabilising the hip and the gluteusmaximus is responsible for powerfulhip extension. These muscles areoften under active, known asarthrogenic muscle inhibition (AMI) orsometimes referred to as “GluteAmnesia” (Freeman et al, 2013). Thisforces the bicep femoris portion of thehamstrings to stabilise the hip, extendthe hip and flex the knee possibly

leading to over load. Thereforeimproving the athlete’s functionalrange of motion allows the athlete tobe stable at the end range while per

In a Nut ShellPilates uses awareness, control ofmovement and good posture tostrengthen the stabilising muscles sothat the mobilising muscles canperform functionally and efficiently.If using Pilates with athletes, anunderstanding of the biomechanicand anatomy of their sport isessential. Identifying the specificconditions and appropriate exercisesis vital if using Pilates for back careinsuring a safe and beneficial Pilatesexperience. Remember to refer if indoubt. The principles of Pilates canbe easily transferred to the gym andmay increase functional performancefor athletes and fitness clients.forming their sport.

Biography:

Richie has been working in thefitness industry since 2008. Hecompleted the NCEF PersonalTrainer, Pilates & Corrective Ex-

ercise and the Diploma in Execise & HealthFitness (DEHF). He has also completed aSports Massage course, which led him to under-take a B.S.c. in Sports Rehabilitation and Athlet-ic Therapy. Richie has a strong interest incoaching triathlon, and all its disciplines.

Beginner

Breast Stroke PrepLet the muscles do the work,no momentum

Single Leg KickChallenge a muscle by notletting it rest

Advanced

Swan DiveNot an exercise for the fainthearted

Top three Extension Pilates Exercises:

1. Strengthens the thoraci-lumbar extensor muscles

2. Ideal for clients who live at their laptops

ReferencesFreeman, S., Mascia, A. and McGill, S. (2013). ‘Arthrogenic neuromuscula-ture inhibition: a foundational investigation of existence in the hip joint’, Clini-cal Biomechanics, 28, pp. 171-177.Hefford, C. (2008). ‘McKenzie classification of mechanical spinal pain: pro-file of syndromes and directions of preference’, Manual Therapy, 13, pp.75–81.O’Sullivan, P. (2005). ‘Diagnosis and classification of chronic low back paindisorders: maladaptive movement and motor control impairments as under-lying mechanism’, Manual Therapy, 10, pp. 242–255.Page, P., Frank, C. C. and Landers, R. (2010). Assessment and Treatmentof Muscle Imbalance - The Janda Approach, Champaign, Illinois, USA: Hu-man Kinetics.Paterson, J. (2009). Teaching Pilates for Postural Faults, Illness and Injuries– A Practical Guide, Philadelphia, Pensivainnia, USA: Butterworth Heine-mann Elsevier.Rydeard, R., Leger, A. and Smith, D. (2006). ‘Pilates-Based therapeutic ex-ercise: effect on subjects with nonspecific chronic low back pain and func-tional disability: a randomized controlled trial’, Journal of Orthopaedic andSports Physical Therapy, 36 (7), pp. 472-484. Segal, N. A., Hein, J. and Basford, J.R. (2004). ‘The effects of pilates train-ing on flexibility and body composition: an observational study’, Archives ofPhysical Medicine and Rehabilitation, 85, pp. 1977-1981.

Intermediate

Intermediate


Psy

chol

o

How effective is the mass andsocial media in influencingexercise and health behaviour?How can its effectiveness beoptimised?

Mass media can also be broken downinto many forms. Traditional mediasuch as print, including newspapers,magazines and information leafletsand broadcast media such astelevision and radio are also forms ofmass media. New media examplesinclude social media which includesFacebook, Instagram, Pinterest,Twitter, fitness apps such as Fitnesspal, blogging platforms, ezines andFoursquare and interconnect mediaincluding Skype, Whatsapp andViber.

Displacement HypothesisAs of January 2014, 74% of adultswith access to a computer used oneor many forms of social media. Withan average American spending 184minutes per day online (statista.com)while spending 290 minutes watchingTV, 6 minutes browsing throughmagazines, 82 minutes listening tothe radio and print media taking upapproximately 36 minutes and mobilephone usage at 77 minutes per day.All of which are vessels for bothadvertising and education. It is saidthat the more time someone spendsconsuming media, the less time thatperson will spend on other activities.This is known as the displacementhypothesis. The displacementhypothesis suggests that the public'sincreased media consumptionwhether traditional or new media maybe replacing the time that was oncespent enjoying physical activity suchas fitness classes or team sports.

Obesity EpidemicWang et al. (2007) projected that86.3% of American adults will beobese by 2030, obesity giving rise toother such health problems as type 2diabetes, hypertension, Angina,cardiovascular disease, Asthma,Lung disease and in turn cancer. In asurvey by Colby et al., 64% of peoplereported gaining health informationfrom TV, 28.3% from the internet and

26.4% from print media yet theepidemic of obesity and lack ofphysical activity is rising despite thefreedom of health related information.It is suggested that this behaviour isdue to a shift in blame for theindividual leading the unhealthylifestyle. A study by Kim and Willis(2007) found that prior to 2004obesity was seen as a conditionwhich was due to lack of sufficientphysical exercise, poor food choices,personality traits and sedentarylifestyle. Post 2004, the epidemicbegan being attributed to socialfactors, including, family habits,habits of friends and peers and lackof education. Yet within the media,victim blaming, or attributing theproblem solely to the obese individualseem very much alive (Heuer et al.,2011) with the view of the obeseindividual being negative “the mannerwhich an issue is framed in the mediacan have an influence on how peoplethink and feel about the issue".

Media’s RoleIn a study by Ries et al. it is notedthat the media can contribute towardspeoples understanding of the causesof obesity and educate individuals onhow to alleviate the chances ofobesity, such as incorporatingphysical activity into ones dailyroutine. Ritland and Rodriguez (2014)highlight that despite the wealth ofanti-obesity messages coming fromthe media, exposure to such contentalone, does not significantly have aneffect on the public's intent toexercise suggested measures.Contrary to these findings never theless there has been seen to be anincrease in transportation-relatedexercise in the form of 1 mile or lesswalked commutes (Maibachn, 2006).Therefore there is a significantincrease in the amount of trips wemake in our car are within a one mileradius from our homes.

Advertising ExposureMany aspects of the mass mediabecome either positive or negativeeffectors in health promotion. Lookingat the multibillion euro advertisingindustry for example "The role of the

commercial media is to deliveraudiences to advertisers". Includingboth traditional and online media, onaverage per year $5billion in Americaalone is spent on advertisingunhealthy foods to children with theaverage child watching up to 3000food related adverts per year with amere 2% being for fruit or vegetables(teen health and media). This isstartling to consider, it was found thatexposure to advertising's influencescognitive processes that lead tobuying behaviour even without theexplicit memory of exposure (Shapiroet al., 1997). This volume ofadvertising are contributing factors toan unhealthy relationship with abalanced diet, and leading to weightissues, poor education and exposureto what is and what is not healthy.Along with the effects of poor foodchoices influenced by the media, printand online media contributors holdthe key to shaping the exercisebehaviour of both children and adults.

Exercise & Body ImageA major factor influencing exercisebehaviour is body image, with massmedia being hugely influential on girlsand young women specifically. Mediapressures have given rise to what isknown as the "thin ideal" withunrealistic appearance beingportrayed within the media. It hasbeen seem that the media canincrease the internalisation of thisideal (Field et al.,2001; Knauss,Paxton, & Alsaker, 2007) inadolescents and lead to a desire for afit and very slim physique (Levine,Smolak, & Hayden, 1994). Duringthe 90s the thin-ideal was fronted bymodels such as Kate Moss and more,a time also known as the heroin chicera. These body ideals or obsessionsportrayed in the media exist in everytime period, worrying considering thaton average, female adolescents readfashion related magazines featuringthese body types for on average 4.3hours per week (Levine & Smolak,1996). More worryingly, in a surveytaken of this target audience (femaleadolescents aged 11 to 17); thenumber one thing these girls wishedto change about themselves was their


weight (Kilbourne, 1994). From theseit can be seen that the media andsocial media images are fuelling bodydissatisfaction due to the gapbetween the women seen in themedia and those of average size andbody type. This satisfaction has beennormalised among women, an ideawhich is knows as normativediscontent (Oliver-Pyatt, 2003).

The Thin IdealAs well as an increase in those withdisordered eating there has been anotable rise in the number of peoplesuffering from exercise disorders.These people who seek to have totalcontrol over their physique. Theseexercise disorders or compulsionsoften affect all aspects of the sufferslife, from mood to body image, socialstanding and confidence. Sufferersno longer choose to exercise forenjoyment or fitness but becausethey become addicted to it and willcontinue to engage in the extremebehaviour despite negative knock oneffects. These people may also beknown as activity disorder sufferers(Yates, 1991). The thin ideal withinthe media is fuelling this compulsionwith more men and women statingthat rather than for health benefits,they are eating a certain way orexercising to the extreme to obtain ormaintain a certain body type. Thepursuit of this ideal body leading tothe disordered behaviour in relation tofood and exercise can be a toxiccombination. In spite of the medicalcomplications accompanying beingunderweight can cause includingorgan failure, for the most part thecompulsion is stronger to exercisethan to look after the body and slowdown (Iannos & Tiggermann, 1997;Meyer, Taranis, Goodwin, & Haycraft,2011 ).

Anorexia AthleticaExercise addicts may also be knownas anorexia athletica which issomeone who engages in compulsiveexercise which also limiting theircalorie intake. Pathogenic exercise isanother term for the compulsion. Insupport of the effects this thin idealhas on the public, a recent study ofexercise addiction or compulsiveexercise, controlling for BMI andeating disorders, it was found thatfeeling pressure from mass andsocial media to be thin showed acorrelation with compulsive exercisein both males and females. In boysonly the muscular image shown ofmen in the media increased thelikelihood of compulsive behaviour(Goodwin, Haycroft, & Meyer, 2011).

Celebrity CultureTrend in celebrity culture also havean impact on exercise behaviour andare too linked with the thin ideal incelebrity appearance. Cardio andbody weight training which usesminimum equipment is an accessibleform of exercise for those on abudget or limited by commutingtimes. Celebrities such as JenniferLopez are said to use TRX as theirmain form of exercise. High-intensityinterval training also known as (HIIT)consists of short bursts of activity witha short rest period following,consisting of training times of 30minutes or less. Celebrity fitnesstrainers such as Kayla Itsines focuson this trend which is dominating themedia and becoming a phenomenonwith hash tags such as #HIIT and #Kaylasarmy showing up across socialmedia platforms. Strength trainingused across all gyms and by every fitand tones celebrity is seen to burnmore calories than cardio in an equalamount of time with celebrities in themedia such as Jodie Marsh taking tothe extreme, which can be seen inthe documentary "Jodie Marsh BodyBuilder". Celebrity models such asthose who model for Victoria secrettrain extremely hard to maintain aperfect physique, their trainingregimes are in every magazine postannual runway show and a rise inthose practicing ballet fitness, pilatesand yoga is the result. Instagram andPinterest has become the mainvessel for trends and fitnessinspiration, all seen through photosand short videos, searchable throughhash tags. The hash tag #Fitspobeing the most prominent with thosewho are body conscious, againfeeding into the thin ideal.

Regulation of AirbrushingContrary to the negative mass media,Dove's advert campaigns focusing onhealthy body image and showing thebefore and after effects of airbrushingcould positively influence a worldobsessed with body ideals andperfectionism. In order to optimise theeffects of such advertising campaignsas Dove or fitness trends such as thatof Kayla Itsines, an expansion in theregulation of airbrushing and editingshould be introduced. Should allimages in advertising (online, in printand on TV) carry a disclaimer tohighlight that the images in thatadvertisement have been airbrushedor edited? It is something to debateand consider. Everyone wants to puttheir best foot forward. Those lookingat social and traditional media andseeing perfect bodies and what is

known as "humblebragging "can beput off exercise due to a sense of notbeing good enough, not knowingenough, ignoring the very fact thatwhat is posted or printed is only thebest bits of each individual regime ora snap shot of the perfect body.

Effects of the Mass Media Even though the effects of limitedexercise, poor diet and body idealsare much researched the direct andindirect effects of the mass media onexercise behaviour is a relatively newconcept especially in relation to newmedia like social networking. Linksbetween the media and influencingthe consumer are wide spread withthe link between video games andviolence being studied extensively.These effects in the future will beapparent as the first generation oflifelong consumers of traditional andnew media grow older. I wouldsuspect that the influence on exercisebehaviour will be secondary to that ofthe influence on body pressure,weight control, self-confidence andthe aesthetic results of exerciserather than the health benefits. As webecome more informed on thebenefits of exercise, parents should intime become more mindful of nutritionand physical activity hopefully helpinglessen the rate of prevalence ofobesity. Parents then too may see thecorrelation between mediaconsumption and poor health.

Role of the Fitness ProfessionalChildren and adults need to beeducated in media training andshown evidence that allmagazines/images we see areretouched and edited. Health andfitness professionals need to promotefitness, not fatness, think nutrients,not caloric-restriction. Point out thathuman bodies come in a wide rangeof sizes and shapes and that there isno “perfect” body size and shape.

Ciara Losty is a Lecturer insport and exercise psychologyat Waterford Institute ofTechnology and assistantcourse leader for the BSc inSports Coaching andPerformance

active @sportpsychWIT

For further information on the Msc in SportPsychology click on the link below or follow onTwitter:

http://www.wit.ie/courses/type/health_sciences/department_of_health_sport_exercise_studies/msc_in_sport_psychology

active @sportpsychWIT


From the time the ancient Greek runner Pheidippidesran from Marathon to Athens in 490 B.C. to announcethe Greeks’ victory in the Battle of Marathon, humanshave had a compelling interest with endurance. Oncethe realm of elite athletes, the marathon has becomethe solution for the mid-life crisis: the average age ofmarathon finishers is 40 for men and 36½ for women.45% of male marathon runners and 35% of femalerunners are 40 to 60 years old. So how do you trainyourself and your clients for one?

running periods. The higher your VO2max, the higher youraerobic ceiling.

1. MileageThe number of miles you run each week is the mostimportant part of marathon training because of how itimproves your aerobic fitness. Specifically, running manymiles improves blood vessels’ oxygen-carrying capabilityby increasing the number of red blood cells andhemoglobin, increases the use of intramuscular fat tospare your limited store of carbohydrates (glycogen),creates a greater capillary network around your musclefibers so oxygen can diffuse more quickly into the muscles,and increases the number of mitochondria (aerobicfactories) in your muscles, increasing your aerobicendurance.

2. Long RunsLong runs in excess of two hours deplete your muscles’store of glycogen, which stimulates its greater storage (andthus increases endurance) since running out of fuel isthreatening to the muscles’ survival. Long runs alsoprepare your muscles and tendons to handle the stress ofpounding the pavement for 26 miles, increase muscles’ability to effectively use fat once they run out ofcarbohydrates, and callous you psychologically for runningfor long periods of time.

3. Lactate Threshold RunsThe lactate threshold (LT) demarcates the transitionbetween aerobic running and running that includes asignificant oxygen-independent (anaerobic) component.The LT is an important determinant of marathonperformance because it represents the fastest speed youcan sustain aerobically. The goal of marathon training is toincrease your LT pace and your ability to sustain as highof a fraction of your LT as possible.

4. VO2max IntervalsVO2max is the maximum volume of oxygen your musclesconsume per minute and is largely dictated by your heart’sability to pump blood and oxygen to the working muscles.Interval training (3- to 5-minute periods of hard runningwith 2- to 4-minute recovery periods) run at the speed atwhich VO2max occurs is the most potent stimulus forimproving VO2max because you repeatedly reach yourmaximum stroke volume (the volume of blood the heartpumps per beat), cardiac output (the volume of blood theheart pumps per minute), and VO2max during the hard

Sample Marathon Workouts

1. Lactate Threshold (LT) RunsFor average runners, LT pace is 10 to 15 seconds per mileslower than 5K race pace (80-85% maximum heart rate).For trained runners, it’s 20 to 25 seconds per mile slowerthan 5K race pace (85-90% maximum heart rate).Subjectively, LT runs should feel “comfortably hard.”● 3-6 miles at LT pace● 4 to 6 x 1 mile (6-7 minutes) at LT pace with 1 minute rest● 5 miles easy + 3 miles at LT pace + 5 miles easy + 3miles at LT pace● 10 miles easy + 4 miles at LT pace

2. VO2max IntervalsFor average runners, VO2 max pace is 1- to 1½-mile racepace. For trained runners, it’s close to 2-mile race pace.You should come close to reaching maximum heart rate bythe end of each work period.● 4 x 3 minutes at VO2max pace with 2 minutes jog recovery● 3, 4, 5, 4, 3 minutes at VO2 max pace with 3 minutesjog recovery

How Not to Get Injured While Training for a Marathon● Increase mileage by no more than 1 mile/day/week. If

you currently run 20 miles in 4 days/week, run no morethan 24 miles next week by adding 1 mile to each of the4 days. Do not run 24 miles next week by adding all 4miles to only 1 day of running. Trained runners can getaway with adding more miles more quickly, especially ifthey have experience running more miles.

● Run the same mileage for 3-4 weeks before increasingit. Give legs a chance to adapt to each level of runningbefore increasing the level.

● Back off training by about 1/3 for 1 recovery week beforeincreasing training load. If you have been running 30miles/week for 3 weeks, back off to 20 miles for 1 weekbefore increasing above 30 miles for next week.

● Never increase volume and intensity at the same time.When you begin to include speedwork, either drop overallmileage for the week or maintain mileage from where itwas prior to adding speedwork. Never add more miles tothe week at the same time as introducing speedwork.

● Get adequate recovery. All adaptations from trainingoccur during recovery from training, not during trainingitself. The older you are, the more time you need torecover from training, so the longer you need beforeincreasing volume and intensity.

Dr. Jason Karp is one of the foremost running experts in America,2011 IDEA Personal Trainer of the Year, 2014 recipient of thePresident's Council on Fitness, Sports & Nutrition CommunityLeadership award, and creator of the Run-Fit Specialist certification.He holds a Ph.D. in exercise physiology. A prolific writer, he has morethan 200 articles published in international running, coaching, andfitness magazines, is the author of six books, including Running for

Women and Running a Marathon For Dummies, and is a frequent speaker atinternational fitness and coaching conferences. Follow Jason on Twitter @drjasonkarpand Facebook at DrJasonKarpRunFit.


Year 2: Personal Training

This course provides 30 European Credit Transfer System(ECTS) credits towards the Higher Certificate, Diploma/B.Sc. inExercise & Health Fitness. The Higher Certificate, Diploma andB.Sc. are awarded by the University of Limerick and are placedat Level 6/7/8 on the National Qualifications Framework (NQF)and Level 6/7on the European Qualifications Framework(EQF).

Aim: This specialist course is for qualified fitness instructorswho wish to enhance their knowledge and skills and a work asa personal trainer with clients on a one to one basis

Course Details:

� The course will take place over four contact weekends withassigned private study

� Participants will also be required to carry out assigned workexperience which includes a project submission of a shortvideo showing practical teaching/instructional abilityThe final examination is a written paper.

Venue Contact Day : Tallaght Leisure Centre, Dublin

Contact Dates 2015:

● Sat 26th & Sun 27th Sept

● Fri 11th Sept

● Sat 10th & Sun 11th Oct

● Sat 31st Oct & Sun 1st Nov

● Sat 14th & Sun 15th Nov



http://www.ncef.ie/personal_trainer.html




1. You completed the Certificate in Exercise &Health Fitness (CEHF) at the University of Limerick in2012. How did this experience benefit you in yourcareer path?

2. How have you used the expertise you havegained from the CEHF in your working life?

3. What is your current role within the Exercise &Health Fitness industry? What are your mainresponsibilities?

4. How has the knowledge you gained on the CEHFattributed to the success of your business?

5. A fitness professional needs to be creative andcollaborate with other healthcare professionals – howdo you implement these attributes?

Pro

file

Ger Sheehan, NCEF Certificate inExercise & Health Fitness (CEHF)Instructor. Rowing Coach, Concept IIIndoor rowing Master Instructor,Strength & Conditioning Coach,Thump Boxing L2 instructorIRFU/IRB CCC. Ger is a distributor forJuice Plus+

Completing the CEHF was a huge boost to me comingfrom a high performance sports background. It gave methe foundation skills necessary to also work with widersports and with exercise from a health perspective. Ibecame familiar with different modalities I was notpreviously familiar with and would have never taken thetime to investigate. The general population, from myperspective is a hugely different area and a massivechallenge for all athlete turned coaches. It was vital tolearn from and be mentored by the NCEF Tutors with theirvast experience in these areas.

I thought I had a good knowledge of Anatomy andPhysiology until day one of the course, when I realised,then that I had a lot to learn. These modules are of hugebenefit for identifying movement imbalances whenexercise prescription is part of your daily work. Injurypreventing prehabilitation and rehabilitation are a huge partof working with teams and are therefore extremelyimportant. We use these when working as part of Multi-Disciplinary groups and when working with other healthcare professionals for primarily physio and medicalreferrals. Group Fitness and Exercise to Music are areas Ihave been able to incorporate into my Rowing coaching.Being able to adapt an exercise to music in a rowingworkout is a very useful skill for new recruits and generalfitness. I have also been providing class based fitnesssessions to the general public.

I am a free-lance Health and Fitness Instructor. I runfitness classes and group sessions at a number oflocations in Limerick. These include Embody Fitness;CrossFit Limerick; and KBAM Fitness. Online coaching isan expanding area and one I am actively developing. I alsohelp individual client groups and teams achieve theirHealth and Fitness goals whatever they may be. Thisincludes distance coaching on 3 continents as part of my

Juice Plus Personal Franchise. The clients’ health, repairand recovery are the key elements focused on throughimproved nutritional and health based support withcustomers in Ireland, UK, Poland, US and Australia in myever expanding business

The confidence gained within the course to stand up infront of a group and literally put yourself out there has hada massive knock on effect. I have always coached largegroups in rowing but I have learned to develop these skillsfurther and combine with my lifestyle and nutritionalknowledge. I conduct Healthy Lifestyle seminars and talksfor schools, sports teams, companies and various groupsinterested in a healthier lifestyle as part of our ‘’OneSimple Change Program’’ within my Juice Plus+ Business.Inspiring Healthy Living around the world, one friend at atime! Its more than a company Mission Statement it’s apositive wave that is spreading.

In this business you need to be flexible (pardon the Pun!)and provide solutions to your clients rather than have a onesize fits all approach for long term success. I network asmuch as possible getting to know other instructors invarious modalities which I have no background in. Findingcommon ground to share common interests and being opento new ideas is essential to stay innovative and up-to-date.Following other health care professionals on social media,attending conferences and further education trainingcourses regularly is hugely important. This is key to sayingcurrent and to build your profile and knowledge.


6. How do you stay Proactive and what motivates youto keep going?

Group activities and social media are a huge motivator andconstant communication with the client and their positivefeedback drives me to help others on a daily basis. If I’mhaving a testing day I touch base with one of mywww.gers.transform30.com clients and their positivetestimonials maintain and drive my motivation.

7. How would you see your involvement in the fitnessindusty five year from now?

I see myself evolving to a more holistic approach where Ican encompass all the skills I’ve learned in over 25 yearsof competitive sports. This along with my experience as acoach, a Health and Fitness Instructor combined with myknowledge on performance nutrition to repair, refuel andrecover. Health over Fitness is the new direction sohealthier clients are where my business is heading at themoment. Fitness classes and training sessions areimportant but the ‘easy’ bit for most people as it’s onlyabout 5% of the day. The long term benefits are gainedoutside of the gym.

8. What advice do you have for Exercise & HealthFitness Professionals wishing to progress withinthe fitness industry.

Be prepared to work hard! Have a vision and faith in yourabilities and that special ingredient that only you can bringto the mix. Do your research and personal developmentand strive to constantly improve every aspect of yourbusiness. Get your brand and identity and be someonepeople will want to turn to for advice for. I feel like theparish priest at times with clients pouring their hearts out! Ipersonally feel this is a gift of the job. If people feel thatcomfortable with me, I believe this is a reflection on theenvironment and relationship I am seeking to foster.

The NCEF would like to thank Ger for his timeand wish him every success in his future careeras an Exercise & Health Fitness Professional.

Ger can be contacted at: +353 (0)87 6181981

[email protected]/ger.sheehan.98www.youtube.com/user/OfficialJuicePlus

http://www.gers.transform30.com

http://[email protected]

http://[email protected]

http://www.GerS.transform30.com

http://www.GerS.transform30.com

http://www.facebook.com/ger.sheehan.98

http://www.facebook.com/ger.sheehan.98

http://www.youtube.com/user/OfficialJuicePlus

http://www.youtube.com/user/OfficialJuicePlus


Year 2: Strength & Conditioning for Sport

This course provides 30 European Credit Transfer System(ECTS) credits towards the Higher Certificate, Diploma/B.Sc. inExercise & Health Fitness. The Higher Certificate, Diploma andB.Sc. are awarded by the University of Limerick and are placedat Level 6/7/8 on the National Qualifications Framework (NQF)and Level 6/7on the European Qualifications Framework(EQF).

Aim: This specialist course is for qualified fitness instructorswho wish to enhance their understanding of the key concepts,theories and practical application of strength & conditioningtraining and performance. The Strength & ConditioningSpecialist will be capable of providing safe, effective &appropriate fitness training programmes to teams or indivdualsport/athletes.

Course Details:

� The course will take place over four contact weekends withassigned private study

Participants will also be required to carry out assigned workexperience which includes a project submission of a casestudy and short video.

Venue Contact Day : University of Limerick

Contact Dates 2015:

● Sat 3rd & Sun 4th Oct

● Fri 11th Sept

● Sat 17th & Sun 18th Oct

● Sat 7th & Sun 8th Nov

● Sat 21st & Sun 22nd Nov







Providing the highest level of professional trainingfor Sports Therapists for over 15 years.

The Institute of Massage and Sports Therapy Ltdwas founded in 1998 with the aim of providingInternationally recognised qualifications in SportsTherapy. We are one of the few ITEC colleges inIreland that are a specialist college, in that we onlyoffer courses and workshops that deal with SportsMassage and injury treatments. It is our area ofexpertise and passion.

The skills taught on these courses will enablegraduates to treat conditions such as neck andshoulder tension, strains and sprains, whiplash,tennis elbow, groin strains, hamstring problems,knee ligament injuries, low back pain and overuseinjuries to name but a few.

Offers part-time nationally and internationallyrecognised courses and workshops in

• Anatomy & Physiology• Sports massage• Sports injuries• Sports equipment- Ultrasound etc• Sports Nutrition• Dry Needling• Kinesio Taping• Pitchside First Aid & Defibrillator

Course Venues: Limerick, Galway and Kilkenny

The Institute of Massage & Sports Therapy Ltd isdedicated to producing graduates that have theability, know-how and confidence to massage andtreat injuries to a high and professional standard.

We have been running professional high qualitycourses for over 15 years from our Limerick andGalway venues and are delighted have openedour newest venue in Kilkenny. It is our aim toensure that graduates have the expertise andconfidence on completion of the courses to beable to work successfully in the industry and to thisaim we help students to organize work experienceand clinic work during their courses.

There are many opportunities for therapists withsports teams, in sports centres, health clubs, spas,leisure centres, with chiropractors and osteopathsand nursing homes. Many graduates havesuccessfully set up their own practice, which canbe run either from a private clinic or from home.

So why not join one of the fastest growingindustries in Ireland today and reward yourself witha satisfying and enjoyable career.

For more info and a free course brochure visitwww.imst.ie or call 061-201855

Institute of massage & Sports Therapy, Unit 6 & 7, The Square,

Annacotty, Limerick

“In today’s goal orientated, stressfulenvironment, these treatments have becomeextremely important, in maintaining healthybalance in the body and preventing long-termstress and injury. This is especially true forathletes and sports people who are in a hurry torecover quickly from injury and resume theirtraining. The Sports Therapist can greatlyimprove their recovery time and prevent furtherinjury with correct treatment and rehabilitation.”says Rachel McCarthy, Director of the Institute.

http://www.imst.ie


Fitness Professionals Ireland (FPI) – is the NCEF Graduate Directorywhich recognises the qualifications and expertise of fitnessprofessionals in Ireland. FPI aims to provide the highest possiblestandard of services and benefits to all its members.

Benefits of FPI Membership:

Discounted Professional Insurance

e-Zines circulated three times per year

Access to Continuing Professional Developmentcourses

200 CEC’s awarded to PEAI/NCEF Graduates

Discounts on fitness equipment

Electronic Membership Certificate

JOIN TODAY - VISIT THE OFFICIALFPI WEBSITE

www.fitnessprofessionalsireland.ie

http://www.fitnessprofessionalsireland.ie


Date post:	22-Jul-2016
Category:	Documents
Upload:	national-council-for-exercise-fitness-ncef
View:	219 times
Download:	3 times

National Fitness News e-Zine May 2015

Documents