Tabata BootCamp™ Teaser Mindy Mylrea
Tabata Bootcamp™ is a sustainable fitness and eating program that truly changes people’s lives by turning traditional fitness protocol on it’s head. As a Tabata Bootcamp™ trainer your mantra will be “more is not better – better is better”. Using current HIIT and Tabata research, metabolic profiling, perfect exercise programming, and daily web interaction you will learn how you can lead this ahead of it’s time body transformation program and generate an amazing income stream owning your own 8- week total body turnaround bootcamp business. Empower your clients with the Take 3 eating method that will change the way they eat forever and learn how to finally fit working out INTO your life. Tabata Bootcamp™ will allow you to create a business for yourself and permanent change in your clients.
The Science HIIT - High intensity interval training ls an interval based training protocol that has shown great success in the fitness gain and weight loss story. HIIT consists of 20 minutes or less of training time. HIIT training focuses on exercises that use major muscle groups, compound movement and high intensity training . HIIT training taps the energy sources inside the muscle . The reason why High Intensity Interval Training works better for fat loss then steady state training is this: When you do a cardio session at the same pace for the entire workout duration your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing interval training. TABATA Training One of the best ways to loose weight without loosing muscle in a very short period of time is a training routine called Tabata. Tabata is named after Izumi Tabata a former researcher at Japan's National institute of Fitness and Sports in Kanoya, Japan. The Tabata training protocol is very simple but very intense. The training time is only 4 minutes but don't be fooled by the short duration. This is the 4 hardest minutes of any training routine you will ever do.
Here is how it works - After a warm-up an exercise is performed to failure for 20 seconds. There is then a 10 second rest followed by another 20 second bout of intensity. There are 8 cycle of this to make up the 4 minutes. Any exercise that is intense and can ramp up very quickly – right away - will work for Tabata - sprints, hill repeats, jump roping, plyometric jumping are all examples of tabata exercises.
Tabata Bootcamp™ Tabata Tabata Bootcamp™ includes 3 types of Tabata for maximum results. These three training types are unique to Tabata Bootcamp™ and allow for Tabata Bootcamp’s “doable and achievable” experience. Any fitness level can participate and see results with this breakdown.
Max Intervals Max Intervals refer to Isumi Tabata’s research. This training repeats one exercise for 20 seconds at ultra intensity (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles)
Mixed Intervals Mixed Interval training offers more variety for both trainer and trainee. 2-4 exercises are combined to create the 4 minute experience. The tabata timing remains the same but exercises are added to very the training. In Tabata Bootcamp™ the bootcampers will be experiencing Mixed Interval training during their morning 6 minute workouts. 2 exercises are alternated each minute for variety, training variation, and interest. This may or may not decrease the intensity of the Tabata workout
20/10 Timing In your Tabata bootcamp™ training workouts you can opt to add 20/10 Timing. This can include up to 4 exercises that are linked together by the 20/10 tabata model but the intensity is “hard” (RPE 7-8) but not “Hardest”(RPE 9-10). This training option allows for you to include Tabata but in achievable amounts.
How Tabata Bootcamp™ Works Hard 40/20 /Harder 30/15/Hardest 20/10- lower body/upper body/ core and no more then 3 tabata rounds within one class session
Tabata Bootcamp™ Teaser Workout
Tabata’s
1. Warm up - 20/10 Timing 2. Tabata #1 – Max Interval - prone tuck in and push up/road runner/twister 3. Tabata #2 – Mixed Interval - Squat Jump/ Split Jump/ TUT 4. Tabata #3 – Mixed Interval – Gliding lunge and lift/Burpee with Ball/Gliding lunge and low/ Burpee and Balance 5. Tabata #4 – Mixed Interval - Prone Dolphin/Table to L/Prone Swim/V sit with rope swing
Hard / Harder / Hardest 1. Lower body #1 - front to back lunges – body weight 2. Lower body #2 – Hamstring pull 3. Upper body #1 – Push up variations 4. Upper body #2 – Rope spin 5. Core #1 – Prone Slide 6. Core #2 – sidelying with bender ball
Thanks so much for attending this workshop For more info on becoming a Tabata Bootcamp™ Trainer go to www.tabatabootcamp.com or call us at 831 457 2512 or contact me at [email protected] ACSM Health & Fitness Summit 2014 First-Time Attendee Session “Maximizing Your Summit Experience”
Networking with Colleagues and Attendees
1. THANK YOU for attending this meaningful session. 2. Network with attendees and faculty; it starts here! 3. Introduce yourself to at least one person at each session. 4. Exchange a business card with people you meet at your Summit sessions each day. 5. Network with as many colleagues as you can, even when you’re not in a session.
Maximizing the Learning Experience 1. Review the program - plan your sessions in advance, and show up early! 2. List the top 10 questions you want answers to and then seek those answers during the Summit. 3. Use sessions to broaden your interests; avoid learning what you already know. 4. When you get an idea during a session, write it down immediately!
Interacting with Summit Faculty 1. The Summit faculty are presenting here because they want to share research and ideas.
2. Never feel intimidated to ask a question during a session (It’s usually a question that others have too) 3. Don’t be shy about talking to presenters - strike up a conversation with at least one speaker each day, either after the session, or in the hallways. 4. Ask presenters if you can follow-up with questions (most have contact info on lecture outline). 5. If you find that one speaker has the kind of information you are really looking for, ask him/her to schedule time to discuss ideas in more detail later (perhaps at breakfast or lunch).
Taking Advantage of Special Offerings 1. Take advantage of the wonderful workouts and the excellent exhibits offered during the week. 2. Attend ALL of the keynote sessions. 3. Introduce yourself to Mike Bracko, Chair, Summit Program Committee
ACSM Health & Fitness Summit 2014
ACSM Program Materials
Daily Summit Program Schedule . The electronic final program link was provided to all pre-registrants early March. This includes a lecture outline from each session. You can also access the speaker outlines via our mobile site during the meeting. This information lists daily schedules of sessions, speakers, workouts, workshops and exhibits. It includes, daily schedules with times, speakers, and room names. . Review all sessions in each time slot, and decide which sessions are a ‘must see’. . Note: The vast majority of lectures repeat a second time. . Those lectures with “1X” after the title are only given ONE time. . Note that some lectures in a given track may also encompass another track focus, as topics sometimes overlap tracks. . Map out your day ahead of time and try to include a variety of sessions, attend a workout, and visit the exhibit hall.
Summit Final Program Along with the electronic final program link, we have also provided info on our mobile app to all attendees prior to the meeting . Onsite Program & Exhibit Guide displays registration and exhibit hours, CEC information and descriptions of tracks and workouts. You should read ahead of time, as it will answer most questions about the meeting itself. . FAQ sheet is also available at the registration desk, which helps you with general information about navigating the hotel
Summit Session Types
1. Keynote Sessions Major topic presentations by top experts, keynotes are held in large lecture halls and attended by all Summit participants, so come early for a good seat! Opening Keynote: This session kicks-off the Summit on Tuesday from 5:45-6:45 p.m. Immediately prior, attendees can get their first glimpse of the vendor booths in the Exhibit Hall, where they can also enjoy a reception with light snacks and beverages. Both are a MUST SEE, and are great opportunities to meet up with colleagues and network. Second Keynote: Wednesday’s keynote is “It’s Always Too Soon to Stop” from 8:15-9:15 a.m. Third Keynote: Thursday’s keynote is “Enhancing Fitness and Monitoring Daily Activity: Making it Meaningful” from 8:15-9:15 a.m.
2. Breakout Sessions These dynamic one-hour lectures are given by experts in their field. Accompanied by slide presentations and sometimes question and answer periods, this is your chance to hear first-hand the latest in health and fitness topics in one of eleven tracks.
3. Extended Breakout Sessions Offering 1.5 hours of lecture, the expanded time frame of these sessions allows speakers to present more breadth within topical areas.
4. Interactive Workshops Workshops are 1.5 hour interactive sessions that include demonstrations and hands-on examples of exercises. Participant interaction with the presenter is encouraged.
5. Workouts Led by top health fitness instructors, the workouts offer energetic exercises in a wide variety of classes during morning, afternoon and evening hours. Not only will you get a great workout, but you will undoubtedly learn some new techniques from these experts. Be sure to sign up early to guarantee a spot in these popular sessions. When sessions are full, others will be accommodated only if space and equipment availability allows. NOTE: Schwinn cycling is limited to 40 per spinning class. We encourage attendees to try at least one workout session! Keynote Outline ACSM Health and Fitness Summit 2014
Title: “Fired Up: Sled Dog Wisdom on Motivating a Laughable Range of Personalities.” Chris Heeter, The Wild Institute 763-479-3954 (cell) [email protected]
Summary: This keynote is designed to engage and inspire, to open the summit with fun and energy, while also educating the attendees. The focus is an examination of personalities and styles—those of the professionals in attendance, and those of the clients they serve. Perspective is a powerful tool, and we'll use the world of dogsledding to bring to light techniques for motivating and connecting with a wide variety of personalities. The essence is an understanding and appreciation of each individual's “wild” spirit, “wild” meaning having the courage to bring the gift of all of who you are to all of what you do. From that foundation, we'll look at parallels between some equipment used in dogsledding and how that applies to the health and fitness profession. Then, attendees will get to know some of the sled dogs (virtually). Through stories of individual dogs, attendees will learn how we worked with each dog; what helped—and what didn't—in getting them to work as a team; and how different the needs of the individual dogs were, in getting them to pull to their potential.
Three Take-aways 1. Understand and be able to implement a more “wild” approach to working with clients 2. Enhance attendee's ability to recognize and appreciate different styles and personalities in their client base, and lean how to motivate them 3. Retain easy to remember techniques, stories, and tools for re-assessing/changing direction with a client when necessary
Outline I) Intro for session, background, most of what I've learned about humanity comes from dogs and rivers
II) Concept of Wild 1. Definition 2. Examples 3. Their wild words 4. Looking at opposites
III) Sled dog basics IV) Equipment and analogies 1. Quick release a) Know your style b) Your timing c) The art of working with people 2. Snow hook a) Sometimes you have to stop, even if it's jarring
V) Meet the dogs (parallels on personalities and motivation) 1. Mazel a) If I'm having a bad day, it's your fault 2. Kita a) How to work with a dog with no motivation to pull, finding his strengths 3. Buck a) Needs change 4. Dewey a) It's always worth it to care
VI) Wild Dares for the group
Outline for Work-Out Body Leverage Training – Partner Drills for Fun and Fitness
Mike Bracko, Ed.D., CSCS, FACSM Dr. Bracko’s Fitness & Institute for Hockey Research Fitness Educator & Sports Physiologist Calgary, AB., Canada [email protected]
1) Warm-up
2) Upper Body a. Standing Row - Pull b. Standing Chest Press c. Seated Lat Pulldown d. Standing Dips e. Seated Shoulder Press f. Vertical Push-Up g. Dips on partners knees with partner doing curl-ups and/or back bridge. h. Holding feet in air push-up (“Push-ups with the feet elevated produced a higher ground reaction forces than all other push-up variations, Ebben, et al., 2011). i. Resistance Push-ups j. Double Decker Push-up
3) Abdominal/Back/Core a. Front plank pushing on partners hands . . . “Plank Arm Wrestle.” b. Side plank pushing on partners hands . . . “Plank Arm Wrestle.” c. Vertical core – Razor Partner Chops. d. “Crack the Egg” e. Vertical Partner Plank . . . with focus on ab’s. Make harder with feet further apart. f. “Stand Like a Stone” . . . 2 partners, 4 partners, 8 partners . . . entire class. g. Partner Back Plank
4) Legs a. Hamstring partner exercise (Nordic Hamstring Exercise: Lorenz & Reiman, 2011) for increasing eccentric strength and injury prevention. b. Partner Leg Press – 2 legs . . . 1 leg. c. Closed Kinetic Chain Leg Exercises: Partner Squats. d. Round House Squats
5) Compound Exercises a. Partner Pull-Up Dead Lift b. Push-up – Squat Partner Drill c. Push – Pull Lunges d. Back-to-Back Static Squat w/Dips on Knees.
6) Periodization of Body Leverage Training a. Endurance training for all body parts, reps or holding contraction for higher counts. b. Why we need endurance for the core; endurance throughout the day. c. Developing muscle strength with body leverage training, reps, static contraction, and speed of movement.
1 Body Leverage Training Page 2
d. Power training for upper and lower body with jump training and Plyometrics, speed of movement. e. Practice a periodization model.
Take Away Messages a. Understand the multiple ways that body leverage training can be used for all clients. b. Integrate partner drills to make your work-outs fun and engaging. c. Understand how to periodize a body leverage training program. d. Get a great work-out!!
Presented by Mike Bracko www.drbrackosfitness.com https://twitter.com/drbrackofitness Friend me on Facebook
DVD’s - https://www.healthylearning.com/m-1804-mike-bracko.aspx
Body Leverage Training: No Equipment - No Problem http://www.ideafit.com/fitness-products/body-leverage-training-no-equipment-no- problem
Ultimate Back Exercises for Injury Prevention and Performance http://www.ideafit.com/fitness-products/ultimate-back-exercises-for-injury-prevention- and-performance
2 Master Class Outline ACSM Health and Fitness Summit
Equipment-LESS Bootcamp
Abbie Appel – ACE, AFAA, NASM www.abbieappel.com [email protected]
Take Away 1. Understand the benefits of using no load in a group fitness se ng 2. Review six intensity variables using no load 3. Experience a workout program u lizing six intensity variables and no load Class Format 1. Unison Circuit 2. 25 Movements 3. Two Variations or change legs 4. One minute per movements 5. 50-minute workout
Round 1 Round 2 Strength - Lunge to Superman Strength - Lunge to Superman Cardio - High Knee Jogs (10 secs) Cardio - Knee Drive Set 1 Strength - Push-Up to Row Strength - Push-Up to Row Cardio - Squat/Lunge/Squat Cardio - Squat/Lunge/Squat Strength - Unilat Hip Hinge w/Trans Abd Strength - Unilat Hip Hinge w/Trans Abd Cardio - Long Jump Burpie Shuffle Cardio - Long Jump Burpie Shuffle Set 2 Strength - Spiderman - Alternate Strength - Pendulum Swings Cardio - Plyo Jump/Power Jump Cardio - Plyo Jump/Power Jump Strength - Matrix Kick Through Strength - Matrix Kick Through Cardio - Bouncing Lunge Cardio - Bouncing Lunge Set 3 Strength - Side Plank - Elbow to knee Strength - Side Plank - Elbow to knee Cardio - Carioca Cardio - Quick Carioca Strength - Uni Squat - toe tap Strength - Uni Squat - toe tap Cardio - Skater Cardio - Skater Set 4 Strength - Supine Plank Strength - Supine Plank w/Triceps Dip Cardio - Fast Feet Touch Cardio - Fast Feet Touch Strength - Leap Frog Strength - Leap Frog Cardio - Charleston Cardio - Charleston Set 5 Strength - Uni Bridge w/Straight Leg Strength - Uni Bridge w/Straight Leg Cardio - Lateral Shuffles Cardio - Lateral Shuffles BOSU® HIIT – The Metabolic Challenge
1. Overview
A. BOSU® HIIT – The Metabolic Challenge combines both cardio and strength conditioning in high intensity interval style training to ignite the metabolic system.
B. This format is designed to be easy to teach and follow. The drills are simple movement patterns that can be quickly set up by the instructor and mastered by the participant so the full high intensity effect of the exercise can be reached.
C. This program uses the Kamagon® Ball, kettlebells, or dumbbells as options for strength. The Kamagon® Ball uses Hydro-Inertia® (water resistance and motion within the ball) for dynamic load.
2. Elements of Metabolic Conditioning
A. Metabolic conditioning is energy system training This training spans the energy system continuum and includes both cardio and strength intervals
B. Metabolic conditioning uses large muscle groups By using compound and structural exercises, more joints will be used which means more muscle will be required to move the joints. More muscle movement means more calories burned.
C. Metabolic conditioning taps into threshold training capacity This improves the body’s ability to tolerate high levels of intensity which will improve fitness level.
D. Metabolic conditioning is high intensity High intensity lactate threshold and anaerobic training requires a high demand of energy output throughout the entire body.
E. Metabolic conditioning helps you push to fatigue Exercises are performed quickly to full range of motion, so by the last rep of a given exercise, fatigue is met and fitness gains are made.
3. Metabolic Conditioning Benefits
A. Improved cardiovascular capacity Some studies have shown that lactate threshold and anaerobic training can increase V02 max beyond levels experienced by exercisers following a steady state aerobic program.
BOSU® HIIT – The Metabolic Challenge
B. Improved hormonal profile Several studies have shown that hormones that promote “lipolysis” (the technical term for fat loss) increase as a result of high intensity strength training.
C. Maximizes calorie burn and metabolic rate during and after workout Research shows that when the body is “shocked” due to the high demands of metabolic conditioning, an oxygen debt occurs which requires the body to become fitter and stronger. In order for the body to return to homeostasis, a lot of energy is required. This energy is delivered in calories burned post exercise session.
4. BOSU® Metabolic Conditioning Interval Types
A. Tri-Level Progressive Cardio Intervals Decreasing work time and increasing rest time as an exercise begins at a moderate intensity, progresses to high intensity and finishes at its highest intensity. Goal = Power
B. Supersets + Surge Intervals Supersets combine both cardio and strength conditioning exercises. A strength exercise is paired with a cardio drill which progresses to a surge. The surge is completed 4x. Goal = Breathless
C. Short Burst Intervals Quick, explosive drills repeated 10x Goal = Burnout - D. Strength Triple Round Intervals Adds in the component of strength training with a few intense exercises repeated in a circuit with little to no rest to push the body to its absolute limit. Goal = Speed
5. BOSU® HIIT – The Metabolic Challenge Acclimation Drills
Knee hug walk back 30-60 seconds Right lunge push back through hamstrings stretch 30-60 seconds Left lunge push back through hamstrings stretch 30-60 seconds Plank walk-out to plank open to side plank 30-60 seconds Toe taps around the BOSU® Balance Trainer 30-60 seconds
BOSU® HIIT – The Metabolic Challenge
BOSU HIIT – The Metabolic Challenge Drills
Interval Protocol Drills/Equipment Notes Type * 3 sets of 1 Set 1: Windmill Squat 45:15 - Squat on dome Tri-Level progressive drill (BOSU® Balance center, side right (arms open Progressive Trainer) to right, left hand down), Cardio * Exercise progresses center, side left (arms open as work time increases to left, right hand down) 30:30 - Up and Over * Each work/rest 15:45 - Add reach up + touch interval equals 1 floor minute (meaning you finish the minute to 45:15 - ¼ squat on dome, tap recover) Set 2: Throwdown Slams back right + back left + side (Balance Trainer) right + side left (athletic arms) 30:30 - Add hop 15:45 - Add ¼ turn, back knee touch, arms slam down
45:15 - Roll to burpee Set 3: Rockin’Burpee 30:30 - Add stand (Balance Trainer) 15:45 - Add jump
* 3 exercises, 3 rounds, 1. Squat Press 3 rounds of 10 reps for speed Strength 10 reps each Triple Round 2. Alternating Lateral Perform each exercise with Intervals * Complete the 3 Lunge w/Rotation the heaviest weight possible rounds for speed at with full range of motion at own pace 3. Biceps Curl to Triceps the fastest speed possible Projection with no break between sets * Transition performed (Kamagon®, kettlebell, after all 3 rounds or dumbbells) Transition exercise: Figure 8’s
* 3 supersets, each Set 1: Alternating Perform 1 round of Set 1 with Supersets + containing a strength Reverse Lunge w/Long the following work to rest Surge exercise, a high Arm Pull Over on BOSU ratio: Intervals intensity cardio drill, (Kamagon®, kettlebell 45:15 – Reverse Lunge and a surge. or dumbbells) 30:15 – Dome ¼ Squat Hops Dome ¼ squat hops, 15:15 X 4 = 2 mins – Jump * All recoveries are 15 4x’s Jump Squats Squats seconds. Set 2: High Arm Pull Perform 1 round of Set 2 with * The work to rest ratios Push Off on BOSU the following work to rest are strength 45:15, (Kamagon®, kettlebell ratio: cardio 30:15, surge or dumbbells) 45:15 – High Arm Pull Push Off 15:15 4x’s Bulgarian Split Jumps, (progressions to clean to rack Single Leg Reverse or snatch) Lunge + Knee Drive w/ 30:15 – Bulgarian Split Jumps Hop (1st set R leg, 2nd L, 15:15 X 4 = 2 mins – Single Leg 3rd R, 4th L) Reverse Lunge w/ Knee Drive
3
BOSU® HIIT – The Metabolic Challenge
Set 3: High Arm Pull Perform 1 round of Set 3 with Supersets + Push Off on BOSU the following work to rest Surge (Kamagon®, kettlebell ratio: Intervals or dumbbells) 45:15 – High Arm Pull Push Off cont’d… (progressions to clean to rack Straddle Hop On/Off, or snatch) Hop Scotch (alt. single 30:15 – Straddle Hop On/Off leg hop on w/butt kick) 15:15 X 4 = 2 min – Hop Scotch
* 3 exercises, 3 rounds, 1. Alternating Front Alternating Front Lunge Strength 10 reps each Lunge with Rotation w/Rotation (progression to Triple Round extended arms on rotation Intervals * Complete the 3 2. Double Arm Bent and larger ROM in lower rounds for speed at Over Row body) own pace 3. High Pull/Push Off Bent Over Row (progressions * Transition exercise to (Kamagon®,kettlebell, are single arm w/5 reps each be performed after all or dumbbells) side OR Warrior 3 balance 3 rounds with SA row w/5 reps on each side) – CAN BE DONE ON TOP OF DOME
High Arm Pull Push Off (progressions to clean to rack or snatch)-5 reps each side Transition: Dome toe taps w/ forward press
3 drills, each drill Drill 1: Dome 180 Jumps Perform Drill 1 for work to rest Short Burst performed 10x’s with ratio of: 10x’s, 10:10 Intervals a work to rest ratio of Strength 1: Bent Over 10:10. Row Double Arm Perform Strength 1 for 1 min. (Kamagon®, kettlebell, (If doing SA, split the time) Between each of the or dumbbells) (progressions – single arm row 3 drills is 1 minute of w/bilateral squat OR Warrior strength Drill 2: Mountain Striders 3 balance w/SA Row) Can Dome Down be done on top of dome
Strength 2: Alt. Front Perform Drill 2 for work to rest Lunge w/Rotation ratio of: 10x’s, 10:10 (Kamagon®, kettlebell, or dumbbells) Perform Strength 2 for 1 min.
Drill 3: Single Side Perform Drill 3 for work to rest Chugs ratio of: 10x’s, 10:10
Strength 3: Push-up Perform Strength 3 for 1 min. Over the Top Cool Down and Stretch – Spend 5-10 minutes for recovery and stretch
www.BOSU.com
Walter M. Bortz II, M.D.
KEYNOTE LECTURE:
"It’s Always too soon to stop"
FITNESS FOR THE YOUNG IS AN OPTION. FOR THE OLD IT IS AN IMPERATIVE.
Blair's and others' data clearly indicate that a physically active life style not only alters the length of life to a large degree, but importantly sets the quality of those years before the omega point in a direct fashion. And guess who is in charge of this critical life moment, your parents, genes, the health care system, the pharmaceutical industry, your employer, government, or you?
You are the sole owner of this most important asset in your life, and this ownership is not transferable.
Bortz's Law: It is never too late to start, but is always too soon to stop.
Lecture Outline ACSM Health and Fitness Summit 2014
“The Art of Program Development”
Michael J. Spezzano Healthy Living Consultant Daxko T2 Consulting [email protected]
Summary: This session will examine program development in health/fitness facilities and present several take-home tools to develop great programs. Programs play an important role in why people either join or leave your facility. Prospective and current members view program offerings as a critical part of the membership experience. Yet directors often get so wrapped up in daily tasks of department management that there is little time to assess programs or develop new ones. Programs may be stale, need updating or replacing, have low attendance and lose money, or miss out on the latest, hottest trend that could bring in new members. Programs are often where members connect with staff and other members. Member satisfaction and loyalty surveys often point to programs that are either poor quality or not meeting the member needs as reasons for leaving a fitness center. To improve membership sales and retention, you need to be adept at programming. Successful clubs understand this and continually their monitor programs for quality and relevancy.
Three Take-aways 1. Understand the process of program development and its impact on member retention 2. Learn new tools to improve program growth and quality 3. Learn ways to assess and modify programs based on member needs and consumer trends
Outline I. Introduction and Overview 1. Purpose 2. Learning Objectives 3. Principles for Success
II. Program Development Process 1. Access 2. Innovate 3. Design 4. Implement 5. Evaluate
III. Program Development Tools 1. Visioning Exercise 2. Innovation Exercise 3. SWOT Analysis 4. Facility Programming Worksheets
2014 ACSM Health and Fitness Summit Michael J. Spezzano
IV. Real-World Program Development 1. Barriers 2. Design Limitations
V. Program Guidelines, Standards and Resources 1. ACSM 2. Healthy Learning 3. IRHSA 4. Medical Fitness Association 5. Others
Resources 1. Fitness Management,3rd ed., Stephen Tharrett and James Peterson, 2012, Healthy Learning Publishers
2. The Art of YMCA Program Development, YMCA of the USA, 2006
3. Successful Programs for Fitness and Health Clubs, Sandy Coffman, 2007, Healthy Learning Publishers
4. 101 Programming Strategies for Engaging Members in Health/Fitness Clubs”, Stephen Tharret and Teresa Tomason, 2012, Healthy Learning Publishers
5. MFA’s Standards and Guidelines for Medical Fitness Center Facilities, Medical Fitness Association, 2013, https://medicalfitness.site-ym.com/store/view_product.asp?id=1614090
6. ACSM’s Health/Fitness Facility Standards and Guidelines, 4th ed., American College of Sports Medicine, 2012, www.acsm.org, http://www.humankinetics.com/products/all-products/ACSMs- HealthFitness-Facility-Standards-and-Guidelines-4th-Edition
2014 ACSM Health and Fitness Summit Michael J. Spezzano
ACSM 2014 Health & Fitness Summit “The Art of Program Development” Michael J. Spezzano Handout
A Program Visioning Exercise
Using this simple visioning tool can be an effective way to help articulate what you want your new program to look like, and maybe see where you’ve gone off track with an existing one. After going through this exercise, it’s likely that your top priorities for improvement will surface and you’ll end up with a pretty good picture of the program you want to have.
Program Name: ______a. Vision: describe this program if perfectly executed.
b. Success Measures: what do you want to see accomplished and measured?
c. Resources: what new/reallocated resources are needed?
Financial
Facility
People
Partners
d. Integration: what must happen/change/be communicated to make sure this program is a success?
2014 ACSM Health and Fitness Summit Michael J. Spezzano
Lecture Outline ACSM Health & Fitness Summit 2014 Say This, Not That! Improving Client Success with Motivating Language
M. Nicole Nazzaro Health and fitness consultant and author The Wellness Playbook, LLC [email protected]
Summary: Language choice is critically important when working with a client with significant health challenges. This is a workshop for all professionals who work with clients with the goal of helping them to improve their health. This lecture will help practitioners to understand how they can help shift client self-talk so that clients have accurate, yet positive and motivating language when focusing on the daily task of improving their health. Self-talk is a valuable tool for helping clients to take positive steps that will result in measurable health improvements. Positive psychology emphasizes that a focus on one’s personal strengths leads to happiness, but clients often focus on the negative statements the world throws at them. This talk includes references to positive psychology studies demonstrating the importance of language choice when working with clients.
Three take-aways: 1. How fitness and health professionals speak to their patients or clients about their health challenges and goals can contribute greatly to that person’s success – or set them up for disappointment. 2. Positive language choice helps in debunking health and fitness myths while guiding clients towards accurate, yet positive language to help them reset their own self-talk. 3. Our own beliefs can inform our language choices with clients, so it is especially important to be aware of them.
Outline:
I. Examples of positive and not-so-positive language when talking with clients about health challenges and goals. Common misconceptions that lead to potential miscommunications.
II. Group discussion/exercise from a case study: “What percentage of people regain the weight they’ve lost?” Who knows the correct study? How do you position findings like this to clients who want to lose weight and keep it off? a. Do you tell them 95% of people gain weight back? This is an incorrect number. b. Do you tell them 80% of people gain weight back? This is the right number – but are you highlighting the findings that will help your client the most? c. Or, are you telling them that the National Weight Control Registry has found that successful long-term weight loss is correlated with four specific actions that have been identified over many years with a large group of long-term weight loss winners, and here they are? d. What will you say the next time a client wants to talk to you about feeling discouraged about a goal they want to attain? Role-play and written exercise.
III. “Say this, not that!” A discussion of word choices and potential pitfall for real-life examples culled from original research a. Group Health Cooperative, Seattle: “Weight loss is hard” vs. “Weight loss is possible, and here are the things you can do to maximize your chances of success” b. An acupuncturist in Bellevue, WA: judging a patient’s diet choices without providing any context or additional information for why the doctor is giving this advice c. A personal trainer at a gym in Bellevue, WA, talking to a 41-year-old woman with excellent health statistics: “You look really great for your age!” vs. “You look really great – and your health numbers stack up too. Keep doing everything you’re doing – you’re doing great.”
IV. Real-world examples of fitness and health professionals who struggled with messaging – sometimes with tragic results. a. 58-year-old man. “You need to lower your cholesterol” from his physician, without any information on how to do this, why it was necessary – or acknowledgment of the patient’s health history that would make this challenging. Outcome: Deceased that year. b. A military veteran who sees himself as being “permanently disabled” instead of “physically challenged.” Outcome: Still overweight and depressed. c. My story – a formerly overweight woman who had to lose 40 pounds. No medical or fitness professional ever told me what I was capable of – just what “risks” I had by being overweight and having stage 1 hypertension. My mental training had to come from within. Outcome: Successful, but not because of a health professional’s communication skills. d. We just had a quarterback win the Super Bowl when many people had told him he had physical limitations that would prevent him from being successful. Don’t put your clients in a position where they have to have the strength of conviction of a world-class athlete to be successful. e. Takeaway: Be the messenger of good news to your clients so that they don’t have to “go it alone.”
V. The message is what your client hears – not necessarily what you say. A review of active listening skills that will help practitioners communicate effectively and make sure what they mean to say is what the client is hearing.
VI. Final takeaway – Be the bearer of good news. a. Participants will create an action plan for typical scenarios in their practice. (Age, weight, physical limitations, etc.)
Resources: 1. National Weight Control Registry (Research findings at http://www.nwcr.ws/research/). 2. Andres, Gail. The Psychology of Words (academic presentation). Accessed at http://www.academia.edu/1364174/Psychology_of_Words. 3. Seligman, Martin (2004), Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment. New York: Free Press. 4. John M. Travaline, MD; Robert Ruchinskas, PsyD; Gilbert E. D'Alonzo Jr, DO. Patient-Physician Communication: Why and How. Accessed at http://www.jaoa.org/content/105/1/13.full.
Core Training: Beyond Abs- Nourishing your Gut for Optimal Digestive Health and Immune Function Leslie Bonci, MPH,RD,CSSD,RDN Director of Sports Nutrition, UPMC Center for Sports Medicine [email protected]
Summary: Good digestive health is critical for well-being and athletic performance. If the gut doesn’t feel good, performance and health suffer. Digestive health is also a marker for optimal immune functioning. Food choices, eating habits, and supplement use can enhance or detract gut health. Core training needs to be done from within with optimal food and fluid choices, timing, quantity and practice. It is also important for individuals to customize, strategize, and prioritize food and supplement choices to capitalize on good gut health.
Three Take-aways 1. Understand the role of food ,activity,lifestyle and environmental stressors on digestive health 2. Learn what types of eating plans may have detrimental effects on gut health and immune functioning 3. Identify foods, eating patterns/supplements that support good digestive and immune health
Outline
I. Introduction and Overview 1. What are the issues surrounding digestive health? 2. Separating myths from facts 3. Gut and immune health 101
II. A Healthy Gut Eating plan 1. What foods/eating habits/patterns may detract from good digestive and immune health? 2. What does the science say? 3. How to incorporate these foods into a daily digestive health/immune supporting eating plan
III. Role of Supplements 1. Are there supplements that support good digestive and immune health? 2. What does the science say? 3. How should these product(s) be incorporated into a daily plan?
Contemporary Models and Theories of Functional Training by Mary Yoke, M.A., M.M. Carol Kennedy-Armbruster, PhD.
This session will address the similarities and differences between the ACSM 2014 recommendations on neuromotor movement, ACE IFT model, NASM OPT model, Cook Functional movement theory, and the functional movement continuum. Specific movement examples showing how to adapt these models to the general population and to your program will be discussed. You will leave with a better understanding of how to modify and adapt functional movements for enhancing the health and enjoyment of participants.
I. What is functional training? a. Definitions b. History Train by body part Train by movement pattern (part) (whole) c. Benefits d. Research
II. Models and Theories a. 2014 ACSM Guidelines include neuromotor exercise (AKA functional fitness training). Recommendation: > 2-3 days/week, >20-30 minutes duration for a total of >60 minutes per week.
b. ACE Integrated Fitness Training Model
Health Fitness Performance Training Phase 1 Phase 2 Phase 3 Phase 4 Component Functional Stability & Movement Load Performance Movement Mobility Training Training Training & Resistance CR Training Aerobic-base Aerobic- Anaerobic- Anaerobic- Training efficiency endurance power Training Training Training
c. NASM OPT Model
Stabilization Strength Power
d. Cook Functional Movement Theory
Functional movement Functional performance Functional skill Manage mobility & stability problems before applying fitness, performance, and sports training NOTE: pain is a mediating factor!
e. Yoke and Kennedy’s Functional Movement Continuum
Easy Hard Least skill Most skill Stable Unstable Safe Risky Appropriate for almost everyone Appropriate only for the very fit
III. Exercise Examples: burpees, box jumps, walking lunges, dead lifts, triceps kickbacks, sit-back squat
IV. How to regress or progress? Consider: weight load, position, core stability challenge, balance challenge, use of multiple joints, multiple muscles, and/or multiple planes, need for coordination, speed, equipment. Pick the right exercise for the right client/participant!
Easy Hard No weight Heavy weight Supported position Unsupported position Low core stability challenge High core stability challenge No balance required High balance challenge Single joint Multi-joint Muscle isolation Multiple muscles integrated Single plane Multi-planar Single angle of pull Multiple angles of pull changing second by second Little coordination required High degree of coordination needed Slow speed High speed Familiar, traditional equipment Unfamiliar, non-traditional equipment
V. Case Studies
VI. Administration: training your trainers
Take-Away Points: 1. Most organizations are recognizing the importance of moving away from machine-based exercise and towards functional training as a person’s fitness level improves. 2. Understanding proper progression is essential for safe, effective, and appropriate exercise programming. 3. Fitness professionals need to know a large variety of exercises and strategies, in order to work appropriately with a wide spectrum of individuals—from the least fit to the most fit.
References: • American College of Sports Medicine (2014) ACSM’s Guidelines for Exercise Testing and Prescription, 9th ed. Baltimore: Wolters Kluwer/ Lippincott Williams & Wilkins. • American Council on Exercise (2010) ACE Personal Trainer Manual, 4th ed. San Diego: American Council on Exercise. • National Academy of Sports Medicine (2013) Essentials of Personal Training, 4th ed. Baltimore: Wolters Kluwer/ Lippincott Williams & Wilkins. • Cook, G., (2010) Movement: Functional Movement Systems. Aptos, CA: On Target Publications. • Yoke, M., Kennedy, C. (2004) Functional Exercise Progressions. Monterey, CA: Healthy Learning.
Mary Yoke, M.A., M.M. Carol Kennedy-Armbruster [email protected] [email protected]
ACSM Health & Fitness Summit April 1-4, 2014
Why Don’t My Designer Jeans Fit? It’s Because of My Genes
Linda S. Pescatello, Ph.D., FACSM, FAHA, CPD Distinguished Professor of Kinesiology University of Connecticut, Storrs, CT E-mail: [email protected]
I. Introduction A. Presentation Overview / Objectives B. The Challenge
1. Averages are Misleading; Explaining the Variability in the Response of Health-Related Phenotypes to Exercise
II. What is Exercise Genomics? A Genetics Primer A. Fundamental Definitions and Concepts 1. SNPs, DIPs, & CHIPs B. The Wave of the Future 2. An “Interomic”, Bioinformatic Approach to Personalized Medicine
III. The Genetic and Biological Underpinnings of Obesity and Physical Activity A. Heritability Estimates 1. Obesity-Related Phenotypes 2. Physical Activity B. Beyond the Thrifty Obesity Gene Hypothesis to Explain Why Your Jeans Don’t Fit 1. Thrifty- Low Metabolic Rate 2. Hyperphagic- Poor Appetite Regulation 3. Low Lipid Oxidation- Low Fat Burner 4. Adipogenesis- High Fat Storage Capacity 5. Low Physical Activity- The Couch Potato C. Is Obesity a Predestination or Predisposition? 1. The Important Role of Physical Activity as an Effect Mediator of Genetically Determined Obesity-Related Phenotypes
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2. The Biological Plausibility of Physical Activity’s Effect Mediation on Genetically Determined Obesity-Related Phenotypes
IV. The Functional Single Nucleotide Polymorphisms Associated with Human Muscle Size and Strength study or FAMuSS (NIH R01 NS40606-02)
A. FAMuSS Study Methods B. FAMuSS Findings on Muscle Strength and Size 1. Published results for 17 genes categorized by their biological functions including muscle structural elements, growth factors, and inflammatory factors
C. FAMuSS Findings on Body Composition and Cardiometabolic Biomarkers
1. Published results for 33 genes specifically tested for association with measures of body composition at baseline and in response to RT and baseline cardiometabolic biomarkers
D. A Detailed Account of FAMuSS Findings on Genes Identified to be Associated with Obesity-Related Phenotypes and their Associations with Physical Activity
E. FAMuSS Take Home Messages
1. Single variants explain a small amount of trait variability in health-fitness phenotypes at baseline and in response to resistance training, indicating there are many genes contributing to a very small proportion of the variation
2. Candidate gene associations with health-fitness phenotypes at baseline and in response to RT were sex-specific
3. The journey to establish a personalized medicine approach to the treatment of chronic diseases such as obesity that also includes a personalized approach to exercise prescription as lifestyle therapy is far more complex than anyone envisioned when FAMuSS began in 2001
V. Implications for Personalized Exercise Prescriptions for Overweight and Obesity
A. The American College of Sports Medicine Exercise Prescription (Ex Rx) for with Overweight and Obesity
1. The FITT Principle A) Frequency (How often?) B) Intensity (How hard?) C) Time (How long?)
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D) Type E) Special Considerations B. Take a Stand: Is the American College of Sports Medicine Exercise Prescription (Ex Rx) Effective for All People with Overweight and Obesity?
C. Designing a Personalized Exercise Prescription for Individuals with Obesity and Hypertension Using Clinical and Genetic Information
VI. Conclusions and Take Home Messages A. Participants Will Acquire Knowledge of Basic Genetic Terminology and Concepts B. Participants Will Learn About the Important Role of Physical Activity as an Effect Mediator of Genetically Determined Obesity-Related Phenotypes
C. Participants will Become Familiar with a Large Exercise Genomics Study (FAMuSS) and its Findings
D. Participants will Deliberate on the Effectiveness of a “One Size Fits All” Ex Rx for People with Overweight and Obesity
E. Participants will Design a Personalized Ex Rx for Individuals Wishing to Lose Weight Based Upon their Genetic Predispositions to be Physically Active
VII. Selected References
Pescatello LS, JM Devaney, MJ Hubal, PD Thompson and EP Hoffman. Highlights from the functional single nucleotide polymorphisms associated with human muscle size and strength or FAMuSS study. BioMed Research Int. 2013 doi: 10.1155/2013/643575.
LS Pescatello (ed), Arena R, Riebe DW and Thompson PD (assoc. eds.) ACSM’s Guidelines for Exercise Testing and Prescription (9th ed.). Baltimore, ML: Lippincott Williams & Wilkins 2013 ISBN 978-1-60913-605-5.
LS Pescatello and SM Roth (eds). Molecular and Translational Medicine Series Volume: Exercise Genomics. New York, NY: Humana Press 2011 ISBN 978-1-60761-354-1. http://dx.doi.org/10.1007/978-1-60761-355-8
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Session Outline ACSM Health and Fitness Summit April 1-4, 2014
Exercise Training for Overweight Youth: Why Weight?
Avery D. Faigenbaum, Ed.D., FACSM Professor, Department of Health and Exercise Science The College of New Jersey [email protected]
Summary The global epidemic of pediatric obesity and associated co-morbidities has become a critical public health threat for the 21st century with far-reaching health, economic and social consequences. While there is not one program of proven efficacy that fitness professionals can use to manage this condition, most overweight youth find resistance training enjoyable because this type of exercise provides an opportunity for all youth -- regardless of body size --to experience success and feel good about their performance. In addition, since youth tend to be more physically active when relationships are positive and rewarding, resistance training provides a unique opportunity for companionship and recreation. In this lecture, fitness professionals will gain an understanding of pediatric resistance exercise and genuinely appreciate the physical and psychosocial uniqueness of overweight youth who need to participate in physical activity programs that are safe, effective, age-related and enjoyable.
I. Introduction and overview A. First things first: The vortex of physical inactivity B. The global pandemic of pediatric overweight and obesity C. What is the new “normal”? D. Health club trends: What happened to childhood obesity?
II. Kids are not miniature adults A. Cardiorespiratory responses: Does target heart rate matter? B. Anaerobic responses: Why do kids recover faster than adults? C. The critical importance of skill-related fitness D. Have fun, make friends and learn something new
III. Youth resistance training: Benefits and concerns A. Misperceptions of the growing child 1. The growth plate: Myth vs reality 2. Safety concerns B. Potential benefits of youth resistance training 1. Increase muscular strength and power 2. Enhance fundamental movement skills
2014 Health and Fitness Summit Avery Faigenbaum, EdD, FACSM
3. Improve bone mineral density 4. Enhance metabolic health 5. Improve body composition 6. Reduce risk of activity-related injury 7. Enhance psychosocial well-being C. When can a child start to resistance train?
IV. Resistance training for overweight youth A. Why weight? B. Research update C. General program design considerations 1. Choice and order of exercises 2. Sets and repetitions 3. Rest interval between sets and exercises 4. Tips for creating a positive experience D. Sample lessons for youth who are overweight or obese 1. FUNdamental integrative training (FIT) 2. Medicine ball for all kids E. Lifestyle choices 1. Sensible nutrition 2. Adequate sleep 3. Get parents involved
V. Three take-away points A. The first step in encouraging youth who are overweight or obese to exercise regularly may be to increase their confidence in their ability to be physically active in a socially supportive environment which, in turn, may lead to an increase in regular physical activity, an improvement in body composition and, hopefully, exposure to a form of exercise that can be carried over into adulthood.
B. Although excess body weight hinders the performance of weight bearing physical activity such as jogging, youth who are overweight or obese tend to enjoy resistance training because this type of exercise provides an opportunity for all youth -- regardless of body size --to experience success and feel good about their performance.
C. In addition to enhancing muscular strength, power and motor skill performance, regular participation in a resistance training program can positively influence the body composition, cardiorespiratory fitness, bone mineral density, metabolic health, and psychosocial well-being of youth who are overweight or obese.
2014 Health and Fitness Summit Avery Faigenbaum, EdD, FACSM
Selected References
1. Bukowsky, M., Faigenbaum, A. Myer, G. Fundamental integrative training (FIT) for Physical Education, Journal of Physical Education, Recreation and Dance, in press 2. Ehrmann, D., et al. Slow and steady: Readiness, pretreatment weekly strengthening activity, and pediatric weight management program completion. Childhood Obesity, 9: 193-199, 2013. 3. Faigenbaum, A., Myer, G. Exercise deficit disorder in youth: Play now or pay later. Current Sports Medicine Reports, 11(4): 196-200, 2012 4. Faigenbaum, A. and Westcott, W. Youth Fitness, 2nd ed. American Council on Exercise, San Diego, CA. 2013 5. Faigenbaum, A., Bush, J. Exercise training for overweight youth: Why weight? ACSM Certified News. 22, 6-7, 12, 2012. 6. Faigenbaum, A., Lloyd, R., Myer, G. Youth resistance training: past practices, new perspectives and future directions. Ped Exerc Sci, 25(4): 591-604, 2013 7. Lloyd, R., et al. Position Statement on youth resistance training: the 2014 international consensus, Brit J Sports Med, epub ahead of print 8. Mediate, P. and Faigenbaum, A. Medicine Ball for All Kids. Monterey Bay, CA: Healthy Learning Publications, 2007. 9. McGuigan M, et al . Eight weeks of resistance training can significantly alter body composition in children who are overweight or obese. JSCR, 23: 80-85, 2009 10. Myer, G., Lloyd, R., Brent, J., Faigenbaum, A. How young is “too young” to start training? ACSM’s Health and Fitness Journal, 17(5): 1-10, 2013. 11. Salvy S, et al. Influence of peers and friends on overweight/obese youths' physical activity. Exercise and Sport Science Reviews 40: 127-132, 2012. 12. Schranz, N. et al. Can resistance training change the strength, body composition and self-concept of overweight and obese adolescent males? A randomized controlled trial. Brit J Sports Med, epub ahead of print 13. Shaibi G, et al. Effects of resistance training on insulin sensitivity in overweight Latino adolescent males. Med Sci Sports Exerc 38: 1208-1215, 2006. 14. Van der Heijden G, et al. Strength exercise improves muscle mass and hepatic insulin sensitivity in obese youth. Med Sci Sports Exerc 42: 1973-1980, 2010.
Useful websites for more information on physical activity and childhood obesity: o www.acsm.org o www.aahperd.org o www.cdc.gov o www.eatright.org o www.exerciseismedicine.org o www.health.gov o www.naspem.org o www.sensiblenutrition.com o www.strongkid.com
2014 Health and Fitness Summit Avery Faigenbaum, EdD, FACSM CIRCUIT TRAINING MADE EASY: PUSH, PULL, BEND, TWIST, SQUAT and LUNGE!
ACSM Health and Fitness Summit 2014
Fred Hoffman, M.Ed.
I) WHAT IS THE PUSH, PULL, BEND, TWIST, SQUAT AND LUNGE CIRCUIT? a. A strength-conditioning workout based on 6 basic movement patterns b. Functional (total-body, integrated) exercises with an emphasis on core strength, stability, mobility and form c. Circuit format for group exercise and small group training
II) THE SIX BASIC MOVEMENT PATTERNS a. Push: Upper and lower body extremities b. Pull: Upper and lower body extremities c. Bend: Torso, upper and lower body extremities d. Twist: Torso, upper and lower body extremities (rotation) e. Squat: Lower body (legs) f. Lunge: Lower body (legs)
III) A LOOK AT FUNCTIONAL STRENGTH-CONDITIONING EXERCISES a. Multi-planar b. An emphasis on the core c. The S.A.I.D. Principle d. Stability and mobility e. Kinetic chain 1. Closed 2. Open f. Determine if the muscle is working as a prime mover or a stabilizer g. Reactivity and Balance
IV) CREATING A PUSH, PULL, BTSL CIRCUIT WORKOUT a. Exercise choices to train muscles for their function in daily activities b. Balance the workout with all six Push, Pull, BTSL movement patterns c. 12 Stations, each features exercises that train the major muscle groups in an integrated fashion d. Create exercises 1. Select a base movement 2. Select a complimentary movement 3. Begin by teaching each exercise separately, then integrate the exercises together to become one
V) TRAINING CONSIDERATIONS a. Current ACSM guidelines and recommendations b. Manipulating exercise intensity: frequency, duration and load c. Progressive over-load VI) EQUIPMENT a. Gliding discs, steps, mats b. Body bars, dumbbells, c. Stability Balls, BOSU Ballast Balls d. Balance equipment 1. BOSU Balance Trainer, Reebok core board, other... e. Medicine balls, kettlebells f. Resistance tubing or bands
VII) CUEING AND TEACHING STRATEGIES a. The 3 stages of learning b. Cueing: nominative, descriptive, numerical, directional, verbal and visual preview, motivational, body alignment, safety, other c. Group organization for a circuit-training format
VIII) PARTICIPATION IN A PUSH PULL BTSL CIRCUIT TRAINING SESSION
FORMAT: Group exercise class, intermediate level
WORKOUT DURATION: 55-60 minutes
HOW THE CIRCUIT IS SET UP AND PERFORMED: 12 stations, each with a goal of creating one ‘integrated’ exercise. The base move is performed for 8-12 repetitions, followed by the second move performed for 8-12 repetitions, followed by the combined (integrated) movements for 8-12 repetitions. There is a short recovery time between each set. Total time at each station: approximately 2.5 minutes. The circuit should be performed for 2 full cycles.
EQUIPMENT: Instructor’s choice and what is available
MUSIC: 128-130 BPM: working on the beat is an option, not an obligation
BEGIN the session with 3-5 minutes of movements that prepare the joints and muscles for the forces and mechanics of the selected exercises. (The warm-up).
FINISH the session with a cool-down and stretch
Take-aways: 1) Will be able to design a group strength training circuit class 2) Will be able to teach core-specific exercises 3) Will be able to properly implement small equipment that can be used during the strength-training exercises
www.fredhoffman.com [email protected] www.facebook.com/fred.hoffman twitter: fredhoffmanfit Lecture Outline ACSM Health and Fitness Summit 2014 “Get Your Group On - GROUP Training Skills For PERSONAL TRAINERS” Grace De Simone National Director of Group Fitness Plus One Health Management [email protected]
Summary: This session will provide an overview of leading exercise in groups and provide strategies for program development as well as easy-to-implement tactics for the personal trainer to use when training small groups. Participants will understand the Group Training model, the primary differences between the training needs of groups and individual exercisers, and how to safely and effective cue small and large groups of exercisers.
Three Take-aways 1. Identify and understand the primary differences between the training needs of small group and individual exercisers 2. Enhance group cohesion and adherence by using instructional and motivational cueing 3. Understand how to use the "I'm OK policy" and other basic safety strategies for teaching groups
Outline I. Introduction and Overview 1. Purpose 2. Learning Objectives
l. Leading Groups in Exercise 1. Understanding the Group Training Model 2. Understanding the training needs of small group and individual exercisers 3. What is a Hybrid? 4. SGT Model 5. Communication Skills for Group Instruction 6. Visual, Auditory and Kinesthetic Cueing 7. Managing personalities within a group
II. Progression and Regression Skills in Group Training 1. Understanding the teaching ladder 2. Variables that affect difficulty 3. Review basic exercise cues for progression and regression
III. Safety First 1. ACSM Quick Screen 2. The I’m OK policy 3. Practice to perfect your skills
2014 ACSM Health and Fitness Summit Grace DeSimone
IV. ACSM GEI Professional Development 1. ACSM GEI Certification 1. ACSM Resources for the GEI (LWW, 2011) 2. Webinars via Health and Exercise Connections, LLC
Resources 1. ACSM's Resource Manual for Group Exercise Instructors, American College of Sports Medicine, LW&W, Oct 2011. http://www.lww.com/webapp/wcs/stores/servlet/product_ACSM%27s- Resources-for-the-Group-Exercise-Instructor_11851_-1_12551_Prod-9781608311965
2014 ACSM Health and Fitness Summit Grace DeSimone
Schwinn® Cycling: All The Right CUES Great indoor cycling instructors have a stash of dead-on cues that engage, incite and surprise their classes. Come learn to create impactful cues and then experience their effects in a live workout. Go home with a list of the Schwinn Master Trainers’ most powerful one-liners, and a CD with seven podcasts of Schwinn’s top trainers cueing their favorite rides to keep you inspired.
Why take your cueing from GOOD to GREAT?