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?
Increase your command of the room by building class confidence in you as a leader Improve class retention by fostering a more personal connection to you Make the workout more exciting by energizing your riders Enjoy teaching more by being able to relax and be your best self Save on class preparation time
Cueing or Coaching?
The Skills
1. INSTRUCTIONAL - Systemize the Basics
1. CONTENT (Inform) Stay in the saddle and find 90 RPM. Settle into a moderate intensity for the next three minutes.
2. CLARITY (Elaborate) You are one minute in, two to go. If your leg speed is faster than mine, add resistance until we are riding together and the effort is still challenging but comfortable.
3. COMMUNICATION (Reinforce) This work should have you breathing nose and mouth. Can you add any more resistance and still feel this strong?
2. RELATIONAL - Make a Connection
o Share Experiences
o Go One-on-One
o It’s Personal (x2)
www.schwinneducation.com
3. MOTIVATIONAL - Pump it up!
WHO ARE YOU?
Tools and Tips
. Vocals and Language
. Mind/Body Mix
. Conversation vs. Narration
Getting Started
1. Imagine someone you want to impress is watching you do this work. Someone you aspire to be like. Someone who will be so proud of you when you finish. Now ride like it.
2. I don’t need you to do this for 5 minutes. I don’t need you to do this for 3 minutes. I only need you to hold this intensity for 30 more seconds!
3. It’s time to breathe. It’s time to believe. It’s time to battle. Breathe, believe, battle…Breathe, believe, battle. All the way to the top.
4. Right now you are the middle rider in the pack. Average effort yields average results. You are NOT average. How will you show me this?
5. You don’t have to believe you can finish this stage with your best effort. I’m here to believe for you and I believe you’re going to crush this!
Finding More
Schwinn Master Trainer Audio Files CD
GAME PLAN:
www.schwinneducation.com
Schwinn® Cycling: All the Right Cues FB: Sfable | www.shannonfable.com | T: Sfable
Stage / Music RPM/ Terrain / Technique Intensity / Elapsed Time MPower™ Mind/ Body Total Time ! Me!&!Julio!Down!By!The! 80C90! Seated!Flat! Easy! ! 0:00! 2:45! Set!Push!Point!&!Cadence! Choose!how!many!sets!you’ll!be! ! Schoolyard! ! ! ! ! ! ! ! !Big!Picture:! ‘all!in’?!It’s!up!to!you!!! ! W/U! Paul!Simon!(2:45)! ! 3!unique!sets!that!are!each! ! 2:45! ! ! challenging!in!their!own!way.! Middle!one!will!most!likely!test! you!the!most.! Mama!Mana!–!Club!Mix! +/C!65! Seated!Hill! Easy! 0:00! 1:13! BASE!BUILDER! Dissociation:% Finger!&!Kadel!(5:22)!|!130+%BPM! +/C!65! Combo!Hill! Moderate! 1:13! 5:22! Establish!Technique! 2!people!with!you;!RightC Shake!What!Your!Mama!Gave!Ya! Observe:!Base!Wattage!(during! reminding!you!to!breathe! 1! +/C!75! Seated!Hill! Hard! 0:00! 2:12! Skeewiff!(3:26)!|!146+%BPM! +/C!75! Standing!Hill! Easy)!&!use!this!to!coach!your! (consistency),!LeftC!Mental! Breathless! 2:12! 3:26! nd !12:00! ! 1977! recovery!throughout! toughness!(strength)!…!2 !song! 80C90! !Seated!Flat! Ana!Tijoux!(3:22)!|!105+%BPM% Easy! 0:00! custom! Goal:!Push!the!RPMs!to!the!top!of! turn!up!the!volume!on!the!one! ! Moderate! !custom! 3:22! the!hill! you!need!most! Perfect!Storm!(Clockwork!Remix)! 60C80! Seated/Stand!Hill! Hard/Moderate! 1:00!/!1:00! AROUND!THE!TRACK! Dissociation:% Pink!is!Punk,!Benny!Benassi!! 60C80! Seated/Combo!Hill! Hard/Moderate! 2:00!/!2:00! 4xs!around!the!track,!equal! Cruise!Control! (6:00)!|!126%BPM! amounts!of!hard!&!moderate,!but! Using!the!paddles!to!change! 60C80! Seated/Combo!Hill! Hard/Moderate! 3:00!/!3:00! Cry!(Just!a!Little)!–!Original!mix! 70C90! Seated!Flat! your!performance!has!to!improve! speed!instead!of!your! 2! Hard/Moderate! 4:00! Bingo!Players!(6:19)!|!128%BPM! 70C90! Combo!Flat! each!time! foot…always!a!steady,!almost! ! ! !20:00! Can’t!Hold!Us!–!Feat.!Ray!Dalton! ! 4:00! Observe:!hard/mod!MPH! unnoticeable!change! ! ! ! Macklemore!!&!Ryan!Lewis!! Observe:!hard/mod!MPH! *Test!It*! (4:19)!|!147%BPM! Goal:!improve!hard/mod!MPH! *Question!It*! Days!Like!This! Challenge:!best!hard/mod!MPH! *Push!It*! Melani!L.!Skybell!(3:57)!|!175%BPM! *Crush!It*! It’s!Time!–!Kat!Krazy!Remix! 60C70! Seated!Hill! Breathless! 0:00! 1:02! (REVERSE)!BASE!BUILDER! Dissociation:! Imagine!Dragons!(3:28)!|!125%BPM! 60C70! Combo!Hill! Hard! 1:02! 3:28! !!As!hard!as!you!can!with!the! What!would!need!to!be!at!the! Poison!–!Radio!REmix! knowledge!you!still!have!to!come! top!of!the!hill!to!make!you!get! 80C90! Seated!Flat! Moderate! 0:00! 4:05! 3! !Bell!Biv!DeVoe!(5:30)!|!112%BPM! back!DOWN!the!intensity!scale! there!that!fast!and!that! 80C090! !Seated!Flat! Easy! 4:05! 5:30! !! ! with!no!recovery! uncomfortable?! !9:00! Goal:!Once!you!set!your! Breathless!watts,!how!close!can! you!stay!&!catch!your!breath?!! RaconteZ!Moi!Une!Histoire! n/a! Seated!Flat!! Easy! 0:00! 4:04! Finish!Recovery! Check!Averages! CD! M83!(4:04)! ! Stretches! ! ! ! Revive! 4:04! ! ! ! ! ! ! All!tracks!sourced!from!iTunes!or!Spotify.com!
www.SchwinnEducation.com Schwinn Indoor Cycling @SCHWINNtraining Official Site ACSM Health and Fitness Summit 2014 Give Clients the Body They Want: 10 Nutrition Strategies Christopher R. Mohr, PhD, RD Mohr Results, Inc [email protected]
Summary: This session will cover the top 10 strategies you can use to help clients transform their bodies. Discover simple and effective ways to jumpstart weight loss or break through plateaus. Whether your client is looking to lose fat, gain lean muscle or just look better, this session will teach you how to help them achieve their goals.
Takeaways:
1). Learn how to simplify nutrition messages for your clients. 2). Incorporate easy nutrition strategies that work for all clients 3). Learn 3 tips to identify and separate quality nutrition ideas from fads
I. Introduction and Overview A. You can’t out train a bad diet B. Training is important, but nutrition moves the needle
II. The Role of Nutrition for in Changing Your Body
A. Are all calories created equal? a. Data will be reviewed on calorie needs and recommendations—there may be more to it than just “eat less” and “exercise more”
b. Meal timing and frequency will be reviewed
III. Protein: Quality? Quantity? What matters?
A. Protein timing is just as important as protein quantity B. Protein quality is crucial to success
III. Carbs: Power nutrient or the devil in disguise?
IV. Water may hold the “secret” to fat loss
V. To Eat or Not to Eat (Breakfast vs. Intermittent Fasting) VI. Can gluten be the missing piece to the health puzzle?
A. Is there adequate science? B. What does the real world tell us?
VII. What type of “diet” is best - low fat vs. low carb
A. What does the research show? B. We’ll page through the data and present to better help your clients C. Exercise Prescription for Clients with Co-Morbidities: A Case Study Approach
Peter Ronai, M.S., RCEP, CES, CSCS-D, FACSM
SESSION OVERVIEW: The American College of Sports Medicine's new position stand and guidelines promote exercise programming for persons with chronic diseases and co-morbid health conditions. Session attendees will learn how to use and apply new exercise guidelines and resources to develop comprehensive, population specific exercise programs for medically cleared persons with controlled and co-morbid health conditions. A case study approach will help attendees apply these tools and concepts.
TAKE AWAY POINTS: 1. Personal trainers should understand the medical/health needs of their clients 2. New exercise guidelines can facilitate the development of safe, effective exercise programs 3. New online resources can facilitate the development of safe, effective exercise programs
I. SCOPE OF THE CERTIFIED EXERCISE PROFESSIONAL • Personal trainers can help a clients with a variety of medical conditions meet the current physical activity guidelines. • Additional education certification and training is often warranted!!! • Clients are best served by exercise professionals who can work with all of the healthcare providers who care for them (MD, PT, RD, DC, ETC..)!!! • Open communication with each of these professionals (if applicable) enhances the quality of services personal trainers can offer their clients and also provides personal trainers with support and guidance!!! • Exercise Specialists and Personal Trainers should use general Exercise Program Guidelines Utilizing the F.I.T.T. Principle and Variables with Their Clients!!! (ACSM GETP 9, 2014 pp. 180 & 185) • In a number of Instances Modifications based on client symptoms, medications and exercise tolerance might be warranted!!! • Medically cleared clients with co-morbid medical conditions can learn valuable information from exercise professionals who can enhance their exercise experience, ensure their safety and improve their quality of life!! • Exercise consultations are opportunities to teach clients valuable lessons!!! These are all things that must be discussed during the first meetings with your clients!!! • Well educated and certified personal trainers, health/fitness specialists and strength and conditioning specialists can provide valuable information and education to their clients but need to recognize situations where referral and contact to and with another healthcare provider is warranted!!!!! • Exercise Professionals who fail to recognize these situations and act appropriately can be held liable for damages and for practicing outside of their scope!!!
II. PRE-ACTIVITY SCREENING AND RISK FACTOR AND CATEGORY DETERMINATION • Client safety and risk can best be determined by following these steps and the American College of Sports Medicine Guidelines for Exercise Testing and Prescription 9th Edition are industry standards for performing best practices!!! • Pre-activity screening will help to determine if at present, exercise is appropriate for your client and help you to determine what type and how much!!! The Algorithms on this and the previous slide help reduce “GUESS-WORK” and can direct your exercise program decisions!!! • Questions which will help you prepare to work with clients that have a number of co-morbid conditions should include: “Who can I contact to discuss my client’s needs, his or her progress and ask questions”? • Determine client risk factors for C-V, Pulmonary & metabolic diseases as well as signs and symptoms and special considerations warranting additional precautions • Determine if any special considerations might warrant additional investigations, exercise modifications and strategies, monitoring scales or education for either you or your client • AVOID TUNNEL VISION!!! Analyze each condition or risk which a client has and model the program so EVERY factor is addressed appropriately
III. THE CASE STUDY OF MRS. J. (Adapted from Sorace P., Ronai P. and Churilla J. : Resistance Training and Metabolic Syndrome: Decrease the Risk with Increased Strength. ACSM’s Health & Fitness Journal. Not Yet Published). Mrs. J is a sedentary 48 year old administrative secretary and married mother of two college age boys. Her physician has cleared her to work with you to develop a comprehensive exercise program. She was diagnosed two years ago with hypertension and has dyslipidemia and impaired fasting glucose (MetS). She states wanting to take her six month old Labrador retriever puppy Bailey on long walks at her beach but, “I cannot last for more than 10 minutes without stopping because I get so tired and my muscles feel weak”. She achieved eight metabolic equivalents (8 METs) during a maximal treadmill stress test (Bruce Protocol), a maximal heart rate of 155 beats/minute (90% of age-predicted maximal heart rate) and a rating of perceived exertion (RPE) of 18 out of 20 on the Borg scale. Her peak blood pressure was 180/80 and the treadmill stress test was stopped because of general fatigue. She reported no signs or symptoms of exercise intolerance or physical discomfort and displayed no electrocardiographic abnormalities. Her physician considered the test to be “normal” and “unremarkable”. Her current medications include Atenolol, Lisinopril, Metformin and Atorvastatin. Additional tests revealed the following results: Height: 5’2” (157.5 cm) Weight: 165 pounds (75 kg) Waist Circumference: 36” (91.4 cm) Body Mass Index (BMI): 30kg/m2 Total Cholesterol: 260 mg/dL HDL-Cholesterol: 45 mg/dL LDL-Cholesterol: 181 mg/dL Triglycerides: 170 mg/dL Fasting Glucose: 96 mg/dL Resting Blood Pressure: 118/70 mm Hg *One Repetition Maximum (1-RM) Bench Press: 90 pounds (40th percentile) She reported an RPE of 18 out of 20!!! **One Repetition Maximum (1-RM) Leg Press: 180 pounds (30th percentile) She reported an RPE of 18 out of 20!!! • What if she also has a BMD 2.2 SD < the mean for normal younger women at the femoral neck and 2.0 < the mean for normal younger women at the lumbar spine? • What if she is also taking Alendronate Phosphate (Fosamax)? • *** After reviewing her medical and health history, what Cardiac, pulmonary and metabolic disease risk factors are present? • What other disease processes are operating here? • What types of medications is she on? • Is exercise appropriate for her at this time? • What special precautions and monitoring are warranted when she exercise? • What types of exercises might be indicated and contraindicated for her. • What special education do you want to give her? Are there any other things she needs to know? • What might be appropriate exercise program goals?
IV. BASIC PATHOPHYSIOLOGICAL CONSIDERATIONS FOR MRS. J. A. Metabolic Syndrome (MetS) • Hypertension *E.T. and ** R.T. Considerations *E.T. = Endurance Training • Dyslipedemia E.T. and R.T. Considerations ** R.T. = Resistance Training • Obesity Considerations
B. Osteopenia • E.T. Considerations, Indications and Contraindications • R.T. Considerations, Indications and Contraindications
V. EXERCISE GOALS (ACSM GETP 9, 2014 pp. 278-287, 296-299, 309-311, 315-322) A. Hypertension E.T and R.T., Flexibility B. Dyslipidemia E.T. and R.T. “ “ C. Obesity E.T. and R.T. “ “ D. Osteopenia E.T. and R.T. “ “
VI. EXERCISE GUIDELINES (ACSM GETP 9, 2014 pp. 278-287, 296-299, 309-311, 315-322) A. Hypertension E.T. and R.T. and Flexibility B. Dyslipidemia E.T. and R.T. and Flexibility C. Obesity E.T. and R.T. and Flexibility D. Osteopenia E.T. and R.T. and Flexibility VII. SPECIAL EXERCISE CONSIDERATIONS/PRECAUTIONS A. Signs & Symptoms B. Exercise /Effort Monitoring C. Special Analogs (Pain Diagrams, BORG RPE, OMNI Resistance-10 RPE, ) D. Progression E. Movement Biases and Body Positioning, Posture, and Exercise Tolerance F. Exercise Modifications and Strategies VIII. SAMPLE RESISTANCE TRAINING PROGRAM IX. Sample Endurance Training Program
Q & A Lecture Outline ACSM Health and Fitness Summit 2014 “Taking Programs From Physical Therapy To Physically Fit”
Erica A. Pitsch, PT, MPT, DPT, NCS Christian J. Thompson, Ph.D.
Summary: People recovering from injuries often learn exercises in physical therapy, but may need continued guidance once their rehabilitation ends. Personal trainers can help fulfill this need through collaboration with physical therapists or other health professionals. The purpose of this seminar is to provide recommendations on how personal trainers can provide safe, effective workouts for clients in collaboration with health care providers to enhance recovery during rehabilitation and beyond. Participants will also learn how to market themselves to health care providers as part of the client’s health management team.
Three Take-aways 1. Describe the benefits potential benefits of coordinating care with clinical professionals 2. Develop and modify fitness programs for clients during rehabilitation and well beyond. 3. How to market yourself to health care providers
Outline
I. Introduction 1. Similarities between PT and trainers a. Shared mission: the client’s well being b. Individual variability- broad base of expertise and specialization c. Team Accountability-we both need to communicate with other providers d. Shared ideas and tools-a love of exercise and its associated trends 2. How We Differ a. Credentialing b. PT- licensure, trainers- organization-based, non-standardized c. Training d. Constraints e. Time 3. Unifying Principle: Client autonomy, self efficacy, and responsibility for their own well-being
II. The acutely injured or surgical client 1. Case 1, Stressed Sophie: 34 year old female, High cholesterol, Pre- diabetic, BMI: 30; ACL, MCL, and meniscus tear with surgical repair. Calls and cancels her appointments because she will be on crutches. 2. What you’re concerned about a. Damaging the surgery b. Regression of progress
2014 ACSM Health and Fitness Summit Erica A. Pitsch and Christian J. Thompson Lecture Outline ACSM Health and Fitness Summit 2014
c. Long term risk factors 3. What you need to do a. Communication is key! b. Get the client’s precautions and protocol in writing (the post-surgical handout) c. Communicate with PT on type of exercise d. Confirm with team on her readiness to progress exercises in the region of the surgery 4. What she needs from you a. Keep her fit and work the rest of the body not affected by the injury b. Core, hip (especially abductors), cardio options c. Watch form. Watch form. Watch form. d. Reinforce nutrition, energy balance, behaviors
III. The chronic re-injury client 1. Case 2, Weekend Warrior Walt: 44 year old male,10 year history of non- radiating low back pain, hypertension, elevated cholesterol, desk job 50+ hours / week. Exacerbated low back pain playing basketball with his younger friends 6 weeks ago. Been to PT 3X times in two years. “I feel fine and then I stop doing the exercises” 2. “My PT told me to get an ACSM certified personal trainer to keep me on track” 3. What you need to do a. Communication with the PT and client ! What movements to avoid? ! What movements / behaviors need reinforcing? ! Confirm what the patient learned is what the PT taught 4. Why Walt needs YOU a. Watch form. Watch form. Watch form. b. Cardiovascular RF management c. Progress, vary core stabilization exercises when form is intact and rehab is completed d. Whole body for basketball readiness (AND keep their form!) 5. What to look out for a. ANY acute worsening in pain, especially NEW and DIFFERENT, radiating b. Change in bowel / bladder motor function or numbness / tingling in groin- go to the ER
IV. The medically complex geriatric patient 1. Case 3, Scary Harry: 70 year old male with four way bypass and mild stroke 5 years ago, Abdominal Aortic Aneurysm Repair two years ago, DM 2, Polypharmacy. Standing exercises at home- 3 sets of 10 for the past 5 years. Walks with a walker 2 blocks max, 1 fall in the past year, very fearful of falling, low motivation. Medical clearance with lenient parameters. Been seeing trainer 2x/ week for 1 year
2014 ACSM Health and Fitness Summit Erica A. Pitsch and Christian J. Thompson Lecture Outline ACSM Health and Fitness Summit 2014 2. Trainer referred to PT- in a rut, afraid of falling, perhaps body weight support treadmill training? 3. Communication a. With the patient ! Goals? Willingness to try new things? ! Concern re: new fall ! Referral for gait and fall prevention 4. Why he needs US to collaborate to: a. Screen for fall risk and contributing factors b. Build endurance c. Challenge, safely d. He needs SUCCESS! 5. With the trainer a. Reinforce and progress LE strength and ROM b. Nutrition, cardio 6. With the PT a. Wean off the walker b. Higher risk balance activities 7. What to look out for a. Everything b. Shortness of breath, diaphoresis, pallor c. Lightheadedness d. Establish a baseline as a reference point
V. Developing Relationships with Clinical Professionals 1. Current & New Clients a. Collect data on your current and new clients for emergency contacts and physician/allied health professional contact information – offer to contact the PT/OT/MD to discuss client issues if given consent 2. Inservice Presentations a. FREE OF CHARGE b. establishing CREDIBIILTY 3. Develop professional marketing materials a. business cards, brochures, b. website, blog, social media 4. Professionalism is Key! a. Negative stereotypes may be true in some cases b. Regular communication/updates provided BY YOU! c. Demonstrate knowledge of scope of practice & do not overstep boundaries
2014 ACSM Health and Fitness Summit Erica A. Pitsch and Christian J. Thompson
Presented by Amanda Vogel, MA, for ACSM Health & Fitness Summit 2014 Web: www.ActiveVoice.ca Blog: www.FitnessTestDrive.com FB: Facebook.com/FitnessWriter TW: @amandavogel IG: @amandavogelfitness Facebook Marketing Success System Certified HootSuite Professional
Hear a Twitter tip you like? Feel free to live tweet during this @ACSMNews session with @amandavogel #acsmsummit #SocialMediaTips
Why Twitter? – What’s Are Your Strategies & Goals?
What are your objectives for being on social media and Twitter, specifically? What’s your social media strategy?
Two-Minute Twitter Refresher • 140 characters • tweet, retweet, RT, #hashtags, #FF, DM, lists, followers/following, @mention, @reply • Photos / video on Twitter?
Whether You’re a Beginner or Advanced Tweeter … • What are your goals per tweet? (e.g., word of mouth/indirect “selling,” more followers, engagement, conversion) • Broadcasting info or having conversations: What’s the difference? • The best ways to write Twitter posts • When, why and how to retweet (RT)
Time-Saving Tips for Tweeting • @mention stream • Prescheduling tweets (HootSuite.com) • Best time to tweet? Tweriod.com
Amanda Vogel, MA human kinetics, Social Media Consultant, HootSuite Certified Professional [email protected] Web: www.ActiveVoice.ca Blog: www.FitnessTestDrive.com FB: Facebook.com/FitnessWriter Tw: @amandavogel IG: @amandavogelfitness
What Not to Do On Twitter • Why people click links on Twitter • The purpose of #hashtags - how to use them the right way • Good versus useless hashtags • How many hashtags per tweet can you get away with? • The benefit of hashtag streams • Responding to @mentions for maximum marketing benefit
Choose Wisely: @Mentions Versus @Replies • The little-known difference between @mentions versus @replies • What this difference means for your marketing, customer service and conversations on Twitter
“Tidy Up” Your Twitter Experience – Tips for Organization • Twitter mobile app • Shrink links and get click summary with HootSuite’s Ow.ly • Monitor keyword and #hashtag streams with HootSuite, TweetDeck, etc.
Importance of Your Twitter Profile • Purpose of your Twitter Profile • Don’t make yourself look like spam: creating a highly relevant Twitter handle, bio and profile pic
Gain Influence & Followers with Twitter’s “Supporting Cast” (Many “supporting cast” sites offer free and also paid services)
• Size of your follower network versus engagement metrics • Learn about who’s following you already (Followerwonk.com) • Track number of followers over time: Twittercounter.com • Following versus followers. Following inactive or dodgy accounts? Dump ‘em: Tweepi.com, FriendorFollow.com. Why would you want to unfollow? • Your website/blog: Add your tweet stream - Google “Twitter widgets” or https://twitter.com/about/resources/widgets/new
Amanda Vogel, MA human kinetics, Social Media Consultant, HootSuite Certified Professional [email protected] Web: www.ActiveVoice.ca Blog: www.FitnessTestDrive.com FB: Facebook.com/FitnessWriter Tw: @amandavogel IG: @amandavogelfitness
Lecture Outline ACSM Health and Fitness Summit 2014
„Finding an effective approach to manage work-related stress in different cultures“
Wolf Kirsten International Health Consulting, Tucson, AZ / Hamburg, Germany E-mail: [email protected]
and
Hans Holdhaus Institute for Sports Medicine and Science, Austria E-mail: [email protected]
Summary Stress at the workplace and related ill-health is the number one health-related driver for implementing workplace health promotion programs globally. The session will highlight and discuss approaches to work-related stress and programs for different cultures. Emphasis will be placed on components of comprehensive and effective stress management programs in the United States and Europe as well as the significance of cultural perceptions.
Take-Aways:
1. Learn about different approaches to workplace stress between American and European employers. 2. List the different cultural traits which affect the perception of stress. 3. Learn about the components of a comprehensive and effective stress management program.
Outline
1. Introduction/Overview - Introduction to the International Association for Worksite Health Promotion (IAWHP) - Scope of the global challenge
2. Global trends with regard to work-related stress and its impact on health and economic outcomes. - Global Survey of Health Promotion and Workplace Wellness Strategies - World Health Organization (WHO) data and research - Comparing Trends in the United States and Europe
3. The influence of cultural norms on the perception of stress - United States - Europe - Other cultures (e.g. Japan)
4. Comprehensive approaches to manage work-related stress - Individualistic approaches: stress management, resilience, energy management - Environmental approaches: psychosocial risk management - Comprehensive approaches: WHO Healthy Workplace framework
5. Summary and conclusion
6. Discussion - Advantages and challenges of the presented strategies
Resources
1. 2012 Global Survey of Health Promotion and Workplace Wellness Strategies, Buck Consultants
2. World Health Organization (WHO) Healthy Workplace framework http://www.who.int/occupational_health/healthy_workplaces/en/
Can Broccoli Make You Beautiful? Leslie Bonci, MPH,RD,CSSD,RDN Director of Sports Nutrition, UPMC Center for Sports Medicine [email protected]
Summary: This session will explore the myths and facts regarding the impact of food and lifestyle choices on our complexion. The health of the skin is affected by several food and eating habit stressors such as extreme dieting, and dehydration. Healthy skin is more than a topical “ fix”, the skin needs to be nourished from within. Antioxidant- containing foods, adequate macronutrient intake and optimal hydration must be part of one’s daily eating regime to maximize our facial hygiene routine.
Three Take-aways 1. Understand the role of food and lifestyle stressors on skin’s health 2. Learn which foods may have skin-saving benefits 3. Learn what role if any, supplements play in skin health
Outline
I. Introduction and Overview 1. What are the issues surrounding skin health? 2. Separating myths from facts 3. Skin health 101
II. A Healthy Skin Eating plan 1. What foods/eating habits/patterns may detract from good skin health? 2. What does the science say 3. How to incorporate these foods into a daily skincare eating plan
III. Role of Supplements 1. Are there supplements that make the body beautiful? 2. What does the science say? 3. How should these product(s) be incorporated into a daily plan?
ACSM Health and Fitness Summit 2014 “Metabolic Training – The Ultimate Cardio+Resistance Training Fusion” Michele S. Olson, PhD, FACSM, CSCS Exercise Physiologist, Professor of Kinesiology Auburn University Montgomery, Montgomery Alabama [email protected]
Summary: This workout session will demonstrate and engage the participant in “metabolic training.” Metabolic Training is an exercise format that combines resistance exercise, often incorporating large muscle mass move such as kettlebell-style exercise, with high intensity cardio bursts. Not the same as interval training, MRT (metabolic resistance training or metabolic training) it is an intense and efficient way to get a whole body workout without spending hours in the gym.
Three Take-Aways 1. Understand the difference between isolated cardio versus resistance training workouts 2. Learn how to combine resistance training moves to accelerate calorie burning and cardio
Outline 1. Introduction and Overview of metabolic training, MRT, peripheral heart action training
2. Workout parameters: a. 30-30 b. 40-20 c. Exercise Moves: Whole Body Kinetic Chain Exercises, Kettlebell-Style Exercises d. Organizing moves into effective sequences. e. Equipment: Dumbbells, Mats and optional equipment: Steps, Ropes, etc.
3. Demonstration and Workout a. Kettelbell-Style: Swings, Cleans and Presses, “True” Snatches b. Kinetic Chain Moves: Lunges+Biceps Curls, Squats+OH Press c. Body Weight Moves: Push-Ups, Squat Thrusts, etc. d. Cardio Moves: Speed Skater, Jacks, Swings, Pulls and Shuffle e. Special Considerations: Music Speed (125-130) and Timer/Watch
4. Sample Workouts
30-30 seconds Format (40 seconds on timer) High Pulls Squat & OH Press Pass Jacks Dumbbell Snatches (R-L) Speed Skater Lunges + Curl L. Leg, R. Arm Lunges + Curl R. Leg, L. Arm Squat Row Jumps
40-20 seconds – Format (40 seconds interval and 20 seconds on timer) 40 20 Push-Ups Drop to Knees Accelerate 40 20 Abdominal V-Sits DeadBug REPEAT ABOVE SUPER SET
40 20 Swing,Clean,Squat+OH Press Squat OH Press 40 20 Alternating Swings Jack Jumps OH Press Up REPEAT ABOVE SUPER SET
Do all 4 moves as a Giant Set Repeat All.
Resources Metabolic Training: The Workout September 23, 2013, 12:00AM PT in Fitnovatives Blog http://www.acefitness.org/blog/3531/metabolic-training-the-workout
10 Minute Solution Kettlebell-STYLE Fat Burner Workout Video Clip: http://www.youtube.com/watch?v=VlUC_2IrTUQ#t=13
Effect of concurrent endurance and circuit resistance training sequence on muscular strength and power development. J Strength Cond Res. 2008 Jul;22(4):1037-45. doi: 10.1519/JSC.0b013e31816a4419 http://www.ncbi.nlm.nih.gov/pubmed/18545210
Energy cost of circuit weight training. Med Sci Sports. 1978 Summer;10(2):75-8.
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BOSU® Double Up, Double Down!
1. Why use multiple BOSU® Balance Trainers?
A. Add new challenge and variety to familiar movements, exercises & drills
B. Allows movements, exercises and drills that aren’t possible with 1 BOSU
C. Multiple BOSUs often provide biomechanically better body positioning
D. Can provide opportunities to amplify camaraderie, competition and comparison
E. Can increase the playfulness and fun factor of traditionally boring drills
2. Design and layout
A. 1 Person per 2 BOSUs
B. 2 People per 2 BOSUs
C. 4 People per 4 BOSUs
3. BOSU® Balance Challenge Variables
A. Contact Points
B. Visual Affect
C. Movement
D. External Stimulus
E. Combinations
4. Things to consider
A. Learn progressions that are appropriate for your clients & student’s abilities
B. Give yourself time to learn drills that may look familiar but may feel quite different
C. Be mindful of BOSU spacing based upon partner’s limb lengths, height and size
D. Use down-time as active recovery and opportunity to learn from partner
E. Be on the lookout for opportunities to make small changes to create new variations
5. BOSU® MVP
Drill Name/Description Drill Set Up Trainer Notes Tandem Jump Alternating Leaps Alternating Jumps Synchronized Jump Up/Jump Down/Jump Side Synchronized Jump Side/Jump Up/Jump Down Asymmetrical 6-Jump Travel
Curtsey Chaos Alternating Curtsey Lunges Curtsey Lunge/Quarter Quick Turn & Back Curtsey Lunge/Quarter Quick Turn/Switch (Repeat & Reverse)
The L Train Alt. Run Up/Run Side/Run Up/Run Back Alt. Jump Up/Jump Side/Jump Up/Jump Back Alt. Jump Up/Jump Side/Jump Up/Jump Turn/Jump Back Alt. Jump Up/Jump Side/Jump Up/Jump Turn 2/Jump Forward
3-Legged Race Floor/Left/Floor/Right/Floor/Toe Touch (Shoulder Assist) Floor/Left/Floor/Right/Floor/Toe Touch (Hand Assist) Floor/Left/Floor/Right/Floor/Toe Touch (No Assist)
Burp The Frog Burpee + Floor Frogger Burpee + Dome Frogger Burpee + Dome Frogger + Dome Side Frogger Burpee + Dome Frogger + Dome Side Frogger (Stand)
Front Lunge Face Off 1 Lunge/1 Synchronized Jump Switch 3 Lunges/3 Synchronized Jump Switches 5 Lunge/5 Synchronized Jump Switches
Wicked React One person sits in a low squat and reacts to the following: Turn Left or Turn Right = Quarter Turn Left or Right Jump Right, Left, Front or Back = Jumps Only onto BOSU Slap = Slap BOSU with Both Hands and Return to Squat Break = Take a Rest Break
Drill Name/Description Drill Set Up Trainer Notes Metabolic Meltdown 3 Side Jumps & Over/2 Push Ups/3 Jacks & Over/Return (Solo) 3 Side Jumps & Over/2 Push Ups/3 Jacks & Over/Trade (Partners) Against the Clock
The Jump Matrix Lunge Jump/Lunge Jump LB Quarter Lunge Jump/Lunge Jump LB Quarter/Lunge Jump FB Quarter Lunge Jump/Lunge Jump LB Quarter/Lunge Jump FB Quarter/ Lunge Jump FB Half Turn Lunge Jump/Lunge Jump LB Quarter/Lunge Jump FB Quarter/Lunge Jump FB Half Turn/Jump Half Turn Whistle Quick Switch Partners: 1 Whistle = Low Squat : 2 Whistles = Kneel 3 Whistles = Sit : 4 Whistles = Switch BOSUs
Solo: 1 Whistle = Low Squat 2 Whistles = Low Squat (other BOSU) 3 Whistles = Push Up Plank High Wire Hipster Plank Runner’s Lunge Runner’s Lunge Airplane Low Lunge Reach Behind Straight Leg High Reach Option: Add Jump Switch Scary Go Round Both Arms/One Foot Per BOSU (Pattern) Both Arms/One Foot Per BOSU (Reaction) Single Arm/Two Feet Per BOSU (Pattern) Single Arm/Two Feet Per BOSU (Reaction)
Stomp Around 3 Stomp Right to Diagonal/3 Stomp Left to Diagonal/3 Stomp Right in Front/3 Stomp Left Diagonal (Accuracy) 3 Stomp Right to Diagonal/3 Stomp Left to Diagonal/3 Stomp Right in Front/3 Stomp Left Diagonal (Speed) 3 Stomp Right to Diagonal/3 Stomp Left to Diagonal/3 Stomp Right in Front/3 Stomp Left Diagonal (Change # of Stomps) Criss-Cross Apple Sauce Fingertip Kneeling/Squat High 5 & Low 5 V-Sit/Squat High 5 & Low 5 Parachuter/Squat High 5 & Low 5 Supine Plank/Squat High 5 & Low 5
Waterbed Workout Wiggle Jumps Jumping Jacks
BOSU.com Facebook.com/The.Official.BOSU.Fan.Page
Lecture Outline ACSM Health and Fitness Summit 2014
“Living for the Long Haul”
Nancy E. Kalina Certified Martha Beck Life Coach Safe Space Life Coaching www.nancykalina.com [email protected]
Summary: This session will look at how our injuries and illnesses can show us the way forward as opposed to holding us back. People tend to run life like a short distance sprint as opposed to a marathon. When they get injured or sick they believe that their choices are limited to two options: Quit or persevere at any cost.
The typical immediate response to injury/illness is “How do I continue with everything that I am currently doing now that I am ill or injured?
What if we were able to live our lives for the long haul instead? How would we do things differently? What are the characteristics of a distance runner? What does long haul thinking look like and how does it differ from the way we are used to thinking?
The science of health plus the practices of life coaching help people discover and “uncover” the limiting beliefs and ruthless practices that drive the punishment of one of our most crucial assets, our body.
3 takeaways
Participants will… • Become aware of the two selves in each of us (essential self/social self). • Become familiar with tools that will support you to develop a collaborative relationship with your body. • Become aware that there are options when one is injured/ill other than bullying through or giving up that still will lead to success.
Living for the Long Haul Outline
I. Introduction of self and topic II. People’s response to injury and illness III. How we got to where we are a. The Divided Self b. Introduction of Herbert Benson, M.D.’s Work c. Limiting Beliefs i. What are they? ii. What is their role in our health and wellness? IV. Personal Experience V. Tools to create more self-awareness and more peace within oneself.
ACSM Health and Fitness Summit 2014 “The Physiology of TABATA – Is 4-Minutes Enough” Michele S. Olson, PhD, FACSM, CSCS Exercise Physiologist, Professor of KInesiology Auburn University Montgomery, Montgomery Alabama [email protected]
Summary: This session will examine Tabata exercise within the scope of other forms of high intensity training and high intensity interval training (HIIT). “Tabata” is a style of HIIT that is supramaximal in intensity. Though brief at just 4 minutes in total duration, the extremely high level of effort can provide increases in cardiovascular fitness that are equal to doing much longer bout of moderate intensity, continuous exercise. HIIT also has been shown to “burn fat,” reduce fat and improve health parameters such as blood pressure, glucose and insulin action. Do trainers typically use the intensity of the original, “authentic” Tabata protocol? Does HIIT have to be near VO2 max to produce such impressive results fast? This session will clarify the facts and them most effective designs for delivering Tabata and HIIT protocols that deliver.
Three Take-Aways 1. Understand the research and results associated with Tabata, HIT, and HIIT. 2. Learn how Tabata and HIIT: a. Burn substantial amounts of calories,
b. Significantly improve VO2 max, and c. Promote fat oxidation and fat loss. 3. Understand whether Tabata and HIIT can be used to promote health in non-athletes. 4. Learn ways to develop HIIT workouts that “work.”
Outline 1. Introduction and Overview a. Definition of Tabata and HIIT b. Learning Objectives c. Overview of Tabata and HIIT research
2. Styles of Tabata and HIIT a. HIT or HIIT Criteria? b. Aerobic or Anaerobic? c. Authentic versus Mainstream
3. Tabata and HIIT Before, During, and After a. Volume, Intensity, and Duration b. Modes and Exercise Movements – HIIT Workouts that “work” c. How HIIT burns fat and decreases fat d. The Afterburn (EPOC) for Tabata and HIIT
4. HIIT for Health? a. Three minutes to improved cardio-metabolic health? b. Can anyone do HIIT? Athletes versus unfit or at-risk clients.
Resources 1. Tabata I, Nishimura K, Kouzaki M, et al. Effects of moderate-intensity endurance and high- intensity intermittent training on anaerobic capacity and VO2 max. Med Sci Sports Exerc. 1996; 28(10):1327-30.
2. Tremblay A, Simoneau JA, and Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism: Clinical and Experimental. 1994; 43(7):814-18.
3. Gibala MJ and McGee SL. Metabolic adaptations to short-term high-intensity interval training: A little pain for a lot of gain? Exerc and Sport Sci Rev. 2008; 36(2):58-53.
4. Tjonna AE, Leinan IM, Bartnes, AT, et al. Low-and high-volume of intensive endurance training significantly improves maximal oxygen uptake after 10-weeks of training in healthy men. PLOS One. 2013; 8(5): 365282. Doi:10.1371/journal.pone.0065382.
5. Zong YU, Y, Tsuji K, Iemitsu M, et al. Effects of two days with high-intensity intermittent cross training on maximal oxygen uptake. In: Proceedings of the 60th ACSM Annual Meeting and 4th World Congress on Exercise is Medicine. 2013 May 31: Indianapolis, IN (USA); 2013. p 171.
6. Olson M. Tabata Interval Exercise: Energy Expenditure and Post-Exercise Responses. In: Proceedings of the 60th ACSM Annual Meeting and 4th World Congress on Exercise is Medicine. 2013 May 31: Indianapolis, IN (USA); 2013. p 171.
7. Emberts T, Porcario JP, Steffen J., et al. Is tabata all it’s cracked up to be? ACE Prosource. 2013; Oct: 1-4.
8. Can Three Minutes of Exercise a Week Help to Make You Fit: http://www.bbc.co.uk/news/health-17177251
9. Babraj J, Vollaard N, […], Timmons JA. Extremely short duration high intensity interval training substantially improves insulin action in young healthy males. BMC Endocrine Disorders 2009; 9(3):1-24.
10. Ingle S. The Tabata workout programme: harder, faster, fitter, quicker? The Guardian [Internet]. 2013 [cited March 24]. Available from: http://www.theguardian.com/lifeandstyle/2013/mar/25/tabata-harder-faster-fitter-quicker.
11. Boutcher S. High-intensity intermittent exercise and fat loss. J Obes 2011; 2011;2011:868305. doi: 10.1155/2011/868305. Epub 2010 Nov 24.
ACSM Health & Fitness Summit April 1-4, 2014
Program Evaluation: How to keep up and stay one step ahead
Carol Kennedy-Armbruster, Ph.D. Lisa Sexauer, BS/ATC Indiana University, School of Public Health Deputy Director, Military Community Department of Kinesiology and Family Policy [email protected] Office of Assistant Secretary of the Navy Manpower and Reserve Affairs
Description: What format works best for your participants and program stakeholders? Is it one on one work-outs? Group Personal training? Group exercise? Utilizing branded programs? Fitness programmers make these decisions on a daily basis. How do you make your decisions? Are you looking at research, cost analysis, industry trends? A researcher and a programmer teamed up to answer the question: does our programming work? Lessons learned from the MWR Navy SHAPE and Navy Operational Fitness and Fueling System (NOFFS) research projects provide insights on the importance of quantifying outcomes for effective program delivery and sustainability.
Objective: Help managers/owners/programmers gain tools to improve their delivery practices and resource management techniques through insights on a case study of Navy SHAPE and NOFFS program evaluation projects.
Need Statement: Integrating research into programming practices can be time consuming, expensive, and tedious; yet it can also be enlightening and provide necessary programming direction as well as help guide resource allocation. A case study review of one large organizations programming research practices may assist you in determining effective program evaluation tools in order to enhance overall program sustainability.
Part 1:
What’s the trends/fads in fitness today? How does one know that what we are doing is making a HUMAN difference?
The Ecological Model and the integration of public health and fitness will encourage more evaluation of outcomes related to fitness/wellness/movement education for the greater good.
Part 2:
Military Model of fitness delivery for a large organization overview. How does the military carry out their “mission” AND bring health/fitness services to the Military community?
Branded fitness programs and consumer demand drive customer for the military also. The Total force Fitness Model and how it integrates with the Ecological Model. INSTANT RECESS BREAK!
Get up; get out of those chairs for a few minutes!
Part 3:
Overview of fitness program outcome research methods/outcomes for the NAVY SHAPE project (2008- 2013); how it started; what we learned; and what we learned related to program outcome research.
Overview of fitness program outcomes for a waterfront research project which integrated military staff; headquarter guidance; and two university entities to create a working team for program outcomes effectiveness
Part 4:
Lessons learned? What would we have done differently; how has the data/service-based research impacted our work for the future?
Application to YOU:
Write down 2-3 research ideas you would like to see occur in your program/facility that would help you plan for funding/advertising/health outcome analysis for your participants. Write down a timeline for when you might do a project on your own in the next year.
Three take away messages
1. Learn how one large organization funded and evaluated two program delivery models 2. Apply delivery methods presented to your current program evaluation process 3. Reflect on your own outline/timeline for a program evaluation review process for your organization. References:
• American College of Sports Medicine (2014) Guidelines for Exercise Testing and Prescription, 9th edition, Wolters Kluwer; Lippincott Williams and Wilkins, Philadelphia, PA. • Bergeron, M., Nindl, B., Deuster, P., Baumgartner, N., Kane, S., Kreamer, W., Sexauer, L., Thompson, W., & O’Connor, F. (2011). Consortium for Health and Military Performance and American College of Sports Medicine consensus Paper on Extreme Conditioning Programs in Military Personnel. Current Sports Medicine Reports, 10:6, 383-389. • Jonas, W., O’Connor, F., Deuster, P., Peck, J., Shake, C. & Frost, S. (2010). Why Total Force Fitness? Military Med, 175, 8:6. • Kennedy-Armbruster, C., Evans, E., Sexauer, L, Peterson, J., & Wyatt, W. (2013). Association among Functional-movement ability, Fatigue, Sedentary time, and fitness in 40 years and older active duty military personnel. Military Medicine, 178: 12:1358-1364. • Kennedy-Armbruster, C., Sexauer, L., Evans, E., Wyatt, W., Braspenninx, J., Singleton, B. (2013). Functional Movement Ability, Strength, Flexibility, Fatigue, and Obesity Associations in a 40 Military Population. Med Sci Sports Exerc, 44:5, Abstract #2455, supplements. • Kennedy-Armbruster, C. Sexauer, L., Wyatt, W., Shea, J. (2012) Effects of Navy SHAPE on Fitness parameters, Functional movement screening (FMS) and Self-reported Sitting Time. Med Sci Sports Exerc, 44:5, supplement, #3120. • Mullen, M. (2010). On Total Force Fitness in War and Peace. Military Medicine, 175:Aug. supplement. 1-2. • NOFFS; Navy Operational Fitness and Fueling System, http://www.navyfitness.org/fitness/noffs/. • NOFFS study article: http://www.navy.mil/submit/display.asp?story_id=78950 • Thompson, W. (2013). Now Trending: Worldwide Survey of Fitness Trends for 2014. ACSM Health and Fitness Journal, 17:6, 10-19. • Sallis, J., Carlson, J., Mignano, A., Lemes, A., & Wagner, N. (2013). Trends in Presentations of Environmental and Policy Studies Related to Physical Activity, Nutrition, and Obesity at Society of Behavioral Medicine, 1995–2010: a Commentary to Accompany the Active Living Research Supplement to Annals of Behavioral Medicine; Ann Behav Med, 45 (Suppl 1):S14–S17. DOI 10.1007/s12160-012-9415-0
Lecture Outline
ACSM Health Fitness Summit 2014
TITLE: “He Says...She Says: Managing Relationship, Nutrition and Fitness Issues”
Page Love, MS, RDN, CSSD, CSCS, Sport Dietitian and Nutrition Therapist, Nutrifit, Sport Therapy, Inc., www.Nutrifitga.com
Julie Holland, MHS, Certified Eating Disorders Specialist, Chief Marketing Officer, Eating Recovery Center, www.EatingRecoveryCenter.com
Summary: The session will present common relationship scenarios that couples and families experience when seeking guidance around nutrition and fitness issues. Both a registered dietitian/ health and fitness expert and a certified eating disorders specialist/health counselor will present cases they have encountered in their practices with up to date research and therapeutic approaches to handling difficult situations with moms and children, husbands and wives, and partners who are struggling to improve both their nutrition and fitness status. Examples of types of issues addressed are dealing with resistance, lack of motivation, over-exercise issues and under-nutrition, and under- exercise and over-nutrition. A non-diet/intuitive eating approach in counseling will be presented in dealing with all relationship issues.
Take away points:
- Learn improved communication skills for dealing with difficult client challenges around relationship issues with nutrition and exercise - Learn about the benefit of coupling a therapist/counselor with a dietitian in dealing with these relationship issues - Develop an understanding of both non-diet and intuitive eating mentality with both nutrition and exercise for long term success with clients
Outline:
I. Introduction 1. Non diet mentality for exercise and nutrition 2. Treatment team approaches to dealing with clients struggling with nutrition and exercise resistance and over-exercise 3. Common issues faced by exercise and health professionals
II. Dealing with challenging communication issues with clients 1. Resistance 2. Lack of motivation 3. Power struggles
III. Relationship/communication case studies or “scenarios” 1. Parent and child 2. Husband and wife 3. Partners
IV. Resources 1. Gurze catalog self help books:www.bulimia.com: Father Hunger by Margo Maine; Rittero Journal by Lindsey Hall Other books: Like Mother, Like Daughter by Debra Waterhouse; Moving Away From Diets by Katrina, King and Hayes; Secrets of Feeding a Healthy Family and How to Get Your Kid to Eat but Not Too Much by Ellyn Satter 2. Eating Recovery Center’s Eating Disorder Information Gateway 3. Websites: nationaleatingdisorders.org, edreferral.com, eatingrecoverycenter.com 4. Conferences: Eating Recovery Center Foundation Conference, International Association of Eating Disorders Professionals Conference, Academy of Eating Disorders Conference, National Eating Disorders Association Conference, Sports Cardiovascular and Wellness Professionals Annual Symposium
Oh My Aching Back: Exercise Program Prescription Do's and Don'ts Peter Ronai, MS, RCEP, CES, CSCS-D, FACSM
OVERVIEW: Current physical activity guidelines recommend a compliment of endurance, musculoskeletal strength (resistance) and flexibility type training exercises for clients. Over 80% of Americans suffer low back pain at one point. Chronic low back pain is the second leading cause of physician’s visits and second leading cause of physical disability. In addition, it is the number one cause of physical activity limitation(s) in persons 45 years of age or younger. How can the symptoms of chronic, non-specific low back pain affect client exercise tolerance and when are exercise modification strategies warranted? This session will discuss the common causes and symptoms of chronic, non-specific low back pain, potential effects on physical activity and exercise tolerance, warning signs warranting immediate exercise termination and physician notification and appropriate modifications of typical/common adult fitness program exercises. LEARNING OBJECTIVES: Participants will learn how to develop effective exercise programs for clients with co-morbid, chronic low back pain that are medically cleared to exercise with it. *Numerous examples of appropriate exercise modifications and strategies for persons with chronic low back pain will also be reinforced with video clips. TAKE HOME POINTS:
• Chronic back pain can reduce physical activity tolerance and physical fitness/function • Fitness/ Personal trainers must know, recognize and respond properly if potential signs and symptoms of increasing pain occur • Physical Activity (P.A.)/exercise program guidelines for persons with CNSLBP resemble those of persons without it however (when necessary) personal trainers must make appropriate modifications to and substitutions for many commonly performed exercises for persons with chronic low back pain. I. A. BACK PAIN Experienced by 70% -85% in U.S. & 2nd leading cause of MD visits & disability • Leading cause of disability & P.A. limitations in persons <45 Y/O • Chronic Non-Specific Low Back Pain (CNSLBP) can negatively impact P.A. tolerance, participation, overall health & well-being & Health Related Quality of Life (HRQOL)!! B. ETIOLOGY & CLASSIFICATION(S) (How LBP is Categorized) 1. a. SPECIFIC-caused by unique, unusual mechanisms • Disc herniation, arthritis, disease(s) (numerous types), trauma, mechanical disorders • tumor (cancer vs. benign), spinal pathology b. NON-SPECIFIC-Not caused by specific disease/pathology but usually w/a mechanical component(s) 2. Duration- a. Acute (Pain < 6 weeks) b. Sub-Acute (Pain 6 –12 weeks) c. Chronic (Pain >12 weeks) C .INDIRECT EXERCISE LIMITATIONS AFFECTED BY: • Pain Severity • Physical Fitness Level and Strength Level(s) • Body Position(s) (prolonged sitting/standing), twisting, bending, trunk hyperextension, etc… • Can prevent client from obtaining best testing & exercise training results!!! • *EXERCISE SELECTION SHOULD BE DICTATED BY CLIENT’S COMFORT, SYMPROMS & TOLERANCE! D. RED FLAGS USED BY HEALTHCARE PROVIDERS (SEE POWERPOINT SLIDE) • Used by MDs/HCPs to “Rule In” or “Rule Out” more SEVERE PATHOLOGY!!! • The presence of these signs or symptoms generally preclude exercise participation!!! • NEW APPEARENCE(S) OF THESE WARRANTS IMMEDIATE EXERCISE TERMINATION AND MD/HCP CONTACT/COMMUNICATION!!! • Exercise professionals should familiarize themselves with these!!! II. PURPORTED BENEFITS FOR PERSONS WITH CNSLBP (well documented for both E.T. & R.T.)!!! • Increased P.A. tolerance, Physical Fitness & Strength, HRQOL, Improved Pain Tolerance, increased P.A. participation levels and Reduced Physical disability!!! • Both Endurance and Resistance Training (E.T. & R.T.) have produced these results!!! • Periodized R.T. programs have been well-tolerated and effective in producing these benefits in both sedentary & athletic populations
III. EXERCISE AND PHYSICAL ACTIVITY (P.A.) GUIDELINES FOR PERSONS WITH CNSLBP A. FACTS 1. Consistent with: • Current ACSM Guidelines (GETP 9, 2014) and Position Stand (2011) • USDHHS PA Guidelines For Americans (2008) • Persons w/CNSLBP should strive to meet these guidelines like age-matched persons w/out it!!! • PERSONS WITH CNSLBP SHOULD BE MEDICALLY CLEARED FIRST!!! 2. Testing Considerations a. C-V Testing should occur in body positions best tolerated • ( upright-treadmill, step ergometry or 6-minute walk vs. seated ergometry, recumbent cycling/stepping) • Continuous vs. Discontinuous Protocols (determined by comfort and tolerance)
b. Musculoskeletal Testing-Consider Multiple RM vs. 1-RM Testing & Extrapolate 1-RM Values!!! • Use BORG RPE and/or OMNI RESISTANCE-10 RPE during Testing/Training (SEE PowerPoint) • Consider Neuromotor and Functional Tests (“Up & Go”, Rikli & Jones Senior Fitness Test , multiple sit –to-Stand, etc…) w/persons > 60!!!
B. EXERCISE PROGRAM CONSIDERATIONS
1. E.T./R.T. (ACSM GETP 9, 201 pp. 180 & 184 and ACSM Position Stand 2011 (SEE POWERPOINT • E.T/A.T. Use ACSM Frequency, Intensity, Type, Time, Volume, Pattern & Progression (ACSM GETP 9, Table 7.5, p. 180) • “Flexion Intolerance” (Extension Bias) Use Upright/Standing Positions!!! • “Extension Intolerance” (Flexion Bias) Use Seated/Recumbent/Neutral Positions!!! 2. R.T. • R.T. Use ACSM Frequency, Intensity, Type, Time, Repetitions, Sets, Pattern & Progression (ACSM GETP 9, Table 7.6, p. 185) • “Flexion Intolerance” (Extension Bias) Use Upright/Standing Positions!!! • “Extension Intolerance” (Flexion Bias) Use Seated/Recumbent/Neutral Positions!!! • 8-10 exercise for all major muscle groups on 2 – 3 non-consecutive days • Use a variety of modalities (Machines, Tubing, weights, body weight, isometrics, etc.) as tolerated! • Single sets early/initially vs. multiple sets (2 -4 sets/muscle group) later > 12 weeks as tolerated!!! • Use perceived exertion (BORG RPE and/or OMNI RESISTANCE-10 RPE) to Monitor and Guide (SEE POWERPOINT) 3. FLEXIBILITY AND NEUROMOTOR TRAINING (ACSM GETP 9, 2014, pp. 180 & 190) • Select exercises which match client “Movement Biases” • Avoid flexion in” flexion intolerant individuals” and use upright/standing positions • Avoid extension/standing in “extension/standing intolerant” individuals and use seated and or recumbent exercise positions C. SPECIAL CONSIDERATIONS 1. EXERCISE VIDEO ACTIVITIES (Identifying appropriate exercises for specific movement biases) Exercises typically considered “contraindicated”/”indicated” • Avoid and/or introduce gradually (when medically cleared) higher impact activities!! • Avoid trunk (abdominals, hips, back) exercises when acute pain is present!!! • Consider multiple exercise types/positions which are most comfortable!!! • Educate about exercise postures & avoid activities/positions causing/increasing pain 2. GENERAL • Avoid Trunk flexion & twisting (standing toe touches, windmills) • Emphasize balance between flexor/extensor muscle activation and R.O.M. • Stability vs. Strength and Mobility Examples of McGill Exercises (VIDEO)
Q & A
HIIT and MIIT for Overweight Clients … and the Weak of Heart Steven J. Keteyian, PhD Division of Cardiovascular Medicine Henry Ford Hospital Detroit, MI.
I. What this talk will not cover … a. P90X, Insanity, CrossFit or Orangetheory Fitness b. All of these commercial programs are successful but do not “generally” target the obese individual or clients/patients with cardiovascular disease
II. A historical perspective
III. Common terms … a. Higher intensity interval training (HIIT) or aerobic interval training (AIT). sequential and alternating work and relief intervals i. Work interval: higher intensity training ii. Relief interval: up to 50 to 75% of b. Moderate intensity interval training (MIIT). Sequential and alternating work (up to 85% HRR) and relief (60 to 70% of HRR) intervals c. Moderate continuous training (MCT)
IV. Common Issues and Principles a. For athletes and fitness enthusiasts aiming to “break through” a plateau and enhance fitness. Now in use among many patients with a chronic disease b. Greatest potential for kcal expenditure c. Injury risk?
V. Principles associated with prescribing exercise, regardless of HIIT, MIIT or MCT a. Specificity of training b. Overload (volume = intensity, duration and frequency)
VI. Alter work interval and duration and type of recovery based on exercise goals or type of sport a. Sprint sports = 1:3 ratio; recovery = slow walk or stretching b. Intense activities = 1:2 ratio; recovery = mild c. Moderate to moderate heavy activities = 1:1 or 1.3 to 1; recovery = mild
VII. Work and recovery/rest interval guided by a. Pace b. Heart rate c. Perceived exertion
1 VIII. Expected health and fitness benefits due to HIIT (vs MCT) in patients with a chronic health disorder a. Two-fold increase in fitness b. Vascular function improved c. Enhanced mood d. Adherence? and enjoyment e. Greater energy expenditure
IX. Exercise, calories, energy source and intensity of effort a. Less intense = more fat, more intense = more CHO b. Importance of total kcal expended c. Volume of exercise and meaningful weight loss d. Exercise and body compartment
X. Focus on obesity, effect of HIIT on … a. subcutaneous fat b. abdominal trunk fat c. body mass d. waist circumference
XI. Focus on CV disease, effect of HIIT on … a. Programming for improved fitness b. Safety c. Improved survival?
XII. Programming considerations a. Use in clients and patients that first demonstrate ability to tolerate MCT b. Exclusion criteria c. Prescribing intensity with or without stress test data d. Progression… from 1 time per week involving 2-3 higher intensity work intervals to 2-3 times per week using 4 or more higher intensity intervals e. Vary modality f. Monitor client/patient progress based on resting and exercise HR responses, subjective feelings of fatigue, and sleep habits. g. For many, MIIT may be the preferred and most beneficial approach
XIII. Take away points!! a. Increased popularity remains… persistence for the for-seeable future b. Match duration, intensity and progression of work and relief intervals to goals of client/patient and type of exercise being performed c. Patients with chronic diseases are using, should use, and benefit from HIIT d. Safety and injury rates remains an issue of concern and deserve further study
2 1
What’s App with Mobile Health & Fitness ACSM Health & Fitness Summit, April 2014, Atlanta
Fred Hoffman, M.Ed.: Author of Going Global: An Expert's Guide to Working Abroad in the International Fitness Industry, Owner Fitness Resources Consulting Services, Speaker, Paris, France, www.fredhoffman.com [email protected] Tw: @FredHoffmanFit
Amanda Vogel, MA human kinetics: Certified fitness professional, fitness writer/blogger, social-media consultant, Vancouver, B.C. www.ActiveVoice.ca [email protected] Tw: @amandavogel ______
Choosing the Right Health/Fitness App For You and Your Clients
• Gadget factor • Bells and whistles • User-friendly • Budget (free versus paid or upgrade) • Platform
Amanda and Fred’s Top 10 Picks for Health & Fitness Apps
Best Of Picks Amanda’s Top 10 Fred’s Top 10
1) Best new app Why it made this list: Why it made this list:
2) Best app for a trainer’s Why it made this list: Why it made this list: toolbox
What’s App with Mobile Health & Fitness Fred Hoffman, M.Ed. @FredHoffmanFit and Amanda Vogel, MA human kinetics, @AmandaVogel 2
Best Of Picks Amanda’s Top 10 Fred’s Top 10
3) Best app for a group- Why it made this list: Why it made this list: exercise instructor’s toolbox
4) Best app for fitness clients Why it made this list: Why it made this list:
5) Best interval training app Why it made this list: Why it made this list:
6) Best “spendy” app Why it made this list: Why it made this list:
7) Best app for healthy eating Why it made this list: Why it made this list:
8) Best weight loss app Why it made this list: Why it made this list:
What’s App with Mobile Health & Fitness Fred Hoffman, M.Ed. @FredHoffmanFit and Amanda Vogel, MA human kinetics, @AmandaVogel 3
Best Of Picks Amanda’s Top 10 Fred’s Top 10
9) Best walking/running Why it made this list: Why it made this list: app
10) Best app for social media Why it made this list: Why it made this list:
BONUS: Best non-fitness app Why it made this list: Why it made this list:
What’s App with Mobile Health & Fitness Fred Hoffman, M.Ed. @FredHoffmanFit and Amanda Vogel, MA human kinetics, @AmandaVogel The Value of Worksite Health Promotion William B. Baun, EPD, CWP, FAWHP Wellness Officer MD Anderson Cancer Center; President National Wellness Institute [email protected]; williambaun. blogspot.com
I. Take‐away Points:
1. US workforce is growing older, sicker, and fatter! 2. Worldwide companies are recognizing the power of a culture of health and its positive effect on the four modifiable health risk behaviors (lack of physical activity, poor nutrition, tobacco use, and excessive alcohol consumption) responsible for much of the illness, suffering, and early death related to chronic disease. 3. Companies are no longer questioning the why of worksite health promotion, but the want to know the “who, what, when, where and what results can I expect when”? Research suggests six hard return essentials: multilevel leadership model, aligned with business goals/strategies, relevant in scope and high quality, integrated and accessible, collaborative partnership driving real ownership, and high communications that imbeds wellness messages throughout the work environment.
II. US workforce is growing older, sicker, and fatter!
Older worker is more experienced, knowledgeable, reliable, and loyal, but when they suffer injuries or sickness they are out longer 7 out of 10 deaths chronic disease related, ¼ of individuals with chronic disease have significant limitations, 1960‐1.8% kids have chronic disease, 2011‐43% of kids, chronic disease changes families We can’t keep this up! 2002‐2012 = 97% total premium increase, 102% employee contribution increase 1% of population account for 20% of costs, 5% account for 50% of costs Productivity losses estimated at $225.8b or $1,685 PEPY Stress a major worksite issue with high costs: 87% excessive workloads, 79% lack of work life effectiveness, 63% technology expanding workday
III. Worldwide companies recognizing the power of culture of health
Chapman (2012) Meta‐evaluation of worksite HP economic return studies Pelletier (2011) Review and analysis of the clinical and cost‐effectiveness: studies of comprehensive HP and disease management programs at worksites Henke (2012) Recent experience in HP at J&J: lower spending, strong ROI Nyman (2012) Effectiveness of a HP after 3 years: evidence from the University of Minnesota Osilla (2012) Systematic review of the impact of worksite wellness programs, Baicker (2010) Workplace wellness programs can generate savings Rand Report (2013) A review of the U.S. Workplace wellness market Lewis (2013) Here comes Obamacare Looking beyond ROI to total value Employer benefits / employee benefits Culture of health – a paradigm shift reaping both short and long‐term positive ROI Culture is the personality of an organization, Whitmore (2008) SHRM definition, Schein (2011) Forbes macro and micro cultures Baun (2009) workset definition of culture of health, Aldana (2012) definition Culture of health born from years of successful safety cultures, climate and culture differences Culture of health feeds from bottom up and top down approaches, Catherine Baase, MD Dow Chemicals Katzenbach (2012) HBR – Culture change that sticks Continuum of health? How do you draw it
IV. The question is no longer the why worksite HP, but who what, when where, and what results can I expect when?
Literature is full of too many “how to”, evidenced based models, joint consensus statements, government white papers, business reviews, etc. Berry, Mirabito, Baun (2010) HBR what’s the hard return on employee wellness programs? Six essential hard return pillars Multilevel leader and capacity building: champ network, neighborhood councils, wellness committee, middle managers, c‐suite Alignment from planning, incentives, compliment business practices; metrics that align on business goals Incentive literature “you can’t pay people enough to be healthy”, but you can pay them to step up, NEJM, Wharton Center for Health Incentives and Behavioral Economics, Law, Medicine & Ethics Worksite HP is more than just a CHO program – the importance of SIGNATURE PROGRAMS, and fun Multiple engagement “touchstone” strategies Accessibility that counts, going mobile, and making the healthy choice the easy choice O’Donnell (2010) Core factors impacting creation of culture of health Worksite practitioner stories that count: stress buster stations, blood pressure monitoring stations, waking trails, medicinal herb gardens, community gardens, healthy vending, be fit rooms, quiet rooms WOW carts It’s all about partnerships – leveraging resources, aligning internal and external partners, the partner dance It’s a dance of “nudges”, multiple touches or relationships Coaching challenge: Express Script coaches, BCBS coaches, HRA coaches, internal coaches Social networking literature – Vital Friends – Tom Rath and more High communications – tailoring, branding, embedded wellness clues Tony Schwartz HRB (2013) “what is going to free, fuel, and inspire this person to bring the best of him or herself to work every day? Do you want productive healthy employees? Treat them like adults! Engagement is more than participation, Tom Rath – Well Being: The five essential elements Terry & Anderson (2011) Engaged participants attend programs because they are INTENT on improving their health and are EXCITED about CONTRIBUTING positive energy and productivity to their companies, families, and communities. Overcoming: engaged, not‐engaged actively disengaged What engagement metrics are you using? Bucks (2011) developing a culture of engagement: imperatives, infrastructure, incentives, information Worksite HP Needs You! Lecture Outline ACSM Health and Fitness Summit 2014
“How does sitting time affect appetite and weight?"
Barry Braun, Ph.D., FACSM Professor Director, Energy Metabolism Laboratory Department of Kinesiology University of Massachusetts Amherst
Summary
The purpose of this talk is to help participants better understand the relationships between energy intake and expenditure and to clarify the role for hunger and satiety hormones in regulating appetite and energy intake. I will present the state of research on short- and long-term effects of changing physical activity with particular emphasis on how too much sedentary behavior (sitting) impacts regulation of appetite and weight management.
Three Take-aways
1. Appetite and energy intake are inhibited during and immediately after exercise in rough correspondence with exercise intensity
2. Too much sitting may have detrimental effects on BOTH the expenditure and intake sides of the energy balance equation and contribute to obesity
3. Reducing sitting may increase expenditure without a compensatory rise in energy intake and therefore could be beneficial for weight loss and maintenance of lost weight.
Outline of Learning Objectives
1. To better understand the broad relationships between energy intake and expenditure
2. To clarify the role for hunger and satiety-regulating hormones in regulating appetite and energy intake
3. To present the state of research on short- and long-term effects of exercise on the regulation of appetite and energy intake
4. To introduce the research on prolonged inactivity/sedentary behavior on the regulation of appetite and energy intake.
5. To suggest ways in which reduced sitting time can be used as a strategy to help foster appropriate weight loss and facilitate maintenance of lost weight.
Resources:
King NA, Horner K, Hills AP, Byrne NM, Wood RE, Bryant E, Caudwell P, Finlayson G, Gibbons C, Hopkins M, Martins C, Blundell JE. Exercise, appetite and weight management: understanding the compensatory responses in eating behavior and how they contribute to variability in exercise-induced weight loss. Br J Sports Med. 46:315- 22, 2012
Suzuki K, Simpson KA, Minnion JS, Shillito JC, Bloom SR. The role of gut hormones and the hypothalamus in appetite regulation. Endocr J. 57:359-72, 2010
Donnelly JE, Blair SN, Jakicic JM, Manore MM, Rankin JW, Smith BK. American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 41:459-7, 2009.
King NA, Hopkins M, Caudwell P, Stubbs RJ, Blundell JE. Individual variability following 12 weeks of supervised exercise: identification and characterization of compensation for exercise-induced weight loss. Int J Obes 32:177-84, 2008.
Granados K, Stephens BR, Malin SK, Zderic TW, Hamilton MT and Braun B. Appetite regulation in response to sitting and energy imbalance. Appl Physiol. Nutr. Metab. 37:323-33, 2012
Melanson EL, Keadle SK, Donnelly JE, Braun B, King NA. Resistance to exercise- induced weight loss: compensatory behavioral adaptations. Med Sci Sports Exerc. 45: 1600-9, 2013.
Lecture Outline! ACSM Health and Fitness! Summit 2014! “Coaching for Sustainable Weight Loss:! Silencing Your Expert Voice”! Julie Schwartz MS, RDN, CSSD, LD, ACSM-HFS! NutriWell Coaching LLC! [email protected]! ! recess- look at emails! Summary: This interactive session will provide the participant with an overview of coaching theories and communication skills providing a foundation for the art of blending the structure of evidence based treatment of weight management with the communication skills of coaching, including strategies to guide clients to intrinsic motivators resulting in personalized definitions of success. The methods of Intuitive Living, Acceptance, and Confidence & Sustainability will be discussed as keys to the metamorphosis from Weight Loss to Wellness for both the client and the coach. Obesity and overweight is complex in etiology and effective evidence based treatment requires effective eating and exercise strategies as well as behavioral modifications and increased self-efficacy. Typical treatment protocols emphasize the health and fitness professional as “expert”; a didactic, provider-centered method that has proved unsuccessful. With rising rates of overweight and obesity, a new approach is warranted to blend the expertise of the nutrition, fitness, and health professional with the communication skills of the coach. Participants will bridge the skills of coaching, behavior change tools they use in their practice, and the knowledge of their expertise specifically when working with weight management clients, !thereby enhancing confidence to apply these principles and skills with their clients.! Three Take-aways! 1. Demonstrate an understanding of the evolution from data outcomes to well being, evolving from external to internal methods of overcoming obstacles to change.! 2. Identify coaching language, empowering the client to achieve and sustain goals beyond the scale. ! 3. Participants will take away one skill of coaching to practice, new focus on positivity, and ! ability to guide clients in utilizing SMART goals.! !Outline! ! 1. Introduction! 1.1. Interactive evaluation of knowledge and skill! 2. Overview of wellness coaching principles and theories! 2.1. Motivational Interviewing! 2.2. Transtheoretical model of change! 2.3. Cognitive behavioral therapy! 2.4. Self-efficacy! 2.5. Positive Psychology! 2.6. Appreciative Inquiry! 3. Evidence & practice based treatment for weight loss! 3.1. Science & theory!
2014 ACSM Health and Fitness Summit! Julie Schwartz MS, RDN, CSSD, LD, ACSM-HFS 3.2. On the horizon! 4. Communication 101 - Theory and practice! 4.1. Conversations! 4.2. Developing the dream! 4.2.1.Blending the expert and new found skills! 4.3. Listening Again! 4.3.1.Obstacles to sustainable weight loss ! 4.4. Developing the Coaching Toolbox! 4.4.1.What needs to be in place to begin on Monday?! ! 5. Healthy Behavioral Change and Motivation Demonstration! Resources ! 1. Rollnick S, Miller W.R, Butler C.C., Motivational Interviewing in Health Care, The Guilford Press, New York, NY. 2008.! 2. Olsen, J.M. & Nesbitt, B.J. Health Coaching to Improve Healthy Lifestyle Behaviors: An Integrative Review. Am J Health Prom 2010; 25: e1-e25.! 3. Prochaska J. O., & Velicer W.F., The Transtheoretical Model of health behavior change. Am J Health Prom 1997; 12: 38-48.! 4. www.prochange.com. Accessed 10, January, 2014.! 5. www.wellcoaches.com. Accessed 10, January, 2014.! 6. Seligman, M. E. Authentic Happiness, Simon & Schuster, 2002.Cooperrider D., Whitney D. Appreciative Inquiry: A Positive Revolution in Change. Berrett- Koehler Publishers, 2005.! 7. www.appreciativeinquiry.case.edu. Accessed 10, January, 2014.! 8. Dansinger M, Tatsioni A, Wong J, et. al. Met-analysis: The effect of dietary counseling for weight loss. Ann Intern Med 2007;147:41-50.! 9. The Look Ahead Research Group. Reduction in Weight and Cardiovascular Disease Risk Factors in Individuals With Type 2 Diabetes. Diabetes Care 2007;30:1374–1383.! 10. Wadden TA, West DS, Neiberg RH, et. al. One-year Weight Losses in the Look AHEAD Study: Factors Associated With Success. Obesity 2009;17:713–722. ! 11. Bond DS, Phelan S, Leahey TM, Hill JO, and Wing RR. Weight-loss maintenance in successful weight losers: surgical vs non-surgical methods. Int Journal of Obesity. 2009;33:173-180.! 14. Elfhag K., Rossner S. Who succeeds in weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obes Rev 2005;6:67 – 85.! 15. Foster, G. Makris, A., Bailer, B. Behavioral treatment of obesity. The American Journal of Clinical Nutrition 2005;82:230S-235S.! 16. Galantino,ML., Schmid, P.,Milos, A., et.al. Longitudinal Benefits of Wellness Coaching Interventions for Cancer Survivors. International Journal of Interdisciplinary Social Sciences 2009;4:41-58.!
2014 ACSM Health and Fitness Summit! Julie Schwartz MS, RDN, CSSD, LD, ACSM-HFS ! ACSM Health and Fitness Summit 2014! “Coaching for Sustainable Weight Loss: Silencing Your Expert Voice”! Handout! Julie Schwartz MS, RDN, CSSD, LD, ACSM-HFS! NutriWell Coaching LLC! [email protected]! ! ! Basic Toolbox! • Ruler! • Decisional Balance! !! No Change Change Pros Pros Cons ! Cons ! • Hypothetical Change! • Past Successes/Personal Strength! • Wellness Vision! • Strengthening Commitment—Negotiating a Plan! ·Setting goals! ·Eliciting options! ·Reinforcing with previous experience! • Blueprint Beginnings! • Blueprint Endings! **************************************************************************************************! Today I:! !Learned -!!!!!!!!!!! !!!!!!!!!!!!! !Gained -!!!!!!!!!!! !!!!!!!!!!!!! !Appreciated -!!!!!!!!!!! !!!!!!!!!!!!! !Am taking home-! !!!!!!!!! ! ! !Can’t wait for Monday to - !!!!!!!!! !!!!!!! !My New Tool: What I Need to develop is -! !!Forms, worksheets, tips to follow (for you or your clients?)
2014 ACSM Health and Fitness Summit! Julie Schwartz MS, RDN, CSSD, LD, ACSM-HFS No Food Fights! A Necessity for Agricultural Co-existence ACSM 2014 Health & Fitness Summit Mary Lee Chin, MS, RD
A significant development over the last two decades is a national conversation about food and how it is grown. The problem is that it hasn't been much of a conversation, but instead, a rancorous food fight. Sparked by desires for better health and fixated on responsible use of resources, consumers have created a food revolution, sourcing new ways to obtain food for their dinner tables, such as local and organic, farmer’s markets and urban farming. Meanwhile the less than 2% of the US population who are farmers, are challenged to produce affordable food in an increasingly tough agricultural climate, and utilize innovative technologies little understood by the public. Lack of familiarity on each side of the issue has created acrimonious debate and entrenched views about each agricultural method. Is it possible to find a common ground where the balanced interests of all sides can advance based on coexistence and cooperation, and ensure that all forms of agriculture thrive so that food can remain abundant, affordable, and safe? The task for this talk: Define and compare conventional, organic and genetically engineered (GMO) agricultural food production methods and concepts; and each system’s ability to deliver nutrition for the consumer and sustainability for the environment, and assess if they can co-exist.
Objectives: 1. Compare nutrition content and environmental sustainability of foods produced by the different food production processes: conventional, organic and genetically engineered (GM) agriculture. 2. Identify the best practices of food production method to meet the needs of the present without compromising the ability of future generations to meet their own needs. 3. Developing a risk/benefit analysis of each production system, so health and fitness professionals can guide their clients with practical, realistic and science based recommendations, while respecting individual food sourcing philosophies.
Outline A. What is sustainability 1. Definition 2. How does it drive consumer food choices 3. What’s sustainably hot 2014 for consumers 4. Buzz word for the feds 5. Labeling
B. Agricultural challenges 1. Expanding population 2. Demands for increased yields 3. Better quality and nutrient-rich foods 4. Shrinking land mass 5. Climate change 6. Waste
C. Modern Agriculture & Sustainability 1. Field to Market 2. Sustainability tools
D. Organic Farming 1. NOP regulations 2. Emphasize use of renewable resources 3. Pesticide
E. Biotechnology 1. Breeding precision 2. Desired traits 3. Producer benefits 4. Consumer benefits
F. Comparisons of nutrition and quality values 1. Variables 2. Quality determinants 3. Nutrition
G. Nutrition Value - Grass vs. Grain Fed
H. Environment 1. Environmental footprint
I. Economics 1. Percent of income 2. Comparisons
J. So which is better? 1. Conventional? 2. Biotechnology? 3. Organic? 4. Sustainability metrics
K. Best practices 1. Complex issues 2. Find common ground
Selected References
1. Byrne PF, Fromherz S. 2003. Can GM and Non-GM crops coexist? Setting a precedent in Boulder County, CO. Food Agric. Environ. 1:258–61
2. Furtan, W. H., Güzel, A. and Weseen, A. S. (2007), Landscape Clubs: Co-existence of Genetically Modified and Organic Crops. Canadian Journal of Agricultural Economics/Revue canadienne d'agroeconomie, 55: 185–195. doi: 10.1111/j.1744-7976.2007.00087.x
3. Royal Society of London, the US National Academy of Sciences, the Brazilian Academy of Sciences, the Chinese Academy of Sciences, the Indian National Science Academy, the Mexican Academy of Sciences and the Third World Academy of Sciences. Transgenic Plants and World Agriculture. July 2000. Access at http://www.nap.edu/openbook.php?record_id=9889&page=R1 . 5 STEPS TO CREATING AN EFFECTIVE SOCIAL MEDIA STRATEGY
ACSM Health and Fitness Summit 2014
Presented by Fred Hoffman, M.Ed.
I. Why Social Media? 1. Communicate and share information 2. Listen and act 3. Create community 4. It is now essential to be ‘part of the conversation’
II. 5 Steps for Creating a Social Media Strategy 1. Define goals and identify targeted markets and audience 2. Determine which social media platforms to be used 3. Determine and create ‘content’ 4. Establish a social media management plan 5. Use metrics to measure results and success
III. Top Social Networks 1. Facebook 2. Twitter 3. Instagram 4. Pinterest 5. YouTube 6. LinkedIn 7. Google +
IV. Concluding thoughts
3 Take-aways: 1. Will be able to explain the differences between several of the most popular and commonly used social media platforms, and determine which are the best for your business 2. Learn how to create a strategy for using social media to enhance your business and communication 3. Will be able to exploit and manage several social media accounts through a well-planned strategy and with the use of dashboards
www.fredhoffman.com [email protected] www.facebook.com/fred.hoffman twitter: fredhoffmanfit www.linkedin.com/in/fredhoffman
Lecture Outline ACSM Health and Fitness Summit 2014 “Exercise is Medicine™: Linking Clinic To Community” Gregory W. Heath Guerry Professor University of Tennessee Chattanooga Chattanooga, TN 37403 [email protected]
Summary: This session will discuss Exercise is Medicine™(EIM) as a systematic approach to physical activity promotion by linking health-care providers with health & fitness professionals in community settings. Results of a recent usability trial of the EIM health-care provider and health & fitness professional Action Guides will be discussed. Specifically, the steps for successful implementation of these Action Guides will be outlined. The workshop will utilize lecture, small group discussion, and larger group consensus to highlight and identify key determinants among health and fitness professionals in successfully implementing the EIM protocols in concert with health-care providers. Effective and efficient ways in which to use the EIM Action Guides, including the importance of the electronic medical record, patient referral tools, communication and marketing strategies, and patient progress reporting will be highlighted. Finally, EIM efficacy will be discussed in terms of patient/client/participant physical activity behavior change.
Session take –away points:
1) Understand barriers to implementation of EIM solutions among health and fitness professionals 2) Identify the enablers of successful communication between health and fitness professionals and health providers in carrying out EIM solutions 3) Learn about effective ways of partnering for EIM implementation in communities.
1
Outline
I. Introduction and Overview A. Purpose of the session B. Specific learning objectives C. Overview of EIM
II. Acceptability and Usability EIM Trial A. Health provider recruitment and training B. Health and fitness professional recruitment and training C. Health provider preventive care practices, baseline D. Health care provider use of EIM protocols, follow-up E. Health and fitness professional use of EIM protocols, follow-up F. Role of the electronic health record in the EIM solution
III. EIM Solution Tools A. Health provider Action Guide modifications B. Health and fitness professional Action Guide modifications C. Communication strategies D. Principles of referral and follow-up
IV. Application of findings A. Limitations of results B. ‘Real World’ of participants C. Participant discussion of relevant principles of findings D. Local adaptation and tailoring of EIM protocols
V. Program Evaluation and Resources A. EIM Solution B. Local networks C. CDC resources D. Guide to Community Preventive Services
Resources
Heath GW, Parra DC, Sarmiento OL, et al. Evidence-based intervention in physical activity: lessons from around the world. Lancet 2012; 380:272-81. http://exerciseismedicine.org/documents/HealthFitnessProActionGuide_HR.pdf http://exerciseismedicine.org/documents/HCPActionGuide.pdf http://exerciseismedicine.org/media.htm
Coleman K J, Ngor E, Reynolds K, et al. Initial Validation of an Exercise ‘‘Vital Sign’’ in Electronic Medical Records. Medicine and Science in Sports &Exercise. 44(11):2071-2076, 2012.
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ACSM Health & Fitness Summit April 1-5, 2014
What is the Future for the Degreed Exercise Professional?
Deborah Riebe, Ph.D., FACSM University of Rhode Island, Kingston RI
Benjamin Thompson, Ph.D. Metropolitan State University of Denver, Denver CO
Mark Patterson, M.Ed. Kaiser Permanente, Denver, CO
Brad Roy, Ph.D., FACSM Kalispell Regional Medical Center, Kalispell, MT
Summary
The changing health care landscape and the introduction of Exercise is Medicine and the Affordable Care Act make this an opportune time to review our profession and highlight the steps that must be taken to increase the role of the degreed exercise professional in both the prevention and treatment of chronic disease. This symposium presented by members of ACSM’s Committee for Certification and Registry Boards will examine for degreed exercise professionals. A common naming convention for the field, employment patterns, scope of practice and common curriculums for health fitness and clinical exercise professionals will be examined. This barriers and challenges that degreed exercise professionals are facing today will be examined and strategies for change will be presented. The role of accreditation and licensure in moving the field forward will be examined.
Take Away Points 1. Steps must be taken to ensure that degreed exercise professionals are recognized for the important role they play in health care and preventive medicine, including establishing a protected title, clearly defining scope of practice, and communicating with employers. 2. Health fitness and clinical professionals face challenges in today’s job market, however these challenges are not insurmountable. Strategies to overcome today’s challenges can be effective if exercise professionals and colleges and universities unite to work together. 3. Accreditation of academic programs and licensure of exercise professionals are essential in further establishing exercise physiology as a profession.
Outline
I. Introduction (Deb) a. Presentation outline / objectives b. The current state of the degreed exercise professional – why aren’t degreed exercise professionals recognized? c. Statement of the challenge d. ACSM CCRB accomplishments to date
II. The Health Fitness Professional (Ben) a. The changing landscape of the HFS b. How does the degreed exercise professional become more recognized i. What’s in a name? c. HFS survey results d. Job outlook for the HFS e. Scope of Practice i. Personal Trainer versus HFS f. Challenges and strategies for change
III. The Clinical Exercise Physiologist a. What is a Clinical Exercise Physiologist b. What type of people do we see / where do we see them c. Challenges for the clinical exercise physiologist d. Licensure e. What can we do to meet these challenges f. Clinical Exercise Physiologist Success Stories
IV. The Affordable Care Act and Exercise is Medicine a. Does the Affordable Care Act offer an opportunity to expand the role of the health fitness specialist and clinical exercise physiologist? b. Additional skills / credentials to consider: i. EIM certification ii. Behavior change / coaching iii. Certified Diabetes Educator
V. Next Steps a. An increased number of accredited exercise science programs will help to further establish exercise physiology as a profession b. A common curriculum to adequately prepare professionals c. Promotion of certification in addition to the degree d. A call to action
Outline Train Any Client, Anywhere: Rubber Resistance for Sports and Fitness
Mike Bracko, Ed.D. CSCS, FACSM Fitness Educator / Sports Physiologist [email protected]
Introduction Rubber resistance was originally used to train older adults in nursing homes. However, rubber resistance bands are now used for beginning to advanced exercisers, for improvement of functional ability of older adults, enhancing athletic performance, and treating many chronic diseases. Rubber bands come in different types (with or without handles), different thicknesses (creating more or less tension), and attachments to connect bands to feet/legs and door frames. Rubber resistance is a unique compared to other traditional forms of training such as machines or free weights. The resistance provided by elastic bands or tubing is based on the amount that the band or tubing is stretched. This resistance can be measured in pounds of force depending on the percentage the band or tubing is stretched from its resting length; this is known as “force-elongation.” TheraBand® rubber resistance comes in different colors to identify varying resistance starting with the lightest resistance to the heaviest resistance: Tan, Yellow, Red, Green, Blue, Black, Silver and Gold. The resistance in pounds of the colors based on 100 and 200% elongation respectively, is as follows: Tan - 2.4 & 3.4, Yellow – 3.0 & 4.3, Red – 3.7 & 5.5, Green – 4.6 & 6.7, Blue – 5.8 & 8.6, Black – 7.3 & 10.2, Silver – 10.2 & 15.3, Gold – 14.2 & 21.3. Some of the objective evidence indicating the benefits of TheraBand® rubber resistance include the following: 1) “elastic resistance exercise can provide the intensity necessary to increase strength and power,” (Sundstrup E, et al, 2012), 2) “This study suggests that power training with Thera-Band elastic bands can help improve reaction time and movement speed in older adults, “ (Webber & Porter, 2010), 3) “results showed that a short- term training program for young tennis players can result in improved tennis performance (serve velocity) and a reduction in the risk of a possible overuse injury…”
Thera-Band® System of Progressive Rubber Resistance Exercise Thera-Band Tan Thera-Band Yellow Thera-Band Red Thera-Band Green Thera-Band Blue Thera-Band Black Thera-Band Silver Thera-Band Gold Beginner Advanced
Research on the Effectiveness of Rubber Resistance
1. Dynamic core stability for optimal athletic performance is not achieved purely by adequate strength of abdominals, back extensors, gluteals or any others muscles in isolation, but is accomplished through precise coordination of the integrated spinal stabilizing system (ISSS) and intra‐abdominal pressure (IAP) regulation. Dynamic neuromuscular stabilization (DNS) is a relatively new therapeutic exercise progression based on developmental sequencing. The article featured several Thera-Band exercises designed to facilitate dynamic core stability for optimal athletic performance (Frank, et. Al., 2013).
2. EMG data was collected during an isometric hold at end range during bilateral shoulder flexion, extension, and horizontal abduction. They found that activation of the rectus abdominus and obliques was significantly higher in shoulder extension and horizontal abduction than in flexion. The researchers stated
Rubber Resistance Mike Bracko 2
that Thera-Band resisted shoulder extension and horizontal abduction “can be recommended for low back pain patients who cannot perform trunk stabilization exercises directly.” (Lee, et. Al., 2012). 3. “Compare fitness outcomes of a Thera-Band group exercise program with 2 walking group interventions: “Nordic Walking” and conventional walking.” “Thera-Band exercise group gained significantly more lower body and upper body strength (21-23%) than the walking or control groups…: The Thera-Band group also significantly improved in flexibility compared to the control group, although not significantly more than the walking groups.” (Takeshima, et. Al., 2013).
4. “Thirty 13-year old nationally ranked male junior tennis players were randomly assigned to either a training group or a control group for 6 weeks.” “The program included 10 minutes dynamic warm-up and 50 minutes strength training including TheraBand elastic resistance, which is the most commonly used training tool among professional tennis players (Reid & Schneiker 2008). “A short-term training program including TheraBand elastic resistance and Soft Weights can increase serve velocity 5% without affecting accuracy in young tennis players.” (Fernandez-Fernandez J, et. Al., 2013).
5. It’s been estimated that 50% of military helicopter pilots experience neck pain in the previous year, likely due to the postural demands and helmet-mounted technology. 68 active-duty pilots that were randomly assigned to an exercise or control group. Using Thera-Band resistance bands, the exercises gradually challenged the neck and shoulder muscle function from non-postural to postural exercises, and endurance- strength exercises. exercise group had reduced their incidence of neck pain within the previous 3 months from 76% to 44%, and from 38% to 15% within the previous week.
10 Benefits of Rubber Resistance 1. Cost-Effective 2. Adaptable for Multiple Fitness Levels 3. Used with Familiar Exercises 4. Whole-Body Exercises 5. Save on Storage Space 6. Excellent for Clients when they Travel 7. Add Variety 8. Easy to Use Personal Training or Group Exercise 9. Can Be Combined with Other Equipment 10. An Effective Workout
Product Safety 1. Latex allergies. 2. Avoid choosing bands and tubing that are too short. Ensure adequate length of the band to avoid overly high pull forces and to provide more user control. 3. Always examine the resistive band or tube before use for small nicks, tears, or punctures that may cause the band to break. 4. Be sure the resistance band or tubing is securely anchored to a sturdy object or attachment. 5. Do not stretch bands or tubing by more than 3 times its resting length. Example: a 12” (30 cm) band should not be stretched to more than 36” (90 cm) total length.
Type of Equipment
Tube, Band, Band Loop, Tube w/Cuff
Rubber Resistance Mike Bracko 3 Exercises
Warm-up 1. Arm Curls Tube Upper body pull 2. Overhead Tricep Extension R & L Tube Upper body push 3. Squats Band Legs 4. Partner core rotation R Tube Core 5. Partner core rotation L Tube Core 6. Single arm lateral raise R & L Tube Upper body pull 7. Single arm adduction pull R & L Tube Upper body push 8. Squat with side step Tube w/Cuff Legs 9. Front plank shoulder abduction Tube Core
Work-Out 1. Standing chest press Band Upper body push 2. Seated row Band or Tube Upper body pull 3. Seated single leg press Band or Tube Legs 4. Single leg balance Abd-Add Core R Tube Core 5. Single leg balance Abd-Add Core L Tube Core 6. Partner standing chest press Tube Upper body push 7. Partner standing row Tube Upper body pull 8. Single leg lunge right Band Legs 9. Single leg lunge left Band Legs 10. Single leg balance pull core R Tube Core 11. Single leg balance pull core L Tube Core 12. Standing shoulder press Tube or Band Upper body push 13. Bent over row Tube or Band Upper body pull 14. Squats Band Legs 15. Front plank alternate shoulder abd Tube Core 16. Partner double arm tricep press Tube Arms push 17. Arm curls Tube Arms pull 18. Partner Plyo-Jumps Tube Legs 19. Lateral x-pulls with leg ext R Tube Compound 20. Lateral x-pulls with leg ext L Tube Compound 21. Squat w/shoulder press Band Compound 22. Lunge w/arm curl Tube Compound
References:
Ang BO, Monnier A, and Harms-Ringdahl K. 2009. Neck/shoulder exercise for neck pain in air force helicopter pilots: a randomized controlled trial. Spine, Jul 15;34(16).
Fernandez-Fernandez J, et al. 2013. Effects of a 6-week junior tennis conditioning program on service velocity. J Sports Sci Med. 12:232-239.
Frank C et al. 2013 Dynamic neuromuscular stabilization & sports rehabilitation. Int J Sports Phys Ther. Feb;8(1):62-73.
Lee DK, et al. 2012 Effects of changing the resistance direction using an elastic tubing band on abdominal muscle activities during isometric upper limb exercise. J Phys Ther Sci. 24:703-706.
Reid M, Schneiker K. 2008 Strength and conditioning in tennis: current research and practice. J Sci Med Sport. Jun;11(3):248-56.
Sundstrup E, et al. 2012 Muscle activation strategies during strength training with heavy loading vs. repetitions to failure. J Strength Cond Res. Jul;26(7):1897-903
Takeshima N, et al. 2013 Effects of Nordic walking compared to conventional walking and band-based resistance exercise on fitness in older adults. J Sports Sci Med. 2013. In Press.
Webber SC and Porter MM. 2010 Effects of ankle power training on movement time in mobility-impaired older women. Med Sci Sports Exerc Jul;42(7):1233-40. http://www.thera-bandacademy.com/
Get Them On Their Feet...And Stay There! Falls Prevention Progression Exercise Strategies
Dr. Christian Thompson Department of Kinesiology University of San Francisco Owner, Thompson Fitness Solutions, LLC [email protected]
Introduction
Older adults at risk for falls should engage in exercises for joint mobility, sensory enhancement, lower body strength, static and dynamic balance, and gait enhancement. A systematic strategy for progression and regression of exercises is necessary to ensure that falls risk can be reduced most effectively.
Three Take Away Points
At the end of this session, attendees will be able to:
1. Assess falls risk factors including: lower body strength, agility and dynamic balance, and static balance
2. Implement exercises for a basic falls prevention exercise class in to be delivered in a small group training environments
3. Progress exercises for joint mobility, sensory enhancement, and dynamic balance
I. Falls - the problem that is not going down without a fight A. Falls statistics 1. 33% of older adults fall each year 2. $30 billion in direct medical costs 3. Almost 22K older adults die annually from falls-related injuries 4. ~ 30% of falls result in significant trauma (fractures, lacerations, TBI) A. Risk factors for falls 1. Extrinsic risk factors 2. Intrinsic risk factors a) Unmodifiable risk factors b) Modifiable risk factors (functional fitness) C. Effects of exercise on falls risk factors
II. Assessments for falls prevention A. Lower body strength assessment (30-second Chair Stand Test) 1. Methodology (http://www.youtube.com/watch?v=soDEx4l3fWA) 2. What to look for 3. Normative values B. Dynamic balance assessment (Timed Up-and-Go Test) 1. Methodology (http://www.youtube.com/watch?v=dsTfqk9ZTiw) 2. What to look for 3. Normative values C. Static balance assessment (Functional Reach Test) 1. What to look for 2. Normative values
III. Modifying Falls Prevention Exercises A. Warm-up - Joint Mobility 1. Ankle Circles 2. Hip Steps 3. Rotating Punches 4. Window Closers 5. Practice and experiential time (5 mins) B. Sensory Enhancement 1. Shifting Eyes 2. Rotating Head 3. Practice and experiential time (5 mins) C. Lower Body Strength 1. Chair Stands 2. Chair Lunges 3. Practice and experiential time (5 mins) D. Dynamic Balance 1. Cone Pass 2. Side Steps 3. Practice and experiential time (5 mins)
IV. Questions & Comments
Session Outline ACSM Health and Fitness Summit 2014
How to Achieve Success in Population Based Wellness Programming
Colleen Greene, MA, BA Stephen Cherniak, MS, MBA Wellness Coordinator, Senior Employee Health Management Consultant University of Michigan – MHealthy Marsh & McLennan Agency [email protected] [email protected]
Summary: This session will help wellness practitioners learn what’s involved in creating a successful population based wellness programming. The objectives are to help attendees learn how to modify wellness programming to fit their population's needs, while still appealing to a broad base of participants. We will go over the steps needed to make programs successful (planning, communications, implementation, analysis, how analysis can and may affect future programming, etc.). We will go through a variety of options for types of programming (on-line, in person, a combination, etc). We will bridge the gap between science and practice by showing how validated studies can be brought to use in one's own company programming, and how to use these benchmarked studies to infuse new and innovative aspects into some of the programming you may already have available.
At the end of this session, participants will be able to:
Learning Objective 1: Attendees will learn how to use current, validated studies in the wellness field to increase program success Learning Objective 2: Attendees will learn how to plan, implement and analyze a successful population based wellness program Learning Objective 3: Attendees will learn how to use the analysis from one program to continue on with future wellness programming
Selected Resources
Healthy Business Radio www.healthybusinessradio.com Zero Trends, Health as a Serious Economic Strategy: Dr. Dee Edington, www.hmrc.umich.edu Health Enhancement Research Organization (HERO) http://www.the-hero.org/ Wellness Council of America (WELCOA) http://www.welcoa.org/freeresources/ International Association of Worksite Health Promotion (IAWHP) www.acsm-iawhp.org 1
Seventeen Social Media Tips for Boosting Your Fitness Career
Presented by Amanda Vogel, MA, for ACSM Health & Fitness Summit 2014 Web: www.ActiveVoice.ca Blog: www.FitnessTestDrive.com FB: Facebook.com/FitnessWriter TW: @amandavogel IG: @amandavogelfitness
1. Your Facebook Page Is Not Your Brand • Facebook or any other social media site helps communicate, promote and support your brand, not create it. • Which social media sites are best for your brand; what content works best for those sites and your brand?
2. Social Media is Like Speed Dating … • … but you can turn it into a long-term relationship
3. Social Marketing: It's Mostly About Them, Not You • Listening, interactions, relationships
4. What Your Social Media Accounts Won’t Do For You • Getting established is just the first step
5. Why You Can’t Cross Twitter Off Your To-Do List, Ever (Hint: It's just like exercise) • All social media is in real time; back-and-forth communication; consistent interaction
6. There’s an Adorable Puppy Photo in Everyone’s Facebook News Feed • Competition on social media is steep
7. Just Because Content Exists, Doesn’t Mean It Should Appear on Facebook • The “who cares?” factor • Having a strategy will help you decide what to post, when to post and who is the best person (or people) in your company to be posting content • Content should be interesting, helpful, entertaining, newsworthy, memorable, relevant
Amanda Vogel, MA human kinetics, Social Media Consultant, HootSuite Certified Professional [email protected] Web: www.ActiveVoice.ca Blog: www.FitnessTestDrive.com FB: Facebook.com/FitnessWriter Tw: @amandavogel IG: @amandavogelfitness 2
8. What Every Social Media Post Must Have • GOAL: What do you want fans/followers to do? • Pick one or two: Click link, share, comment, like, RT, read, repin, respond, follow, provide contact info, purchase, etc.
9. Content Opportunities Are Around Every Corner • Videos, photos, clients’ comments/questions, events, happenings, news, teaching moments, motivational quotations, etc.
10. Social Media is Not Free • Many successful brands pay $ to succeed on Facebook, Twitter and other sites • Pay = boosted posts, advertising, social-media management, campaigns, contests/giveaways, analytics, fake followers
11. Size Only Matters If … • Popularity versus engagement • Total “likes”/followers versus growth rate (Fanpagekarma.com) • KLOUT=engagement with your content more important than how many connections
12. What Your YouTube, Facebook & Twitter Audience Wants You to Know • Go for short, simple, specific, shareable
13. Yes, Social Media Can Make You $$$ • Direct versus indirect sales • Top-of-mind awareness; building loyalty and relationships
14. “Your” Is Sometimes Spelled “You're” • Create a professional image for your brand even in the casual, off-the-cuff world of social media communication
15. Digital Presence Across Platforms • Strategize your communication/branding “web”: blog, website, Facebook, Twitter, LinkedIn, Pinterest, etc. (Use only the sites that make sense for you and your clients.)
16. Just When You Have It All Figured Out … • … the rules change • How to adapt to an ever-changing social media terrain
17. Your Social Media Success in a Nutshell • Measuring your impact in social media
Amanda Vogel, MA human kinetics, Social Media Consultant, HootSuite Certified Professional [email protected] Web: www.ActiveVoice.ca Blog: www.FitnessTestDrive.com FB: Facebook.com/FitnessWriter Tw: @amandavogel IG: @amandavogelfitness willPower & grace®
with founder Stacey Lei Krauss www.willPowerMethod.com
willPower & grace® is a formatted cardio –sculpt format based in functional drills and postures. Our goal is to help students build muscular strength, endurance, flexibility and neuro-muscular connection through a repetitive sequence of smart exercises for the entire body, including the feet. willPower & grace® is a barefoot workout; we’ve been teaching people foot fitness for over a decade.
Barefoot Training vs. Minimalist Foot Training willPower & grace® is typically practiced in a clean, safe and predictable environment. In this case we believe that barefoot is best. However, effective foot fitness can be practiced with a true minimal shoe – one that separates toes, a wide toe box and a zero-drop heel,
What is foot fitness? Muscular strength, endurance, flexibility and neuro-muscular awareness in the feet and ankles: we believe that it’s an important piece of all exercise; keeping your body connected from head to toe. Benefits include: • Increased strength & endurance in the lower kinetic chain • Reduced risk of injury • Toes, feet, and ankles move more naturally, improving circulation, flexibility and general foot health • Greater integration of more neuro-receptors; leads to better balance and agility • By eliminating heel lift, bodyweight is more evenly distributed; leading to better posture & alignment
The willPower Method®: Since 2000: Learn from our successful principals!
Repetition produces Results. willPower & grace® is a formatted program. Maintaining simplicity within our choreography allows our students (and instructors)to focus on foot fitness exercises.
Teach a multi-level class: build students up. • Level 1 students should be safely barefoot, learning the major movement patterns. • Level 2 students become more aware of foot-fitness, while enhancing precision in full- body. • Level 3 students will leap and land, without a sound, challenging their thresholds
Guide students with positive, uplifting philosophy to increase their self confidence and lead them to recognized results.
Barefoot workouts must begin with a with a foot specific warm-up. Include: • Dorsi and plantar flexion • Eversion and Inversion • Toe Grip, and Arch Doming • Toe lifts, toe spread, toe tap
When initiating a foot fitness program feet may be weak, stiff, and unfit. Gradual acclimation will ensures safe progression.
We’ve trained willPower & grace® instructors all around the world! Contact us to learn more about our education pathway, or to bring willPower & grace® to your facility.
CONNECT WITH US ON FACEBOOK: willPower & grace® / Stacey Lei Krauss Kamagon® Kamp
Kamagon® Kamp Workshop Overview
A. Goal Examine the unique features of the Kamagon Ball® and through practical application, learn a systematic approach to training by incorporating timed drills with 3 minutes for total body, upper body and lower body, 2- minutes for core and 1-minute for plyometric and power drills
B. Unique Features of the Kamagon Ball® 1. Hydro-Inertia® 2. U-Shaped Handles 3. Center of Gravity Displacement 4. More Complex Leverage System 5. Centrifugal Force, Rotational Inertia and Curvilinear Motion 6. Environmental Similarity
C. Safety Precautions and Practical Concerns 1. Space: the minimum space is the participant’s height squared. 2. Warm Up and Acclimation: Perform a specific acclimation and warm up prior to the main body of the workout 3. Amount of water in ball creates regression/progression 4. Never ‘slam’ the Kamagon Ball® 5. Do not use the handles of the Kamagon Bal®l for planking; they are not designed for weight bearing. 6. Keep your hands dry when using the Kamagon Ball® 7. Keep the plug of the Kamagon Ball® firmly tightened 8. Remove watches and all wrist jewelry
D. Varying the Kamagon Ball® Workout 1. Perform all the total body, or lower body, or upper body, or core exercises, and create a 15-minute body part specific workout, including warm up and cool down. 2. Subtract the plyometric/power drill and the workout becomes a total body low impact workout. 3. Eliminate the core exercises from the format, thereby performing total body, upper body, lower body, plyometric/power, shortening the workout duration or finish the workout with a core section. 4. Perform repeat sets of fewer exercises 5. Use time rather than repetition to create the volume of training 6. Vary the work-to-rest ratio of time to create progressions or regressions
Kamagon® Kamp
The Kamagon® Kamp Workout
Workout Interval Timing: 50-seconds work/10-seconds recovery Minute 1 Minute 2 Minute 3 Minute 4-5 Minute 6 Total Body Upper Body Lower Body Core Explosive
Warm up Movement Sequence: 1 minute per drill Squat and Press Ribbon Bilateral Shoulder Press Golf Swing Push Press Frontal Plane Circle Swing Halo Side Lunge and Swing Series 1 Total Body Upper Body Lower Body Core Explosive Front Lunge Bent Over Single Arm Russian Twist Jump Squat and Rotate Row/Rear Fly Swing with 1-2 Chop Touch-down Stand. Feet tog Straight Arm Release Stand. Feet Press hold the ball in Raise Stand. Feet shoulder dist Stand. Feet both hands @ Stand. Feet tog shoulder dist hold ball in shoulder dist chest. Lunge hold the ball hold ball in one both hands hold ball in fwd rotate ball with both hand. Squat @ waist. both hands across front hands. and swing the Russian Twist @ chest thigh. Flex fwd 2 hand ball btwn legs. R/L + chop Squat down Push back to row. Release Drive up & the ball to touch ball to start position one hand swing ball the right, the floor, swing to the forward.Release pivot feet jump up side. and catch press OH Series 2 Total Body Upper Body Lower Body Core Explosive Lateral lunge 1-legged Alt Front Golf Chop Side Lunge with Chest Curl/Chest Lunge Fig 8 to Stand. Feet with Skip and press push/OH Push Rack shoulder dist Swing Stand. Feet Stand on one Stand. Feet hold ball in Stand. Feet tog hold ball leg hold ball tog hold ball both hands @ toge hold ball in both hands in both hands in the rack R. hips. Squat in L hand @ chest. @ hips. Curl Lunge fwd L and swing ball lowered. Lunge to the push fwd/OH Pass ball btwn legs. Lunge R and side and press x 3 each pos under the L Drive up swing the ball the ball fwd Return start leg to the L through hip between the explosively position hand. Clean and chop up legs. Skip the ball to rack on R x 4/L x 4 foot back to the L push other side back Kamagon® Kamp
Series 3 Total Body Upper Body Lower Body Core Explosive Suitcase Curvilinear Wall-banger Diagonal Speed Skater Deadlift and Clean + Swing Alt Squat with chop x 4 + Stand R leg Row Release Press to side Ribbon fwd and L leg Stand. Feet Stand. Feet Stand. Feet Stand. Feet crossed tog hold ball shoulder dist shoulder dist shoulder dist behind ball in in 1 hand. Flex hold ball in 1 hold ball with hold ball both hands @ fwd Perform a hand. Squat both hands @ underhand the side of the row. Stand to swing ball chest. Squat grip @ the R hip start position btwn legs, rotate the side of the R Leap laterally Stand/ swing torso, press hip. Chop ball to the L, the ball ball to side L shoulder 4 x. landing on forward to Ribbon to the L leg, rack other side rotate Series 4 Total Body Upper Body Lower Body Core Explosive TVS Lunge Push Press x 3 Lateral Lunge Sledgehammer Sumo Squat to and thread + Switch @ Step tog Fig 8 Stand. Feet Jump Lunge + needle Rack to Clean shoulder dist Press Stand. Feet Stand. Feet Stand. Feet hold ball in Stand wide tog hold ball shoulder dist tog ball in the both hands @ stance hold both hands @ hold ball R R rack. Lunge the R side hip ball both the hips. Step rack. L and Fig 8 Frontal plane hands @ front Diagonally ½ Squat push the L leg. Step circle, chop of hips. back chop up to press x the R foot to down to the R Squat down ball btwn legs, 3. the L clean to hip. Perform touch ball to step tog raise Flip ball to the L rack. reps. Repeat L floor, jump ball OH L hand rack. lunge and Repeat L press Series 5 Total Body Upper Body Lower Body Core Explosive Squat Clean Lateral Raise Sumo Front Windmill Burpie with alt and Press Swing + Circle Squat to 1- Wide stance. Ball Roll Stand. Feet @ Chest arm OH Squat Ext rotate R Stand. Feet shoulder dist Stand. Feet Wide stance. and internally shoulder dist hold ball R. tog hold ball Hold ball in rotate L foot. ball in both Squat + swing with both rack R. Squat Hold ball @ hands @ hips. ball btwn legs. hands @ chest low keep ball front R Thigh. Squat, place Stand, swing Lunge R swing in the rack. To Reach L OH. ball on floor ball to rack. ball to the R. progress, hold Shift weight L. btwn feet. Press ball OH. Step tog circle ball OH Flex hips Jump to Lower to rack. ball @ chest in laterally. Ball plank. Roll ball both hands to floor. R/L. Jump up Kamagon® Kamp
Series 6 Total Body Upper Body Lower Body Core Explosive Rear Lunge Push up Alt Ribbon to Straddle Circle Shuffle and Rotate Ball Touch Lateral Lunge Russian Twist Stand R foot Stand. Feet In plank ball Stand. Feet Sit in straddle crossed tog hold ball btwn hands. tog ball in ball in both behind L. Hold both hands @ Perform a both hands hands. ball both hips. Lunge R push up (full or underhand Rotate R/L hands @ side leg back mod). From grip. Ribbon with of R hip.Circle rotate ball R plank, touch to lateral lengthened ball in the with arms fully the ball with R lunge Spine frontal plane ext. Step hand then L. shuffle L. together. Series 7 Total Body Upper Body Lower Body Core Explosive Chop/Ribbon Clean Press + Alt Bowling Plank with Alt Jump Lunge Lateral Lunge Swing Release Lunge Ball Roll with circle Stand. Feet Stand. Feet Stand. Feet Plank with ball Stand split hip width hold shoulder dist tog hold next to R lunge R hold ball hold ball in R handle with R, hand, handles ball in both underhand in hand. Squat support ball L. fwd/back. Roll hands @ R both hands @ swing ball Lunge fwd R the ball to L hip. Jump R hip. Chop btwn legs, leg swing ball hand. Repeat switch lunge ball to L Stand swing to back with the R/L to L circling shoulder. clean and R. Step back maintaining the ball to L Ribbon lunge press. Swing and catch stable core hip L. release ball @ chest Series 8 Total Body Upper Body Lower Body Core Explosive Rear Lunge Supine Triceps Dead Lift V-Sit chest Lateral Shuffle Straight Arm Press Double Circle Slice Push/Supine Touch-down Raise Leg Stretch Stand. Feet Pullover Stand on R Stand. Feet Lie supine together hold In V-sit foot with L tog ball in hold ball in ball in both position ball in foot crossed both hands @ both hands hands @ hips. both hands @ behind hold hips. OH Flex at hips chest. Push ball in the L Lunge rear Flex elbows circle ball and pull ball and in front of slice ball in bring ball to from low to @ chest. foot. Hold circle OH. top of head high stand Lower to both handles Step forward extend hips upright as ball supine raise shuffle to L x 4- to start and legs comes up arms OH 8. Touch ball maintain core extend hips handle to stability and legs floor
Workout Outline ACSM Health and Fitness Summit 2014
Power Walk Michele Stanten Lee Scott
Summary Turn an everyday activity into a fun, heart-pumping, body-toning workout that’s joint- friendly and can be offered to all levels simultaneously. Walking is a non-threatening form of exercise that has the potential to attract the gym-adverse market. While a simple stroll around the neighborhood offers health benefits, especially for people who are sedentary, walking can also be a high-intensity activity that produces additional health and fitness benefits for both sedentary and active individuals.
Takeaways • How to lead and organize an outdoor walking class with a variety of fitness levels.
• Sample routines to keep walking fun and interesting.
• Key techniques and drills to ensure your clients get the most out of walking.
Outline
I) Introduction
• Motivating walkers • Essential elements for a safe and successful outdoor walking class • Class structure and program development
II) Walking technique
• Progression 1 (Upper body focus): Bring eyes up to focus energy over the ground, not into it. Bend arms to reduce resistance of a long lever arm—allows for a faster arm cadence, which results in faster leg cadence.
• Progression 2 (Lower body focus): Shorten the length of the front step to increase step cadence. A heel strike with toe lift facilitates a full range of motion around the ankle joint. Workout Outline ACSM Health and Fitness Summit 2014
• Progression 3 (Posterior muscle chain recruitment): Pull back with arms to recruit power of large muscles in the back. Engage glutes on leg movement from heel strike to toe push-off.
• Progression 4 (Complex recruitment of core muscles for pelvic movement): Walk a plank (i.e. foot placement) and allow pelvic motion to lengthen stride as each leg moves behind you.
III) High intensity drills
High intensity intervals are an essential component of a weekly walking training program. A person at any fitness level can incorporate speed/intensity drills into workouts. Intensity has been shown to be the best way to improve key fitness indicators yet few people are able to motivate themselves to do these workouts on their own. That’s why they sign up for walking class!
• Standard timed intervals of work phase (wp) to recovery phase (rp) including pyramids, decreasing recoveries, sprints, distance, hills
• Competitive timed intervals including timed specific distances (short and long)
• Measuring distance over specific times.
• Counting steps
• Track training including 400s, 800s, lactate threshold
Resources
Iknoian, Therese, Fitness Walking. Human Kinetics, 2005
Meyers, Casey, Walking: A Complete Guide to the Complete Exercise. Ballantine Books, 2007
THANK YOU!!!
Michele Stanten Lee Scott [email protected] [email protected] mywalkingcoach.com wowpowerwalking.com
ZENERGY KICKBOXING CHOREOGRAPHY A. Walk forward 4, throw any four punches. Walk back 4, Front push kick R and L B. Shuffle 4 to the right, side right jab, high low high low Reverse to the left C. Jab up 8 single tempo, jab low 8 single tempo Reduce repetitions to 4, then 2 Add a right knee head slam and left knee head slam Final combo, jab up 2, down 2 and R then L head slam D. Front kick and squat 8 times, final rep ends up with left foot behind R, ready to jab front E. Jab cross R 2x, stabilize pelvis and rotate 2x (washing machine) Reverse all of D and E to reverse F. Rear high strike alternating 8, chest high strike alternating 8, trip ‘em down low alternating 8x, chest high 8x G. Walk four to R corner with R lead, 4 single tempo R cross Walk back 4 and speed bag, boxer’s feet to the other corner and reverse H. Front R foot and jab, side R foot and jab, repeat 4 jumping jacks to reverse to left side I. 8 jabs front, 8 hooks, 8 uppers, 2/2 count squats Reduce to 4 of each and 1/ 2 count squat Reduce to 2 of each and 2 claps
Estimating Fitness and Monitoring Daily Activity – Making it Meaningful
Barbara Ainsworth, Ph.D., MPH, FACSM
1.0 Why is physical fitness important to health, mobility, and longevity?
1.1 Lower incidence of metabolic diseases, cardiovascular diseases, and premature mortality from all-causes and specific-diseases.
1.2 Less risk for having overweight and obesity-related adverse conditions because of increased energy expenditure used during exercise and metabolic conditioning
1.3 Increased ability to take care of oneself with the aging process
2.0 What are simple ways to measure physical fitness in- and out of the lab?
2.1 Non-exercise estimation
2.2 Field tests
3.3 Laboratory tests
3.0 What is the role of exercise intensity in gaining and keeping higher fitness levels?
3.1 SAID principle – Specific Adaptations to Imposed Demands
3.2 Dose response curves between exercise intensity, duration, frequency and fitness
3.3 Rate of change in fitness levels with different exercise intensity levels
4.0 How can the 2011 Compendium of Physical Activities be used to monitor exercise intensity levels?
4.1 What is the Compendium of Physical Activities?
4.2 How to apply MET values to monitor exercise intensity
4.3 Creating a varied exercise program with moderate- and vigorous-intensity activities
5.0 Improving fitness in middle-age and older-adults – keeping it safe and meaningful 5.1 Why fitness is so important for middle-age and older-adults
5.2 Developing a blended intensity program to minimize risk
5.3 The importance of fundamental movement skills to maintain fitness and mobility
6.0 Developing a regular fitness assessment schedule
6.1 Examples of a blended intensity program with middle-age adults in mind
7.0 Summary of the presentation
7.1 Overview of the high points to remember
8.0 Take away points
8.1 People who are physically fit people live longer; they are healthier with less risk for disabilities and diseases
8.2) Fitness - we can’t store it! We should engage in combinations of moderate- and higher- intensity exercise on a regular basis to improve and maintain fitness
8.3) Monitor MET values of varied challenges of activities so one has a realistic estimate of their exercise intensities
ACSM 2014 Health & Fitness Summit
How to Get the Best Results from Popular Diets: From Gluten-free to Paleo to Raw Foods Diets
Christine Rosenbloom, PhD, RDN, CSSD Nutrition Professor Emerita, Georgia State University, Atlanta, GA [email protected]
Objectives At the end of this session the participant will be able to:
1. Evaluate the pros and cons of popular diets including the Paleo Diet, Gluten-Free Diet, Raw Foods Diets, Mediterranean Diet, and the Fast Diet. 2. Develop a “bottom-line” for active clients based on the diet reviews. 3. Recognize the challenges of getting needed energy, macronutrients and micronutrients for active people who adhere to popular diets. 4. Re-evaluate the “diet mentality” that dominates the lives of many active Americans.
Diet: Raw Foods Diet
Premise Raw foods are healthier than cooked foods because cooking destroys most of the vitamins and minerals in foods and all of the phytonutrients (plant nutrients) in foods.
Promises Weight loss, improved health, environmentally friendly.
Pros Diet rich in fruits and vegetables; similar to a vegan diet. Elimination of “processed” foods with added sugars, salt, and fats. Ranked Number 2 by US News & World Report’s Best Weight Loss Diets.
Pitfalls Tedious meal preparation. Difficult to eat out. Some nutrients are less bioavailable in raw foods; cooking helps to make some nutrients better absorbed. Consuming raw milk, cheese, and meat can cause food-borne illnesses. Ranked Number 31 by US News & World Report’s Best Diets for Healthy Eating.
Diet: Gluten-Free Diet
Premise Gluten, a protein in wheat, cannot be digested by many Americans and should be eliminated.
Promises Weight loss, improved health.
Pros Gluten-free diets are necessary for the 3 million Americans with diagnosed celiac disease. Eliminating gluten found in wheat, rye, barley, triticale, and spelt improves symptoms and health in those with celiac disease. Carbohydrate for active clients on gluten-free diets include rice, corn, spelt, quinoa, amaranth, millet, potatoes, buckwheat, tapioca, and wild rice.
Pitfalls There is little consensus in the medical community on what constitutes “non-celiac gluten sensitivity.” (No agreed upon disease definition, no biomarker, no diagnostic test, and uncertainty if gluten is the trigger). A gluten-free diet does not by itself lead to weight loss. Gluten-free packaged foods can be higher in fat, calories and sugar than gluten-containing foods.
Diet: Mediterranean Diet
Premise The traditional diet of people who live in Mediterranean regions enjoy long life and substantial reduction in cardiovascular diseases.
Promises Risk reduction for heart disease, stroke, and diabetes.
Pros Ranked Number 3 by US News & World Report’s Best Diets for Healthy Eating and Number 4 for Best Diet. Encourages plant-rich diet with fish, nuts, seeds, and olive oil; discourages red meat and processed meat consumption. Promises supported by research; most recent study supporting health benefits of diet, the PREDIMED Study, found a 30% risk reduction in cardiovascular diseases in the groups consuming a Mediterranean diet rich in extra virgin olive oil and nuts.
Pitfalls Many Americans think that simply adding olive oil to the diet makes it “Mediterranean.” Refined pasta and breads, which are low in fiber and refined starch, are included in the diet plan. Can be high in calories depending on the choices made.
Diet: Paleo Diet
Premise Modern life has ruined our food supply. Returning to the diet eaten by our distant ancestor’s will restore health and significantly reduce acute and chronic diseases.
Promises Weight loss, improved health, and eating plan better matched to our biology than typical Western diet.
Pros Protein-rich foods on the diet (wild game and fish, grass-fed beef) are lower in saturated fats than most meats in a Western diet. Inclusion of foods high in fiber, vitamins and minerals and low in refined sugar, sodium, and fat. Diet plan could make an individual more mindful of foods that are more healthful than others.
Cons Eliminates dairy and grains and when entire food groups are eliminated there is potential for nutrient shortfalls and a sense of deprivation. Increased red meat consumption is associated with increased risk of colon cancer. Despite claims, no one is really sure what and how much Paleolithic people ate. Ranked 29 (29 out of 32) by US News & World Report’s Best Diets for Healthy Eating and last in Best Diet.
Diet: The Fast Diet
Premise Intermittent fasting can help achieve a weight loss of 1 or more pounds per week and reduces risk of chronic diseases.
Promises Weight loss, protects against cardiovascular diseases and cancer.
Pros Reducing calories two days a week (“semi-fasting”) to 500 calories for women and 600 calories for men could result in weight loss. Could be an easier way to diet for individuals who have a hard time with portion control.
Pitfalls No research to support the author’s specific claims about intermittent fasting. People who fast may increase calorie consumption on non-fasting days. Could be hard to maintain high-intensity, long-duration exercise on fast days. Not recommended for pregnant or lacking women, or those with diabetes.
Take Away Messages
1. All diets work in the short-term but there is limited information (or none) on long-term weight loss for popular diets. 2. Some diet plans need to be modified to ensure nutrient intakes are met and that there are sufficient macro-nutrients to sustain exercise. Encourage consultation with a Registered Dietitian Nutritionist for clients on weight loss diets. 3. Just as there is no “ideal” weight for everyone, there is no ideal weight loss diet for everyone. By focusing on the latest and greatest diet, we reinforce the fad diet book industry. Session Outline ACSM Health and Fitness Summit 2014 Strategies for Success: Improve Client Outcomes and Retention
Kara I. Mohr, PhD, FACSM Christopher R. Mohr, PhD, RD Mohr Results, Inc. [email protected] [email protected]
Summary: Key behavioral concepts such as social support and self-efficacy have been linked to improved health outcomes. Discover ways to successfully incorporate these constructs into your business. This session will cover innovative strategies for attracting (and retaining) clients which include enhancing clients’ experience in and outside of the gym, health-fitness challenges, and branding your results. Discover ways to create your brand experience to set yourself apart from the competition.
Takeaways: 1). Discover examples of how to create an ‘experience’ for clients outside of exercise alone. 2). Learn 3 challenge contests to use with clients to recruit and retain. 3). Incorporate a plan for building self-efficacy all while creating a ‘tribe’ and brand.
I. Introduction and Overview 1. What you do 2. What you deliver 3. Deliver more
II. Using social support to keep clients 1. Pssst...It’s NOT about the workout. What do you do to KNOW your clients? 2. Daily newsletter - reaching clients in the other ’23’ 3. Form a ‘community’
III.Building Self-Efficacy 1. Designing your clients’ “experience” 2. Individual Recognition and Sense of Accomplishment
Kara I. Mohr, PhD, FACSM ACSM Health Fitness Summit 2014 Christopher R. Mohr, PhD, RD ! IV. Putting the two together - Challenge Contests and how they can drive new business and retain current. 1. Examples: Drop 2 Jean Sizes, Habit Changers, Transformation 2. Incorporating Social Support 3. Other Logistics: duration, cost, outcomes, prizes
V. Creating Your Tribe as Your Brand 1. Testimonials 2. Social Events 3. The Value of Being Authentic and Finding Your Best Clients
Kara I. Mohr, PhD, FACSM ACSM Health Fitness Summit 2014 Christopher R. Mohr, PhD, RD !
Schwinn® Cycling: Leave ‘em Breathless! Pair High Intensity Interval Training with high impact rider interaction and leave your classes breathless and begging for more! This workshop couples the latest research in exercise physiology with proven athletic training psychology to create solo, partner and tribe-based drills to spark off-the-charts energy in any class you teach. Experience six sets you can easily re-create at home and learn the methodology behind them so you can continue to “leave ‘em breathless” with your new skills and drills.
1. HIIT Training Overview and Update
A. Review • Defined by maximal effort and reduced recoveries • Research focused on cardiovascular training • Many variation possibilities; not all have been studied or compared
B. Results • Improved performance and similar or greater health benefits • Increased and/or similar fat burning and calorie burning • Shorter workout sessions
C. Response • From trend to tried-and-tested • Appeals to widest variety of exercisers • Room to creatively apply the science
2. Pairing Physiology with Psychology
A. Research • Competition improves everyone’s performance • Accountability works • If you believe it, you can achieve it
B. Ride
www.schwinneducation.com
SOLO
Finish the Minute The Cardio “Trust Fall”! ! Timing 1:00 increments Coach:'“I’m'looking'for'the'athlete'that'trusts'me'the'most.' Intensity Easy/Anaerobic (Fartlek) Can'you'put'yourself'completely'in'my'hands?”'' Details The portion of each 1:00 push that is Anaerobic = Spontaneous, but realistic.
Four Out of Five Go the Distance! ! Timing :50/1:00 Coach:'“Choose'based'on'how'you'feel'today.'Did'you' Intensity Anaerobic/Easy (Little-inspired) choose'correctly?'Your'distance'will'tell'you.”' Details Riders choose some combination of four intervals to complete, skipping one. Goal is equal effort.
PARTNERS
1-to-1 Schmoozing and Smack Talk! ! Timing 1:00/1:00 Use'previous'recovery'for'partner'iceCbreakers.' Intensity :30 Easy/:20 Mod/:10 Anaerobic The'first'two'rounds,'partners'use'positive'verbal' Details Partners alternate, coaching motivation'to'assist.'The'third'round,'partners'use'negative' each other through 3 rounds. verbal'reinforcement.'Riders'compare'results'of'different' motivational'techniques.'
Fight to the Finish Build and Bond! ! Timing Dictated by music Use'previous'recovery'to'assist'riders'in'finding'one'thing' Intensity High Intensity Endurance Surges they'have'in'common.'Coach:'“The'work'is'split'equally' Details Partners work together to keep between'you.'You'ease'up,'they'ease'up.'You'stop,'they' effort equal. stop.'Help'each'other…Finish'together!”'
TRIBES 1-2-3 Pedal with the Pack! ! Timing 1:00/2:00/3:00 Coach:'“Keep'pedaling'with'the'pack.'You'are'one'bike,'one' Intensity Easy/Mod/Hard <>Anaerobic pedal'stroke,'one'team.'Focus'on'the'riders'legs'around'you' Details 1:00 Easy set up, 2:00 Mod @ and'draw'your'energy'from'outside'of'yourself.”' specific RPM, 3:00 accelerate +10 RPM
Hard to Hardest Take Care of Your Team!! ! Timing 3:00/2:00 Coach:'“Captain,'you'are'responsible'for'your'teams’' Intensity Hard/Hard <>Anaerobic overall'effort'and'consistency.'Team,'you'are'responsible' Details Tribes of four, one team captain. for'motivating'your'captain'beyond'what'they'thought'they' Team rides 3:00 coached by could'do.”' captain off bike. Switch. Captain takes team to finish line with solo effort.
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Schwinn® Cycling: Leave ‘em Breathless! www.JeffreyScottFitness.com FB: Jeffrey.Bruening T: JeffreyScottFit ! ! Stage / Music RPM/ Terrain/Technique Intensity / Elapsed Time M-Power/ Mind/ Body Total Time Dimensional Cueing I’m!In!Love!(I!wanna!do!it)![Vocal! 80G100! Seated!Flat! Easy! 0:00! 2:00! OBSERVATION:!Easy,!Moderate!&! A!G!WarmGup!cues.!Find!a! Club!Mix]/Alex!Guadino!(6:54)! 60! Combo!Hill! Moderate! 2:00! 4:00! Hard!Wattage!! perfect!wattage!range!for!Easy,! ! 1! Moderate!&!Hard.!! 7:13! Hard! 4:00! 5:00! ! Moderate! 5:00! 6:00! ! Hard! 6:00! 6:54! ! I!Didn’t!Know!My!Own!Strength! 60G100! Combo!Hill! Easy/Anaerobic! 0:00! 5:15! OBSERVATION:!Observe!your! A!&!D!G!SOLO!–!Finish!The! (Peter!Rauhofer!Mixshow)/! 80G100! Seated!Flat! Recover!at!the!top!of!each!minute!–!COACH! highest!wattage!on!5!tries.! Minute!–!Cardio!Trust!Fall! ! Whitney!Houston!(5:15)! is!in!charge!of!the!ratio!of!time!for! I’m$looking$for$the$athlete$that$ 2! ! trusts$me$the$most.$*As!your! 5:15! Recovery/Push!–!5!SETS! ! Easy! 0:00! 3:23! coach!I!know!you!can!do!it.!!$ ! ! Enter!Sandman/Metallica!(5:32)! 60G100! Combo!Hill! 50!seconds!Anaerobic/1:00!min!Easy! CHALLENGE:!Can!you!go!the! A!&!D!G!SOLO!G!Go!The!Distance! ! Stronger!(Nicky!Romero!Club! Recovery!–!5!SETS!*Use!remaining!music!to! same!distance!all!four!times?!!Did! –!4!out!of!5!–!Little!Inspired!! 3! Remix)/Kelly!Clarkson!(5:52)! ride!it!out!@!Moderate!until!Recovery! you!choose!well!for!you?! ! 11:24! ! *You!have!to!believe!you!can.!
Apple!of!My!Eye!CLEAN/Big!Boi! 70G100! Combo!Flat! Easy!! 0:00! 0:30! OBSERVATION:!See!which!type!of! A!&!D!G!Partners!G!1G1!G! ! (3:45)! Moderate! 0:30! 0:50! “coaching”!yielded!the!highest! Schmoozing!&!Smack!Talk! 4! I!Love!It/Icona!Pop!(3:44)! wattage!for!you.! 7:29! Anaerobic! 0:50! 1:00! ! ! REPEAT!ABOVE!RATIO!THREE!TIMES!&! $ Switch!roles!and!REPEAT!ABOVE! ! Resistance/Muse!(5:47)! 70G90! Combo!Flat! Hard/Anaerobic! 0:00! 5:47! CHALLENGE:!See!how!far!you!can! A!&!D!G!Partners!G!Fight!to!the! ! Verse/Chorus!–!Anaerobic!on!Chorus!and! go!collectively!–!Lowest!distance! Finish!–!Build!&!Bond! 5! Hard!!on!Verse! is!your!team!score.!!! *Accountability!works!–!You!are! 5:28! ! High!Intensity!Interval!Surges! Accountability!works!–!You!are! your!partner!finish!together!–! your!partner!finish!together!–!The! The!lowest!distance!is!your! lowest!distance!is!your!score.! overall!distance.! Riding!The!Waves/! 80G100! Combo!Flat! Easy! 0:00! 1:00! CHALLENGE:!Can!you!hit!it!and! A!&!D!G!Tribes!–!1G2G3!–!Pedal! ! 6! Afro!Celt!Sound!System!(6:35)! Moderate! 1:00! 3:00! stick!it?!! with!the!Pack!*Accountability! 6:35! ! Hard/Anaerobic! 3:00! 6:00! EVERYONE!is!holding!90!RPMS! ! Holding!Out!for!a!Hero/! 60!G!90! Combo!Hill! Hard! 0:00! 3:00! CHALLENGE:!Team!Captains!can! A!&!D!G!Tribes!4!on!a!team!–! Bonnie!Tyler!(5:50)! 90! Seated!Flat! SWITCH! 3:00! 3:30! you!hit!the!biggest!wattage!of!the! Hard!to!Hardest!–!Take!Care!of! ! 7! Why!Am!I!The!One?/Fun.!(4:47)! Anaerobic! 3:30! 5:30! day?!Team!members!can!you! Your!Team!! 10:37! hold!a!borderline!hard!to! ! ! Easy! 0:00! 4:47! ! anaerobic!wattage!for!3!minutes?! Cool!Down!&!Stretch! Cool!Down!&!Stretch!
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www.SchwinnEducation.com Schwinn Indoor Cycling @SCHWINNtraining Official Site Lecture Outline ACSM Health & Fitness Summit 2014
Creating “Movement Warriors” through Maximizing Technology
Martin Siegel, Ph.D. Lisa Hoffman, MS Indiana University, School of Informatics & Computing Indiana University, School of Public Health [email protected] Department of Kinesiology [email protected]
Description: Dr. Siegel, a non-interested exerciser, and Lisa, a movement specialist, have been working closely together as client and trainer for the past year. So what do an Informatics professor and a kinesiologist have in common? Through this partnership, they have learned that they are both passionate about movement, technology, and behavior change as a way to maximize human potential and encourage healthier living. Maximizing technological advances can help people move more, create a lasting behavior change, and eventually reduce health care costs. Learn how to begin “thinking” and “moving” towards creating a movement culture. Lisa will demonstrate current technology devices and share stories on how building community begins with an ecological approach. Dr. Siegel will introduce slow change design theory as a promising way to promote wellness and tell his own slow change story as a non-interested exerciser. Participants will learn how integrating technology into fitness practices through behavior change theory can enhance programming options for fitness professionals.
Objectives: 1. Learn the research on technology uses and apply this information to physical activity and movement programs.
2. Evaluate and learn specific wearable technology movement devices (i.e., pedometers, FitBit, JawboneUp, Nike Fuel Band).
3. Understand how slow change design and technology apply to fitness practices, creating sustainable change.
Needs Statement: Technological advances have shifted four out of five people into largely sedentary jobs which translates to an average decline of 120 to 140 calories a day. Current physical activity trends point to sedentary behavior as a serious health risk. Technology can be used to assist health fitness specialist with acquiring another “tool” in their toolboxes.
Outline: I. Movement/Wearable Technology a. What technology can fitness professionals integrate into their client’s lives? b. What does the research on movement/wearable technology use show? c. How can fitness professionals apply this information to physical activity and movement programs?
2014 ACSM Health and Fitness Summit Martin Siegel & Lisa Hoffman
II. Movement Break!
III. Slow Behavior Change a. How do technology, human coaching, and intervention design help sustain behavior change? b. What are some ways to integrate technology, human interaction, and slow change into long-term physical activity/fitness behavior change?
Application to YOU: Write 2-3 ideas you could use tomorrow with your clients, in your workplace, or in your physical activity programs.
Three take away messages: 1. Learn how to appropriately use technology to produce slow change behavioral transformations in fitness programming.
2. Understand the three lenses—ethical, temporal, and systems—through which we can examine change and thereby apply these ideas to current or future physical activity programs.
3. Create your own plan of how to integrate current and future technologies into programming practices so that behavior change is sustained.
Selected References: 1. Andrews, E. (2006). Case Study: Coaching a Sedentary Client. IDEA Fitness Journal.
2. Barry, V., et al. (2011). Using a technology-based intervention to promote weight loss in sedentary overweight or obese adults: a randomized controlled trial study design. Dove Medcial Press, 4, 67-77.
3. Gawande, A. (2013). Slow Ideas. The New Yorker.
4. Goode, L. (2013). Comparing Wearables: Fitbit Flex vs. Jawbone Up and More. 2013, from http://allthingsd.com/20130715/fitbit-flex-vs-jawbone-up-and-more-a- wearables-comparison/
5. Goode, L. (2013). Wearable-Tech Fatigue and the New Fitbit Force. from http://allthingsd.com/20131021/wearable-tech-fatigue-and-the-new-fitbit-force/
6. Helder, E. et al. (2013). Realizing Effective Behavioral Management of Health. IEEEPULSE.
7. Mammen, G. et al. (2012). Is the Bit Fit? Measuring the Quality of the FitBit Step- Counter. Health & Fitness Journal of Canada, 5(4).
8. Orlean, S. (2013). The Walking Alive. The New Yorker.
2014 ACSM Health and Fitness Summit Martin Siegel & Lisa Hoffman
9. Palmer, S. (2014). Fitbit vs. Jawbone. Huffington Post. Retrieved 1/27/2014, from http://www.huffingtonpost.com/shelly-palmer/fitbit-vs- jawbone_b_4674901.html?view=print&comm_ref=false
10. Rainmaker. (2013). FitBit Zip In-Depth Review. Retrieved from http://www.dcrainmaker.com/2013/10/fitbit-depth-review.html
11. Siegel, M. and Beck, J. (2014). Slow Change Interaction Design: A Theoretical Sketch. Interaction, 21(1). http://interactions.acm.org/archive/view/january- february-2014/slow-change-interaction-design
12. Takacs, J. et al. (2013). Validation of the Fitbit One activity monitor devise during treadmill walking. Journal of Science and Medicine in Sport, 5.
13. Wakabayashi, D. (2014). Apple Moves Towards Health and Fitness. Wall Street Journal Digits.
2014 ACSM Health and Fitness Summit Martin Siegel & Lisa Hoffman
ACSM Health & Fitness Summit April 1-3, 2014
Relax & Restore Foam Roller Workout Irene Lewis-McCormick, M.S., C.S.C.S. E-mail: [email protected] DVD Available I. Take Away Points 1. Self Myofascial release is a form of bodywork and stretching/self-treatment that can improve posture, increase flexibility and reduce stress, tension and pain while boosting athletic performance, energy levels and body awareness (Earls & Myers 2010). 2. By learning to perform self-massage, participants can improve blood flow to muscles, reduce stress, and possibly increase joint range of motion and soft tissue flexibility. 3. Many exercises can lend themselves to core stability, decreased risk of certain injuries, recovery and relaxation.
Begin Spinal and Body Assessment • Begin by lying supine on the floor • Relax the body beginning at the toes and follow up to the shoulders and head • Become aware of each part of the body (feet, legs, thighs, hips, low back, shoulders, neck and head) • Sit up and lie supine on foam roller so the roller rests under the spinal segments an supports the head • Flex knees and allow arms to rest on the floor beside the body • Begin to perform a series of arm and leg exercises: o Arm Movements . Snow angels . Arm scissors . Shoulder abduction . Elbow flexion with shoulder abduction and adduction . Y and W stretches o Leg and Torso Movements . Single leg knee and hip flexion . Supine Figure 4 stretch . Bridge . Spinal flexion with reach • Roll off roller onto the floor and re-evaluate the body – notice the differences
Begin Self Massage so return to the roller • Start by sitting on roller emphasizing right side of gluteals • Start at the gluteal fold • Move to the hamstrings • Move to the calf/lower leg area • Move back up to the gluteal muscles (same side) • Move to the lateral hip/hip adductors
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• Move to anterior hip flexor area • Move to the quad (don’t roll directly over knee joint) o Emphasis on major muscles of the quad • Move to the IT Band • Transition to other side of the body • Begin spinal massage beginning at the gluteals • Move to low back • Transition to mid-back • Transition to shoulders • Transition to base of head • Pull roller out and finish session with breathing and relaxation
NOTES
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Lecture Outline ACSM Health and Fitness Summit 2014
“Hot Topic: Obesity is a Disease”
Panel Discussion Walter Bortz, Michael Bracko, Greg Heath, Kara Mohr, Michele Olson Michael Spezzano, moderator
Overview: On June 18, 2013, the American Medical Association (AMA), the nation’s largest physician organization, voted to adopt the policy that recognizes obesity as a disease requiring a range of medical interventions to advance obesity treatment and prevention. “Recognizing obesity as a disease will help change the way the medical community tackles this complex issue that affects approximately one in three Americans,” said AMA board member Patrice Harris, M.D. “The AMA is committed to improving health outcomes and is working to reduce the incidence of cardiovascular disease and type 2 diabetes, which are often linked to obesity.”
Whether obesity should be called a disease has long been debated. Some doctors and obesity advocates say that having the nation’s largest physician group make the declaration will focus more attention on obesity and help improve reimbursement for obesity drugs, surgery and counseling. Some say that obesity should not be considered a disease mainly because the measure usually used to define obesity, the body mass index, is simplistic and flawed. Some people with a B.M.I. above the level that usually defines obesity are perfectly healthy while others below it can have dangerous levels of body fat and metabolic problems associated with obesity.
Those arguing against labeling obesity a disease instead of a ‘condition’ or ‘disorder’ say that there are no specific symptoms associated with it and that it is more a risk factor for other conditions than a disease in its own right. Others say that now more physicians will take obesity more seriously and be more likely to counsel their patients about it, and the stigma of obesity will be reduced.
Panelists I. Walter Bortz, M.D. – “Obesity is No More a Disease Than Smoking or Nail Biting”
II. Michael Bracko, Ed.D. – ”Can You be Fit and Fat?”
III. Greg Heath, D.H.Sc. – “Obesity: Agent, Host, and Environment?”
IV. Kara Mohr, Ph.D. – “A Disease? Yes... Now Let's Talk Prevention”
V. Michele Olson, Ph.D. – “Obesity as a Disease: A Done Deal – NOT!“
VI. Audience Questions
VII. Wrap Up and Adjournment
2014 ACSM Health and Fitness Summit Michael J. Spezzano
GREAT INSTRUCTORS AND TRAINERS: BORN OR MADE? ACSM Health and Fitness Summit 2014
Presented by Fred Hoffman, M.Ed.
I. Please write the name of a teacher or instructor who has positively impacted you at a given time in your life, and in your opinion was “great”:
______
II. Please write down some of the positive traits that this teacher exhibited:
______
______
III. Please write the name of a teacher or instructor who has negatively impacted you at a given time in your life, and in your opinion was “not so great”: (for your use only)
______
IV. Please write down some of the reasons that determined that this teacher was “not so great”:
______
______
V. CHARACTERISTICS OF QUALITY TEACHING*. The instructor is: 1. Organized 2. Engaging 3. Respectful 4. Relevant 5. Creative 6. Accessible 7. Giving 8. Motivational 9. Interactive 10. Challenging
* Adapted from Fitness Professional, Teacher, or Both? , McConnell, Famiglio and Wolfe, ACSM’s Health & Fitness Journal, May/June 2003 VI. POSSESSES LEADERSHIP QUALITIES 1. Is honest 2. Is inspirational and empowering 3. Has vision and insight 4. Is courageous
VII. THE THREE STAGES OF LEARNING 1. Cognitive 2. Associative 3. Autonomous
VIII. THE FOUR STAGES OF LEARNING 1. Unconscious Incompetence 2. Conscious Incompetence 3. Conscious Competence 4. Unconscious Competence
IX. COMMUNICATION 1. Forms of communication a. Verbal b. Nonverbal
2. The Process*: a. Sender b. Message c. Medium d. Receiver e. “It’s a 2-way street” f. External influences - Individual histories of the sender and receiver - Past communications that they have had - Outside “forces” - “Noise” or “static” g. Purpose of the communication
* Adapted from The Elements of Communication, Patrick Malden O’Neil, ACE Certified News, April/May1996
X. KEY TEACHING STRATEGIES FOR THE ADULT LEARNER 1. Know your target audience a. Who are they, and why are they there? b. Particularities of the health and fitness industry c. Develop rapport and create a positive environment 2. Prepare, practice and share 3. Exhibit model behavior 4. Follow these principles*: a. People learn only what they are ready to learn b. People learn best what they actually perform c. People learn from their mistakes d. People learn methodically e. People cannot learn what they cannot understand f. People learn through practice g. People learn better when they can see their own progress h. Remember that each person is different. They respond best when the material is presented uniquely to them.
* Adapted from The Trainer’s Handbook, The AMA guide to effective training, Garry Mitchell, 1997
XI. ADAPTATION TO VARIOUS SKILL, EXPERIENCE & FITNESS LEVELS 1. Recognizing differences 2. “I have something for everyone, but I can’t be everything for everyone” a. Connect your knowledge to their needs 3. Potential obstacles a. Expect the unexpected, and be prepared for it! 4. Versatility
XII. LIFE EXPERIENCE 1. Be a storyteller: share experiences, successes and failures a. Travel b. Family and friends c. Educational opportunities d. Everyday “happenings”, and a little bit of your life.…….
TAKE-AWAYS: 1. Recognize students’ and clients’ different levels of abilities and competence
2. Learn how to use different strategies for teaching and training people of different ages, skills and backgrounds
3. Recognize your own personal strengths and weaknesses and areas where improvement may be needed
Prepared by: Fred Hoffman, M.Ed. www.fredhoffman.com E-mail: [email protected] Twitter: @fredhoffmanfit Session Outline ACSM Health Fitness Summit April 1-4, 2014
SUMMARY: Meet a former opera singer who now teaches in a Kinesiology Department at a major university...discover how one fitness professional moved abroad and built his international business...learn the "4 words" that allowed one graduate student to follow his passion to research renown....and learn what a football team, US attorney generals, and pregnancy all have in common! This session is an interactive forum with a number of presenters sharing their professional stories to inspire and challenge you. Whether you are starting your career or wanting to explore new places to go, come hear how very different journeys can be successful paths. You will walk away with practical advice and invaluable tips from their collective experiences...ready to start writing your own story!
SESSION OUTLINE:
Moderator: Dixie Stanforth, Ph.D.
Individual Speaker: Avery D. Faigenbaum, EdD, FACSM Individual Title: Horton Hears a Who Individual description: Desire, resolve, collaboration, persistence, and a genuine commitment to helping people no matter how small are qualities that can change the world and lead to a lifetime full of adventure, challenge, risk and reward.
I. First things first a. Why pediatric exercise science? b. The Boston connection c. “When can you start?”
II. Learn from the best a. First impressions matter b. Get connected c. Show me the data d. CAFAIS: Are you coding me now?
III. Enjoy the journey and expect a few bumps a. Stay committed b. Get creative c. Expect controversy c. Be yourself
Individual Speaker: Mary Yoke, M.A., M.M. Individual Title: You’re off to Great Places! Today is your day! Your mountain is waiting, so…get on your way! Individual description: Life is full of unexpected twists and turns and we can’t know what lies ahead. Be ready to bounce back, be resilient, and always move forwards!
Individual outline: I. The first half of my life a. Physical disability b. Piano prodigy c. Opera singer d. Ballet and dance minor e. Brilliant career in voice unaccountably ends
II. The second half (thus far) a. Back to school for masters in Clinical Exercise Physiology b. Fitness career of many colors: physical therapy assistant, corporate fitness director, cardiac rehab exercise test technologist, adjunct professor, personal trainer, group ex instructor, Pilates instructor, yoga teacher, international presenter, online video and DVD presenter, author c. Currently full-time faculty at Indiana University, School of Public Health, Department of Kinesiology
III. Future career goals a. Earn a doctorate in Public Health: health behavior b. Generate meaningful research c. Work to enhance health, wellness, and happiness for people around the world!
IV. Lessons I learned along the way a. Work hard b. Find work that lights you up! c. Focus on the positive; avoid looking back d. Be grateful e. Be compassionate with yourself and with others
Individual Speaker:Fred Hoffman, M.Ed. Individual Title: Go Ahead, Take the Plunge! Individual description: Stepping out of your comfort zone will take you places that you could never have imagined. Fred shares insights into how risk-taking can create a multitude of opportunities, both professional and personal.
Individual outline: I. Boston! a. Respiratory Therapy b. Health Education c. Instructor and Freshman advisor
II. Boston to Milan to Paris a. Opportunity of a lifetime b. The unknown, and a lump in my throat c. Life changing experiences
III. India, Russia and China a. Professional opportunities, personal growth
IV. Risk-taking a. Gather all of the necessary information b. Weigh the pros and cons c. Follow your instincts d. You can always go back home!
Individual Speaker: Katie M. Smith, Ph.D. Candidate, ACSM HFS Individual Title: Oh! The Thinks You Can Think! Individual description: You never know when an unexpected opportunity might knock at your door. This session will provide examples to when you keep your mind open to each and every opportunity; your possibilities are endless!
Individual outline: I. Undergraduate story a. Athletic Training and Exercise Science b. Fitness management c. Internships – Cardiac rehabilitation and US Dpt of Justice Corporate Fitness Center
II. Graduate story a. Future career goals b. Research c. Professional organization involvement
III. Lessons I learned along the way d. Education is about more than the degree! e. Make a name for yourself. f. What a small world out there!
Schwinn will be providing copies for the attendees and handing them out in the room onsite for Schwinn Cycling, Workshop and workout sessions. Thank you.