10 Useful Program Design & Sample Classes CLASS TAKE-OUT BY FRED HOFFMAN, MED Sample Class: Core Circuit

STATION 1: SQUAT WITH in front of thighs. Repeat above, low- OVERHEAD PRESS AND ering torso and weights, 8–12x. HIP ABDUCTION • While holding Body Bar or dumbbells, • Stand with feet hip width apart, knees flex forward, extend and lift R leg slightly bent. behind (maximum height: parallel Combine two popular • Set 1: Holding a dumbbell in each to floor). Return to start and repeat, fitness trends in one hand, flex elbows 90 degrees at shoul- lifting L leg. Perform 8–12x, both sides fun class. der height, abduct and extend arms (alternating R and L). overhead, 8–12x. According to the 2005 IDEA Fitness Pro- • Set 2: Without dumbbells, squat down STATION 4: PLANK grams & Equipment Survey, 56% of to approximately 90 degrees, return to • Lie prone, forearms resting on mat, respondents offer circuit classes, while 63% standing position and abduct one hip, elbows under shoulders, chest and head offer core conditioning. “Core Circuit” lifting leg off floor. Alternate right (R) slightly lifted, legs and toes on floor. provides a great way to reap the benefits of and left (L) 8–12x. • Set 1: Lift torso and knees off floor, both activities in a single session. This class • Set 3: Combine sets 1 and 2. Squat and engage abdominals. Extend knees uses closed-chained, multijoint exercises while holding dumbbells, return to until legs are straight. Maintaining and contains strength, endurance and bal- standing position, and perform over- neutral spine, hold for 3–5 slow, deep ance training components. Core muscle head press while abducting one leg. breaths (approximately 30 seconds). conditioning, trunk stabilization tech- Lower arms as foot returns to begin Variation: Keep knees on floor. niques and postural alignment exercises next squat. Alternate R and L 8–12x. • Set 2: Add: Lift one leg off floor. combine to create a well-rounded routine. • Set 3: Switch sides, and alternate for STATION 2: QUADRUPED a total of 4–6 reps. CORE CIRCUIT DETAILS OPPOSITE ARM AND LEG FORMAT: stationary core-training cir- • Start in quadruped position, hands STATION 5: ALTERNATING cuit for 25–35 participants; 8–10 stations directly beneath shoulders, knees LUNGE WITH CROSS-CHOP TOTAL TIME: 60 minutes (4–5 minutes under hips, spine in neutral. • Stand with feet hip width apart, knees each exercise) • Set 1: Lift and extend R arm and L leg. slightly bent, arms at sides. EQUIPMENT NEEDED: Hold for 3–5 slow, deep breaths (30 • Set 1: Step R leg back into lunge; for each participant: one set of dumb- seconds). Maintain neutral posture. return to start position. Repeat L. bells or a Body Bar® (choose an appro- Repeat with L arm, R leg. Perform 12x each side. priate weight for sufficient muscle • Set 2: Holding one dumbbell in R • Set 2: With Body Bar or dumbbells fatigue and overload); exercise mat hand, extend and lift R arm and L leg. lifted in diagonal position, perform for instructor: whistle and stopwatch to Lift and lower 8–10x. Switch sides. cross-chop (kayaking movement) signal station changes • Set 3: Extend R arm and lift L leg down to R as R leg lunges back. Lift MUSIC: Working on the beat is an (dumbbell is optional). Flex elbow and Body Bar or dumbbells up as foot option, not an obligation. If exercises are knee, moving them toward center of returns to start position. Repeat L. “choreographed,”124–28 beats per minute body. Return to start position. Repeat (When using Body Bar, one hand will allow proper execution. 8–12x, and switch sides. changes grip when alternating R, L.) • Set 3: Start with Body Bar or dumbbells WARM-UP (6–8 MINUTES) STATION 3: STANDING lowered to side of hip. Move cross- Use large motor movements such as HIP FLEXION chop upward while performing lunges. dynamic squatting, alternating lunges, • Stand in neutral posture, knees slightly step-touches and marching in place for bent, feet hip width apart, arms at sides. STATION 6: PUSH-UP the lower body. For the upper body, try • Lower torso toward floor with maxi- INTO T-STAND gentle torso rotations side to side, over- mum of 90 degrees of hip flexion • Start in push-up position. head reaches, shoulder rolls and arm cir- (parallel to floor). Return to start posi- • Set 1: Maintain position with neutral cles. These exercises help prepare the tion. Repeat 8–12x. spine for 3–5 slow, deep breaths joints and muscles. • Hold Body Bar or dumbbells in hands (30 seconds).

March 2006 IDEA Fitness Journal toward floor. Return to start position, Pause, and return knees to floor. instructor and switch legs. Repeat 8–12x. Repeat 8–12x. • Set 2: Repeat set 1, but hold leg in low- safety tips ered position for 2–3 slow, deep STATION 10: • Before starting, ensure that all breaths (20 seconds). Return to start GLUTEAL BRIDGE participants understand “neutral position, and switch legs. Repeat 8x. • Start supine, head and shoulders on posture” and are able to establish • Repeat set 1, adding arm movements: floor, arms along sides, feet hip width correct body alignment. Extend shoulder, bring arm toward apart, knees bent. • Review the proper use of the descending leg, and lift as leg returns • Set 1: Extend hips, lifting buttocks selected equipment. to start position. (avoid excessive spinal hyperexten- • Emphasize proper body sion). Hold for 3–5 slow, deep breaths, mechanics and technique STATION 8: and lower buttocks to floor without through verbal and visual cuing. SIDE-LYING BRIDGE completely releasing. • Encourage students to work at (MODIFIED T-STAND) • Set 2: Extend hips, and lift one leg to their own pace and to compete • Lie on R side, forearm resting on mat, height of other (pelvis doesn’t dip to only with themselves. palm down (facing forward), elbow one side). Hold for 3–5 slow, deep • Remind students to slow down directly beneath shoulder, knees bent breaths. Replace foot and leg to start or rest if they are tired or feel 90 degrees. position, and lower buttocks to floor. excessive discomfort. • Set 1: Lift torso, buttocks and R thigh Switch sides. • Have fun! off floor, bearing weight on forearm. • Set 3: Repeat set 2, but abduct lifted Extend L leg, keeping foot on floor. leg, maintaining core stability. Hold Hold for 3–5 slow, deep breaths (30 for 3–5 slow, deep breaths. Return foot • Set 2: Perform 1 set of 8–12 push-ups seconds), maintaining alignment. and leg to start position, and lower (from knees or toes). Switch sides. buttocks to floor. Switch sides. • Set 3: Lower, then push up and rotate • Set 2: Lift and lower torso, buttocks entire body outward to R, legs and thigh. Repeat 8–12x each side. STRETCH AND RELAX extended, feet resting on outside and • Set 3: Repeat set 2 with both legs (5–7 MINUTES) inside edges, L arm lifted to ceiling (if extended, bearing weight on forearm Run through a few sequences of the sun starting on knees, top leg extends). and side edges of feet. salutation, and include some simple yoga Pause, rotate back to L, place L hand stretches that will help “lengthen” the core on floor and begin another push-up. STATION 9: ABDOMINALS muscles. Conclude with a guided relax- Repeat L. Alternate for a total of 2–3 WITH KNEE FLEXION ation, using positive verbal cues to help sequences (4–6 push-ups). AND EXTENSION students unwind and let go of stress. • Start in push-up position (on knees). STATION 7: ABDOMINAL • Set 1: Engage core, and hold. Extend Fred Hoffman, Med, is an international fit- STABILIZING STRENGTH R knee, flex back to floor, and repeat ness consultant based in Paris, and the fitness AND ENDURANCE with L knee. Perform 8–12x (alternate and lifestyle director for Buddha Bar Spa. • Start in supine position on mat, hips legs for a total of 16–24 movements; During his 20-plus years in the industry, he and knees flexed at 90 degrees, head do not lift and lower buttocks). has introduced fitness- and health-related on floor, arms flexed, elbows above • Set 2: Repeat above, starting with L knee. programs to more than 45 countries on head on floor, core engaged. • Set 3: Extend both knees simultane- six continents. Reach Fred at www.Fred • Set 1: Slowly extend R leg, and lower it ously, maintaining neutral posture. Hoffman.com.

© 2006 by IDEA Health & Fitness Inc. All rights reserved. Repro- duction without permission is strictly prohibited.

March 2006 IDEA Fitness Journal CORE BY LINDA L. FREEMAN Resisted Core Training

Partner students up and RESISTED flexion. Arms are slightly above, and teach them new ways to V-SIT ROTATION parallel to, floor. challenge themselves. • Partners sit back-to-back in V-sit for- • Students inhale again and extend mation on separate mats, exercise spine (lifting away from floor). Arms Students often want to do the same tubes linked in X configuration. Han- are kept in lat pull-down position. On supine abdominal crunches and oblique dles are securely held in each hand exhalation, partners return to start. bicycle exercises because these make them near bottom ribs, with elbows at sides. Repeat 10–15 times. feel comfortable and confident. The fol- • Both students have neutral spine Note: Be cognizant of participants with lowing partner-based core-strengthening and engaged abdominals with knees low-back problems. exercises are familiar, but they also offer bent (easier) or legs out in front new challenges. Teach students how to (more difficult). Linda Freeman is a master trainer for several stabilize the core and move the spine in • Students adjust positions to ensure fitness companies and is also an IDEA pre- flexion, rotation and extension. As always, there is enough resistance. senter and group fitness committee member. be sure to modify as needed. • In unison, partners inhale (prepare) She owns Guru Fitness® LLC and is the cre- and then exhale, each student press- ator of YES Training® and Kickintensity™ pro- RESISTED ing right arm out, slightly up and grams and DVDs. SPINAL FLEXION away from body, while rotating right © 2006 by IDEA Health & Fitness Inc. All rights reserved. Repro- ON STABILITY BALL shoulder forward. Left shoulder is duction without permission is strictly prohibited. • Student A rests on stability ball with slightly back. lumbar area supported, head and • Partners inhale, return to center and shoulders off ball. exhale to other side (alternate sides). • Student B sits behind ball, securely Repeat 10–15 times. Both students move holding light- to moderate-resistance right arms at same time, then left arms at tube at midpoint with both hands. same time. • Student A securely holds tube han- dles—elbows bent, palms up—near RESISTED shoulders. Neck is in neutral position, SPINAL EXTENSION abdominals are engaged, and feet are • Students lie prone, crowns of heads hip width apart. facing each other. Resistance tubes are • Student B sits into V-sit position, bal- linked in X formation. Each partner ancing in front of tailbone. Spine is in securely holds handles. neutral; either knees are bent or legs • Legs are hip width apart, abdominals are extended along sides of ball. contracted, faces just above mat; cer- • Student A inhales; exhales into spinal vical spine is in neutral. flexion, bringing rib cage toward hip • Students hold handles overhead with bones; releases to neutral; and repeats arms lengthened, so there is resistance (the ball does not move). on tube. They inhale (prepare) and, • Student B continues to stabilize in V- exhaling, perform a lat pull-down. sit position against pull of tube. Elbows bend and come down, stop- Repeat 10–15 times; switch. ping at approximately 90 degrees of

March 2006 IDEA Fitness Journal EX RX BY CATHERINE LOGAN, MSPT Training the Novice Triathlete

Designing a three- training and injury: competition season, 37% of triathletes pronged program that • For nonelite athletes, the likelihood of were injured, but the average injury expo- targets endurance, core sustaining an injury was least when sure rate was higher: 4.6 per 1,000 train- stability and flexibility can training for 8–10 hours per week— ing hours. Overuse was again the main reduce your client’s specifically, cycling for 5–6 hours and culprit, accounting for 78% of reported potential for injury. running for 3–4 hours. Time spent on competition-season injuries. BY CATHERINE LOGAN, swim training did not appear to affect A reduction in these high injury rates MSPT injury risk. may be facilitated by well-rounded USA Triathlon estimates that 150,000– • Athletes with a higher number of strength, flexibility and cardiovascular 250,000 people in the United States try a training hours were more susceptible training programs. Exact cardiovascular multisport event each year. The organi- to suffering a muscle-tendon injury. training schedules (hours per week of zation estimates that its membership According to a study by Egermann cycling, swimming and running) should weighed in at approximately 15,000 ath- and colleagues (2003), older athletes tend be designed in accord with the chosen letes in 1994; just 10 years later, the count to sustain more fractures, while high-per- race distance and the individual’s goals. had topped 53,250. Jordan Metzl, MD, formance athletes (Ironman-level racers) This aspect of the training is complex, a sports medicine physician at the Hos- experience more contusions/abrasions and attention to detail is essential. (See pital for Special Surgery in New York and muscle-tendon injuries. www.trainingpeaks.com and www.tri City and an avid triathlete, believes that Injuries do not appear to be influ- fuel.com for assistance in developing this surge in popularity is due to the enced by gender (Egermann 2003). these parameters.) “realization that the wear and tear on the Triathlon competitors are exposed to Strength training and flexibility body is much less in triathlon training varying environmental conditions (e.g., exercise are of utmost importance in than in running alone; triathlon training water temperature, terrain and attire) that injury prevention. As you begin design- encourages both strength and cardio- influence a broad range of complications. ing a program, think about what triath- vascular conditioning.” Dallam and colleagues (2005) found that letes need: A triathlon is an individual sport con- triathletes may experience a variety of • To finish a triathlon, they need sisting of three legs: swimming, cycling medical conditions, including muscle endurance. Their muscles need to be and running. Course distances vary, from cramping, heat illness, postural hypoten- strong and able to maintain strength beginner (sprint) to advanced (Ironman®). sion, excessive exposure to ultraviolet radi- over time. Today, hybrid races have formed, includ- ation, musculoskeletal injuries and • To maintain athletic posture through- ing team races that may entail kayaking or trauma, gastrointestinal problems, bacte- out the race (and thereby prevent in-line skating in place of one of the tradi- rial infection, immunosuppression, sym- injury caused by poor form), triath- tional disciplines. This article will focus on pathetic nervous system and psychological letes need core stability and flexibility, the training needs of the novice triathlete. exhaustion, and hemolysis. In longer races, which enable them to efficiently trans- these medical conditions may be intensi- fer power and strength to the extrem- TYPICAL CAUSES fied by the effects of hyponatremia. ities and reduce stress on the joints. AND TYPES OF INJURY Since scientists are still catching up to IMPROVING THE ODDS THE STRENGTH the fast-growing trend of triathlon rac- To reduce potential complications, per- TRAINING PROGRAM ing, more data are needed on injuries sonal trainers should focus on physical To avoid overwhelming your client, make that occur, both in race preparation and preparation and musculoskeletal-injury the strength training routines time-effi- on the actual race day. Researchers prevention. In a study by Burns and oth- cient. The triathlete already has a rigorous already know that a significant rela- ers (2003), 50% of triathletes sustained an workout program of swimming, biking tionship exists between injury and the injury in the 6-month preseason period; and running to fit into a busy life! Also, to competitor’s weekly training hours, for that 50%, there was an average injury avoid injury, utilize periodization. Vary performance level and age. Shaw and exposure rate of 2.5 for each 1,000 train- the program, dividing it into phases that colleagues (2004) found the following ing hours. Overuse accounted for 68% of highlight strength gains, power gains statistical associations between hours of preseason injuries reported. During the and—during racing season—strength

March 2006 IDEA Fitness Journal ments accentuate sport-specific areas in • In prone position, place elbows directly tips for a running start an attempt to prevent injury. To focus on under the shoulders and press up into endurance, keep rest times short (about 30 a “hover” position while maintaining a Share these helpful hints with your clients seconds). straight line from shoulders to heels. to prepare them for a successful race day: Lower Body. The number of repeti- • Exhale while pressing up into hover • Look ahead at the weather report and tions will vary depending on the phase in position, then comfortably inhale and double-check race gear and attire to the training schedule. exhale while holding the position, make sure they are suitable for lower 1. lunges and step-ups keeping abdominals tight. temperatures or wet conditions if • Type: straight line and multiplanar. 3. plank hold with alternating leg lifts necessary. • Purpose: to increase power and (2–3 sets, 8–12 reps per side) • Perform a last-minute safety check on strength in the hip and knee extensors. • Position as in standard plank hold, equipment, perhaps taking your bike to • Translate to: kicking during swim- above. a local bike shop for a checkup. ming, pedaling during cycling, and the • Keeping the back straight, alternate • Speak with a physician or a nutritionist push-off during running. hip extensions, exhaling as the leg is about appropriate fluid replacement for 2. hip abduction and adduction lifted. your racing level and your body; this • Type: with cables, or sidelying with will ensure that you are drinking ankle weights. THE FLEXIBILITY enough, but not too much. • Purpose: to increase strength and PROGRAM • Visit the course location in the days improve balance of the hip musculature. Increasing flexibility will help correct pos- before the race to reduce the chances • Translate to: stabilization of the hips tural dysfunctions as well as reduce the of getting lost come race day and to and pelvis during running. strain caused by abnormal muscular pull ease any prerace jitters. 3. ankle plantarflexion and dorsiflexion on joints and tendons. Use your favorite • Type: calf raises, toe raises, calf presses. stretches, making sure to include the mus- maintenance. • Purpose: to reduce calf/shin injury. cle groups famously tight in triathletes. I Using traditional periodization meth- • Translate to: kicking during swim- cannot emphasize enough how important ods, vary the amount of resistance, the ming, pedaling during cycling, and it is to keep the gastrocnemius-soleus number of reps and sets, and the rest proper running stance. complex and anterior tibialis muscles flex- time. Consider the following example. Upper Body. The number of repeti- ible; doing so will minimize the possibil- Strengthening Phase. This phase may tions will vary depending on the phase in ities of shin splints and Achilles tendonitis! include a midrange to higher number of the training schedule. Here is a list of important muscle reps (8–15) and 2–3 sets. Use an adequate 1. shoulder external and internal rotation groups to stretch in the average novice amount of resistance to fatigue the mus- • Type: with cables and/or free weights. triathlete: cles within the suggested number of rep- • Purpose: to increase rotator cuff strength. • gastrocnemius-soleus complex etitions. • Translate to: stabilization of the humeral • quadriceps Power Phase. Once the athlete has head in the glenoid fossa (“socket”) of • hamstrings established a good strength base, you can the shoulder during swimming. • hip flexors focus on increasing power through a 2. scapular retraction • iliotibial band lower number of reps (5–8) and 2–4 sets. • Type: rows, prone shoulder horizontal • lower back Choose a level of resistance that will abduction, lat pull-downs. • trapezius (especially upper traps) exhaust the muscles within the suggested • Purpose: to maintain balance in • triceps repetition range. Power strengthening shoulder musculature. • forearm flexors and extensors sessions increase explosive power during • Translate to: maintenance of balance • latissimus dorsi swimming, running and cycling. They between anterior and posterior upper- • rhomboids can be done in conjunction with speed body muscles in swim training, thereby • pectorals sessions (i.e., at the track) or strength ses- reducing shoulder injury. sions. It is important to implement a solid Core Stability. Each exercise shares the OTHER FACTORS IN strength training program before beginning goal of improving the stability of the foun- INJURY PREVENTION any power sessions. dation from which the extremities move. Many components must fall in line for the Strength Maintenance. This phase 1. plank hold (2–3 reps, hold 30–60 sec- successful completion of a triathlon. Two takes place during the season. Use more onds) major components include appropriate reps (12–15) and 2–3 sets, again using • In prone position, place hands directly shoe wear and sport form/technique. enough resistance to fatigue the muscles under the shoulders and press up into Shoes. A triathlete who does not have within the suggested repetition range. a push-up position. the proper equipment is at risk for injury. • Maintain a straight line from shoul- It is essential that your client wear suitable SUGGESTED STRENGTH ders to heels. shoes for biking and running. If you or TRAINING • Continue to inhale and exhale your client is unsure about which shoes These exercises may be used in addition to throughout the hold, keeping abdom- may be best, contact a local running-shoe a general strength training program. The inals tight. store. These shops usually have dedicated, highlighted muscle groups and move- 2. hover (2–3 reps, hold 15–30 seconds) informed salespeople ready to help.

March 2006 IDEA Fitness Journal Form/Technique. Improper tech- nique may occur when fatigue sets in and the athlete gets sloppy. On the other hand, perhaps the athlete never had proper form. If your client complains of a sore shoulder, for example, it is possi- ble that his or her swimming stroke needs to be adjusted. In this case, you could suggest that your client contact a local YMCA or a private club for a refresher class or “form-checking” ses- sion. Local running, biking or swimming coaches can make valuable changes in as little as one or two sessions.

Catherine Logan, MSPT, is a physical thera- pist, a certified personal trainer and a Pilates instructor at Sports and Physical Therapy Associates in Boston. She has choreographed and been featured in DVDs, including Fit to Flawless: The Body Transformation System, and has spoken nationally on fitness and injury. She is the Pilates conditioning coach for Boston University’s tennis team. Reach her at [email protected].

© 2006 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

References Burns, J., Keenan,A.M., & Redmond,A.C. 2003. Factors asso- ciated with triathlon-related overuse injuries. Journal of Orthopaedic and Sports Physical Therapy, 33 (4), 177–84. Dallam, G.M., Jonas, S., & Miller, T.K. 2005. Medical considerations in triathlon competition: Recommen- dations for triathlon organisers, competitors and coaches. Sports Medicine, 35 (2), 143–61. Egermann, M., et al. 2003. Analysis of injuries in long- distance triathletes. International Journal of Sports Medicine, 24 (4), 271–76. Shaw, T., et al. 2004. Training patterns and sports injuries in triathletes. Journal of Science and Medicine in Sport, 7 (4), 446–50.

36 March 2006 IDEA Fitness Journal class take-out by Kimberly Spreen

Sample Class: Kickbox Boot Camp Help participants to train for cardiovascular endurance, to explore the anaerobic threshold and to improve strength, all in one class.

“Kickbox Boot Camp” is a time-efficient, Body Roll Athletic Drill interval-style workout that yields great re- • Do wide toe taps with hands in guard • Step-touch on floor 1x, then on plat- sults. Cardio kickboxing drills and com- or ready position. form 1x; add power and speed so binations improve aerobic endurance and • Rotate torso and bring elbow down it looks like intense jog (floor/step/ burn calories. Athletic drills—incorpo- and across body to opposite hip as floor/step). rated as short bursts—challenge the body though you were blocking a strike • Step-touch with double knee to switch anaerobically. The finishing touch is a aimed for your midsection. leads; repeat on other side. strength training segment that targets Bob and Weave Cardio Combo large muscle groups and improves mus- • Start with wide toe taps.As you shift your • Single jabs to front, single-single- cular endurance. Many people complain weight from side to side (weave), hinge double, jab-jab-hook. about not having enough time to exercise; forward at hips and squat deep (bob) as • Straddle platform; bob and weave, interval training is a great way to offer though you were ducking a punch. moving forward and back. more bang for the buck. Squats With Shoulder Roll Athletic Drill • Squat while reaching both arms for- • Lunge onto step 1x and ski 4 counts; Kickbox Boot Camp Details ward for balance so you can sit lower. repeat 3x; step onto platform with re- FORMAT: Kickbox Interval • As you stand up, create large circles peater knee 2x; step back behind step, TOTAL TIME: 75 minutes with arms to loosen shoulders. and slide over to switch sides; repeat. EQUIPMENT NEEDED: step platform Knee Strike Cardio Combo and weighted bar for each participant • Step to side and pull right knee up and • Double step 2x, bob and weave, dou- MUSIC: 136 beats per minute (bpm) for across body. ble step, bob and weave, hook 4x. cardio kickboxing and drills; 130 bpm for • Bring left elbow and right knee • Double step, bob and weave with the strength training segment together as you rotate through torso. 90-degree turn. Crescent-Chamber Hip Opener • Double step, bob and weave with Warm-Up (5 minutes) • From knee strike, create semicircle 90-degree turn, shuffle forward, dou- Use basic athletic movements to warm with knee across front of body, in out- ble step back. up participants. Elevate core temperature ward motion. Athletic Drill and increase dynamic range of motion • Keep hands in ready position, and • Toe taps on top of platform; add with large arm movements and hip- focus on lower-body movement. power and speed. opening exercises. Start with basic spinal Cardio Combo stretches to release the low back; then Work Phase 1: Cardio • Straddle platform, step knee strike perform the following exercises, alter- Kickboxing and Athletic straddle, step roundhouse straddle. nating sides: Drills (40 minutes) • Step roundhouse straddle 2x, repeater Step-Touch Alternate between kickboxing combina- knee strike straddle. • Bend knees and hinge forward slightly tions and athletic drills to create an inter- • Step roundhouse straddle 2x, repeater at hips to lower your profile as you val effect. Perform five to six 5-minute (knee strike/front kick/knee strike) step side to side. cardio kickboxing sections, focusing on straddle. • Add large arm movements, reaching aerobic endurance. Allow time to do an forward/back and up/down. even number of repetitions on each side. Work Phase 2: Strength With Duck Down Create anaerobic challenges during the ath- Weighted Bar (15 minutes) • As you bring feet together on step- letic drills, which should last 1–2 minutes. Squat With Shoulder Press (3 sets of 8) touch, squat down low as though you Cardio Combo • Hold weighted bar in front of body at were ducking a strike. • Jab-jab, cross-jab, cross, slip away collarbone level, parallel to ground. • Keep torso long and (duck and slide away in opposite di- With feet shoulder width apart, sit use legs to get low. rection from punches). back through hips to perform squat.

March 2007 IDEA Fitness Journal • As you stand up from squat, press bar Cool-Down and Stretch overhead into shoulder press. (5 minutes) Bent-Over Row (3 sets of 8) Start with rhythmic movements, such as • Hinge forward at hips, legs under- side-to-side lunges; then move into the neath you in squat position. following sequence: • Hold abdominals in tight and keep torso • Hold lunge to one side and reach op- long as you lower bar beneath chest. posite arm overhead (extended angle • To perform row, squeeze shoulder stretch). blades together to activate upper back. • Turn into runner’s stretch. Drive elbows up toward ceiling as you • Step back into hamstring stretch. squeeze shoulder blades even more • Do spinal stretch as you round up toward center of upper back. through spine; turn to front and do Chest Press (3 sets of 8) one more. • Lie down lengthwise on platform, • Repeat stretches on opposite side. head supported. • Do arm circles to loosen shoulders. • Hold bar above chest, elbows at 90- • Lengthen neck by dropping ear to degree angle, hands just wider than shoulder, both sides. shoulder width apart. Press bar to ceil- • Do final spinal stretch, take a few deep ing. Do not lock out elbows at top. breaths and call it a day. • Lower back down to starting position. Side Lunge (16x, each leg) Kimberly Spreen is national group fitness di- • Lunge onto platform from side. rector for Life Time Fitness, has starred in sev- • Hold bar at chest, parallel to ground, eral exercise videos and travels the country as and add torso rotation (lunge, rotate a national presenter, a motivational speaker over front leg, return to center, step and a continuing education provider.

back and repeat). © 2007 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited Balance and Core (10 minutes) Balancing Roundhouse Kick (2 sets of8) • Perform slow roundhouse kicks on one side (use weighted bar to assist with balance). • Hold one kick at its extension (it should look like hip abduction). • Roll hips forward and point toes (you should be able to see shoelaces in mirror). • With leg elevated, pull heel to rear and extend. Rainbow (16 times) • With feet wide, knees soft and core en- gaged, press weighted bar overhead to starting position (like shoulder press). • Slowly begin lateral flexion, allowing tip of bar to drop down to each side (if you feel pain in lower back, you’ve gone too far). • Lower bar to chest if shoulders fatigue.

March 2007 IDEA Fitness Journal CLASS TAKEOUT BY IRENE MCCORMICK, MS Sample Class: Stabilization Cardio Interval

Use medicine balls • Stand with feet under hips (not wider COMBINATION #2 to teach control than hips), toes facing forward. • Do two V steps (right lead), pressing and awareness. • Slide shoulder blades “down into the medicine ball out in front of body back pant pockets.” This will effec- (8 counts). Do you want to teach purposeful move- tively retract and depress the scapulae • Hold ball chest level and do two jump- ment patterns in your choreographed and engage the muscles. ing V steps (like jumping jacks but classes? By using lower-weight (2-, 4- and • Hold ball in front of chest, arms close jumping forward) (4 counts). 6-pound) medicine balls, students learn to sides, elbows lower than hands. • Jump squat hold, and then jump to to focus on proper alignment, posture and • Keep hands on sides of ball, not neutral (4 counts). core strength while increasing aerobic ca- beneath it. • Repeat using left lead for V step (total pacity. They also learn to slow down and Numbers in parentheses indicate the 32 counts both leads). stabilize their spines without bringing in- counts for each move. INTERVAL #2 tensity levels down. • March in place holding ball (4 counts); Level-one plyometric drills (moving This workout focuses on balance, agility press ball overhead (4 counts). across exercise space): and anaerobic power. The movements em- • Squat 2x, letting ball “fall” between • High knees (emphasize vertical height). phasize simultaneous engagement of the legs and extending elbows (8 counts). • Back kicks (emphasize knee flexion). anterior lower core and the posterior up- • Lunge back with external spinal rota- • Russian kicks (emphasize precise knee per core, so participants need to have some tion (8 counts each leg). extension and then controlled speed). level of body awareness. Be sure to demon- • Repeat with opposite lead. • Skipping (emphasize distance). strate how to hold the ball while moving. A COMBINATION #3 simple grapevine changes when you add a CARDIOVASCULAR • Double grapevine right, holding ball weighted ball to the mix. Hold the ball close SEGMENT (40 MINUTES) at chest level, with shoulders forward, to the sternum, fingers spread on the sides When the class is ready to begin more in- hips squared; maintain athletic stance with wrists slightly flexed. Focus on precise tense exercise, add the following segments. (8 counts). movement, not perfect choreography. Pro- COMBINATION #1 • Walk back left to start position (8 gression and variety are critical when using • Step-touch, moving ball in arc from counts). medicine balls, as injuries can occur if pat- hip bone to hip bone in front of body • Lateral shuffle right, holding ball at terns are overly repetitive. Some moves (8 counts). chest level; maintain athletic stance won’t match the music exactly. Do the cho- • Hop from right to left foot, landing (8 counts). reography segments several times before softly (option: Switch ball from hand • Walk back left to start position; step plugging them into the 32-count phrases. to hand) (8 counts). together on counts 7, 8; grapevine to • Double step-touch right, and press other side. STABILIZATION ball up (option: Change to tossing and Repeat sequence, starting with double CARDIO INTERVAL DE- catching ball) (8 counts). grapevine left. TAILS • Double grapevine right (8 counts). FORMAT: high-low and sport-spe- • Repeat using left lead. COOLDOWN AND cific/core stabilization class for as many INTERVAL #1 BALANCE TRAINING participants as space and equipment al- “10, 9, 8, 7, 6, 5, 4, 3, 2, 1!” (15 MINUTES) low • Line participants at one end of room. March in place while explaining next se- TOTAL TIME: 60 minutes • Preview two or more basic skills, such quence. Bring participants’ rating of per- EQUIPMENT NEEDED: 2-, 4- and as jumping jacks, imaginary jump rope, ceived exertion down to between 3 and 5 6-pound medicine balls; also non- cross-country skiing, squats, lunges, etc. before moving on to balance exercises. weighted balls for people with wrist, fin- • Participants perform selected skill for Medicine Ball Wood Chop Squat ger or other joint issues (Nonweighted 10 counts and then jog to other side PROGRESSION #1: balls still provide a dimension of focus of room. • Begin in neutral with pelvis, shoul- and control.) • When they reach other side, they per- ders, toes and knees facing forward, MUSIC: mid tempo (128–32 beats per form second skill for 9 counts and jog feet hip width apart. minute) back to start until they get down to • Squat while holding ball at chest, el- 1 count. (option: Substitute lunges for bows drawn to sides, shoulder blades WARM-UP (5–8 MINUTES) jogging). down (12–15 reps).

April 2005 IDEA Fitness Journal PROGRESSION #2: • While in squat, bring ball to right shoulder, then lower to outside oppo- site knee. Keep sternum and spine up- right; ball crosses midline of body (12–15 reps). • Switch sides. PROGRESSION #3: • Perform as above, but add one-legged balance when moving out of squat (12–15 reps). Cue balance, neutral stance, steady eyes, spinal alignment, contracted abdominal wall. • Switch sides. Single-Arm Overhead Press With Medi- cine Ball PROGRESSION #1: • Stand with feet under hips, toes for- ward, hips squared. • Raise and lower right arm overhead while balancing ball in hand (12–15 reps). • Switch sides. PROGRESSION #2: • As right arm presses overhead, flex op- posite knee and raise foot off ground, balancing on one foot. Lower arm and foot in same sequence (12–15 reps). • Switch sides. After you have performed the skill sets, move on to some workout-appropriate flexibility exercises, focusing on the mus- cles trained, to complete the cooldown sequence.

Irene McCormick, MS, is the recreation and wellness director at Des Moines Area Com- munity College in Ankeny, Iowa. A national presenter, a master personal trainer and an author, she is featured in a new video titled “The Complete Guide to Foam Roller Train- ing for Athletes.”

© 2005 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

April 2005 IDEA Fitness Journal CLASS TAKEOUT BY LAURA SACHS Route to Relaxation

Teach breath control and BREATH AWARENESS hale slowly, draw your navel inward and awareness to stressed- (5–8 MINUTES) lower your chin. Keep the movement out participants. “Sit cross-legged and place the folded steady, slow and comfortable. Breathe in, edge of a blanket under your sit bones so 1 . . . 2 . . . 3 . . . 4; pause. Breathe out, 4 These days, it seems, we’re all more fa- that the front of your pelvis relaxes for- . . . 3 . . . 2 . . . 1, drawing the navel in and miliar with feeling stressed than with feel- ward and your spine is upright. You may down; pause.” Repeat four to six times. ing calm. Luckily for us, we’re designed to also sit on your heels, legs parallel, with CONCENTRIC CIRCLES relax. The breath is our route to relax- a blanket rolled under your buttocks and (5 MINUTES) ation, and our senses help to personalize between your legs.” “Lie back with knees bent and palms rest- the process. 1-minute focus: “Close your eyes and ing lightly at your navel area. Your neck The heart lifts slightly when we inhale count your breaths. An inhalation and an and lower back are comfortable and in a and drops slightly when we exhale. Be- exhalation count as 1. Focus on count- neutral position. Feel as if your navel area cause it is the only muscle in the body that ing—attend to the process of breathing.” contains a series of concentric circles. As never stops working, it has to have built-in This is an easy way to bring home to stu- you inhale, feel the circles widening; . . . as breaks. Exhalations are the heart’s resting dents just how quickly or slowly they are you exhale, feel the circles coming back to phases. When we breathe fully, particularly breathing. center. Enjoy this widening and narrow- allowing our exhalations to lengthen, we “Now, notice everything about your ing. Now, place a bolster or foam roller elicit the “relaxation response.”The fol- breath. Notice the temperature as it passes under your knees for comfort. Palms lowing exercises lead the way. through your nostrils. Is your chest lifting open, legs relaxed and rolled out.” Dis- and widening? As you exhale, feel the tribute eye pillows and blankets. ROUTE TO breath move through your throat on its 1-minute focus: “As you inhale, say the RELAXATION DETAILS journey out of your nostrils. Your ab- word soft quietly to yourself. As you ex- Vocal tone is an important part of this dominal wall presses inward as you exhale hale, say the word belly.” class, especially during the guided jour- fully. Do you feel calmer, more relaxed?” GUIDED JOURNEY ney. Entice participants with your speech; 4 X 4 (5 MINUTES) (5–10 MINUTES) the cadence and level are more inviting “Inhale for 4 counts and exhale for 4 “As you exhale, allow each and every place when you slow down and lower your counts. Pause at the top of the inhalation. where your body is touching the mat to re- voice. In this way, you set the stage for re- Don’t force your breath; simply pause. lease into the floor. Feel as if your body is pose. Check early on that everyone can Exhale, and pause at the bottom of the ex- being cradled at your heels . . . your thighs hear you, and maintain that pitch. halation. Inhale, imagining a feather . . . your buttocks . . . your shoulder blades TOTAL TIME: approximately 30 minutes floating upward, 1 . . . 2 . . . 3 . . . 4. Exhale, . . . and the back of your head. As you in- EQUIPMENT NEEDED: mats, folded imagining the feather floating downward, hale, breathe in energy. Feel this energy blankets, eye pillows or towels, bolsters or 4 ...3 ...2 ...1.” and lightness circulating through your toes foam rollers 1-minute focus: “Raise your arms over- and the tops of your feet . . . through the MUSIC:Begin in silence so that the head for 1 minute. Focus on the rhythm soles of your feet and your ankles. Inhale group can focus, and then introduce re- of your breath and any other sensations deeply, feeling this lightness move up laxing, soft music for the guided journey. you may notice. Avoid excess effort in this through your lower legs, inside out. Feel position; relax your shoulders and arms it pass through the center of your knees STRESS-FREE SCRIPT as you reach upward.” into your thighs and pelvis. On your next Begin by asking, “On a scale of 1–10, 10 SEATED CAT STRETCH exhalation, release tension from your being the highest stress level possible, how (1–2 MINUTES) pelvic area. Imagine you are filling your would you rate your tension level today?” “Release your arms and place them on pelvic bowl with your breath as you inhale. Use the following scripted cues as a guide- your thighs. Slide your legs out halfway Feel your pelvis and lower back sink into line to help your class relax. and place the soles of your feet together the mat as you exhale. Now feel as if every- CAT STRETCH (1–2 MINUTES) lightly. Place your arms behind your back, thing below your waist is floating down- “Begin on all fours on your mat. Exhale, fingers pointing away from your but- stream, gently rocking, releasing tension curving the sacrum down as your navel tocks.” If this position is uncomfortable, in- and fatigue. Experience lightness rising up reaches upward. Inhale, still initiating from struct participants to place folded blankets into your trunk area, circulating through the sacral area, and extend the sacrum out under their thighs for support. your internal organs . . . your back muscles and back. Repeat four times. Inhale and “As you inhale, reach your collarbone . . . all the way through your shoulders . . . exhale in a continuous, slow rhythm.” and breastbone to the ceiling. As you ex- your upper arms . . . your elbows . . . your

May 2005 IDEA Fitness Journal lower arms . . . and your fingers. This light- “Now, how would you rate your stress ness pervades your neck muscles . . . your level on our 1–10 scale? Do you feel re- jaw . . . your cheeks . . . and your forehead. laxed yet ready to meet whatever respon- Imagine everything above your waist is sibilities or challenges may lie ahead to- gently rocking upstream so that your day? Relaxation reinforces responsiveness. shoulder blades and the back of your head Think of a cat lying around who bounds melt into the mat. into action when necessary.” “Now imagine you are breathing with your whole body, top to bottom, inside Laura Sachs teaches yoga, Pilates, cycling and out. Breathe in energy, vitality. Exhale aerobic fitness at the University of San Fran- tension, fatigue, deep fatigue. Know that cisco, the Bay Club/Bank of America Center, whenever you need to, you can inhale Equinox and the JCC in San Francisco. She is and fill with energy. And in any moment an IDEA presenter and has recently released you can let go simply by exhaling. Gen- “Yoga Walk,” a mindful walking program on tly draw your knees to your chest and CD. For more information, visit www.body roll over to one side. Using your arm mindfitness.net. strength, push yourself up to a seated © 2005 by IDEA Health & Fitness Inc. All rights reserved. position. Reproduction without permission is strictly prohibited.

May 2005 IDEA Fitness Journal PFT 101 BY JEFFREY M. JANOT, PHD A Practical Approach to Program Design

Follow along with this case study to put • usual physical activity = low-intensity STEP 3: DETERMINING your “book knowledge” walking 3 days a week for 30 minutes APPROPRIATE INTENSITY into practice. a session Since Kevin already engages in some • VO2max (determined by a previous physical activity, it is fine to push him into submaximal cardiorespiratory fitness the higher ranges of moderate-intensity In my experience as a college professor, I test) = 38 milliliters per kilogram per exercise (60%–70% for VO2R and HRre- have learned that one of the toughest skills minute (ml/kg/min) serve [HRR]). A rating of perceived exer- a student must develop is applying knowl- Kevin is taking a vitamin supplement, tion (RPE) of 11–14 can also be used edge learned in the classroom. Learning as well as medication to help control his during exercise. Calculate Kevin’s VO2 the material (especially by rote) is the easy blood pressure. His favorite activities are range, and then convert the low-end and part. But many students struggle when walking, basketball and swimming. high-end values to kilocalories per challenged with applying knowledge in The following 6 steps will allow you to minute (kcal/min) to determine the real-life situations. The purpose of this design an appropriate cardiorespiratory workload for walking/running or cycling. month’s column is to help you apply some exercise program for Kevin. VO2 Range. VO2R: [(VO2max − resting of the basic skills addressed in previous VO2) × % intensity] + resting VO2 articles to real-life scenarios. This case STEP 1: PRE-EXERCISE First perform the calculation in paren- study will review exercise screening; risk SCREENING theses, using the information about Kevin factor identification and risk stratification; Kevin has three positive coronary artery that you gathered during the pre-exercise application of the principles of exercise risk factors (hypertension, high choles- screening. (Remember that resting VO2 is frequency, intensity, type and time (FITT); terol and positive family history), but constant for everyone at 3.5 ml/kg/min.) use of metabolic equations; and calcula- because of his age, he automatically falls 38 ml/kg/min − 3.5 ml/kg/min = 34.5 tion of caloric expenditure. into the moderate-risk category (ACSM ml/kg/min 2000). He can start a moderate-intensity Multiply by 60% for the low end, and YOUR “REAL-LIFE” CLIENT program (50%–70% VO2reserve [VO2R]) by 70% for the high end, and add 3.5: Kevin is a 46-year-old male computer tech- without physician clearance, but a physi- Low end: (34.5 × 0.60) + 3.5 = 24.2 nician who, on the advice of his doctor, has cian would have to clear him before he ml/kg/min come to your facility for an updated exercise could increase intensity. He should be High end: (34.5 × 0.70) + 3.5 = 27.7 program.His health history questionnaire referred to a dietitian for dietary strategies ml/kg/min reveals that his father died of a heart to improve his cholesterol. Kevin’s target VO2 range is 24.2–27.7 attack at 53 years old. In addition, Kevin ml/kg/min. smoked until 2 years ago. His statistics are STEP 2: GOAL Heart Rate Range. HRR (using Kar- as follows: IDENTIFICATION vonen formula): [(HRmax − HRresting) • total cholesterol = 220 milligrams per Kevin’s goals are to improve his car- × % intensity] + resting HR deciliter (mg/dl); LDL = 135 mg/dl; diorespiratory fitness by increasing his Perform the calculation in parentheses: HDL = 36 mg/dl activity with light jogging and to lower his 174 bpm − 59 bpm = 115 bpm • fasting glucose = 88 mg/dl blood pressure enough to get off medica- Figure the low and high ends by mul- • height = 6 feet 2 inches tion. According to ACSM guidelines tiplying by the appropriate percentage • weight = 225 pounds, or 102.3 kilo- (ACSM 2000), his VO2max indicates aver- and adding 59: grams (kg) age cardiorespiratory fitness, so he does Low end: (115 × 0.60) + 59 = 128 bpm • body mass index (BMI) = 29 have room for improvement. His age- High end: (115 × 0.70) + 59 = 140 bpm • resting heart rate = 59 beats per predicted HRmax (220 − 46) is 174 bpm. The target HR range is 128–140 bpm. minute (bpm) A good caloric expenditure goal for Speed. To calculate running speed on • resting blood pressure (confirmed by Kevin would be 1,500 kilocalories a week flat ground, use the ACSM metabolic physician) = 144/90 millimeters of (kcal/wk). (No client should go below equation for running and convert VO2 to mercury (mm Hg) 1,000 kcal/wk.) speed:

September 2005 IDEA Fitness Journal VO2 = (0.2 × speed) + (0.9 × speed × values. grade) + 3.5 Frequency. Kevin’s initial kcal/wk goal Duration of exercise can To calculate the low-end speed: is 1,500. He should expend about 300 be based on kcal/min 24.2 = (0.2 × speed) + (0.9 × speed × kcal/session at the least, and 500 kcal/ses- and kcal/session goal. 0%) + 3.5 sion at the most. If you set 300 kcal/session When you multiply by zero (as in the as a beginning goal, Kevin will need to exer- second part of the equation), you get zero, cise 5 days a week (5 days × 300 kcal/session change before you increase other areas. so this part of the formula cancels out: = 1,500 kcal/wk). Since he has already been Since Kevin is at a little higher risk than 24.2 = (0.2 × speed) + 3.5 exercising 3 days a week, he should be able the “average” client, it would be wise to Subtract 3.5 from both sides: to tolerate 5 days of moderate-intensity maintain this initial program until you are 20.7 = (0.2 × speed) activity to reach the goal. confident he is adapting properly. A quick Divide each side by 0.2: Time. Duration of exercise can be referral and call to his physician would be Low-end speed = 103.5 meters per based on the kcal/min and kcal/session needed before progressing further. minute (m/min) goal. You can calculate this time as a range About 6 months into the program, Divide m/min by 26.8 to convert to using the kcal/min range: Kevin should be re-evaluated using a sub- miles per hour (mph): Low-end time: 300 kcal/session ÷ 14.2 maximal cardiorespiratory fitness test, Low-end speed = 3.9 mph (Round up kcal/min = 21.1 min/session and he should return to his physician to to 4 mph for a brisk walk/slow jog.) High-end time: 300 kcal/session ÷ get his blood pressure rechecked. Set a By substituting 27.7 for 24.2 in the 12.4 kcal/min = 24.1 min/session time to meet with Kevin to review his previous formula, you can calculate the The target time range is 21–24 goals and change his program as needed. high-end speed: 121 m/min, or 4.5 mph min/session to reach the kcal/session goal. (slow jog). Since Kevin is already exercising 30 TRAINING BY THE BOOK Kevin’s target speed range is 4–4.5 mph. min/session 3 days a week, he may be able If you can follow and apply these steps Kcal/Min. Now convert VO2 to to reach the higher kcal/session goal of in your practice, you should be able to kcal/min. Use the following steps to find 350–400 kcal/session. design most any type of cardiorespiratory the low end: program for beginners. Remember, the • Multiply 24.2 ml/kg/min by 102.3 kg STEP 5: CHOOSING most accurate way to determine exercise (Kevin’s weight) to get VO2 in milli- THE TYPE OF ACTIVITY intensity and caloric expenditure requires liters per minute (ml/min): It is a good idea to stick initially with the use of VO2, so base your program 24.2 × 102.3 = 2,475.6 ml/min Kevin’s favorite activities and adjust his design upon the intensity you calculate • Divide ml/min by 1,000 to convert to program accordingly. However, it is also using this factor. You can supplement this liters per min (L/min): important to eventually expand his calculation with one of the HR methods 2,475.6 ÷ 1,000 = 2.48 L/min. options to include other recreational and/or with subjective measures such as • Multiply L/min by 5 kcal/L to get activities—such as racquetball, tennis or RPE or the talk test. When used in com- kcal/min: other sports—to provide variety and bination, these methods are far more 2.48 × 5 = 12.4 kcal/min ensure program adherence. For these effective for determining intensity than Use these same steps with a VO2 of activities, it is best for him to monitor HR any one of them is when used alone. An 27.7 to get the high-end kcal/min (14.2 and RPE to make sure he is maintaining appropriate progression plan will also be kcal/min). an appropriate intensity. a useful guide for your clients and is a The target kcal/min range is 12.4–14.2. must for long-term planning. STEP 6: PROGRESSION HRR (using Karvonen AND REVIEW Jeffrey M. Janot, PhD, is an assistant prof- Give Kevin an idea of how he should essor of human performance in the depart- formula): [(HRmax - progress through his program from a fre- ment of kinesiology at the University of HRresting) x % inten- quency, intensity and time standpoint. Wisconsin–Eau Claire. He is the technical edi- General guidelines are (1) to increase tor of IDEA Fitness Journal. Contact him at sity] intensity by about 5% when the upper [email protected]. + resting HR ranges become easy to perform, and (2) © 2005 by IDEA Health & Fitness Inc. All rights reserved. Repro- to increase volume (frequency and time) duction without permission is strictly prohibited. by about 10% each week (ACSM 2000; STEP 4: DETERMINING Heyward 2002). Remember, intensity and References American College of Sports Medicine (ACSM). 2000. APPROPRIATE FRE- volume share an inverse relationship: If ACSM’s Guidelines for Exercise Testing and Prescription QUENCY AND TIME you increase one, you should decrease the (6th ed.). Baltimore: Lippincott Williams & Wilkins. Since you have identified Kevin’s kcal/wk other. Changing just one FITT compo- Heyward, V.2002. Advanced Fitness Assessment and Exer- cise Prescription (4th ed.). Champaign, IL: Human goal and calculated his kcal/min, you can nent at a time as the client progresses Kinetics. base your frequency and time on these ensures adequate adaptation to the new

September 2005 IDEA Fitness Journal CLASS TAKE-OUT BY ROB GLICK Sample Class: Dance-Inspired Cardio

you are going to include core work; otherwise, no equipment necessary MAIN BODY MUSIC: 135–55 bpm (35–40 MINUTES) Music selection and speed depend on Combination 2 style, movement complexity and the Final Product: number of double-time rhythms used. • march forward (4 counts) ate ermedi • box step on count 5, moving back; box Int WARM-UP (6–8 MINUTES) step again on count 8, followed by a Start with a simple combination to accli- 6-count mambo (16 counts) mate bodies and to pull everyone in. • pivot turn on counts 1 and 2; chassé to Allow students to feel successful early on. the back twice on counts 3 and 4, 5 and Give students As the choreography gets more elaborate, 6; mambo on counts 7 and 8 (8 counts) an excuse to lose participants will feel less discouraged • chassé forward on counts 1 and 2; themselves in music. because they have already experienced march or turn on counts 3 and 4, 1 V- success. On the other hand, if you confuse step (4 counts) As group exercise studios fill with myriad a student in the beginning, you might lose Instruction: Teach the second half first equipment options, a class that relies only her permanently. First impressions are since the second 16 counts have the lead- on great music, a motivating instructor lasting! Include a rhythmic and dynamic leg change. Start by teaching the rhythm: and a room full of eager participants is a stretch if you feel it will help prepare the 2 counts of marching, two chassés, two refreshing change. “Dance-Inspired Car- class mentally. marches, and then a chassé and a 4- dio” blends familiar high-low steps with count march. Once the rhythm is estab- mambos, chassés, leaps, holds, kick-ball Combination 1 lished, add the directional change. The changes, turns and cha-chas for a dance- Final Product: rhythm must be set first because when like experience. When students feel that • rock behind on each side (10 counts) you add direction, participants face the they’re dancing, they lose themselves in • 6-count mambo back of the room. the sheer pleasure of moving and reap the • alternating knees (8 counts) Introduce 16 counts of marching cardiovascular benefits. This can be the • mambo chassé, double pivot turn (8 before the second half of the combo. most fun some people have all week. counts) Layer the box step on counts 5 and 8, The primary goal in a dance-based Instruction: Start by marching. Change followed by the 6-count mambo. Move class is to respect it as a cardiovascular the march to a double march right and a the first 4 counts of the marching for- activity designed to raise the heart rate; double march left, followed by 6 counts of ward, and use the box step to move however, students can still feel that they’re marching in place. Next, transform the 6- backward. Optional final layer: Add a performing. Don’t worry if you have lit- count march into a 6-count mambo. Intro- turn to the 2-count march after the for- tle or no dance background. You don’t duce alternating knees. Take it from the ward-moving chassé. have to move like Janet Jackson or Justin top; hold alternating knees for 16 counts. Timberlake (I know I can’t!). Just make Teach a mambo chassé on each side. Combination 3 sure you teach a routine that helps stu- Add a 4-count march after the chassé. Final Product: dents succeed. The most elaborate routine Change the 4-count march to a mambo • starburst 2x, extension march back goes unappreciated if no one can do it! (option: change the mambo to a pivot (8 counts) turn). Put everything together from the • grapevine, double lunge back (6 counts) DANCE-INSPIRED top. Optional final layer: Step behind on • single knee lift 2x, turn back (4 counts) CARDIO DETAILS the double march. • grapevine, double lunge back (6 counts) FORMAT: cardio dance Note: Everything in this combination is • single knee lift 2x, turn back (4 counts) TOTAL TIME: approximately 60 min- symmetrical. Introduce each movement in • chassé rock back (4 counts) utes order, teaching the 8 counts with the lead- Instruction: Teach a step out, abduct- EQUIPMENT NEEDED: a mat if leg change last. ing the leg and marching for 2 counts

September 2005 IDEA Fitness Journal (“starburst”). Repeat on the other side. which changes the lead leg. You will face Take the moves high or low to add inten- the back diagonal at the end, so teach the sity. Next, teach four grapevines, four sin- next part facing forward to establish the helpful hints gle and four double curls on each side. move. This will help ensure that everyone •Know the base moves (for Change the order so that after the sees the movement before you change example, the base move of a 6- grapevines you do the double curls first. directions. Add the movement with the count mambo and knee is a Change the order again so that you have directional change. If appropriate, add the march and knees). one double curl, two single curls, one turn after the last minimambo, but only •Recognize where the lead leg double curl, two single curls. Change the at the very end. changes, and build from there. double curl to a lunge back. Change the •Take your time breaking down order again so that the lunge back goes at COOLDOWN (5 MINUTES) the movements. the end of the grapevine, followed by sin- Teach a very simple, rhythmic routine to •Layer, layer, layer (and don’t be gle curls. Layer the single curls with a curl allow the heart rate to come down slowly. afraid to go back to an earlier that turns to the back. Spend at least 5 minutes stretching the layer). Return to the top of the sequence major muscle groups used in the work- •Make one choreography (starburst, grapevine, etc.) and finish with out. You may also incorporate 5–7 min- change at a time. 4 counts of step-touches. Introduce the utes of core work. •Don’t rush your breakdowns. chassé rock back. Go back to the top, Everyone has a dancer inside just claw- •Keep a close eye on your stu- replacing the step-touches with a chassé ing to get out. Open the door, turn up the dents; stop adding complexity rock back. Repeat on left. beat, and let everyone feel comfortable if you start losing them. moving their feet. •Enjoy the process—it’s all car- Combination 4 dio! Final Product: Rob Glick has presented at hundreds of fitness •Build natural lead-leg changes • chassé on the diagonal 3x, pivot turn conferences in more than 30 countries. The into your combinations for less (8 counts) 2005 ECA World Fitness One Body One cuing and better flow. • stomp 2x (4 counts), mambo (4 counts) World (OBOW) award recipient for Best •One way to get comfortable • chassé on counts 1 and 2, plant foot on Male Presenter, Rob is the national program teaching a dance-influenced count 3, lift foot on count 4 and place developer for Crunch Fitness and a master class is to use Latin music. You foot down on count 5; minimambo trainer for Schwinn®, BOSU® Balance Trainer can’t help but dance! on counts 6, 7 and 8 and Body Bar Systems®. Contact Rob through • minimambo 2x, turn (8 counts) his website, www.robglick.com. Instruction: Do the chassé on the diag- © 2005 by IDEA Health & Fitness Inc. All rights reserved. Repro- onal three times with the pivot turn, duction without permission is strictly prohibited.

September 2005 IDEA Fitness Journal PREVENTION & POSTREHAB BY CATHERINE LOGAN, MSPT Pregnancy and Postpartum Exercise

There is no reason health benefits from regular exercise (at Since many of the physiological and for a “pregnant pause” least three times per week). No data indi- morphological changes of pregnancy per- in your healthy pre/ cate that limiting intensity or lowering sist 4–6 weeks postpartum, prepregnancy postnatal client’s target heart rates is necessary to avoid exercise routines should be resumed exercise program. potential adverse effects. With a doctor’s gradually, based on a woman’s physical approval, some exercises may be contin- capability. Your pregnant clients may not be up to ued at intensities similar to those main- training for their first triathlon, but they tained prior to pregnancy. CONTRAINDICATIONS don’t have to skip their workouts alto- According to the ACOG guidelines TO EXERCISE gether. In fact, consistent exercise will (ACOG 1994b), a woman who does not The following conditions should be con- help clients as they prepare for childbirth have any specific risk factors for adverse sidered contraindications to exercise dur- and, later, as they return to prepregnancy maternal or perinatal outcomes can exer- ing pregnancy (ACOG 1994b): activity levels. Benefits of regular exercise cise throughout her pregnancy if she • pregnancy-induced hypertension during and after pregnancy include the takes these precautions: • preterm rupture of membranes or following (Garshasbi & Faghih Zadeh • Avoids exercise in the supine position preterm labor during the prior or cur- 2005; Mayo Clinic 2004): after the first trimester (ACOG 1994b), rent pregnancy • reduced incidence of back pain since this position can lead to a reduction • boosted energy of maternal heart rate and decrease the red flags • fewer problems with constipation flow of oxygenated blood to the baby. • increased muscle strength and a supe- • Avoids prolonged periods of motion- These symptoms rior cardiovascular condition, which less standing. are messages from your client’s can facilitate labor and delivery • Listens to her body. As the pregnancy body, telling her to slow down: • improved endurance, to prepare for progresses, there is less room for lung • fatigue the possibility of a longer labor expansion, and the pregnant exerciser • dizziness • improved mood states may “run out of breath” more quickly. • heart palpitations • reduced postpartum recovery time Realizing that decreased oxygen is • shortness of breath available, she should modify her exer- Ela Lewis, MSPT, NCS, recom- DESIGNING AN cise intensity and stop when fatigued. mends that your client “seek imme- APPROPRIATE PROGRAM • Chooses activities that minimize the diate medical advice if no fetal Dealing with many of a pre/postnatal loss of balance. The pregnant woman’s movement occurs for 30 minutes client’s hormonal, metabolic, respiratory, changing body affects her center of after exercise or if there is fetal heart cardiovascular and musculoskeletal gravity, so it is best to avoid single-leg rate deceleration.” In addition, if any changes is beyond the scope of practice movements and exercise on uneven of the following signs occur, imme- for fitness professionals. Getting your surfaces. Non-weight-bearing exer- diately terminate exercise and have client’s exercise plan approved by her cises, such as cycling or swimming, your client check in with her doctor: physician before getting started—and minimize the risk of injury. • pain in the back or pelvis then maintaining an open dialogue with • Avoids any type of exercise that car- • vaginal bleeding or fluid leakage the physician throughout the pregnancy ries the potential for even mild • preterm labor and postpartum period—is essential. abdominal trauma (e.g., downhill • headache and/or visual Any fitness professional who works skiing, contact sports). disturbance with pre/postnatal women should be • Consumes an adequate diet. During • muscle weakness or unusual pain familiar with the guidelines developed by pregnancy 300 additional kilocalories • persistent dizziness or the American College of Obstetricians and per day are required to maintain lightheadedness Gynecologists (ACOG 1994b). Of course, metabolic homeostasis. • unusual shortness of breath there are always exceptions to guidelines; • Ensures adequate hydration, appro- (e.g., prior to exercise) your client’s doctor will let you know if any priate clothing and optimal environ- • racing heartbeat or chest pain of the exceptions apply to your client. mental surroundings during exercise • uterine contractions Research suggests that during preg- to augment heat dissipation, especially Sources: ACOG 1994a; ACOG 1994b. nancy, women can continue to derive during the first trimester.

February 2006 IDEA Fitness Journal • incompetent cervix general exercise guidelines outlined • hip internal rotators • persistent second- or third-trimester above, clients should • piriformis bleeding • always breathe through exercises • adductors • intrauterine growth retardation (avoiding the Valsalva maneuver); • low back • multiple gestation • be cautious of rapid positional changes, • anterior shoulders In addition, women with certain other including bending over quickly with • pectorals conditions—including chronic hyper- the head below chest level, since these tension or active thyroid, cardiac, vascu- movements may cause dizziness; and POSTPARTUM EXERCISE lar or pulmonary disease—should be • aim for maintenance, not hypertrophy. Women can usually begin gentle and carefully evaluated to determine whether casual walking within the first 2 weeks an exercise program is appropriate. Exercises postpartum. Light upper-back exercises, Kegel Exercises. Kegel exercises strengthen heel slides and ankle pumps/circles can MODES AND the pelvic floor, preparing it for labor and also be resumed. INTENSITY OF EXERCISE delivery, and help with sphincter control. “I think patients can definitely start The appropriate mode of exercise for your • Sit comfortably with legs apart and exercising abdominals by the 6-week pregnant client depends to a great extent back supported by a chair. Keep the postpartum/post-op mark if no medical on how fit she was before her pregnancy. A abs relaxed and legs still, and contract contraindications (for example, incision previously sedentary client must begin the pelvic-floor muscles as if stopping precautions) exist,”reports Fitzgerald. “I slowly and progress gradually. Swimming the flow of urine. think some high-level patients could do it and other types of aquatic exercise are pre- • Hold for a count of 10, then relax. Per- even sooner, say at 3 weeks.” ferred for the pre/postnatal client because form multiple sets of 15–25 repeti- After a client has passed the 6-week they provide the benefit of buoyancy, tak- tions a day. postpartum period and been cleared by ing weight off the joints and allowing the • Do not perform this exercise while her physician to go back to her prepreg- client to feel more comfortable. Other pos- urinating, as this can increase the risk nancy exercise routine, the return should sibilities include yoga and Pilates (geared of a urinary-tract infection. be gradual. Pay close attention to her sub- to pregnant clients), walking, or exercise Transversus Abdominis. Your favorite jective and objective responses to exercise. on cardiovascular machines. Performing a transversus abdominis exercises—for Although most of the physiological and mix of cardiovascular, strength and flexi- example, dead bugs or bicycles—can be morphological changes are most notable bility exercises is an option. used, as long as you keep in mind the pre- for the first 4–6 weeks postpartum, many The “talk test” is useful for determin- cautions about exercising in the supine experts agree that the muscles, tendons ing intensity with a pregnant client. If she position after the first trimester. and joints do not return to their prepreg- cannot hold a conversation with you Postural Exercises. Keeping the pos- nancy state for at least 9–12 months while exercising, the intensity is too high. tural muscles strong is important to sup- (ACOG 1994a). Fitzgerald suggests, port your client’s ever-changing body. “Recovery can be maximized if the exer- RESISTANCE EXERCISE • Seated row (1–2 sets of 10–15 reps): Use cise program is designed properly for Colleen M. Fitzgerald, MD, the medical cables or tubing and modify position. those important first 6 months.” director of the Rehabilitation Institute of • Quadruped cat-cow (anterior and Chicago Women’s Health Rehabilitation posterior pelvic tilting), or quad- EXERCISE AFTER A and an assistant professor at Northwest- ruped arm/leg lift (1–2 sets of 10–15 CESAREAN SECTION ern University Feinberg School of Medi- reps): Work the core and postural After a C-section, isometric and gentle cine, advises that the “key muscles to muscles while on all fours (to avoid stretching and strengthening exercises, as strengthen are the transversus abdominis the supine position), relaxing while well as casual walking, can be started right muscles because they work hand in hand inhaling and then tightening the away unless there is heavy bleeding; pain; with pelvic floor [muscles].”In addition, muscles while exhaling. or breast infection or abscess. Fitzgerald believes that women with Squats and Lunges. These functional Ela Lewis, MSPT, NCS, a physical ther- strong transversus abdominis muscles exercises prepare the client’s body for lift- apist specializing in women’s health and will have much less postpartum muscle ing a baby, picking up toys, pushing a certified specialist in neurology, suggests dysfunction and weakness. strollers and other “new mom” activities. diaphragmatic breathing, pelvic tilts, hip Perform 1–2 sets of 10–15 reps. lifts, pelvic-floor exercises and walking. General Resistance She advises, “There should be no pain, Training Guidelines FLEXIBILITY TRAINING and the [client’s] physician should be Clients who had been strength training Feel free to use your favorite stretches for aware of any form of exercise program regularly prior to the pregnancy can the following muscle groups (3 reps, that is being started.” continue, but they should reduce inten- holding for 30 seconds each), but pay ACOG recommends that clients who sity and change positions when neces- attention to the client’s position, avoiding have had a C-section should return to sary; for example, by using the seated leg supine after the first trimester. prepregnancy exercise no sooner than 6 curl machine instead of performing a • hip flexors weeks after giving birth. Again, this prone hamstring curl. In addition to the • iliotibial band should be cleared by the client’s physician.

February 2006 IDEA Fitness Journal It may take 2–6 months before a woman feels she is completely recovered and back Resources to prepregnancy form. In 2003 the Society of Obstetricians and Gynaecologists of Canada (SOGC) and YOUR ROLE IN THE the Canadian Society of Exercise Physi- BLESSED EVENT ology (CSEP) published recommenda- Working with a pregnant or postpartum tions for exercise during pregnancy and client is both demanding and rewarding. the postpartum period (Davies, G.A.L., et If you pay close attention to the guide- al. 2003. Joint SOGC/CSEP clinical prac- lines outlined here, consider the dynamic tice guideline: Exercise in pregnancy and needs of the individual client and main- the postpartum period. Canadian Journal tain regular contact with her physician, of Applied Physiology, 28 [3], 329–41). you will have the wonderful opportunity Because the ACOG guidelines are still to guide your client safely through one of considered the standard in U.S. medical the most exciting transitions of her life. circles, to avoid any potential liability, American fitness professionals should Catherine Logan, MSPT, is a licensed physi- abide by the ACOG guidelines when any cal therapist, a Pilates instructor and a per- discrepancies exist between the two sets sonal trainer in Boston. She is the co-founder of recommendations. Nevertheless, read- of Fit to Flawless LLC, a fitness product devel- ers may be interested in checking out the opment company, and practices physical ther- newer Canadian guidelines, which were apy at Sports and PT Associates. Logan is also based on sound research. a Pilates conditioning coach for Boston Uni- versity Women’s Tennis. She can be contacted at [email protected].

© 2006 by IDEA Health & Fitness Inc. All rights reserved. Repro- duction without permission is strictly prohibited.

References and Suggested Reading American College of Obstetricians and Gynecologists (ACOG). 1994a. ACOG issues recommendations on exercise during pregnancy and the postpartum period. American Family Physician, 49 (5), 1258–59. American College of Obstetricians and Gynecologists (ACOG). 1994b.Exercise During Pregnancy and the Post- partum Period.Technical Bulletin No.189.Washington,DC. Clapp, J. 2002. Exercising Through Your Pregnancy. Omaha, NB: Addicus Books. Garshasbi, A., & Faghih Zadeh, S. 2005. The effect of exercise on the intensity of low back pain in pregnant women. International Journal of Gynaecology & Obstet- rics, 88 (3), 271–75. Mayo Clinic. 2004. Exercise: Pace it for pregnancy. www.mayoclinic.com/health/pregnancy-and-exercise/ PR00096; retrieved Nov. 15, 2005. Noble, Elizabeth. 2003. Essential Exercises for the Child- bearing Year (4th ed.). Harwich, MA: New Life Images.

February 2006 IDEA Fitness Journal prevention & postrehab by Andrew Clark & Peter Twist, MSc

The Dynamic Warm-Up Structure a warm-up that prepares your clients’ minds and muscles for vigorous activity.

The next time you are at the gym or on training session ready to meet the de- dictable) the sidelines at a game, take note of what mands of the activity at maximal inten- For strength warm-ups, begin from others around you are doing to prepare sity. The goal is to optimize performance the inside out, targeting the core muscu- themselves for activity. Some people do and reduce the incidence of injury lature first; then move from the ground nothing, simply commencing their activ- through increased muscle temperature, up. Alternatively, employ blended exer- ity of choice. Others perform short-du- muscle compliance and efficiency of cises that work both legs and upper body. ration static stretches, or a combination physiological responses (Safran et al. As the warm-up advances, increase ROM of light cardiovascular activity followed 1988). and tempo. Use whole-body exercises and by static stretching. These people may be integrate instability to achieve greater setting themselves up for decreased per- Programming focus and muscle recruitment. formance or even injury by failing to Considerations adequately prepare for the demands of The warm-up should be performed as close Sample Movement- their chosen activity (see “Pre-Exercise to activity time as possible and segue right Based Exercises Stretching and Performance” on page 44 into the main workout. Approximately 1. Cool Walk of this issue). 10–15 minutes will activate the nervous sys- Purpose: mobility through ankle, knee tem without causing fatigue. Exercises and hip joints The Demands of Activity should work both sides of the body. • Stand in athletic position (feet shoul- Vigorous activity—whether sports- or Experienced clients can perform 1 set of der width apart, core set, knees flexed fitness-related—places a number of de- 12–15 reps of about 15 exercises; beginners and weight equally distributed), with mands on the body. Sports require move- might start with 2–3 sets of 10–12 reps of hips square to intended direction of ments in multiple directions, at different five to seven exercises. movement. speeds and through various ranges of A dynamic warm-up often focuses on • Travel by performing an opposite- motion to enable participants to respond either movement or strength and stabil- arm-to-leg movement, driving knees appropriately to elements of unpre- ity. Movement drills are best for workouts high and using full extension at ankles, dictability in the environment. Many that emphasize speed, agility, quickness knees and hips. sports also require sudden changes in and conditioning, whereas strength and • Dorsiflex in preparation for heel body position; for example, when snow- stability drills are good preparation for re- strike; plantar-flex to rise on toes. boarding through moguls, cutting to run sistance training. For sports participation, Tip: Incorporate a skip for progression down a soccer opponent or reacting to a a mix of movement, strength and balance and increased intensity. hit or a fall. Improving the range of mo- is most effective. tion (ROM) across joints is just a start. For movement warm-ups, begin 2. Crane Toe Touch Muscles must be both extensible and re- slowly, moving through a full ROM with Purpose: nervous-system activation active to reduce the risk and severity of low-impact deceleration. Gradually in- through balance challenge injury and prepare for explosive efforts. crease the tempo while decreasing the • Stand in single-leg athletic position, Workout programs and exercise ROM and working to shorten the time hips square to intended direction of classes also challenge different muscle between the end of the eccentric (muscle- movement. groups at various tempos and in multiple lengthening) and start of the concentric • While balancing on one leg, slowly flex planes of movement. A mentally alert (muscle-shortening) movements. Pro- forward at waist under controlled client whose muscles and nervous system gress in the following order: tempo. are pre-aroused will be at less risk of in- 1. linear movement • Touch weight-bearing foot with hand jury and will exert more effort and 2. angled movement of opposite arm. achieve greater precision throughout the 3. lateral movement • Pause in low position before ex- workout program. 4. crossover patterns tending at hip to return to start po- A dynamic warm-up enables the ath- 5. multiple direction change (combin- sition. lete or exerciser to begin the game or ing known patterns with the unpre- • Step forward with other leg and repeat

February 2007 IDEA Fitness Journal toe-touch on opposite side. and hip and bringing ball back down absorption phase and start of next Tip: Focus on a fixed point in the dis- to chest level. bounding movement. tance to maintain stability. Tip: To progress, execute as above with a 180-degree pivot backward. Sample Strength-Based 3. Linear Lunge With Upper- Exercises Body Rotation 6. Lateral Shuffle 1. Single-Leg Balance Purpose: mobility and progressive ROM Purpose: development of lateral movement With Partner Taps in lower body; nervous-system activation patterns; progressive ROM in lower body Purpose: core stability; balance through balance challenge; rotation • Stand in athletic position, one foot an- • Partner A stands in single-leg athletic through core chored at medial edge of other foot, position. • Stand in single-leg athletic position, weight balanced between both legs. • Partner B applies taps to Partner A’s hips square to intended direction of • Flex hips and quickly shift weight to body at various heights and loca- movement. trail leg (opposite to intended direc- tions, while Partner A makes small • Step forward into lunge position and tion of movement), initiating move- adjustments to maintain balance be- progressively rotate upper body over ment from forceful extension of ankle, fore next tap. front leg. knee and hip of trail leg. Tip: Partner A should focus on a fixed • Pause in low position before stepping • Reach laterally with lead foot, absorb- point in the distance to help maintain forward with opposite leg and rotat- ing direction change through linked- balance. ing in opposite direction. system flexion of ankle, knee and hip. Tips: Rotate upper body, including • Stabilize at perfect point of balance 2. BOSU® Balance Trainer shoulders, as a whole. Avoid flexing for- and move to next shuffle step. Push-Up With Self-Shaking ward at waist while rotating. Tip: Avoid vertical displacement by stay- Purpose: core stability; recruitment of ing at one height throughout movement. shoulder stabilizers 4. Reach-and-Pull Back Pedal • Lie prone in push-up position with Purpose: mobility and progressive ROM 7. Lateral Crossover Squat hands on BOSU trainer, flat side up. in lower body; nervous-system activation Purpose: development of lateral crossover • Using a consistent tempo of 2 seconds through balance challenge movement patterns; progressive ROM in up and 2 seconds down, perform • Stand in split squat position, right leg hips and gluteals push-ups while shaking BOSU side to back, hips square. • Stand in athletic position. side and forward and backward. • With minimal vertical displacement • Moving laterally, cross left leg in front Tips: To increase intensity, narrow base (staying at same level), reach back of right leg, moving down into low of support by bringing feet closer together. with left leg while cycling arms, end- position. To decrease intensity, widen base of support. ing up in split squat with right leg for- • Rotate to return hips and chest to ward. square position before stepping into 3. Partner Cooperative • Repeat movement while traveling athletic position with left leg in lead. Towel Row backward. • Continue, alternating legs. Purpose: nervous-system activation; re- Tip: Maintain shoulder width foot Tip: Avoid flexing forward at waist cruitment of shoulder stabilizers placement with each step. while striving to keep hips and shoulders • Two partners stand in athletic posi- square. tion, each grasping one end of towel. 5. Open Sumo Squat With • Partner A performs rowing motion by Overhead Press 8. Lateral Bound and Stick flexing at elbow, bringing hands in Purpose: linked-system ROM through Purpose: transitional balance; ability to close to rib cage and finishing at ster- upper and lower body (facility for se- decelerate num level, with scapulae retracted. quentially linking joints and muscles • Stand on one leg, chest up and knee • Partner B provides resistance by ex- along kinetic chain); coordinated nerv- flexed. tending at elbow. ous-system activation from lower to up- • With arms leading, extend at ankles, • Partners reverse roles. per body knees and hips to bound out at 45 de- Tips: Avoid flexing forward at waist. • Stand in athletic position, medicine grees onto opposite leg. Partner B should provide enough resist- ball held with two hands at chest • Flex at ankles, knees and hips to ab- ance to challenge movement without height. sorb landing and maintain balance. breaking down Partner A’s mechanics. • Simultaneously extend at ankle, knee • Continue, alternating legs. and hip into tall position while ex- Tips: Dorsiflex at ankle prior to land- 4. Single-Leg Squat to tending arms to lift ball overhead. ing to provide a stable base for absorbing Contralateral Dumbbell • Pivot on front foot to open 180 de- force and producing force in opposite di- Overhead Press grees before lowering back into ath- rection. To progress, link each bound with Purpose: nervous-system activation; bal- letic position, flexing at ankle, knee the next, decreasing time between end of ance challenge; linked-system strength

February 2007 IDEA Fitness Journal • Stand in single-leg athletic position, holding dumbbell at shoulder height how effective is in hand opposite to standing leg. static stretching? • Initiating power with loaded leg, triple-extend at ankle, knee and hip A traditional warm-up procedure often while simultaneously pressing dumb- uses brief linear cardiovascular work bell overhead. to “break a sweat” and then follows • Pause in top position before linking that with static stretching. The aim is lowering phase of dumbbell with return to raise the core temperature of the to low athletic position of lower body. body while increasing the delivery of Tip: Aim for fluid linking of upper and blood to the working muscles. But lower body. during the static-stretching phase, the body begins to remove excess body Andrew Clark, CSCS, is the vice president of heat, so the increase in body temper- education and a senior conditioning coach for ature from the initial aerobic warm-up Twist Conditioning Inc. is lost. Even a layperson might won- der how holding stretching poses Peter Twist, MSc, CSCS, is an 11-year veteran could prepare the mind and muscles strength and conditioning coach for the for explosive, dynamic action. National Hockey League’s Vancouver Indeed, current research supports Canucks, and president and CEO of Twist that preactivity static stretching Conditioning. serves to shut the body down, slow-

© 2007 by IDEA Health & Fitness Inc. All rights reserved. ing nervous-system activity, elongat- Reproduction without permission is strictly prohibited. ing muscle fibers and allowing the body to cool off—leaving the athlete References ill-prepared to jump into dynamic ac- Fowles, J.R., Sale, D.G., & MacDougall, J.D. 2000. Reduced strength after passive stretch of the human tivity. Decreases in motor unit activa- plantarflexors. Journal of Applied Physiology, 89 (3), tion and firing frequency and altered 1179–88. reflex sensitivity are suggested as Safran, M.R., et al. 1988. The role of warmup in mus- cular injury prevention. American Journal of Sports the mechanisms of stretching- Medicine, 16 (2), 123–29. induced decreases in force production (Fowles, Sale & MacDougall 2000). A pre-activity program should set up the participant to mentally and physically handle best outputs, and static stretching does not accomplish that goal.

February 2007 IDEA Fitness Journal