THE MONTHLY JOURNAL of THE

Theresourceforhealthfitnesscoachingphysicaleducationamprecreation

professionals

Issue18October2011

Create a niche KNOW TRAIN RETAIN

Mature Health amp FitnessbyCammyDennis

Inclusive FitnessbyJenniferGreene

NutritionbyNancyClark

Training Guidelines and ProgramsbyGregMaurer

Achieving Your Personal BestbyJamesMcPartland

Growing Your PT ProfitsbyCaseyConrad

Across the GamutbyTammyPetersen

FROM THE EDITOR

ldquoLearning is not attained bychance itmustbe sought forwithardor and attended to with dili‐gencerdquo

AbigailAdams(1780)WifeofJohnAdams

(1744‐1818)

By now all are back into the latesummerfall routines school traf‐fic football Learning for manyagainbecomestheprimaryfocusoflifesactivities Inyourstatushow‐ever as a professional trainer it iswise tohave learningasaprimaryfocus year round Alas though somuchtolearnsolittletimetodoso

Thisisoneofthechallengesofbeingaprofessionalorratheroneoftherewardingopportunities

Topics thismonth thatwill enlighten andpossibly surpriseinclude dimensions of wellness maximizing training resultswithout increasing training time addressing low back painweight‐losstacticscopingwithalearningdisabilitycorecom‐petenciesofsellingpersonaltrainingandtrainingonsoftsur‐facesEnjoyandlearn

BeknowledgeableBesuccessful

Pete

PeteBazzelEditor‐in‐Chief8009577348PeteAAHFinfowwwAAHFinfo

wwwAAHFinfo ndash News You Can Use

If you find an article inHealth and WellnessAcross the Gamut of Lifethatyoufeelwouldbebenefi‐cial toa friend familymem‐ber or co‐worker all youhave to do is forward thislinkwwwAAHFinfotothatpersonthroughemail

We welcome your feedbackabout the contents of thisjournalandencourageyoutosubmit topics that are ofinterestto

Peteaahfinfo

We are committed to ourmission of providing educa‐tion and training for healthfitness physical educationand recreationprofessionalsacrosstheGAMUToflife

HaveaquestionWantmoreinformation on a specifictopic

AsktheExperts

SubscribetotheFREEeJournal

GAMUT Issue 18 October 2011

FROM THE EDITOR

ldquoLearning is not attained bychance itmustbe sought forwithardor and attended to with dili‐gencerdquo

AbigailAdams(1780)WifeofJohnAdams

(1744‐1818)

By now all are back into the latesummerfall routines school traf‐fic football Learning for manyagainbecomestheprimaryfocusoflifesactivities Inyourstatushow‐ever as a professional trainer it iswise tohave learningasaprimaryfocus year round Alas though somuchtolearnsolittletimetodoso

Thisisoneofthechallengesofbeingaprofessionalorratheroneoftherewardingopportunities

Topics thismonth thatwill enlighten andpossibly surpriseinclude dimensions of wellness maximizing training resultswithout increasing training time addressing low back painweight‐losstacticscopingwithalearningdisabilitycorecom‐petenciesofsellingpersonaltrainingandtrainingonsoftsur‐facesEnjoyandlearn

BeknowledgeableBesuccessful

Pete

PeteBazzelEditor‐in‐Chief8009577348PeteAAHFinfowwwAAHFinfo

wwwAAHFinfo ndash News You Can Use

If you find an article inHealth and WellnessAcross the Gamut of Lifethatyoufeelwouldbebenefi‐cial toa friend familymem‐ber or co‐worker all youhave to do is forward thislinkwwwAAHFinfotothatpersonthroughemail

We welcome your feedbackabout the contents of thisjournalandencourageyoutosubmit topics that are ofinterestto

Peteaahfinfo

We are committed to ourmission of providing educa‐tion and training for healthfitness physical educationand recreationprofessionalsacrosstheGAMUToflife

HaveaquestionWantmoreinformation on a specifictopic

AsktheExperts

SubscribetotheFREEeJournal

GAMUT Issue 18 October 2011

INSIDE THIS ISSUE

Subscribe to the FREE e‐Journal 2 GAMUT Issue 18 October 2011

Wellness for Optimal Aging 3Mature Health amp Fitness article by Cammy Dennis BS CPT

Exercise Guidelines for Clients with Lower Back Pain 7Inclusive Fitness article by Jennifer Greene MS

Why Is Weight Loss So Hardhellip 9Nutrition article by Nancy Clark MS RD CSSD

Soft Surface Training Part One 11Training Guidelines and Programs article by Greg Maurer BS CPT (ACE and NASM)

The Gift of Dyslexia 13Achieving Your Personal Best article by James McPartland BS

Five Sales Keys to Selling More Personal Training 15Growing Your PT Profits article by Casey Conrad BA JD

High Blood Cholesterol 17Across the GAMUT article by Tammy Petersen MSE

Ask the Experts159 19

References 27

Back to Table of Contents

Health and Wellness Across the Gamut of LIFE is published by the American Academy of Health and Fitness LLC located inTonganoxie Kansas 66086 Copyright 2010‐11

wwwAAHFinfo ndash Ne

Wellness for Optimal Aging

by Cammy Dennis BS CPT (ACE and AFAA) is Fitness Director for On Top of the World Communities Inc a 55‐plus adult community and The Ranch Fitness Center and Spa

Contact info

If I asked ten different people for their definition ofldquowellnessrdquoIrsquomsureIwouldgettendifferentanswersThere is no universal definition of wellness Yetthoughdefinitionsvarythereisacommonsetofchar‐acteristicsWellnessisanactiveprocessinvolvingper‐sonal lifestyle choices ldquoa quality or state of beinghealthy in body andmind especially as the result ofdeliberateeffortrdquo(1)

WellnessisamultidimensionalstateWeoftenthinkofourhealthasbeingconnectedtoonlyourphysicalselfThismodelofhealthisprimarilyreactiveWegetsickWegotothedoctortorestoreourhealthWellnessonthe contrary has a proactive approach encouraginglifestylebehaviorsthatpreventillnessanddiseaseandsupportemotionalwellbeingDiscussedherewillbetheInternationalCouncilonActiveAging(ICAA)well‐nessmodelThesevendimensionsofwellnessbeingPhysical Social Emotional Spiritual EnvironmentalIntellectualandVocational

Asweexplorethiswellnessmodelunderstandingtheconcepts of biological age (or functional age) versuschronologicalageiscriticalWemusttakecautionnottodefineourselvesintermsofourchronologicalageIfweallowthemessageswearebombardedwith inthemedia(age=decline)orworseengageinnegativeself‐talkourselveswestarttobelieveourlimitationsaregreaterthanourcapabilitiesToageoptimallywemustembraceallofthewellnessdimensionsstayingactiveandengagedinallwearecapableofdoingReg‐ularphysicalactivitystrongsocialconnections intel‐lectualchallengeandanacceptanceofchangeareallimportant

We know thatphysical capacity declines with ageAgingactivelyhelpstomaintainahealthybodycom‐positionwhichcanpreventillnessanddiseaseRegu‐lar physical activity also supports strength stabilitymobilityandmoreimportantlyindependenceSeden‐tarylifestylesontheotherhandacceleratethelossofleanmassandthegainoffatLessmuscleandmorefatisadeadlycombinationmakingussusceptibletodis‐

ease impairment and the likelihoodof fallsA greatcomparativeofbiologicalageandchronologicalageinrelationtophysicalwellnessispresentedbyDrJosephSignorileinhisbookBendingtheAgingCurveHeillus‐trates thatwe can significantly diminish age relatedchangesandinfactlsquobendrsquothedownwardslopeoftheagingcurveinourfavorbyembracingphysicalactiv‐ityDrSignorilepointsoutthatldquoWehaveengenderedintheAmericanpopulationanenvironmentoffailureRatherthanhelpingthepublictoseeexerciseasatwo‐for‐one special providing both health benefits andrecreationwehavemadeitasecondjobthatapersonmust complete every day or be considered a fail‐urerdquo(2)Asfitnessprofessionalsitshouldbeourcall‐ing to assign the appropriate exercise prescriptionboth physically and psychologically Exercise shouldbearewardnotpunishmentandweneedtohelpourclientsandstudentsexperiencephysicalactivityinthiscapacity

AsweagethereareinevitablephysicalchangesThesechangescanleavematureadultsfeelingalossofcon‐trolovertheirbodiesandtheimpactthishasontheirlivesThefearoffallingisaperfectexampleofthisInattempttoavoidfallingmanywillrestricttheiractivi‐tiesLessactivitythenresultsinacceleratedmusclelossand an increased risk of falling As practitionersweshouldidentifythisfearandimplementprogramsthatpromotefallprevention

AtOnTopoftheWorldCommunitiesIncinOcalaFLa55‐plusactiveadultcommunityourmessage isveryclearldquoWeunderstandtherisksandfearoffallingandweareheretohelprdquoOurfallpreventionprogramsarevery well attended and we attribute this success tomulti‐dimensionalofferings

1 Freebalanceassessmentsonaweeklybasisallowustoconnectwithindividualsonaverypersonallevelenablingustogaintheirtrustandallowustoadvisewithanappropriateactivityplan

ws You Can Use 3 GAMUT Issue 18 October 2011

Back to Table of Contents

MATURE HEALTH amp FITNESS

2 Fallpreventionsseminarsinasettingthat isnotaffiliated with the fitness center realizing thatmanyarefearfuloflsquoexercisersquoandwouldfeelmorewelcomeinaclassroom

3 Fallpreventionclassesthatsupportseveralwell‐ness dimensions including gain in strength andconfidencePlustheclassprovidesasocialoutletanditalsoservesasasupportgroup

Thesocialemotionalandspiritualdimensionsofwell‐nesshaveatremendousinfluenceonthehealthofourmindsTheagingprocessbringsaboutgreatchangeretirement relocation andpossibly the lossof lovedonesTheabilitytomanageandconstructivelydirectfeelingsduringatimeofgreatchangeisverychalleng‐ingandhastremendousinfluenceoverhappinessAsfitnessprofessionalswecanhelppeople toseewhatthey are still capable of achieving by shifting theemphasis towhat they can do and away fromwhattheycanrsquotdoThepowerofthemindshouldneverbeunderestimated ldquoOur state of mind influences ourstateofwellnessrdquo(3)Agingoptimallymeansembrac‐ingandcelebratingwhereweareinlifersquoscycle

Maintaining social connections is very importantStudies demonstrate that strong social ties help toboosttheimmunesystemandareapredictoroflon‐gevity Identification is sometimes lostwhenchildrenhavegrownmovedonandcareershavecometoanend Societal views of aging can be very polarizingwhichalsoinfluencesselfperceptionAhealthysocialnetworkoffamilyandfriendsestablishesthatweareconnectedtosomethingimportantandhaveasenseofworth

SpiritualwellnessisverypersonalSpiritualityisnotrestricted to formal religions but rather embracespracticesthatsupportpsychologicalwellbeingItrsquosnowonder in a culture frenzied with stressors mind‐bodyfitnessprogramminghasbecomeextremelypop‐ularStressinexcesshasanegativeeffectonthemindandbodyProgrammingforspiritualwellbeingfosters

relaxationandpracticeskillsetsthatenableustocopewithlifersquosstressorsSpiritualpracticeshelpquiettheldquochatterrdquo in themindprovidingacalmingeffectandrestoringinner‐peace

Environmentalwellness refers toways thatweuseour natural surroundings to promote physical andemotionalwellbeingaswellasimplementingeco‐con‐scious behaviors to help preserve the environmentThe experience of being active outdoors has a verypositiveeffectonphysicalandmentalhealthNaturehasawayofinvigoratingandinspiringyetitalsopro‐videsasoothingeffectthatencouragesrelaxationandstress reduction Along with admiring the beauty ofnaturemakingchoicesthatreflectkindlyonthepres‐ervationofldquomotherearthrdquoallowustofeelasenseofpurposecontributingtosomethingimportant

Intellectual and vocational wellness keeps usengagedincreativepursuitsandprovidesstimulatingactivity for our minds Maintaining skills problemssolvingandstayingproductiveallowustofeelsatisfiedandfulfilledAlthoughretired therearemanypeoplewhocontinuetousetheirvocationforparttimeworkvolunteerworkorevenasmentorsandteachersVol‐unteerwork is especially rewardingwith the addedbenefitofkeepingpeopleactivestudiesindicatethatvolunteerismhasapositiveeffectonreducingfrailtyExperts confirm that we can grow brain tissuethroughoutthecourseofourlivesEmergingscienceonbrainhealthcontinuallyadvancesourunderstand‐ingofdementiaandsupports thesloganldquoUse itandkeepitrdquo(4)

In summary wellness is a multifaceted proactiveapproachtosupportingthehealthofbodyandmindAsprofessionalswhotouchthelivesofagingadultswehavethepowertopositivelyinfluencetheefficacyofoptimalagingItcanandshouldbeatimeofpositivegrowthandexpression

References

ContactCammyatcammy_dennisotowflcom

Back to Table of Contents

Subscribe to the FREE e‐Journal 4 GAMUT Issue 18 October 2011

wwwAAHFinfo ndash Ne

Exercise Guidelines for Clients withLower Back Pain

by Jennifer Green BS in Health Fitness and Rehabilitative and Preventative Programs MS in Clinical Exercise Physiology She is a Visiting Information Specialist at the National Center on Physical Activity and Disability (NCPAD) Contact info

Lowerbackpain(LBP)isoneofthemostwidelyexperienced health‐related problems in theworld The lifetime prevalence of experiencingLBPisbetween58and70ofthepopulationinindustrialcountriesandtheyearlyprevalencerateisbetween15and37Lowerbackpaincanbedefinedaspainanddiscomfortlocalizedbelow thecostalmarginandabove the inferiorgluteal folds and may or may not beaccompanied by pain in the legs The mostcommon form nonspecific LBP is defined aslower back pain not attributed to a knownpathology (due to such factors as a tumorosteoporosis inflammation etc) This type ofpain may have a sudden onset and ischaracterizedbyvariabilityintermsofitsimpactand recurrent episodes Painmay stem from avariety of spinal structures including musclesjoints and discs Regardless ofwhether pain isthe primary pathology or the symptom of anacute injury the consequences of pain aresignificant for the individual Someof themostcommonconsequencesofpainaretheproblemof reoccurrence loss ofwork increased use ofhealth care services (including developing adependency on prescription pain killers) andreduced health‐related quality of life Evidence‐based guidelines for LBP unanimously suggestthat individuals suffering from lowerbackpainshouldbeeducatedandgiveninformationabouthow it isnotonly safe to remainactive and tocontinue working with appropriatemodificationsbut thatdoingso improves long‐termoutcomes

One of the key influences on your clientsapproach to exercise will be individual beliefsabout lower back pain Some people with LBPdeem this to beminor and inconvenient Theywill often choose to ignore it and go aboutperforming their usual program On the otherhand others will stop their daily activities andseekprofessionaladviceIfpainisaggravatedbycertainexerciseactivities it ishighly likely thatsomepersonsmayavoidtheactivitiesthattheyanticipate will cause pain Therefore thecapacity to exercise may be significantlycompromised by the degree to which peoplereacttolowerbackpain

Most occurrences of LBP do not requiretreatment and atmostminormodifications ofan intense physical activity program will beneededforacoupleofdaysForsignificantacutepain (less than three months in duration) inwhichpainandinjuryarerelateditislogicaltomodifyactivitytemporarilypotentiallytreatthepain and be guided by pain intensity anddurationasnormalexerciseisresumedAnearlyas possible return to normal exercise activitiesshouldbeencouragedandanyguidancetorestshouldbeaccompaniedbyadviceaboutexerciseresumptionForchronicorrecurrentLBP(morethanthreemonthsinduration)painfrequentlypersists but is not indicative of ongoing tissueinjuryandthereforecannotbeusedasaguidetoadjust exercise management Healthprofessionalsshouldaddressthemisconceptionsorfearsaboutexerciseoractivityasasourceoffurther pain It is appropriate to motivate and

ws You Can Use 5 GAMUT Issue 18 October 2011

Back to Table of Contents

INCLUSIVE FITNESS

guide the individual to resume activity Forchronic nonspecific pain exercise and activityarestronglyrecommended

Numerous studies have shown that exercise issignificantlymore effective than rest for lowerbackpainThereisalsosupportingevidencethatno single specific exercise regimen is superiorTherefore exercise guidelines for individualswithlowerbackpainaresimilartotheguidelinesestablished by the American College of SportsMedicine (ACSM) for apparently healthypopulationswithproperadjustments

Thegoalsofanexerciseprogramforindividualsafflictedbylowerbackpainshouldbetoimprovehealth and well‐being enhance exercisetolerance and avoid debilitation caused byinactivity Exercise modalities that diminishstresstothelowerbackshouldbestartedduringthefirsttwoweeksofacuteLBPDuringtheacutestage of severe LBPmovements specifically forhipandbackmusclescanbedelayedforatleasttwo weeks The intensity should be low withgradual increases in intensityanddurationForthose with chronic LBP exercise intensity andduration should also be progressed graduallyover time rather than pain‐contingent This isparticularlyvitalinindividualswhoareworriedofre‐injuryFinallygiventhatadherencetoanyexercise or activity regimen is essential ifbenefitsaretodevelopitiscrucialthatexerciseor activity prescriptions consider clientpreference

Strengthtrainingshouldfocusoncoreandtrunkstability Lower back muscles work in

combination with abdominal muscles and thequadratustosupportthespineandgivegreaterrangeofmotionMusclesofthelowerbacktendtofunctiondifferentlythanmanyothermusclesinthebodyandaremainlystabilizersprovidingthe body with support and stability It issuggested that clients under the age of 50perform 10‐15 repetitionsday and those overage50perform8‐12repetitionsdaytwodaysperweekThegoalsofthistypeoftrainingshouldbe to increase abdominal strength as well asboost lumbarextensorstrengthSomecommonexamplesofstrengthactivitiesusedforLBPareback extensions good mornings pelvic tiltsuperman side bends and the stiff leg dead liftamong many others Flexibility should onlyincludestretchingexercisesthatdonotincreaselower back pain Clients should focus onstretching each muscle for 2 minutesmusclegroup Clients should hold the position for 3repetitions for10secondseachFinallyaerobictrainingshouldbemodifiedtoyourclientslimitswithlowerbackpainThecardiovascularportionof the exercise prescription should at leastconsistofabriskwalk3‐5daysweekanda1‐minutechairsit‐to‐standexercise2‐3daysweek

References

ContactJenniferatgreen1jnuicedu

Back to Table of Contents

Subscribe to the FREE e‐Journal 6 GAMUT Issue 18 October 2011

wwwAAHFinfo ndash Ne

Why Is Weight Loss So Hardhellip

by Nancy Clark MS RD who counsels both casual and competitive athletes in her private practice at Healthworks in the Boston area and is author of Nancy Clarkrsquos Sports Nutrition Guidebook Contact info

Howtoloseweightisthenumberonereasonath‐leteschoosetomakeanutritionappointmentwithmeTheyexpressfrustrationtheyldquocannotdosome‐thingassimpleasloseafewpoundsrdquoWhilefewofmyclientsareobesetheirfrustrationsmatchthoseofdietersinthegeneralpopulation

At a conference presented by Harvard School ofPublic Health Harvard Medical School and theBoston Nutrition Obesity Research Centerresearchersaddressedsomeoftheissuesthatcon‐tributetodifficultylosingweightPerhapsthefol‐lowing highlights might offer insights if you areamongthemanyathleteswhostrugglewithshed‐dingsomeunwantedbodyfat

Why gaining weight is easy

TothedetrimentofourhealthwearelivinginafoodcarnivalNowondertodayskidsenteradulthood 20 pounds heavier than in 1960Bythetimekidsare4to5yearsold60ofthemhavelosttheabilitytoself‐regulatefoodintake

MostpeoplebelievethatobesityisamatterofwillpowerbutitrsquosnotthatsimpleForexam‐ple in obese people the brainrsquos response tofoodaromasandflavorsisoftenbluntedCom‐paredtoleanpeopleobesepeopleneedmoreof a food to experience a positive brainresponse

When stressed obese people (more so thantheir lean counterparts) seek high fat foodssuchaschipsicecreamfriesandsoon

ImpulsivityagenetictraitisariskfactorforobesityThatisobesepeople(morethantheirlean counterparts) tend to impulsively eatletssaythewholeplateofcookies

Foodadvertisementsaredesignedtoencour‐ageimpulsiveconsumption

Food advertisers know that marketingldquoworksrdquoandkidswhowatchTVareaprimetargetTheaveragechildseesapproximately13foodadsadayontelevisionMostofthesefoods advertised are high in sugar salt andsaturatedfat

Research with children whowatched televi‐sion with four ads for food ate 45 moreGoldfish Crackers (100 caloriesmore)whenexposed to the ads for food as compared towhen theywatched fourads forgamesThekidswho liked the tasteofGoldfishateevenmorecalories

Foods marketed with a character (such asScooby‐Doo) sell better Fifty‐twopercent ofpre‐schoolers said the character‐food tastedbetterascomparedto38whosaidittastedthesameand10whosaidfoodwithoutthecharactertastedbetter

The average diet is loadedwith sugar satu‐ratedfatandsodiumItcausesobesityinratsThatisratsfedstandardratchowmaintaineda normal weight But rats fed an averagehuman diet ended up overweight‐untilresearcherstookawaythatfoodTheratsthenlostweightwhentheyreturnedtoeatingratchowTherersquoslittledoubtthatfatssugarandsaltstimulateustoeatmorethanweneed

Whenthecaloriesarelistednearafoodasishappening in many fast food restaurantssomepeoplechoosethefoodswithhighercal‐ories believing it will be yummier Thatresponse certainly negates the intention ofthecaloriecampaign

Peoplemakeanaverageof200foodchoicesinadayAll thesedecisionscandeplete limitedmental ldquoresourcesrdquo that govern self‐regula‐tion Thatrsquos one reasonwhy at the end of ahectic day you canmore easily overeat You

ws You Can Use 7 GAMUT Issue 18 October 2011

Back to Table of Contents

NUTRITION

lackthementalresourcestosayldquonordquotothattemptingcookiehellip

Thefoodindustryrsquosbottomlineisalwaysprof‐itsWhenPepsistartedmarketingmoreofitshealthyproductssalesoftheunhealthyprod‐uctsdroppedThestockholderscomplained

Weight loss tactics So whats a hungry athlete to do

Drugsarenot theanswerNosafeandsuccessfulweight‐loss drugs have been developed and noneareinsightinthenearfutureDrugsthatregulateappetitealsoimpactmanyotherregulatorycentersandcreateundesiredsideeffectsHenceweneedtolearnhowtomanagetheobesityproblematitsrootsThatmeanspreventexcessivefatgaininthefirstplacestartinginchildhoodHereareafewtipsonhowtodothis

YoucanreduceyourfoodintakebyusingyourimaginationThat is if you imagine eating afoodletssayicecreamyoucanendupeatinglessofit

Technology offers a glimmer of hope in thebattle of the bulge A free application for I‐phonescalledLoseIthascreatedathrivingweight loss community asmeasured by 75million free app downloads since October2010 The web version wwwLoseItcom isjust aspopular LoseItmembers can conve‐nientlyandeasilytracktheirfoodandcalorieintake

AlsoLoseItincludesasocialnetworkDietersseem to prefer online support from peoplethey do not know as opposed to involvingtheir family and friends with their dietingprogress (or lack there of) LoseIt socialgroups are created based on goals Dieterscan easily (and anonymously) connect withand get support from others with similargoalsInfactthebestpredictorofweightloss

successwithLoseItishavingthreeormoreLoseItbuddies

Food advertisements are designed to triggercertainpleasurecentersForexampleMcDon‐aldrsquos is associated with happiness We nowneedtolearnhowtoadvertisehealthyfoodsThe baby carrot campaign to ldquoeat lsquoem likejunkfoodrdquohasboostedsales10includinganewdemandforbabycarrotsinschoolvend‐ingmachines

Wecanchangeourbraincircuitsbysubstitut‐ingfoodwithotherstimulisuchasexerciseExercisedoesmorethanburncaloriestocon‐trolweightexercisechangestherewardsys‐temsinthebrain

Exercisesupportsself‐controlThatispeoplewhoexercisehavegreatercontroloverwhatthey eat They also have more control overstickingwiththeirexerciseprogramSuccess‐ful exercisers are able to make exercise ahabitandnotachoiceHavingonelessdeci‐siontomakebolsterstheirmentalresourcessotheycancopebetteroverall

Afinalthought

Somehowweneed tochange theperception thateatingfoodsloadedwithsugarsaltandsaturatedfats gives us satisfaction A few years ago wechangedtheperceptionthatsmokingissatisfyingParents stopped smoking when kids came homeandsaidldquoMomDadpleasedonrsquotsmokerdquoTodayweneedkids to start saying ldquoMomDadpleasedonttakemetoMcDonaldrsquosrdquoWillthatdayevercomehellip

ContactNancyatwwwnancyclarkrdcom

Back to Table of Contents

Subscribe to the FREE e‐Journal 8 GAMUT Issue 18 October 2011

wwwAAHFinfo ndash Ne

Soft Surface Training Part One

by Greg Maurer BS Exercise Physiology CPT (ACE and NASM) an Associate Partner with New Paradigm Partners health club consulting firm

Contact info

SoftSurfaceTraining(SST)isemergingasadistinctcategory providing unique benefits SST refers toany form of conditioning where traditional exer‐cisesmovementsoractivitiesarechallengedusingasoft oscillating surfacewhich creates an increasedbalance‐challenge It is important to note that SSTpresentssomechallengesintermsofunderstandinghowtoimplementthisapproachwithparticularcli‐entswithdifferentfitnesslevelsgoalsandstabiliza‐tionabilityTogainanunderstandingofthiscategorywewill review theconceptof trainingonunstablesurfacesfocusinguponthedevelopmentofstrengthbalancecorestabilityandcoreactivationassociatedwithSSTNextwewillreviewthebenefitsandrisksofSSTforcardiovascularconditioningandreductionofimpactandassociatedinjuriesThenwewilltakealookatanemergingmodalitythatbringstogethersomeofthebestfeaturesandbenefitsofSSTwhileminimizingmanydeterrents

Review of Unstable Training

Trainingonunstablesurfacesowesmostofitsdevel‐opmenttorehabilitationwhereitoriginatedTherearemanyunstabletrainingsurfacesincludingphys‐ioballsfoampadsinflatedrubberdisksandBosursquosThese surfaces are used on the training floors ofmostgymsTheideabehindunstabletrainingisthatinconsistentmotionstimulatessensoryapparatusinthemusclesandjointsleadingtoincreasedsensoryinputandincreasedmuscleactivation Inadditionthesemovementscausemusclesonbothsidesofthejoint to co‐contractCo‐contractionoccurs tosomeextentduringvirtuallyallmovementWhenwesig‐nificantly increase co‐contraction the result isincreasedjointstability

Increasedco‐contractionsfromunstabletrainingcanbeveryusefulinthetreatmentofankleinsta‐bilityandlumbarspineinjuryThefitnessindustryhasadoptedtheconceptsofunstable training from

rehabilitationHoweverwhenweuse a conceptdevelopedforrehabilitationweneedtocarefullyevaluatehowandwhentousethisapproachinhealthyorathleticpopulations

For example many trainers have clients performshoulder presses while sitting on a physioball orstandingonaBosu to increasecoremuscleactiva‐tion However this does not produce the desiredresultStudiesshowthatdoingshoulderpressesonan unstable surface do NOT increase core muscleactivationversusthesameexercisedoneonastablebench

The reason for this result is that balanced verticalforces inalignmentwith thespinedonot increasecoremuscleactivitymdashregardlessofinstabilityofthesurfacetheexerciseisperformedonHowevertheuseofasymmetricalloadinglikedoingaonesidedshoulderpressdoesincreasecoreactivationbutthisisnotincreasedfurtherbybeingonanunstablesur‐face

Horizontallimbmovementsalsoincreasecoreacti‐vationbutthereisnotalotofevidencethataddinganunstablesurfaceincreasesthisbenefit

When it comes to lumbar stabilization researchshows that exercises doneon balls in a horizontalposition (face up or face down) do increase coremuscleactivity Soexercises likecrunchesbridgespush‐upsandpush‐upsonanunstablesurfacewillresultinincreasedcoreactivation

When it comes to absolute force production per‐formingexercisessuchasbenchpressesandsquatsonanunstablesurfacesignificantlydecreasesforceproductionanddoesnotassistinthedevelopmentofabsolute strength So when training for increasedstrengthperformingexercisesonstablesurfacesisabetterchoiceThissamethingistruewhenworkingonincreasingsprintingspeedbecausetrainingonahighly unstable surface increases ground contact

ws You Can Use 9 GAMUT Issue 18 October 2011

Back to Table of Contents

TRAINING GUIDELINES AND PROGRAMS

time and force productionwhich inhibits accelera‐tionHoweverdoingspecificdrillsonafirmsurfacethatprovidesslightreboundasPARTofasprintpro‐gramcanproducebenefits

The other consideration when using unstable sur‐faceslikeaBosuisthatliftingmechanicsaresignifi‐cantlyalteredandresearchershavesuggestedthattraining on highly unstable surfaces can actuallyincreasetheriskofkneeinjuriesincertainpopula‐tionsThisisnottomentiontheriskofinjuriesfromhoppingjumpingandleapingonandoffofunstablesurfaces

SothequestionisWhatroleshouldunstabletrain‐ingplay indevelopingprogramming forappar‐entlyhealthy and athleticpopulationswho arenotinjuredResearchsuggeststhatacombinationofunstableandstabletrainingwillprovidethebestresultsThisbringsuptwomorequestions

Whichshouldcomefirstmdashstableorunstable

Whatlevelofinstabilityshouldbeusedwitheachparticularperson

Theanswer to the firstquestion isdictatedby therules of proper progression The three primaryphasesofstabilizationtraininginclude

ldquoStaticrdquoStabilization(foundational) ldquoDynamicrdquoStabilization(strengthendurance) ldquoUltra‐DynamicrdquoStabilization(power)

Withineachphase

Start with bilateral strength development instableenvironmentsbecauseitissaferandwillincreasestrengthmore

Nextprogresstostablesinglelimbchallenges Thenprogresstowardshoppingand jumping

skillsinastableenvironment Then apply that new strength and power to

tasks involving postural control on unstablesurfaces

WhenitcomestohowmuchinstabilitytousewitheachpersontheanswerwilldependonthegoaloftheexerciseandtheabilityoftheindividualSoide‐ally you will use different levels of instabilityaccordingtothegoaloftheexerciseandtheabil‐ityoftheindividual

Review of Soft Surface Training (SST)

SSTlikesandrunninghasalonghistoryandasany‐onewhohasrunonthebeachcanattestthistypeoftraininggreatlyincreasesexerciseintensityInfacttherehasbeensomeexcellentresearchdonelookingattheeffectsofSSTonmuscleactivationworkout‐put oxygen consumption and associated caloricexpenditureforwalkingjoggingandrunningonsoftsurfaces compared with stable harder surfacesOtherareasofresearchexaminedtheimpactforcesofjoggingandrunningonhardversussoftsurfacesandthepotentialuniqueinjuriesthatcanoccurwithsoftsurfacetraining

Research shows thatwalking on soft surfaceslike sand requires 21 to 27 times the energyexpenditureofwalkingonahardsurfaceatthesamespeedRunningonsoftsurfaces likesandrequires 16 times the energy expenditure ofrunningonahardsurfaceatthesamespeedTheincrease in energy cost is due primarily to twoeffectstheincreasedmechanicalworkdoneonthesand and a decrease in the efficiency of positiveworkdonebythemusclesandtendonssinceeccen‐tricloadisdissipatedintothesandratherthanbeingstoredinthemusclesandtendonstobereuseddur‐ingconcentricpushoff

StaytunedforPart2ofSoftSurfaceTraininginthenextissueofGamut

ReferencesContactGregatgregmaurer3com

Back to Table of Contents

Subscribe to the FREE e‐Journal 10 GAMUT Issue 18 October 2011

wwwAAHFinfo ndash Ne

The Gift of Dyslexia

by James McPartland former President of Star Trac Fitness author international speaker and lsquowellness ambassadorrsquo focused on developing the human potential within business

Contact info

Chris Bright has exceeded all labels placeduponhimandwhileIthinkhehasexceededmanyofhisownhigh‐estexpectationsitmaybethatthebestpartofhisstoryisonlynowabouttobewrittenInthefollowingarticleIamproudtointroduceChrisBrightacommittedfam‐ilyman friendrestaurantentrepreneurandgenerouscontributortosocietyashetellshisstoryStrugglingwithalearningdisabilitywhetherinanedu‐cationalsettingoreverydaylifepresentsfrequentchal‐lengesInmycasetheobstacletoovercomewasndashandisndashdyslexia

Learn to Learn

DyslexiaisdefinedbytheNationalInstituteofHealthasldquoareadingdisabilityresultingfromtheinabilitytopro‐cess graphic symbolsrdquo Being dyslexic doesnt meansomeoneisldquoslowrdquobutbeingdyslexicdoesmeanhavingtoldquolearnhowtolearnrdquoinadifferentwayMyfifthbirthdayismyearliestmemoryhellipIvividlyrecallcelebrating the daywithmy classmatesmany ofwhowere inwheelchairs used crutches or had braces ontheirlegsIrsquodbeenplacedinaclassforchildrenwithspe‐cialneedsincludingmyfriendsafflictedwithcerebralpalsybecauseofmylearningdisabilityWhileafiveyearold does not feel the stigma of being recognized as achildwithspecialneedsIwasnonethelessawarethat

my classmates and I were ldquodifferentrdquo from the otherkidsIwas fortunate thatmyparentsand teachersbecameawareofmydyslexiaatsuchanearlyageStillevenwiththerapyandthededicationofmyinstructorsIstruggledwithmydisabilityNavigatingaroundareasofweaknessbecameroutineGrowingupIwaspetrifiedwhenitwasmyturntoreadaloudorwasaskedtogototheblack‐boardTothisdaymypenmanshipisterribleIendeduprepeatingthe1stgrade

Unspoken Talents

Iwasextremelyquietasachildsomuchsothatyearslatermore than one former classmate communicatedthey didnrsquot recall me uttering a word in school NotinterestedinfillingaclassroomwithmyowntentativehesitantvoiceIbecameadiligentlistenerandobserverAs my dyslexia made reading for context and under‐standing difficult I channeled my learning ambitionsawayfromwordsonapagetowardhearingthepowerandinfluenceofthespokenwordIntimeIrealizedthatmy listeningandobservationskillswereabilitiesperhapsinnatetalentstoldquoevenoutrdquomydisabilityIcanstillquoteandrememberdialoguefrommoviesIviewedlongagowhichIbelieveisanabilitythatdevel‐opedbecauseofmygreaterappreciationofthespokenwordduetomyshortcomingsasareaderBut being an above average listener and observerdidnrsquot solve allmydyslexic problemsA dyslexic in aneducationalsettingdealswiththepotentialoffailureandembarrassmentonanalmostdailybasisLikemanydys‐lexicsIdevelopedcopingskillsorworkaroundstodealwiththegapsandshortcomingsthatplagueachildwhodoesntprocessinformationthesameasfellowstudentsThese coping skills ranged from continuous trial anderror sometimes awkward improvisation to beingultra‐preparedinordertomeasureuptopeers

Running a Marathon

AsayoungstudentIcametorealizethatbeingthefirsttofinishataskwasnotinthecardsformebutIalso

ws You Can Use 11 GAMUT Issue 18 October 2011

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ACHIEVING YOUR PERSONAL BEST

learned that completing the task correctly was anaccomplishmenttobeproudofUltimatelyIlearnedinmyownwaythattheprocessoflearningwasgoingtobeamarathonnotasprintDeterminationandperse‐verancewouldrulemyacademicworldandtheseattri‐buteshavecertainlybeenkeystosuccessinmychosenprofessionIconcludedsometimeagorightorwrongthatsinceImnot the worldrsquos quickest study I needed to commitmyselftothelonghaulTothispointthe10000‐hourtheoryassertedbyMalcolmGladwellinhisbookOutli‐ersspeakstomeInanutshellGladwellprovidesempir‐icalsupporttohistheorythatinordertobecomethebest at something even themost talented peoplemustinvest10000hoursofpracticetoachievethehighestechelonofsuccessThiscertainlysuggeststhatin order to achievemasteryweareall running themarathonAndwhilesprintersmayshowsomenaturalabilityinthebeginningtheyquicklyburnout

My Unopened Gift

IrsquovebeenintherestaurantbusinessformostofmyadultlifeIrsquovepracticedmycraftformorethan40000hoursIrsquompassionateaboutthisbusinessbecauseofthechal‐lengesitbringsandIrsquomevercuriousbecausemychosenindustry is constantly changing New brands emergeseeminglyoutofthinairMycuriosityputsmeinper‐petualstudentmodeIrsquoveexperiencedandhavelearnedagreatdealaboutthefoodandbeverageindustryhav‐ingbeeninvolvedwithfivebrandsthatstartedwithacombined18restaurantsandhasgrowntomorethan1500 locations (Editorial comment One of ChrisBrightrsquoscurrentbrandsZPizzaisinaclassofitsownintheareaofhealthyeatingandfastcasualdining)ItmayseemironicbutIlookatmydyslexiaasagifthellipastrangegifttobesurebutinthecourseofldquolearninghowto learnrdquoandovercomingmydisability Idiscov‐eredskillsand talents thatcontinue tobenefitmeevery day in my personal and professional life Forexample while developing unorthodox approaches orworkaroundswith schoolassignmentsdidnotalways

makethegradeanunconventionalapproachtoprob‐lem solving inmy professional career has resulted inmanypositiveoutcomesNaturallythinkingoutsidetheboxasisthecasewithmostdyslexicsisasoughtafterskillinaneverchangingenvironmentwherecreativityisrequiredtoleadRoughly10percentofthepopulationisdyslexicinclud‐ingstalwartsofsciencebusinesssportsliteratureandgovernment Edison was famous for stating that helikedfailingbecauseitmeanthewasonestepclosertosuccessThisviewmostcertainlycanbelookeduponasadyslexictraitEinsteinChurchillAlexanderGrahamBellRichardBransonandCharlesSchwabarejustafewof the thousands of dyslexics that transformed theirlearning disability into an asset that helped themachievetremendoussuccessMyfavoritedyslexicsthoughareKayandLiamBrightmdashmywifeandeldestson

A Word of Encouragement

WeallfaceobstaclessomelargerthanothersThedif‐ference is howwe interpret the challenges before usandwhetherwewillallowthemtoholdusdownorpropelusupward Ihave learnedwithinmyself (andwhatIseeinothers)thatitallboilsdowntotheldquostoryrdquowe tell ourselves aboutwhatwe faceeachdayWhenfaced with difficulties we can easily visualize disem‐powering conclusions Those who lead fulfilling lives(and make significant contributions) tell themselvesinspiringstorieswhileothersweavetalesofdespairanddisillusionA very valuable lesson I have learned is to askmyselfldquoWhat else could thismeanrdquoThis question alonehashelpedmefindpowerfulinterpretationsandresultsfromcircumstances thatcouldquiteeasilyhave ledtopainsufferingorsetbacksWeallpossesstheabilitytodo this and I hope you will find the strength in thewordsofmyownstory

ContactJamesatwwwjamesmcpartlandcom

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Subscribe to the FREE e‐Journal 12 GAMUT Issue 18 October 2011

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Five Sales Keys to Selling More Personal Training

by Casey Conrad BA JD is President of Communication Consultants WBS Inc and has created and published over 25 other sales marketing and management training products for the fitness industry Contact info

Aftersellinginthehealthandfitnessindustryforover25years(19asasalestrainer)onethinghasbecomecrystalcleartomeSellingpersonaltrain‐ingisnotdifficultratherembracingsellingisdiffi‐cult That comment may not sit well with somepeoplereadingthisarticlebutImnotwritingthistomakeyoumyfriend‐Irsquomwritingthiscolumntohelpyoutobemoresuccessfulinsales

WhenMichael Jordonwasborn thedoctordidnthandthebabytohismotherandsayldquoLookyouvegivenbirthtoafuturebasketballstarrdquoThatsameprincipleholds true foranyperson inanyprofes‐sion The reality is that although people are cer‐tainlybornwithgeneticabilitiesthatmaybemoresuitedtowardscertainthingsthoseldquothingsrdquodonotmiraculously and spontaneously develop Theyonlydevelopwiththeproperencouragementedu‐cationtrainingdevelopmentandmotivation

Doctors go throughmany years of school beforetheyareallowedtopracticeAccountantsandattor‐neys go through extensive education and testingbefore they canpractice Individualswith a trade(mechanicselectriciansplumbersetc)gothroughhoursofeducationbeforetheybecomecertifiedtowork

Howthencanpeoplebecomesuccessfulpersonaltrainersmdashwhichabsolutely requires theability toldquosellrdquoonesrsquoservicesmdashwithoutanyformaltrainingineffectivesalesstrategies

ThinkoftheabsurdityofthisNewpersonaltrain‐ersareeducatedonthepropertechniquesandexe‐cution of exercising as well as anatomy andphysiologybutmostpersonaltrainershavelittleornoeducationonhow tobuildabusinessutilizingprofessionalsalesskillsIknowtomanypeoplethewordsprofessionalandsalesputinthesamesen‐tenceseemlikeanoxymoronTheyrsquorenot

Ifyouwanttoaddtheabilitytoprofessionallysellyourpersonaltrainingservicestoyourrepertoireofskillsyouliterallyneedtocompletethepropercourse of education training and developmentSurestartingoffwiththerightldquosalesrdquopersonalityisjustasimportanttolong‐termsuccessasbeingathletic is toaprofessionalathleteThatsaidandassuming you are startingwith ldquopersonality apti‐tuderdquoyoursuccesswillbemeasuredbyyourabilitytomastersalesfundamentals

InmyyearsasasalestrainerIhavediscoveredthatthere are five skills thatwhenmastered are thefoundationforpersonaltrainingsalessuccessIcalltheseskillsldquoCoreCompetenciesrdquoandcoachmycli‐ents toNOTtouchaprospectiveclientuntil theseskillsaremasteredTheyarethefollowing

1 MemorizethestepstosellingtrainingInmybookSellingPersonalTraining Itrainonldquo6‐stepsrdquo but really it doesnrsquot matter how yououtlinethesteps

2 Have a written pre‐established set of needsanalysis questions that you are totally com‐fortable discussingwith a prospective clientThesequestionsdiscovertheclientrsquosexercisehistory goals and motivation and uncover

ws You Can Use 13 GAMUT Issue 18 October 2011

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GROWING YOUR PT PROFITS

potential roadblocks to purchasing trainingFurther they should be utilized in a formatthatallowsyoutoasktheclientthequestionsand for you towrite the answers down andmaintainthisfundamental informationintheclient record Most importantly you shouldhave an established sequence of questionsdoneinawaythatleadstheclientcomfortablythroughtheprocesswiththeultimategoalofdiscoveringthedrivingforcebehindwhythispersonmightneedtheassistanceofatrainer

3 Memorizefivefeature‐benefit‐feedbackldquomod‐ulesrdquoThesearepertinentstatementsaboutthefeaturesandbenefitsofyourpersonaltrainingservicesthatengagetheprospectandgiveyoufeedbackastowhetherornottheservicesyouarediscussingmeettheprospectrsquosneedsandwants

4 MemorizeyourpricepresentationThisisthediscussion about personal training packageoptionsandyoushouldbeable tooutlineallpricingoptionswithouthavingtolookatanymarketingorsalesmaterials

5 Memorizethestepstoovercominganyobjec‐tion so that you are completely comfortablehavingatwo‐wayconversationwiththeclientastowhatconcernshimorheraboutmakingatraininginvestment

Sometrainerswill resistmemorizingscriptsThebelief is that memorizing something means thatonehastosoundlikearobotorworseliketheste‐reotypewehaveofausedcarsalesperson

Soundingroboticwithasalesscriptldquocanrdquohappenbut typically only occurs with lack of rehearsalpracticePracticeuntil itcomesnaturallyandyounevergetitwrong

The fact of thematter is that trainers who haveworked with ten or more clients already have ascript Thatrsquos right I can follow a trainer aroundandwillguaranteeyouthatarecordingwillrevealtherepetitiveuseofthesamestatementsthesameexplanationsmdasheventhesamejokesmdashtimeandtimeagainTheyhaveascriptthequestionisldquoDotheyhaveagoodscriptrdquo

Allowmeclosebysaying it againQuite frankly Idonrsquot care if trainers use my scripts anothertrainerrsquosortheirownscriptsWhatIcareaboutisthat theyhavescriptsandmemorizeandconsis‐tentlyusethesescripts

Just like great athletes there are basics to anysport Theremaybeminor execution differencesbut every batter uses the same basic skills andtechniquetosuccessfullyhitaballFurthereveryyearbeforeanewseasonbeginstheseprofessionalathletespracticethebasicsoverandoveragain

Iencourageyoutoembracethesametypeofdisci‐pline to thesellingofyourpersonal trainingser‐vices

ContactCaseyatCaseyCaseyConradcom

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Subscribe to the FREE e‐Journal 14 GAMUT Issue 18 October 2011

wwwAAHFinfo ndash Ne

High Blood Cholesterol

by Tammy Petersen MSE the Founder and Managing Partner for the American Academy of Health and Fitness (AAHF) She has written two books on adult fitness SrFit and Functionally Fit and designed corresponding training programs Contact info

How Does Cholesterol Cause Heart Disease

WhenthereistoomuchcholesterolintheblooditcanbuildupinthewallsofarteriesOvertimethisbuildup causes ldquohardening of the arteriesrdquowhichnarrowsarteriesandslowsdownorblocksbloodflow to theheart If inadequateamountsofbloodandoxygenreachtheheartpaininthechestmightdevelopandifthebloodsupplytoaportionoftheheart is completely cut off the result is a heartattack

High blood cholesterol like high blood pressure doesnot cause outward symptoms so many people areunaware that their levels are in the danger zoneKnowing your individual cholesterol numbers isimportant because reducing cholesterol lessens therisk for developing or dying from heart disease orheart attack This is true even in a person with a pre-existing condition Consequently improving the cho-lesterol profile is important for everyone includingyoung middle-aged and older men and women aswell as people with or without heart disease

Treating High Cholesterol

Themaingoalofcholesterol‐loweringtreatmentistolowertheLDLlevelenoughtoreducetheriskofdevelopingheartdiseaseorhavingaheartattackThehighertheexistingriskthelowertheLDLgoalwillbesetKeepinmindthoughthatitisimpera‐tivetocontrolotherriskfactorssuchashighbloodpressureandsmokingaswellifyouwanttomakegreaterstridesinreducingthisrisk

Therearetwomainwaystolowercholesterol

Therapeutic Lifestyle Changes (TLC) mdash Thisincludes a cholesterol-lowering diet (called the TLCdiet) physical activity and weight management TLCis for anyone whose LDL is above the target level

Drug Treatment mdash If cholesterol-lowering drugs are needed they are combined with TLC treatment to help lower LDL

Lowering Cholesterol With Therapeutic Lifestyle Changes (TLC)

TLCisasetofguidelinesthatcanhelplowerLDLcholesterolThemainpartsofTLCare

1 TheTLCDietThis is a low-saturated fat low-cho-lesterol eating plan that calls for less than 7 of cal-ories from saturated fat and less than 200 mg ofdietary cholesterol per day The TLC diet recom-mends a person consume only enough calories tomaintain a desirable weight and avoid weight gainIf reducing saturated fat and cholesterol intakesdoes not lower LDL enough the amount of solublefiber in the diet can be increased Certain food prod-ucts that contain plant stanols or plant sterols (forexample cholesterol-lowering margarines andsalad dressings) can also be added to the TLC dietto boost its LDL lowering power

2WeightManagement If an overweight personloses weight the LDL level will also decrease Thisis especially important for those with a cluster ofrisk factors that includes high triglyceride andorlow HDL levels and whose waist measurement isgreater than 40 inches for men or greater than 35inches for women

3 PhysicalActivityRegular physical activity (30minutes on most if not all days of the week) is rec-ommended for everyone It can help raise HDL andlower LDL levels and is especially important foroverweight people with high triglyceride andorlow HDL levels who have a large waist measure-ment

ws You Can Use 15 GAMUT Issue 18 October 2011

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ACROSS THE GAMUT

Drug Treatment

Even if medications are used to treat high cholesterollevels lifestyle changes are still necessary in order tokeep the dosage of medication as low as possibleThere are several types of cholesterol-lowering drugsthat have been proven effective statin drugs whichare safe for most people bile acid sequestrants whichcan be used alone or in combination with statin drugsnicotinic acid which lowers triglycerides and raisesHDL levels in addition to lowering LDL levels andfibric acids which are primarily used to treat high tri-glyceride and low HDL levels but which also slightlydecrease LDL levels

OnceLDLlevelsareundercontrolthedoctormightprescribetreatmentforhightriglyceridesandoralowHDLlevelThetreatmentincludeslosingweightif needed increasing physical activity quittingsmokingandpossiblytakingadrug

Blood Profile Learn How to Read It

A typicalbloodprofileor lipidpanel consistsofatotal cholesterol reading that reflects how choles‐terolandfatarecarriedinthebloodTC=HDL+LDL+VLDLwhereTC= total cholesterolHDL=highdensitylipoproteinLDL=lowdensitylipopro‐teinandVLDL=verylowdensitylipoprotein

CholesterolLevels‐IdealLevelsandCommonlyCitedRanges

With this in mind letrsquos do a couple of calculations using sample lab reportsExamplenumberone

TC=210HDL=42Triglycerides=110

VLDL = 1105 = 22 (VLDL equals triglyceridesdividedbyfive)

LDL=TCndashHDL+VLDL=210ndash(42+22)=210ndash64=146

TCHDL=21042=5

RememberLDLneedstobebelow130butinthisexample it is146TheratioofTCHDLshouldbebelow45butherewe find it at5Thispersonrsquoslipidprofileisobviouslynotoptimal

Examplenumbertwo

TC=210HDL=65Triglycerides=110

VLDL=1105=22

LDL=210‐(65+22)=123

TCHDL=21065=323

TheLDLlevelinthesecondexampleis123soitiswellwithinrecommendationsInadditiontheratioof TCHDL is 323 which is alsowell below 45Notice that thetotalcholesterolwasthesame foreach person at 210 mgdl however the secondpersonrsquos lipidprofileismuchbetterthanthefirstduetothehighamountofHDLFromtheseexam‐plesyoushouldbeabletoseehowimportantitistolookatmorethanjustthetotalcholesterol

References

ContactTammyatwwwAAHFinfo

Healthy Goal Acceptable Range

TotalCholesterollessthan160mgd 120‐240HDLgreaterthan60mgdl 35‐75LDLlessthan100mgdl 100‐130Triglycerideslessthan150mgdl 50‐250VLDL(triglycerides5)lessthan30mgdl

30‐50

TCHDLratiolessthan35 35-45

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Subscribe to the FREE e‐Journal 16 GAMUT Issue 18 October 2011

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AsktheExpertsAsktheExperts

MINDI ANDERSON ndash PERSONAL TRAININGMindiAndersonBSCPT(ACSMACEandISSA)alsospecializesintrainingforseniorsasaleader for the Arthritis Foundation She has experience as a Fitness Director for CovenantRetirementCommunitiescombinedwithpersonaltrainingandwellnesscoachingthroughherbusinessFitMystiqueMindi isanationally‐qualifiedFigureCompetitorwiththeNPCwhomoonlights as their online journalist Her articles have graced several senior publicationsnewslettersCountrysideMagazine and cumulative fitnesswebsitesMindirsquos enthusiasm forwellnessisexhibitedthroughbothpublicspeakingandherpassionatewriting

meandersfitgmailcom wwwmeandersfitcom

NAOMI AARONSON ndash MIND BODYNaomiAaronsonMAOTRLCHTCPIisanoccupationaltherapistcertifiedhandtherapistandmatPilatesinstructorwhobelievesinthepowerofexerciseinrecoveryNaomisarticleshavebeenfeaturedinIDEAFitnessJournalOccupationalTherapyADVANCEandWomenandCancermagazines She is the co‐authorof the continuingeducationcoursesReturn toLifeBreastCancerRecoveryUsingPilatesBreastCancerRecoveryOnLandandInWaterandTheBreastCancerRecoveryExerciseProgramNaomiofferslivecoursesthroughIntegratedReha‐bilitationandFitness

recovercisesaolcom wwwrecovercisesforwellnesscom

PETE BAZZEL ndash EDITOR‐IN‐CHIEFPete Bazzel MS CPT (ACE) a Partner with the American Academy of Health and Fitness(AAHF) served in themilitary retiringasaColonel then led theWashingtonDC regionalgrowthofTownSportsInternationalfrom3to17clubsHeco‐createdSrFittradeandJrFittrade19‐24hourcontinuingeducationspecialtycertificationcoursesfocusingonmatureadultandyouthfitnessrespectivelyandMoveMoreEatBetter‐YOUMattertradealifestylechangecourseforthegeneralpublicHeisaWorldTaeKwonDoFederationBlackBelt

PeteAAHFinfo wwwAAHFinfo

MELISSA BAUMGARTNER ndash WELLNESS COUNSELINGMelissaBaumgartnerCPT(ACEACSMAFAAandWellCoach)isco‐ownerofMidwestFitnessConsultingLLCacompanyintheStLouisareathatspecializesinworksitehealthpromotionandcreatorofLWCaLifestyleWellnessCoachingprogramMelissahasworkedinthehealthandfitnessindustryfor25yearsspendingthelasttwelveasaneducatorspeakerandauthorShehaspresentedtothousandsofpeoplespreadinghermessageonhappinessandwell‐being

wwwmelissabaumgartnercom

wwAAHFinfo ndash News You Can Use 17 GAMUT Issue 18 October 2011

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SHARON CHAMBERLIN ndash PERSONAL TRAININGSharonChamberlinBACPT(ACE)FitnessNutritionCoach(NESTA)LifestyleFitnessCoach(SpencerInstitute)ownsCatalyst4FitnessapersonaltrainingcompanyofferingonlinefitnessandnutritioncoachingbootcampclassestraditionalfitnesstrainingandfitnessconsultingHersuccesswithclientsbothinthegymandonlineisbasedonherpragmaticphilosophyandrealisticattitude

wwwcatalyst4fitnesscomsharoncatalyst4fitnesscom

MARCI CLARK ndash PILATESMarciClarkMACPTGFIisaninternationalfitnessandwellnessprogrammingpresenterwithover20yearsexperienceinthefitnessindustryspecializinginPilatesexerciseSheisthecre‐atoroftheFoundationalPilatesprogramandownerofMarciClarkWellnessCentersMarciiswidelypublishedintheareasofPilatesfitnessprogrammingandbusinessandconsultsintheareasofgroupfitnessprogrammingandbusinessplanning

marcimarciclarkcom

NANCY CLARK ndash NUTRITION

NancyClarkMSRDCSSD(BoardCertifiedSpecialistinSportsDietetics)counselsbothcasualandcompetitiveathletesinherprivatepracticeatHealthworksthepremierfitnesscenterinChestnutHillMassachusetts(617‐383‐6100)HerSportsNutritionGuidebookandfoodguidesformarathonersnewrunnersandcyclistsareavailableviawwwnancyclarkrdcomForalistofupcomingeventsworkshopsseewwwsportsnutritionworkshopcom

wwwnancyclarkrdcomwwwsportsnutritionworkshopcom communityactivecomblogsNancyClarkRD

CASEY CONRAD ndash GROWING YOUR PT BUSINESSCaseyConradBAJDPresidentofCommunicationConsultantsWBSInchasbeeninthehealthandfitnessindustryfor26yearsInadditiontoauthoringldquoSellingFitnessTheCompleteGuidetoSellingHealthClubMembershipsrdquoshehascreatedandpublishedover25othersalesmar‐ketingandmanagementtrainingproductsfortheindustryShehasspokenin19countriesisafeaturepresenteratconventionsandtradeshowsworldwideandwritesmonthlyfornumerousinternationalmagazines

CaseyCaseyConradcom wwwCaseyConradcom

Subscribe to the FREE e‐Journal 18 GAMUT Issue 18 October 2011

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AsktheExperts

CAMMY DENNIS ndash YOUTH AND MATURE ADULT FITNESS PROGRAMMING

CammyDennisBSCPT(ACEandAFAA)isFitnessDirectorforOnTopoftheWorldCommu‐nities Inca55‐plusadultcommunityandTheRanchFitnessCenterandSpaHer20yearsexperienceinthefitnessindustryincludesgroupexerciseinstructionpersonaltraininglifestylecoachingandprogrammanagementHerspecialtyiscurriculumdevelopmentforyouthandseniorfitnessSheco‐authoredKidsInMotionandnumerousarticlesonyouthandseniorfit‐nessforAsiafitSCWFitnessEducationandICAA

cammy_dennisotowflcom

BETHANY DIAMOND ndash WATER FITNESSBethanyDiamondCPT(ACEAFAAandNASM)isfounderofOvarianCycleIncandanIron‐mantriathleteSheisalsoaPowerBarRteameliteathleteandaScwhinnCyclingmastertrainerBethanyhaspublishedarticlesforIDEAhasDVDsproducedbyHealthyLearningandisacon‐tributor to the IDEAWater Fitness Committee She has workedwith fitness professionalsnationallyandinternationallysharingwiththemherphilosophyofsafeeffectiveexercisethatisfunandresultsdriven

wwwovariancycleorg wwwbethanydiamondcom

SALLY EDWARDS ndash HEART RATE TRAININGSallyEdwardsMAMBAisaleadingexpertinbusinessexercisescienceandlifestylelivingShecreatedtheHeartZonesTrainingproprietaryandbrandedtrainingsystemSallyisabest‐sell‐ingauthorandsoughtafterprofessionalspeakerwith23booksand500articlesonhealthandfitnessincludingHeartRateMonitorGuidebookandTheCompleteBookofTriathlonsSheisa16‐timeIronmanfinisheramemberoftheTriathlonHallofFameandWesternStates100MileEnduranceRunwinnerSheisthefounderandCEOofHeartZonesUSAthetrainingeducationhealthclubprogrammingandcoachingcompanywwwtheSallyEdwardsCompanycom wwwheartzonescomwwwHeartZonesCoachingcom

CHRIS GELLERT ndash POST REHABILITATIONChrisGellertPTMPTCSCSCPTisPresidentofPinnacleTrainingampConsultingSystemsthatprovideseducationalmaterials topersonal trainersviahomestudycoursesminibooks liveseminarsandDVDsChrishasauthoredtheonlyadvancedcontinuingeducationcoursethatexamineshowhumanmovementoccursbiomechanicallycommonpathologiesandtrainingbasedonscienceandresearchAsaphysicaltherapistandpersonaltrainerhelectureswritesandconsultsandispursuinganorthopedicresidencyinphysicaltherapy

wwwpinnacle‐tcscom ptcg99verizonnet

wwAAHFinfo ndash News You Can Use 19 GAMUT Issue 18 October 2011

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JENNIFER GREEN ndash INCLUSIVE FITNESSJenniferGreenBSinHealthFitnessandRehabilitativeandPreventativeProgramsMSinClini‐calExercisePhysiologyisanInformationSpecialistatNCPADintheDepartmentofDisabilityandHumanDevelopmentattheUniversityofIllinoisatChicagoJennifercreatesandprovidesfactinformationsheetsandvideosfocusedoninclusionadaptingphysicalactivitytrainingandprogramsmakingfitnesscentersmoreinclusiveetcSheistheauthorofthemonthlyNCPADNewscolumnldquoThetrainingcornerrdquowrittenforfitnessprofessionalswhoworkwithindividualswithvariousdisabilitiesandchronicconditions

green1jnuicedu wwwncpadorg

SHERRI HORNER ndash MEET THE EXPERTSherriHornerisaradiotalkshowhostfitnessprofessionalmotivationalspeakerandwriterSheisayogateacherandanAFAAcertifiedpersonaltrainerandgroupfitnessinstructorSheistrainedinTaeKwonDoandhasreceivedspecialtytrainingfromEmpowerTrainingSystemsYogafitandSilverSneakersHercolumnhasbeenpublishedinaPhiladelphiaChristianBody‐buildingMagazineandDelawareandNewJerseywellnessmagazinesSheisthefounderandpresidentofHealthFitnessBroadcast Since2004her interviewswith leadingexpertshaveresultedinatreasurechestofinformation

SherriHealthFitnessBroadcastcomwwwHealthFitnessBroadcastcom

KARSTEN JENSEN ndash STRENGTH AND CONDITIONINGKarstenJensenMSExercisePhysiologyCPT(CPTN)isahighperformancetrainerattheUni‐versityofTorontoHehastrainedWorldClassandOlympicAthletesfrom13differentsportssince1993manywinningEuropeanChampionshipsandWorldChampionshipsandAssocia‐tionofTennisProfessionalsTournamentsKarstenisaninternationalspeakerauthorofsev‐eral books (most recently The Flexible PeriodizationMethod) and is an educatorwith theCertified Professional Trainers Network He also shares ldquoInsider Principles of World ClassStrengthandConditioningMethodsrdquothroughhiswebsite

wwwyestostrengthcom yestostrengthsympaticoca

TIM KEIGHTLEY ndash THE BUSINESS OF PERSONAL TRAININGTimKeightleyisVPofFitnessforGoldsGymInternationalHeisalsoaninternationalpresenterandmotivationalspeakerSinceteachinghisfirstclassin1983hehasexperiencedlifeasanOfficerintheBritishRoyalMarinesaProfessionalGolferalsquoStuntmanrsquoapersonaltrainertoaBoxingWorldHeavyWeightChampionbuiltthelargestpersonaltrainingbusinessinEuropeandwasVPofFitnessforTownSportsInternationalTimbelievesthatpartofoursecrettosuc‐cessistolearnhowtohaveFUNinallthatwedobuildonourPASSIONandshowothershowPROUDweareofwhatwecandoforthem

tdkbusiness2000yahoocouk

Subscribe to the FREE e‐Journal 20 GAMUT Issue 18 October 2011

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w

AsktheExperts

PEGGY KRAUS ndash CARDIOPULMONARY REHABILITATION AND NUTRITION

PeggyKrausMAACSMRCEPNETisaclinicalexercisephysiologistincardiopulmonaryrehabaswell as a nutritional education trainer atWellness Foundationwhere she teaches othersaboutthebenefitsoffollowingaplant‐strongdietandcommittingtoregularexerciseSheisafrequentcontributortoIDEAFitnessJournalandtoExaminercomandhasbeenpublishedinAFAAAmericanFitnessandotherhealthfitnessmagazinesShebelievesstronglythatfrailtyanddiseasehavebecomeanacceptablepartoflifebutbothareavoidablewhenyouexerciseandeatrightpeggykrausverizonnet wwwpeggykrauscomhttpwwwexaminercomdisease‐prevention‐in‐nationalpeggy‐kraus

SUSAN LEE ndash DIVERSITY AND EQUITY PROGRAMS

SusanLeeMPEMACPT(CPTN)Presidentof theCertifiedProfessionalTrainersNetwork(CPTN)workswithleadersandpartnerstooffereducationcertificationleadershipandadvo‐cacyforpersonaltrainersandfitnessprofessionalsConcurrentlySusandevelopsco‐curriculardiversityandequityprogramsfortheFacultyofPhysicalEducationandHealthattheUniversityofTorontoinCanada

wwwcptncom infocptncom

JENNIFER MANNING ndash INJURY PREVENTIONJenniferManningDPTOCSCPT(NSCACSCS)wasinspiredtobeaphysicaltherapistaftersuf‐feringanACLtearinhighschoolSheisthecreatorofPrehabFitnesscomawebsitefocusedoninjurypreventionandexerciseeducationShehashadthepleasuretoworkwithpeopleofallagesandtalentsHerlatestclientsincludefootballplayerspreparingfortheNFLafighterintheUFCandLevel10gymnastsintheUnitedStatesandCanadaJenniferiscurrentlypracticingphysicaltherapyatBreakthroughPhysicalTherapyinIrvineCalifornia

PrehabFitnesscom Twitterjenmanningdpt jenniferdpthotmailcom

GREG MAURER ndash BUSINESS MARKETING TECHNOLOGY AND PROGRAM INTEGRATION AND PERSONAL TRAININGGregMaurerBSExercisePhysiologyCPT(ACEandNASM)isanAssociatePartnerwithNewParadigm Partners health club consulting firm Greg is also a fitness consultant for severalemerging technologies in the fitnesswellnessmedical industries including bioDensityStrengthTechnologyPowerPlateWholeBodyVibrationandreACTndashRapidEccentricAnaero‐bicCoreTrainerandBulgarianBag(IBBConlinecom)

gregmaurer3com wwwnewparadigmpartnerscom

wwAAHFinfo ndash News You Can Use 21 GAMUT Issue 18 October 2011

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JAMES MCPARTLAND ndash PURPOSEFUL EMPOWERMENT

JamesMcPartlandformerPresidentofStarTracFitnessisanauthorinternationalspeakerandlsquowellnessambassadorrsquofocusedondevelopingthehumanpotentialwithinbusinessHispresentendeavoratTheJMacPerformanceGrouphasallowedhimtofurtherplayaleadershiproleinthehealthampfitnessindustryfornowmorethantwentyyearsMuchofhiscurrentbusinessadvisoryandspeakingactivitydemonstratesaphilosophycalledCrosstrainingforLifetradefocus‐ingonuncoveringthepotentialthatlieswithinacompanybydevelopingthepotentialofthepeopleemployedinsidethebusiness

infojamesmcpartlandcom wwwjamesmcpartlandcomhttpwwwjamesmcpartlandcomresourceshtml

LORI PATTERSON ndash BOOT CAMP

LoriPattersonBACPT(ACEACSMAFAAandWellCoaches)isco‐ownerofMidwestFitnessConsultingLLCandthecreatorofBootCampChallengeRalicensedgrouppersonaltrainingbusinesssolutionLorihasshownhercommitmenttofitnessandwellnessbytrainingover300troopsandcadrewhileservingintheUSArmyowningandmanagingfitnessfacilitiesthrough‐outtheUSandsharingherknowledgeasafitnessexpertandwriterfororganizationssuchasLiveStrongcomloribootcamp‐challengecom wwwbootcamp‐challengecomhttpwwwfacebookcomBootCampChallenge httptwittercomBCChallenge

TAMMY J PETERSEN ndash MATURE ADULT AND YOUTH HEALTH AND FITNESSTammyPetersenMSE is theFounderandManagingPartner for theAmericanAcademyofHealthandFitnessShehaswrittentwobooksonadultfitnessSrFittradeandFunctionallyFittradeanddesignedcorrespondingspecialtycertificationtrainingprogramsShecocreatedJrFittradeaspe‐cialtycertificationcoursefocusingonyouthstrengthtrainingandnutritionandMoveMoreEatBettermdashYOUMattertradealifestylechangecourseHerarticleshaveappearedonPTontheNetandinClubBusinessforEntrepreneursPersonalFitnessProfessionalFitnessBusinessProAmericanFitnessandOnSitefitness

TammyAAHFinfo wwwAAHFinfo

KRISTEN PUHLMAN ndash NUTRITION

KristenPuhlmanRDCPT(NASMandWITS)SpinningCertified(IFTA)isanOutpatientDiabe‐tesEducatoratWakeForestUniversityBaptistMedicalCentercurrentlyresidinginWinston‐SalemNorthCarolinaShehasaBSinNutritionandFoodfromKentStateUniversitySheownsandoperatesObliquesLLCapersonaltrainingbusinessspecializingincoretrainingweightmanagementandindividualizednutritionalplanningSheisalsotheonstaffDietitianforAspireFitnessStudiosHerexperience in thehospitalsetting is inclinicalnutritionwithaprimaryfocusonweightmanagementandthepsychologyofweightloss

kcj528hotmailcom kpuhlmanwfubmcedu

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AsktheExperts

AMY RAUWORTH ndash INCLUSIVE FITNESSAmyRauworthMS RCEP is the Associate Director of Operations and Exercise PhysiologyResearchattheCenteronHealthPromotionResearchforPersonswithDisabilities(CHP)CHPislocatedattheUniversityofIllinoisatChicagointheDepartmentofDisabilityandHumanDevelopmentSheisaRegisteredClinicalExercisePhysiologistwithACSMAmyconductsInclu-sive Fitness trainingnationallyonbehalfoftheNationalCenteronPhysicalActivityandDisabil‐ityandspecializesinaccessiblefitnesscenterdesign

wwwncpadorg

TIM ROCHFORD ndash SELF DEFENSE

TimRochfordCPT(ACETheCooperInstituteandNSCA)6thdegreeBlackBelt(KajukenboKarate)founderandownerofEmpowerTrainingSystems(aselfdefensemartialartskick‐boxingfitnessinstructortrainingampcertificationcompany)hasauthorednumerousinstructortrainingmanualsincluding(co‐author)theACEKickboxingFitnessSpecialtyTrainingmanualandtheProactivePersonalSecuritySelfDefenseInstructorTrainingProgramHeisanACEandISSAcontinuingeducationspecialist

wwwempower‐selfdefensecom wwwempower‐usacom wwwp2‐forcecom

MARK ROOZEN ndash YOUTH STRENGTH AND SPORT CONDITIONINGMark RoozenMEd certified strength and conditioning coach (NSCA CSCSD and CPT andFNSCA) isSeniorContentEditorforSTACKMediawhichpromotessafetrainingandsportsenhancementandisCo‐DirectorofthePerformanceEducationAssociationHehasbeeninthestrengthconditioningandperformancefieldforover28yearsMarkhasworkedwithteamsfromthehighschooltotheprofessionallevelsasastrengthcoachperformedasdirectorofahospitalownedfitnessandtrainingfacilityaswellasownedhisowntrainingcenterandhasworkedwithover30000youthinsportcampsacrossthecountryHehaspresentedwrittenandconsultedworldwide

markroozenclevelandbrownscom rozyroozengmailcom

CODY SIPE ndash EXERCISE AND AGINGCodySipePhDACSMCertifiedClinicalExerciseSpecialistACSMRegisteredClinicalExercisePhysiologistisanaward‐winningindustryleaderinfitnessforolderadultswithover17yearsofexperienceHeservesontheeditorialboardsofIDEAandActiveAgingTodayandisanadvi‐sorymemberforCanadianFitnessEducationServicesWholyFittheNationalPostureInstituteandtheICAAVisioningBoardCodyisapastrecipientoftheIDEAProgramDirectoroftheYearawardHisblogwwwcodysipecomprovidesinnovativefitnessandbusinessinformationforprofessionalsworkingwitholderadults

wwwcodysipecom

wwAAHFinfo ndash News You Can Use 23 GAMUT Issue 18 October 2011

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BRIAN SOUZA ndash EXERCISE PSYCHOLOGY AND NUTRITION

BrianSouzaBSACSM‐HFSistheownerofBeFitPersonalTrainingacompanyprovidingthe‐oreticallyandevidencebasedexercisetoavarietyofpopulationsBrianhasbeenintheper‐sonaltrainingindustryfor10yearsHeiswillobtainaMasterrsquosdegreeinSportandExercisePsychologyfromSpringfieldCollegeinMay2011andthenwillcontinuehiseducationinaDoc‐torallevelSportandExercisePsychologyprogramHisresearchinterestsincludeexercisepsy‐chologyappliedsportspsychologysportsandexercisenutritionpositivepsychologyandyouthsportHecompetesasarecreationaltriathlete

bsouzaspfldcoledu befittrainingcomcastnet

JIM STARSHAK ndash TAI CHI FOR HEALTH

JimStarshakMSNSCA‐CPTIDEAElitePFTistheGoverningBoardChairmanfortheinterna‐tional Tai Chi forHealth Institute a Tai Chi forHealthMaster Trainer an Exercise ScienceAdjunctProfessorandfounderofTheHomeGymIncAfter18+yearsinUSSpecialForces(ldquoGreenBeretrdquo)JimisadisabledveteranwhopromotestaichiinternationallyforitsfunctionalfitnessandhealthbenefitsHecertifiesArthritisFoundationTaiChiinstructorsandprovidescontinuingeducationforHealthampFitnessProfessionalsAthleticTrainersPhysicalampOccupa‐tionalTherapistsandNurses

thehomegymeverestkcnet wwwthehomegymnet

WAYNE L WESTCOTT ndash STRENGTH TRAININGWayneWestcottPhDdirects theQuincyCollegeFitnessResearchProgramsHehasbeenastrengthtrainingconsultantfortheUSNavyACEtheYMCAoftheUSAandNautilusHeisaneditorial advisor for numerous publications including The Physician and SportsmedicineACSMrsquosHealthampFitness JournalPreventionShape andOnSitefitness andhas authored24booksonstrengthtrainingHeservesontheInternationalCouncilonActiveAgingBoardofAdvisorsandACSMrsquosNewEnglandChapter

WayneAAHFinfo

WENDY A WILLIAMSON ‐ POST REHABILITATION SPECIALISTWendyAWilliamsonPhDCPT(ACEandNASM)ACEAdvancedHealthampFitnessSpecialistPostRehabilitationSpecialistisnationallyrecognizedasaleadingeducatorwriterauthorandconsultantSheownsWilliamsonFitnessConsultingandisafrequentlecturerfornationalcon‐ventionsandtradeshowsIn2005and2006theAmericanCouncilonExerciserecognizedDrWilliamsonasoneoftheleadingpersonaltrainersinthenationCurrentlyDrWilliamsonistheCorporateEducationDirectorforsevenGENESISHealthClublocationsandisafulltimepost‐rehabilitationspecialistinWichitaKansas

wwwwilliamsonfitnesscom wmsonwaaolcom

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AsktheExperts

MICHAEL WOZNIAK

MichaelWozniakBSCPTisthemanagerofthehospital‐relatedfitnesscenteratHarborHos‐pitalinBaltimoreMarylandHehas13yearsexperienceinthefitnessindustryworkingwithclients ranging from youth athletes to seniors and special populations He has a BachelorsdegreeinSportPsychologyandisanACECertifiedPersonalTrainer

wwwharborhospitalorgharborfitness mikewozniakmedstarnet

ROSE ZAHNN ndash YOGARoseZahnnCPT(ACE)GFI(AFAA)E‐RYT200(YogaAlliance)isthefounderandownerofHealthyHabitsFitness‐Yoga‐PilatesStudioscreatorofPilatesFitandtheLearntoBeLeanPro‐gram and is aMasterTrainer forYogaFit InternationalFlirtyGirlFitness andBalletoneAUCLAgraduateandafitnessprofessionalforover20yearsRoseteachesatHealthyHabitsinSacramentoCaliforniapresentsatconferencesleadingteachertrainingsandworkshopsandisacontinuingeducationproviderforACEandAFAA

RoseHealthyHabitsStudiocom

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References

Wellness for Optimal Aging

1) Dictionarycom

2) SignorileJosephFPhDBendingtheAgingCurveHumanKinetics201124

3) Weinstein Tresca Counterclockwise reversing aging challenging assumptions A ConversationwithEllenLangerwwwk4ipqluorgarticle783

4) FernandezAlvaroMAMBAandMichelonPascalePhDBrainFitnessforLivingandAgingWellTheJournalonActiveAging2011Vol10No138

CowenEmoryLTheEnhancementofPsychologicalWellnessChallengesandOpportunitiesAmeri‐canJournalofCommunityPsychologyVolume22Number2149‐179

FernandezAlvaroMAMBAandMichelonPascalePhDBrainFitnessforLivingandAgingWellTheJournalonActiveAging2011Vol10No138‐45

GobbleDavidPhDBrainFitnessICAATVwwwicaacc72920101922

MontagueJanWellnessOverviewICAATVwwwicaacc7302010705

DrRogerLandryMDSpiritualWellnessMoreThanReligionICAATVwwwicaacc72920101925

SignorileJosephFPhDBendingtheAgingCurveHumanKinetics20113‐24

VanNormanKayAgeismICAATVwwwicaacc7302011701

VanNormanKayPurposeDrivenCommunitiesICAATVwwwicaacc7292011701

Exercise Guidelines for Clients with Lower Back Pain

PengalLHMPhDetal(2007)Physiotherapist‐directedexerciseadviceorbothforsubacutelowbackpainAnnalsofInternalMedicine146(11)787

SimmondsMJPhDPTMCSPampDerghazarianTP(2009)LowerbackpainsyndromeInJLeaDurstine(Ed)ACSMsexercisemanagementforpersonswithchronicdiseasesanddisabilities(3rdedp266)HumanKinetics

ThompsonWRPhDFACSMGordonNFMDPhDMPHFACSMampPescatelloLSPhDFACSM(Eds)(2010)ACSMsguidelinesforexercisetestingandprescription(8thed)BaltimoreLippincottWilliamsampWilkins

VanMiddelkoopMPhDetal(2010)Exercisetherapyforchronicnonspecificlow‐backpainBestPracticeampResearchClinicalRheumatology24(2)193

Soft Surface Training Part One

McBrideJMCormiePandDeaneR(2006)Isometricsquatforceoutputandmuscleactivityinsta‐bleandunstableconditionsJournalofStrengthandConditioningResearch20(4)915‐918

wwAAHFinfo ndash News You Can Use 27 GAMUT Issue 18 October 2011

Back to Table of Contents

McGillSM(2001)Lowbackstabilityfromformaldescriptiontoissuesforperformanceandrehabil‐itationExerSportSciRev29(1)26‐31

OsborneMDChouLSLaskowskiERSmithJandKaufmanKR(2001)TheeffectofankledisktrainingonmusclereactiontimeinsubjectswithahistoryofanklesprainAmerJSportsMed29627‐632

PopeMHAnderssonGBJBromanHSvenssonMandZetterberg(1986)ElectromyographicstudiesofthelumbartrunkmusculatureduringthedevelopmentofaxialtorquesJournalofOrthopae‐dicResearch4288‐297

StantonRReaburnPRandHumphriesB(2004)Theeffectofshort‐termswissballtrainingoncorestabilityandrunningeconomyJournalofStrengthandConditioningResearch18(3)528

BehmDGAndersonKandCurnewRS(2002)Muscleforceandactivationunderstableandunsta‐bleconditionsJournalofStrengthandConditioningResearch16(3)416‐422

BehmDGLeonardAMYoungWBBonseyACandMacKinnonSN(2005)Trunkmuscleelec‐tromyographicactivitywithunstableandunilateralexercisesJournalofStrengthandConditioningResearch19(1)193‐201

CartasONordinMFrankelVHMalgadyRandSheikhzadehA(1993)QuantificationoftrunkmuscleperformanceinstandingsemistandingandsittingposturesinhealthymenSpine18(5)603‐609

Cosio‐LimaLMReynoldsKLWinterCPaoloneVandJonesMT(2003)Effectsofphysioballandconventionalfloorexercisesonearlyphaseadaptationsinbackandabdominalcorestabilityandbal‐anceinwomenJournalofStrengthandConditioningResearch17(4)721‐725

DrinkwaterEJPritchettEJBehmDG(2007)Effectofinstabilityonunintentionalsquat‐liftingkineticsIntJSportsPhysiolPerform2(4)400‐413

HodgesPWGandeviaSCandRichardsonCA(1997)ContractionsofspecificabdominalmusclesinposturaltasksareaffectedbyrespiratorymaneuversJournalofAppliedPhysiology83(3)753‐760

HodgesPWandRichardsonCA(1997)Contractionoftheabdominalmusclesassociatedwithmove‐mentofthelowerlimbPhysicalTherapy77(2)132‐144

GruberMandGollhoferA(2004)ImpactofsensorimotortrainingontherateofforcedevelopmentandneuralactivationEurJApplPhysiol9298‐105

KoshidaSUrabeYMiyashitaKIwaiKandKagimoriA(2008)MuscularoutputsduringdynamicbenchpressunderstableversusunstableconditionsJournalofStrengthandConditioningResearch22(5)1584‐1588

LehmanGJGilasDandPatelU(2008)Anunstablesupportsurfacedoesnotincreasescapulotho‐racicstabilizingmuscleactivityduringpushupandpushupplusexercisesManualTherapy13500‐506

Back to Table of Contents

Subscribe to the FREE e‐Journal 28 GAMUT Issue 18 October 2011

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LehmanGLGordonTLangleyJPemrosePandTregaskisS(2005)ReplacingaswissballforanexercisebenchcausesvariablechangesintrunkmuscleactivityduringupperlimbstrengthexercisesDynamicMedicine4(6)1‐7

LehmanGJMacMillanBMacIntyreIChiversMandFluterM(2006)ShouldermuscleEMGactiv‐ityduringpushupvariationsonandoffaSwissballDynamicMedicine57

MarshallPWandMurphyBA(2006)IncreaseddeltoidandabdominalmuscleactivityduringswissballbenchpressJournalofStrengthandConditioningResearch20(4)745‐750

MarshallPWandMurphyBA(2005)CorestabilityexercisesonandoffaswissballArchPhysMedRehabil86242‐249

VerhagenEvanderBeekATwiskJBouterLBahrRandvanMechelenW(2004)Theeffectofaproprioceptivebalanceboardtrainingprogramforthepreventionofanklesprainsaprospectivecon‐trolledtrialAmericanJournalofSportsMedicine32(6)1385‐1393

BehmDGAndersonKandCurnewRS(2002)MuscleforceandactivationunderstableandunstableconditionsJStrCondRes16416‐422

CresseyEMetal(2007)Theeffectsoftenweeksoflower‐bodyunstablesurfacetrainingonmarkersofathleticperformanceJStrCondRes21(2)561‐567

HoffmanMandPayneVG(1995)Theeffectsofproprioceptiveankledisktrainingonhealthysub‐jectsJOSPT21(2)90‐93

MattacolaCGandLloydJW(1997)Effectsofa6‐weekstrengthandproprioceptiontrainingprogramonmeasuresofdynamicbalanceasingle‐casedesignJAthTrain32(2)128‐135

McKeonPOetal(2008)BalancetrainingimprovesfunctionandposturalcontrolinthosewithchronicankleinstabilityMedSciSportsExerc40(10)1810‐1819

WahlMJandBehmDG(2008)Notallinstabilitytrainingdevicesenhancemuscleactivationinhighlyresistance‐trainedindividualsJStrCondRes221360‐1370

YaggieJAandCampbellBM(2006)EffectsofbalancetrainingonselectedskillsJStrCondRes20(2)422‐428

High Blood Cholesterol

PetersenTSrFitThePersonalTrainersResourceforSeniorFitnessSecondEditionTheAmericanAcademyofHealthandFitness2008

MoscaLAppelLJBenjaminEJetalEvidencebasedguidelinesforcardiovasculardiseasepreven‐tioninwomenCirculation109(5)672‐6932004

NationalHeartLungandBloodInstituteClinicalGuidelinesontheIdentificationEvaluationandTreatmentofOverweightandObesityinAdultshttpwwwnhlbinihgovguidelinesobesityob_gdlnshtm

wwAAHFinfo ndash News You Can Use 29 GAMUT Issue 18 October 2011

Back to Table of Contents

NationalHeartLungandBloodInstituteDetectionEvaluationandTreatmentofHighBloodCholes‐terolinAdults(AdultTreatmentPanelIV)httpwwwnhlbinihgovguidelinescholesterolatp4indexhtm

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Subscribe to the FREE e‐Journal 30 GAMUT Issue 18 October 2011

Create a niche KNOW TRAIN RETAIN

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