AMERICAN COUNCIL ON EXERCISE A NON-PROFIT …acewebcontent.azureedge.net/cp/pdfs/CertifiedNews/AugSept07Cert.pdfA NEW DIRECTION WITH NORDIC WALKING Give Nordic walking a try, and you’ll

Inside this issueOsteoporosis Health: A Review for Fitness ProfessionalsAll Together Now! Understanding the Difference Between Group Dynamics and Team Dynamics

How Specializing Can Help You Grow Your Training Business Guest Editorial: The Walking Wounded—A New Challenge in Personal Training

A M E R I C A N C O U N C I L O N E X E R C I S E A N O N - P R O F I T O R G A N I Z A T I O N

Certified NewsVolume 13 • Number 5

August/September 2007

Pole Position:Push Your Fitness Career In a New

Direction With Nordic Walking

Pole Position:Push Your Fitness Career In a New

Direction With Nordic Walking

2 A C E C E R T I F I E D N E W S August/September 2007

Publisher: Scott Goudeseune Technical Editor: Cedric X. Bryant, Ph.D.Editor in Chief: Christine J. Ekeroth Associate Editor : Mar ion WebbArt Director : Karen McGuire Product ion: Nancy M. Garc ia

ACE Web site: www.acefitness.org ACE Pro Site: www.acefitness.org/cpMailing Address: American Council on Exercise 4851 Paramount Drive San Diego, CA 92123 E-MAIL: ACE Academy: [email protected]: [email protected]

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ACE Certified News is published six times per year by the American Council onExercise. No material may be reprinted without permission. ACE does not recom-mend or endorse any product or service of any advertiser.

table of contents 20 KEEPING YOU POSTEDNow is the Time to Register for the ACE Fitness Symposium

Give Your Clients a Body Built to Last

New ACE Courses Now Available from Personal Trainer on the Net

ACE Fit Bits

2007 Conference/Convention Dates

22 ACE CALENDAR OF EVENTS

23 CEC QUIZ

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17

7 12

4 POLE POSITION: PUSH YOUR FITNESS CAREER IN A NEW DIRECTION WITH NORDIC WALKING

Give Nordic walking a try, and you’ll no doubt swear it’s one of the best activitiesyou’ve ever done. What’s more, once your participants get a taste of it, they’relikely to say the same, and in the end, that could mean more business for you.

7 OSTEOPOROSIS HEALTH: A REVIEW FOR FITNESS PROFESSIONALS

In the United States, osteoporosis afflicts 10 million people, while 18 million peo-ple have low bone mass density, which puts them at an increased risk of osteo-porosis. This article reviews the categories of osteoporosis and how it is meas-ured, non-modifiable and modifiable risk factors, bone remodeling, exercise andbone health, and its association with diet and race.

12 ALL TOGETHER NOW! UNDERSTANDING THE DIFFERENCE BETWEEN GROUP DYNAMICS AND TEAM DYNAMICS

Understanding the distinctive characteristics between a group and a team canhelp you grow as both an instructor and a co-worker.

14 HOW SPECIALIZING CAN HELP YOU GROW YOUR TRAINING BUSINESS

Many personal trainers have begun to focus on specialized services, whichinvolves working exclusively with one or more specific types of clients and/ordeveloping a distinct programming or equipment focus. Here we introduce you tosix personal trainers who have created fulfilling and flourishing fitness careersthrough specializing.

16 RESEARCH-AT-A-GLANCE

17 GUEST EDITORIAL: THE WALKING WOUNDED—A NEW CHALLENGE IN PERSONAL TRAINING

More and more individuals with vulnerable, aging frames are trying to stay active—or should be more active. This presents many challenges in the world of fitness.

18 CALIFORNIA ENACTS NEW AED LEGISLATION

August/September 2007 A C E C E R T I F I E D N E W S 3

A Letter to Our Professionals

The American Council on Exercise Teams Up with AARP to Provide

Training Services for its Members

Program Available to ACE-certified Fitness Professionals

Dear ACE-certified Fitness Professional,

I’m excited to tell you about a valuable new career opportunity – available only to ACE-certified professionals.

ACE has teamed with AARP to offer your personal training services to their members through a new fitness

program to launch this summer. Focused on prevention, this program will provide information, resources and serv-

ices to help members lead active, healthier lifestyles.

AARP is the leading nonprofit, nonpartisan membership organization for people age 50 and over in the United

States. With more than 38 million active members, AARP is dedicated to enhancing the quality of life as people

age, leading positive social change and delivering value to its members through information, advocacy and service.

As an ACE-certified Professional, you are now eligible to enroll as a trainer for this program providing direct access for

your services to AARP members nationwide. The annual $50 enrollment fee includes your profile listing accessible at

www.aarp.org, viewed by millions of consumers each day. At no additional cost to you, the program will be communi-

cated to AARP members through a nationwide public relations and advertising campaign, allowing you to focus on

what you do best, fitness training and education. Additionally, those ACE-certified professionals who join in the first

year receive two FREE continuing education courses focusing on older adult fitness (worth 0.2 CECs).

To enroll you’ll simply need to hold a current ACE certification, and a current CPR certificate. To sign up or obtain

more information, please visit www.acefitness.org/aarp. If you have questions you can contact ACE Professional

Services at 800-825-3636, Ext. 781.

AARP is determined to provide the very best tools their members need to stay healthy and fit. ACE is

honored to team with such a reputable organization and bring you this incredible opportunity to expand

your business and share your passion for fitness with America’s fastest-growing population segment.

Best in Health,

Scott Goudeseune

PresidentAmerican Council on Exercise


It may look like the goofiest activityyou’ve seen: Walking with speciallydesigned poles sans skis. Yet giveNordic walking a try, and you’ll no

doubt swear it’s one of the best activitiesyou’ve ever done. What’s more, onceyour participants get a taste of it, they’relikely to say the same, and in the end,that could mean more business for you.

Although Nordic walking is in itsinfancy in the United States, it’s beenaround since the early 1930s. Cross-coun-try skiers in Finland developed it as a wayto train during the off-season, accordingto the International Nordic Walking

Association (INWA). Yet it wasn’t intro-duced as a recreational fitness activityuntil the early 1980s—Finland beingthe first to adopt it—and only in recentyears has it hit the U.S. In fact, selectmarathons in this country have recentlyadded a Nordic walking division.

But is Nordic walking just anotherpassing fitness trend? Or is it here tostay? Ask Axel Mahlke, Exel/INWA mas-ter trainer and health club manager ofSaybrook Point Inn in Old Saybrook,Conn., and he has no doubt Nordicwalking will grow deep roots in thiscountry. “This is an activity that has

huge health benefits with lit-tle risk,” he says, adding thatcurrent estimates indicate thatfive million Americans willpick up the sport in the nextfive years.

Suzanne Nottingham,director of Nordic walkingeducation in North Americafor LEKI, believes Nordicwalking will surpass otherpopular fitness programminglike step and cycling. “Nordicwalking is a lifestyle activityfor everybody from grandmasto athletes,” she says. “Peoplekeep poles in their car trunks,and individuals who previous-ly never considered them-selves fit or athletic are find-ing this in themselves becauseof poles.”

Consider, too, that walkingis one of the most popularforms of activity in this coun-try, yet most people aren’tworking hard enough whenthey walk.

“Adding poles can be aneasy way to enhance theirwalk,” Mahlke says.

Mahlke goes on to say that

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he believes Nordic walking fills a gapthat’s been largely ignored. “Nordicwalking caters to people who are neitherhappy with walking or jogging,” hesays. “With walking, the majority ofpeople under-walk and don’t make itenough of an aerobic workout. Or, ifthey want to work, they have troublegetting their heart rate up, while run-ners are getting injured or are overwork-ing and don’t enjoy it.” Enter Nordicwalking, which fits in nicely betweenwalking and jogging and offers surpris-ing benefits.

How Nordic WalkingMeasures Up

Perhaps the most-touted benefit ofNordic walking is an increase in calorieburn compared to regular walking,which should be especially appealing to individuals who are trying to loseweight. One study from the CooperInstitute, for instance, found that walk-ing with poles boosted the caloric expen-diture by 20 percent to 46 percent overregular walking. Nottingham notes,though, that there are many variablesthat could affect calorie burn, includingthe type of terrain and experience of par-ticipants, and says further studies areneeded to verify just how much Nordicwalking increases the burn.

According to INWA, Nordic walkingalso boosts heart rate by five to 17 beatsper minute. “You can actually reach thesame intensity as running without theimpact on the body or the exertion lev-els,” says Malin Svensson, president ofMalin’s Method and Nordic WalkingUSA in Santa Monica, Calif., adding thatwhen she first tried Nordic walking, shethought her heart-rate monitor was bro-ken because the reading was so surprising.

It is significant that rating of per-ceived exertion is low with Nordic walk-ing. “You’re distributing the workthroughout your entire body, ratherthan just using your legs, which makesthe activity feel easier,” Mahlke says.

Plus, because you’re pushing againstthe poles, which creates resistance asyou walk, you build strength in yourupper body and core and improve yourposture, Svensson says. The poles alsohelp take weight off the joints, openingup the activity to individuals with jointproblems, especially overweight individ-

with poles adds a slight coordina-tion challenge. “It takes abouteight hours of practice to get intoa groove,” says Nottingham, “andbegin to use the products as theywere designed.”

Svensson says one classshould allow participants tolearn the basic Nordic walkingtechnique. If they want toprogress and add intensity, how-ever, they’ll need to take addi-tional classes.

Learning theTechnique

Before you can introduceNordic walking to your students,

however, you need to learn the technique.Several companies, including Exel(www.nordicwalker.com), Fittrek (www.fit-trek.com) and LEKI (www.leki.com), offerone- or two-day instructional workshops,some of which are approved for ACE contin-uing education credits. After you take aworkshop, Svensson recommends spendingthe next week or two honing your tech-nique and perhaps even teaching family andfriends for practice.

Fortunately, opportunities to teachNordic walking are rapidly increasing andare limited only by your imagination. Manyresort spas, health clubs, community centersand outdoor sporting goods stores havestarted to offer Nordic walking classes.According to Nottingham, other possibilitiesinclude physical therapy clinics, senior centers,corporate settings, college campuses, militarybases, and public and private schools. Or youcan strike out on your own, perhaps even offer-ing group classes at a park or beach. You canalso use Nordic walking in one-on-one settings.

Of course, participants will need to havepoles specific to Nordic walking. And no,people can’t just use cross-country, downhillor trekking poles. That’s because Nordic walk-ing poles are designed for the demands of theactivity with features that include the spikedtip on the bottom, the angle of the paws orbooties and the composition of the pole.

Several different manufacturers, includingthe ones above plus Exerstrider (www.exer-strider.com) and Swix (www.swixsport.com),make poles, which come in adjustable andnon-adjustable models. Some also offer dis-count pricing for fitness professionals, socheck with each company.


uals whose joints might otherwiseache too much to walk. And, ofcourse, Nordic walking can be done in a group setting, making exercise more fun for participants.

A Boost forBusiness

So what does this mean for fit-ness professionals? In a nutshell, ifyou’re looking for a way to boostyour business, Nordic walking couldbe an effective way to do it. “This isa sport for everybody,” Svenssonsays, adding that there are beginner,intermediate and advanced progres-sions for Nordic walking.

Each level builds in intensity—by the advanced level, you might be teach-ing plyometric moves like bounding, leapingand skipping—so that you can tailor Nordicwalking to everybody from recreational fit-ness enthusiasts and serious athletes to over-weight individuals and older adults.Mahlke’s even taught war veterans, many intheir 20s and 30s, who have lost a leg butstill want to exercise and perhaps do so at avigorous intensity. “Nordic walking opensup your clientele base, for you can use it forsport-specific goals, performance-orientedgoals, rehabilitation purposes, or basichealth maintenance,” he says.

The versatility of the activity should alsofactor into the appeal for fitness profession-als. After all, it’s a year-round activity thatcan be done on various terrain, includingasphalt, grass, dirt, sand, snow, even indoorsurfaces, so you’re not limited by your envi-ronment. The poles, which are designedspecifically for Nordic walking, have a spikedtip on the end for soft surfaces. Yet whenyou’re walking on concrete or asphalt, youcan slip rubber protectors, often called pawsor booties, over the spiked end. Some manu-facturers even make baskets that look likediscs that you slip over the spiked end foruse in snow.

And you don’t need a flat surface—goinguphill and downhill is part of the challenge.You can even do stretching and strengthen-ing exercises with the poles, Mahlke says.For instance, you can plant the poles on theground and do lunges and squats, using thepoles for support.

Another plus? Nordic walking doesn’t takea lifetime to learn. As you might expect,though, there is a slight learning curve.Everybody knows how to walk, but walking Continued on page 6

Five Essential Tips• Nordic walking poles are sleek and

lightweight. They are designed with-out swing weight (of the tip) becausethe tip stays behind the body and isutilized only for propulsion; it rarelymoves in front or to the sides (liketrekking poles do). Adjustable polesare recommended, but if you use anon-adjustable pole, be sure to pre-vent injuries by selecting the properpole height. Place the rubber tipsadjacent to your heels. Hold onto thegrips loosely and lengthen your armsso the elbows are slightly in front ofthe waist. Your hands should beslightly lower than the elbows toreduce the risk of injury.

• Pole use is maximized by taking longstrides with long arms, rather thantaking choppy, short steps withelbows bent. If you find yourselfbending excessively at the elbows,lighten your grip and lengthen yourarm. Movement should come fromthe shoulders, not the elbows.

• Keep the chin and shoulders level withthe ground; avoid moving the upper-body side to side. This throws thehead and body weight off-center,which can create muscle imbalances.

• Back health is affected greatly by torsorotation. Do not stabilize your upper-body. Instead allow the long arm to pullthe torso into slight, controlled rotation.

• Step to the heel and roll through thesoles of the foot to the toes to increasestride length.

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• Warm-up (15 minutes). With aloose grip, coordinate your breathingwith the rhythm of your stride. Thewarm-up period allows time toachieve a natural opposing arm/legaction. Gait distance is longer thantraditional fitness walking.

• Cardiovascular conditioning (35 minutes). After the warm-up,you’ll likely notice that your pace hasincreased (even if you don’t feel likeyour level of exertion has increased).Keep a steady-state aerobic pace.Use this time to play with resistancefrom the rubber tips. Create tensionwith the first two fingers and thumbwhile still cupping with the rest of thehand. As the arm/hand swings fromthe shoulder, the grip moves aheadand the rubber tip bites in level withthe middle of the opposite foot.When you feel the rubber tip meetthe ground, press gently into theearth. This creates more resistancefor the entire body.

• Cool-down (10 minutes). Don’t skipthis part. Your body is likely not usedto moving through such a large rangeof motion. Allow time to find your slow-er stride and bring the heart rate down.

If you have more than an hour, becreative with intervals, the poles andoutdoor environment. Use the follow-ing cardio and strength drills toenhance your workout. These drillsrequire coordination and efficient useof the equipment and should beattempted only after approximatelyeight hours of practice.

1. Classic Cardio Intervals. Use a stan-dard interval training method that suitsyour routine. Pick a landmark andgenerate more resistance from therubber tips to lengthen the stride 5percent to 10 percent for a specifiedperiod of time. Mix with slower bouts.(The faster the pace and speed ofmovement, the longer your arms needto be to reduce the chance of injury,specifically to the shoulder joint.)

2. One-sided Walk. Try Nordic walk-ing using one pole to become

aware of how much resistance isreally generated by engaging therubber tip. With one pole tuckedunder the arm, use the other as ifNordic walking. As the hand drawsthe handle in front and the rubbertip bites the ground, you can feelthe activation of several torso mus-cles, especially the lats andobliques. Practice on both sides.

3. Single-side Lunges. Using poles for stability during lunges allowsyou to properly perform twice asmany reps, while not excessivelyloading the knee joints. Try single sidelunges. Place pole tips wide and infront. Step onto the right foot/leg andusing poles for support, raise andlower your center of mass (pelvis)over that foot. Try it without poles firstto appreciate the stability they pro-vide. Repeat on the other side.

4. Tri-burn. The following exerciseshould only be used as an intervaldue to the risk of repetitive-useinjury. Take smaller strides whilelodging the elbows into the sidesand pushing the rubber tips diago-nally behind you. Be sure pole lengthis not higher than the lower rib cage.

5. Posture Primer. This is excellent forstrengthening the upper back androtator cuff muscles. Hold one polehorizontally at waist height with handsshoulder-width apart or slightly nar-rower. Use an underhand grip (as ifdoing a biceps curl) and gently exter-nally rotate through the shoulders topull toward the outsides of the pole.

Suzanne Nottingham is programdeveloper for many popular fitnesstrends including balance conditioning,outdoor fitness, inline skating, wintersport training and Nordic walking. Sheis the North American Director ofNordic Walking Education for LEKIUSA, a spokesperson for theAmerican Council on Exercise andIDEA’s 2000 Fitness Instructor of theYear. For more information aboutNordic walking go to www.leki.com orwww.nordicwalknow.com.

A One-hour Nordic Walking WorkoutBy Suzanne Nottingham

If students are serious about Nordic walk-ing, Mahlke recommends using a non-adjustable or fixed-length model. Yet if thepoles will be used by several family membersor if your students will be traveling with them,adjustable poles may make more sense. Ifyou’re providing poles for students to use dur-ing classes, adjustable poles allow more thanone person to use each pole, Nottingham says.

No matter where you teach, encourage par-ticipants to have fun with Nordic walking.“Give them the flexibility to go hard or easy, aslong as they go,” Nottingham says, adding thatfitness professionals should look to accommo-date all populations rather than just the very fit.

Don’t be surprised, though, when you getfunny looks and comments—“Where’s the snow?”or “Did you forget your skis?”—when you’reNordic walking. “It’s all positive,” says Svensson,“because we’re getting attention and helpingspread the word about Nordic walking.”

Freelance writer and ACE-certi-fied fitness pro Karen Asp is thefitness columnist for Allure, thesport-training columnist forOxygen and a regular contribu-tor to Fitness, Natural Health,Prevention, Redbook, Self,Shape and Woman’s Day. Whenshe wrote this, she was trainingfor the Portland, Ore., marathonin Nordic walking.

urements can be obtained by single energyx-ray absorptiometry (SXA), quantitativecomputed tomography (QCT), peripheralQCT (pQCT) and dual energy x-rayabsorptiometry (DXA). SXA is limited tomeasuring peripheral bones such as theforearm and heel. QCT and pQCT offerthe advantage of measuring the volumet-ric density of bones. However, QCT, usedprimarily for lumbar spine BMD, is lessreliable and requires higher radiationexposure than DXA. DXA, which is capa-ble of density measurements at multipleskeletal sites, can measure the BMD of thelumbar spine, proximal femur, forearmand total body. DXA is able to scan fasterthan other devices and reduce x-ray expo-sure time. DXA also provides good imagequality, allowing better visualization of thescanned region (Geusens et al., 2002;Marcus, Feldman & Kelsey, 2001).

What are the Non-Modifiable Risk Factors Associated with Osteoporosis?

A number of studies (Avioli, 2000;Bono & Einhorn, 2003; Liggett & Reid,2000; Lin & Lane, 2004; New, 2001;Pachucki-Hyde, 2001; Stewart et al.,2002; Walker-Bone et al., 2001) haveclassified OP risk factors as non-modifi-able and modifiable. Non-modifiable OPrisk factors, referred to as intrinsic fac-tors, include family history, ethnicity,gender, age and menopausal status.BMD has been demonstrated to be lowerin daughters of osteoporotic mothersthan in women without such a familyhistory. Studies have suggested that 70 percent to 85 percent of the variancein BMD might be genetic (Walker-Boneet al., 2001; Pachucki-Hyde, 2001). Yet,the remaining 15 percent to 30 percent

Osteoporosis (OP) is a skeletal dis-ease characterized by low bonemass and microarchitectural dete-rioration of bone tissue, leading

to increased susceptibility to fractures(World Health Organization, 1994). In theUnited States, OP afflicts 10 million peo-ple, while 18 million people have lowbone mass density (BMD), which putsthem at an increased risk of OP (Brynin,2002; Notelovitz, 2003). OP-related frac-tures added 17 billion dollars to healthcarecosts in the U.S. in 2001 (Notelovitz, 2003)and OP is responsible for more than 1.5 million fractures per year (Brynin,2002). OP has become an important healthproblem, particularly for women, and it isthe most prevalent metabolic bone diseasein older people (Chan & Duque, 2002).This article will review the categories of OP,how OP is measured, non-modifiablerisk factors, modifiable risk factors, boneremodeling, exercise and bone health, andthe relationship of diet and race to OP.

The Two Categories of Osteoporosis

There are two categories of OP: primaryand secondary. Primary OP (also calledtype I OP) occurs in women within a few

years of menopause. It usually involvesbone loss because of cessation of ovarianproduction of estrogens in women.Secondary OP (also called type II OP) isage-related and usually occurs due to: a) endocrine changes such as hypogo-nadism (a defect of the reproductive sys-tem that results in lack of function of thegonads) and hyperparathyroidism (over-activity of the parathyroid glands resultingin excess production of parathyroid hor-mone); b) chronic use of medications suchas corticosteroids (a class of steroid hor-mones that are produced in the adrenalcortex); c) chronic diseases such as liverdisease; and d) nutrient deficiencies suchas low levels of calcium and vitamin D(Liggett & Reid, 2000). Type II OP affectsboth men and women, but women aremore affected because they have a smallerskeletal mass and live longer than men(Mahan & Escott-Stump, 2004).

How is OsteoporosisMeasured?

OP can be measured by various tech-niques. It is widely accepted that BMDmeasurements provide the basic diagnosisof OP (Geusens et al., 2002). BMD meas-

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Osteoporosis Health: A Review for Fitness Professionals


is a meaningful amount of BMD, which maybe influenced by methods within individualcontrol such as diet and exercise.

Menopause causes decreased levels of circu-lating estrogens, which often results in rapidbone loss. The size of bone is very important tobone strength because a bone’s resistance toloading is related to its diameter (Kohrt et al.,2004). In addition, age at menarche (first men-strual period), premenopausal ammenorrhea(absence or discontinuation or abnormal stop-page of the menstrual periods) and post-menopausal status may negatively impact OPrisk in women.

Age is an important determinant of BMD.BMD changes that occur with increasing ageare thought to be related to the decline inosteoblastic (bone formation) function (Mahan& Escott-Stomp, 2004). BMD may be lost at arate of 5 percent for every five years after theage of 65 (Pachucki-Hyde, 2001).

What are the ModifiableRisk Factors Associatedwith Osteoporosis?

Modifiable OP risk factors, also calledextrinsic factors, include physical inactivity,diet, smoking habits, alcohol consumption,body weight and medication use. In females,cigarette smoking negatively affects bone bydecreasing production and increasing degrada-tion of circulating estrogens, and by decreasingdietary calcium absorption (Mahan & Escott-Stomp, 2004; Marcus et al., 2001). Alcoholabuse is believed to be associated with anincreased risk of fracture (Lau & Cooper, 1996).Alcohol directly impedes osteoblastic functionand may also increase osteoclastic (boneabsorption) activities, because excessive alcoholincreases urinary calcium loss and reducesabsorption of calcium from the intestine (Lau& Cooper, 1996; Marcus et al., 2001).

Heavier people usually have stronger boneswhile light or underweight people have higherrisk for OP. The reason for the greater BMD inheavier persons relates largely to the load(weight) that is constantly borne by the skele-ton (Mahan & Escott-Stomp, 2004). Peoplewith thin or small body frames often havehigher risk for osteoporotic fracture (Ensrud etal., 1997). Maintaining appropriate bodyweight is an essential factor in preventing OP.

What is BoneRemodeling?

Bone is a dynamic tissue that servesmechanical and metabolic functions. Bone

modeling is the process by which bones growin size and change their longitudinal and cross-sectional dimensions. Modeling is a processthat occurs primarily during growth and inresponse to mechanical loading. During model-ing, optimization of the shape or size of boneoccurs in response to the external forcesapplied to it. Remodeling is a process thatincludes bone resorption and formation. Boneresorption is mediated by the action of osteo-clasts (a type of bone cell that removes bonetissue by removing the bone’s mineralizedmatrix). Bone formation is a building processthat is mediated by the action of osteoblasts (aspecialized cell that is responsible for bone for-mation). Under normal conditions, bone for-mation and resorption are balanced, which isnecessary for overall bone health. In abnormalstates of bone metabolism, remodeling process-es become unbalanced, and when resorptionexceeds formation, there is a net loss of BMD(Bono & Einhorn, 2003). Bone remodeling isthe lifelong process of the skeleton by whichbone continually repairs itself and adapts toexternal strains (Mahan & Escott-Stomp, 2004).The purpose of remodeling is to maintain themechanical integrity of the tissue by replacingfatigue-damaged older bone with new bone.Factors such as mechanical loading, calciumintake and reproductive hormones regulateremodeling activity (Marcus et al., 2001).

Bone adapts, grows and remodels itself tothe mechanical and functional demands thatare placed on it. This process is known asWolff’s Law (Pearson & Lieberman, 2004). Thegoal of bone development is to provide a struc-ture or framework for the body that allows effi-cient locomotion with an appropriate level ofbone mass to resist fracture (Dalsky, 1990).Frost (1990) proposed that when the loadsapplied to the skeleton exceed or fall belowupper- and lower-threshold levels respectively,cellular activity alters to adjust bone mass andstrength until strains fall within a definedrange. Once adaptation to regularly appliedloads has occurred, the stimulus no longer fallsoutside the threshold and further modeling isnot stimulated, unless the load changes.

What is the Exercise and Bone HealthRelationship?

Weightbearing endurance exercises such asrunning and jumping are likely to benefit bonehealth (Kohrt et al., 2004; Turner & Robling,2003). It is more effective to provide a higher-intensity stimulus than simply to extend the

duration of lower-intensity loading activities(Bennell et al., 1997; Marcus, 2001). Exercisesuch as weight training, in which load is pro-gressively increased, is very effective in improv-ing BMD. Bone-loading exercise at least threetimes per week for 10 to 20 minutes is recom-mended to maintain bone health (Kohrt et al.,2004). Turner and Robling (2003) found thatthe effectiveness of an exercise protocolincreased by as much as 50 percent if the dailyexercise was divided into two short sessions onfive days per week.

Exercise improves bone health in two pri-mary ways (Kohrt et al., 2004). The first is to directly influence the skeleton. Exerciseincreases bone mass and strength. Severalcross-sectional studies have demonstratedhigher BMD among athletes who engage inweightbearing and impact sports when com-pared to their non-athlete counterparts(Davee et al., 1990; Stewart & Hannan,2000), as well as when compared to theirnonweightbearing athlete counterparts(Pettersson et al., 2000; Taaffe et al., 1997).

The other important link between exerciseand bone health is to decrease the osteoporoticfracture risk by decreasing fall risk (Pheifer et al.,2004; Schwartz, Nevitt, Brown, & Kelsey, 2005).More than 90 percent of hip fractures and asmany as 40 percent to 60 percent of vertebralfractures occur due to a fall (Nevitt et al., 2005;Stevens & Olson, 2000). Older adults canimprove muscle strength, muscle power anddynamic balance through regular exercise, andthese improvements are likely to reduce fall risk(Pheifer et al., 2004; Stevens & Olson, 2000).


Regular exercise elicits the following bone-healthy benefits: a) increases BMD duringgrowth and improves peak bone mass; b)increases or maintains BMD in early-to-middleadulthood; c) decreases rates of bone loss inolder adults; and d) reduces falls that may leadto fracture. Physical activity and exercise alonemay decrease fracture risk by 20 percent to 45 percent in older adults (Feskanich, Willett,& Colditz, 2002). Exercise has been shown toimprove muscle strength, power and dynamicbalance, thereby reducing the risk of a fall,which directly leads to the fracture (Marcus etal., 2001). It is important to note that exercisemay have a different influence on BMD at dif-ferent body sites and for people of differentages, possibly due to the progression of boneformation and resorption (Stewart et al., 2002).Because of the multi-factorial nature of osteo-porosis, a specific exercise recommendation (asis seen with the improvement of cardiovascularfitness) is not to be found. However, regularweightbearing activities that involve doing aer-obic exercise with the bones supporting bodyweight (e.g., walking, dancing, jogging, mixed-impact aerobics) are highly recommended.For bone loading, the use of free weights,weight machines, resistance bands or waterexercises that strengthen the muscles andbones of the body is very important, as is theincorporation of balance exercises and pro-grams such as tai chi (to help prevent falls).

What is the Diet and BoneHealth Relationship?

Nutrition plays an important role in bonehealth maintenance. It is beneficial for bonehealth to consume adequate amounts of calci-um, vitamin D, vitamin K, magnesium, phos-phorus and potassium (New, 2001). The mostcommon dietary factors studied with respectto bone health are calcium and vitamin D.Optimal calcium intake is the amount a per-son needs to reach maximum peak bonemass, maintain BMD and minimize bone losslater in life. Insufficient dietary calcium intakeforces hormones such as parathyroid hor-mone to increase bone resorption to maintainadequate blood levels. In a normal andhealthy American diet, dairy products supplyabout 80 percent of the daily calcium require-ment (Mahan & Escott-Stomp, 2004). Dietarycalcium is important for bone health becauseit is the primary mineral of the skeleton.Vitamin D, instrumental in the absorption ofcalcium, and calcium supplementation havebeen shown to significantly reduce fracturerate (McCabe et al., 2004; New, 2001).

Other dietary factors, such as soy protein(Brynin, 2002) and fresh fruit and vegetableintake (New et al., 2000), have been studiedmore recently as they relate to bone health.Soy protein intake has been found to be impor-tant for bone health, notably in populationswith low calcium intake, such as in Asian cul-tures (Greendale et al., 2002) and especiallyamong postmenopausal women (Mei et al.,2001). Epidemiological studies (Greendale et al., 2002; Horiuchi et al., 2000; Mei et al.,2001) have also found soy intake to be benefi-cial in maintaining or improving BMD in post-menopausal women. Further, at least one studyhas found that soy protein supplementation inpostmenopausal women may be more benefi-cial to the skeleton of those not taking hor-mone replacement (Arjmandi et al., 2003).These researchers suggest a link between anincrease in insulin-like growth factor (IGF-I)with soy protein intake. IGF-I is known to exertanabolic effects on bone.

A high level of fresh fruit and vegetables inthe diet also appears to be positively linked tobone health (Brynin, 2002; New et al., 2000).These relationships were independent of con-founding factors of body weight, height, smok-ing and physical activity (New et al., 2000).Lower consumption of fresh fruits and vegeta-bles may increase OP risk. New and colleagues(2000) found that a high intake of fruit was sig-nificantly associated with higher femoral BMDin women aged 45 to 54 years. Theoretically, ahigher consumption of fruits and vegetablesdecreases urinary calcium excretion by buffer-ing pH changes due to dietary protein.

How is a Person’s RaceRelated to Bone Health?

Caucasian and Asian races have a higherrisk for OP and suffer more osteoporotic frac-tures than African-Americans and Hispanics(Lau & Cooper, 1996; Walker-Bone et al., 2001).Asian races may have a higher risk for OPbecause they have smaller bones (Bhudhikanoket al., 1996), arrive at menarche (first menstrua-tion) at a later age, and reach menopause at anearlier age (Ku et al., 2004) as compared toCaucasians. With the rapid aging of the popu-lation in Asia, it is expected that 50 percent ofthe world’s hip fractures will occur in Asianwomen by the year 2050 (Mei et al., 2001).Asians and Asian-Americans are at higher riskfor OP because they have lower BMD, smallerbones and low levels of physical activity (Lin &Lane, 2004).

A variety of intrinsic and extrinsic factorscontribute to higher OP risk among Asianwomen. Activity levels of Asians are lower thanCaucasians. In fact, 38.6 percent of Asians meetthe recommended levels of lifestyle physicalactivity compared with 45.8 percent of thetotal U.S. population, and approximately 24 percent are inactive during their leisuretime (Centers for Disease Control andPrevention, 2005). McCabe and colleagues(2004) found that African-Americans con-sumed more calcium than CaucasianAmericans and had greater BMD. It is inter-esting to note that older people (over 65years) of all races and those with less formaleducation are less likely to engage in regularphysical activity (CDC, 2005).

Final ThoughtsOsteoporosis is a skeletal disease charac-

terized by low bone mass and microarchitec-tural deterioration of bone tissue, leading toincreased susceptibility to fractures. It has

Continued on page 10


become an important health problem, particu-larly for women, and is the most prevalentmetabolic bone disease in older people.Susceptibility to OP appears to involve theinteraction of multiple environmental andgenetic factors. Factors associated withincreased OP risk include physical inactivity,increased age, Asian and Caucasian races,female gender, low body weight or size, fam-ily history, menopause or premature loss ofmenses, some dietary patterns including lim-ited calcium and vitamin D intake, use ofcigarettes, excessive alcohol consumption,and prolonged use of certain medicationsthat affect bone metabolism.

Fitness professionals can help clients avoidthe perils of osteoporosis by advocating regularbone-loading and weightbearing aerobic exer-cise activities, in addition to other health-pro-moting behaviors.

Namju Lee, Ph.D., is a part-timelecturer at Ewha WomansUniversity, Seoul, South Korea.She earned a doctorate degree inexercise and sport science at theUniversity of Utah and a master’sdegree in sports health at TexasTech University. Her researchinterests are women’s triad and exercise nutrition.

Doyeon Kim, M.S., is a doctoral stu-dent in the exercise science programat the University of New Mexico,Albuquerque (UNMA). He earnedhis master’s degree in exercise andsport science at the University ofUtah. His research interests includechildhood obesity, body composi-tion, sports-training adaptationand exercise prescription.

Len Kravitz, Ph.D., is an associ-ate professor and the programcoordinator of exercise science at the University of New Mexicowhere he recently won theOutstanding Teacher of the Year award. Kravitz was namedthe 1999 Canadian FitnessProfessional InternationalPresenter of the Year, the 2006Canadian Fitness ProfessionalSpecialty Presenter of the Year, and the ACE 2006 FitnessEducator of the Year.

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Avioli, L.V. (2000). The OsteoporoticSyndrome: Detection, Prevention andTreatment (4th ed.). Orlando, Fla.:Academic Press.

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some input from team members. If youdon’t have these essentials in placealready, have a department meeting toestablish them. Make sure all players areon the same page and feel connected tothe team’s vision, mission and goals.Kimberly Spreen, the National Directorof Group Fitness for Life Time Fitnessand an ACE-certified Group FitnessInstructor, believes that the mission andvision statements are imperative for anorganization like Life Time Fitness,which has more than 66 clubs in 15 states. “We have over 2,000 instruc-tors in our organization who haveimpacted the lives of over 2 millionpeople already this year.” she says.“Having a mission is critical for anyteam to be able to connect with a com-pany of this size.”

Tricia Murphy, the ACE-certifiedGroup Fitness Director of Denali Fitnessin Seattle, runs a smaller-scale programfor a privately held club with two loca-tions. “Our mission statement is anunwritten expectation of respectbetween employees and our members,”she says. “A standard of quality behav-ior is modeled from the top down. Theowners provide an environment ofrespect and support.”

An effective group fitness depart-ment head also empowers his or heremployees and gives them input ondecisions made. Fostering an environ-ment where instructors feel their com-mitment and opinion matters createsloyalty and trust. “My staff is whatmakes me jump out of bed in themorning and love my job,” says Spreen.“Letting them down is not an option,so I absolutely rely on their input andfeedback. My primary function is tosupport them and be their advocate. Iwant to make every decision from theirpoint of view, knowing that I will bemaking their jobs more enjoyable, easier and/or more efficient.”

Meeting Your Needs If you don’t already meet on a

monthly or quarterly basis, you shouldstart. Some meeting time should bework-related and some of it should befun. GFIs tend to come in and out ofthe club during class time and don’talways get the chance to connect withthe team as a whole. Every so often it’sgreat to touch base, secure support and

T he primary job description of agroup fitness instructor is to leadgroups of people in exercise.

However, GFIs are also an integral partof a team: the Group Fitness Depart-ment. Understanding the distinctivecharacteristics between a group and ateam can help you grow as both aninstructor and a co-worker.

By my definition, a group is a class,where you assume the leadership role.The group is simply a gathering of peo-ple at a certain time and place. Indivi-duals in the group don’t necessarilyhave the same goals or missions. Theydon’t rely on each other for success,and each individual has his or her ownagenda or reason for being a part ofyour class on any given day.

A team, however, can offer a true senseof belonging. That’s because teams gener-ally share a vision, a mission and one ormore goals to accomplish together. Unlikeindividual goals, group goals are usuallybigger than any one person can achieve.

In the business of group fitness, theadvantages of a team approach are obvi-ous. After all, one star instructor can’tteach 50 classes a week. There is noth-ing worse than being spread too thin. Ifyou are short on team members, it takesa toll on the players. So building a greatteam is essential.

When teams work together—to sup-port and educate each other, solve prob-lems and plan—everyone rises to thetop. The most successful group fitnessdepartments are comprised of bothexperienced stars and eager newcomers.

Sometimes great teams just happen.But more often, we need to make themhappen. Here are some important team-building steps to create a successfulgroup fitness department.

Steps to FosteringTeam Spirit

First, a successful team establishes avision statement, a mission statementand common goals. This should include

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G All Together Now! Understanding the Difference BetweenGroup Dynamics and Team Dynamics



create friendships. “We have meetings, socialoutings and face-to-face contact as a team,”says Murphy. “I appreciate my instructors asindividuals for their talents. I hire based onrésumé and certifications, but I also considertheir personality and how they would fitwith our core team. We are equals and I feelconfident that my instructors can providequality classes, whether it is their own classor they are subbing to cover a team member.Like a baseball team, we can switch posi-tions every so often and still deliver a highstandard of excellence.”

A sense of trust and support as well ascommon goals are what keepme working at the same clubyear after year. Not only have Iformed a bond with my co-workers that I value, I have alsocome to respect and celebratetheir talents. And they do thesame for me. We share ideasand choreography and subclasses for each other. We pro-mote the program as a whole byrecommending each other’sclasses. And I know that in atime of emergency I can counton a handful of instructors tocome to my aid.

Kim Pieper, an ACE-certifiedGroup Fitness Instructor inMinnesota with 10 years of expe-rience, underscores the impor-tance of the team mentality.“The first club I taught at didn’thave any team focus,” she says.“There was no feeling of ‘we arein this together.’ It was more likeinstructors just doing their ownthing. Now at my current club,we have a great support system.Our department head issues electronic phoneand e-mail lists, which makes it so simple tocontact anyone on the team and get subs.Everyone is really good about getting back toyou. It just feels like we are playing together.”

Deborah Pravor, an ACE-certified GroupFitness Instructor since 1991, currentlyteaches at two different clubs in LA and saysthe team concept has made her job moreenjoyable. “By being on a team and notbeing a one-person show, everyone can pur-sue other fitness interests and feel confidentthat they will be covered if they encounter aconflict,” she says. “In addition, everybodylikes each other at my clubs and they all par-ticipate in other classes so they keep theenergy up and the choreography fresh.”

On the flip side, nothing destroys a teamfaster than jealousy and cynicism. The green-eyed monster and bad attitudes can bring aprogram down. Remember that imitation isthe highest form of flattery, so consider it acompliment when another instructor picksup on your moves. We are all individualsand even if we use the same combination,we deliver it differently. “I enjoy taking otherinstructors’ classes,” says Pieper. “We have anamazing staff and it’s fun to just hang in theback and relax instead of always being ‘on.’Plus I love seeing their creativity. I get a greatworkout and new ideas.”

Training the TrainersTraining programs are essential for success-

ful teams. Being short-staffed is difficult at best,particularly during the holidays or in emer-gency situations. To avoid this problem, yourteam always should have a few new memberscoming up the ranks. When you have a versa-tile and well-trained staff, the team can func-tion even when one player is out.

Life Time Fitness prides itself on trainingnew instructors to grow. “You can always tellthe difference between group fitness pro-grams that take pride in creating a team andones that just have a list of instructors,”Spreen says. “We are constantly mentoring[current instructors] and we regularly audi-

tion for new instructors. The energy is differ-ent because a bond is created when every-one knows they are a part of something big-ger than themselves. When you’re a part ofa team, pitching in to do your part is agiven, not a hardship.”

Group ThinkMost of your classes are groups, not teams.

They don’t necessarily share one commongoal. Understanding this will help you to focuson teaching and motivating your classes usingmodifications and great cueing so that every-one can be successful.

In my experience, however,many fitness classes can betransformed from groups intopseudo-teams over time. Formore than eight years, my5:30 a.m. Tuesday class hasattracted a number of faithfulregulars. They have become ateam in the sense that theycare about everyone’s successand attendance. They haveformed a purpose together,bonding over good health andgood friendships. There is asense of belonging and theyroot each other on.

Leading classes is challeng-ing, even for instructors whohave been in the business foryears. But you’re not alone—you’re part of your club’sgroup fitness team. So you canfeel as though you’re part ofsomething much larger thanyour one-hour class at 6:00 p.m. on Wednesday.

As the legendary basketballcoach Phil Jackson puts it:

“Good teams become great ones when themembers trust each other enough to surren-der the ‘me’ for the ‘we.’”

Chris Freytag has been a fitnessinstructor and educa-tor for more than 15years. She is theauthor of Move toLose and is the fitnessexpert and a con-tributing editor forPrevention magazine. Chris isACE certified, a master trainer forSPRI Products and the creator ofnumerous fitness DVDs includingPrevention Fitness Systems.


strengthens her position as a specialist.Instead of (or in addition to) zeroing

in on a specific type of client, you couldmake a name for yourself as a specialtyprogrammer, like boot camp trainerLaurel Blackburn does. “When peopleused to ask, ‘What do you do?’, it wasnothing special to say I was a personaltrainer,” says the owner and head trainerfor Boot Camps to Go and creator ofMyBootCampBusiness.com in Tallahassee,Florida. “To say, ‘I do fitness boot camps’—now that’s a conversation starter! I amvery fortunate in that no one else in mycity does boot camps.”

Streamlines Your Marketing Since a sharply focused USP is an

important part of an overall marketingpackage, having a specialty makes par-ticularly good sense from a marketingstandpoint. “I know [the type of client]I want to work with, so it is much easi-er to craft a marketing message thatspeaks directly to that person or niche,”says Dave Soucy, owner of Perfect Fit,LLC, a personal training studio inManchester, N.H. “If you try to delivera marketing message to everybody,you’ll be heard by nobody.”

If you want to market to elite clien-tele—such as media personalities, seri-ous athletes or celebrities—a relevantspecialization can certainly help youmake your mark. “Many athletes havetrainers,” says Smith. “The top perform-ers have trainers with special knowledgeand training about their specific sport.”Overall, it’s easier to portray yourself asa serious contender in the fitness indus-try when you have a specialty.

“Specializing has helped me to beperceived as someone with above-aver-age experience who really cares and iscommitted to his craft,” says AntonioValladares, owner of Burn Sports indowntown New York City, where hespecializes in women’s fitness and nutri-tion. (For more on marketing to specialtygroups, see “Targeted Marketing: When

I t can be difficult—if not impossible—to find the time to research everyclient’s unique challenges and abili-

ties. That’s one reason why so many per-sonal trainers have begun to focus onspecialized services. Specializing involvesworking exclusively with one or morespecific types of clients and/or develop-ing a distinct programming or equip-ment focus. This is different from a“generalist” personal trainer, who servic-es a wide variety of people with lots ofprogramming options. Here we intro-duce you to six personal trainers whohave created fulfilling and flourishingfitness careers through specializing.

Why Specialize?There are plenty of reasons why spe-

cializing makes sense for personal train-ers. Here are some of the major pluses

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How Specializing Can Help YouGrow Your Training Business

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associated with developing one or morespecialties of your own.

Creates a Unique Selling Position (USP)

At first glance, it might seem counter-intuitive to specialize because it narrowsyour available client base. Isn’t it betterto stay accessible to a wide range ofclients so you have a larger market todraw from? You do reach more potentialclients that way. However, providing spe-cialized services gives you a unique sell-ing position (USP). It’s this ability tostand out that helps build your trainingbusiness, often more so than sticking to ageneral audience.

Sean M. Smith, owner of R.E.P.Personal Training Professionals, LCC, inWest Los Angeles, Calif., can vouch forthat. “Specializing helps me stand out for

being an expert in perform-ance training,” he says.“When people think of away to improve perform-ance, they associate them-selves with me and mycompany.”

Conversely, generalisttrainers may be more likely toblend in with other generalisttrainers in their area. This iswhy a USP is so beneficial.

“If you want to differen-tiate yourself from othertrainers,” says BonnieMurphy of Anchorage,Alaska, “consider a special-ty.” As the owner of BFitand Well, a personalized fit-ness training studio formature women, Murphysays she’s become the “goto” person for senior fitnessin her community. As aresult, she receives invita-tions to speak to universityclasses about working witholder adults, which further


One Approach Doesn’t Fit All” in ACECertified News, April/May 2007, pp. 3–5.)

Simplifies Your Business Specializing not only streamlines your

marketing efforts, it has the potential tostreamline your entire fitness business. Onereason is your ability to manage your timeand resources. For example, you mayhave a clearer picture of the right cer-tifications or continuing educationcourses to pursue, equipment to buyor conferences to attend. “I decidedto specialize because it’s much easier,”says Murphy. “When you generalizeor work with everybody, you have toknow much more. Specializing makesit easier to study and learn.”

The day-to-day operations of yourbusiness may also run more efficient-ly, as is the case with Soucy’s busi-ness. “While I often develop pro-grams tailored to a specific individual,the individuals I’m working with arereally very similar. Given that similar-ity, it allows me to create systems thatgreatly ease the burden of programdesign,” says Soucy, a specialist inweight loss.

Bottom line, specializing simplifiesthings. “I don’t feel like I have to doevery little thing that comes aroundto be profitable or competitive,” saysDeni Carruth, founder ofMasterWellness in North Richland Hills,Texas, who works with female entrepreneursand women in various levels of manage-ment. “If it doesn’t serve my clients, I don’tdo it.” Having a clear vision of which pur-suits best complement your specialty helpsyou avoid burnout and make sound businessdecisions. Says Soucy, “The greatest chal-lenge [with specializing] is telling peopleyou will not work with them. Sometimesthey are taken aback that I won’t take theirmoney, but if they aren’t in my target mar-ket, I’d rather refer them to someone else.”

Cultivates ClientRelationships

Finally, as a specialist, you might find iteasier to build relationships with prospectsand clients who strongly relate to your per-sonal and professional experience. “Myclients know that I have more than a text-book understanding of their situation,” saysSoucy, who battled with his weight beforeembarking on a fitness career. “When itcomes to the things people will try [for

weight loss], I’ve been there and done that,too.” For Carruth, having a specialty goes along way toward making prospects andclients feel comfortable with her abilities.“They know they have a much higherchance of getting their needs met than ifthey worked with, say, a trainer from a localgym chain,” she says.

to specialize in, and, more importantly, whatyou don’t want to specialize in.”

Just be careful not to spend too longgeneralizing if what you really want to do isspecialize. “The sooner you can target aniche and produce results, the sooner you’llbecome known as the go-to trainer for thatniche,” says Soucy.

When the time’s right, select yourspecialty with care, analyze whetherthere’s a viable market to support itand do your homework. Most of all,follow your passion. “Make sure youare passionate about and enjoy work-ing with the specialty group of peo-ple,” says Carruth. “Know the chal-lenges they face in their fitness goals,and get the knowledge, skills and toolsyou need to help them achieve successdespite these challenges.”

Finally, remember nothing’s writ-ten in stone. “If you decide to changeyour area of specialization for any rea-son, you can always go back to generalfitness training and start again,” saysValladares, who’s taken on multiplespecializations over the years.

Stepping out as a Specialist

If you’re passionate about pursuingone or more specialties for your fitnessbusiness, start working toward thatgoal as soon as it makes sense to do

so. “Don’t be afraid to turn potential clientsaway,” says Soucy. “If you want to beknown as a specialist, then everything youdo, from your marketing to your programdesign to the people you take on as clients,should focus on that niche.” Once your spe-cialization is firmly established, you canreap the rewards of your efforts. “I’ve beendoing my boot camps for almost two yearsnow,” says Blackburn, “and I look forwardto and love every single day.”

Amanda Vogel, M.A., is a fit-ness professional, presenterand writer in Vancouver, B.C.She owns Active Voice, a writ-ing, editing and consultingservice for fitness professionalsand organizations. She’s theauthor of 51 Need-to-KnowWriting & Marketing Tips forFitness Pros, a free e-bookavailable through her Web site,www.activevoice.ca.

Finding a Specialty That Fits

Should you be worried if you don’t havea specialty, given the benefits mentionedabove? Not really. Most specialists don’t startout that way. “I experienced a natural evolu-tion in my business over the years,” saysValladares. “As I grew personally and profes-sionally, I was able to take on clients withmore complex needs.” In fact, spending timeas a generalist may be your first step tobecoming a specialist.

“Every trainer must learn the basics,” saysBlackburn. “I could never do what I do safely[in boot camp classes] without having hadthe one-on-one experience I had at the gym.”Valladares agrees, saying, “It’s smart to firstbuild a foundation as a trainer working with ageneral population that is healthy and simplywants to get in shape. This way, you get valu-able experience, build your skill-set, build aclient base and learn the ins and outs of theindustry.” Along the way, adds Smith, “you’lldiscover what part of the industry you want


Peak Cardiorespiratory Responses DuringAquatic and Land Treadmill Exercise

research-at-a-glance

Candow, D.G. & Burke, D.G. (2007).Journal of Strength and ConditioningResearch, 21, 1, 204–207.

Investigators recruited 29 healthy sub-jects to participate in a study to determineif short-term, equal-volume resistancetraining two or three days per week wouldincrease muscle mass and strength simi-

larly in untrained individuals. Subjects were randomlyassigned to two groups. Group 1 (n =15; 12 women, 3 men)performed three sets of 10 repetitions for nine exercises,two times per week (T, TH) for six weeks. Group 2 (n = 14;11 women, 3 men) performed three sets of 10 repetitionsfor the same nine exercises, three times per week (M, W, F)for six weeks. Repetitions were completed at 60–90% of1RM to fatigue. The nine exercises included: flat benchpress, squat, incline dumbbell press, lateral pull-down, seat-ed row, shoulder dumbbell press, leg extension/curl combi-nation, triceps overhead press and biceps curl.

Both lean tissue mass and muscle strength were meas-ured before and at the completion of the six-week training

program. Lean tissue mass was measured using dual ener-gy x-ray absorptiomerty. Muscle strength was measured bya squat and bench press 1RM test. Subjects participated insupervised training sessions for two weeks before the studyto become familiar with the equipment. The relative increasein lean tissue mass was 2.9% for Group 1 and 3.0% forGroup 2. In addition, there were no significant differences instrength between the two groups. The relative increase insquat 1RM was 29% for Group 1 and 28% for Group 2. Therelative increase in bench press 1RM was 22% for Group 1and 20% for Group 2.

The results of this study suggest that a similar volume,(three sets of 10 repititions for each exercise), but reduced-frequency resistance-training program (two days vs threedays per week) may be used for beginners allowing similargains in muscle mass and strength. This provides an effectiveoption for individuals limited on time. However, understandingthat muscle must be overloaded to increase strength andmass, the training frequency and volume may need to beincreased to continue producing gains.

Effect of Short-Term, Equal-Volume Resistance TrainingWith Different Workout Frequency On Muscle Mass AndStrength In Untrained Men And Women

Sileres, W.M., Rutledge, E.R. & Dolny, D.G. (2007).Medicine & Science in Sports & Exercise, 39, 6, 969–974.

Twelve female (22.1 ± 2.3 yrs, 60.9 ± 7.9 kg, 167.1 ±13.9cm) and eleven male (24.8 ± 3.8 yrs, 73.0 ± 5.4kg, 178.9 ± 5.4cm) recreationally competitive runnersparticipated in this study designed to compare peakcardiorespiratory responses to maximal-effort exerciseduring land treadmill running and shallow water run-

ning (SWR) on an aquatic treadmill. Aquatic treadmill run-ning is a popular form of conditioning for athletes recoveringfrom an injury due to its ability to reduce the repetitive strainand stress on the lower extremity normally associated withland-based weightbearing activities.

Each subject completed a maximal protocol on a landtreadmill (TM) and on an aquatic treadmill (ATM), with 48 hours of rest between testing sessions. The ATM protocolrequired participants to warm up for four to six minutesbefore running at their predetermined initial speed at 0%incline against 40% water-jet resistance for one minute. Afterone minute, speed was increased 13.4 m·min-1 every minutefor four to five minutes to a maximum of 206.8 ± 23.0 m·min-1.After maximum speed was reached, water-jet resistance wasincreased 10% each minute until volitional exhaustion wasreached. Adjustable fluid resistance was used to oppose the

effect of buoyancy. Participants were submerged to thexiphoid level. The TM protocol began the same as the ATMprotocol with a four- to six-minute warm-up before running ata predetermined initial speed at 0% incline. Speed wasincreased 13.4 m·min-1 every minute for four to five minutes toa maximum of 205.3 m·min-1 ± 22.3 m·min-1; however, oncemaximum speed was reached, grade was increased 2%every minute until volitional fatigue was reached. Oxygen con-sumption (V

•O2), heart rate (HR), tidal volume (V

•

T), ventilation(V

•

E), breathing frequency (f), and respiratory exchange ratio(RER) were continuously sampled throughout each test.Three minutes after the completion of each protocol, bloodwas obtained from the participants’ fingertips to determinelactate values.

According to the results of the study, a similar peak car-diorespiratory response can be achieved during maximaltesting on both an aquatic treadmill (SWR) and land tread-mill running. There were no differences (P > 0.05) for V

•O2,

HR, LA, VT , RER, RPE, test time and final speed betweentesting protocols. V

•

E and f were significantly (P < 0.001)higher during the ATM protocol. This study supports SWRon an aquatic treadmill as an alternative training method forinjured and healthy athletes to maintain and/or improve fit-ness levels.

BY

KIM

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M.S

.


come in. After an individual emergesfrom physical therapy, or before theyget there in the first place, your goal isto design a balanced fitness program.Fitness professionals can do that moreeffectively by learning to identify theirclients’ muscle imbalances, areas ofweakness or tightness, deficits in bal-ance or proprioception and loss ofrange of motion.

As previously mentioned, muscu-loskeletal ailments are the number onereason for doctor visits, accounting for14 percent to 15 percent of our health-care dollars. One of every four or fiveprimary care visits are for a muscu-loskeletal problem.

However, musculoskeletal trainingcomprises less than 5 percent of themedical school curriculum. JosephBernstein, M.D., a researcher at theUniversity of Pennsylvania MedicalSchool in Philadelphia, studied theresults of an examination on the basicsof musculoskeletal medicine given toall of Penn’s incoming surgical andmedical residents, regardless of theirintended fields of specialization.Musculoskeletal problems are confront-ed by doctors in a number of special-ties, including family practice, internalmedicine, pediatrics, emergency medi-cine, rheumatology and, of course,orthopedics. Even so, 82 percent ofthese recent medical school graduatesfailed to demonstrate basic competencyin the musculoskeletal examination.

Unfortunately, non-specialists arewoefully unprepared to assist those whoseek help for musculoskeletal issues. Andmost physicians do not have adequatetraining in the promotion and prescrip-tion of exercise. They also don’t have thetime or an insurance reimbursementincentive. That means they’re not reallyup to the task of trying to activate themany couch potatoes who visit themeach day—especially, the increasingnumber who show up with muscu-loskeletal ailments and damaged frames.

The above scenarios present a realchallenge, especially in the critical over-lap area of public health and physicalactivity. What we have is, really, a doublewhammy. Doctors are needlessly slowingdown or stopping the many walkingwounded who usually can continuesome form of exercise in a modified

Musculoskeletal ailments have nowsurpassed the common cold asthe number one reason for

physician visits in this country, due inpart to our aging population as well asthe “beat up” baby boomer generation.The result is that more and more indi-viduals with vulnerable, aging frames aretrying to stay active—or should be moreactive. This presents many challenges inthe world of fitness.

When a friend of mine decided it wastime to hang up his basketball shoes andfind a lower-impact exercise, he boughtsome goggles and took up swimming,

often considered the per-fect activity for all-aroundconditioning. Next thingyou know he’s seeing thedoctor for shoulder trouble.It seems the repetitivemotion was inflaming anold injury from a bicycleaccident years before. Ittook months of physicaltherapy and hard workbefore he was back to nor-mal. My friend had neverself-tested to monitor theold weak link or get any

coaching from a certified professional tohelp him develop a well-rounded condi-tioning program. And when it re-emergedas a serious problem, he was not well-served by his general practitioner (GP)who prescribed rest and ibuprofen. When

things didn’t get better, the doctor offereda cortisone injection to reduce the inflam-mation, but the focus was entirely on painreduction. He never addressed the issue ofimpingement, or rotator-cuff weaknessand imbalance. What the GP didn’t con-sider was the way in which the old bicycleinjury had distorted the action of myfriend’s shoulder. When he took up swim-ming, it was this distortion that set himup for trouble.

When my friend at last saw an ortho-pedist, the first thing the specialistpointed out was that the shoulder hadbecome locked into a very limited rangeof motion. Pain was one consideration,but the pain and inflammation werenever going to go away until that“rusty” shoulder was “oiled,” in a sense,and gradually brought back to movingin its normal arc. Also, once it becamestiff, significant weakness set in and adownhill cycle began. Pain led to disuse,which let to stiffness, weakness and, ulti-mately, more pain. Tremendous effortwas needed to gradually get the jointself-lubricating, moving and strongagain. That therapy might not have beennecessary if the weak link, the distortionfrom the earlier injury, had been spottedand dealt with earlier.

Physical therapists are usuallycharged with treating a specific injuredjoint or area and don’t typically take awhole-body approach to musculoskeletalfitness. That’s where fitness professionals

guest editorial

The Walking Wounded:A New Challenge in Personal Training

BY

NIC

HO

LAS

DIN

UB

ILE

, M

.D.

If you’d like more information on

working with the“walking wounded,”

check out “YourClient’s FrameWork,” a

new ACE continuingeducation book/DVD

featuring Dr. DiNubile’sapproach to healthy

muscles, bones and joints, at

www.acefitness.org.

Continued on page 19


The law states that an individual whorenders emergency care utilizing an AEDwill not be liable for civil damages fromsuch use except in cases of gross negli-gence or reckless conduct.

ACE, which supports the legislation,encourages all fitness professionals nation-wide to become CPR-certified and properlytrained in AED use, complete periodictraining and demonstrate proficiency atleast once a year, as required by theCalifornia law.

“It is part of our mission to protect thepublic from unsafe practices and ensurethat our ACE-certified professionals helpprovide a safe exercise environment fortheir clients,” says Robyn Stuhr, M.A.,Executive Vice President of ACE.

AEDs Save LivesConsider these statistics: Each year,

more than 950,000 adult Americans diefrom cardiovascular disease, making it theNo. 1 cause of death nationwide.

The AHA notes that many of the250,000 deaths due to sudden cardiacarrest that occur before victims reach thehospital could be prevented by the promptuse of defibrillators.

When used correctly, AEDs can be keyto survival. With cardiac arrest everyminute counts: Delivering an electricshock to the heart within the first threeminutes after a collapse increases survivalrates by as much as 74 percent. Researchhas shown that for every minute that pass-es without defibrillation, a victim’s chanceof survival drops by 7 percent to 10 per-cent. After 12 minutes, the survival ratecan be as low as 5 percent. Legislation inseveral states requiring AEDs in large pub-lic venues, such as schools, airports andcommercial airliners, has been creditedwith saving hundreds of lives. The push tomake AEDs mandatory in health clubs willlikely save even more people.

Both anecdotal and statistical evidencesuggest that Bollman’s emergencyresponse on the tennis court was hardly ararity. Bollman recalls that in the 10 yearsshe worked in a large health-club facility,she heard of five members collapsing witha cardiac event. And in the March 2002issue of Circulation, the AHA reported sta-tistics from a large database of more than2.9 million members belonging to anunnamed commercial health/fitness chainshowing that 71 deaths (mean age 52 +13 years; 61 men and 10 women)

I t’s been years, but fitness professionalTina Bollman can still recall the horrorof watching a woman collapse as a

result of a heart attack on the tennis court. A trained emergency medical techni-

cian, Bollman immediately sprang intoaction, taking turns with anotherinstructor to provide critical cardiopul-monary resuscitation (CPR) whileinstructing another person to call 911and to quickly bring the automatedexternal defibrillator (AED).

The paramedics arrived at the healthclub facility and took over emergency carebefore Bollman had a chance to use thelive-saving AED.

In hindsight, she praises the clubowner’s foresight to adopt the device as ahealth safeguard before its adoption wasmade a requirement by law.

“The reality is that performing CPR andusing an AED in a timely fashion greatlyincreases the chances of survival from car-diac arrest,” says Bollman, who is an ACE-certified Personal Trainer and former pro-gram coordinator for the ACE AmericanHeart Association (AHA) National TrainingCenter, a continuing education course pro-viding fitness professionals with essentialfirst-aid, CPR and AED skills.

New California LawA new law, which became effective on

July 1, 2007, requires all health studios andhealth clubs in California to have an AEDprogram in place, which means that anAED must be available and staff trained toproperly use it in the event of a cardiacemergency.

According to the law, for every AEDunit purchased (up to the first five AEDs),clubs must have one employee who istrained in CPR and AED use on the premis-es during normal operating hours. If morethan five AEDs are purchased, only oneadditional employee is required to betrained for each additional set of five AEDspurchased. In other words, if a club decidesto buy four AEDs, it must have four trainedemployees on staff; for nine AEDs, at leastsix employees must be trained in how toproperly use them. Liability protection cov-ers employees and the studios, providedfacilities follow specified procedures.

The bill, authored by Assembly-woman Fran Pavley and signed into lawby Governor Schwarzenegger, provides“Good Samaritan” protection for gymemployees who use an AED in an emer-gency situation.

feature story

California EnactsNew AED Legislation

BY

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occurred over a two-year period. The death ratewas highest among less-frequent exercisers (lessthan once a week in nearly half of the exercise-related deaths).

The ACE HeartsaverPrograms

The ACE Heartsaver First Aid with CPR andAED course is specifically designed to give fit-ness professionals the step-by-step, hands-ontraining they need to save a life. Moreover, theseven-hour course adequately prepares fitnessprofessionals to deal with many medical situa-tions, notes Bollman, who is a CPR instructor.“We spend much of the morning practicingfirst aid and learning to recognize medicalemergencies, such as what to do when a personis choking, fainting, is having breathing prob-lems, or suffers a stroke, a seizure or a diabetes-related event,” Bollman says.

She further explains: “You might practicetreating a person who is having a severe allergicreaction (such as from a bee sting or food aller-gy) using an epi-pen or applying pressure to ableeding wound.”

After the lunch break, students dive intoCPR practice and learn how to use the AED.

“The whole idea is to keep the victim aliveuntil the paramedics arrive on the scene. So, forinstance, if you find a client who is uncon-scious, has no pulse and is not breathing, weuse a mannequin to practice how to compressthe heart or the chest to circulate the bloodthrough the body and give mouth-to-mouthbreathing,” she says.

Once students master CPR, they practiceusing the AED.

“We practice over and over. Once studentsshow proficiency in first aid, CPR and AED,they receive a course completion card, which isvalid for two years,” Bollman says.

Students can order the student handbookand other material on ACE’s Web site atwww.acefitness.org for $99. Successful comple-tion earns students 0.6 CECs. ACE offers approx-imately 60 courses each year at various locationsthroughout the country. Information regardingspecific locations can be found in the continu-ing education section of the ACE Web site. InCalifornia, the next live courses will be offeredon Nov. 10 in Oakland, Irvine and San Diego.

ACE also offers the Heartsaver AED AnytimePersonal Learning Program, a distance-learningcourse that comes with a student handbook,DVD and CD-ROM.

Bollman finds that this is a great coursefor students who prefer studying at home,particularly for those who have taken CPR

courses several times before and are lookingfor a convenient way to update their skillsand get recertified.

“The DVD shows an instructor teaching andperforming CPR on a mannequin, while you’refollowing along at home on your own man-nequin (provided in the kit). The AED section,which is a CD-ROM, is developed like an inter-active video offering different scenarios. Forinstance, you’ll be given a scenario where some-one is unconscious on the floor in the gym ornext to the pool and you’ll be asked what todo,” she says.

To earn the course certificate of completion,participants must take a live skills-checkdemonstrating proficiency in CPR and AED nolater than 60 days from the time they purchasethe program. Skill-check locations are listed onthe ACE Web site.

Program cost is $99 and participants earn0.4 CECs.

First-time CPR and AED participants maywant to consider attending the workshop, saysBollman, “because it gives you hands-on train-ing and first aid training.” She believes fitnessprofessionals need to be prepared to deal withall types of emergencies, from a sprained anklein a step class or a bleeding thumb from adropped weight to a diabetic situation.

“After two years, you can then decidewhether to take another live course or opt forself-directed learning,” she adds.

John Hayes, the AHA commercial channelmanager for Emergency Cardiovascular CarePrograms based in Aptos, Calif., agrees withBollman that practice makes perfect.

“We recommend a skills refresher every sixmonths and mock drills,” Hayes says.

For California club owners trying to deter-mine how many AEDs they should have to pro-vide an adequate emergency response, Hayesrecommends walking through the entire facili-ty, including parking lots. A person should beable to respond to a cardiac arrest within threeminutes. This walk-through helps a facilityoperator determine the number of AEDs need-ed and where they should best be located.

Every facility should also have a writtenemergency response plan in place.

The AHA notes that local emergencymedical services can assist with programplanning and quality improvement. ACEmeanwhile, is doing its part by requiring itscertified professionals to maintain currentCPR certification status.

“If you know how to respond in anemergency situation and use an AED, youcan save lives. That’s the bottom line.” saysACE’s Stuhr.

manner. At the same time, doctors are notable to effectively “treat” sedentary behav-ior, one of the leading causes of morbidityand mortality in this country.

What does all of this have to do with fit-ness professionals?

Fitness professionals in the trenches willbe seeing more and more individuals whowant to be fit and active, but are challengedwith frame-related issues: bum knees, soreshoulders, and low backs that go out morethan they do. Fitness professionals will needto raise their awareness of these issues, andlearn ways to modify exercise routines. Inmy experience, approximately 80 percent ofadults will require some customization oftheir fitness routines because of muscu-loskeletal issues. Continuing education andadvanced certification will be essential inthis area. Also, we need to move toward bet-ter communication and collaborationbetween physicians, athletic trainers, physi-cal therapists and fitness professionals.

I believe the fitness community can riseto this new challenge, and I hope the med-ical community responds by providing part-nerships that will promote safe fitness andenhance the health, both general and mus-culoskeletal, of our population. Exercise usedwisely has transformative power. We knowthat “exercise is medicine” and, like anymedication, care must be taken in its pre-scription. You can make a difference in thelives of an ever-increasing group of clientsby expanding your knowledge base in thisvery important area.

Nicholas DiNubile, M.D., anorthopedic surgeon specializingin sports medicine, is a consult-ant to the Philadelphia 76ersand Pennsylvania Ballet andformer Special Advisor to thePresident’s Council on PhysicalFitness and Sports. He is theauthor of FrameWork: Your 7 Step Program for HealthyMuscles, Bones and Joints andexecutive producer and host ofthe PBS special “Your Body’sFrameWork.”

The WalkingWounded

Continued from page 17


keeping you posted

Now is the Time to Register for the ACE Fitness Symposium

Don’t miss out on your last chance to register early and still get discounted ratesfor the ACE Fitness Symposium, which will be held September 5–7, 2007, at theRio Hotel and Suites in Las Vegas.

The ACE Fitness Symposium offers you the latest in the science and business of per-sonal training and group fitness, and allows you to explore a wide range of educationaltopics to expand your knowledge and master the most current, proven training tech-niques in your field. Choose from nearly 30 exciting sessions and 20 distinguishedspeakers, including:

• Renowned exercise physiologist and former NHL coach, Peter Twist, who bringsyou the “Future of Sports Conditioning” and introduces the Twist SportConditioning Paradigm

• Biomechanist and ACE-certified Clinical Exercise Specialist, Anthony Carey, M.A.,who explains how to translate the study of functional anatomy and movement intoa well-designed program

• Department Chair of Nutrition Sciences at UNLV and nutrition consultant, LauraKruskall, Ph.D., R.D., and ACE’s physiological consultant, Fabio Comana, M.S.,R.D., explain how to safely and accurately engage in nutrition discussions withclients while staying within your scope of practice

In addition, there are many networking opportunities not to be missed, including awelcome reception, opening ceremony breakfast, luncheons and early-morning exercisesessions.

Full Conference Registration is $300 for ACE-certified Professionals until August 15;after this date prices will increase. For the full symposium schedule and session infor-mation, visit www.acefitness.org/symposium.

Give Your Clients a Body Built to Last

Did you know…? We have doubled the human life span, but themusculoskeletal frame is designed to perform optimally for only30 or 40 years. Musculoskeletal ailments are now the number

one reason for physician office visits in the U.S. Nicholas DiNubile, M.D.,author of FrameWork, renowned orthopedic consultant for thePhiladelphia 76ers and former Special Advisor to the President’s Councilon Physical Fitness and Sports, serves as the keynote speaker for thisyear’s ACE Fitness Symposium. In this informative session worth 0.1 CECs,Dr. DiNubile will explain how you can help your clients preserve theirfunction and durability. Following the keynote address, he will presentanother session, Applying Framework (also 0.1 CECs), in which you canlearn simple tests to identify musculoskeletal imbalances, weaknessesand deficits in balance or proprioception. You’ll then be able to makeappropriate modifications to your client’s workout and ensure their mus-culoskeletal system is fortified and protected. A tailored program isessential as one size doesn’t fit all!

h o i s t f i t n e s s . c o m

ACE would like to thank our

sponsors

© 2007 American Council on Exercise®

All rights reserved.

YO U R CL I E N T ’ S FR A M EWO R K :7 STEPS TO HEALTHY MUSCLES,

BONES, AND JOINTS

Dr. DiNubile’s FrameWork book and DVD set

is now available through the ACE Store. Visit

www.acefitness.org to order your copy today.


2007 Conference/Convention DatesACE reviews and approves courses, workshops and conventions at which you can earn CECs. Call 800-825-3636, Ext. 781, or access the

ACE Continuing Education Center online at www.acefitness.org for a schedule of courses and workshops available near you.

DATE EVENT LOCATION ORGANIZATION CONTACT # WEB

8/7-9 Pilates Style Magazine 2007 NYC Conference New York, N.Y. Pilates Style Magazine 212-262-2247, ext 307 www.pilatesstyle.com8/9 2007 Annual MACMA Conference Ellicott City, Md. MACMA 888-596-2262 www.macmaclubs.org8/15–19 YogaFit Mind/Body Fitness Conference and Mosaic Hood River, Ore. YogaFit 888-786-3111 www.yogafit.com8/17–18 Fall Into Fitness Urbana, Ill. University of Illinois 217-333-7667 www.campustrec.uiuc.edu8/17–19 Can-Fit-Pro Toronto 2007 Toronto, Canada Canadian Assoc. of Fitness Prof. 800-667-5622 www.canfitpro.com8/24–26 Dallas MANIA Dallas, Tex. SCW Fitness Education 877-SCW-FITT www.scwfitness.com9/4–7 ACE Fitness Symposium Las Vegas, Nev. ACE 800-825-3636 www.acefitness.org9/6–9 2007 Inner IDEA Palm Springs, Calif. IDEA 800-462-1876 www.inneridea.com9/26–30 YogaFit Mind/Body Fitness Conference and Mosaic Miami, Fla. YogaFit 888-786-3111 www.yogafit.com9/28–30 12th Annual Yoga Journal Colorado Conference Estes Park, Colo. Yoga Journal 800-561-9398 www.yjevents.com10/4–7 ECA/THRIVE! Ft. Lauderdale, Fla. ECA 800-ECA-EXPO www.ecaworldfitness.com10/4–7 FitnessFest Conference and Expo Tucson, Ariz. Fitness Fest 480-461-3888 www.fitnessfest.org10/10–13 Club Industry 2007 Chicago, Ill. Club Industry 800-927-5007 www.clubindustryshow.com10/11–14 Las Vegas Vinyasa Yoga Conference Las Vegas, Nev. Center for Yoga 800-559-YOGA www.vinyasaconference.com10/11–14 IDEA Personal Trainer Institute 2007 Orlando, Fla. IDEA 800-999-4332 www.ideafit.com10/12–14 Midwest MANIA Chicago, Ill. SCW Fitness Education 877-SCW-FITT www.scwfitness.com10/20–24 Fit Beach 2007 Negril, Jamaica Fit Launch, Inc 859-341-0830 www.fit-beach.com10/23–24 NEHRSA Fall Conference & Fitness Expo “Providence, RI” NEHRSA (800) 228-4772 www.nehrsa.org10/25–28 YogaFit Mind/Body Fitness Conference and Mosaic Columbus, Ohio YogaFit 888-786-3111 www.yogafit.com11/2–4 Boston MANIA Boston, Mass. SCW Fitness Education 877-SCW-FITT www.scwfitness.com11/24–25 Can-Fit-Pro Vancouver 2007 Conference Vancouver, Canada Canadian Assoc. of Fitness Prof. 800-667-5622 www.canfitpro.com11/28–12/1 MFA 13th Annual Conference Orlando, Fla. Medical Fitness Association 804-897-5701 www.medicalfitness.org11/28-12/1 Athletic Business Conference & Expo Orlando, Fla. Athletic Business Publications 800-722-8764, ext 155 www.athleticbusinessconference.com

n You probably wear fitness apparel during most ofyour interaction with clients. If meeting outside ofa training session, dress for suc-cess; business attire conveys aclean, professional appear-ance.

n Create a binder to savehealth and fitness arti-cles that you thinkcould benefit yourclients. Make photo-copies to share.

n Design workouts for your clients to per-form while on vacation. If they are unable to usea fitness center, create a program they can do intheir hotel rooms.

n Don’t use trademarked ™, registered ®, or copy-righted © words or phrases without permissionfrom the rightful owners. If marketing yourself withterms such as Spinning, iPod, or others, you couldface legal penalties.

n Contact local organizations (Junior Women’sClub, Jaycees, Chamber of Commerce, etc.) totry and set up a time for you to give a fitness-related presentation. You’ll be spreading qualityinformation and getting your name and servicesin front of the community.

ACE

Fit Bits

New ACE Courses Now Available from Personal Trainer on the Net

Interested in earning ACE Continuing Education Credits (CECs) for acourse that teaches you the latest stability ball techniques? Or whatabout functional training for integrated abdominal exercises? These

are just two of the 16 courses offered by ACE that are now available toyou from Personal Trainer on the Net.

Choose from courses designed by leaders in the field of exercise andfitness including Gary Gray, pioneer and authority in rehabilitative training,and J.C. Santana, world renowned performance enhancement expert. Allwhile earning 0.1 to 1.8 ACE CECs in a single course.

Here is a brief sampling of the dynamic courses currently available:

Visit www.acefitness.org/acestore for a complete list of ACE CECcourses currently available from Personal Trainer on the Net.

Chuck Wolf • Flexibility Highways – 0.1 CECs• Functional Integrated Abdominal

Training – 0.2 CECs

J.C. Santana• Dynamic Dumbbell Training II

(Explosive Power and MetabolicTraining) – 0.1 CECs

• Ultimate Stability Balls I (Chest,Shoulders, Back and BalanceTraining) – 0.1 CECs

Gray Cook• Reactive Neuromuscular Training:

From Movement Screening toMoving Better – 0.5 CECs

• Advanced Functional MovementScreening – 0.4 CECs

Gary Gray• Functional Video Digest Vol. 1.07 -

Lumbar Spine – 0.2 CECs• Best of Gary Gray: FVDS Starter

Package – 1.8 CECs

calendar of events

AHAHeartsaver First Aid-CPR/AED Training [

]Cost: $99 CECs: 0.6 A first-aid emergency can occur any-where, including the workplace and withinyour community. The American HeartAssociation’s Heartsaver First Aid withCPR and AED course teaches lifesavingskills in an emergency until EMS arrives.This convenient course satisfies trainingrequirements for CPR, AED and first aid ina single one-day course. The completioncard is valid for two years.*The American Heart Association strongly promotes knowledge and proficiency in BLS, ACLSand PALS and has developed instructional materials for this purpose. Use of these materials in aneducational course does not represent course sponsorship by the American Heart Association,and any fees charged for such a course do not represent income to the Association.

Cost: $299 CECs: 1.5During ACE’s two-day, 15-hour course, you'll learn the criti-cal areas of Fitness Assessment, Program Design, Upper-and Lower-body Strength Training and Flexibility Training.

Fitness AssessmentLearn how to effectively administer a health history screen-ing and appropriately conduct exercise assessment tests,

collecting valuable information that can identify areas of possible health and injuryrisks and aid in the development of an exercise program.

Program DesignLearn how to design and modify a safe and effective program for an apparentlyhealthy adult.

Upper-body and Lower-body Strength TrainingGet hands-on training on how to instructand spot clients as they perform upper- andlower-body strengthening exercises.

Flexibility TrainingLearn to demonstrate proper exercise exe-cution and technique for each of the mainmuscle groups, as well as coach clients asthey perform flexibility exercises, decreasingtheir chance of injury and enhance their exercise benefit.

Practice Training SessionSpend time programming and executing an actual personal training session. Thisvaluable hands-on experience will allow you to practice your program design,communication, instruction, and spotting skills as you take a client through por-tions of a mock personal training session you create.

Personal Trainer Practical Training Date: Sept. 15–16, 2007(reg. deadline Sept. 6, 2007)

For more details and to register, go towww.acefitness.org/liveprograms

ACE Personal Trainer Practical Training [ ]

Heartsaver First AidCPR/AED Training

Nov. 10, 2007(reg. deadlineOct. 31, 2007)

Ann Arbor, Mich. Baltimore, Md. Boston, Mass.

Chicago, Ill. Houston, Tex. Irvine, Calif. Miami, Fla.

Minneapolis, Minn.New York, N.Y. Oakland, Calif. Phoenix, Ariz.

Philadelphia, Penn. Raleigh, N.C.

San Diego, Calif. Seattle, Wash.

Atlanta, Geo. Austin, Tex.

Baltimore, Md. Boston, Mass.

Chicago, Ill. Dallas, Tex.

Denver, Colo.

Detroit, Mich.

Los Angeles, Calif.

Miami, Fla.

New York, N.Y.

Pittsburgh, Penn.

San Francisco, Calif.

Postural Assessment andSpinal Stabilization CoursePresented by Bob EsquerreCost: $199 CECs:1.2Dates & Locations:Sept. 29–30, 2007 San Diego, Calif.

The Postural Assessment and Spinal Stabilization TrainingCourse is designed to provide fitness professionals with thetools needed to design comprehensive, multi-planar core stabi-lization programs. Participants will understand the importanceof stabilizing the client's spine, which is achieved by optimallytransferring loads across the client’s lumbopelvic region, so thatactivities of daily living can be performed with greater efficiency.The Postural Assessment and Spinal Stabilization TrainingCourse is an evidence-based approach to core stabilization thatis supported by peer-reviewed research.

Who should attend the two-day seminar?This seminar is appropriate for experienced personal trainers,physical therapists, clinical exercise specialists and other alliedhealth professionals with strong foundational knowledge offunctional anatomy.

What can you expect to learn?At the conclusion of this seminar each participant will beable to:

• Identify the potential for Impaired Neuromuscular Control• Identify the potential for Mobility/Stability Imbalances• Identify Impaired Muscular Performance• How to develop a training pro-

gram and subsequent trainingprogressions that will enhancespinal stabilization.

Foundations for Function: Movement by DesignPresented by: Anthony CareyCost: $269 CECs: 1.2Location: August 10–11 (Friday and Saturday), Boston, Mass.

Foundations for Function: Movement by Design delivers the coreknowledge and programming skills of functional training, essential forusing our bodies the right way. Discover how to use functional anatomy,motor learning principles and a range of assessments to develop compre-hensive functional exercise programs.

Foundations for Function: Movement by Design is based onfundamental anatomical, neurological, physiological and biomechan-ical principles. By using the postural blueprint of the human body asa guide, the goal of the approach is to bring about a functionallyoperating musculoskeletal system through structural strength andpostural balance. What can you expect to learn?• Functional Anatomy • Critical Decision Making in the Exercise Design Process • Assessments: Postural & Musculoskeletal • Motor Learning • Corrective Exercise

For more details and to register, go towww.acefitness.org/liveprograms

Can’t make it to the live course? ACE now offers you the experience in a distance learning format.

Visit the ACE Store for more details.

August /September 2007 CEC Quiz

Evaluation of credit offering:

1. Was material q New q Review for you?

2. Was material presented clearly? q Yes q No

3. Was material covered adequately? q Yes q No

4. Will you be able to use the information learned from this credit offering in your profession? q Yes q No

If yes, how? ____________________________________________________________

Please attach business card, or type or print legibly:

Name: ________________________________________________________________________

Address: ____________________________________________________________________

City: ______________________________________________________________________

State:__________ ZIP:_____________________ Country: ______________________________

E-mail: ________________________________________________________________(e-mail required for electronic CEC confirmation receipt)

Business Phone: ______________________________________________________________

Fax: __________________________________________________________________________

ACE Certification #: ____________________________________________________________

Degree/Major/Institution: ________________________________________________

I attest that I have read the articles in this issue, answered the test questions

using the knowledge gained through those articles and received a passing

grade (minimum score: 70 percent). Completing this self-test with a passing

score will earn you 0.1 continuing education credit (CEC).

Signature:______________________________________ Date: __________________

q Change my address as shown at left. Effective date:__________________

To receive ACE Credits, mail this page, with a $15 Processing Fee for

ACE-certifieds or $25 for non-ACE-certifieds, to the following address:

ACE Correspondence Courses

American Council on Exercise,4851 Paramount Drive, San Diego, CA 92123

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American Council on Exercise.

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Expires September 30, 2008 CN

ACE Certified News Continuing Education Self-testTo earn 0.1 continuing education credits (CECs), you must carefully read this issue of ACE Certified News, answer the 10 questions below, achieve a passingscore (a minimum of 70 percent), and complete and return the credit verification form below, confirming that you have read the materials and achieved aminimum passing score. In a hurry? Take the quiz online at www.acefitness.org/cnquiz for instant access to CECs.

Circle the single best answer for each of the following questions.

Ans

wer

Key

: 1.

B2.

C3.

D4.

C5.

C6.

D7.

A8.

C9.

C10

.B

1. Perceived exertion is low relative to the energydemand associated with Nordic walking due tothe fact that the _____________________.A. Activity is weightbearing B.Workload is distributed throughout the bodyC. Activity is low-impactD. Core muscles are actively engaged through-

out the movement

2. Dual energy x-ray absorptiometry (DXA) is_________________________________.A. Associated with relatively high radiation expo-

sure levelsB. Limited to measuring peripheral bonesC. Able to measure bone mass density at multi-

ple sitesD. Less reliable than quantitative computed

tomography (QCT)

3. According to noted orthopedist NicholasDiNubile, M.D., approximately what percentageof adults require some customization of theirworkout programs due to some type of muscu-loskeletal problem?A. 20B. 40C. 60D. 80

4. Which of the following training approachesprovides the most effective stimulus for bonedevelopment? A. Increased frequency of bone loadingB. Increased duration of bone loading C. Increased intensity of bone loadingD. Increased variety of bone loading

5. Shallow water running on an aquatic treadmillcompared to land treadmill running results insignificantly higher _____________________.A. Heart rateB. Oxygen consumptionC.Ventilation rateD. Rating of perceived exertion

6. Adding Nordic poles to a walking workout hasbeen shown to increase caloric expenditure by__________________________.A. Less than 5% C. 10–15%B. 5–10% D. More than 20%

7. According to available research, approximatelyhow much do high-frequency bouts of multipleexercise sessions enhance the effectiveness ofbone-loading workouts?A. 50% C. 30%B. 40% D. 20%

8. Which of the following is the number reason forphysician visits in the U.S.?

A. Upper-respiratory ailments

B. Cardiovascular ailments

C. Musculoskeletal ailments

D. Obesity-related ailments

9. According to the new California law regardingAEDs in fitness facilities, how many CPR- andAED-trained staff members would a facility berequired to have on the premises during normaloperating hours if seven AEDs are purchased?

A. 4

B. 5

C. 6

D. 7

10. Which of the following represents the minimumeffective dosage of bone-loading exercise need-ed to maintain bone health?

A. Five times per week for 10–20 minutes

B.Three times per week for 10–20 minutes

C. Five times per week for 30–45 minutes

D.Three times per week for 30–45 minutes

© 2007 AMERICAN COUNCIL ON EXERCISE P08-001 39.5K 7/07

4851 Paramount DriveSan Diego, CA 92123

Non Profit Org.U.S. Postage

PAIDPermit No. 15St. Joseph, MI

Yoga Anatomy and AlignmentThis program is designed for yoga students and teachers who want to learn more about how to teach traditional yoga asana safely and effec-tively. In this interactive two-day workshop you will learn the musculo-skeletal anatomy and biomechanics necessary to safely and effectively teach hatha yoga alignment based on the foundational principles of YogaFit's Seven Principles of Alignment (SPA).

• Explore detailed musculoskeletal and biomechanical principles

applied specifically to hatha yoga postures that will help you to

become a safer and more effective teacher.

• Learn anatomy relevant to musculoskeletal structures and move-

ment patterns used in yoga asanas.

• Participate in asana practice sessions that allow you to see muscles

in action, to feel, in your own body, the actions of the muscles, and

to hear anatomical terms relevant to each asana helping us to

kinesthetically learn these concepts.

*ACE CECs: 1.8 *Yoga Alliance CEUs: 18 contact hours

Documents

AMERICAN COUNCIL ON EXERCISE A NON-PROFIT …acewebcontent.azureedge.net/cp/pdfs/CertifiedNews/AugSept07Cert.pdfA NEW DIRECTION WITH NORDIC WALKING Give Nordic walking a try, and you’ll