Page 1

Issue 69, Dec/Jan 2020

THE MONTHLY JOURNAL of THE

The resource for health, fitness, coaching, physical education, & recreation professionals.

Nutrition

by Nancy Clark

Mind Body

by Navodita Pande

Training Guidelines by Justin Price

Training Guidelines by Wayne Westcott

Create a niche. KNOW. TRAIN. RETAIN.


FROM THE EDITOR “There is no end to education. It is not that you read a book, pass an examination, and finish with education. The whole of life, from the

moment you are born to the moment you die, is a process of learning.”

Jiddu Krishnamurti May 12,1895 - February 17, 1986 Indian philosopher, speaker and writer

“Intellectual growth should commence at birth and cease only at death.” Albert Einstein March 14, 1879 - April 18, 1955 Physicist who developed the special and general theories of relativity The Holiday Season is upon us and, as always, it truly is a time of wonder and delight; particularly in the minds of children. I wish you a joy filled Season; and, may I suggest that you resolve as an individual and trainer to maintain a childlike holiday outlook year-round for a lifetime. Particularly interesting and not coincidentally, the best trainers approach the world having this sense of wonder and delight in personal growth and helping others; along with an overwhelming curiosity and unquenchable thirst for education. More specifically, the most successful trainers not only seek the answer to just the how; but also, as it may apply, the answers to who and what and when and where and why. With these thoughts in mind, the articles included in this issue take us down the road of wonder and education. Nancy Clark’s article skillfully guides the reader through the forest of “fake sport nutrition news.” Navodits Prande’s article enlightens us to the all-important “body, mind and spirit interaction” benefits that yoga and naturopathy provide. Justin Price's article aptly addresses the “loosening response” to the too often “tightening of hips.” Wayne Westcott’s article succinctly reveals the parallel between blood pressure increase and heart rate increase in response to strength training.

If you find an article in Health and Wellness Across the Gamut of Life! that you feel would be beneficial to a friend, family member or co-worker, all you have to do is forward this link, https:// aahf.info/electronic-journal, to that person through email.

We welcome your feedback about the contents of this journal and encourage you to submit topics that are of interest to: Pete@aahf.info

We are committed to our mission of providing education and training for health, fitness, physical education and recreation professionals across the GAMUT of life! Have a question? Want more information on a specific topic? Ask the Experts

Subscribe to the FREE eJournal

Be knowledgeable! Be successful!

Pete

Pete Bazzel Editor-in-Chief 800.957.7348 Pete@AAHF.info www.AAHF.info

www.AAHF.info

GAMUT, Issue 69, Dec/Jan 2020


Back to Table of Contents

INSIDE THIS ISSUE Sports Nutrition Resources: Where to look for credible information

4

Yoga and Naturopathy

6

How Tight Hips Can Cause Knee Pain

8

Nutrition article by Nancy Clark, MS, RD, CSSD Mind Body article by Navodita Pande, Ph.D.

Training Guidelines and Programs article by Justin Price, MA, CPT

Strength Training and Heart Rate: Research and Application

12

Ask the Experts 159

16

References

30

Training Guidelines and Programs article by Wayne Westcott, PhD, CSCS

Health and Wellness Across the Gamut of LIFE! is published by the American Academy of Health and Fitness, LLC located in Springfield, Virginia 22153. Copyright 2018-20.

Subscribe to the FREE e-Journal

3

GAMUT, Issue 69, Dec/Jan 2020


Sports Nutrition Resources: Where to look for credible information by Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics), who has a private practice in the Boston area (Newton) where she counsels both casual exercisers and competitive athletes and is author of Nancy Clark’s Sports Nutrition Guidebook. Contact info

Thanks to the Internet, we can easily become overloaded with conflicting nutrition information. A few Google searches can leave you confused about carbs, calories, keto, inflammation, weight management, and sports supplements. How do you know what and whom to believe?

Episode #118: “Swifter, Higher, Stronger” with Professors Louise Burke and John Hawley is well worth a listen.

 ScienceOfUltra.com/podcasts, hosted by exercise

physiologist and Idaho State University professor Shawn Bearden PhD. Episode #69: Training on Low Glycogen offers food for thought.

The following article identifies a few credible (sports) nutrition podcasts, blogs, books, and websites. You'll find trustworthy answers to your questions about how to fuel your body and resolve confusion about what's best to eat for optimal sports performance, good health, and high energy.

 PHITforaQueen.podbean.com, hosted by sports

nutritionist Rebecca McConville RD and therapist Kara Shelman LCSW. This podcast is devoted to female athletes wanting it all: performance, health, intellect, and time. You might like the episode with marathoner Allie Kieffer I don't run fast because I am light. I run fast because I am stronger.

Blogs

 NutritionBlogNetwork.com offers a collection of

blogs written by numerous registered dietitians. It's a site you can turn to for trusted advice on all things food, weight, and nutrition. Some popular blogs within the Network include and TobyAmidorNutrition.com/my-blog SnackingInSneakers.com. For sports nutrition information, you’re welcome to enjoy my blog at NancyClarkRD.com/blog.

Websites

 Exercise physiologist, researcher, and Ironman

triathlete Asker Jeukendrup PhD of the Netherlands offers abundant information for athletes and sports nutrition educators at MySportScience.com. The site provides a wide range of sport science topics with infographics that are highly educational for visual learners.  TeamUSA.org, the website for the US Olympic Committee, offers fun cooking videos with Olympians: TeamUSA.org/Cooking-With-TeamUSA. You'll find recipes for many yummy, healthy sports foods; including entrees, snacks, smoothies, and desserts. This website also offers sports nutrition fact sheets, including sample Athlete Plates with suggested meals for easy, moderate or hard exercise days. (From www.TeamUSA.org home page, click on Safe Sport, then High Performance Programs, and then Nutrition.)

Podcasts

Podcasts offer a handy way to learn about (sports) nutrition while exercycling, running, or walking the dog. The hosts commonly interview researchers who are conducting the latest studies with athletes. Some of my favorite podcasts include:

 SoundbitesRD.com/podcast with Melissa Joy

Dobbins RD. You'll hear about all things daily nutrition, with a focus on current food topics and controversies.

 We Do Science, (theiopn.com/podcasts, hosted

by UK sports nutritionist Dr. Laurent Bannock.

Back to Table of Contents

www.AAHF.info

4

GAMUT, Issue 69, Dec/Jan 2020


NUTRITION  Ais.gov.au/nutrition,

 Overcoming Amenorrhea: Get Your Period Back.

the website for the Australian Institute of Sport, offers abundant sports nutrition information. If you have questions about creatine, sodium bicarbonate, or other ergogenic aids, the sport supplement section identifies which ones work, which ones need more research, and which ones are bunk.  EDCatalogue.com offers helpful information about eating disorders, including tips for families and friends. The website includes a bookstore with more than 200 self-help titles that can help an athlete find peace with food. The site also has excellent podcasts with top-notch experts in the field of eating disorders. Both athletes and health professionals alike will glean information that helps them better understand and manage eating disorders.

Get Your Life Back by runner (and podcaster) Tina Muir is a must-read for female athletes who have stopped having menstrual periods.  For a wide array of trustworthy books related to exercise, training, and sports nutrition, check out the numerous titles at Human Kinetics publishing house: us.humankinetics.com.

Concluding comment

While the above resources offer self-help information, the better way to improve your diet (and performance) is by enrolling the help of a registered dietitian nutritionist (RD or RDN) who specializes in sports nutrition. No blog, podcast or book can replace personalized food help. To find your local RD, use the referral network at FindAnRD.eatright.org. Why just be a good athlete when you can be a better one?

Books

 The Academy of Nutrition and Dietetics Complete

Sports Nutritionist Nancy Clark, MS, RD counsels both casual and competitive athletes at her office in Newton, MA (617-795-1875). The new 6th edition of her best-selling Sports Nutrition Guidebook addresses today’s questions and concerns about what to eat. For more information, visit www.NancyClarkRD.com. For her online workshop, see NutritionSportsExerciseCEUs.com.

Food and Nutrition Guide by Roberta Duyff RD is a hefty general nutrition resource. It covers all nutrition topics and will answer your questions about food for health.  Nancy Clark’s Sports Nutrition Guidebook new 6th edition (2019) offers the latest information about fueling for sports, weight management, and life. Includes recipes!  Plant-based Sports Nutrition by Enette LarsonMeyer PhD RD offers in-depth information to help vegetarians and vegans enjoy a meatless diet and excel as an athlete.  Food and Fitness After 50: Eat Well, Move Well, Be Well by Christine Rosenbloom RD PhD and exercise physiologist Bob Murray PhD is perfect for mid-life fitness exercisers.

Contact Nancy at www.nancyclarkrd.com.

Back to Table of Contents

Subscribe to the FREE e-Journal

5

GAMUT, Issue 69, Dec/Jan 2020


Yoga and Naturopathy by Navodita Pande, Ph.D. in Media Studies, is an independent researcher, and a media trainer. She has written four books on media and Yoga, and trains the National Yoga team and conducts summer and winter workshops in Kanpur. Contact info

Background

as a form of regular exercise, is the belief that yoga increases metabolism and cardiovascular activity, encouraging heart health and weight loss. It has been argued by a few researchers like Broad (2012) that there is plenty of evidence that yoga positively affects blood pressure, bone health, stress levels, sleep patterns, anxiety disorders and depression. Additionally, yoga can also help heal chronic and acute injuries. That's what the mind-body connection, or union, behind yoga is all about. This works wonders for the fitness routine that engages the body, mind and spirit.

Yoga is fast becoming a panacea for illnesses across the globe. It is being used by medical practitioners, life coaches, lifestyle healers and all kinds of wellness experts. Along with yoga, naturopathy is becoming a buzzword for healing and fitness. A significant way in which fitness professionals can benefit from the knowledge of yoga and naturopathy is to apply the technique holistically to daily routines and practices. While yoga talks about mind and body being inseparable for healing, naturopathy deals with the use of proper diet, rest and breathing that sustain a good workout. Yoga is all about making a workout sustainable instead of draining out energy in an hour or two. Some potential ways in which the knowledge of yoga and naturopathy can be useful to practitioners are discussed below.

Naturopathy

The definition accepted by legislation (HEW Report, 1968) in the United States defines naturopathy essentially as a drugless therapy that includes:

 Diet-control

Yoga

 Mud, water and sun-bathing

A study (YJ Editors, 2012) by an established yoga journal reports that over twenty million Americans practice yoga regularly and spend $10 billion a year on related classes, clothing, travel and equipment. The popularity and profitability of yoga's inward focus reflects other related trends such as a national obsession with obesity that ultimately defines health as a private concern tied to individual responsibility and personal consumer choices. The most progressive insurance plans in fact prescribe yoga for heart health. Yoga is part of a Hindu spiritual tradition consisting of myths, texts, meditation, dietary practices and philosophy that has traveled for almost two hundred years from India to the United States permeating many aspects of American culture including literature, fashion and music.

 Physiotherapy and massage treatment

 Osteotherapy, chiropractic, acupuncture and acupressure  Magnetotherapy and electrotherapy

 Psychological treatment, hypnosis and spiritual healing

Since the days of Hippocrates, physicians have relied on natural processes such as proper diet, proper rest and proper exercise for curing diseases. Naturopaths and patients turned more and more to experimenting with the treatment of hydrotherapy and diet regulation. This resulted in the important and pioneering works of Hahn (1833), Priessnitz (1996), Kneipp (1894), Kuhne (1892), Just (1912), Lindlhar (1914), Kellogg (1919) and Lief (1952). The fundamental principle of naturopathy is that health is the most natural condition of the body and the body always tries to retain its state of health. This

One of the great claims of yoga teachers is that yoga's rhythmic breathing floods the lungs and bloodstream with oxygen, rejuvenating mind and body. Moreover, and key to much of yoga's attraction

Back to Table of Contents

www.AAHF.info

6

GAMUT, Issue 69, Dec/Jan 2020


MIND BODY Suryanamaskara, daily ablutions to the Sun God, is performed at a slower pace. The adoption of each posture is accompanied with the prescribed breathing technique, followed by the recital of the prescribed mantra and can be considered a perfectly complete exercise.

is done through proper elimination of waste products. The elimination takes place through bowels, kidneys, skin and lungs which eliminate waste products such as stool, urine, sweat and impure air, respectively. In all their treatments, every practitioner of naturopathy has recorded immense benefit derived by their patients through close contact with the four powers in nature, namely earth, water, sun and air. To this list we can add the fifth element of Indian philosophy- space or ether. The inclusion of space is of great importance when we come to deal with the question of wholeness of treatment by including the response of the mind as a part of the response of the whole body to a treatment.

Conclusion

It may thus be said that yoga and naturopathy revolve around holistic healing practices and do not separately treat a body part. They believe in treating the entire body to make the body strong enough to fight disease or malfunctioning organs. Pranayama is at the center of its philosophy. Breath is the key to exercising fully in the moment. Some benefits are: Bhastrika and Kapalabhati activate and invigorate the liver, spleen, pancreas and abdominal muscles; improve digestion; and, drain sinuses. Nadi Shodhana is good for soothing the nerves. The real disclaimer here is that those suffering from high or low blood pressure, heart ailments or eye or ear complaints (ear infection, detached retina) should avoid doing strenuous Pranayama and be happy performing 10 to 15 simple deep breathing cycles without holding the breath. So, both practices of yoga and naturopathy can be combined to get benefits for a healthy or a diseased person.

Exercise

Exercise can be divided into three categories, namely vigorous, slow-paced and yogasanas. Naturopaths favor slow-paced exercise when compared to vigorous exercise. Long walks and slow swimming are highly recommended by naturopaths. Proper exercise activates all the four organs of elimination and hence proves to be very beneficial. The yogasanas, according to Indian philosophy, are not mere exercises, but a method of establishing a complete unison of the body, mind and soul. Their exercise value, too, is tremendous. To begin with, the practitioner is advised to adopt a proper asana or posture and continue to remain in that posture for as long as he can comfortably do so. Hasty or jerky movements are not recommended.

References

Contact Navodita at office@navoditapande.com

Chitta, the Sanskrit word for mind, is considered to be the driving force behind all the internal activities of the body. Yogasanas are such postures in which the functions of different organs are carried from chitta, which can then better attend to its eternal quest of unison with the soul. Thus, during yogasanas, organs function with a heightened efficiency. As a result, the elimination of body waste is more efficient.

Back to Table of Contents

Subscribe to the FREE e-Journal

7

GAMUT, Issue 69, Dec/Jan 2020


How Tight Hips Can Cause Knee Pain by Justin Price, MA, CPT, the creator of The BioMechanics Method® - the world’s fastest growing corrective exercise education program for health and fitness professionals. Contact info

watching TV, prolonged sitting places the hip sockets in a constantly flexed position. Over time, this can lead to movement restrictions in the hip.7 Overdoing athletic movements that require only one or two ranges of motion for the hips, like bike riding or running, can also lead to muscle and soft tissue restrictions and subsequent hip immobility. This immobility or tightness of the hips is a major contributor of knee pain.

To help you understand how tight hips can cause knee pain you must first appreciate that the knee seldom works in isolation.1 For example, activities that often cause knee pain like squatting, lunging, walking and running all require the feet, ankles, legs and hips to move together in a coordinated fashion. Let’s take a look at running and walking as an example.

A Quick Look at the Parts Walking and running requires you to transfer weight from side to side as you step forward with alternating feet. Part of this weight transfer is possible because the feet have the capability to roll inward toward each other (i.e., pronate). When the foot pronates, the ankle rolls in with it, which in turn helps rotate the lower leg, knee and thigh toward the midline of the body.4 The thigh bone, which fits into the pelvis to form the hip socket, should also rotate inward in time with the lower leg as weight is transferred from left to right and vice versa.6

Do You Have Tight Hips? Assessing hip mobility, specifically the ability of the hip to rotate inward, is a relatively straightforward process. Lie on the floor on a mat. Spread your legs about 18 inches to 2 feet apart and try to turn both of your legs inward so your feet move toward each other (see Figure 1). Look to see if one leg cannot turn as far in as the other leg and/or feel which side is tighter. Both legs should be able to turn in about 30° - 40°. In the example below, the client has almost an acceptable range of motion for her left leg, while her right leg is severely lacking the mobility to rotate inward.

So How Can Tight Hips Cause Knee Pain? As you now know, pronation of the foot enables the ankle and lower leg to roll inward. However, if the hip is tight or lacks the flexibility to turn inward at the same time, then a tug-of-war ensues between the upper and lower leg and the knee joint is caught in the middle. This stress to the knee can lead to pain and dysfunction.5

What Causes Tight Hips? A primary cause of hip immobility is extended periods of sitting. Whether at a computer, driving, eating, playing video games and/or

Figure 1. Lying Hip Assessment

Back to Table of Contents

www.AAHF.info

8

GAMUT, Issue 69, Dec/Jan 2020


TRAINING GUIDELINES AND PROGRAMS Lie on the floor with your knees bent and place a tennis ball under one side of your butt. Move around on the tennis ball to find a sore spot. Pause on each sore spot you find for 10 to 20 seconds. As the tension releases move to a new spot. Perform at least once a day for about 2 to 3 minutes on each side.

If you or your client lacks mobility in either, or both, of their hips, this may be the cause of their knee pain (as well as other issues). Therefore, the first and most important goal is to release tension from the larger muscles that help control hip function. There are many corrective exercises you can teach clients to improve hip mobility. However, the first and most appropriate strategies to use are self-myofascial release (SMR) techniques.5 Below you will find three simple SMR exercises that will greatly improve the mobility of the hips. Performing these exercises on a regular basis will help both you and your client’s knees (and the rest of the body) feel and function better.

TENNIS BALL

ON

H I P F L E XO RS

The hip flexor muscles originate on the lumbar spine, cross the pelvis and attach to the top of the leg. They help control rotation of the leg and hip socket. Performing the following SMR technique with a tennis ball is an effective way to increase hip mobility and reduce knee pain.

Corrective Exercises T ENNIS B A L L

ON

BUTT

The gluteus maximus muscle helps control rotation of the leg and the hip socket. Using a tennis ball to release and rejuvenate this muscle (and the other smaller hip rotators muscles of this area) will enable the leg to rotate more freely in the hip socket and take stress and strain off the knees.

Lie face down and place a tennis ball under the front of your hip/leg and find a sore spot. Maintain pressure on the sore spot for 10 to 20 seconds until the sensation lessens, and then move the ball up and onto your abdominal region. Use the tennis ball to release all sore spots along the way from the top of the hip to just beside your bellybutton. (Note: Do not place the tennis ball on the sensitive areas just to the side of the pubic bone where the leg meets the groin.)

Back to Table of Contents

Subscribe to the FREE e-Journal

9

GAMUT, Issue 69, Dec/Jan 2020


TRAINING GUIDELINES AND PROGRAMS the hips to function correctly and, subsequently, the amount of stress experienced by the knees. The simple hip assessment and effective corrective exercise strategies outlined in this article can help both you and your clients experience substantially less knee pain as well as improved performance in both the short and long-term.

Perform this exercise once per day for about 1 to 2 minutes each side. F OA M R O L L E R

ON

SIDE

AND

F RO N T

OF

L EG

There are two other important structures on the upper leg that help control rotation of the hip and leg. The iliotibial band connects the gluteal muscles to the lower leg and the rectus femoris, which is a quadriceps muscle, originates on the pelvis and connects to the kneecap. These structures must be healthy and flexible to enable the hip and knee to work correctly.

To learn more about how to discover the underlying causes of you and your client's aches and pains check out The Fundamentals of Structural Assessment Course (Module 1 of The BioMechanics Method Corrective Exercise Specialist program) available through AAHF. References

Justin at info@thebiomechanicsmethod.com. Lie over a foam roller placed perpendicular to your upper leg. Roll your body to the side so the front and outside of your upper leg makes contact with the roller. Roll on any sore spots you find doing each leg for approximately 1 to 2 minutes every day. Note: If the pressure of the foam roller is too much you can regress this exercise by placing a tennis ball under the side and front of your leg instead while lying down.

Many of the largest and most powerful muscles of the body cross the hips and attach to the leg.2,3 Restrictions in these muscles affect the ability of

Back to Table of Contents

www.AAHF.info

10

GAMUT, Issue 69, Dec/Jan 2020


TRAINING GUIDELINES AND PROGRAMS

Back to Table of Contents

Subscribe to the FREE e-Journal

11

GAMUT, Issue 69, Dec/Jan 2020


Strength Training and Heart Rate: Research and Application by Wayne L. Westcott, Ph.D., CSCS, who directs the Exercise Science and Fitness Research Programs at Quincy College, in Quincy, Massachusetts. He has authored 30 books on strength training and physical fitness. Contact info

Kelemen 1986, Smutok 1993, Stewart 1988, Vander 1986). Although strength training protocols for clients with cardiovascular disease should always be approved by their physicians, consider some of the exercise guidelines typically applied to cardiac patients.

As you are undoubtedly aware, systolic blood pressure increases during strength training performance (typically between 40 to 60 mm Hg during a 10 repetition-maximum set of upper body and lower body resistance exercise, respectively). In our studies, systolic pressure increased gradually and progressively throughout the exercise set at the rate of about 4 to 6 mm Hg each repetition to the point of muscle fatigue.

According to Draught (1995), post-coronary patients have traditionally been advised to perform strength exercise with about 40 percent of their maximum resistance. However, the American Association of Cardiovascular and Pulmonary Rehabilitation's Guidelines for Cardiac Rehabilitation Programs (1995) recommended an exercise weight-load that can be comfortably performed for 10 to 12 repetitions. This repetition range typically requires at least 60 percent of maximum resistance, which represents a more realistic training protocol for increasing muscle strength. Other research (Faigenbaum 1990, Ghiladucci 1989) has demonstrated that cardiac patients can exercise safely and effectively with up to 80 percent of maximum resistance.

Interestingly, the systematic increase in systolic blood pressure during an exercise set is paralleled by a similar increase in heart rate. This is fortunate, because it is much easier to monitor heart rate during exercise performance than it is to monitor blood pressure. Quite simply, wearing a heart rate monitor provides constant feedback about the exerciser's effort level, and allows the strength training program to be adjusted accordingly. This type of cardiovascular response information may be particularly useful to special populations such as cardiac rehabilitation patients, post-surgery participants, and elderly exercisers.

Strength Training and Heart Rate Our research on heart rate response to resistance exercise was conducted with 25 healthy men and women who performed as many repetitions as possible on four weight stack machines using two training intensities. The four training exercises were leg extensions, leg curls, chest presses, and biceps curls; and the two training intensities were 70 percent of maximum resistance (70% 1RM) and 85 percent of maximum resistance (85% 1RM). All of the study subjects wore

Strength Training and Cardiac Patients A few years ago, we conducted research on heart rate response to strength training, with implications for fitness clients who have heart disease, coronary risk factors, or other medical conditions that could be adversely affected by exercising too intensely. Let's begin by noting that numerous studies have shown that sensible strength training is beneficial for cardiac patients (Butler 1987, Ghilarducci 1989, Haennel 1991,

Back to Table of Contents

www.AAHF.info

12

GAMUT, Issue 69, Dec/Jan 2020


TRAINING GUIDELINES AND PROGRAMS electronic heart rate monitors while they performed as many repetitions as possible with each training protocol. Participants rested as long as necessary to return to their resting heart rate between exercise trials.

training (typically 70 to 80 percent of maximum heart rate). This finding indicates that properly performed strength training with 70% to 85% 1RM produces similar heart rate responses as running, cycling, stepping and other types of endurance exercise.

Research Results Training to the point of muscle fatigue with these standard resistance machine exercises produced almost identical heart rate responses with both training intensities. As illustrated in Table 1, exercising to fatigue with 70% 1RM increased the subjects' heart rate to 123 beats per minute (69 percent of their predicted maximum), and exercising to fatigue with 85% 1RM increased the subjects' heart rate to 122 beats per minute (68 percent of their predicted maximum).

On average, training to muscle fatigue with 70% 1RM raised the subjects' heart rate 53 beats per minute above their resting level and exercising to muscle fatigue with 85% 1RM increased the participants' heart rate 50 beats per minute above their resting level. Although the subjects reached almost identical exercise heart rates with both training intensities, the rate of increase differed considerably. Because the participants averaged 13 repetitions with 70% 1RM, their heart rate increased about 4 beats each repetition (53 beats divided by 13 reps) with these relative weight loads. Because they averaged 7 repetitions with 85% 1RM, their heart rate increased approximately 7 beats each repetition (50 beats divided by 7 reps) with these relative weight loads.

As shown in Figure 2, the rate of heart rate increase is higher when training with heavier weight loads and lower when training with lighter weight loads. Although both training intensities appear to be safe and effective, training with 70% 1RM may be preferred for populations at greater cardiovascular risk (e.g., cardiac rehabilitation patients, frail elderly participants) due to the more gradual increase in heart rate throughout each exercise set.

Figure 1. Mean peak heart rate response training to muscle fatigue on four standard weight stack exercises using 70 percent and 85 percent of maximum resistance (N=25).

It is interesting that both training intensities produced peak heart rates that were lower than the standard recommendation for aerobic

Back to Table of Contents

Subscribe to the FREE e-Journal

13

GAMUT, Issue 69, Dec/Jan 2020


TRAINING GUIDELINES AND PROGRAMS Heart rate monitoring would seem to be equally important during both strength and endurance exercise for cardiac rehab patients, frail elderly participants, and other high-risk individuals. References

Contact Wayne at wwestcott@quincycollege.edu. Figure 2. Mean repetitions completed and heart rate increase above resting when exercising to muscle fatigue with 70 percent and 85 percent of maximum resistance (N=25).

Conclusion Our research on blood pressure and heart rate response to sensible strength exercise reveals progressive increases in systolic pressure and heart rate on a repetition by repetition basis. On average, our subjects experienced similar peak heart rates (about 123 beats per minute) training to muscle fatigue with both 70 percent and 85 percent of their maximum resistance. However, the mean heart rate increase was about 4 beats per repetition when using 70 percent of maximum resistance and about 7 beats per repetition when using 85 percent of maximum resistance. Due to the more gradual increase in heart rate, training with 70 percent of maximum resistance may be preferable for persons with cardiovascular concerns. For more precise information regarding heart rate response to resistance exercise, consider using heart rate monitors during strength training sessions.

Back to Table of Contents

www.AAHF.info

14

GAMUT, Issue 69, Dec/Jan 2020


TRAINING GUIDELINES AND PROGRAMS

Back to Table of Contents

Subscribe to the FREE e-Journal

15

GAMUT, Issue 69, Dec/Jan 2020


Ask the Experts NAOMI AARONSON – MIND BODY Naomi Aaronson, MA OTR/L CHT CPI, is an occupational therapist, certified hand therapist, and mat Pilates instructor who believes in the power of exercise in recovery. Naomi’s articles have been featured in IDEA Fitness Journal, Occupational Therapy ADVANCE, and Women and Cancer magazines. She is the co-author of the continuing education courses Return to Life: Breast Cancer Recovery Using Pilates, Breast Cancer Recovery: On Land and In Water, and The Breast Cancer Recovery Exercise Program. Naomi offers live courses through Integrated Rehabilitation and Fitness. recovercises@aol.com

www.recovercisesforwellness.com

PHIL ALWITT – CORE STRENGTH AND STABILITY

Phil Alwitt is the founder and CEO of MyCore Health, Inc. and an expert in developing products to improve peoples' health and quality of life-from robotic exoskeletons to the CoreCoach pressure biofeedback device. As an entrepreneur and product developer Phil works with the industry's leading fitness and medical professionals to guide the success of the products he develops. Phil is the recipient of multiple patents, product design awards and, as an athlete with decades of chronic back pain, is the beneficiary of many of the products he develops. www.corehealthbrands.com

palwitt@corehealthbrands.com

PETE BAZZEL – EDITOR-IN-CHIEF

Pete Bazzel, MS, CPT (ACE), is Partner and Editor-in-Chief for the American Academy of Health and Fitness (AAHF); served in the military, retiring as a Colonel; then led the Washington, D.C. regional growth of Town Sports International from 3 to 17 clubs. He co-created SrFit™ and JrFit™, 19-24 hour continuing education specialty certification courses focusing on mature adult and youth fitness respectively; and Move More, Eat Better - YOU Matter!™, a lifestyle change course for the general public. He is a World Tae Kwon Do Federation Black Belt. Pete@AAHF.info

www.AAHF.info

MELISSA BAUMGARTNER – WELLNESS COUNSELING Melissa Baumgartner, CPT (ACE, ACSM, AFAA and WellCoach), is co-owner of Midwest Fitness Consulting, LLC, a company in the St. Louis area that specializes in worksite health promotion; and creator of LWC, a Lifestyle Wellness Coaching program. Melissa has worked in the health and fitness industry for 25 years, spending the last twelve as an educator, speaker and author. She has presented to thousands of people spreading her message on happiness and well-being. www.melissabaumgartner.com

Back to Table of Contents

www.AAHF.info

16

GAMUT, Issue 69, Dec/Jan 2020


RANDALL BROAD – BUSINESS OF PERSONAL TRAINING Randall Broad is an entrepreneur, business founder, and the guiding force behind several enterprises. After working in the aerospace industry, he moved to Hollywood to embrace his dream of being an actor, making commercials and being a leading man stunt double. In 1990, he founded Opal Enterprises, a marketing services company. A cancer survivor, he now takes the stage professionally to share his lessons on living a work/life balanced existence. In the book he co-authored, It's an Extraordinary Life, he has chronicled his experiences and adventures for future generations to learn from and enjoy. www.itsanextraordinarylife.com

www.cancersurvivorsinspiration.com

BRADLEY J. CARDINAL – EXERCISE AND SPORT SCIENCE

Bradley J. Cardinal, Ph.D., is a Full Professor in Exercise and Sport Science at Oregon State University. In 2009 he received the university’s Elizabeth P. Ritchie Distinguished Professor award. He previously served on the faculties of Wayne State University (Detroit, MI) and Eastern Washington University (Cheney, WA). He is Fellow #475 of the National Academy of Kinesiology; a Fellow in the American College of Sports Medicine; a Fellow in the North American Society of Health, Physical Education, Recreation, Sport and Dance Professionals; and a Fellow in the Research Consortium of the American Alliance for Health, Physical Education, Recreation and Dance.

Brad.Cardinal@oregonstate.edu

http://health.oregonstate.edu/people/cardinal-bradley

JOHN PAUL CATANZARO – PERSONAL TRAINING

John Paul Catanzaro, BSc Kin, CSEP-CEP is a Certified Exercise Physiologist with a Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private facility in Richmond Hill, Ontario providing training and nutritional consulting. John Paul has authored two books, The Elite Trainer (2011) and Mass Explosion (2013), and has released two DVDs, Stretching for Strengthening (2003) and Warm-Up to Strength Training (2005), which have sold copies worldwide, been featured in several magazines, and have been endorsed by many leading experts. In 2013, John Paul released two new webinars, Strength Training Parameters and Program Design and Body Composition Strategies. www.CatanzaroGroup.com

SHARON CHAMBERLIN – PERSONAL TRAINING Sharon Chamberlin, BA, CPT (ACE), Fitness Nutrition Coach (NESTA), Lifestyle Fitness Coach (Spencer Institute), owns Catalyst 4 Fitness, a personal training company offering online fitness and nutrition coaching, boot camp classes, traditional fitness training, and fitness consulting. Her success with clients, both in the gym and online, is based on her pragmatic philosophy and realistic attitude.

www.catalyst4fitness.com

sharon@catalyst4fitness.com Back to Table of Contents

Subscribe to the FREE e-Journal

17

GAMUT, Issue 69, Dec/Jan 2020


Ask the Experts MARCI CLARK – PILATES Marci Clark, MA, CPT, GFI, is an international fitness and wellness programming presenter with over 20 years experience in the fitness industry, specializing in Pilates exercise. She is the creator of the Foundational Pilates program and owner of Marci Clark Wellness Centers. Marci is widely published in the areas of Pilates, fitness programming and business and consults in the areas of group fitness, programming and business planning.

http://www.linkedin.com/in/marciclark

NANCY CLARK – NUTRITION

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics), counsels both casual and competitive athletes in her private practice in the Boston-area (Newton). The 6th edition (2019) of her best selling Sports Nutrition Guidebook, as well as teaching materials, are available at www.nancyclarkrd.com. For her online workshop, see www.NutritionSportsExerciseCEUs.com.

www.nancyclarkrd.com

www.NutritionSportsExerciseCEUs.com.

CASEY CONRAD – GROWING YOUR PT BUSINESS

Casey Conrad, BA, JD, President of Communication Consultants WBS, Inc., has been in the health and fitness industry for 26 years. In addition to authoring “Selling Fitness: The Complete Guide to Selling Health Club Memberships,” she has created and published over 25 other sales, marketing and management training products for the industry. She has spoken in 19 countries, is a feature presenter at conventions and trade shows worldwide and writes monthly for numerous international magazines.

Casey@CaseyConrad.com

www.CaseyConrad.com

ERICA N. CONRAD – EXERCISE AND SPORT SCIENCE Erica N. Conrad is a student majoring in Exercise and Sport Science at Oregon State University. She worked for a running store where she sold running shoes to customers and gained interest in both gait mechanics and barefoot running. Her goal for this paper is to inform people of the advantages and disadvantages of shod, barefoot, and minimalist running. Erica plans on enrolling in a Doctor of Physical Therapy program for a career working as a Physical Therapist and hopes this paper will help prevent future injuries or complications for people.

conrade@onid.orst.edu

Back to Table of Contents

www.AAHF.info

18

GAMUT, Issue 69, Dec/Jan 2020


CATHERINE CRAM – PRE- AND POSTNATAL FITNESS Catherine Cram, MS, is the owner of Comprehensive Fitness Consulting, LLC, a company that specializes in providing pre- and postnatal fitness continuing education certifications and information to health and fitness professionals. Catherine is co-author of the 2012-revised edition of “Exercising Through Your Pregnancy” with Dr. James Clapp. She is the author of “Fit Pregnancy for Dummies” (Wiley Publishing, 2004) and contributing author of “Women’s Health Care in Physical Therapy” (Lippincott Williams & Wilkins, 2009). She was appointed to serve as the International Childbirth Education Association Perinatal Fitness Subgroup Chair in 2013. ppfconsultingllc@gmail.com

prenatalandpostpartumfitnessconsulting.com

CAMMY DENNIS – YOUTH AND MATURE ADULT FITNESS PROGRAMMING

Cammy Dennis, BS, CPT (ACE and AFAA), is Fitness Director for On Top of the World Communities Inc., a 55-plus adult community and The Ranch Fitness Center and Spa. Her 20 years experience in the fitness industry includes group exercise instruction, personal training, lifestyle coaching and program management. Her specialty is curriculum development for youth and senior fitness. She co-authored Kids In Motion and numerous articles on youth and senior fitness for Asiafit, SCW Fitness Education and ICAA. cammy_dennis@otowfl.com

BETHANY DIAMOND – WATER FITNESS Bethany Diamond, CPT (ACE, AFAA and NASM), is founder of Ovarian Cycle, Inc. and an Ironman triathlete. She is also a PowerBar R team elite athlete and a Scwhinn Cycling master trainer. Bethany has published articles for IDEA, has DVDs produced by Healthy Learning and is a contributor to the IDEA Water Fitness Committee. She has worked with fitness professionals, nationally and internationally, sharing with them her philosophy of safe, effective exercise that is fun and results driven. www.ovariancycle.org

www.bethanydiamond.com

ION DOAGA – PERSONAL TRAINING

Ion Doaga is the creator of and a contributing author for Massage Dreams that features articles on alternative therapies, massage, aromatherapy, acupuncture, health and fitness, motivation and inspiration. He is Second Degree Black Belt in Karate Ion believes that exercising, healthy nutrition and alternative medicine is what the human body needs to heal itself and be strong. He is growing a community on his site massagedreams.com where he promotes a preventive care lifestyle. Ion lives in Chisinau, Moldova and speaks three languages: Romanian, Russian and English. http://massagedreams.com

Back to Table of Contents

Subscribe to the FREE e-Journal

19

GAMUT, Issue 69, Dec/Jan 2020


Ask the Experts SALLY EDWARDS – HEART RATE TRAINING Sally Edwards, MA, MBA, is a leading expert in business, exercise science and lifestyle living. She created the Heart Zones Training proprietary and branded training system. Sally is a best-selling author and sought after professional speaker with 23 books and 500 articles on health and fitness, including Heart Rate Monitor Guidebook and The Complete Book of Triathlons. She is a 16-time Ironman finisher, a member of the Triathlon Hall of Fame, and Western States 100 Mile Endurance Run winner. She is the founder and CEO of Heart Zones USA, the training, education, health club programming, and coaching company. www.theSallyEdwardsCompany.com www.HeartZonesCoaching.com

www.heartzones.com

MATT FENCL – EXERCISE PSYCHOLOGY Matt Fencl, Ed.D., is an associate professor in the Department of Health and Human Performance at the University of Wisconsin-Platteville. He possesses Exercise Physiology and Exercise in Medicine - Level II certifications from the American College of Sports Medicine and his research interests include personal fitness, adventure education and outdoor pursuits, and physical education pedagogy. He has previously published articles in Physical Educator and the Journal of Physical Education, Recreation, and Dance (JOPERD). fenclm@uwplatt.edu

JENNIFER GREEN – INCLUSIVE FITNESS Jennifer Green, BS in Health Fitness and Rehabilitative and Preventative Programs, MS in Clinical Exercise Physiology, is an Information Specialist at NCPAD in the Department of Disability and Human Development at the University of Illinois at Chicago. Jennifer creates and provides fact/ information sheets and videos focused on inclusion: adapting physical activity training and programs, making fitness centers more inclusive, etc. She is the author of the monthly NCPAD News column “The training corner,” written for fitness professionals who work with individuals with various disabilities and chronic conditions. green1jn@uic.edu

www.ncpad.org

TRACEY HARVEY – MATURE FITNESS Tracey Harvey, BS, SPINNING® Instructor, USTA Tennis player, has three decades of experience in the Health and Fitness Industry, currently specializing in managing wellness not illness in older adults; working with Independent Retirement Living Communities. Her background of packaging education with products for the commercial and consumer fitness markets is credited with introducing SPINNING around the globe. Tracey is also a published “Senior Living and Lifestyle” author and an International Council of Active Aging (ICAA) Presenter. http://www.gencarelifestyle.com/

tl.harvey@hotmail.com

Back to Table of Contents

www.AAHF.info

20

GAMUT, Issue 69, Dec/Jan 2020


SHERRI HORNER – MEET THE EXPERT Sherri Horner is a radio talk show host, fitness professional, motivational speaker and writer. She is a yoga teacher, and an AFAA certified personal trainer and group fitness instructor. She is trained in Tae Kwon Do and has received specialty training from Empower Training Systems, Yogafit and Silver Sneakers. Her column has been published in a Philadelphia Christian Bodybuilding Magazine and Delaware and New Jersey wellness magazines. She is the founder and president of Health Fitness Broadcast. Since 2004 her interviews with leading experts have resulted in a treasure chest of information. Sherri@HealthFitnessBroadcast.com

www.HealthFitnessBroadcast.com

KARSTEN JENSEN – STRENGTH AND CONDITIONING

Karsten Jensen, MS Exercise Physiology, CPT (CPTN), is a high performance trainer and an educator with the Certified Professional Trainers Network. He has trained World Class and Olympic Athletes from 13 different sports since 1993, many winning European Championships and World Championships and Association of Tennis Professionals Tournaments. Karsten is an international speaker, author of several books (most recently The Flexible Periodization Method) and is an educator with the Certified Professional Trainers Network. He also shares “Insider Principles of World Class Strength and Conditioning Methods” through his web site. www.yestostrength.com

yestostrength@sympatico.ca

JENNY D JOHNSON – PERSONAL TRAINING

Jenny D. Johnson, MS, CPT (NASM), began her higher education career at the University of North Carolina at Greensboro where she was a women’s volleyball NCAA Division I scholarship student athlete, earning a degree in Leisure Service Management. After a ten-year stent of career and family building, Jenny returned to California University of Pennsylvania to obtain her MS in Exercise Science and Health Promotion. She is currently completing a doctorate in education from Northcentral University. She is an Assistant Professor at American Public University System in the Sports and Health Sciences and Sport Management Department.

jennyjohnson.amu@gmail.com

TIM KEIGHTLEY – THE BUSINESS OF PERSONAL TRAINING Tim Keightley is V.P. of Fitness for Golds Gym International. He is also an international presenter and motivational speaker. Since teaching his first class in 1983, he has experienced life as an Officer in the British Royal Marines, a Professional Golfer, a ‘Stuntman’, a personal trainer to a Boxing World Heavy Weight Champion, built the largest personal training business in Europe and was V. P. of Fitness for Town Sports International. Tim believes that part of our secret to success is to learn how to have FUN in all that we do, build on our PASSION and show others how PROUD we are of what we can do for them.

tdkbusiness2000@yahoo.co.uk

Back to Table of Contents

Subscribe to the FREE e-Journal

21

GAMUT, Issue 69, Dec/Jan 2020


Ask the Experts PEGGY KRAUS – CARDIOPULMONARY REHABILITATION AND NUTRITION Peggy Kraus, MA, ACSM RCEP, NET, is a clinical exercise physiologist in cardiopulmonary rehab as well as a nutritional education trainer at Wellness Foundation where she teaches others about the benefits of following a plant-strong diet and committing to regular exercise. She is a frequent contributor to IDEA Fitness Journal and to Examiner.com and has been published in AFAA American Fitness and other health fitness magazines. She believes strongly that frailty and disease have become an acceptable part of life, but both are avoidable when you exercise and eat right. peggykraus@verizon.net www.peggykraus.com http://www.examiner.com/disease-prevention-in-national/peggy-kraus

TAMMY LEBOSS – BUSINESS OF PERSONAL TRAINING

Tammy LeBoss, BA, CPT (NAFC), Pilates Coach, NAFC Nutrition Coach, Pilates Post-Rehab and various yoga modalities certified, has been involved in the health and fitness industry for over 17 years. In 1997, Tammy gave her corporate job the boot and moved to San Diego where she struggled to make ends meet as a personal trainer. She has since learned about the many pitfalls of doing so and how to avoid them. She has served as head of the nutrition department for various health clubs and also helped build several successful health clubs from the ground up. Her publications have been featured by the National Association for Fitness Certification and Sports Nutrition Supplement Guide. http://thefitprofoodie.com

http://www.nafctrainer.com

SUSAN LEE – DIVERSITY AND EQUITY PROGRAMS

tammyleboss456@gmail.com

Susan Lee, MPE, MA, CPT (CPTN), President of the Certified Professional Trainers Network (CPTN) works with leaders and partners to offer education, certification, leadership and advocacy for personal trainers and fitness professionals. Concurrently, Susan develops co-curricular diversity and equity programs for the Faculty of Physical Education and Health at the University of Toronto in Canada. www.cptn.com

info@cptn.com

RITA LA ROSA LOUD – TRAINING GUIDELINES AND PROGRAMS Rita La Rosa Loud, B.S., CPT (AFAA) is an author and Adjunct Professor at Quincy College. She recently co-authored with Wayne Westcott the book No More Cellulite. She self-published the booklet W.O.W. Workout at Work; contributed a chapter in The Belly Melt Diet, a book from the editors of Prevention; developed the Nautilus At-Machine Stretching Expressway Program; and has been recognized for her innovative stretching concept by Shape Magazine. She is a recipient of the distinguished Honor Award and Outstanding Fitness Professional Award from the Mass. Assoc. of Physical Education, Recreation and Dance; plus the Nova 7 Award for exercise programming from Fitness Management magazine. plloud@msn.com

www.AAHF.info

Back to Table of Contents

22

GAMUT, Issue 69, Dec/Jan 2020


JENNIFER MANNING – INJURY PREVENTION Jennifer Manning, DPT, OCS, CPT (NSCA CSCS), was inspired to be a physical therapist after suffering an ACL tear in high school. She is the creator of PrehabFitness.com, a website focused on injury prevention and exercise education. She has had the pleasure to work with people of all ages and talents. Her latest clients include football players preparing for the NFL, a fighter in the UFC and Level 10 gymnasts in the United States and Canada. Jennifer is currently practicing physical therapy at Breakthrough Physical Therapy in Irvine California. www.PrehabFitness.com

jenniferdpt@hotmail.com

GREG MAURER – BUSINESS, MARKETING, TECHNOLOGY AND PROGRAM INTEGRATION, AND PERSONAL TRAINING Greg Maurer, BS Exercise Physiology, CPT (ACE and NASM), is an Associate Partner with New Paradigm Partners health club consulting firm. Greg is also a fitness consultant for several emerging technologies in the fitness/wellness/medical industries, including bioDensity Strength Technology, Power Plate Whole Body Vibration and reACT – Rapid Eccentric Anaerobic Core Trainer, and Bulgarian Bag (IBBConline.com).

greg@maurer3.com

www.newparadigmpartners.com

JAMES MCPARTLAND – PURPOSEFUL EMPOWERMENT

James McPartland, former President of Star Trac Fitness, Author, International Speaker, TV/Radio Host, and ‘Wellness Ambassador’ focused on developing the Human Potential within business. His present endeavor at The JMac Performance Group has allowed him to further play a leadership role in the health & fitness industry for now more than twenty years. Much of his current business advisory and speaking activity demonstrates a philosophy called Crosstraining for Life™, focusing on uncovering the potential that lies within a company by developing the potential of the people employed inside the business. info@jamesmcpartland.com www.jamesmcpartland.com http://www.jamesmcpartland.com/resources.php

CAROL MICHAELS - PERSONAL TRAINING

Carol Michaels, MBA, CPT (ACSM, ACE), is the founder of Recovery Fitness®, a cancer exercise program. Her new book, Exercises for Cancer Survivors, is a fantastic resource for anyone undergoing cancer surgery or treatments. Carol also developed and produced two DVD’s called Recovery Fitness Cancer Exercise-Simple Stretches and Recovery Fitness-Strength Training. She owns and operates Carol Michaels Fitness and Recovery Fitness and is a consultant, author, speaker, Pilates instructor, and cancer exercise specialist. She is on the advisory board for several cancer organizations, and has appeared on health related television and radio programs. The American Council on Exercise recognized Carol as a Trainer to Watch in 2011 and Personal Fitness Professional honored her as the 2012 PFP Trainer of the Year. www.recoveryfitness.net www.carolmichaelsfitness.com Back to Table of Contents

Subscribe to the FREE e-Journal

23

GAMUT, Issue 69, Dec/Jan 2020


Ask the Experts NICOLE NELSON - PERSONAL TRAINING Nicole Nelson, MS, LMT, holds a masters degree in Health Science from the University of North Florida. In addition to being a licensed massage therapist, she is also certified as an Advanced Health and Fitness Specialist through ACE. She has a full time massage and training practice in Ponte Vedra Beach, FL and has contributed articles to IDEA Fitness Journal and Massage magazine.

nicolelnelson@att.net

DORETTE NYSEWANDER – CORPORATE HEALTH, WELLNESS AND ANTI-AGE RESEARCH Dorette Nysewander, EdD, “DrD”, is Founder and President of D Group Consulting Services, Inc, a wellness education consulting company, facilitating initiatives worldwide. Committed to the health and well-being of all, she has been recognized in Sutton's Who’s Who in Elite Healthcare, Jacksonville Chamber 904 magazine as one of 75 Most Influential People In JAX Healthcare. Her articles have appeared in American Fitness, Jacksonville Business Journal, Liberation Wellness, several local publications, national fitness organizations and corporate industries. Contact her: 904-859-1425. dorette@dgroupconsulting.com

www.dgroupconsulting.com

GARY L. PALMER – MATURE ADULT FITNESS

Gary L. Palmer, BSEd, CPT (NCSF), a free lance writer and fitness enthusiast, served in the Navy during the Vietnam War, earned a football scholarship as a walk-on at Ohio University, and went on to a successful 15-year teaching and coaching career. He also spent 26 productive years in the business world before transitioning to a full time writer. His first published book, Chagrin Falls, is a memoir. The theme is overcoming adversity as an abandoned, impoverished foster child growing up in a small Midwest town during the 1940’s and 1950’s. His latest health and fitness writing focuses on the need to speed up, not slow down, exercise and physical activity, as we age. gpalmer1@neo.rr.com

http://www.garylpalmer.net/

NAVODITA PANDE – MIND BODY

Navodita Pande is a Ph.D. in Media Studies and is an independent researcher. She is also a media trainer at Sheiling House School, Kanpur, India. She has written four books on media and Yoga: TV Journalism: An Introduction to Practices, Mass Media and Elections, Yoga: The Oriental Healing, and Yoga Education. She trains the National Yoga team and conducts summer and winter workshops in Kanpur. office@navoditapande.com

Back to Table of Contents

www.AAHF.info

24

GAMUT, Issue 69, Dec/Jan 2020


LORI PATTERSON – BOOT CAMP Lori Patterson, BA, CPT (ACE, ACSM, AFAA and WellCoaches) is the CEO of VicteliB, LLC, and the creator of successful fee based programming to include Boot Camp Challenge®, Baby Boomer Boot Camp Challenge® and Kids Kamp Challenge. Lori served in the US Army as well as 28 years in the fitness industry. You can reach Lori at lori@victelib.com or the website at www.victelib.com.

www.victelib.com lori@bootcamp-challenge.com

www.mwfitness.com www.bootcamp-challenge.com

TAMMY J. PETERSEN – MATURE ADULT AND YOUTH HEALTH AND FITNESS Tammy Petersen, MSE, is the Founder and Managing Partner for the American Academy of Health and Fitness. She has written two books on adult fitness, SrFit™ and Functionally Fit™, and designed corresponding specialty certification training programs. She cocreated JrFit™, a specialty certification course focusing on youth strength training and nutrition and Move More, Eat Better— YOU Matter!™, a lifestyle change course. Her articles have appeared on PTontheNet; and in Club Business for Entrepreneurs, Personal Fitness Professional, Fitness Business Pro, American Fitness and OnSitefitness. Tammy@AAHF.info

www.AAHF.info

LORI PINE – MIND BODY

Lori Pine, MA, CPT (ACE) is the Programs Director at In Motion Fitness in Chico, California. She is an APEX certified Nutritional Counselor and a member of Power Bar’s Team Elite. She holds certifications and certificates in Youth Fitness, BOSU, TRX, Nordic Walking, Body Bar, Gliding, Kettlebell, GRAVITY, Drums Alive, and STRONG. Lori has 20+ years experience working with youth and adults in schools. She organizes events and charitable activities, including the “B.A.M.” fitness conference.

j916grif@aol.com

JOHN PLATERO – PERSONAL TRAINING John Platero, CPT, is a fitness educator who has consulted both nationally and internationally, most recently for the Royal family of Qatar. He is the Director of Education for the National Council for Certified Personal Trainers. He has obtained 35 personal training certifications, filmed over 30 fitness videos and infomercials has been published by most of the fitness magazines and is the author of “Yes You Can – Fitness After 40 – A New Beginning.” As an athlete, John was a champion bodybuilder who turned cyclist and has won 21 gold, two silver and two bronze medals in cycling in the Senior Olympics and the Master’s Pan American Games. www.johnplatero.com

Subscribe to the FREE e-Journal

Back to Table of Contents

25

GAMUT, Issue 69, Dec/Jan 2020


Ask the Experts JUSTIN PRICE - CORRECTIVE EXERCISE Justin Price, MA, CPT, is one of the world’s foremost experts in musculoskeletal assessment and corrective exercise and creator of The BioMechanics Method Corrective Exercise Specialist certification (TBMM-CES) available through AAHF. The BioMechanics Method is the fitness industry's highest-rated CES credential with trained professionals in over 60 countries. Justin is also the author of several books including The BioMechanics Method for Corrective Exercise academic textbook, a former IDEA Personal Trainer of the Year, and a subject matter expert for The American Council on Exercise, Human Kinetics, PTA Global, PTontheNET, TRX, BOSU, Arthritis Today, BBC, Discovery Health, Los Angeles Times, Men’s Health, MSNBC, New York Times, Newsweek, Time, Wall Street Journal, WebMD and Tennis Magazine. info@thebiomechanicsmethod.com

KRISTEN PUHLMAN – NUTRITION

www.thebiomechanicsmethod.com

Kristen Puhlman, RD, CPT (NASM and WITS), Spinning Certified (IFTA), is an Outpatient Diabetes Educator at Wake Forest University Baptist Medical Center; currently residing in Winston-Salem, North Carolina. She has a BS in Nutrition and Food from Kent State University. She owns and operates Obliques, LLC; a personal training business specializing in core training, weight management and individualized nutritional planning. She is also the on staff Dietitian for Aspire Fitness Studios. Her experience in the hospital setting is in clinical nutrition with a primary focus on weight management and the psychology of weight loss.

kcj528@hotmail.com

kpuhlman@wfubmc.edu

AMY RAUWORTH – INCLUSIVE FITNESS

Amy Rauworth, MS, RCEP, is the Associate Director of Operations and Exercise Physiology Research at the Center on Health Promotion Research for Persons with Disabilities (CHP). CHP is located at the University of Illinois at Chicago in the Depa2rtment of Disability and Human Development. She is a Registered Clinical Exercise Physiologist with ACSM. Amy conducts Inclusive Fitness training nationally on behalf of the National Center on Physical Activity and Disability and specializes in accessible fitness center design. www.ncpad.org

TIM ROCHFORD – SELF DEFENSE Tim Rochford, MS in Exercise Science, BS in Sport Management has been in the fitness industry since 1984. His certifications include ACE Medical Fitness Specialist, ACE and NASM CPT, The Cooper Institute MPFS, IYCA Level 1 and AAHF Senior Fitness, plus he holds a 7th degree Black Belt in Kajukenbo/Kajukenpo Karate. Additionally, Tim is an adjunct instructor for Harper College in Palatine, Illinois. He is the founder of Empower Training Systems (a self defense and kickboxing fitness instructor training company). He is the co-author of the ACE Kickboxing Fitness Specialty Training manual. He has also designed and patented the P2 Force, a unique body weight and elastic resistance training apparatus that provides true multi-planar and multi-angle resistance training capabilities. www.empower‐usa.com

www.AAHF.info

Tim@empower-usa.com

Back to Table of Contents

26

GAMUT, Issue 69, Dec/Jan 2020


MARK ROOZEN – YOUTH STRENGTH AND SPORT CONDITIONING Mark Roozen, MEd, certified strength and conditioning coach (NSCA CSCS*D and CPT, and FNSCA), is Senior Content Editor for STACK Media which promotes safe training and sports enhancement and is Co-Director of the Performance Education Association. He has been in the strength, conditioning and performance field for over 28 years. Mark has worked with teams from the high school to the professional levels as a strength coach; performed as director of a hospital owned fitness and training facility, as well as owned his own training center; and, has worked with over 30,000 youth in sport camps across the country. He has presented, written and consulted worldwide.

markroozen@clevelandbrowns.com

TARA SAREEN - WELLNESS COACHING

rozyroozen@gmail.com

Tara Sareen, BS, is a Institute For Integrative Nutrition Certified Health Coach in the Greater Boston area and founder of iCrave Coaching. Through a unique, intensive 6-month coaching partnership, Tara's clients lose weight, identify food sensitivities, discover ‘life after sugar’ and heal and reduce chronic conditions such as joint pain, skin irritations, headaches, fatigue, infections, anxiety and depression. tara@icravecoaching.com

www.icravecoaching.com

www.facebook.com/pages/iCrave-Coaching/575414849205664

CODY SIPE – EXERCISE AND AGING

Cody Sipe, PhD, ACSM Certified Clinical Exercise Specialist, ACSM Registered Clinical Exercise Physiologist, is an award-winning industry leader in fitness for older adults with over 17 years of experience. He serves on the editorial boards of IDEA and Active Aging Today and is an advisory member for Canadian Fitness Education Services, WholyFit, the National Posture Institute and the ICAA Visioning Board. Cody is a past recipient of the IDEA Program Director of the Year award. His blog www.codysipe.com provides innovative fitness and business information for professionals working with older adults.

www.codysipe.com

BRIAN SOUZA – EXERCISE PSYCHOLOGY AND NUTRITION Brian Souza, BS, ACSM-HFS, is the owner of Be Fit Personal Training, a company providing theoretically and evidence based exercise to a variety of populations. Brian has been in the personal training industry for 10 years. He is will obtain a Master’s degree in Sport and Exercise Psychology from Springfield College in May 2011 and then will continue his education in a Doctoral level Sport and Exercise Psychology program. His research interests include exercise psychology, applied sports psychology, sports and exercise nutrition, positive psychology, and youth sport. He competes as a recreational triathlete. souzabr@onid.orst.edu

befittraining@comcast.net

Subscribe to the FREE e-Journal

Back to Table of Contents

27

GAMUT, Issue 69, Dec/Jan 2020


Ask the Experts MATTHEW B. SPANIER At the age of 18, Matthew B. Spanier was diagnosed with Type-1 Diabetes Mellitus. Due to his very active lifestyle he has been able to control the disease very well. He will graduate in June, 2013 with a Bachelor of Science degree in Exercise and Sport Science from Oregon State University. During his undergraduate studies he has interned and worked for the Juvenile Diabetes Research Foundation (JDRF). After graduation Matt will continue his education at Ohio University, where he will be pursuing a Master's degree in Clinical Exercise Physiology. mattspanier@hotmail.com

spanierm@onid.orst.edu

JIM STARSHAK – TAI CHI FOR HEALTH

Jim Starshak, MS, NSCA-CPT, IDEA Elite PFT is the Governing Board Chairman for the international Tai Chi for Health Institute, a Tai Chi for Health Master Trainer, an Exercise Science Adjunct Professor, and founder of The Home Gym, Inc. After 18+ years in US Special Forces (“Green Beret”), Jim is a disabled veteran who promotes tai chi internationally for its functional fitness and health benefits. He certifies Arthritis Foundation Tai Chi instructors and provides continuing education for Health & Fitness Professionals, Athletic Trainers, Physical & Occupational Therapists, and Nurses. thehomegym@everestkc.net

DENNIS SWEET

www.thehomegym.net

Derrick Sweet is best known as a popular corporate keynote speaker and author of three highly celebrated books: Healthy Wealthy and Wise, Get The Most Out Of Life, and You Don't Have to Die to Go to Heaven. He is the creator of the Hypnolinguistics Course: www.hypnolinguistics.com. Derrick is also the Chairman and Founder of the Certified Coaches Federation. Derrick created the coaching model that is the foundation of the Certified Coaches Federation's Certified Coach Practitioner Training and Development Program. For more information on the Certified Coaches Federation please visit: www.certifiedcoachesfederation.com.

info@healthywealthyandwise.com

KELLY WARD – MATURE FITNESS

Kelly Ward, MS in Therapeutic Aging, CPT (AFAA and SFA), author of “The Complete Guide to Fall Prevention: Everything You Need to Know to Remain Independent,” is a certified FallProof™ balance and mobility specialist who has been teaching fall prevention classes for six years and has worked with older adults for over 15 years. Kelly’s mission is to educate and facilitate the adaptation of a reduced fall risk lifestyle. She presents easily understandable evidence-based research, applying this knowledge to daily life situations, and offers train-the-trainer programs. For more information on Kelly’s comprehensive fall prevention services or to order her book, see http://thefallpreventionlady.com. http://thefallpreventionlady.com

info@thefallpreventionlady.com

Back to Table of Contents

www.AAHF.info

28

GAMUT, Issue 69, Dec/Jan 2020


WAYNE L. WESTCOTT – STRENGTH TRAINING Wayne Westcott, PhD, CSCS, directs the Quincy College Fitness Research Programs. He has been a strength training consultant for the US Navy, ACE, the YMCA of the USA and Nautilus. He is an editorial advisor for numerous publications, including The Physician and Sportsmedicine, ACSM’s Health & Fitness Journal, Prevention, Shape, and OnSitefitness; and has authored 24 books on strength training. He serves on the International Council on Active Aging Board of Advisors and ACSM’s New England Chapter. wwestcott@quincycollege.edu

WENDY A. WILLIAMSON - POST REHABILITATION SPECIALIST Wendy A. Williamson, PhD, ACE – CPT & CMES; NASM – CPT & CES; CFAS is nationally recognized as a leading educator, writer, and author. She has owned Williamson Wellness Center for over five years and has been in the fitness industry for over 20 years training, and speaking nationally, regionally and locally. She specializes in orthopedic conditions, neurological diseases, and serves as adjunct lecturer for Wichita State University with the Physician Assistant and Physical Therapy departments. Dr. Williamson also supervises exercise science interns from the Exercise Science Department. Her research focus has been with Parkinson Disease and Exercise. www.williamsonwc.com

MICHAEL WOZNIAK

wmsonwa@gmail.com

Michael Wozniak BS, CPT, is the manager of the hospital‐related fitness center at Harbor Hospital in Baltimore, Maryland. He has 13 years experience in the fitness industry working with clients ranging from youth athletes to seniors and special populations. He has a Bachelors degree in Sport Psychology and is an ACE Certified Personal Trainer. www.harborhospital.org/harborfitness

ROSE ZAHNN – YOGA

mike.wozniak@medstar.net

Rose Zahnn, CPT (ACE), GFI (AFAA), E‐RYT200 (Yoga Alliance), is the founder and owner of Healthy Habits Fitness‐Yoga‐Pilates Studios, creator of PilatesFit and the Learn to Be Lean Program, and is a Master Trainer for YogaFit International, Flirty Girl Fitness, and Balletone. A UCLA graduate and a fitness professional for over 20 years, Rose teaches at Healthy Habits in Sacramento, California; presents at conferences, leading teacher trainings and workshops; and is a continuing education provider for ACE and AFAA. Rose@HealthyHabitsStudio.com

Back to Table of Contents

Subscribe to the FREE e-Journal

29

GAMUT, Issue 69, Dec/Jan 2020


References Yoga and Naturopathy Broad, William J., 2012, The Science of Yoga: The Risks and the Rewards. New York: Simon and Schuster, pp. 64-65.

Hahn, J.S., 1833. Unterricht von der wunderbaren Heilkraft des frischen Wassers, bei dessen innerlichem und äußerlichem Gebrauche, durch die Erfahrung bestätigt. Voigt.

"HEW Report on Naturopathy (1968)". QuackWatch. August 30, 1999. Retrieved October 10, 2019. Citing: Cohen, Wilbur J. (1969). Independent Practitioners Under Medicare: A Report to the Congress. United States Department of Health, Education, and Welfare.

Just, A., 1912. Return to nature. G. Routledge & Sons, Limited.

Kellogg, J.H., 1919. Rational hydrotherapy. The Journal of Nervous and Mental Disease, 49(5), p.474.

Kneipp, S., 1894. My Water-cure: Tested for More Than 35 Years and Published for the Cure of Diseases and the Preservation of Health. London: H. Grevel.

Kuhne, L., 1892. The New Science of Healing, Or, The Doctrine of the Oneness of All Diseases: Forming the Basis of a Uniform Method of Cure, Without Medicines and Without Operations: an Instructor and Adviser for the Healthy and the Sick. Louis Kuhne. Lief, Stanley, 1952, Health for All. Health for All Publishing Company: Sablons (France).

Lindlahr, H., 1914. Nature Cure: Philosophy and practice based on the unity of disease and cure (Vol. 1). Nature Cure Publishing Company. Lorr, Benjamin, 2012, Hell-Bent: Obsession, Pain, and the Search for Something Like Transcendence in Competitive Yoga, New York: St. Martin’s Press, p. 279. Priessnitz, V., 1996. The Cold Water Cure. Health Research Books.

YJ Editors, ‘Yoga Journal Releases 2012 Yoga in America Market Study’, Yoga Journal, https://www.yogajournal.com/press-releases/yoga-journal-releases-2012-yoga-in-america-market-study [Accessed October 10, 2019] How Tight Hips Can Cause Knee Pain 1) American Council on Exercise. 2010. ACE Personal Trainer Manual (Fourth Edition). American Council on Exercise. Back to Table of Contents

www.AAHF.info

30

GAMUT, Issue 69, Dec/Jan 2020


2) Golding, L.A. & Golding, S.M. 2003. Fitness Professional’s Guide to Musculoskeletal Anatomy and Human Movement. Monterey, CA: Healthy Learning. 3) Gray, H. 1995. Gray’s Anatomy. New York: Barnes & Noble Books. 4) Kendall, F.P. et al. 2005. Muscles Testing and Function with Posture and Pain (5th ed.). Baltimore, MD.: Lippincott Williams & Wilkins. 5) Price, J., and M. Bratcher. 2018. The BioMechanics Method Corrective Exercise Specialist Certification Program. 2nd Ed. San Diego, CA: The BioMechanics Press. 6) Price, J. 2018. The BioMechanics Method for Corrective Exercise. Champaign, IL: Human Kinetics. 7) Rolf, I. P. 1989. Rolfing: Reestablishing the Natural Alignment and Structural Integration of the Human Body for Vitality and Well-Being (revised edition). Rochester, VT: Healing Arts Press.

Strength Training and Heart Rate: Research and Application

1) American Association of Cardiovascular and Pulmonary Rehabilitation. 1995. Guidelines for Cardiac Rehabilitation Programs, 2nd edition. Champaign, IL: Human Kinetics. 2) Butler, R., W. Beierwaltes & F. Rogers. 1987. “The Cardiovascular Response to Circuit Weight Training in Patients With Cardiac Disease.” Journal of Cardiopulmonary Rehabilitation 7:402-409. 3) Drought, J. 1995. “Resistance Exercise in Cardiac Rehabilitation.” Journal of Strength and Conditioning 17 (2): 56-64. 4) Faigenbaum, A., et al. 1990. “Physiologic and Symptomatic Responses of Cardiac Patients to Resistance Exercise.” Archives of Physical Medicine and Rehabilitation 70: 395-8. 5) Ghilarducci, L., R. Holly & E. Amsterdam. 1989. “Effects of High Resistance Training in Coronary Heart Disease.” American Journal of Cardiology 64:866-870. 6) Haennel, R., H. Quinney & C. Kappagoda. 1991. “Effects of Hydraulic Circuit Training Following Coronary Artery Bypass Surgery.” Medicine & Science in Sports & Exercise 23: 158-165. 7) Kelemen, M., et al. 1986. “Circuit Weight Training in Cardiac Patients.” Journal of the American College of Cardiology 7:38-42. 8) Smutok, M., et al. 1993. “Aerobic vs. Strength Training for Risk Factor Intervention in Middle-Aged Men at High Risk for Coronary Heart Disease.” Metabolism 42: 177-184. 9) Stewart, K., M. Mason & M. Kelemen. 1988. “Three-Year Participation in Circuit Weight Training Improves Muscular Strength and Self-Efficacy in Cardiac Patients.” Journal of Cardiopulmonary Rehabilitation 8:292-296. 10)Vander, L., et al. 1986. “Acute Cardiovascular Responses to Nautilus Exercise in Cardiac Patients: Implications for Exercise Training.” Annals of Sports Medicine 2: 165-169. 11)Westcott, W. and S. O'Grady. 1998. “Strength Training and Cardiac Post-Rehab.” IDEA Personal Trainer, 9 (2): 41-46.

Back to Table of Contents

Subscribe to the FREE e-Journal

31

GAMUT, Issue 69, Dec/Jan 2020


Join us on: www.AAHF.info

Or visit us on Facebook and Twitter

Subscribe to the FREE e-Journal

Back to Table of Contents

Create a niche. KNOW. TRAIN. RETAIN.

Profile for Gamut

Gamut Issue 69 Dec/Jan_2020  

The Holiday Season is upon us and, as always, it truly is a time of wonder and delight; particularly in the minds of children. I wish you a...

Gamut Issue 69 Dec/Jan_2020  

The Holiday Season is upon us and, as always, it truly is a time of wonder and delight; particularly in the minds of children. I wish you a...

Profile for gamut9