Summer 2016, Volume 5, Issue 2

National FitnessNews e-Zine

● Physical Activity & Breast Cancer

● Women & Heart Disease

● Nutrition & Menopause

National Fitness News e-Zine 2

From the Editors Chair

Setting and achieving your personal and activity relatedgoals are always important, so take timeout for yourselfthis summer.

To all NCEF students who will be graduating in August,well done and we look forward to meeting you. This is sucha memorable day and we hope you too are looking forwardto the event.

If you are considering continuing on the NCEF FlexibleLearning Pathway you will find information on up andcoming programmes/specialist modules and we welcomeany queries you may have.

Finally a huge thank you to Maeve, NFN editor who hasworked so hard to ensure there is a variety of relevant andcurrent information and articles for you the reader.

Áine

“Be happy with who you are and what youcan do, and you can do anything you want” –

Steve Maraboli

From the Directors Chair

Welcome to the May 2016issue of National Fitness Newse-Zine.

With “Women’s Health” as thefeature for this issue we aredelighted to take thisopportunity to provide you withinformative and useful articleswithin this area.

As we near the end of yetanother academic year let me

congratulate in advance all thosewho have successfully completed courses on theUL/NCEF Flexible Learning Pathway. We look forward toseeing you at the UL Summer Conferring’s in August.Please see page 12 for details.

NCEF autumn 2016 programmes offer you a lot to choosefrom as part of your continuing professional developmentand lifelong learning opportunities. Year 3 Diploma inExercise & Health Fitness (DEHF) will operate on theUniversity of Limerick campus and we are delighted toannounce that the Year 4 B.Sc.in Exercise & HealthFitness will for the first time operate on a full-time mid-week basis. Year 2 Specialist Modules continue to runwith Personal Training in Dublin at Tallaght Leisure Centreand an additional Pilates & Corrective Exercise course has

been announced for Dublin this Autumn – see page 20.The NCEF suite of e-Learning courses will be available forthe autumn semester and you can view all of thesecourses on www.ncef.ie. I urge you to get your applicationsin early as places are limited on all programmes andmodules.

This past month the NCEF launched a new promotionalvideo for the organisation. My sincere thanks to everyonewho contributed to the success of this video.

As always thank you to all who have contributed articles toNational Fitness News e-Zine. Your time and expertise isgreatly appreciated.

Have a great summer!Maeve

The NCEF welcomes you toSummer 2016

We do hope you have lots ofbright, sunny and cheerfuldays ahead.

Thank you to all our wonderfulcontributors to the NFN e-ZineSummer 2016 edition. Thisissue will gives you manyideas to take to your clientsand an opportunity to embracesome concepts yourself.

Inside you will find articles covering many topics with themain feature on Women’s Health. Other areas covered willcater for the group fitness instructor, personal trainer andmany specialist areas from mental health to nutrition,improving your cholesterol and how exercise can help inthe recovery from cancer. As we enter triathlon season,Linda’s article on Pilates for the Triathlete should provideuseful tips for you. Thinking of taking your class outside fora session then Sean’s article on Bootcamp will give youlots of ideas. In the era we are now in technology isbecoming more and more part of everyday life, training,communicating, advertising, marketing, branding tomention but a few. We hope you enjoy Susan’s article onsocial media platforms and how to get them started.

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Table of Contents4 News Room

5 CEHF/HCEHF Learning Support

6 Health Report

7 Nutrition Report

8 Fitness Report

9 Graduate Profile: Brid McGill

11 Student Profile: Ruth Hannon

Women’s Health Feature

14 The Power of Exercise for Breast Cancer Survivors

By Mairead Cooney

16 Women and Heart DiseaseBy Dr. Angie Brown

18 Nutrition and MenopauseBy Irish Nutrition & DieteticInstitute

NFN is an e-Zine published by the National Councilfor Exercise & Fitness (NCEF).

The opinions and views in the publication are those of thecontributors and are not necessarily shared by the NCEF.While every care is taken to ensure accuracy in the compilation ofthis e-Zine, NCEF cannot accept responsibility for any errors oromissions or effects arising thereof. However, such errors oromissions may be brought to the attention of the Editor. Allmaterial is copyrighted.

Regulars

22 Nutrition: The Power of ProteinBy Alexandra Cremona

25 Mind Body: Pilates for TriathletesBy Linda Bracken

28 Strength & Conditioning: Outdoor BootcampBy Sean Flannery

34 Business: Image is EverythingBy Susan McEnteggart

36 Personal Training: How to Coach New RunnersBy Mary Jennings

40 Fitness Professionals Ireland (FPI)

Connect with us:

NCEF Summer e-Zine 2016, Volume 5, Issue 2

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NCEF MISSION STATEMENT

“To provide an outstanding educationalExperience, through courses ofexcellence, whilst meeting the practicaland professional needs of the fitnessinstructor”

Are you a qualified Gym Instructor?Are you interested in hiring an Aerobics Room?

If so Nenagh Leisure Centre is the place for you. We can offer you excellentfacilities for providing fitness classes in comfortable surroundings at anaffordable price. In a prime location, our Aerobics Room, which overlooksNenagh Town Park, has 13 spin bikes, floor to ceiling mirrors and is ideal for allaerobics, dance and fitness classes.

The newly refurbished Leisure Centre also includes a 25 metre swimming pooland a gym with extensive gym equipment which opens up opportunities forpossible package deals.

Please contact Rosemary Joyce at 0761 06 6630 orrosemary.joyce@tipperarycoco.ie for further details.

Our website: www.ncef.ie

Email: ncef.ie

Phone: 061-202829

Mail: NCEF Head Office, PESS Building,

University of Limerick

Connect with us:

Respecting Your Privacy is Important to Us

Occasionally, we circulate promotional emails pertaining to NCEF courses and events. We only includegraduates of the NCEF. We do not give your contact details to any third party contacts. To ensure that you arereceiving all updates please click on the link below to subscribe to our updates:

Sign up: for NCEF News & Updates

National Fitness News e-Zine 4

QUALIFY WITH THE BEST WWW.NCEF.IE

National Fitness News e-Zine 5

According to University CollegeCork lecturer (UCC), Lloyd Philpott,while there has been a growingawareness about the burden of ill-health among men in recentdecades, paternal postnataldepression (PPND) is one conditionthat receives little attention.

"In general, the mental health offathers in the postnatal period isoften not considered. This hasresulted in men beingunderscreened, underdiagnosedand undertreated for PPND andother postnatal mental healthproblems," he noted.

While estimates vary, a review of43 studies found that PPND affectsup to 10% of new fathersworldwide. However, Mr Philpottpointed out that the real prevalencemay be higher as men ‘arereluctant to report mental healthproblems'.

One of the most common riskfactors for PPND is maternalpostnatal depression. In otherwords, if the mother is depressed,the risk of the father becomingdepressed is higher.A lack of social support alsoincreases the risk of PPND,particularly among men who belongto non-traditional families. Anunplanned pregnancy, or a lack ofchoice and preparation, alsoappears to increase the risk.

Men with lower levels of educationare also at greater risk. This

appears to be because lesseducated fathers have moredifficulty in obtaining informationabout PPND and access toservices they may need.While symptoms of postnataldepression among women includelow/sad mood, anxiety, lack ofinterest, reduced self-esteem, poorsleep and difficulty coping, PPNDmanifests differently in men.Symptoms can include hostility,anger and conflict.

As a result, while women mayinternalise their problems, men mayexternalise through coercive andaggressive behavior. Depressedfathers may also display lesspositive behaviours such asresponsiveness and sensitivity.

Mr Philpott pointed out that there isno evidence that screening forPPND takes place. Furthermore,there is no specific screening toolor official set of diagnostic criteriafor PPND.He noted that as PPND is closelyrelated to the mental health of aman's partner and the health oftheir relationship, ‘the mosteffective support for men comesfrom their partner'.

"Suport from society, such as paidpaternity leave, also helps fathersadapt to changes during thepostpartum period. Paternity leavehas been identified as one of thefew policy tools available togovernments to directly influencebehaviour among fathers," MrPhilpott said.He pointed out that healthcareprofessionals also need to beeducated in this area so that theycan better identify and managePPND.

"There is also a need to educateand advise fathers and theirpartners in relation to the signs andsymptoms of PPND," he added.Mr Philpott is a lecturer in UCC'sSchool of Nursing and Midwifery.He wrote about this issue in WIN(World of Irish Nursing &Midwifery), the journal of the IrishNurses and Midwives Organisation.

Source:http://www.irishhealth.com/article.html?id=25359

High cholesterolincreases your riskof heart diseaseand heart attacks.You can improvecholesterol withmedications, butif you'd ratherfirst make lifestylechanges toimprove yourcholesterol, try these five healthychanges.

1. Eat heart healthy foods:● Chose healthier fats - leaner cuts ofmeat, low-fat dairy and monounsaturatedfats found in olive and canola oils forhealthier options.● Eliminate trans fats. Trans fats affectcholesterol levels by increasing the "bad"cholesterol and lowering the "good"cholesterol.● Eat foods rich in omega-3 fatty acids.Omega-3 fatty acids don't affect LDLcholesterol. Some types of fish such assalmon, mackerel and herring are rich inomega-3 fatty acids. Other good sources ofomega-3 fatty acids include walnuts, almonds● Increase soluble fiber. soluble fiber alsohelps lower your LDL levels. You can addsoluble fiber to your diet by eating oats andoat bran, fruits, beans, lentils, andvegetables.● Add whey protein. Studies have shownthat whey protein given as a supplementlowers both LDL and total cholesterol

2. Exercise on most days of the weekincrease your physical activityModeratephysical activity can help raise high-densitylipoprotein (HDL) cholesterol, the "good"cholesterol.

3. Quit Smoking. If you smoke, stop.Quitting might improve your HDLcholesterol level.

4. Lose Weight: Carrying even a few extrapounds contributes to high cholesterol.Losing as little as 5 to 10 percent of yourweight can improve cholesterol levels.

5. Drink alcohol in moderation: Forhealthy adults, that means up to one drink aday for women of all ages and men olderthan age 65, and up to two drinks a day formen age 65 and youngerSource: http://www.mayoclinic.org/reduce-cholesterol/art-20045935?pg=2

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A review of large-scale studiesinvolving more than 1.5 millionpeople found all-cause mortality ishigher for those who eat meat,particularly red or processed meat,on a daily basis. Conducted byphysicians from Mayo Clinic inArizona, "Is Meat Killing Us?" waspublished today in the Journal ofthe American OsteopathicAssociation.

The authors analyzed six studies thatevaluated the effects of meat andvegetarian diets on mortality with agoal of giving primary care physiciansevidence-based guidance aboutwhether they should discouragepatients from eating meat. Theirrecommendation: physicians shouldadvise patients to limit animalproducts when possible and consumemore plants than meat.

"This data reinforces what we haveknown for so long -- your diet hasgreat potential to harm or heal," saidBrookshield Laurent, DO, assistantprofessor of family medicine andclinical sciences at New York Instituteof Technology College of OsteopathicMedicine. "This clinical-basedevidence can assist physicians incounseling patients about theimportant role diet plays, leading toimproved preventive care, a keyconsideration in the osteopathicphilosophy of medicine."

While findings for U.S. and Europeanpopulations differed somewhat, thedata found the steepest rise inmortality at the smallest increases ofintake of total red meat. That 2014

study followed more than one millionpeople over 5.5 to 28 years andconsidered the association ofprocessed meat (such as bacon,sausage, salami, hot dogs and ham),as well as unprocessed red meat(including uncured, unsalted beef,pork, lamb or game).

A 2014 meta-analysis examinedassociations with mortality fromcardiovascular disease and ischemicheart disease. In that study of morethan 1.5 million people, researchersfound only processed meatsignificantly increase the risk for all-cause mortality.

Combined, the findings of thesestudies are statistically significant intheir similarity, the reviewers noted.Further, a 2003 review of more than500,000 participants found adecreased risk of 25 percent to nearly50 percent of all-cause mortality forvery low meat intake compared withhigher meat intake.

They also found a 3.6-year increasein life expectancy for those on avegetarian diet for more than 17years, as compared to short-termvegetarians.

Source:https://www.sciencedaily.com/releases/2016/05/160505140057.htm

This study found a 3.6-year increase in life expectancy forthose on a vegetarian diet for more than 17 years, and thatall-cause mortality is higher for those who eat meat.

Where do fitness professionalsdraw the line when it comes todishing out diet and nutritionadvice?

Fitness professionals are increasinglybombarded with nutrition questionsfrom clients, friends and distantacquaintances. The question oftenarises: When is it appropriate forfitness professionals to respond tothese requests, and when shouldthey refer the client to a registereddietitian?

An excellent article for all fitnessprofessionals to read on this topic canbe found here

Courtesy of IDEA Health & FitnessAssociation.

When you're rushing to make it outthe door on time in the morning, youdon't have to skip the most importantmeal of the day if you take a fewminutes to blend up a smoothie.These 2 recipes are perfect for on-the-go breakfasts.

1. Blueberry & PineappleIngredients3 ounces vanilla nonfat Greek yogurt1 tablespoon almond butter1/2 cup frozen blueberries1/2 cup frozen pineapple1 cup kale3/4 cup waterDirectionsPlace all the ingredients in a blenderand mix until smooth.Enjoy immediately.

2. Double Decker Topical AvocadoIngredients1 1/2 cups pineapple juice1 1/2 cups frozen mango chunks2 kiwis, peeledHalf a small, ripe avocado, peeledand cored3/4 cup coconut milk1 1/2 cups frozen strawberriesDirectionsPour pineapple juice into a blender.Add in mangoes, kiwis and avocado.Blend until smooth. Divide smoothieamong 3 - 4 glasses. Rinse blender.Add coconut milk and strawberries toblender and blend until smooth.Spoon strawberry smoothie oversmoothie in glasses.

Source: URL:http://www.popsugar.com/

National Fitness News e-Zine 7

Are you maximizing your digital marketingpotential? Reach Beyond Marketing is seeingthese trends:

· Spending on digital tactics in lieu of traditionalmarketing efforts will continue to increase, with digitalmarketing becoming the default.

· Your brand’s information and advertising must bemobile-friendly to keep up with a fast-paced customerbase.

· Personality is paramount. A Chief Marketing OfficerCouncil survey conducted in 2015 said that 43% ofmarketers attribute higher conversion rates topersonalization.

The Marketing and digital communications agencyoffers these tips for staying relevant:

● Embrace social media as a standard way to targetyour audience. Social media is not an optionalchannel; your presence needs to be planned andexecuted.

● Invest in video and visual messages. Data from arecent Cisco Systems study estimated that consumervideo will account for 80% of all Internet traffic by2019.

● Optimize your content. It will set you apart from thecompetition and help you develop a strongrelationship with your consumer.

Source: IDEA Fitness Journal, Volume 13, Issue 4,page 12

· Prioritise high-qualitytraining and recovery timefor yourself.

· Keep a daily self-confidencejournal alongside your training diary. Note something thatmade you feel good and something you would like tochange.

· Create healthy, varied, fresh, balanced meals that youenjoy – not protein shake after protein shake!

· Have clearly defined physical and mental rest days toavoid burnout. Preschedule any social media marketing soyou can switch everything off.

· Accept compliments, nurture your self-worth and be withpositive people.

· Stop comparing yourself to others. Instead, identify thequalities in others that motivate and inspire you and focuson these.

· Start moving towards a positive mindset, limiting yourself-sabotage. Like training the body, it takes consistencyand commitment to build.

· Finally, don’t do it alone. Get a really good coach ormentor to support you; it’s the best way to learn, grow andenhance your personal development and self-worth.

Source: http://www.fitpro.com/blog/what-does-fit-look-like/

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allowed me lots more opportunities with classes and clientsand eventually I did leave my full time job to set up my ownfitness business.

1. You completed the Certificate in Exercise & HealthFitness (CEHF) in 2007 through Motions Training inDublin. What made you decide to choose to train as afitness instructor?

I returned to live in Laois after living in Dublin for a fewyears. I notice that there were very few fitness classes inthe local area which I thought was such a shame. I hadbeen going to various fitness classes regularly in Dublinand so I decided that I might as well train to teach theclasses myself. At the time I was working full time inbanking and so the option of completing the CEHF coursepart-time suited me.2. After the CEHF you completed a number ofspecialist courses and chose Personal Training (PT)and Pilates & Corrective Exercise. What did you enjoymost about these courses?

After a couple of years of teaching classes I started to feellike I wanted to learn more. I wanted to get out of bankingand into fitness full time but again needed to be able tostudy part-time. I was working alone as a freelanceinstructor so it was great to spend time with otherinstructors and share experience and ideas. Both courses

3. You also undertook the Health Related Activity forChildren (HRAC) eLearning course. How did you findstudying online? And what made you decide tochoose this course?

I’m planning to apply to do primary school teaching throughHibernia College in 2017. I want to strengthen myapplication as much as possible and I believe that havingthe HRAC will do that. It will also be a great help when Ieventually start teaching P.E. As I had a small baby athome the online element of the HRAC was perfect for me. Ihad just completed the diploma and didn’t want to have tospend any more time away from home. I still had greatsupport from my supervisor and managed it all well.

4. You are currently a student on Year 4 of the B.Sc. inExercise & Health Fitness. What made you decide toprogress to Year 4?

In order to apply for Hibernia you have to have a level 8degree. It wouldn’t have been feasible for me to do adegree that required me to attend college Monday toFriday so the weekend element of the NCEF pathway hasbeen perfect for me. Practically year 4 has been great formy business too. I’ve learned lots of things that arerelevant to running my business including web design andwriting up a business plan.

5. What is your current role within the Exercise &Health Fitness industry?Prior to having my son I ran a freelance fitness business. Itaught classes, personal training and team training acrossthe midlands. In 2015 I decided to set up an online fitnessbusiness. Fit with Bríd offers online health and fitnesscourses of different durations for busy women. Thebusiness is doing really well and it has allowed me to be athome more which is fantastic. I still teach some classesand have a number of personal training clients but theonline business is where I will be focusing my attention as Icontinue to study from home for the next 3 years.

Bríd McGill is the owner of Fit with Bríd, an onlinebusiness which offers health and fitness coursesfor busy women, particularly new mothers andbrides-to-be. She’s married to Dermot, has a 1year old son Frankie and is due her second babyin November of this year. Bríd is passionateabout helping busy women to continue to makefitness part of their lives and works closely withher online clients to motivate and encouragethem. Brid first completed the CEHF in 2007,continuing on to do Personal Training, Pilates &Corrective Exercise & Health Related Activity forChildren. She is currently a student in Year 4 ofthe B.Sc. in Exercise and Health Fitness. After theB.Sc. she hopes to continue her studies inprimary education.

6. How do you find balancing work, home life and

It’s tough but I know where I want to be in 3 years time andso I get on with it. You do need to have some self-discipline to do it this way but for me it’s much better thanthe alternative. I see other people having to be in college 5days a week and still balance work and home life so I’mglad that I can do it like this.7. How do you stay Proactive and what motivates youto stay working in the fitness industry?

My motivation has changed completely since having myson. Before I was all about pushing myself and others totheir limits and getting the most out of people. I was verytough on myself and on others too. I didn’t get what it waslike for busy women, particularly mothers. Now I reallyunderstand the challenges that these women face everyday. There can be a lot nonsense out there in the fitnessindustry and it doesn’t fit with the lives these women areleading. They need to have things simplified or else it won’twork for them. They are up against so much and their timeis so limited. For me now it’s about helping them withprogrammes that are realistic and achievable so that theycan keep fit and stay healthy for themselves and theirfamilies.8. A fitness professional needs to be creative andcollaborate with other healthcare professionals howdo you implement these attributes?

be well educated in whatever area you are specialising inand be able to answer any question that comes your way.If you don’t know the answer you make it your business tofind out. Pregnancy and post-pregnancy fitness is a newarea for a lot of people, GP’s included, so you have totread carefully and see things from everyone’s perspective.

I work with pregnant and post pregnant clients regularly soI have a lot of interaction with GP’s. I think it’s important to

9. How would you like to see your involvement inthe fitness industry five years from now?

I fully intend to continue to progress in the fitness industryafter I become a primary school teacher. I believe that thetwo will compliment each other very well. My main areas ofinterest would be pregnancy and post pregnancy fitness soI hope to be able to work more with both of these. We’vebeen learning so much about both in the last few years.People are much more open to maintaining their fitnessthroughout pregnancy and afterwards now so I’m excitedto be part of this.

10. Would you recommend the NCEF courses to afriend?

Absolutely and I have done plenty of times. During therecession my husband was made redundant and so hecompleted the certificate too. Since doing that he’s becomeheavily involved in team training. He’s back in constructionnow but will definitely be continuing on the pathway (assoon as I’m done!).

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National Fitness News e-Zine 10

1. You recently completed the Certificate in Exercise &Health Fitness (CEHF) part-time in Waterford. Whatmade you decide to choose to train as a fitnessinstructor?

I've always loved exercise and fitness. Since a young age Ihave participated in sports such as camogie, hockey andbasketball. As I reached my late teens and early 20s, Istarted to realise the health benefits of exercise. I did liveabroad for 14 months and when I came home I had put ona significant amount of weight. So I decided to getmotivated and I began training hard again, running, cyclingand weights. I spent most of my free time exercising and Istarted to eat really well. As the weight dropped and I reallystarted to enjoy exercise again I was told by numerouspeople that I should become a fitness instructor. I spendmost of my free time exercising so I might as well get paidfor it!  After the seed was planted in my head it tookanother year for me to a take action and I applied to theNCEF. It can be hard to go back to education as a maturestudent, be it full time or part time. But you just have totake a leap of fate if it’s what you really want.

2. What were your favourite modules on the CEHF?

My favourite modules were Module 1 Human MovementStudies because I find the movement of muscles veryinteresting, even to watch people's muscles at work as thewalk or work is very interesting. I also enjoyed the workplacement for Module 4 as it gave us a taste of what wewere really getting ourselves in for in the working fitnessworld.

3. What modules did you find challenging?

I found Module 2 most challenging. I had to spend a lot oftime studying how to programme exercises to suit certainillnesses, diseases and injuries. I think if you have genuineinterest and motivation to study you will get on just fine.

4. How did you find balancing work, life and study?

This is what I found most difficult throughout the academicyear. I work Monday to Friday 9.30-5.30. I usually trainafter work and then home for dinner. I found around thetime of any exam I had to sacrifice my own training duringthe weekdays. At weekends, I found my social life wasdefinitely affected when we had class contact time, but it’sa scarifce I wanted to make. It’s for a short period and theoutcome will be worth it. I was lucky that I made a greatgroup of friends on the course and we always helped eachother to stay on track.5. Where would you like to see your involvement in thefitness industry?

Yes of course. I would love to pursue the Pilates &Corrective Exercise and Strength & Conditioning moduleand I am hoping to apply for these two modules as part ofthe Year 2 Higher Certificate.

I'm hopefully going to start up classes in my local parishand promote a healthy lifestyle to the community. I want toshow people how enjoyable and fun exercise can be. Howsetting and achieving goals can boost your self-esteemand confidence. My long term goal would be to set up atriathlon club aimed at beginners or people that aren'tconcerned with time but who are out to enjoy it andsocialise and meet new people through a beginners club.

6. Would you like to advance your fitness instructorskills with further study?

Yes, I would 100% recommend this course to other people.It is a very highly accredited course and because it is runpart time basis it suits working people.

7. Would you recommend the CEHF to others?

I have a few mottos! When someone asks me why do Itrain six days a week? Or why do you run half marathonsor put yourself through an Ironman 70.3? My answer tothem is, why not! If I am physically and mentally able to,then I have no excuse. I think of how fortunate I am ableto be able to do it.

When people are starting out on their fitness journey andare struggling with confidence, feeling they are slow atrunning or not very strong. I always say to them, “aren'tyou doing more than the people sitting at home doingnothing”! We get one body and we have to respect it andfuel it right, so it will last a long time.

8. Finally, what it is your motto when it comes topromoting a healthy and active lifestyle!?

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The University of Limerick (UL) Winter Conferring Ceremonywill be held between 22nd-25th August. An exact date has notbeen confirmed. We will advise as soon as we are notified.This applies to the cohort of students from 2015/2016 whosuccessfully received their official University of Limerickresults in June 2016.

● CEHF Limerick Weekend● CEHF Limerick Day● CEHF Waterford Weekend● CEHF Inchicore College of Further Education, Dublin● CEHF Colaiste Ide College of Further Education, Dublin● CEHF Colaiste Stiofain Naofa, Cork● CEHF Waterford College of Further Education● CEHF Maltings Carlow● CEHF Matlings Galway● CEHF Motions Energie, Dublin● CEHF Motiongs Training, Irish Life, Dublin● Higher Certificate in Exercise & Health Fitness, Limerick

For further information on times, invitations, ordering your gown &collection on the day, photography and guest pack, please clickon the link below:

http://www2.ul.ie/web/WWW/Administration/Ceremonies/Graduate_Conferrings/Information_for_Graduands

Members of the UL Governing Authority attend the ceremony andyour award will be presented individually to you by UL President,Professor Don Barry. By inviting you to your conferring thePresident encourages you not only to attend the official event inthe impressive UL Concert Hall, but to also take the time on theday to experience the beautiful surroundings of the UL campus.Please note if you choose not to attend your graduationceremony, your University of Limerick parchment will be postedto you approximately 6-8 weeks following graduation.

● Physical Activity & Breast Cancer

● Women & Heart Disease

● Nutrition & Menopause

National Fitness News e-Zine 13

National Fitness News e-Zine 12

The last line of Samuel Beckett’s ‘The Unnamable’reads: “You must go on, I can’t go on, I’ll go on’. It wasthis very quote that a breast cancer survivor told mehad been her mantra for her cancer journey. It reflectshow a cancer diagnosis and its ensuing treatment canbe accompanied by a vast array of difficult andenduring challenges, many of which can negativelyimpact survivors’ quality of life for months and yearsafter treatment completion.

A patient’s treatment plan for cancer can involve a numberof different therapies (including chemotherapy,radiotherapy and surgery). While these therapies areeffective in the treatment of cancer, they can beaccompanied by a number of adverse side-effects such asfatigue, nausea, lymphedema, pain, peripheral neuropathy,weight gain and psychosocial distress. Cancer-relatedfatigue ‘a distressing, persistent, subjective sense ofphysical, emotional, and/or cognitive tiredness orexhaustion related to cancer or cancer treatment that is notproportional to recent activity and interferes with usualfunctioning’1 is a commonly reported symptom amongcancer survivors, and can present a significant barrier tobeing physically active. As survival rates have increased,greater numbers of cancer survivors are living with thenegative side-effects of treatment for longer. While anumber of options are available to support survivors in themanagement of treatment-related side effects, exercise isan inexpensive choice that holds an added benefit ofhaving a positive effect on other components of survivors’health and well-being.

The American Cancer Society’s Guidelines on PhysicalActivity2 recommend that cancer survivors avoid inactivityand return to normal activities of daily living as soon as ispossible following diagnosis. The guidelines recommendengagement in regular physical activity with the aim ofachieving at least 150 minutes of exercise per week and toinclude strength training exercises on at least two days perweek2. However, a physical activity plan should beindividually tailored and take into account participants’current health status and preferences for physical activity.Goal setting can be effective in motivating participants andcan map progress and achievements. In addition toincreasing cancer survivors’ physical activity levels, it isimportant to limit the time spent in sedentary activities.

“You must go on, I can’t go on, I’ll go on”

Samuel Beckett

Exercise can play a key role at all stages of the cancerjourney, including prevention, treatment and survivorship.Many chronic illnesses (e.g. cardiovascular disease,diabetes and cancer) can be prevented through positivelifestyle changes including regular physical activity, eatinga healthy diet, limiting alcohol consumption and stoppingsmoking. Up to one-third of cancers in economicallydeveloped countries have been shown to be related tooverweight or obesity, physical inactivity and/or poornutrition3 and could therefore be prevented. Specifically inrelation to breast cancer risk, physical activity may offerprotective effects through a number of differentmechanisms, including positive effects on body fat,hormone metabolism and the immune system.

Research is also investigating the effects of exerciseduring treatment for cancer. The PACES trial4 evaluatedthe effectiveness of a moderate-to-high intensitysupervised exercise programme and a low-intensity home-based physical activity programme to usual care in breastcancer patients undergoing adjuvant chemotherapy. Bothinterventions began with the first cycle of chemotherapyand participants continued the intervention for three weeksafter the last cycle of chemotherapy. Outcome measuresincluded physical fitness, fatigue and chemotherapycompletion rates which were assessed at baseline, atcompletion of chemotherapy and 6 months afterchemotherapy completion. While both intervention groupsresulted in positive effects compared to usual care, thehigher intensity supervised exercise programme resulted inmore favourable effects on cardiorespiratory fitness,fatigue and chemotherapy completion rates. Bothinterventions were deemed safe and feasible for breastcancer patients undergoing adjuvant chemotherapy.

Treatment Plan

Guidelines for Physical Activity

The Role of Exercise

Effects of Exercise During Treatment for Cancer

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Exercise can also play an important role in survivorship.Exercise has been shown to be safe and effective forcancer survivors with resultant improvements incardiovascular fitness, muscle strength, body composition,fatigue, anxiety, depression, quality of life and physicalactivity levels. Findings from qualitative research regardingcancer survivors’ experiences of exercise-basedrehabilitation reported that exercise provided a number ofpsychological, social and physical benefits. Exerciseprovided survivors with a sense of mastery over theirdisease and assisted in the shift in identity from being acancer patient to being a healthy individual again5. Group-based exercise in the rehabilitation setting was reported toprovide an important social and peer support network forcancer survivors where participants demonstratedsolidarity, empathy, and increased motivation5.

Despite the benefits of exercise throughout the cancerjourney, it has been reported that physical activityinitiation, re-initiation, and maintenance present particularchallenges for cancer survivors who have completedtreatment6. Many cancer patients experience a decreasein their activity levels after diagnosis and only a smallminority of survivors remain active during treatment.While exercise levels increase somewhat followingtreatment, for most survivors, physical activity levels don’treturn to their pre-diagnosis levels. Barriers to exercisereported by cancer survivors include environmentalfactors (e.g. lack of cancer-specific exerciseprogrammes), physical deconditioning (e.g. shortness ofbreath) and social isolation (e.g. lack of motivation).Structured exercise programmes can provide cancersurvivors with an excellent starting point to being

physically active or to re-engage with physical activityafter an extended break. These interventions have thepotential to help survivors develop a solid baseline ofphysical conditioning from which to build upon, while alsoproviding the knowledge and skills survivors need tocontinue to be regularly physically active independently.

‘Move On’ is a 12 week community-based exerciserehabilitation programme that caters specifically forcancer survivors. ‘Move On’ is part of MedEx Wellnesswhich is located at Dublin City University. MedEx is thecollective name given to a number of community-basedexercise rehabilitation programmes which offer medicallysupervised exercise classes for patients with chronicillnesses. ‘Move On’ has been operating since 2012 andover 350 cancer survivors have participated in theprogramme to date. Dr. Noel McCaffrey, Medical Directorof MedEx, said: ‘Move On assists cancer survivors in thetransition from cancer patient to cancer survivor. Theprogramme provides a supportive environment forparticipants to exercise in a medically supervised settingalongside those who are also on the cancer journey. Theprogramme empowers cancer survivors to increase theirconfidence to be physically active and has a positiveimpact on their physical functioning’. Preliminary data hasshown that the programme has had a positive impact onparticipants’ body mass index, cardiorespiratory fitness,strength and flexibility7.

My PhD, supervised by Dr. Catherine Woods and theMedEx team, is looking at the effect of a ‘MedEx MoveOn’ intervention on cancer survivors’ long term physicalactivity levels, health behaviour change andpsychological wellbeing. A Delphi study has also beenconducted which explored how the referral process tocommunity-based exercise programmes for cancersurvivors can be optimized. Qualitative research in theform of focus groups and one to one interviews will alsobe undertaken to explore the barriers cancer survivorsexperience in being regularly physically active and inattending a structured exercise programme.

Health care professionals are encouraged to considerphysical activity promotion as part of standard care for allcancer patients. As the evidence base in the field ofphysical activity and cancer continues to grow, it is hopedthat exercise rehabilitation will form a core component ofcancer survivors’ treatment and survivorship journey.

Importance of Exercise for Survivorship

Structured Exercise Programmes

‘Move On’ - 12 Week Rehabilitation Programme

Research

Biography

Mairéad is a clinical exercise physiologist who specialisesin chronic illness rehabilitation. Mairéad is currentlycompleting her PhD at Dublin City University in the area ofphysical activity and cancer. She is passionate about theuse of exercise to support those living with chronicillnesses to improve their quality of life. Cancer survivors

face challenges in adopting regular physical activity andMairéad is excited to be undertaking a PhD that aims to explore theseissues and contribute to the research base in this area.

Acknowledgements: Mairéad is funded by the Irish Cancer Society(ICS), and would like to thank the ICS, her PhD supervisors and theMedEx participants for their support and assistance.

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About one third of all women inIreland will die of cardiovasculardisease. Yet many women stillview a heart attack as mainly beinga man’s problem rather than beingan issue for them too. And morewomen than men die from stroke.

One reason for this is women areprotected by their hormones andpresent with heart problems a fewyears later than men but after themenopause a woman’s risk of heartdisease catches up with that of aman’s. Furthermore in women, thesymptoms of a heart attack can bequite vague. A woman may havenausea, tiredness, shortness ofbreath, back pain or tightness in thejaw rather than the more familiarscenario of a crushing pain in thechest that shoots down the arm. “Itcan be very hard to diagnose andthat’s why heart disease and heartattack is often missed in women.”

One of our most importantmessages is to advise women, whoare experiencing these symptoms,not to delay – call 999 for anambulance not your GP and get tothe emergency department. Irishresearch shows that one reasonmany women die from heart attack isthat they delay in getting to theemergency department and theresearch also highlights that doctorshave a role in recognising thatwomen may have heart problems.

Factors such as smoking, beingoverweight or obese, having highblood pressure, high cholesterol,being inactive or having diabetes anda family history of cardiac problemsincrease the risk of heart attack andstroke, and in many cases womenare even more vulnerable to thesefactors than men. “For example,women metabolise nicotine a lotfaster than men, so a cigarette willincrease a woman’s risk a lot morethan it will in a man. The same withdiabetes – it increases a woman’srisk of having heart disease a lotmore than it will for a man.

Another risk factor that’s moreimportant for women is family historyof heart disease, which can be astronger predictor in women than inmen.” After the menopause, factorssuch as being overweight, havinghigh levels of bad cholesterol andhigh blood pressure become morepronounced. Obesity furtherincreases the risk of developingdiabetes. For women smoking at anyage will put their heart more at risk,even in those who have yet to gothrough the menopause. “Eighty percent of women who have heartattacks under the age of 40 aresmokers, and of the women whohave heart attacks under 50 yearsold, 60 per cent are smokers.”

“Cardiovascular disease is going tostart years in advance,” says DrBrown. “And it’s usually not the fancystuff that makes you live longer, it’salways about the basics: physicalactivity, weight, cholesterol, bloodpressure and staying off thecigarettes. The good news is that 80per cent of cardiovascular disease ispreventable.”

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Bernadette Moore (60) from Tallaght put hertwo-week chest pain down to indigestion. “

I played around with my own life,” says Bernadette as sherecounts what happened in February 2014.

Bernadette had a family history of heart conditions onboth sides but as she’d never been ill – the only time shehad been in hospital was to give birth to her three children– she put the pain in the centre of her chest down toindigestion. “It went on for two weeks and I was going intotown one Saturday and it really got bad. I knew it wasstronger than before and the pain shot down into my leftarm,” she explains.

“I didn’t go to the emergency department because thepain went away but I made an appointment with my doctorfor the Monday, just because of the pain in my arm. Heexamined me and told me to go straight to TallaghtHospital.” She was informed that she’d had a heart attackbut doctors were unsure as to when, though Bernadettebelieves it was that Saturday morning.

Bernadette had a stent inserted through her arm to theblood vessels in the heart – a stent is a metal mesh thatsurrounds a ‘balloon’ inserted into the blocked artery andwhen the balloon is inflated, the stent is expanded. Thestent stays in the artery after the balloon is withdrawn andpushes the plaques outward, clearing the blockage in theartery.

She was then recommended to join a cardiacrehabilitation programme in Tallaght Hospital. “I wouldthoroughly recommend this programme for anyone in myposition. It was Monday to Thursday, an hour eachevening, for six weeks, and the exercise programmegradually gave me confidence to do different exercises anduse the different equipment.”

More exercise followedwhen she was referred toWestpark Gym where shecould take part in a seriesof classes designed forthose who have had heartattacks and heartconditions. She praisesthe instructor Joanna formaking her ‘feel muchbetter in myself.’

“I would have walkedthree times a week for anhour before the attack, but neverwent to the gym. I still walk and continue going toWestpark Gym four times a week. Since my heart attack Ihave completed two triathalons including rowing, 10kmspinning and 5km on the treadmill. Being regularly activehas given me such energy, I have lost weight and I feel alot healthier. And only last month my cardiologist gave mea clean bill of health!”

What is a heart attack?The heart is a muscular bag which squeezes to pumpblood around our bodies. It has its own blood supply fromthe coronary arteries. A heart attack occurs when the heartmuscle is damaged due to the blood supply being blockedoff. This is caused by a build up of plaque on the innersurface of the artery. If the plaque breaks, a clot forms inthe artery, which blocks the blood supply to the heartmuscle.

Understand the symptoms

❤ Chest discomfort: squeezing, uncomfortable pressure orpain in the centre of the chest, that lasts more than a fewminutes❤ Indigestion or gas-like pain, breaking out in a coldsweat, nausea, vomiting, light-headedness andcollapse❤ Discomfort and/or pain spreading to other areas of theupper body such as the shoulders, neck, jaw or upperarms❤ Shortness of breath, unexplained weakness, particularlythe left arm, or fatigue, anxiety orunusual nervousness

What should I do?

Not all of the above symptoms are always present. If onlysome are present don’t wait. If you think you are havinga heart attack, get help fast and dial 999.

Biography

Consultant Cardiologist Dr Angie Brown is aConsultant Cardiologist and Medical Directorof the Irish Heart Foundation. She obtainedher medical degree from CambridgeUniversity and her Cardiology training inKings College Hospital. After completing anMD from Cambridge University she moved to

Ireland and has worked as a ConsultantCardiologist in Beaumont Hospital and St James’s Hospitalbefore becoming Medical Director of the Irish Heart Foundation.

Article reproduced from the Irish Heart Foundation’s Magazine – It’s a RedAlert – Women and Hearthttp://www.irishheart.ie/media/pub/heartmonth2015/redalertmaglowres.pdf

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Irish Nutrition + Dietetic Institute

MENOPAUSE is the time of change in a woman’s lifemarking the end of fertility, usually occurring betweenthe ages of 45-55 years. The level of the hormoneoestrogen in the body falls which can causesymptoms such as weight gain, hot flushes, nightsweats, irritability, mood swings, poor concentration,frequent headaches, joint pains or irregular periods.

Before menopause, women are protected against anumber of diseases by oestrogen such as heart diseaseand osteoporosis. The changes that occur during themenopause due to the loss of oestrogen can increase therisk of heart disease and bone weakness.Hormone replacement therapy (HRT) is used to control thesymptoms for many women but some cannot take HRTdue to other health problems and others choose not to takeit due to the increased risk of certain cancers by usingHRT. Nutrition and lifestyle also has an important role toplay in the management of menopausal symptoms. Themenopause is a time to look after yourself by makinghealthier lifestyle choices to make this mid-life transitioneasier.

1. Weight GainWith the hormonal changes of menopause & the naturalaging process, women often lose muscle and gain fat.Lifestyle factors are also key players in weight gain duringthe menopause. Weight gain during the menopause canincrease the risk of heart disease, type 2 diabetes andvarious types of cancers, including colorectal cancer andbreast cancer.

Menopausal weight gain can be challenging and there areno quick fixes when it comes to weight loss but beingcareful about making healthy food choices and doing morephysical activity can make a real difference:

2. Be physically activeAdults should do at least 30minutes of moderate-intensityexercise most days of theweek. Thirty minutes of fastwalking a day could result inaround 7kg (15lb) weight lossin a year & reduce the risk ofheart disease. Physical activityalso helps to reduce andprevent menopausalsymptoms, such as sleepdisturbances, insomnia, joint pain,anxiety, irritability, depression & hot flushes. Rememberthat you can be active doing daily activities – try taking the

stairs; parking further away from your destination andwalking; gardening; or dancing.

3. Eat Right● Aim to include five fruits andvegetables every day

● Eat some fibre every day –oats, wholegrain cereals andbreads as well as pulses likelentils chickpeas and beansare all excellent sources

● Choose lean cuts of meat,trim off any excess fat frommeat and avoid processedmeat products

● Aim for at least two portions ofoily fish every week. Oily fish includes: tinned sardines,mackerel, salmon, fresh tuna, trout and herring

● Eat less foods which are high in fat and sugar such ascrisps, pastries, cakes and biscuits

● Try to avoid oversized portions – using a smaller plate,bowl and glass can help

● Switch to oils and fats that are high in unsaturated fatsuch as rapeseed, olive & sunflower oils/spreads

● Choose skimmed or reduced-fat dairy products

● Grill rather than fry foods whenever possible

● Try cutting down on salt by avoiding too many processedfoods such as ready meals and cooking sauces

● When eating out choose lower calorie menu options thatinclude vegetables, fruits & whole-grains

4. Bone HealthFrom the age of about 35, there is a slow loss of calciumfrom the bone in both men andwomen. During themenopause, this calcium lossincreases because of the lossof oestrogen. In time, thebones can become weak andbreak easily which canincrease your risk of fracturinga bone such as your hip orwrist.

Calcium is an essentialnutrient for bone health. Try toaim for 3 portions of calcium-rich

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foods every day which can include: a third of a pint/ 200mlsemi skimmed milk, a matchbox sized slice of cheese or ayoghurt.

Vitamin D is also very important for bone health. It is madein the skin between the months of April and October.Women over the age of 65 or who have low sunlightexposure should consider taking a vitamin D supplement of10 µg per day. Foods that contain vitamin D include oilyfish, fortified margarine and cereals, butter, red meat andeggs. Weight-bearing activity also helps your bones to holdon to the minerals that keep them dense and strong. Thisprevents or slows down the progress of osteoporosis whilealso improving your balance and co-ordination.

5. Heart HealthDuring the menopause a woman’s risk of getting heartdisease goes up to the same level of a man of the sameage. Following a healthy balanced diet and regularphysical activity can help to reduce the risk of heartdisease.

6. What about Plant Oestrogens?Some women choose to eat foods or take supplementscontaining plant oestrogens to help relieve symptoms.Plant oestrogens are a group of substances found in plantfoods such as soya and red clover. They are similar, butmuch weaker than human oestrogen. It is thought that ifthey are eaten regularly they may have positive healthbenefits including reducing hot flushes and reducing bloodcholesterol levels. More research is needed before thebenefits of taking these substances are proven but it maybe helpful to include more plant oestrogen-rich foods inyour diet. These include calcium-enriched soya productslike milk, yoghurts and desserts and soya and linseedbreads.

7. Take a Lifestyle Approach:Lifestyle changes may help women to reduce menopausalsymptoms, keep bone density and reduce risk of heartdisease. In addition to eating healthily, you should:

● Keep to sensible alcohol limits – no more than 11standard drinks per week and ensure to include somealcohol free days (1 standard drink = 1 pub measure ofspirits/half a pint of beer/small glass of wine/an alcopop)

● Take regular moderate exercise, and especially weightbearing activity and resistance training

● Limit to a moderate intake of caffeine from drinks likecoffee, tea and cola

● Sleep in a cool room

● Dress in layers to allow easy temperature control

● Develop effective ways of dealing with stress and learnto relax

Summary:Changes in your diet and lifestyle can help you managethe symptoms of the menopause. Be sure to take this timeto look at what you eat and try to get the balance right.Exercising regularly and eating a healthy balanced dietincluding plenty of fruit and vegetables, oily fish and low insaturated fat will protect your heart and bones and preventweight gain during the menopause while also helping torelieve difficult menopausal symptoms.

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Q

COURSE DETAILS

Dublin Venue 2016: Tallaght Sports Complex

Contact Dates:

● Sat 24th & Sun 25th Sept● Sat 8th & Sun 9th Sept● Sat 22nd & Sun 23rd Oct● Sat 5th & Sun 6th Nov●

Limerick Venue 2017: University of Limerick

Contact Dates:

● Sat 28th & Sun 29th Jan● Sat 11th & Sun 12th Feb● Sat 25th & Sun 26th Feb● Sat 11th & Sun 12th March

This course awards 30 European Credit Transfer System(ECTS) credits towards the Higher Certificate/ Diploma/B.Sc.in Exercise & Health Fitness through a flexible learningpathway and also towards other University qualifications inEurope who follow ECTS credit value system.

Successful students will receive an NCEF Certificate ofCompletion

Aim: This specialist course is for qualified fitness instructorswho wish to enhance their knowledge and skills and providesafe and effective instruction in Pilates & Corrective. Thesespecialists can work with clients on a one to one basis or in agroup setting.

Course Details: Four contact weekends - Saturday &Sunday.

Private study and an additional day for final assessments.

Work experience which includes a detailed project andsubmission of a short video

Pilates & Corrective Exercise

NCEF Pilates & Corrective Exericse

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Tutor Education or

Advanced Practitioner

Q

FULL-TIME DAY COURSE DETAILS

● Venue: University of Limerick

● Start date: 27th September 2016.

● End date: May 2017

● Contact Days: Tues & Thurs 11:00-14:00Mon, Wed & Fri are research & study days as well asTutor Observation and some work experience.

PART-TIME WEEKEND COURSE DETAILS

● Venue: University of Limerick

● Start date: 1st & 2nd October 2016.

● End date: May 2017

● Contact Days: Fri & Sat 09.30 -16:45Research & study days as well asTutor Observation and some work experience.

● Application Closing Date: 9th September 2016

● Full details on entry requirements, course contentand fees are available by clicking here

This course provides180 European Credit Transfer System(ECTS) credits towards the the B.Sc. in Exercise & HealthFitness. The Diploma is awarded by the University of Limerickand are placed at Level 7 on the National QualificationsFramework (NQF) and Level 6 on the European QualificationsFramework (EQF).

Aim: To provide Fitness Professionals with the opportunity toresearch, study and practice at an advanced level in the are ofExercise & Health Fitness.

The DEHF Yr 3 has two Module Electives to choose from:

� Strand 1 - Tutor Education: Provides fitness professionalswith the skills, knowledge and competencies to carry out thefunctions of a tutor at Year 1 (CEHF) and Year 2 (SpecialistCourses).

Strand 2 - Advanced Practitioner: Provides fitnessprofessionals with the skills, knowledge and competences towork at higher specialised levels within the industry, asspecialist instructors and/or in supervisory managementpositions.

Proteins are molecules consisting of one or more amino-acid molecules strung together. Proteins are composed ofcarbon, hydrogen, oxygen, nitrogen, and small amounts ofother elements such as sulphur. These individual aminoacids can act on their own or link up with different ones toform polymers (chains of amino-acids with 2 or moreamino acids) or in different combinations and quantities toexert many different chemical properties, as well as displaydifferent physical characteristics depending on thecomplexity of the macromolecules.

As a result of its diversity, protein is a major functional andstructural component of all the cells in the body, andparticipates in nearly every physiological process in thebody. It forms various structural components which allowenzymes to operate so specifically and drive variouschemical reactions; it forms the complex structure ofhaemoglobin which transports oxygen in the blood; andforms specific polypeptide chains making up hormonesthat target organs which elicit some biological action. It isfound throughout the body- in hair, skin, muscle, bone… infact it is found in almost every body part and tissue!

What is protein?

Figure 1a: Amino acids are the subunits of protein, oftenreferred to as the building blocks of proteins as they areused to build biological substances (i.e. specialisedproteins). The proteins of all organisms are composed ofthe same set of 20 different amino acids. The image inFigure 1a across shows part of the amino-acid chain assub-units which make up a larger protein, or polypeptidechain (Figure taken from online source:http://biosocialmethods.isr.umich.edu/)

Figure 1a

Figure 1b:An example of a complexprotein is the structure of haemoglobinwhich contains 574 amino acidsarranged specifically, givinghaemoglobin the structure andproperties which enables it to performcarry oxygen around the body (Figuretaken from online source:Proteopedia).

Figure 1b

Protein synthesis breakdown

The body is in a continuous state ofmuscle protein synthesis anddegradation. All cells in the bodycontinually break down and build newones, a process called proteinturnover. Everyday 250g of protein inthe body is dismantled and 250g ofnew protein are built. These are builtfrom a mixture of recycled proteins in the body as well asthose consumed through diet.

Muscle mass maintenance is achieved if the intake ofprotein balances out the rate of degradation as it is usedby the body for various functions. When proteindegradation outweighs protein synthesis then the personis in negative protein balance (i.e a catabolic state), whilstwhen protein synthesis outweighs degradation, theopposite happens resulting in a positive protein balance.This anabolic state is needed to achieve muscle growth.There are several factors that elicit interplay on thisbalance. Certain conditions, such as a lack of dietarycarbohydrate, protein or overall calorie (energy)availability increases protein degradation and reducesprotein synthesis. This puts the person in a catabolicstate. On the other hand, a bout of exercise, whetherresistance or aerobic training is known to stimulatemuscle protein synthesis up to 24 hours after the bout ofexercise has been completed. The extent of this isdetermined by other factors including intensity andduration of exercise, training status, nutrient availability,as well as hormones amongst other factors.

Where do we get protein from our diet?

Nearly all foods contain all twenty amino-acids which makeup dietary protein. However, the two food groups mostabundant in the essential amino-acids are from dairy andmeat food groups. These sources are known as completesources of proteins as they are rich in the 9 essential

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amino-acids. These essential amino-acids cannot besynthesized by the body, therefore one needs to get thesefrom dietary sources, hence animal sources of protein area very important dietary source of this nutrient. The othereleven amino-acids are known as non-essential, these donot necessarily need to come from the diet as they areproduced from its constituents in the liver.

When we consume foods with protein, the body goesthrough a process of digestion to break down thepolypeptide chains into their constituent parts. This occursin the stomach by the enzyme pepsin, and in the smallintestine by trypsin and chymotrypsin which are secreted inthe pancreas. These enzymes work by breaking thepeptide bonds which hold the amino acids together.These peptide fragments are further broken down, and

when they are small enoughabsorption will take place,mainly in the upper part of thesmall intestine where they areabsorbed into the blood

stream. Blood transports these to the liver, as well asother bodily tissues where they are used.

Proteins derived from plant sources, such as legumes,

pulses, seeds, grains andvegetables can also becomplete, howevertypically need to be eatenin larger quantities toprovide sufficient essentialamino-acids. When eaten in certain combinations, theseplant sources can provide a source of complete protein. Infact, some traditional dishes have a sufficient balance ofproteins.

Examples include Indian dal and rice, as well as red kidneybeans and rice. Some plant based sources contain allessential amino-acids such as buckwheat, amaranth,seaweed and spirulina. However, these sources are notsufficient as they are not easily available for the body toabsorb, as established by a test used to evaluate thequality of protein based on the amino acid requirements ofhumans and their ability to digest it. This test is known asthe Protein Digestibility-Corrected Amino Acid score(PDCAAS). The highest score, representing goodavailability in the body is 1.00, whilst the lowed score iszero. Egg white, for example, has a score of 1.00, whilstrice has a score of 0.50 indicating that the protein in egg isvery easily available to the body, whilst rice not so much.

Figure 2a: Sources of proteinconsidered to be high biologicalvalue. These contain the 9essential amino-acids our bodycannot synthesis from de novo.

Figure 2b: Sources ofprotein considered lowbiological value, as theyneed to be consumed inlarger quantities to provideadequate source ofessential amino-acids.

Recommendations for protein intake

Recommendations vary according to population andindividual dietary goals. Recommendations for proteinintake to obtain nitrogen balance and avoid disease are anintake of 0.8g of protein per kg of body mass, as set out bythe Institute of Medicine (IoM). For a person weighing 70kg,this would equate to a daily intake of 56g of dietary protein.This recommendation was based on studies looking atnitrogen balance to determine protein requirements toprevent deficiency in sedentary humans in energy balance.Deficiency of protein is a public health concern as it canresult in retarded growth in children, slowing of healingprocesses, malfunctions of various organs due to hormone/enzyme deficiencies, susceptibility to disease due toweakened immune system and in severe cases,kwashiorkor and marasmus. This recommendation wouldprove to be suboptimal in people with increasedrequirements due to disease state or those with high levelsof energy expenditure, namely athletes.

Requirements in a clinical population can be higher incertain instances as the body is using the protein forvarious metabolic process that increase protein turnover,such as in patients who have suffered burns, as well asthose being treated for cancer. For athletes, dietary proteinrequirements are also higher. The RDA (RecommendedDaily Intake) set out by the IoM would be suboptimal as thebody increases its protein requirement by increased needto support metabolic adaptation, repair and remodelling ofmuscle and connective tissue, and increased proteinturnover. The requirements in an athletic populationtherefore range between 1.2 to 2.0g per kg body mass perday according to the American College of Sports Medicine(ACSM, 2012).

Nut

ritio

n

Table 1: Estimated protein requirements for athletes. SourceBurke & Deakin, Clinical Sports Nutrition 3rd Edition, McGraw-Hill Australia Pty Ltd, 2006

Timing & distribution of protein during the dayThe body does not store protein as it does withcarbohydrates (as glycogen in the muscles and liver) andlipids (as triglycerides in adipose tissue). The metabolicpool of amino-acids in the body is less than one percent oftotal body-protein content. As a result, if this ‘pool’ is nottopped up by a regular intake of protein, then the body willbreakdown muscle tissue in order to get the amino-acidsnecessary to build new macromolecules. It is consequentlynecessary to maintain amino-acid levels in the body byconsuming regular high-quality proteins in the diet. Thishas implications to how we should eat, even though thereis an undisputed benefit to ingesting an appropriateamount of protein in a day, the form we get the food in andhow we distribute this during the day and around ourtraining will affect our bodies ability to use the proteinefficiently and recover from training. This is reflected in theguidance document for healthy eating issued by the FoodSafety Authority Ireland.

The interaction of post-exercise metabolic processes andincreased amino-acid availability maximizes the stimulationof muscle protein synthesis and results in even greatermuscle anabolism than when dietary amino acids are notpresent. For this reason, timing protein intake afterexercise is important in order to facilitate changes in bodycomposition and training adaptation. A portion containing20g of protein is sufficient for stimulating protein synthesis.Across in table 2 are some examples of protein rich foods:

Table 2: Animal and plant sources of protein which contribute to theprotein intake of the athlete. Source Burke & Deakin, Clinical SportsNutrition 3rd Edition, McGraw-Hill Australia Pty Ltd, 2006

Biography

Alexandra is a qualified dietician as well as sports andexercise scientist. She has provided nutritional adviceto trans-Atlantic rowers, triathletes and ultra-marathondistance runners. She remains very involved in sportsnutrition and though studying for a PhD in UL.

PhD student, Graduate Entry Medical School (GEMS)University of Limerick, Ireland MSc. Dietetics RD (UK) GlasgowCaledonian University, Glasgow UK . BSc (Hons.) Sports & ExerciseScience Strathclyde University, Glasgow UK . Dip. Advanced PersonalTraining with Exercise Referrals, Lifetime Awarding ISAK accredited,Aberdeen UKhttp://uk.linkedin.com/pub/alexandra-cremona/80/738/573/

Resources:

● To learn more about protein from a biochemicalperspective: Widmaier, Eric P., Raff, Hershel,Strang, KevinT.Vander's Human Physiology: The Mechanisms OfBody Function. Boston : McGraw-Hill Higher Education, 2008. Print.

● For practical tips on how to achieve recommended proteinintake levels access resources from the Australian Instituteof Sport at:http://www.ausport.gov.au/ais/nutrition/factsheets/basics/protein_-_how_much

● Scientific recommendations for healthy eating guidelines inIreland 2011- Food safety Authority Irelandfile:///C:/Users/alexandra.cremona/Downloads/Healthy%20Eating%20Guidelin es%202011%20FINAL.pdf

● For information on Healthy Eating and food groups visitFood Safety Authority Irelandhttps://www.fsai.ie/science_and_health/healthy_eating.html

● To access the Institute of Medicine resources understanddietary recommendations online visit:http://www.nationalacademies.org/hmd/Reports/2002/Dietary-Reference-Intakes-for-Energy-Carbohydrate-Fiber-Fat-Fatty-Acids-Cholesterol-Protein-and-Amino-Acids.aspx

● To access the American College of Sports MedicinePosition statements visit: http://www.acsm.org/public-information/position-stands

● To find a qualified Dietitian in your area visit the IrishNutrition & Dietetic Institute website at the following webaddress: https://www.indi.ie

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Year 2: Personal Training

This module provides 30 European Credit Transfer System(ECTS) credits towards the Higher Certificate Diploma/B.Sc.In Exercise & Health Fitness. The Higher Certificate,Diploma and B.Sc. are awarded by the University of Limerickand are placed at Level 6/7/8 on the National QualificationsFramework (NQF) and Level 6/7 on the EuropeanQualifications Framework (EQF).

Aim: This specialist module is for qualified fitness instructorswho wish to enhance their knowledge and skills and a workas a personal trainer with clients on a one to one basis.

Course Details:

� The module is delivered over four contact weekends withassigned private study

� Participants will also be required to carry out assignedwork experience which includes a project submission of ashort video showing practical teaching/instructional ability

� The final examination is a written paper.

Dublin Venue 2016: Tallaght Sports Complex

Contact Dates:

● Sat 24th & Sun 25th Sept● Sat 8th & Sun 9th Sept● Sat 22nd & Sun 23rd Oct● Sat 5th & Sun 6th Nov●

Limerick Venue 2017: University of Limerick

Contact Dates:

● Sat 4th & Sun 5th Feb● Sat 18th & Sun 19th Feb● Sat 4th & Sun 5th ,a● Sat 11th & Sun 12th March

Full details on entry requirements, course contentand fees are available by clicking here

Module Link-In Details

Advanced Personal Training Specialist

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Introduction

It seems like everyone is runningthese days. With 5k and 10k racespopping up around the country anincreasing number of our clients arelooking to join their friends andcolleagues by taking up running andtraining for these events. These racesgoals become key milestones in theindividuals training calendar,anticipated social events and mostimportantly a great incentive to keepour clients accountable and movingtowards a goal.

Too Much, Too Soon

Running can be a wonderful outlet forbusy stressed individuals once theylearn how to listen to their body,adapt gradually and be sensible intheir adventures into the world ofrecreational running.

However, running often gets badpress as many people who take uprunning launch into ambitious trainingplans without paying any attention totechnique, gradual progression or theimpact that road running can have onthe body in conjunction with oursedentary lifestyles.

Coaches Role

Our role as a coach or fitnessinstructor is to support and guide ourclients in this running journey,manage their expectations, build theirconfidence and stamina and mostimportantly help them avoidbecoming a running injury statistic.

Having coached runners of all levelsfor over 10 years, I continually seenew runners making the samemistakes. Knowing how to spot thesemistakes in our clients and helpingthem build a solid foundation setsthem on the best path for a lifelongenjoyable running habit.

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As part of my Get Running CoachingPlans with The Irish Times, I coachbeginners to build up to a 5k distancegradually over 8 weeks of training.For 10k runners, I would encouragethem to be comfortable over the 5kdistance and enjoy many monthsbuilding a foundation at this distancebefore they train for 10k over anadditional 8 weeks. As you developtraining plans for your clients, it isimportant to remember that it’s notjust about the miles, but also key toremember all the extra componentsthat will help make running easier.

Confidence: Many new runnersdon’t feel like a ‘real’ runner and tendto look down and bend a little at thewaist as they lack confidence andcan feel embarrassed running inpublic. Physically this reduces theirlung capability and makes runningharder on the body. Mentally theycan doubt their ability and tend togive up sooner than someone who isconfident. Encourage your runners torun tall and look in front and hencehave increased lung capacity.

Pacing: Many new runners feel likethey should be running at a pacewhere they are breathless and tryand push their body to exhaustionbefore they take a break. This leadsto tension and general discomfort.The body needs to adapt gradually torunning. Encourage your newrunners to run at a pace to wherethey can comfortably breathe andtalk. It may not be fast, but it is thebest way for the body to adapt to thenew exercise and in time their pacewill increase as their fitness andstrength does.

Walk/Run Intervals: New runnersshould train with a walk/run methodgradually decreasing the walkingminutes over the weeks. Running toexhaustion doesn’t help the runnermentally or physically. Instead,structure a walk/run programme foryour clients and encourage walkingbreaks to allow the body to adapt.

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encourage your runners tofeel tall but relaxed whenrunning and this will be theoptimal body position tohelp them feel comfortable.If running is not enjoyable,they will very quickly startmaking excuses.

As the evenings get longerand more runners are outon the streets, your clientswill be enquiring moreabout running events andhow their training in thegym can complement their running.

Build your knowledge on strengthand flexibility for runners andexperiment with a little runningyourself so you are confident andcompetent in giving advice to thesenew runners. A supportive coach forthe community of runners in yourvenue and club can help buildcamaraderie and loyalty which canonly be a good thing for any fitnessclub/gym.

If you would like furtheradvice/tips on beginning a runningprogramme you can watch thefollowing videos:

1. Beginners eight week course frominactivity to run 30 minutes.

2. Stay on Track - 8 week course foranyone who can squeeze 30-40minutes 3 times a week.

3. 10km Course - 8 week course forsomeone who can run 30 minutesand wants to improve their 10k mark.

Biography

Mary Jennings is founder ofForgetTheGym.ie. Mary is acertified Chi RunningInstructor and is a regularcolumnist at The Irish Timeson all things running related.

Mary coaches runners from beginners tomarathoners and everyone in between toenjoy the outdoors and feel energised. Maryhas competed over 45 marathons andultramarathons around the world. For moredetails on workshops, classes and coachingprogrammes visit www.ForgetTheGym.ie.

Technique : A lot of runners placehuge pressure on their lower legs andhips when running. Encourage yourrunners to run tall, keeping a strongcore and lift their body up out of theirhips. I coach Chirunning Techniqueto all beginners to help them learngood technique from the start. It is alot easier to learn right from the startthan change a bad habit.

Competition: Try and avoid anycompetition between your clients inthese early stages. Most new runnerslack confidence anyhow, and buildingcompetition tends to deter the weakerrunners. Encourage all runners to goat their own pace and explain howevery runner is different. Build yourclients confidence by having themcompare with their own progress overthe weeks and months rather thancompare with other clients.

Strength: Take the pressure off thelower limbs by building strength inyour clients’ core, back and glutemuscles. Explain to your clients thebenefits to their running in having astrength training routine. Keep thestrength work simple, encouragingjust a few minutes of strength workeach day as part of their runningprogramme. Experiment with strengthexercises they can do outdoors at theend of their run.

Flexibility: Keeping the body mobileand flexible is key to lifelong running.Ensure all training sessions startwith a dynamic warmup and finish therun with cooldown walk and a seriesof full body stretches to loosen outthe muscles which have tightened inrunning. Most often the muscleswhich new runners overuse are calfand achilles, quads, lower back andhamstrings. Hip opening stretchesprovide great relief also to manyrunners.

Enjoyment : Coach your runners tomove with a relaxed body and face.Running with tension leads to manyinjuries but also restricts mobility,movements and the flow of energyaround the body. Once again,

By Sean Flannery, B.Sc.

IntroductionThe summer is an ideal time to getoutside and enjoy one of the besttypes of exercising--Bootcamp.Exercising outdoors improves mood,so this is a perfect opportunity tomake clients feel better while gettingstronger. Bootcamps have highsuccess rates because they can bedesigned for anyone and everyone aslong as you know the keycomponents to a successful class.Boot camp-style workouts arebecoming more popular because theyare highly intense, target all yourmuscle groups, require little or noequipment, and burn calories. Ideally,a summer exercise Bootcamp classincorporates all areas of fitness in asingle session and allows clientsexercise in the open fresh air.

What is Bootcamp?The term Bootcamp is used todescribe an outdoor fitnessprogramme that consists of bodyweight–based exercises, such aspush-ups, sit-ups, pull-ups andcalisthenics, combined withagility/obstacle-course work andrunning. Completed in a group orteam setting, Bootcamps oftenincorporate elements of cooperationand competition, wherein participantsneed to work individually or in teamsto achieve the tasks.A summer Bootcamp class formatappeals to a large percentage ofparticipants, primarily because of itssimplicity, and also having nature asthe backdrop for classes. Bootcampstypically blends military-style andathletic-performance drills. Theoutdoor terrain, park benches andplayground equipment provideexcellent tools for a great workout.Partner and team drills add a socialcomponent and promotecamaraderie.

Strength &

Conditioning

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Safety starts with assessing your class and knowing eachparticipant’s restrictions and limitations. Regardless of yourexperience level, always put participant safety first. Youwill likely be teaching to multiple-level classes. Participantswill have different performance abilities, which will make iteven more important to have a sound, structuredprogramme with clear options and progressions.

One of the most attractive elements of summer bootcampprogrammes is that you may be able to run the businesswithout incurring additional costs for the facility. Thiseliminates what is normally the greatest cost in anypersonal training business, the expense of the actuallocation.The boot camp business model is effective and canprovide viable alternatives to stuffy indoor facilities. In fact,a boot camp programme can be a stand-alone business oran excellent and profitable supplement to your existingexercise provision, and can re-charge the batteries afterthe preceding winter months.When choosing a location for your boot camp, youneed to consider a number of factors:● Is it convenient, easy to find and in an area with anappropriate population density and demographic?● Does the location provide a strong functional space tosupport the activities and exercises that will form the basisof the programme?● Are the businesses around you likely to support yourprogramme?● How much money will you need to spend on equipment?● Are the costs involved too high to justify theprogramme’s expected return on investment?

● Do not hold outdoor classes in adverse weatherconditions. Always be aware of the temperature and theweather forecast, and have an alternative plan of actionfor when the weather is bad.

● Walk and inspect outdoor courses before class toexamine the terrain and set up the equipment.

● Keep first-aid kits readily available.● Designate a course, or map out your plan, prior to class.● Carry a mobile phone in case of emergencies.● On longer runs and drills, use the buddy system to

ensure that all participants are accounted for.

1. Bootcamp Guidelines

2. Location Costs & Considerations

The key to addingresistance to exercises inan outdoor environmentis in the form of yourparticipants and theirown body weight. You doneed to know how tomaximise that bodyweight as an exercisemodality and how tomove beyond thelimitations of traditionalbody weight training.Tubing bands and jumpropes are also greatequipment options thatare lightweight, versatileand portable.

Other choices include yoga mats, kettlebells, medicineballs, agility ladders and low athletic hurdles or cones.After you have identified your equipment needs, you mustevaluate each purchase in terms of cost per participant.Although you will need enough of some items, such asbands, for all participants, other equipment—like balls andladders—can be shared to cut costs.

2. Equipment Costs

The next step in the process is to consider equipmentcosts. Here you must make wise decisions, ensuring thatany equipment you invest in can be utilised effectively.Boot camps are portable in nature, and the equipment youchoose needs to reflect this. Simple, lightweight andversatile should be the key considerations when you arepurchasing equipment. While it may be possible to cartweights outdoors when a programme is small, this practiceshould be a temporary measure; as your programmegrows, the process of setting up and tearing downequipment will likely become time-inefficient and off-putting.

4. Targeting Your Audience

In the past, fitness professionals have often designedprogrammes first and promoted the new offerings later asa means to increase attendance levels. Identifying yourtarget market first and then tailoring the fitnessprogramme based on that particular demographic shouldbe the preferred option. Decide which group(s) you willpursue, and develop your programme and marketingscheme around them.When determining the target audience for yoursummer outdoor workout, ask yourself the followingquestions:● Who is likely to enjoy the programme?● What kind of programming schedule will bestaccommodate this group?● What demographic characteristics do they share?● How many people like this live or work in thegeographical area of the workouts?● Who can afford the programme?

● Make sure the programme meets the needs of your targetdemographic.● Carefully consider your exercise selection, set length andrest periods.● Plan ahead, allowing exercise progression over thecourse of the programme.● Understand transitions between exercises, and choosecombinations that flow easily from one to the next.● Know, and then accentuate, what differentiates yourprogramme from the competition.● Purposefully build competitive and cooperative interactioninto the workout.

Here is a look at some populations who arelikely to be attracted to an outdoor workoutprogramme, along with tips on how toschedule your programme to appeal tothese people.Business Professionals Typically, theprofessional demographic can be divided intotwo types of crowds: the early-morning crowd,and the after-work crowd. Each has its ownneeds in terms of marketing approach,programming hours and required services.Early-Morning Crowd. This group prefers aclass that starts at 6:00–6:30 am and lasts 60–90 minutes. The greatest hurdle for this groupis getting to work on time. One way to addressthis in your marketing is to stress theconvenience of your outdoor location if it isclose to workplaces.

After-Work Crowd. The best time for this group to meet isgenerally 5:30–6:00 pm, depending on how close yourlocation is to their workplaces. When scheduling yourprogramme, remember to allow for the normal commutetime and take into account the afternoon traffic. Thesepeople want to unwind after a long day, get their training inand get home so that they can eat and enjoy the rest oftheir evening.Youth and Teams The afternoon offers an excellentopportunity to develop programmes that target youngpeople and sports teams. The ideal time slot for this groupis 3:00–5:00 pm. Programme length should be no longerthan 1 hour, and the class should be fast-paced and fun.The location should be at or very near a local school. Youmay want to form a strategic partnership with the school orconsider using the school itself as your primary target inyour marketing material.

Stay-at-Home Parents With this group, you have to allowsufficient time for parents to drop their kids off at schooland still get to your location in time for the workout. Classlocation should be easily accessible from suburban areas.This group prefers a 60- to 90-minute class that is over by11:00 am. Childcare is always a primary concern forparents, so focus on how to provide this much-desiredservice for your participants. This demographic also tendsto be very social, so facilitating after-programmeactivities—for example, by promoting discounts at a localcoffee shop—will help boost retention rates.

● Establish best-practice standards that guide theleadership of your programme.● Ensure that the programme feels exclusive and special tothe participants.● Introduce new and progressive exercises or differentexercise combinations on different days of the schedule; thiswill create variety and keep members coming back for more.Fitness professionals who develop a sound business andmarketing plan and carefully design an outdoor workoutprogramme that is well-suited to their target audience will nodoubt enjoy great success and satisfaction far into thefuture.

Find a 5- to 10-metre space (10-12 minutes)3-5-minute jogUsing the 10-metre space, travel back and forth whileperforming the following exercises:● 10-yard straight-leg kicks (stretching hamstrings)● 10-yard walking quad stretch (grab your foot behind you

and hold for a count, then step forward)● 10-yard walking lunge (take giant steps and keep back

leg straight to emphasize hip-flexor stretch)● 10-yard side lunges (turnaround at the 5-yard mark to

get both legs)● 10-yard side shuffle (both directions)● 10-yard carioca (both directions)● 10 arm circles forward/10 arm circles backward● 25 jumping jacks● 25 mountain climbers● 15 stationary squats● 15 push-ups

Dynamic Warm-Up – 10/12 minutes

Designing the Ultimate Outdoor Workout

When determining your specific exercise design, keep inmind these initial considerations:

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Power – 5 MinutesPerform 30 seconds of each exercise followed by 30seconds of rest.● Plyos – Squat Jumps (jump as high as you can)● Plyos - Tuck Jumps (jump and bring knees to chest and

stick the landing)● Plyos - Broad Jumps (jump for distance and stick the

landing)● Plyos - Push-ups (start from knees and try to get air

during your push-ups)● Ski jumps (jump side to side, from right leg to left and

back again, focusing on sticking the landing)Speed – 5 minutes - Sprints

● Do five 20-second sprints, followed by 40 secondsof rest

Strength – 10 minutesUsing dumbbells or resistance bands – Perform eachexercise for 45 seconds then rest for 15 secondsbefore moving on.● Squat to shoulder press● Push-up to back row (alternate lifting your hands if you

do not have dumbbells available)● Lateral to frontal raise● Reverse lunges● Bent-over reverse flys● Spiderman push-ups● Jumping lunges (switch legs in the air)● Step-ups onto bench (face forward and/or sideways and

hold dumbbells)● Inverted push-ups (place feet on bench or table)● Pull-ups/assisted pull-ups, or lat pull-downs with a

resistance band

Agility – 5 minutes● Use small cones or any object to mark spaces.● Place 6 cones in a zigzag pattern, equally spaced,

approximately 10 feet apart.● Sprint forward to each cone, and touch each cone

before moving to the next; repeat three times.● Skip to each cone, touching each one before moving on

to the next. Get as high as possible in your skips; repeatthree times.

● Place cones in a square, with each side measuringapproximately 20 feet

● Run forward to first cone, side shuffle left to secondcone, run backward to third cone, and side shuffle rightto cone where you started. Repeat three times. You canalso skip and carioca sideways for variety.

The Workout – 46 minutes Endurance – 10 minutes● Set up four cones in a straight line, each

about 10 feet from the next.● Shuttle run forward – Start at first cone.

Jog forward and touch second cone, thenrun backward to first cone. Jog forward totouch third cone, then run backward tostarting cone and then jog forward to fourthcone. Repeat and continue for four minutesnon-stop. Rest for one minute whenfinished.

● Shuttle run sideways – Keep cones set upand follow same pattern as above, but thistime do a side shuffle toward the second,third and fourth cones; sprint forward toreturn to the starting cone. Do two minutesfacing one direction, rest for one minuteand then do two minutes facing the otherdirection.

Do 45 seconds of each exercise, followed by 15 secondsrest.● Plank● Straight leg raises with hip lift● Bicycle crunches● Seated abdominal twists● Side plank (20 seconds each side) with a hip dip

Finisher- 6 minutesDo 2 rounds of 45 seconds of each exercise, followed by15 seconds rest.● Tyre flip● Battle rope● Hill run

Stretch and Cool Down – 10 minutesSpend 10 minutes stretching each muscle group, holdingeach stretch for 20 to 30 seconds or until you feel sometension release. Focus on your hamstrings, quads, calves,chest and back.

Biography

Sean has completed all four years of the pathway tothe B.S.c in Exercise & Health Fitness and is currentlyundertaking an M.Sc in Sports, Strength &Conditioning. Sean operates his own health andfitness building in Sligo working with the generalpopulation and sports people. His longterm goal is to

work with elite sports teams and athletes. He is a keenathlete having competed in triathlons, ironmans and represented SligoRovers in the League of Ireland.

Core and/or Finisher– 5/10 minutes

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The NCEF became an academic affiliate of theUniversity of Limerick in June 2006. All NCEFprogrammes of study are now part of Certificate,Higher Certificate Diploma and Degree programmes inExercise & Health Fitness of the University of Limerick(UL). These awards do NOT require recertification.

NCEF Level 1 holders currently due to recertify have aunique opportunity to upgrade their NCEF Level 1 to theULaccredited Certificate in Exercise and Health Fitness(CEHF). Due to requests from students, we have recentlyfully upgraded our CEHF Learning Support website inorder to facilitate the operation of this programme throughe-learning only. This will mean that you will no longer berequired to travel to UL for a contact weekend.

By upgrading your current NCEF Level 1 to CEHFstatus you will have the benefit of:● Holding the only solely focused Exercise & Health

Fitness Professional Instructor, university accreditedqualification in Ireland which is offered as Year 1 of theFlexible Learning Pathway to the B.Sc. in Exercise &Health Fitness.

● No other Fitness Instructor course is placed at thislevel or University accredited. The CEHF is placed atLevel 6 on the National Framework of Qualifications(www.nfq.ie) and Level 5 on the EuropeanQualifications Framework.

● The CEHF is audited and aligned to the EuropeanIndustry standard, Exercise for Health Specialist (SQFLevel 5).

● Holding an award for life that does NOT requirerecertification.

● Broadening your opportunities for recognition, access,transfer and progression within the Irish educationalsystem, within Europe and worldwide.

Autumn Semester 2016:

Access to e-Learning Website: Mon 12th September ‘16 Dates for online assessment: 24th-27th Nov’16 Submission of Video Assessment: 28th Dec’16

Application Closing Date: 26th August ‘16

Fees: FPI Member €950.00, Non FPI Member €995.00

Full details on entry requirements, course contentand fees are available by clicking here

Certificate in Exercise & Health Fitness (CEHF)

E-Learning - Upgrade Course

CEHF Upgrade Course

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Year 2: Strength & Conditioning for Sport

This course provides 30 European Credit Transfer System(ECTS) credits towards the Higher Certificate, Diploma/B.Sc. inExercise & Health Fitness. The Higher Certificate, Diploma andB.Sc. are awarded by the University of Limerick and are placedat Level 6/7/8 on the National Qualifications Framework (NQF)and Level 6/7 on the European Qualifications Framework(EQF).

Aim: This specialist course is for qualified fitness instructorswho wish to enhance their understanding of the key concepts,theories and practical application of strength & conditioningtraining and performance. The Strength & ConditioningSpecialist will be capable of providing safe, effective &appropriate fitness training programmes to teams or indivdualsport/athletes.

Course Details:

� The course will take place over four contact weekends withassigned private study

Participants will also be required to carry out assigned workexperience which includes a project submission of a casestudy and short video.

Venue Contact Day : University of Limerick

Contact Dates 2016:

● Sat 1st & Sun 2nd October

● Sat 15th & Sun 16th October

● Sat 12th & Sun 13th November

● Sat 26th & Sun 27th November

Full details on entry requirements, course contentand fees are available by clicking here

National Fitness News e-Zine 34

Can you believe we are in quarter two of 2016 already?Time is flying by and so too are business days andopportunities and the most common request for help I’mgetting from clients right now is how do I take mygym/studio/fitness business to the next level? How do Icompete with all the other noise in the now crowded fitnessindustry? and finally, How do I differentiate?

One really effective way to increase your audience (andultimately your potential sales) is via digital mediaplatforms. While using social media accounts should notbe seen as an alternative to having your own website theyare an important piece of the branding and marketingjigsaw. What’s even better is that social media giveseveryone an opportunity to be heard and to become the“next big thing”. Whether you are a large club or a soletrading personal trainer you need to create and cultivateyour brand and then push this out for the world to see. Amistake I see all too often with micro businesses is theyforget to make the business a brand with clearly definedvalues and then they loose their way when trying to delveinto the world of social media unsure of what to post andwhere.

While its almost expected that a business will have aFacebook page and twitter can be really useful for B2Bsales, right now Snapchat and Instagram are red hot,especially for the fitness industry. Both of these platformsare similar in that they meet societies growing hunger for“behind the scenes” access while showcasing yourproducts and services in a rich, visual context. In fact, textis becoming increasingly redundant in the social spacewith clever imagery and powerful branding yielding muchgreater results.

Introduction

Digital Media Platforms

Snapchat and Instagram

Below is an introduction to each with some tips youcan apply to maximize the effectiveness of theseplatforms for your business.

Instagram

Well-crafted content is an absolute must on this platform.It’s all about the aesthetics, perhaps why it works so wellin our industry. It’s also useful to identify clear objectivesfor your purpose of use; for example, I use Instagram fortwo primary reasons 1. To connect with fitnessprofessionals globally who may need my services and 2.To provide a value add to my gym clients. Therefore mycontent has to be something that is appealing to thesesegments and not simply a sales pitch of little interest toanyone but myself!

Get Started: Profile

1. For your profilepicture use agraphic thatreadily identifiesyou to youraudience, yourlogo being themost commonoption.

2. Pick a name thatis consistent withyour brand andeasy for peopleto figure out.Avoidunderscores anddigits unless theyform part of youractual brand.

3. Complete yourbio in a manner that grabs the audience’s attentionand lets them know what to expect from youraccount. You only have 150 characters to do this.

4. You can add one link which traditionally is yourwebsite home page but you may wish to change thisaround in line with posts for example if you post animage of a recipe you’ve blogged about you may wishto update the link to bring people straight to this partof your website.

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Its so easy to upload content to Instagram directly fromyour phone’s camera and the filters available can be usedto deliver a more professional finish. You can then addyour caption making sure to use popular and relevanthashtags to reach your target audience. As you type thesein you will see a dropdown menu appear with a list of themost popular similar hashtags, which you can then, selectdirectly from. Finally you can then opt to tag people, alocation or share to other social media platforms. I oftentag larger brands whose products appear in my imagesand this can often yield a “regram” (share) from them ofyour image on their account thus introducing you to theirfollowers, a huge new audience!

Uploading Content

Snapchat

This platform is all about real time access and exclusivecontent that is only available for a maximum of 24 hours toyour followers. It allows the upload and sharing of images,private messages and videos all of which disappear after aself-selected and pre-defined number of seconds up to amaximum of 10 seconds.

Snapchat 2.0, released on 29 March this year, nowincludes a host of multimedia messaging options includingstickers, voice and video calls all options which can besimultaneously switched to while messaging someone on

the platform making it one of the most powerfuland engaging communication platforms on themarket.

I use Snapchat to give my followers a peek intomy daily life from coffee in bed to setting up aclass or a training session for clients. I snap realtime recipes as I am cooking meals, which alwaysgoes down a storm with my followers. Snaps canbe sent to specific followers and/or to your “Story”.All snaps added to your story remain there for 24hours and you can also download this if you wishfor use on other platforms, just remember to dothis before they expire! From my experience peoplestruggle most with how to send a snap and thendeciphering what all the icons mean so below is a quickoverview. The best way to learn is to jump straight in andgive it a go. Connect with friends first and use them to helplearn before promoting your profile out to your targetaudience.

Its important to note that the days of creating one piece ofcontent and sharing it out from one platform to multipleothers are long gone so do not make a habit of doing thisas it makes you look ill informed and behind the times. Itend to share different styles of content from one platformto another so as to target a wider audience across allplatforms. I then cross market to get followers on oneplatform to connect with me on others i.e. I tend to keepthe majority of my food posts to Instagram and Snapchatbut every now and again I post an image of the finisheddish on facebook or twitter and tell my followers to followme on that other platform for the full recipe. This worksreally well and is a great way of sharing content andbuilding engagement and even advocacy across youaudience.

While it is daunting for a newbie remember that socialmedia is just that – social. Brands with the most traction onsocial media tend not to take themselves too seriously anddrop the obviously staged finish you would expect to seeon their other marketing and media outlets. Be authentic,have fun and let people see the personality behind thebrand. Enjoy and connect with me if you have anyquestions or would like more tips! – Coach Suzi @CornerShopGym.

BiographySusan McEntegart is the owner and head coach atCorner Shop Gym which is a training and consultancybusiness that specializes in coaching self employedfitness professionals as well as working with leisurefacilities across Ireland and the UK. NCEF qualified as

Susan also holds a Bachelors Degree in Business &Marketing as well as a host of other training qualifications.

This article will discuss the use of Pilates to ward offpotential injuries for triathletes.

Triathlon is a rapidly growing endurance sport inIreland, becoming accessible for people of all ages togive it a “Tri”.It’s a sport to the power3 or some would say three forms ofmadness as it can absorb ALL your free time and ALL yourfree cash, but it is amazing how addictive the sport canbecome and and how an individual’s fitness can increasedramatically due to the cross training effect.

What’s InvolvedDo one sport and the body will become stronger, faster,and have the ability to go longer in that sport, but mix threesports together and there is a constant adaptationrequired. A triathlon involves three disciplines Swim, Bike,Run and many different distances to choose from, Sprint,Olympic, Half Ironman to Ironman. These all requiredifferent paces and levels of endurance. For the regulartriathlete, this becomes a year round training with pre-season, race season, and post season training in threedisciplines which can be a potential for injury if not properlymanaged. Triathlon is a surprisingly challenging sportbiomechanically. Between swim, cycle and run not tomention the strength, endurance and flexibility required, ifan athlete does not train the body to align appropriately foreach these, it can lead to lack of performance, back pain orpotential injury.

Effects on the BodyIt’s a lot to expect on the body to do three sports in atraining week, but to complete them back to back with avery fast transition in between for a race is quite difficult.The body responds differently to a standalone trainingsession. For example standalone race times will always bea little faster than when phases are linked together, simplybecause of the added endurance of the length of theoverall event. Add to this the “transition factor” which canresult in a slower period while the body adjusts fromphysiological differences from swim to bike, or “jelly legs”or heavy legs when moving from bike to run. By the timethe athlete gets to the run phase, if the core muscles aretired from the previous two phases, the form will drop. Itrequires more energy to perform the same effort, until theenergy fully drops then the risk of injury increases as formdecreases. Depending on the favourite sport, a client’sposture may favour the position one sport or the other yetthe athlete is expected to be three athletes in one.

To help overcome the difficulties, the body can bebetter prepared in terms of strength, flexibility andcore for these phases to help improve performancethrough Pilates exercises.

The SwimmerBody position – fully extended through back and hip, thebody is held long and lean, tube like, and core fullyengaged. The shoulders must be flexible to allow for highelbow and reach and yet powerful enough to create astrong pull through. The body is held stable in its line butrotating in the water with every reach and pull to allow forthe corkscrew effect to get the most length out of everystroke. The Swimmer needs strong legs and hips to propelforward, to maintain a strong line and prevent the legs fromsinking (although most triathletes tend to save legs morefor bike and run) - Swims can be 750m – 3.8km indistance. The swimmer also should be able to lengthenthrough their hip flexors, through their ankles to their toesto get the most out of their kick to maintain a good bodyline and to help prevent the legs from sinking.

The CyclistBody position – flexed trunk, powerful quadriceps andglutes (both gluteus maximus for push and medius andminimus for balance on the bike), and hamstrings for thepull back. Core Strength in the C curve shape formaximum drive and endurance especially for the longerraces (90km -180km cycle) so strong obliques and aflexible back for a good aero position are a must. Strengthand endurance through the shoulders and arms tomaintain the riding position.One to watch – avoid the cyclist posterior pelvic tilt fromtypical cycling position and muscle pull – maintain flexibilityfor hamstrings, hip flexors, quads, glutes, neck andshoulders.

The RunnerBody position – strong core, long strong body that is in linebut allows for upper/lower body contra-rotation with a tallspine. Strength and endurance in legs and hips, pick upand flexibility in hip flexors, strength in quadriceps, glutes,hamstrings, calves to power through – support neededfrom abductors and adductors to maintain good pelvicalignment (to avoid the “speed walker” look of a runnerwith a weak core demonstrating a hypermobile lumbarspine). These muscles stabilise the pelvis and reduce thelevel of fatigue in the lower back and so improveperformance and endurance.Flexibility in all muscles of hip and upper and lower leg toprevent unnecessary pull on the pelvic alignment and toallow for the most “spring” in the stride.Distances of runs can be anything from 5km to 10km to21km to 42km. It’s a big ask of the body on top of 2 otherphases and the body is tired!

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Pilates exercises aim to create a strong core in a variety ofpositions with long strong muscles that are ideal for thetriathlete, they lengthen a muscle group whilestrengthening its opposing muscle.

Exercises challenge the ability of the core to stabilise whilethe limbs are moved away from the centre of gravity indifferent directions, they can involve different foot positionsand arm positions all of which benefit the athlete’s form onrace day. It is amazing how a simple adjustment of a foot

position, or angle of a limb can make an exercise suddenlya lot harder! They also create increased body awarenessand mind body connection through all parts of trainingcreating a more “tuned in” athlete.

Remember - Pilates. It is not just for girls – its also forTriathletes.

Perform all exercises consciously, slowly, use strongbreath exhales for more results.

Hip Rolls (pic 1 & 2)Benefits: BikeLumbar flexibility on bike, engagement ofobliques, lengthening of hip flexors,engagement of hamstrings and glutesHow:Engage TVA, exhale pull obliques up intoposterior tilt, squeeze glutes and peel spine offfloor one vertebrae at a time up to shoulderbridge position. Breathe in at top, exhale andreverse. (roll tail bone, lower back, waist ribs toscapula, breathe in roll ribs, waist, lower back,to tail.)

Half Roll BackBenefits: BikeLumbar flexibility on bike, engagement ofobliquesHow:Sit just back of your sit bones, scapulaengaged, breath in. Then exhale as you rollpelvis backwards halfway back to floor keepingchest pointing downward to keep a C curve inyour back. Hold halfway and breath in. Exhalepoint chest lower to belly button to tighten Ccurve and curl ribs down tightly back to startkeeping hips still till the last second.

Shoulder rotation 1,2,3,4Benefits: SwimWhile not a pilates exercise – it is a veryimportant one to practice for Swimmers towarm up and also improve shoulder mobility(can be performed standing)How:Holding the band in front, one arm up, onedown. Rotate outwards around the body till it isbehind your backside, reverse arm positionthen rotate forward in a smooth rotation.Repeat 4 times in each direction. Both internaland external rotation of both shoulders undergentle tension of band achieved.

Side Kick and side leg series:Benefits: Swim, Bike and RunImproves core stabilisers Abductors,Adductors, & Obliques while increasing hipmobility. Side kick Side lying –lower leg fwdfor support. Upper leg abducted, breathe in thedraw fwd with dorsiflexed ankle, exhale to fullyextend hip back to beyond neutral. Hip mustremain still. Side leg body and legs straightline. Inhale pick up top leg, exhale dorsiflexankle and lower. Pick up top leg, hold & circlefrom hip x8 clockwise then reverse. Lift top leg,add bottom leg & lower the 2 together.

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Shoulder BridgeBenefits: Bike and RunStrengthens glutes and hamstrings whileopening the hip flexors. Creates unilateralstrength and stability in the glutes, hamstringsand deep back muscles, lengthening ofhamstrings dynamically.How:Engage TVA, exhale to squeeze glutes to lifthips in one piece to straight line from knees toshoulder blades. Breathe in lift one leg pointtoe to ceiling, exhale keep hips stable, dorsiflex foot and sweep foot away, inhale draw linewith toe along ceiling, exhale dorsi flex andsweep foot away as if rubbing it out. Repeat x3each leg. Hips must not sag or move. Leg Pull front

Benefits: Swim and RunPlank shape of exercise strengthens scapulastabilisers, triceps, TVA and obliques, Glutesand quads to keep body straight. Destabilisingeffect of lifting leg challenges TVA, obliques,shoulders, How:Fingers fwd,otate shouldersback & down to stabilise, pull neck to back ofcollar, pull in TVA and obliques, engage glutesand quads, strong plank with straight hip &long body. Inhale to pick up one leg from hip(don’t lift or rotate backside, just extend leg),exhale to point toe and reach back, breathe into glide forward, exhale foot to floor.

Full roll upBenefits: Swim, Bike and RunEngages TVA and creates strong obliqueswhile rolling through the vertebrae undercontrol. Maintains good active flexibility of thespineHow: Engage TVA, quads - Supine, breathe intuck in chin. Exhale slide ribs down and peelback up off floor one vertebrae at a time (spinein C shape) reach forward toward feetlengthening through hamstrings. Breathe in –then exhale and curl back down one vertebraeat a time back to start.

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3 1Full roll overBenefits: BikeStrengthens obliques through C curve,lengthens lower back and hamstrings.Strengthens Quads.Supine. Move to imprint – table top – diagonal(straight legs!!!) exhale to roll feet over head,under control, breathe in to stay, exhale to rollback down. Avoid pushing into arms or rollingonto neck.

RockingBenefits: Swim, Bike and RunImproves alignment through the hip, lengthensthe hip flexors, extends the spineHow: Prone, legs abducted, hold feet, breathein to externally rotate shoulders back anddown. TVA and obliques, squeeze glutes andpush hips to floor. If hip flexibility permits - foradded pleasure contract quads and pushhands into feet and exhale extending throughhip and thoracic spint (not lumbar), breathe inand hold in position and exhale to return to thelower position.

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Linda Bracken: DEHF , Pilates andCorrective ExerciseSpecialist, PersonalTrainer, StottPilates, Level 1Triathlon Coach,Sports Therapistwww.lindabracken.ie

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