PERSONAL TRAINING QUARTERLY PTQ VOLUME 1 ISSUE 1 ABOUT THIS PUBLICATION Personal Training Quarterly (PTQ) publishes basic educational information for Associate and Professional Members of the NSCA specifically focusing on personal trainers and training enthusiasts. As a quarterly publication, this journal’s mission is to publish peer-reviewed articles that provide basic, practical information that is research-based and applicable to personal trainers. Copyright 2014 by the National Strength and Conditioning Association. All Rights Reserved. Disclaimer: The statements and comments in PTQ are those of the individual authors and contributors and not of the National Strength and Conditioning Association. The appearance of advertising in this journal does not constitute an endorsement for the quality or value of the product or service advertised, or of the claims made for it by its manufacturer or provider. PERSONAL TRAINING QUARTERLY PTQ VOLUME 1 ISSUE 1 EDITORIAL OFFICE EDITORIAL REVIEW PANEL EDITOR: Bret Contreras, MA, CSCS Scott Cheatham, PT, DPT, OCS, ATC, CSCS PUBLICATIONS DIRECTOR: Keith Cinea, MA, CSCS,*D, NSCA-CPT,*D MANAGING EDITOR: Matthew Sandstead, NSCA-CPT PUBLICATIONS COORDINATOR: Cody Urban Mike Rickett, MS, CSCS Andy Khamoui, MS, CSCS Josh West, MA, CSCS Scott Austin, MS, CSCS Nate Mosher, PT, DPT, CSCS, NSCA-CPT Laura Kobar, MS Leonardo Vando, MD Kelli Clark, DPT, MS Daniel Fosselman NSCA MISSION As the worldwide authority on strength and conditioning, we support and disseminate researchbased knowledge and its practical application, to improve athletic performance and fitness. Liz Kampschroeder TALK TO US… Chris Kennedy, CSCS Ron Snarr, MED, CSCS Tony Poggiali, CSCS, Kevin Serre, PHD, CSCS Share your questions and comments. We want to hear from you. Write to Personal Training Quarterly (PTQ) at NSCA Publications, 1885 Bob Johnson Drive, Colorado Springs, CO 80906, or send an email to matthew.sandstead@nsca.com. John Mullen, DPT, CSCS Teresa Merrick, PHD, CSCS, NSCA-CPT Ramsey Nijim, MS, CSCS CONTACT Personal Training Quarterly (PTQ) 1885 Bob Johnson Drive Colorado Springs, CO 80906 phone: 800-815-6826 email: matthew.sandstead@nsca. com Reproduction without permission is prohibited. PTQ 1.1 | NSCA.COM TABLE OF CONTENTS 04 THE COMPONENTS THAT MAKE A TRAINER SUCCESSFUL 06 DEVELOPING LEADERSHIP IN FITNESS PROFESSIONALS 08 LAND-BASED STRENGTH AND CONDITIONING FOR SWIMMING ROBERT LINKUL, MS, CSCS,*D, NSCA-CPT,*D KEITH CHITTENDEN, MS, CSCS, TSAC-F CHAT WILLIAMS, MS, CSCS,*D, CSPS, NSCA-CPT,*D, FNSCA 14 SHOULD PERSONAL TRAINERS ALSO BE REGISTERED DIETITIANS? 16 TEACHING FOCUS: A PERSONAL PERSPECTIVE 18 BEETROOT JUICE SUPPLEMENTATION AND EXERCISE TESLA OLDFIELD AND KYLE RYAN, PHD JOHNNY GILLESPIE, CSCS, NSCA-CPT DEBRA WEIN, MS, RD, LDN, NSCA-CPT,*D, AND KELLY MURPHY, RD, LDN PTQ 1.11.1 | NSCA.COM PTQ | NSCA.COM THE COMPONENTS THAT MAKE A TRAINER SUCCESSFUL ROBERT LINKUL, MS, CSCS,*D, NSCA-CPT,*D P rofessional personal trainers have been working in the fitness industry for many years, but the first certified personal trainer (CPT) certification offered to fitness professionals did not come until the late 1980s. This new certification brought with it more justification as a legitimate profession for personal trainers, even though these trainers had been training clients as a part-time profession for well over 50 years with no guidelines or certifications. During that time, many different stereotypes of fitness professionals evolved, but two types emerged as the most typical. The first group of professionals typically talks a great game, over-charges for their services, and makes a good living doing so. These trainers talk like salesmen, produce minimal physical results with their clients, and often do not know a whole lot about how the human body works. But, they have a good following of clients because they are so personable, motivating, and inviting. Professionals in the second group invest their own time and money into learning more about the science of training. Education is typically their primary focus and they spend countless hours learning about program design, training techniques, and assessment strategies. In their eagerness to train clients, they may either under-charge for their service or give it away at no cost. Though not as personable, they have a loyal following of clients and make a decent living financially. Both of these groups of professionals are capable of developing successful careers despite their different approaches, and have done so over the years. However, in recent years, fitness professionals have started combining the best attributes of both personality types to create an elite fitness professional. This merger has brought a higher level of education and a desire to learn, and mixed it with a personable and motivated personality to create a new standard for fitness professionals with very successful career paths. These career-driven individuals share some specific key components that have assisted them in upholding this new high standard. 4 EARNING AND MAINTAINING AN ACCREDITED CERTIFICATION Obtaining and maintaining a legitimate certification is an important component for the fitness professional, yet many personal trainers do not possess a certification. As of January 1, 2013, it is estimated that over 254,000 personal trainers claim to be employed in the fitness industry. However, the accredited certifying agencies that are recognized by the National Commission for Certifying Agencies (NCCA) do not recognize that many personal trainers as “certified.” This leaves thousands of trainers currently working in the field who are classified as “uncertified.” PROFESSIONAL LIABILITY INSURANCE Many CPTs practice their trade without obtaining professional liability insurance, which leaves them unprotected if any legal issues should arise. Most companies cover their CPTs under their insurance policies, although there are some that do not. CPTs should both obtain liability insurance as a professional standard and as a preventative measure. THOROUGH ASSESSMENTS There are some CPTs in the fitness industry that do not assess their clients or perform a health history review and physical activity readiness questionnaire (PAR-Q) prior to training. Assessments (including body measurements and movement screens) can provide the opportunity for CPTs to learn about their clients’ physical limitations and training goals as well as to establish clients’ baseline physical statuses. This process provides the trainer the information needed to decide if the clients are both willing and able to participate in fitness programs. Potentially, it is negligent on the trainer’s part not to assess a client prior to participation since the risk for injury is greatly increased if a baseline of physical status is not established. PTQ 1.1 | NSCA.COM professionally, but to assess their clients’ abilities and help them reach their goals. CONSTANT AND CONTINUING EDUCATION The fitness industry is growing so quickly that some information thought to be correct as recently as five years ago is now being researched and found to be unsupported. There are many great minds working diligently within the fitness industry and their findings are available to fitness professionals. Conferences, clinics, seminars, webinars, online educational courses, books, journals, and self-studies are some of the many ways CPTs can increase their education. Continuing education is not only needed to maintain a certification, but it is also helpful in providing the CPTs’ clients with the most up-to-date, scientific information available. The consistent practice of all of these key components is vital to the success of fitness professionals entering the field today. Not only will these high standards improve the quality of professionals working within the fitness industry, but possibly their annual income as well. At one time, this was a part-time job that included a free gym membership, but it has now developed into a highly productive, successful, and financially vibrant career path. It is now up to the new generation of CPTs to uphold these standards, improve the quality of the service they provide, and become successful personal trainers. CPTs can also continue their education by studying for and earning secondary certifications. Not only do secondary certifications bring increased knowledge of specific subjects, but potentially a higher income as well. According to a 2010 study conducted by the American Council on Education, a secondary certification will earn, on average, an extra $2,000-2,500 per year for part-time and/or full-time CPTs (1). These earnings are believed to be on an upward trend as the era of increased demand for high quality fitness professionals has begun. REFERENCES 1. American Council on Exercise. ACE’s 2010 fitness salary survey results. 2010. Retrieved January 2014 from https://www. acefitness.org/certifiednews/images/article/pdfs/SalarySurvey.pdf. ABOUT THE AUTHOR Robert Linkul is the National Strength and Conditioning Associations (NSCA) 2012 Personal Trainer of the Year and is a volunteer with the NSCA as their Southwest Regional Coordinator and committee chairman for the Personal Trainers Special Interest Group (SIG). Linkul has written for a number of fitness publications including Personal Fitness Professional, Healthy Living Magazine, OnFitness Magazine, and the NSCA’s Performance Training Journal. Linkul is an international continued education presenter within the fitness industry and a career development instructor for the National Institute of Personal Training (NPTI). These key components may seem rather basic, because they are. The problem in the past was that fitness professionals did not do them, or failed to do them consistently. However, things have changed dramatically over the last decade or so. The desire of trainers to be seen as reputable and of a high standard of quality has increased with this new generation of CPTs. They are committed to improving, keeping their certifications current, and taking the proper steps to not only protect themselves TABLE 1. AVERAGE ANNUAL INCOME FOR PERSONAL TRAINERS (1) PART-TIME ANNUAL INCOME FULL-TIME ANNUAL INCOME $18,650 $53,322 NCCA Accredited ($25.14 per hour) ($25.71 per hour) Secondary Certifications $20,588 $55,771 ($26.23 per hour) ($26.74 per hour) $25,470 $47,163 $60,000+ $100,000+ Certified Personal Trainer Tactical Strength and Conditioning Olympic Lifting Suspension Health & Fitness Specialist Corrective Exercise Special Populations Weight Management Elite Certified Personal Trainers Attained Secondary Certification Attained Specialist Certification PTQ 1.1 | NSCA.COM 5 FEATURE ARTICLE DEVELOPING LEADERSHIP IN FITNESS PROFESSIONALS KEITH CHITTENDEN, MS, CSCS, TSAC-F T he fitness industry has experienced many changes over the last 15 years. As the general population better understands the importance of physical fitness as a part of their lives, personal trainers have become in high demand for their services and knowledge. The field of fitness in the United States is approximately a $20 billion industry and is considered a stable and growing industry (3). Large corporate fitness chains have emerged and have taken a significant portion of the controlling market share of fitness in the form of health clubs. These clubs often employ fitness professionals (FP) for their services. However, in my opinion, most of these companies do not fully utilize or empower these professionals to maximize their leadership skills. In my personal experience working for a well-known fitness corporation in New York, I found that the company’s principles often conflicted with my own as a FP. The company viewed clients as “numbers,” not people, and the corporation’s perspective was that “the more clients you have, the more you are worth to the company.” I became very frustrated with corporate management’s “perspective” about how to manage clients. I realized that the corporation was only interested in profit and had no concern for its members’ well being and health. I also realized that because of my education and my 12 years of experience with all types of populations in the fitness field, I was a leader in my own right. My leadership skills were demonstrated by my ability to develop customized fitness services to each individual client I managed. I was also a mentor for my clients and fellow FPs. The corporation wanted “cookie cutter” programs that could be easily replicated by other personnel that were not true fitness professionals. Therefore, I realized that working for a 6 corporate fitness chain was not in the best interest of my clients nor was it in the best interest of my personal career. When looking back at my experience in corporate fitness, I realize that successful fitness professionals are leaders, not entrylevel employees. It is important that fitness professionals view themselves as leaders and recognize that they need to set high standards for their clients, other less experienced FPs, and the fitness industry as a whole in order to be successful. What makes a fitness professional a good leader? To be an effective leader, the FP must understand the needs and goals of their clients. The FP must distinguish client differences, both cultural and experiential and lead the client to the desired goal with minimal deviations. According to Goldman et al., an effective leader has “emotional intelligence,” (2). Emotional intelligence is centered on the concepts of empathy, self-awareness, selfemotional regulation, drive, and passion (2). An effective leader can recognize the challenges surrounding a task and the types of clientele they are managing (e.g., their abilities to cope with change, how they handle challenges, etc.). Another characteristic that all FPs should have if they hope to be successful is passion. Passion for the job, the type of work involved, and the ability to manage clients should be evident from the FP. If a FP does not have passion for their work, then convincing a current or potential client to follow their instructions will not be nearly as easy. Clients are very capable of sensing a non-genuine feeling from their personal trainer. Keeping a realistic, or “down to earth,” expectation of effort from the client allows room for improvement, setbacks, and mistakes to be made. Being PTQ 1.1 | NSCA.COM realistic will make the leader more flexible to circumstances that could arise as the training continues to move forward. This approach will make adapting to changes, tackling unseen challenges, and managing a diverse client base more feasible. This may also give the FP more credibility in the eyes of their clients and other FPs. People want to follow a leader because they need an example of purpose in their activities or goals. Motivation and dedication can sometimes become difficult to maintain especially when there are challenges that may prove to be an impasse in accomplishing a person’s goals (e.g., a sudden injury, family problems, job related stress, etc.). A leader is a person that empowers themselves and others to follow their example regarding the effort required to accomplish a goal. A leader has traits such as motivation, knowledge (both technical and emotional), integrity, selfconfidence, desire, and drive (1). These characteristics become a magnet for people who may demonstrate only one or two of these traits, while working towards accomplishing a goal. A leader is a role model for many people. A person will be more inclined to follow a leader if the leader has a specific skill or technical ability that can lead to success. It has been documented that leaders that are empathic to people’s feelings of failure, success, and challenges will gain the respect and loyalty of their constituents (4). As a result, clients will work hard at the task because of the consistent support of their leader (4). FPs that teach their clients how to accomplish a goal through training, dedication, and planning will be more likely to succeed as well (1). Additionally, every FP should have a solid foundation in education and appropriate certifications. At minimum, FPs should acquire a Bachelor’s degree in Exercise Science, Kinesiology, Biomechanics, or a related field. Obtaining certifications from accredited organizations is also recommended to learn proper programming, safe exercise technique execution, and nutritional knowledge. Every FP should strive to become a leader in the fitness industry. This will ensure continuity across the field of fitness and assist in the establishment of standards of professionalism for clients that seek a fitness professional’s services. REFERENCES 1. Booker, R, and Meir, R. Coaching and leadership: A model for enhancing athlete development. Strength and Conditioning Journal 22(1): 34-39, 2000. 2. Goleman, D, Boyatzis, R, and McKee, A. Primal Leadership. Boston, MA: HBS Press; 2004. 3. Market statistics. Partnership Capital Growth. 2010. Retrieved from http://www.pcg-advisors.com/marketstatistics. 4. Moore, EW. Developing a caring coaching climate fosters confidence. Strength and Conditioning Journall 32(5): 97-103, 2010. ABOUT THE AUTHOR Keith Chittenden is currently a certified Strength and Conditioning Specialist® (CSCS®) and Tactical Strength and Conditioning Facilitator™ (TSAC-F™). He currently holds a Masters degree in Exercise Science from California University of Pennsylvania and is also a doctoral student candidate at the University of Hartford. He is currently a columnist writer for the NSCA’s TSAC Report. Chittenden has over 13 years working with athletes, police officers and military personal in areas such as fitness, performance enhancement and post rehabilitation. PTQ 1.1 | NSCA.COM 7 LAND-BASED STRENGTH AND CONDITIONING FOR SWIMMING CHAT WILLIAMS, MS, CSCS,*D, CSPS, NSCA-CPT,*D, FNSCA C ompetitive swimming is comprised of four strokes: the freestyle, backstroke, breaststroke, and butterfly. Depending on the competition level of the individual, the sport of swimming can be a year-round commitment and require a very demanding training schedule. Incorporating land-based strength and conditioning into a training regimen can give the athlete a competitive edge, especially in a sport where a 100th of a second could determine the outcome of a race. Full-body strength and power exercises should be included when designing a program to reduce the risk of injury for the shoulder complex, knee joint, and hip adductors (1,2). Due to year-round swim meets for club and high school swimmers, implementing a periodized strength and conditioning program may be difficult. Proper rest, recovery, tapering, and peaking should be included when developing programs around swim meets, especially for those individuals competing for state, regional, and national cut times. The strength and conditioning professional can better achieve these goals by developing a relationship with the swim coach so the athletes are training at the same intensities, tapering at the same time, and peaking before major competitions. When designing a program, three phases of the swim should be examined for strength and conditioning exercise considerations: the start (the dive from starting blocks or side of the pool), the swim, and the turn (the reverse of direction upon reaching the wall, several different styles can be used depending on the swimming stroke). The percentages for each variable will change depending on the distance of the swim, for example, the 50-m freestyle race is approximately 20% for the start, 30% for the turn, and 50% for the swim (based on required exertion not time) (2). When training for overall fitness and performance, a thorough well developed program that covers all of the major muscles should be incorporated (Table 1 and 2). As with every sport, there are sport-specific exercises or movements the athlete should perform in order to mimic the specific event or activity they are trying to improve. Studies have shown that adding plyometric training and focusing on triple extension at the hip, knee, and ankle could decrease overall time (1,2). Box jumps, broad jumps, and scoop tosses that include vertical tosses can be performed for overall power. Additionally, these exercises can be adapted for specific training 8 needs by using a modified horizontal scoop toss that simulates exploding off the blocks (Figures 1, 2, and 3). The anchored barbell squat press exercise is performed by squatting and exploding through a triple extension movement with the hips, knees, and ankles and finishes with an upper body press using the chest, shoulders, and triceps (Figures 4, 5, and 6). This can help with improving times off the blocks and decreasing turn times during the swim. Additionally, a donkey kick exercise using a medicine ball is a sport-specific movement that may help improve strength and power at the turn during the race (Figures 7 and 8). Due to a higher occurrence of shoulder injuries in swimmers (approximately 47 – 80%), incorporating shoulder-specific exercises like alternating dumbbell front raise movements may help to reduce the occurrence of those injuries (Figures 9 and 10) (2). Additionally, swimmers could benefit from rotator cuff strengthening exercises such as planks or stability ball walkouts in their training programs to reduce the instance of shoulder injuries (3). The core should also be trained in all directions and planes of movement since a strong and stable core will allow the swimmer to produce powerful pulls and kicks for longer periods of time (2). The around the world exercises challenge the core in the sagittal and transverse planes. They use a medicine ball and a partner to catch passes from the front, both sides, and behind the athlete (Figures 11, 12, and 13). Standing medicine ball rotations are an example of core rotational movements that can be performed without a partner (Figures 14, 15, and 16). Strength and conditioning professionals should take advantage of the times during the year when intensity and volume can be increased so that gains can be made prior to tapering before a major event. As with any strength and conditioning programs, athletes should be monitored closely as to avoid overtraining during a competitive season. The workouts in Tables 1 and 2 are examples of higher intensity and higher volume routines. The sample workouts in Tables 1 and 2 can be used as part of an offseason program for swimmers or can be modified by decreasing intensity or volume when tapering for a competition. PTQ 1.1 | NSCA.COM REFERENCES 1. Bishop, C, Cree, J, Read, P, Chavada, S, Edwards, M, Turner, A. Strength and conditioning for sprint swimming. Strength and Conditioning Journal 35(6): 1-6, 2013. 2. Monu, J. Sport-specific training for a competitive freestyle sprint swimmer. Strength and Conditioning Journal 35(5): 48-55, 2013. 3. Tovin, BJ. Prevention and treatment of swimmer’s shoulder. North American Journal of Sports Physical Therapy 1(4): 166-175, 2006. ABOUT THE AUTHOR Chat Williams is the Supervisor for Norman Regional Health Club. He is a past member of the National Strength and Conditioning Association (NSCA) Board of Directors, NSCA State Director Committee Chair, Midwest Regional Coordinator, and State Director of Oklahoma (2004 State Director of the Year). He also served on the NSCA Personal Trainer Special Interest Group (SIG) Executive Council. He is the author of multiple training DVDs. He also runs his own company, Oklahoma Strength and Conditioning Productions, which offers personal training services, sports performance for youth, metabolic testing, and educational conferences and seminars for strength and conditioning professionals. MODIFIED HORIZONTAL SCOOP TOSS (FIGURES 1, 2, AND 3) Start with the medicine ball placed between the feet. In one quick explosive movement, grasp the medicine ball with both hands on either side of the ball. Swing the arms forward and explosively jump while releasing the ball horizontally against the wall. FIGURE 1. MODIFIED HORIZONTAL SCOOP TOSS - START FIGURE 2. MODIFIED HORIZONTAL SCOOP TOSS - BLOCK START FIGURE 3. MODIFIED HORIZONTAL SCOOP TOSS - RELEASE ANCHORED BARBELL SQUAT PRESS (FIGURES 4, 5, AND 6) Start in an upright position holding the end of the bar with both hands at chest level. Flex at the hips and knees to perform a squat, then drive through the heels, extend the hips, and drive the bar above the head. FIGURE 4. ANCHORED BARBELL SQUAT PRESS - START FIGURE 5. ANCHORED BARBELL SQUAT PRESS - SQUAT PTQ 1.1 | NSCA.COM FIGURE 6. ANCHORED BARBELL SQUAT PRESS - TRIPLE EXTENSION 9 LAND-BASED STRENGTH AND CONDITIONING FOR SWIMMING DONKEY KICK (FIGURES 7 AND 8) Start in a supine position with the trainer in front and ready to toss the medicine ball. To perform the exercise, the trainer should carefully toss the ball toward the feet of the athlete. The athlete should simultaneously extend at the knees and hips in order to strike the ball with the bottom of the feet and drive the ball back to the trainer. FIGURE 7. DONKEY KICK - START FIGURE 8. DONKEY KICK - FOOT CONTACT WITH EXTENSION ALTERNATING DUMBBELL FRONT RAISE (FIGURES 9 AND 10) Start with dumbbells in front of the body with elbows slightly bent. Staying under control, move the arms quickly up and down, while performing flexion and extension at the shoulder. FIGURE 9. ALTERNATING DUMBBELL FRONT RAISE 10 FIGURE 10. ALTERNATING DUMBBELL FRONT RAISE PTQ 1.1 | NSCA.COM NSCA.com AROUND THE WORLD (ATW) The ATW core circuit includes four different exercises: sagittal plane toss, rotation toss (left and right), and a reverse toss. The trainer will start out in front of the athlete with the sagittal plane toss, then move to a side for a rotational toss, followed by taking a position behind the athlete for a reverse toss, and finally to the other side to finish the rotations. The amount of repetitions and medicine ball size will depend on the athlete’s fitness level. Using a 4 – 6 lb medicine ball for 2 – 5 repetitions per exercise is a good place to start for most beginners. ATW - SAGITTAL PLANE TOSS (FIGURE 11) The athlete will start in a seated position with the legs out in front and knees slightly bent. Arms should be extended with the hands in front of the face ready to receive the ball. The trainer will perform a chest pass aiming slightly above the head. The athlete will catch the ball, go backwards, and tap the ball to the ground over their head to create an eccentric load on the core. The athlete will then return the ball back to the trainer quickly and explosively following through with the arms. The concentric toss back is done in one movement with the hands over the head; it is not a sit-up and chest pass. FIGURE 11. AROUND THE WORLD SAGITTAL PLANE TOSS ATW - ROTATION TOSS (LEFT AND RIGHT) (FIGURE 12) The athlete will be seated with legs out in front and knees slightly bent, while the trainer will stand perpendicular. The trainer will toss the ball to the athlete across their body. When the athlete receives the ball, they will rotate with arms extended following the ball with their eyes and tap the ball on the floor to the opposite side of the trainer. Then, the athlete will explosively toss the ball back to the trainer. FIGURE 12. AROUND THE WORLD ROTATION TOSS PTQ 1.1 | NSCA.COM 11 LAND-BASED STRENGTH AND CONDITIONING FOR SWIMMING ATW - REVERSE TOSS (FIGURE 13) The athlete will start in a seated position with legs out in front and knees slightly bent facing away from the trainer. Simultaneously, the trainer will pass the ball over the head of the athlete, where they will catch it at chest-height while moving forward. The athlete will tap the ball to the ground in front of them and then return the ball explosively back to the trainer over their head. The trainer and athlete must aim their tosses carefully so that they do not hit each other and the athlete is always keeping a straight and centered back to avoid the risk of injury. FIGURE 13. AROUND THE WORLD REVERSE TOSS STANDING ROTATIONAL WALL TOSS (FIGURES 14, 15, AND 16) The athlete will start with the medicine ball directly out in front of their body and with their elbows slightly bent. The athlete will swing their arms backwards in a rotational pattern with their elbows slightly bent and follow the ball with their eyes to maximize rotation. The athlete should toss the medicine ball into the wall powerfully, catch the rebound, and perform the same movement to the opposite side. The athlete should also let their ankles, knees, and hips move freely throughout the range of motion. FIGURE 14. STANDING ROTATIONAL WALL TOSS - START 12 FIGURE 15. STANDING ROTATIONAL WALL TOSS - RIGHT PTQ 1.1 | NSCA.COM FIGURE 16. STANDING ROTATIONAL WALL TOSS - LEFT NSCA.com TABLE 1. OFF-SEASON RESISTANCE TRAINING PROGRAM EXAMPLE TYPE OF EXERCISE EXERCISE SETS/REPS TYPE OF SET LBPWR Sled Push 4 sets Circuit HPWR Modified Horizontal Scoop Toss 4x5 Circuit VPWR Box Jump 4x5 Circuit UBS Incline Press 4x8 Superset UBS One-Arm Dumbbell Row 4 x 10 Superset LBS Kettlebell Swings 4 x 10 Superset LBS Deadlift 4x8 Superset Core Around the World 3x8 Circuit UBE Pull-Ups 3 x 10 – 15 Circuit UBE Push-Ups 3 x 10 – 15 Circuit KEY: LBS = Lower Body Strength UBS = Upper Body Strength UBE = Upper Body Endurance LBPWR = Lower Body Power HPWR = Horizontal Power VPWR = Vertical Power TABLE 2. OFF-SEASON RESISTANCE TRAINING PROGRAM EXAMPLE TYPE OF EXERCISE EXERCISE SETS/REPS TYPE OF SET LBS Anchored Barbell Squat Press 4x8 Complex Set HPWR Broad Jump 4x5 Complex Set UBS Bench Press 4x8 Compound Set UBS Dips 4 x 10 – 12 Compound Set UBS High Pull 4x8 Compound Set UBS Suspension Trainer Rows 4 x 12 – 15 Compound Set LBS Leg Press 4x8 Complex Set LBPWR Donkey Kicks 4x5 Complex Set Core Ab Wheel 3x3 Circuit Core Standing Rotational Wall Toss 3 x 10 Circuit UBS Alternating Dumbbell Front Raises 3x8 Circuit PTQ 1.1 | NSCA.COM 13 FEATURE ARTICLE SHOULD PERSONAL TRAINERS ALSO BE REGISTERED DIETITIANS? TESLA OLDFIELD AND KYLE RYAN, PHD O ftentimes, individuals approach weight loss by abruptly subjecting themselves to a diet. They want to lose weight, they want to lose it fast, and they feel that adhering to a diet alone will be enough. However, for many individuals, following a diet alone does not work. The human body needs a sufficient amount of nutrients, in proper balance, to function properly and improve. Any associated training program must match the diet to elicit the desired outcome. Combining the nutritional aspect and the training aspect of personal training introduces the question of whether there is a benefit to personal trainers also being registered dietitians. It can be assumed that people desire to work with personal trainers because they view personal trainers as having the knowledge, determination, education, and potentially the equipment to help them achieve their health goals. Hypothetically, if people were given the option to choose between a personal trainer without a nutrition certification and a trainer that was also a registered dietitian (RD), which one would be the favored choice? It would be safe to say that most people would select the latter. If all personal trainers were RDs, their client bases could potentially increase and their clients could reap the full benefits from both sound advice on nutrition and fitness. Many fitness professionals would state with confidence that certified personal trainers have the knowledge to perform their jobs adequately. That is not what is in question here, but rather, whether personal trainers would benefit from becoming RDs as well. It is obvious that physical fitness is important when maintaining health and wellness, but it should not be the sole priority. Four 14 of the leading causes of death (heart disease, stroke, cancer, and type II diabetes) are associated with unhealthy eating patterns that do not follow the recommendations made by food and nutrition professionals (2). Seeing as how these recommendations are usually provided by someone other than their personal trainer, it would appear that the benefit of personal trainers becoming RDs would be that these same recommendations could be provided in conjunction with a fitness plan in a personal training setting. The American Dietetic Association described the role of an RD in relation to clients and physical activity by stating, “RDs play a valuable role in helping patients achieve caloric balance through diet and physical activity by assessing caloric needs based on height, ideal bodyweight, and current levels of physical activity. RDs can help patients implement appropriate lifestyle changes, and help patients stay motivated to adhere to these new behaviors,” (2). This plays into the motivational aspect of personal trainers. Personal trainers that are also RDs could help clients achieve their goals better by providing physical and nutritional recommendations to improve adherence to these lifestyle changes. This was supported when the New York Times estimated that roughly 75% of the $2.8 trillion in annual healthcare costs in the United States is from chronic diseases that can often be reversed or prevented altogether by a healthy lifestyle, and that personal trainers with dual certifications or degrees can increase the likelihood of reversing these costs (1). Becoming and maintaining one’s status as an RD in addition to being a certified personal trainer could radically alter the personal training landscape. It would allow certified personal trainers to provide PTQ 1.1 | NSCA.COM extensive and comprehensive fitness evaluations for their client bases, while further ensuring the confidence needed to offer sound nutritional advice. It would also, in many cases, prevent potential harm to the clients by steering them away from current “fad” diets that lack clinical evidence or approval from the Food and Drug Administration (FDA), for example. In summary, personal training in itself may not always be enough to help all clients achieve full satisfaction in attaining their goals. People seek personal trainers because they want change, and change can happen as long as exercise and nutrition are both part of the plan. Therefore, it suffices to say that personal trainers, and their clients, could benefit from becoming registered dietitians. REFERENCES 1. Berardi, J. The future of personal training. 2013. Retrieved October 6, 2013 from http://www.precisionnutrition.com/futurepersonal-training. 2. Position of the American Dietetic Association: The roles of registered dietitians and dietetic technicians, registered in health promotion and disease prevention. American Dietetic Association 106(11): 1875-1884, 2006. ABOUT THE AUTHOR Tesla Oldfield is a four-year student-athlete at Peru State College in Peru, NE, completing her degree in Sports Management and Exercise Science. She currently serves as the Vice-President of the Exercise Science Honor Society Phi Epsilon Kappa (PEK), is active in the National Business and Leadership Fraternity Phi Beta Lambda (PBL), and serves as the President of the Student-Athlete Advisory Council (SAAC). Following graduation, Oldfield plans to pursue a career in personal training and nutrition. Kyle Ryan is an Associate Professor and coordinator of the Public Health Early Admissions Student Track (PHEAST) program at Peru State College. Along with teaching duties as the lead faculty for the exercise science curriculum, Ryan created and serves as a codirector for the Children’s Health, Activity and Nutrition Community Engagement (CHANCE) initiative. In 2012, Ryan was named by the Nebraska Association for Health, Physical Education, Recreation, and Dance (NAHPERD) as the College/University Health Professional of the Year for his teaching and scholarship activities within the state. NATIONAL’14 37TH ANNUAL NSCA NATIONAL CONFERENCE AND EXHIBITION JULY 9 – 12, 2014 | LAS VEGAS | NSCA.COM/NATCON14 PTQ 1.1 | NSCA.COM 15 FEATURE ARTICLE TEACHING FOCUS: A PERSONAL PERSPECTIVE JOHNNY GILLESPIE, CSCS, NSCA-CPT T he human mind has a tendency to wander quickly. Nowadays, constantly checking texts, emails, Twitter, Facebook, etc. is normal behavior. Technology has become an itch that we constantly want to scratch. It seems as though life in the 21st century is inadvertently training our minds to be in a constant state of reactivity and unease. Technology is certainly not going to be slowing down anytime soon, it will only grow over time. It is important for personal trainers to recognize how much of this technology has already crept into the training room and how it affects our ability to work with people in a meaningful way. technology and a lack of focus by your clients can ultimately affect your ability to do your job. It can be hard to expect organization and structure from your training without established principles and/or rules. Below are some recommended ground rules for personal trainers to implement with their clients: 1. Memorize the maxim, “where your attention goes, energy flows.” 2. Both the personal trainer and the client should leave their digital devices in the locker room, if possible. This will provide your clients with your undivided attention and vice versa. This may prove to be healthy for them as well as beneficial in your trainer-client relationship. 3. Use a mirror when teaching a movement initially. In our company, we teach 10 fundamental movements to help clients cultivate awareness of their bodies, and demonstrate how their bodies are designed to function. We stress that there are two coaches in the room—I am one and the other is in the mirror. The ability to focus on the feedback received by the mirror may help develop kinesthetic awareness, mental focus, and responsibility for their movement. 4. One of these 10 movements mentioned previously involves breathing diaphragmatically through the nose and exhaling through the mouth while bracing the core. Clients should be reminded to breathe like this while performing certain exercises, but it is important to remember that this breathing may not be applicable to clients lifting heavy weight. For this reason, teaching the concept of focus while training to improve performance is one of the most important training aspects in the field of personal training today. For the first six years of my career as a personal trainer, I did not teach the importance of focus. Instead, I examined the connection between a person’s level of athleticism and his or her ability to focus. It was apparent to me that clients who made the greatest progress were those who could focus on their training, and the clients who did not want to focus on exercise were actually draining my energy. These clients were looking for a friend, a therapist, and sometimes just a shoulder to cry on. Even though I realize that empathy and communication are vital aspects of the personal training industry, I wanted to spend as much time as I could coaching, rather than talking. Additionally, I have found that many other trainers share my experience. From this experience, I developed some ground rules to help teach the concept of focus to clients. For personal trainers, it is important to consider that without ground rules in place, 16 PTQ 1.1 | NSCA.COM 5. Avoid talking while performing an exercise. An exception to the rule would be cues from the personal trainer regarding the execution of the exercise being performed. This rule is designed more for eliminating idle chat, which should be reserved for before or after a training session. 6. We aim for our sessions to have continuous movement to enhance intensity and improve focus. This is a followup to the previous rule. We do not allow enough time for talking between exercises, or too much time that a client can lose their focus. This should not supersede proper resting protocols; it is designed to discourage distracting conversations between sets. 7. At the end of sessions, it is valuable to have clients work on reinforcing movements they may have been introduced to recently. ABOUT THE AUTHOR Johnny Gillespie is a revolutionary teacher of human movement. He is a graduate from West Virginia University and has been studying human movement since he began his studies in 1991. He is a Certified Strength and Conditioning Specialist® (CSCS®) and a NSCA-Certified Personal Trainer® (NSCA-CPT®) with the National Strength and Conditioning Association (NSCA). He is also an Experienced Registered Yoga Teacher (E-RYT) through Yoga Alliance. Gillespie is a long-time presenter for the NSCA under Balanced Athlete. He is the creator of an online video series, Balanced Runner, through www.runnersworld.com. He regularly appears on TV and radio as an expert on health, fitness, and yoga. Gillespie is the founder of Plexus Fitness and Empowered Yoga in Delaware. Plexus Fitness operates public fitness centers and offers an array of health and fitness services in corporations, country clubs, and private homes. Empowered Yoga operates three yoga centers and is a practical approach to the healing art of yoga through incorporating modern day exercise science and mindfulness-based principles. PTQ 1.1 | NSCA.COM 17 BEETROOT JUICE SUPPLEMENTATION AND EXERCISE DEBRA WEIN, MS, RD, LDN, NSCA-CPT,*D, AND KELLY MURPHY, RD, LDN W e all remember the dreaded words at dinnertime “finish your beets.” Nowadays, research on the benefits of beetroot juice has athletes clamoring for the same deep red vegetable that had us wishing we had a dog under the table as children. This article will address possible benefits, proposed mechanisms, dosage, and frequency of this potential ergogenic aid. Beets, a rich source of antioxidants and nitrates, may serve to improve blood pressure and blood flow throughout the body, including the muscles, brain, and heart (1). Humans regularly consume nitrates from sources such as beets, lettuce, celery, and spinach (see Table 1 for additional sources). In the body, these nitrates are absorbed in small amounts in the mouth but primarily in the stomach, where they are quickly converted to nitric oxide (NO) (1). THE ROLE OF NITRIC OXIDE Increasing NO can be beneficial for individuals due to its role in regulating blood flow, neurotransmission, immune function, blood sugar regulation, calcium regulation, and muscle contraction (7). Potentially, there could be additional benefits for athletes as it may help to increase oxygen in contracting muscles, decrease adenosine triphosphate (ATP) cost during exercise, increase tolerance to long-term high-intensity exercise, and time to exhaustion (1,2). When engaging in moderate-intensity exercise, the lungs take in oxygen at a rate that is very similar to the uptake of oxygen into skeletal muscles (1). Oxygen intake into both lungs and muscles increases exponentially with exercise (1). When exercise intensity increases to a certain level, the uptake of oxygen into the lungs causes a shift in the energy system utilized, and therefore creates an increased oxygen cost on the muscles (1). In other words, when an individual cannot breathe in as much oxygen during exercise, the muscles have to work through a different energy system to continue performing the same function. Several studies have shown increased exercise performance or a decreased time to exhaustion when participants were given beetroot juice supplements prior to exercise (1,2,4,6,7). In one study, researchers tested active males on three different 18 occasions and found that there was no increase in oxygen intake by the lungs in those individuals consuming the beetroot juice. However, the researchers did find that the amount of hemoglobin (which carries oxygen in the blood) in the muscle was higher during exercise in those who consumed the beetroot juice. In addition, the beetroot juice group had increased oxygen delivered to the muscle, which allowed for increased exercise until exhaustion (6). TIMING AND DOSAGE Recently, researchers looked into the timing, concentrations, and frequency of consumption of the juice needed to promote performance improvements. Some studies have looked at the best amount of beetroot juice to consume. One study compared 4 mmol, 8 mmol, and 16 mmol nitrate concentrated beetroot juice to determine if a greater benefit existed from consuming a more concentrated amount. Athletes were tested on four separate occasions during a threeweek period. Each participant consumed the beetroot juice 2.5 hr before performing a moderate- or high-intensity exercise (which lasted approximately five minutes) and found that all concentrations increased nitrite concentration and oxygen delivery in the blood (7). Additionally, the participants who consumed 8 mmol and 16 mmol concentrations improved time to failure of exercise. The 16 mmol concentrated beetroot juice group improved time to exhaustion by 12%, whereas the 8 mmol concentration group improved results by 14%. The results show that individuals who consumed 8 mmol concentrations actually improved the most in time to failure of exercise (7). In other studies, researchers compared consumption between 2 – 3 hr prior to exercise and found the beetroot juice had beneficial effects on exercise 2 – 2.5 hr after drinking it (1,2,4,5,7). One such study provided 20 trained athletes with 140 mL of beetroot juice of 8.7 mmol concentration, 2.5 hr before performing a one-hour cycling time trial. Although the results found higher blood nitrate levels, there was no improvement in time-trial performance or power output in the beetroot juice supplemented athletes versus those given a placebo. Researchers determined that a single dosage of beetroot juice had no immediate benefits on exercise (5). PTQ 1.1 | NSCA.COM Similarly, another study had athletes ingest 500 mL of 8 mmol concentrated beetroot juice for six days and then performed exercise tests on days four, five, and six. Results showed an increase in time to exhaustion and an increase in oxygen uptake on all days tested (1). An alternate study provided athletes with the beetroot juice supplement only on the days of testing (on four separate occasions) and found significant benefits as well (7). Although the results of the previous study were beneficial for single-dose supplementation, it should be noted that the athletes were supplemented more than one time and continued to show beneficial effects after the study. As a result, continuous supplementation as opposed to one-time dosage of beetroot juice is supported. ARE THERE OTHER FOODS BESIDES BEETROOT? Beetroot is not the only food that contains inorganic nitrates, which may provide these potential benefits. Dark green, leafy vegetables like spinach also contain a fair amount of nitrates; however, most research has focused on beetroot juice. In order to get the 8 mmol of nitrates (the optimal amount shown to have a beneficial effect), an individual would need to consume 200 – 300 g of spinach, or approximately 10 cups (4). This amount is a lot of spinach to eat before a workout and may be an impractical way to obtain nitrates. The question may arise that if it is the nitrates in the beetroot juice that provide these benefits, then why not just consume nitrates directly instead of the juice? A lot of speculation has surrounded the consumption of nitrates since previous studies have linked them to cancer. As a result, it has led to strict regulation of nitrate concentrations in food and water. Current research is beginning to show the benefits of some nitrate-rich foods, which is leading to further investigation within this area (4). Researchers may also argue that beetroot juice does not just contain nitrates; it also contains substances like betaine and antioxidants, which are being tested to determine if any beneficial effects on exercise exist in addition to the nitrates. Therefore, it cannot be concretely stated that it is the nitrates alone in the beetroot juice that attribute to all of these benefits (2). However, benefits were seen within the cited studies. BOTTOM LINE Consuming beetroot juice prior to high-intensity exercise may help improve a workout by increasing the amount of time before lactic acid builds up. Currently, there are multiple products that are sold in health food stores that are concentrated to 8 mmol nitrate in 70 mL (or 2.3 oz) bottles, which may be consumed prior to exercise. REFERENCES 1. Bailey, SJ, Winyard, P, Vanhatalo, A, Blackwell, JR, Wilkerson, DP, Tarr, J, Benjamin, N, and Jones, AM. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. Journal of Applied Physiology 107: 1144-1155, 2009. 2. Breese, BC, McNarry, MA, Marwood, S, Blackwell, JR, Bailey, SJ, and Jones, AM. Beetroot juice supplementation speeds O2 uptake kinetics and improves exercise tolerance during severeintensity exercise initiated from an elevated metabolic rate. American Journal of Physiology Regulatory Integrative and Comparative Physiology 305: 1441-1450, 2013. 3. Bryan, NS and Hord, NG. Dietary nitrates and nitrites. In: Bryan, N (Ed.), Food Nutrition and the Nitric Oxide Pathway. Lancaster, PA: Destech Pub Inc; 59-77, 2010. 4. Cermak, NM, Gibala, MJ, and van Loon, LJ. Nitrate supplementation’s improvement of 10-km time-trial performance in trained cyclists. International Journal of Sport Nutrition and Exercise Metabolism 22: 64-71, 2012. 5. Cermak, NM, Res, P, Stinkens, R, Lundberg, JO, Gibala, MJ, van Loon, LJ. No improvement in endurance performance following a single dose of beetroot juice. International Journal of Sport Nutrition and Exercise Metabolism 22: 470-478, 2012. 6. Thompson, KG, Turner, L, Prichard, J, Dodd, F, Kennedy, DO, Haskell, C, Blackwell, JR, and Jones, AM. Influence of dietary nitrate supplementation on physiological and cognitive response to incremental cycle exercise. Respiratory, Physiology, and Neurobiology 13: 412-416, 2013. 7. Wylie, LJ, Kelly, J, Bailey, SJ, Blackwell, JR, Skiba, PF, Winyard, PG, Jeukendrup, AE, Vanhatalo, A, and Jones, AM. Beetroot juice and exercise: Pharmacodynamics and dose-response relationships. Journal of Applied Physiology 3: 325-336, 2013. ABOUT THE AUTHOR Debra Wein is a recognized expert on health and wellness and designed award-winning programs for both individuals and corporations around the United States. She is the President and Founder of Wellness Workdays, Inc., (www.wellnessworkdays.com) a leading provider of worksite wellness programs. In addition, she is the President and Founder of the partner company, Sensible Nutrition, Inc. (www.sensiblenutrition.com), a consulting firm of registered dietitians and personal trainers, established in 1994, that provides nutrition and wellness services to individuals. She has nearly 20 years of experience working in the health and wellness industry. Her sport nutrition handouts and free weekly email newsletters are available online at www.sensiblenutrition.com. Kelly Murphy is a Registered and Licensed Dietitian working for the Dallas, TX office of Sensible Nutrition Inc., a nutrition consulting firm that provides one-on-one nutrition counseling. She has extensive experience with nutrition and wellness as well as athletics. Murphy obtained her undergraduate degree from Cornell University, where she was a four-year varsity athlete. She enjoys combining her passions for both athletics and nutrition to help individuals lead healthier lives. PTQ 1.1 | NSCA.COM 19 BEETROOT JUICE SUPPLEMENTATION AND EXERCISE TABLE 1. SELECTED FOOD SOURCES OF NITRATES (3) NITRATE CONTENT CONTENT (PER KG OF FRESH VEGETABLE) Very high 2,500 mg/40 mmol High 1,000 - 2,500 mg/18 – 40 mmol Moderate 500 - 1,000 mg/9 – 18 mmol Low 200 - 500 mg/3 – 9 mmol Very low < 200 mg/< 3 mmol 20 COMMON VEGETABLES Beetroot and beetroot juice, celery, lettuce, and spinach Chinese cabbage, celeriac, endive, leek, parsley, and kohlrabi Cabbage, dill, turnip, and carrot juice Broccoli, carrot, cauliflower, cucumber, pumpkin, and vegetable juice Asparagus, artichoke, broad beans, green beans, peas, capsicum, tomato, watermelon, potato, sweet potato, garlic, onion, eggplant, and mushroom PTQ 1.1 | NSCA.COM NSCA.com Professional Conditioning Solutions to Achieve Peak Performance UltraFit™ SlamBall™ Professional Conditioning Solutions to Achieve Peak Performance • A true Unconditional 100% Satisfaction Guarantee • The best customer service • The fastest shipping Call today for your FREE catalog! Phone: 1-800-847-5334 • Fax: 1-800-862-0761 Online: www.GopherPerformance.com PTQ 1.1 | NSCA.COM 21 ;IFVMRKXLI FIWXXSKIXLIV 5YEPMX]4VSHYGXW )\GITXMSREP7IVZMGI 8ST2SXGL)HYGEXMSR -RRSZEXMZI'SRWYPXERXW /RS[PIHKIEFPI7XEJJ 'YWXSQ*EGMPMX](IWMKR 8LI0IEHIVWMR*YRGXMSREP8VEMRMRK 800-556-7464 • performbetter.com Wellness to the people. NATIONAL STRENGTH AND CONDITIONING ASSOCIATION 1885 BOB JOHNSON DRIVE | COLORADO SPRINGS, CO 80906 PH: 719 632-6722 | TF: 800 815-6826 | FX: 719 632-6367 NSCA.com