THE MONTHLY JOURNAL of THE

Theresourceforhealthfitnesscoachingphysicaleducationamprecreation

professionals

Issue19November2011

Create a niche KNOW TRAIN RETAIN

Mature Health amp FitnessbyTammyPetersen

Youth FitnessbyJenniferGreen

Musculoskeletal Issues and Post RehabilitationbyWendyWilliamson

NutritionbyNancyClark

Training Guidelines and ProgramsbyGregMaurer

Achieving Your Personal BestbyJamesMcPartland

Across the GamutbyWayneWestcott

FROM THE EDITOR

ldquoReal knowledge is to know theextentofonesignorancerdquo

Confucius551‐479BCChinarsquosmostfamousteacher

philosopherandpoliticaltheorist

The extent of ignorance misinfor‐mation and overblown egos is fartooprevalentinourfitnessindustryThough there is a ways to go wehave made progress in upgradingindustry professionalism in theareas of valid researched basedknowledge educationand certifica‐tionsHowevertherearestillfartoomany practitioners of our serviceswholackfullunderstandingofwhattheyaredoingbynotkeepingpace

withthesoundadvancesintheindustryEachoneofusmustconstantlystrivetolearnmoreandminimizetheextentofourmisunderstandingsandignoranceThis month we focus on reducing misinformation Articlesaddresscautionsinmixingsupplementsandmedicationseat‐ingglutenfreetheuniquenessoftrainingyouthhipfunction‐alityassessmentandappropriatestrengtheningexercisessoftsurfacetrainingstimulusldquostandardrdquoversusldquofunctionalrdquotrain‐ingandtheimportanceofpushingegoasideinordertoexcelEnjoyandlearn

BeknowledgeableBesuccessful

Pete

PeteBazzelEditor‐in‐Chief8009577348PeteAAHFinfowwwAAHFinfo

wwwAAHFinfo ndash News You Can Use G

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

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

Peteaahfinfo

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

HaveaquestionWantmoreinformation on a specifictopic

AsktheExperts

SubscribetotheFREEeJournal

AMUT Issue 19 November 2011

FROM THE EDITOR

ldquoReal knowledge is to know theextentofonesignorancerdquo

Confucius551‐479BCChinarsquosmostfamousteacher

philosopherandpoliticaltheorist

The extent of ignorance misinfor‐mation and overblown egos is fartooprevalentinourfitnessindustryThough there is a ways to go wehave made progress in upgradingindustry professionalism in theareas of valid researched basedknowledge educationand certifica‐tionsHowevertherearestillfartoomany practitioners of our serviceswholackfullunderstandingofwhattheyaredoingbynotkeepingpace

withthesoundadvancesintheindustryEachoneofusmustconstantlystrivetolearnmoreandminimizetheextentofourmisunderstandingsandignoranceThis month we focus on reducing misinformation Articlesaddresscautionsinmixingsupplementsandmedicationseat‐ingglutenfreetheuniquenessoftrainingyouthhipfunction‐alityassessmentandappropriatestrengtheningexercisessoftsurfacetrainingstimulusldquostandardrdquoversusldquofunctionalrdquotrain‐ingandtheimportanceofpushingegoasideinordertoexcelEnjoyandlearn

BeknowledgeableBesuccessful

Pete

PeteBazzelEditor‐in‐Chief8009577348PeteAAHFinfowwwAAHFinfo

wwwAAHFinfo ndash News You Can Use G

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

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

Peteaahfinfo

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

HaveaquestionWantmoreinformation on a specifictopic

AsktheExperts

SubscribetotheFREEeJournal

AMUT Issue 19 November 2011

INSIDE THIS ISSUE

Subscribe to the FREE e‐Journal 3 GAMUT Issue 19 November 2011

Medications and Nutrient Needs 3Mature Health amp Fitness article by Tammy Petersen MSE

Are Personal Trainers the Key to Ending Childhood Obesity 5Youth Fitness article by Jennifer Green MS

Get ldquoHiprdquo and Prevent Injuries 7Musculoskeletal Issues article by Wendy A Williamson PhD CPT (ACE and NASM)

Gluten‐Free Sports Diets Winning Without Wheat 9Nutrition article by Nancy Clark MS RD CSSD

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

Life Lessons amp Leadership on Everest 13Achieving Your Personal Best article by James McPartland BS

Standard and Functional Strength Training 15Across the GAMUT article by Wayne Westcott PhD

Ask the Experts159 17

References 27

Back to Table of Contents

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

wwwAAHFinfo ndash Ne

Medications and Nutrient Needs

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

Older adults specifically homebound elderly thefrailorthosewithchronicdiseasemaybeatnutri‐tionalriskandcouldbenefitfromsomeformofsup‐plementation In fact deficiencies in vitamins andmineralshavebeenfoundinalmostathirdofelderlypeopleThiscanresultfrom1)afailuretoeatregu‐larbalancedmeals2)frominteractionsthatoccurwithmultiplemedicationuseor3)problemswiththebodyrsquosabilitytomakeorusenutrientsWhatrsquosmoredifferentmedicationsinterferewithnutrientabsorption Those taking corticosteroids anticon‐vulsants thyroid hormone antibiotics laxatives ordiuretics may benefit from some form of supple‐mentationSpecificnutrientsthattendtobeofcon‐cern for older persons include the following themineralsironcalciummagnesiumandzincB‐vita‐minslikeB‐12andfolateandvitaminD

Medications and old age often go hand‐in‐handMedicationscanimprovehealthandqualityoflifebutsomeofthemalsoaffectnutrientneedsatanyageTwo‐thirdsofolderadultstakeatleastonepre‐scriptiondrugwhileonequarteroftheelderlypop‐ulation regularly takesmultiple prescription drugsManydrugsaffectappetiteor absorptionofnutri‐entssoiftheyaretakenoverthelongtermmalnu‐tritioncanresultUnfortunatelythisistrueformanyelderlypeopletheyoftencontinuetakingprescrip‐tion drugs for long periods of time before anyimprovementsarenotedTheseseniorsshoulddefi‐nitelyworkwiththeirphysiciansandpharmaciststocoordinateallmedicationstakenPharmacistsinparticular can advisewhen to take drugs (with orbetweenmeals) for greatest effectiveness and thefewestnumberofsideeffects

Drug‐related nutritional problems include 1)increased need for certainminerals or fat solublevitamins when drugs leach them out of the bodypriortoabsorption2)changesinappetitecaused

byantidepressantagentsorcertainantibioticsand3)bloodlossfromlong‐termuseofaspirinoraspi‐rin‐likemedicationswhichstrainironreservesandcan lead to anemia Peoplewho take one ormoremedicationsformorethanjustafewweeksshouldcloselywatch their diets eat nutrient‐dense foodsandpossiblytakenutrientsupplementstocounter‐acteffectsofcertainmedications

Asapersonaltraineryoushouldnotadviseoldercli‐entsonsupplementspastmakingthemawareoftheverybasicssuchasrecommendedamountsofcal‐ciumandVitaminDforthegenerallyhealthyadultinsteadreferthemtotheirhealthcareproviderAprofessionalwho specializes in nutrient and druginteractionsshouldsupervisebecausesomesupple‐ments can interfere with the function of certainmedicationswhilesomemedicationsinterferewiththeabsorptionofnutrients

Somecommonnegativeinteractionsare

Calciumcaninteractwithheartmedicinecer‐taindiureticsandaluminumandmagnesium‐containingantacids

Magnesiumcaninteractwithcertaindiureticssomecancerdrugsandmagnesium‐containingantacids

VitaminKcaninteractwithbloodthinnerslikeCoumadin

St Johns Wort is known to adversely affectselective serotonin reuptake inhibitor (SSRI)drugs (ie anti‐depressant drugs) and birthcontrolpills

Alsoasatraineryoushouldbeawareofthefactthatmanypeoplethinkherbalsupplementsandvitaminsare not harmful because they are ldquonaturalrdquo Everyyearpeoplepoisonthemselvesusingmineralsvita‐mins and other supplements even though theirintentwastomaximizehealthYourclientsshouldbeadvisedthatjustlikeaspirinoranyothermedi‐

ws You Can Use 4 GAMUT Issue 19 November 2011

Back to Table of Contents

MATURE HEALTH amp FITNESS

cation(prescriptionornot)vitaminsmineralsandherbs need to be usedwith caution There is thedangerofoverdoseandtoxicityorinteractionwithmedicationsThefatsolublevitaminsADEandKareexamplesofldquonaturalrdquosubstancesthatcaneasilybuildupinthebodywhentakeninexcessUnlikethewatersolublevitaminsthekidneysdonotfilteroutfatsolublesInsteadexcessiveamountsarestoredinfatcellsthroughoutthebodyandintheliver

Excessive mineral intake can also lead to toxicityespeciallywiththetracemineralssuchasironandcopper For example chronic iron overload maydepositironintoorganssuchastheliverandheartwhichmaycausedeathduetomyocardialsiderosis

(thedepositofanabnormalquantityofironintheheart)KeepinmindthattracemineralsareneededatverylowlevelssotheycanbecometoxicatdosesnotmuchabovetypicalneedsAnotherissueisthatmanymineralshavesimilarmolecularweightsandchargesForexamplemagnesiumcalciumironandcopperallhavesimilarsizeandthesameelectricalchargeandthiscausesthesemineralstocompetewitheachother forabsorptionAsa result takingtoomuchofonecancauseadeficiencyinanother

In summarybelow isa table listingpotentialdrugnutrient interactions for some commonly useddrugs

References

ContactTammyatTammyAAHFinfo

Drug Use Nutrient affected Potential side effect

Antacids(Maalox) Reducestomachacidity CalciumvitaminB12andiron

DecreasedabsorptionduetoalteredgastrointestinalpH

Anticoagulants(Coumadin) Preventbloodclots VitaminK PoorutilizationAspirin Anti‐inflammatorypain

reductionIron Anemiafrombloodloss

Cathartics(laxative) Inducebowelmovement Calciumandpotassium PoorabsorptionCholestryamine Reducesbloodcholesterol VitaminsADEandK PoorabsorptionCimetidine(Tagamet) Treatmentofulcers VitaminB12 PoorabsorptionColchicine Treatmentofgout VitaminB12carotenoids

andmagnesiumDecreasedabsorptionduetodamagedintestinalmucosa

Corticosteroids(predni‐sone)

Anti‐inflammatory Zincandcalcium Poorabsorption

Furosemide(Lasix) Decreasebloodpressurepotassium‐wastingdiuretic

Potassiumandsodium Poorutilization

Hydrochlorothiazide(HCTZ)

Decreasebloodpressurepotassium‐wastingdiuretic

Potassiumandsodium Increasedlossdecreasedabsorption

Tricyclicantidepressants(Elavil)

Antidepressant ‐‐‐‐‐‐ Weightgainfromappetitestimulation

Back to Table of Contents

Subscribe to the FREE e‐Journal 5 GAMUT Issue 19 November 2011

wwwAAHFinfo ndash Ne

Are Personal Trainers the Key to EndingChildhood Obesity

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

September 2010 marked the first‐ever NationalChildhoodObesityAwarenessMonthintheUnitedStates It was originally introduced by SenatorKirsten Gilibrand of New York in February 2010andpassedonMarch262010Thisinitiativewasprimarilyaresponsetotherapidincreaseinchild‐hood obesity in this country In the past fourdecadesobesityratessoaredamongallagegroupsandincreasedmorethanfour‐foldamongchildrenages 6‐11 This epidemic has put Americarsquos chil‐drenatanearlyriskforhighbloodpressurediabe‐tesheartdiseaseandothersecondaryconditions

In todayrsquos society families are busier than everfromworktoschooltoclubactivitiesandmeetingsSofamiliesarecookingfewermealsathomeandoptingtojustsimplyeatoutandtheportionsyoureceive at restaurants are larger than you wouldhaveathomePluswhengoingthroughtheldquodrivethroughrdquo for dinner it may be hard to find andchoosehealthyoptionsThisincombinationwithtelevision shows video games computers andschools eliminating or cutting down on physicaleducationclassesleaveschildrenwithlessphysicalactivity There are now estimates that 22millionchildrenworldwideareoverweightandthatnum‐beronlyincludeschildrenundertheageof5TheUSSurgeonGeneralsaysthatinthepast20yearsthe number of children who are overweight orobese has doubled In response to this epidemicparents are now beginning to turn to personaltrainers to help their children increase physicalactivity and learn how to make healthy lifestyledecisionsHoweverinordertomeetthisgrowingtrend personal trainers and fitness professionalsneed to recognize and understand the differentrequirements of physical activity for children asopposedtoadultsldquoKidsarenotsmalladultsrdquo

Childrenandadolescentsrequirespecialconsider‐ationswhenexercisingbecauseofgrowthandtheimmaturityoftheirphysiologicregulatorysystemsatrestandduringexerciseTheAmericanCollegeofSportsMedicinersquos(ACSM)guidelinesforexerciseprescriptionestablishtheminimalamountofphys‐icalactivityneededtoachievethevariouscompo‐nents of health‐related fitness ACSM suggests atleast 3‐4 days per week of physical activity withdailyexercisepreferredatamoderatetovigorousintensityModerate is defined as physical activitythatnoticeablyincreasesbreathingsweatingandheartratewhilevigorousisdescribedasphysical

ws You Can Use 6 GAMUT Issue 19 November 2011

Back to Table of Contents

YOUTH HEALTH amp FITNESS

activity that substantially increases breathingsweatingandheartrateChildrenandadolescentsshouldaccumulateat least60minutesofphysicalactivityhalfofwhichshouldbemoderateactivitywiththeotherhalfmorevigorousTheseactivitieswhich should be enjoyable and developmentallyappropriate for the child or adolescent you aretraining may include walking active gamesplaydance sports and musclebone‐strengtheningactivities

Both the American Academy of Pediatrics (AAP)and ACSM recommend strength training for chil‐drenasyoungas6yearsoldContrarytoapopularmisconception there is no evidence that an age‐appropriatestrengthtrainingprogramdoneunderqualified supervision is detrimental to a child Infact research has shown that strength traininghelpschildrenmaintainahealthybodyweightben‐efitsskeletalandjointdevelopmentandimprovessportsperformanceGenerallyadultguidelinesforresistancetrainingmaybeappliedeightto15rep‐etitionsofanexerciseshouldbeperformedtothe

pointofmoderatefatiguewithcorrectmechanicalformbeforetheresistanceisincreased

There are several special considerations to takeinto account when training children and adoles‐centsYourclientswillhaveimmaturethermoregu‐latorysystemsthereforeyouthshouldexerciseinthermo‐neutral environments and be properlyhydratedAlsooverweightchildrenmaybeunableto achieve 60 minutes of physical activity andthereforeagradualincreaseinfrequencyandtimeissuggestedandintervalsmaybeusedtoachievethis goal If a child has additional existing condi‐tionssuchasasthmacysticfibrosisdiabetesmel‐lituscerebralpalsyetctheseshouldbetakenintoconsideration and a tailored program should becreatedbasedon their condition symptoms andfunctionalcapacityAsthefitnessprofessionalyoushould also be suggesting ways to incorporatehealthy choices (take the stairs) into everydayactivitiesandreducesedentaryactivities

Fitness professionals who work with childrenshould be creative in their prescriptions and beawareof psychological and emotional issues thattheymaybefacingDuringthistimechildrenrsquosself‐esteemsenseofbelongingandindependencearestill being learned It is also important to under‐standthechildasanindividualaswellashisorherneed to fit inwithgroupsCreatingexercisepro‐gramsforchildrencanbeanexcitingandfulfillingexperienceforfitnessprofessionalsaslongastheyareawareofcurrentguidelinesandhavethecom‐passionit takestoworkwiththisuniquepopula‐tion

References

ContactJenniferatgreen1jnuicedu

Back to Table of Contents

Subscribe to the FREE e‐Journal 7 GAMUT Issue 19 November 2011

wwwAAHFinfo ndash Ne

Get ldquoHiprdquo and Prevent Injuries

by Wendy A Williamson PhD CPT (ACE and NASM) ACE Advanced Health amp Fitness Specialist Post Rehabilitation Specialist nationally recognized as a leading educator writer author and consultant Contact info

Ahealthyhipcansupportyourweightandallowyoutomovewithout pain However changes in the hip fromdiseaseor injurywillsignificantlyaffectyourgateandplaceabnormalstressonjointsaboveandbelowthehip

Muscles of the HipMusclesofthehipallowbasicmovementsmotionmen‐tionedabovespecificallythemusclesdothefollowing

Quadriceps

RectusFemorisndashflexionofhipextensionoftheknee

VastuslateralisVastusintermediusvastusmedialisndashextendstheknee

Gluteals Gluteus maximus ndash hip extension and

laterallyrotates thehipassist inmaintainingnormal tone of the iliotibial band andstabilizationofthekneelowerfibersassistinadductionandupperfibersassistinabductionofthehip

Glutealmediusndashhipabductoranteriorfibersmediallyrotateandmayassistinflexionofthehip the posterior fibers laterally rotate andmayassistinextension

Glutealminimus ndash hip abduction mediallyrotatesandmayassistinhipflexion

Hamstringsndashhipextensorandkneeflexor Semitendinosus semimembranosus ndash

flexesandmedially rotates thekneeExtendsandassistsinmedicalrotationofthehipjoint

Bicep femorisndash longandshortheadsof thebicepsfemorisflexandlaterallyrotatethekneejoint the long head extends and assists inlateralrotationofthehipjoint

Iliopsoasndashflexesthehipjointbyflexingthefemuronthetrunkandmayassistinlateralrotationandabductionofthehipjoint

Sartorius ndash flexes laterally rotates and abductsthehipjointflexesandassistsinmedialrotationofthekneejoint

Tensor Fasciae Latae (TFL) ndash flexes mediallyrotatesandabductsthehipjointtensesthefascialataandmayassistinkneeextension

Hip adductors (Pectineus magnus gracilisbrevis and longus) ndash adduct the hip jointpectineusbrevisandlongusflexthehipjointthegracilis also flexes andmedially rotates the kneejoint magnus may also assist in flexion and inextension

External rotators ndash (piriformis obturatorinternusexternus gemellus superior andinferiorquadratesfemoris)(Kendalletal2005Chai2004)

Knowing how to determine the strength of and trainthesemusclesissoimportantastherewillbecompensa‐tionwhenthereisweaknessOftenunilateralexercisesare ldquotellingrdquo though often forgotten Simple exercisessuchasasinglelegpressorsinglelegcurlcanoftenindi‐cate when one leg is stronger than the other A lot ofmachineswillnotrevealthestrengthdifferenceastheyarebilateralrequiringbotharmsorlegsandcanresultinalotofldquocheatingrdquoAnexampleisthemostabductoradductormachinesTheyrequirebothlegsandoftenonelegisworkingharderthantheotherTheldquoneighborhoodmusclesarebeingrecruitedforhelprdquowhenaparticularmuscleisnotldquopullingitsweightrdquoAnothermuscleiscom‐pensatingtohelpthemusclethatisnotstrongenoughtoworkashardasthedemand

Thesinglelegpressandlegcurlhelptoassessthequad‐riceps and the hamstrings The Trandelenburg stancefeaturedinpreviousarticlesIhavewrittenishelpfulwiththegluteusmediusAnother test is thehipbridgetestdoneunilaterallyliftingonefootandrequiringonelegtolifttheentirehipoffofthefloorThesupportleghipisthehipbeingtestedInotherwordswhilebeinginasupinepositionandliftingthehipsthroughleftfootthelefthipis being tested If the hips waver as lifted there is anunstablelefthip

Keepinmindsomeclientswillbequaddominantorglutedominant While having them demonstrate a squatdetermine if theirhips ldquomoverdquobackwards (glutedomi‐nant) or as they squat do their knees move forwardwithout their hips moving slightly backwards (quaddominant)

ws You Can Use 8 GAMUT Issue 19 November 2011

Back to Table of Contents

MUSCULOSKELETAL ISSUES and POST REHABILITATION

For the abductor muscles place a rubber band at theankleorabovethekneeinasupinepositionandunilater‐allyabductonelegatatimeSeewhichsideisweaker

Healthpagescom (2010) sited that the iliotibial bandrsquos(akaITBand)functionistopreventdislocationofthehip If thisband is too tight it cancausehipandkneeproblemsBecauseitisastabilizerforthekneeaswellthebandalsohastooverworkif theglutealsareweakThereforeifthereiskneepaintesttheglutealsastheITbandmaybetightandoverworked

Hip Strengthening ExercisesThefollowinghipstrengtheningexercisesaredesignedtoimprovestrengthofthemusclesofthehip

1 BridgingndashAssumeasupinepositiononfloorwithhipsbentandkneesbentSlowlylifthipsbypress‐ingthroughthefeetonthefloorofwhichyouarelayingandliftinghipsoffoffloora BridgingonelegndashPressthroughtherightfoot

whilebotharmshavepulledleftkneetowardschestasyoulifthipswithoneleg(HintPressthrough the heels to getmore gluteal activa‐tion)

2 ClamsndashLayonsidewithhipandkneeflexedKeep‐ingpelvisperpendiculartothefloorraisetopkneeopen (keeping feet together) and close activatingthegluteals

3 PronehipextensionndashLayproneandraiseonelegatatimeandcontractgluteals(Hintplacehipsonpillowtoavoidexcessivelordosisinthelowback)

a AdvancedndashPlacethetherapybandaroundtheankleandwalkbackwards

4 SidelegliftsndashLayingonsidewithlowerlegbentatkneelifttoplegandcontractgluteals

a Advanced ndash Place a therapy band above theknee or at ankle Stand with support andabduct the leg or laterallywalk engaging theglutealsandotherabductormuscles

5 Seated internalrotationndashSeatedonanelevatedtable so the feet are not touching the floor placetherapy band on ankles Place a rolled up towelbetweenthekneespressoutwardswiththeanklesThe knees will be forced ldquoinrdquo while the feet arepressingldquooutrdquo

Exercisessuchastheabovemaynotseemliketoomuchworkbutyouwillbesurprisedwhenaclienthasdis‐comfort indicating muscle imbalance weakness andcompensation

References

ContactWendyatwwwwilliamsonfitnesscom

Back to Table of Contents

Subscribe to the FREE e‐Journal 9 GAMUT Issue 19 November 2011

wwwAAHFinfo ndash Ne

Gluten‐Free Sports Diets Winning Without Wheat

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

Gluten‐free seemstobe the latest sportsnutritionbuzzword Gluten is a protein in wheat rye andbarleythatmustbeavoidedbypeoplewithceliacdiseaseaninheritedautoimmunedisorderSymp‐toms of celiac vary greatly and can range fromdigestive problems (diarrhea constipation bloat‐inggas)tohealthproblemssuchasanemiastressfractures infertility in both men and womenmigraineheadachescankersoreseasybruisingoftheskinswellingofthehandsandfeetandbonejoint pain The person feels lousy Yet some ath‐letes dont even realize they have celiac diseaseThey feel finemdashuntil they experience iron‐defi‐ciency anemia or stress fractures due to poorabsorptionofironcalciumandvitaminD

HowcommonisceliacdiseaseMorethanweoncethought About 1 of the population (athletesincluded)hasceliacandneedstoavoideventracesofglutenUpto6havenon‐celiacglutensensitiv‐ityThesymptomsaresimilarbutwithouttheauto‐immune reactions that result in cancer andosteoporosisNooneiscertainwhyceliacdiseaseand gluten sensitivity is on the rise One theoryrelates to changes in the composition of our gutbacteria

How to tell if you are gluten sensitive

Ifyouandothersinyourgeneticfamilyareplaguedwithnigglinghealth issues(includingthosemen‐tionedabove)youshouldlearnmoreaboutceliacdiseaseandglutensensitivityUntreatedceliacdis‐ease can lead to severe complications includingcancerofthegutandosteoporosisTwowebsitesthat offer abundant information includewwwceliacorgandwwwglutenfreedietca

Ifyoususpectyouareglutensensitivedonrsquot self‐imposeagluten‐freedietwithoutfirsttalkingwithadoctorwhospecializesinceliacYouneedtogetyourbloodtestedforspecificantibodiesandthento confirm thediagnosis an intestinalbiopsyDonoteliminateglutenbeforeyougetthebloodtestsbecauseabsenceofgluteninyourdietcaninterferewithmakingthecorrectdiagnosisIfyoudonrsquotget

properlytestedyoumightmissacorrectdiagnosisorotherhealthproblems likeCohnsanulcerorcoloncancerPlusifundiagnosedyoumightbelessmotivated to strictly follow a gluten‐free diet forlife

If you are ldquosimplyrdquo gluten‐sensitive your bloodtestswillreportnoneoftheelevatedlevelsofanti‐bodiesthatsignalceliacdiseasebutyouwillfeelunwell Hence if you have intestinal issues youmightwanttotryagluten‐freedietforamonthorsoregardlessofthebloodtestresultsOneathleteplagued with muscle pain stopped eating wheatandherpainsdisappearedShereportedshesim‐plyldquofeltbetterrdquoOthersreporttheyrecoverbetterandhavelessstiffnessandjointpainwithagluten‐freedietThismightbeduetoeliminatingglutenaplaceboeffectoreatingbetteroverall(nocookiespastriesjunkfood)Adheringtoaglutenfreedietischallengingandexpensivesotheresnoneedtoself‐inflictthe limitations ifyounoticenobenefitsafteramonthofgluten‐freeeating

Going gluten free

Sowhatrsquos ahungryathlete toeat if their favoritepastabagelsbreadsandbakedgoodsareoff‐lim‐itsWhileasportsdietwithoutpastamayseemlikeadaywithnosunshinerestassuredaplethoraofgluten‐free carbs can fuel yourmuscles You canenjoycarb‐richriceinallforms(brownwhiteandbasmati)corninall forms(onthecobcornmealand grits) potato sweet potato lentils kidney

ws You Can Use 10 GAMUT Issue 19 November 2011

Back to Table of Contents

NUTRITION

beanshummusquinoamilletandtapiocaOatsifprocessedinawheat‐freeplantcanalsobesafe

Many fresh foods are naturally gluten‐free Theyincludeallplainfruitsvegetablesmilkyogurthardcheese eggs meats fish poultry nuts sunflowerseeds edamame juice and wine (but not beer)Justbeawarethatsaucesgraviesandseasoningmixesmight contain gluten asdomarinades andsoy sauce Some gluten‐free baked goods pastasandfrozenmealsarequitegoodothersmightleaveyou wishing for something tastier Two popularbrandsofgluten‐freebread(commonlyavailableatWholeFoodsorTraderJoersquos)areUdirsquosandRudirsquosHinttheytastebetterwhentoasted

Restaurant and Travel Tips

AthomeyoucaneasilycontrolyourdietWhenontheroadyouneedtohaveaplan

Whentravelingcarryldquoemergencyfoodrdquothatdoesnrsquot spoil such as dried fruit Lara Barsandnuts

When eating in a restaurant youll have toquiz the staff and carefully order your foodOmelets tend to be safe while salads withcroutonsarenotMakesurethesteaktipsarenot marinated in a gluten‐containing saucethe turkey was not injected with flavorenhancersthegluten‐freetoastisnotmadeinthesametoasterusedforstandardbreadsthesandwichispreparedonapapertowelorsur‐face not used for other breads (to preventcross‐contamination) the rice innot cookedinbrothwithunknowngluten‐containingsea‐soningstheFrenchfriesarenotcookedinthesame oil as the breaded chicken the ham‐burgeris100beef(withnofillers)andnotcooked on the same surface as the toastedbunsSomeathletestravelwiththeirownglu‐ten‐free pasta and request it be cooked infreshwaterinacleanpotanddrainedintoaclean colander This all requires a patientwaiterandanunderstandingchef

Everyday Gluten‐free Sports Food Suggestions

EventhehungriestIronmantriathletesneednotgohungryonagluten‐freedietThetrickistoeatlessprocessed foodsandbeagood label readerHereare just a few suggestions of foods yoursquod find instandardgrocerystores

BreakfastideasFruitsmoothiewithGreekyogurtricecakeswithbananaamppeanutbutterscrambledeggs hash browns and fruit salad Rice or CornChexmilkandberries

Lunch ideas Tuna salad with baked corn chips100 corn tortillawithmelted cheese and pintobeans Crunchmaster Multigrain crackers andhummus

Dinner ideas baked chicken potato amp beetssalmonsweetpotatoamppeasomeletcornamptoma‐toes baked potato stuffedwith cottage cheese ampsalsaMexicanbeansampriceshishkabobricesaladwithoilampvinegar frittata (potatoonionandeggldquopancakerdquo)mealswithricecornandquinoa

Snacksappleampcheesefruitampyogurtbakedpotatochips corn chips Blue Diamond Nut Thins ricecrackerstrailmix(nutsampdriedfruit)peanutbut‐ter amp banana baby carrots amp hummus popcorncornnuts raisins grape juice andall fruit juicessmoothies

Commercial sports foods Ensure Gatorade Pow‐eradeBakeryOnMainGranolaBarBonkBreakerBarBumbleBarEnjoyLifeSnackBarElev8MeBarExtendBarGoRawBarHammerProducts(HeedPerpetuemBarSolids)KINDBarLaraBarNonut‐tinrsquoGranolaBarOmegaSmartBarPBampWheyBarPerfect10BarPureBarPureFitBarthinkThinBarQuestBarGuJellyBellySportsBeansSharkies

Wheat‐freebutmaynotbegluten‐freeOdwallaClifBuilderrsquosBarClifShotBloks

ContactNancyatwwwnancyclarkrdcom

Back to Table of Contents

Subscribe to the FREE e‐Journal 11 GAMUT Issue 19 November 2011

wwwAAHFinfo ndash Ne

Soft Surface Training Part Two

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

Contact info

Review of Soft Surface Training Continued

Researchhasshownthatsoftsurfacewalking jog‐ging and jumping increases overallmuscle activa‐tionInfactjumpingorhoppingonverysoftsurfacesincreasedmuscleactivationby50despitesimilarjointmomentsandmechanical legworkcomparedtothestiffestsurfaceTheextremeadjustmenttolegmechanics that occurs on softer surfaces helpsmaintainnormal center ofmass but requires highmuscleactivationduetothelossofthenormalexten‐sormusclestretchndashshortencycle

Theothercharacteristicofrunningonsoftsurfacesis greatly decreased impact forces In fact forcesequal to5 timesbodyweightcan travelup the legswhen running on very hard materials This forcedropstolessthantwicebodyweightonverycompli‐antsurfacesContrarytopopularbeliefrunningonmosttreadmillsisnotmuchbetterthanrunningonconcreteintermsofimpact

There is no question that excess impact leads tomany injuries and in fact modern running shoeshavebeendesignedtoshieldthefootfromsomeofthis impact However thereisemergingevidencethatpaddedshoesencourageanunnaturalheelland‐ing foot strike pattern that actual transmits higherforces to the knee andback than if a runner runsbarefootThisphenomenonhaslaunchedanentireline of ldquobarefoot running shoesrdquo Barefoot runningencourages a forefoot landing pattern resulting insignificantlysofterlandingwithlessimpacttokneeshipsandlowback

Therefore SST can provide much higher energyexpenditure greater cardiovascular overload andincreasedoverallmuscleactivationinthelowerbodyand core ndash allwith significantly less impact to thekneesandlowback

Thatbeingsaidsandrunningcancauseitsownsetof unique injuries not related to impact including

plantarfasciitisAchillestendonitisandlateralkneeinjuriesfromrunningonunevensurfacesSoftsur‐face training and barefoot training require muchmoreworkfromthemusclesofthefeetandlowerlegwhicharenot initiallyaccustomedtothisdramati‐cally increased usage Therefore soft surface run‐ningandbarefoot runningneed tobeapproachedwithparticularattentiontogradualprogression

Popular Soft Surface Training Equipment

BosuisextremelypopulartrainingtoolandcanbeseeninmostgymsBosuprovidesbalancechallengeand controlled instability inmeasurable doses andproprioceptionismaximizedBOSUregbalancetrain‐ingproductsandexercise techniquesallowpartici‐pants to safely incorporate integrated movementbalance and body awareness into workoutswwwbosucom

FitballisthefirstcompanytointroducetrainingonSwiss Balls to the training community and swissballsareprobablythemostpopularformofunstabletraining available They provide a safe soft andunstableplatformtoperformmanyfunctionalexer‐

ws You Can Use 12 GAMUT Issue 19 November 2011

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TRAINING GUIDELINES AND PROGRAMS

ciseswithanemphasisoncoreactivationandstabil‐itywwwballdynamicscom

BalanceDiscsrefertosoftpillow‐likeairfilledtrain‐ingtoolsofvariedshapesandsizesTheabilitytoinflateandenhancesoft‐surfacefirmnessaswellasdeflate and increase soft‐surface balance challengemakes these versatile and relatively inexpensivetrainingdevicesperfectforallagesandabilitylevels

Step360 is a relatively new soft surface trainer bySPRIProductsthatisrapidlygainingpopularityTwostacked round air‐filled chambers with a flat plat‐formontopprovidesa360degreeoscillatingsurfacebalancechallengewhilestepping strengtheningorcoreconditioningwwwspricom

FoampadsallowforstabilityandbalancetraininginanunstableenvironmentThesedevicesareinex‐pensiveandcanbeanappropriatepartofmostpeo‐plersquos fitness and conditioning programswwwairexcom

Sproing is anew trainingmodality that provides asoft surface training environment including a sur‐facethatprovidesadjustablelevelsofinstabilityTherangegoesfromverysoftandunstablelikesandtoveryfirmwithslightreboundattheotherendofthespectrum Research on Sproing shows it has thesamelevelofimpactasanellipticalandlessthanhalfthatoftreadmillsSinceSproingusesaharnessthatisattachedtobungeecordmountedtoatowerforresistedrunningtheuserautomaticallyadoptsfor‐ward leanand thenatural ldquobarefootrdquo forefoot land‐ing

Thetensionontheharnesssystemcanbeadjustedtoallowawiderangeofdifferentexercisesinasmallarea The harness has attachments points on thesidesfrontandrearsothatexercisescanbedoneinevery plane of motion including walking joggingrunning to many different resistance training andplyometricexercisesThe systemalso includes two

setsofadjustableresistancebandsthatcanbeposi‐tionedhorizontallyandverticallytoallowmanydif‐ferentupperbodyandtotalbodyresistancetrainingexercisetobedoneAssuchitprovidesacompletesoftsurfacetrainingenvironmentinthespaceofatreadmill

Sproing is also ideal for metabolic conditioningbecauseitallowsforseamlesstransitionfromfunc‐tionalcardioactivitieslikeresistedwalkingjoggingrunningorsprintingtoresistancetrainingexerciseslikelungessquatspush‐upsandrowstoexplosivepowermovementssuchasjumpsquatssplitjumpsandplyo‐push‐upsByadjustingthelevelofsurfacehardness and stability along with harness tensionandresistancebandtensionatrainercancustomizethe level of difficulty and support to virtually anypopulation from de‐conditioned seniors with bal‐anceissuestohighlyconditionedathleteswhoneedtobeabletosafelyworkonmaximumworkcapacitywithoutbecominginjuredwwwsproingfitnesscom

AsthevariedconditioningoptionsandpopularityofSSTcontinuestogainmomentumitisimportanttodevelop training progressions and a selection oftrainingtoolswhichappropriatelymatcheachindi‐vidualscurrentability levelDoingsoensuresopti‐maltrainingdemandwhileprovidingthebodywithasafeefficientandeffectiveconditioningstimulus

ContactGregatgregmaurer3com

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Subscribe to the FREE e‐Journal 13 GAMUT Issue 19 November 2011

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Life Lessons and Leadership on Everest

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

Contact info

Nomatterwhatpathyoutakeinlifeitrsquosgoingtobeladenwithriskfromthepresumedsafetyofanofficejobtothe harrowing feats of a Hollywood stuntman Sowhetheryoursquoredealingwith theexistential grindof atypical nine‐to‐five or the adrenaline pumping thrillrideofsomethingmoredesirabletheperilsofbothexis‐tencescanbemitigatedhellipButitrsquolltakeatremendousamountofarduousphysicalandmentalworktodosoEliminatingegoisthemostimportantaspectofthisequation the accomplishment of which will thenallowyou to trulyprepare for the challenges youwillultimatelyhavetoface

A Foregone Conclusion

AsaboyEricGarzalovedreadingNationalGeographicandLifeMagazineHe spent countlesshours studyingthemapsofhugemountainsandrevelingintheadven‐turesheknewscalingthemwouldinevitablybringButofallthestoriesthatlituphisimaginationtheonesthatenchantedhimthemostwerethoseofSirEdmundHill‐ary and TenzingNorgay The famed 1953 summit ofMountEverest(alongwiththatofJimWhittakerthefirstAmericantodoso10yearslater)inspiredyoungEricFromthatmomentonitwasasifclimbingthismysticalmountainhimselfwasaforegoneconclusion

Mount Everest ‐ Goddess Mother of the World

In2005EricGarzaturned42yearsoldBythispointinlifehehadclimbedmountainsallovertheUnitedStatesand Asia and now hewas finally going to get thechanceofalifetimeKnownthroughouttheworldalsoasldquoGoddessMotheroftheWorldrdquoMountEverestreaches29035 feet into the heavens and is themost soughtafterconquestofalltruemountainclimbersHowevercommittingto thisclimb isnot taken lightlyThere are amyriadof life threatening risksTheplanwastosummitEverestfromtheNepalsideofthemoun‐tainanincrediblydangerousendeavorwhichbecauseof weather conditions hadnrsquot been accomplished all

yearAndMotherNaturedidindeedalmostdashtheseplansJetstreamwindsblew100milesperhoureverysingledayThesevereweatheralsomadeitalmostimpossiblefor teams to reach the coveted ldquoDeath Zonerdquo whichbegins at 27400 feet With monsoon season fastapproachingtheKhumbuIcefallwasstartingtocomeapartLyingattheheadoftheKhumbuGlacierthisice‐fallanditsbreakingapartmakesthisstageoftheirmostdangerous route much more deadly Icefalls move atsuch speed here that large crevasses open with littlewarning towers of ice suddenly collapse and hugeblocksoficethesizeofsmallcarstolargehousestumbledown the glacier Estimates had the glacier advancingthree to four feetdownthemountaineverydayTimewasslippingaway

The Final Assault

Oncetheyreceiveda finalwhetherreportwhichofferedasmallwindowofopportunitytheteamcoun‐seledwithoneanotheranddecidedtoforgeonAftergatheringthenecessarysuppliesandaddingtwoaddi‐tionalSherpagroupsEricandhisthrillseekerssetouttofinishwhattheystartedSoontheywereabletoestablishlinesfromtheDeathZonetothesummitwhichwouldallowothersteamstoreachthetopofthemountainTheywerethefirstteamtodothisinallof2005

ws You Can Use 14 GAMUT Issue 19 November 2011

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ACHIEVING YOUR PERSONAL BEST

Uniting Your Collective Abilities

ldquoThefightiswonorlostfarawayfromwitnessesbehindthe lines in the gym and out there on the road longbeforeIdanceunderthoselightsrdquomdashMuhammadAliThatintriguingquotecouldrsquovebeentheopeninglineofapowerfulanthemthatguidedEricandhisteamTheytrainedtirelesslyforthisexpeditionandwhentheirtimecame each and every one of them drew fromingrainedphysicalandmental reflexes which gavethemtheabilitytomakesplitsecondlifeanddeathdeci‐sionsThough this incredible feat took the collective athleti‐cismexpertiseanddeterminationofmanydrivenindi‐vidualswhatEricGarzalearnedreinforcedsomethinghealreadyknewAttheheartofeverythingwasthesimple fact thatwhatyoudidordidnotdohadadirectimpactonthosearoundyouUnitingtheircol‐lective abilities allowed his team to transform them‐selvesfromexceptionalathletesintoaccomplishedathletesBythetimetheyputtheirabilitiestotheultimatetestalltheyhadtodowastoexecutetheirhighly‐developedskillsmdashitwasasifreachingthetopofthemountainwasaforegonecertainty

Opportunity Meeting Preparation

GrowingupErichadtheaddedbenefitofbeingraisedbyafatherwhounderstoodthatinordertosucceedinlifeyouhadtobepreparedThoughnoteventhebestofuscantakeholdofalloflifersquosopportunitieshav‐ingtheoddsinyourfavorisagreatadvantagetohaveIrsquoveoftenhearditsaidthattheoutcomeofonersquoslifecancomedowntothewayahandfulofdaysplayoutSomeofuswillbeblessedwithcountlessopportunitieswhileothersmayonlygetafewsoforthosewhogothroughtheirdaysfailingtopreparetheymayaswellbeprepar‐ingtofail

Letting Go of Ego

FurthermoreEricknewwhattherestofhisteamdidaswellthatonlyegoseparatedtheweakerclimbersfrom

thestrongeronesEgoinaleaderhampersabilityonthemountainmuch the sameway it does in anyaspectoflifeWhataleaderreallyneedsispassionandhumilityPossessing theability to seepastyourself so thatyoucan understand and connect with the challenge willallow you to succeed For three months up on thatmountainEricandhisteamsharedacommongoalandrespectedoneanotherwhich timeand timeagain ledthempastthebreakingpointwhereotherteamsoftenfailedTheyworkedasateamtoachievetheirmagnificentandawe‐inspiringfeatIfyouwanttodothesamenomatterwhatheightsyouarestrivingtoreachthefirststep down that road requires that you leave all pre‐tensebehindEgowillnevergetyoutothetopofMtEverestnorwillitgetyouthroughanyoflifersquosmanychallengesSowhat isyourEverestWhereareyou trying to takeyourlifeWhoarethepeoplethatbelongonyourldquoteamrdquodoyoutrustthemtodoalltheycantosupportyourclimbAre you prepared well‐conditioned and equipped foryourdestinationWhat fearswillyouhave to faceandwhatobstaclesareyoudeterminedtoovercomeWhendoyoustartWhenwillyouarriveAndcanyouenjoythejourneyandtheviewsalongthewayWhowillyouhaveto become to ldquosummitrdquo Who will you be when youreturnWhowillyoushareyourlessonswithandenabletomaketheirownclimbTheview fromuphigh is incrediblebutnotifitisonlyyouwhoseeitHowmanypeopleareyoumeanttoinspiretoldquoseerdquothesightsthattheirjourneyholdsforthemFinallywhatareyouwaitingfor

ContactJamesatwwwjamesmcpartlandcom

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Subscribe to the FREE e‐Journal 15 GAMUT Issue 19 November 2011

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Standard and Functional StrengthTraining

by Wayne L Westcott PhD CSCS who directs the Quincy College Fitness Research Programs He has been a strength training consultant for the US Navy ACE the YMCA of the USA and Nautilus Contact info

LikesomeofyouIhavebeeninvolvedinthefitnessprofession fora longtimemorethan40years inmy case During those years I have seen a lot ofpendulumswingsandcontroversiesespecially inthe field of strength training You may recall thesometimesbitterbattlesintheareasoffree‐weightsvsmachinesmultiplesetvssinglesetshighrepe‐titions vs low repetitions frequent workouts vsinfrequentworkoutshigh‐volumetrainingvshighintensity training fastmovement speeds vs slowmovementspeedssportsspecificexercisesvstotalbodyexercisesandavarietyofothertrainingfac‐torsassociatedwithoptimalstrengthdevelopment

Thepresentissueofgreatestprominenceisstan‐dardstrengthtrainingvsfunctionaltrainingwhichisoftenrepresentedastrainingmusclesvstrainingmovementsClearlytherearevalidargumentssup‐porting both programs of strength exercise Theresearchonmuscledevelopmentuniformlyfavorsstandard strength training (free‐weights andmachines)formosteffectivelyincreasingstrengthinthetargetmusclesThatistobeststrengthenagivenmuscleormusclegroupsyoushouldperformstandard and stable free‐weight andor machineexercises(egfree‐weightbenchpressormachinechest press to strengthen the pectoralis majoranteriordeltoidandtricepsmuscles)

Ontheothersideofthecoinitwouldappearthatvariousfunctionaltrainingexercisesprovidemoreoverall muscle communication and coordinationwhichmayhavegreaterimpactonspecificmove‐mentpatternsposturalfactorsandphysicalskillsConsequently itmaymakesense toavoidoneorthe other and consider a sequentialmuscles andmovementsconditioningprogramthatbeginswithstandardstrengthexerciseandprogressestovari‐ouslevelsoffunctionaltraining

Here isanexampleofhowwehaveattempted tocombinestandardstrengthstrainingandaformoffunctional training in our fitness programs Firstwe know that adults respond extremely well tobasic and brief strength training sessions consis‐tentwiththe2006AmericanCollegeofSportsMed‐icineguidelines(onesetof8to10exercisesforthemajormusclegroups2or3daysperweek)Ourstudieswithmorethan3000menandwomenhaveshown average strength gains of 40 percent andaveragemusclegainsof3poundsafter10weeksoftraininginthismannerAndbecausemusclemassandstrengtharearguablythemost important fit‐nessfactorsforagingadultswearedeterminedtocontinue our standard (basic and brief) strengthtrainingprogramwhichourparticipantsperformin20minutesessions2or3daysperweek

Secondweknowthattheagingprocessisaccom‐paniedbymuscle atrophy especially in themorepowerful fast‐twitch (type 2) muscle fibersAlthoughstandardstrengthtraininghasproducedsome improvements in muscle power (approxi‐mately 8 percent increase in our studies) it hasbeenhypothesizedthatfasterexercisemovementswithlighterresistancewouldhavegreaterimpactonfast‐twitchfibersandpowerdevelopment

ws You Can Use 16 GAMUT Issue 19 November 2011

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ACROSS THE GAMUT

Werecentlyputthistheorytothetestbycombin‐ingour20minutestandardstrengthtrainingpro‐gramwith20minutesofmedicineballthrowingOurmedicineballthrowsinvolvedrelativelypow‐erfulmovementsofthelegsmidsectiontorsoandarms culminating in a rapid release of progres‐sively heavier medicine balls The advantage ofmedicineballtrainingisthatthemomentumdevel‐opedbytherelativelypowerfulmuscularactionstopropeltheballdoesnotsubjectthejointstructurestohighdecelerationforcesThisreducesstressandinjuryrisktothejointstructureswhilepermittinganeffectiveformoffastresistanceexercise

After 10 weeks of combined standard strengthtrainingandmedicineballthrowingourprogramparticipantsexperienceda27percent increase in

legpoweranda28percentincreaseinupperbodypower In addition to an injury‐free exercise pro‐gramtheclassmembers(60and70yearoldmenandwomen) expressed high levels of satisfactionwiththemedicineballtraining

Because 20minutes of continuousmedicine ballexercisecontributesanotheraerobiccomponenttothe training session we reduced our treadmillwalking to15minutesOurprogramparticipantsalso performed 20‐second stretches immediatelyafter each weightstack machine exercise for themuscles justworked (eg quadriceps stretch fol‐lowing the leg extension exercise hamstringstretch following the leg curl exercise) The com‐pleteworkout combining standard strength train‐ingand functional trainingrequires less thanonehour and includes the following fitness compo‐nents

(1)muscularstrength(2)performancepower(3)cardiovascularenduranceand(4)jointflexibility

Wehavebeenpleasantlysurprisedwithboth thefavorablereceptionandtheexcellentresultsexperi‐enced by the participants in our combined basicstrengthtrainingandmedicineballthrowingpro‐gramWebelievethattherearecomplementaryfit‐nessbenefitsofbothtrainingproceduresandfeelthatdoingsomeofeachispreferabletodoingonewithout the other Clearly other combinations ofstandard strength training and various types offunctionaltraining(egbalancespeedsportspe‐cific etc) should produce similar outcomes formore comprehensive physical conditioning pro‐grams

ContactWayneatwwwAAHFinfo

Back to Table of Contents

Subscribe to the FREE e‐Journal 17 GAMUT Issue 19 November 2011

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AsktheExpertsAsktheExperts

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

meandersfitgmailcom wwwmeandersfitcom

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

recovercisesaolcom wwwrecovercisesforwellnesscom

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

PeteAAHFinfo wwwAAHFinfo

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

wwwmelissabaumgartnercom

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

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

wwwcatalyst4fitnesscomsharoncatalyst4fitnesscom

MARCI CLARK ndash PILATESMarciClarkMACPTGFIisaninternationalfitnessandwellnessprogrammingpresenterwithover20yearsexperienceinthefitnessindustryspecializinginPilatesexerciseSheisthecre‐atoroftheFoundationalPilatesprogramandownerofMarciClarkWellnessCentersMarciiswidelypublishedintheareasofPilatesfitnessprogrammingandbusinessandconsultsintheareasofgroupfitnessprogrammingandbusinessplanning

marcimarciclarkcom

NANCY CLARK ndash NUTRITION

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

wwwnancyclarkrdcomwwwsportsnutritionworkshopcom communityactivecomblogsNancyClarkRD

CASEY CONRAD ndash GROWING YOUR PT BUSINESSCaseyConradBAJDPresidentofCommunicationConsultantsWBSInchasbeeninthehealthandfitnessindustryfor26yearsInadditiontoauthoringldquoSellingFitnessTheCompleteGuidetoSellingHealthClubMembershipsrdquoshehascreatedandpublishedover25othersalesmar‐ketingandmanagementtrainingproductsfortheindustryShehasspokenin19countriesisafeaturepresenteratconventionsandtradeshowsworldwideandwritesmonthlyfornumerousinternationalmagazines

CaseyCaseyConradcom wwwCaseyConradcom

Subscribe to the FREE e‐Journal 19 GAMUT Issue 19 November 2011

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AsktheExperts

CAMMY DENNIS ndash YOUTH AND MATURE ADULT FITNESS PROGRAMMING

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

cammy_dennisotowflcom

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

wwwovariancycleorg wwwbethanydiamondcom

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

CHRIS GELLERT ndash POST REHABILITATIONChrisGellertPTMPTCSCSCPTisPresidentofPinnacleTrainingampConsultingSystemsthatprovideseducationalmaterials topersonal trainersviahomestudycoursesminibooks liveseminarsandDVDsChrishasauthoredtheonlyadvancedcontinuingeducationcoursethatexamineshowhumanmovementoccursbiomechanicallycommonpathologiesandtrainingbasedonscienceandresearchAsaphysicaltherapistandpersonaltrainerhelectureswritesandconsultsandispursuinganorthopedicresidencyinphysicaltherapy

wwwpinnacle‐tcscom ptcg99verizonnet

wwAAHFinfo ndash News You Can Use 20 GAMUT Issue 19 November 2011

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JENNIFER GREEN ndash INCLUSIVE FITNESSJenniferGreenBSinHealthFitnessandRehabilitativeandPreventativeProgramsMSinClini‐calExercisePhysiologyisanInformationSpecialistatNCPADintheDepartmentofDisabilityandHumanDevelopmentattheUniversityofIllinoisatChicagoJennifercreatesandprovidesfactinformationsheetsandvideosfocusedoninclusionadaptingphysicalactivitytrainingandprogramsmakingfitnesscentersmoreinclusiveetcSheistheauthorofthemonthlyNCPADNewscolumnldquoThetrainingcornerrdquowrittenforfitnessprofessionalswhoworkwithindividualswithvariousdisabilitiesandchronicconditions

green1jnuicedu wwwncpadorg

SHERRI HORNER ndash MEET THE EXPERTSherriHornerisaradiotalkshowhostfitnessprofessionalmotivationalspeakerandwriterSheisayogateacherandanAFAAcertifiedpersonaltrainerandgroupfitnessinstructorSheistrainedinTaeKwonDoandhasreceivedspecialtytrainingfromEmpowerTrainingSystemsYogafitandSilverSneakersHercolumnhasbeenpublishedinaPhiladelphiaChristianBody‐buildingMagazineandDelawareandNewJerseywellnessmagazinesSheisthefounderandpresidentofHealthFitnessBroadcast Since2004her interviewswith leadingexpertshaveresultedinatreasurechestofinformation

SherriHealthFitnessBroadcastcomwwwHealthFitnessBroadcastcom

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

wwwyestostrengthcom yestostrengthsympaticoca

TIM KEIGHTLEY ndash THE BUSINESS OF PERSONAL TRAININGTimKeightleyisVPofFitnessforGoldsGymInternationalHeisalsoaninternationalpresenterandmotivationalspeakerSinceteachinghisfirstclassin1983hehasexperiencedlifeasanOfficerintheBritishRoyalMarinesaProfessionalGolferalsquoStuntmanrsquoapersonaltrainertoaBoxingWorldHeavyWeightChampionbuiltthelargestpersonaltrainingbusinessinEuropeandwasVPofFitnessforTownSportsInternationalTimbelievesthatpartofoursecrettosuc‐cessistolearnhowtohaveFUNinallthatwedobuildonourPASSIONandshowothershowPROUDweareofwhatwecandoforthem

tdkbusiness2000yahoocouk

Subscribe to the FREE e‐Journal 21 GAMUT Issue 19 November 2011

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AsktheExperts

PEGGY KRAUS ndash CARDIOPULMONARY REHABILITATION AND NUTRITION

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

SUSAN LEE ndash DIVERSITY AND EQUITY PROGRAMS

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

wwwcptncom infocptncom

JENNIFER MANNING ndash INJURY PREVENTIONJenniferManningDPTOCSCPT(NSCACSCS)wasinspiredtobeaphysicaltherapistaftersuf‐feringanACLtearinhighschoolSheisthecreatorofPrehabFitnesscomawebsitefocusedoninjurypreventionandexerciseeducationShehashadthepleasuretoworkwithpeopleofallagesandtalentsHerlatestclientsincludefootballplayerspreparingfortheNFLafighterintheUFCandLevel10gymnastsintheUnitedStatesandCanadaJenniferiscurrentlypracticingphysicaltherapyatBreakthroughPhysicalTherapyinIrvineCalifornia

PrehabFitnesscom Twitterjenmanningdpt jenniferdpthotmailcom

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

gregmaurer3com wwwnewparadigmpartnerscom

wwAAHFinfo ndash News You Can Use 22 GAMUT Issue 19 November 2011

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JAMES MCPARTLAND ndash PURPOSEFUL EMPOWERMENT

JamesMcPartlandformerPresidentofStarTracFitnessisanauthorinternationalspeakerandlsquowellnessambassadorrsquofocusedondevelopingthehumanpotentialwithinbusinessHispresentendeavoratTheJMacPerformanceGrouphasallowedhimtofurtherplayaleadershiproleinthehealthampfitnessindustryfornowmorethantwentyyearsMuchofhiscurrentbusinessadvisoryandspeakingactivitydemonstratesaphilosophycalledCrosstrainingforLifetradefocus‐ingonuncoveringthepotentialthatlieswithinacompanybydevelopingthepotentialofthepeopleemployedinsidethebusiness

infojamesmcpartlandcom wwwjamesmcpartlandcomhttpwwwjamesmcpartlandcomresourceshtml

LORI PATTERSON ndash BOOT CAMP

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

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

TammyAAHFinfo wwwAAHFinfo

KRISTEN PUHLMAN ndash NUTRITION

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

kcj528hotmailcom kpuhlmanwfubmcedu

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AsktheExperts

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

wwwncpadorg

TIM ROCHFORD ndash SELF DEFENSE

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

wwwempower‐selfdefensecom wwwempower‐usacom wwwp2‐forcecom

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

markroozenclevelandbrownscom rozyroozengmailcom

CODY SIPE ndash EXERCISE AND AGINGCodySipePhDACSMCertifiedClinicalExerciseSpecialistACSMRegisteredClinicalExercisePhysiologistisanaward‐winningindustryleaderinfitnessforolderadultswithover17yearsofexperienceHeservesontheeditorialboardsofIDEAandActiveAgingTodayandisanadvi‐sorymemberforCanadianFitnessEducationServicesWholyFittheNationalPostureInstituteandtheICAAVisioningBoardCodyisapastrecipientoftheIDEAProgramDirectoroftheYearawardHisblogwwwcodysipecomprovidesinnovativefitnessandbusinessinformationforprofessionalsworkingwitholderadults

wwwcodysipecom

wwAAHFinfo ndash News You Can Use 24 GAMUT Issue 19 November 2011

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BRIAN SOUZA ndash EXERCISE PSYCHOLOGY AND NUTRITION

BrianSouzaBSACSM‐HFSistheownerofBeFitPersonalTrainingacompanyprovidingthe‐oreticallyandevidencebasedexercisetoavarietyofpopulationsBrianhasbeenintheper‐sonaltrainingindustryfor10yearsHeiswillobtainaMasterrsquosdegreeinSportandExercisePsychologyfromSpringfieldCollegeinMay2011andthenwillcontinuehiseducationinaDoc‐torallevelSportandExercisePsychologyprogramHisresearchinterestsincludeexercisepsy‐chologyappliedsportspsychologysportsandexercisenutritionpositivepsychologyandyouthsportHecompetesasarecreationaltriathlete

bsouzaspfldcoledu befittrainingcomcastnet

JIM STARSHAK ndash TAI CHI FOR HEALTH

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

thehomegymeverestkcnet wwwthehomegymnet

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

WayneAAHFinfo

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

wwwwilliamsonfitnesscom wmsonwaaolcom

Subscribe to the FREE e‐Journal 25 GAMUT Issue 19 November 2011

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AsktheExperts

MICHAEL WOZNIAK

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

wwwharborhospitalorgharborfitness mikewozniakmedstarnet

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

RoseHealthyHabitsStudiocom

wwAAHFinfo ndash News You Can Use 26 GAMUT Issue 19 November 2011

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Subscribe to the FREE e‐Journal 27 GAMUT Issue 19 November 2011

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References

Medications and Nutrient Needs

PetersenTJSrFitThePersonalTrainerrsquosResourceforSeniorFitness2ndEditionTheAmericanAcad‐emyofHealthandFitness2008

WhatrsquosintheBottleAnIntroductiontoDietarySupplements‐Generalinformationonsupplements(NationalCenterforComplementaryandAlternativeMedicine)

NIHOfficeofDietarySupplements‐InformationfromtheNationalInstituteofHealthincludingsupple‐mentfactsheetsconsumerhealthalertsandadviceonsafetywhentakingsupplements(NationalInsti‐tutesofHealth)

VitaminsNutritionSource‐Overviewofkeyvitaminsandwhyjudicioussupplementationisessentialforgoodhealth(HarvardSchoolofPublicHealth)

DietarySupplements‐AgePage‐Specialconcernsrelatingtoseniorhealthanduseofvitaminandmin‐eralsupplements(NationalInstituteonAging)

HerbalsupplementsWhattoknowbeforeyoubuy‐Primeronwhattoknowbeforetakingherbalsup‐plementsincludingprecautionsandtipsforpurchasing(MayoClinic)

USDAWarningsampSafetyInformation‐Up‐to‐datealertsonsafetyconcernsofvarioussupplementsandproducts(USDA)

HerbalHealthProductsWhatyoushouldknow‐Describessomecommonsideeffectsofpopularsup‐plementsandwhattoavoidifyousufferfromcertainconditions(AmericanFamilyPhysician)

SupplementsInformation‐Allowsyoutolookupasupplementbynameandfindoutbackgrounddos‐inginformationandpertinentresearch(MayoClinic)

TipsfortheSavvySupplementUser‐Overviewcontainingtipsforevaluatinginformation(labelsbooksinternetresources)andguidelinesformakinginformeddecisionsaboutwhetherornottotakesup‐plementsandhowtopurchasewisely(USFoodandDrugAdministration)

Are Personal Trainers the Key to Ending Childhood Obesity

AmericanAcademyofPediatricsCommitteeonSportsMedicineStrengthTrainingbyChildrenandAdolescentsJune2001

AmericanCollegeofSportsMedicine(March1998)CurrentCommentYouthStrengthTraining

Childhoodoverweightandobesity(2010)RetrievedSeptember202010from(httpwwwcdcgovobesitychildhoodindexhtml)

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

wwAAHFinfo ndash News You Can Use 28 GAMUT Issue 19 November 2011

Back to Table of Contents

Get ldquoHiprdquo and Prevent Injuries

ChaiHuei‐MingTheHipNationalTaiwanUniversityDepartmentofKinesiologywwwptntuedu2004

GordonM(2011)IsrunningbecomingapaininthebuttAuroraSportsMedicineInstituteMilwau‐keeWIwwwAuroraorgSportsMedicine

HealthpagescomInc(2010)HipanatomyfunctionandcommonproblemsmediapartnersIncDuluthGA

KendallHEMcCrearyPProvanceMRodgersandWRomani(2005)MusclesTestingandFunctionwithPostureandPainFifthEditionLippincottWilliamsandWilliamsBaltimoreMD

NiemuthPRJohnsonMMyersandTThieman(2005)HipmuscleweaknessandoveruseinjuriesinrecreationalrunnersClinicalJournalofSportsMedicineJanuary

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Subscribe to the FREE e‐Journal 29 GAMUT Issue 19 November 2011

Create a niche KNOW TRAIN RETAIN

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for more ldquoNews You Can Userdquo