National Fitness
E-News
A Publication for Exercise and Health Fitness Professionals
Volume 1, Issue 2
January 2012
ACTIVE AGING FOR THE OLDER ADULT
“Celebrating the European Year for Active Aging”
From the Director’s Chair
Welcome to the first issue of
National Fitness News Ezine for
2012.
track progress, and motivate your clients while the
“Healthy Lunch Box“ article gives lots of good ideas to
keep children focused on healthy food.
2012 has been designated as the
“European Year for Active Ageing”
by the European Commission and
the NCEF fully supports this
initiative which aims to help create
better job opportunities and working
conditions for the growing numbers of older people in
Europe as well as helping them to take a healthy
and active role in society .
To celebrate initiative the NCEF, in conjunction with
the University of Limerick has re- titled and further
developed the specialist module “Active Ageing for
the Older Adult “. This module is placed at Stage 2 of
the Pathway to the B. Sc. in Exercise and Health
Fitness (NFQ Level 8, EQF Level 7) and carries 15
ECTS credits. This module will be delivered in early
spring 2013. Watch out for full details in the May
Ezine.
The preliminary results of the Fitness against Doping
Project (FAD), initiated by the European Health
Fitness Association (EHFA) and supported by the
European Commission are encouraging from the
Fitness Sector point of view. Some of its findings
show that as the sector develops more towards
balanced and professional health and fitness training
and away from “body building“ gyms, we should see
a corresponding reduction in the use of banned
substances and supplements. Based on the overall
findings so far, there was general agreement that
better information, campaigning and positive
promotion can be beneficial as an anti- doping
strategy. (See full article inside).
This issue of the NFN Ezine provides many useful and
informative articles that will assist you in your role as a
fitness professional, whether as a paid worker, on a
voluntary basis or to enhance your own lifestyle and/or
that of your family and friends.
Technology can greatly assist training and all you
iPhone users should take note of a range of
applications that you can use to record workouts,r
The Worldwide Survey of Fitness Trends for 2012
places ‘Educated and Experienced Fitness
Professionals’ as the No. 1 fitness trend for 2012. In
order to avail of continuing education and to optimise
your experience I urge you to join a professional
register as soon as possible.
I welcome the current discussions between
NCEF/Fitness Professionals Ireland (FPI) and ILAM/
REPS Ireland, facilitated by the Irish Sports Council
to agree one single register in Ireland going forward
and I look forward to positive outcomes.
Enjoy the Ezine!!
Editors Chair
If you have any comments or feedback on this publication please e-mail me at
[email protected]. Your ideas and opinions are always welcome. Remember, you can keep
up to date with daily NCEF news on our Facebook page. Thanks to all the contributors for this
issue. Happy reading! Maeve
CONTENTS
Features
Regulars
4
3
NCEF Newsroom
6
Nutrition Report
7
Health Report
8
Fitness Report
15 Boxercise
23 Nutrition for Winter Wellness
By Andrea Cullen
26 Motivating Your Clients
By Mary Fitzpatrick
2
national fitness e-news
Fitness Against Doping
Report by EHFA
10 Stay Active for the Best of Your Life
12 Considerations for the Emerging Older Adult
Fitness Market
By Shona Porter
16
2012 European Year for Active Aging
By Patricia Dawson
19
Fit For Kilimanjaro - Diary of a Trekker
By Maura O’Sullivan Ryan
30
Adding life to years and years to life
Siel Bleu
On the cover: Courtesy of Sportsfile
NCEF NEWS ROOM
NCEF Mission Statement
To promote the highest standards possible in the preparation
of Exercise & Health Fitness Professionals through a sound
professional education and training structure that meets the
changing needs of the Health, Fitness and Leisure industry
and promotes healthy and active lifestyles.
CEHF Award of Excellence
NCEF Management & Administration Team:
L to R: Maura O’Sullivan Ryan, Maeve Kavanagh,
Yvonne O’Sullivan, Damien Jackson, Jessica
O’Donnell, Aine Ni Chonaill & Sharon Collins
Missing from the photo: Linda Bracken
The NCEF is on
Facebook and Twitter!
Facebook - National Council for Exercise &
Fitness
Follow us on Twitter - NCEFInstructor
The CEHF Award of Excellence is presented to recognise and
acknowledge exceptional individual CEHF students who
have achieved an outstanding academic standard within a
specific academic year.
Paul Lyons a student from Motions Day Course (UCD) was
the recipient of this award having achieved the highest overall
QCA (Grade) for the CEHF Programme for Winter graduating
class 2010/2011. Paul was presented with his award and the
following prizes after the UL Conferring Ceremony on
Wednesday 18th January 2012.
ü A perpetual medal and a certificate presented by Drew
Harrsion, Head of Department in PESS the Department of
Physical Education and
Sport Science (PESS),
University of Limerick .
üA place on any Stage
Congratulations to the Certificate in Exercise & Health
(CEHF) students who were presented with their awards
at the UL Winter Conferring Ceremony.
In Photo: Paul Lyons & Maura O’Sullivan Ryan
2 Specialist Module of
his choice (capitation
fee) leading to the
Diploma and B.Sc in
Exercise & Health
Fitness, presented by
Maura O’Sullivan Ryan,
Managing
Director,
NCEF.
üA cheque for €200.00
sponsored and
presented by Allied
Irish Banks (AIB).
All of your hard work and dedication has been worthwhile.
üNokia Mobile Phone,
Congratulations to your NCEF Tutors who assisted you
in getting to this prestigious day.
presented by Motions
Training,
Course
Co Ordinator, Linda
Gaynor.
The NCEF Management and Administration Team wishes
you the very best of luck in your future career as a Fitness
Professional.
In Photo: Paul Lyons & Mary Danaher &
Elaine Moloney, AIB
The NCEF Management & Administration Team would like to
congratulate Paul on achieving this award of excellence and
also to acknowledge the dedication and hard work of his
NCEF course director, Brendan Hackett, course co-ordinator
Linda Gaynor and all the tutors in Motions Health & Fitness
Training.
4
national fitness news
national fitness e-news 3
Brussels, 8 November 2011
Preliminary Results of EHFA’s Fitness Against Doping Project
A better understanding of the use of performance-enhancing substances at fitness centres will help develop effective intervention
strategies.
At the European Health and Fitness Association (EHFA) we are developing a coordinated strategy to further professionalise
the European fitness sector, which serves an estimated 44 million consumers who regularly attend fitness centres across
Europe, and represents a cross section of the overall population.
This sector actively promotes the benefits of regular healthy exercise and health-enhancing physical activity. However, there
has been concern that doping practices are prevalent in some parts of this sector.
Our Fitness Against Doping (FAD) project, which is co-funded by the European Commission, is a proactive reaction to that
concern. It will enable us to see a clearer picture of what is actually happening, and in turn, help us to develop an educational
campaign and policy recommendations on anti-doping practic
The FAD project began in January this year with desk research into existing evidence of doping practices and policies for elite
and amateur sport - which includes fitness. Furthermore, this summer, between July and August, we surveyed over 10,300
consumers, exercise professionals and club/facility managers from nine European countries - the largest research of its kind
so far. As well as gathering demographics, the survey focused on three particular areas: PIEDs (Performance and Image
Enhancing Drugs), societal-based drugs (often called recreational drugs), and food supplements.
Preliminary results of the survey have now been collated and were presented in our FAD interim report at our Brussels Summit
on 8th November 2011. This interim report will be used for consultation and further investigation. The FAD final report and
recommendations will be presented at our Fitness Against Doping conference in Denmark in February 2012, and to the
Commission in March of the same year.
Initial findings
The EHFA Survey, which is based on quantitative and qualitative research, using the methodology of desk and field work, has
so far given the following preliminary results:
 First and foremost the survey confirms that the fitness
sector is making an extremely positive contribution to the
well-being of European citizens, the vast majority of whom
attend fitness centres to improve health and fitness.
ü Another positive finding is that fitness consumers take much
lower levels than the general population of societal-based
drugs. This counters speculation that fitness centres are in
any way a hot spot for this kind of activity and reinforces the
understanding that fitness centre users are more conscious
of their health and well-being.
 However, a very small minority of users (2.52%) take
banned substances such as anabolic steroids and societalbased drugs such as amphetamines, cocaine and ecstasy.  Over two-thirds of managers and fitness centre owners sold
food supplements at their centres, but a significant minority
Those who do so are predominantly men, but not necessarily,
of over 30% was unaware of, or did not check to see if, those
as is often perceived, adolescents or young males.
products were certified to be clear of banned substances.
This suggests that more regulation or harmonised control in
 37% of consumers play another amateur sport (cycling
the area of food supplements, for example, through
being the most popular) and they represent over 40% of
consistent testing and labelling, would give added protection
responses where doping was admitted. It would therefore
to the unwary consumer, the fitness centre owner/manager
appear that a likely reason for some doping practices does
and retailers.
not rest with fitness – but with the desire to improve
competitiveness and performance in other sporting activities.
Based on the findings so far, there was general
agreement that better information, campaigning and
 Significantly, the survey also showed that the use of
positive promotion can be beneficial as an anti-doping
banned substances is lower in countries where the fitness
strategy.
sector is more developed. Therefore, as the sector continues
to develop towards more balanced health and fitness training
ü In this respect EHFA will continue to improve the level of
and away from bodybuilding gyms, we should see a
education and understanding of the harm of doping
corresponding reduction in
practices to inform its employees and customers, and
national fitness e-news
4
information and guidance for operators to have effective
anti-doping measures in place.

Our next steps will be to investigate these findings
further and to develop policy outcomes. Our outcomes and
recommendations for targeted interventions and educational
programmes will be presented to the Commission in March
2012 following the Copenhagen Fitness Against Doping
conference in February 2012.
The FAD interim report confirmed the position of social
responsibility of the fitness sector by asking delegates from
across Europe to sign-up to the following
Charter:
The European Fitness Sector Anti-Doping
Charter
The European health and fitness sector is committed to
improving the health of European citizens and as such it is
fundamentally opposed to the use of doping and other
performance-enhancing substances that harm health.
EHFA and its members commit to do their utmost to eradicate
doping practices and will cooperate with the EU Commission,
doping agencies, authorities and governments in studying and
implementing the most effective policies, campaigns and
measures to combat doping.
The sector commits to educate and inform its employees and
customers, and to provide information and guidance for
operators to have in place effective anti-doping measures.
The “Fitness Against Doping” project is co-funded by the
European Union Commission
The NCEF are signatory’s
Note:
The European health and fitness sector generates 22 billion in revenue, employs 390 000 people and serves 40 million consumers
in public and private health & fitness clubs and centres across Europe.
EHFA – the European Health & Fitness Association, with its origins in 1996 as a not-for-profit organisation, represents the
interests of the European health & fitness sector at the EU level. Its objective is ‘More People, More Active, More Often’. EHFA
is also a standards setting body and promotes best practices in instruction and training to help battle the inactivity and obesity
challenges spreading across Europe. EHFA represents approx. 10 000 facilities across Europe, as well as trade
associations, suppliers, training providers, and individuals.
EHFA supports the development of the European Register of Exercise Professionals, EREPS, which it operates. EREPS is
an independent process for the registering of all instructors, trainers and teachers working across Europe in the exercise and
fitness industry. It is a pan-European system, based on independent national registers, culminating in a central European database.
For more www.ehfa.eu and www.ereps.eu
national fitness e-news
5
| Health Report
Warning over
slimming
products
With many people now focused on losing weight after the
excesses of the festive season, consumers are being warned
not to take any slimming products containing Sibutramine.
According to the Irish Medicines Board (IMB), Sibutramine was
withdrawn from the EU market, including Ireland, in early 2010
as it was found to increase the risk of heart attacks and stroke.
However, the board has become aware that some people may
be purchasing certain slimming products over the internet,
which fail to declare the fact that they contain Sibutramine.
It is advising consumers to dispose of any of the products listed
below that they may have purchased.
The IMB noted that it has seen a 'progressive' rise in its detection
of Sibutramine-containing products in recent years. In fact,
between 2009 and 2011, it recorded a 600% increase in the
amount of these types of products detained.
"We are identifying Sibutramine-containing products that, in
some cases, are labelled as containing only natural ingredients.
In addition, the packaging is often quite sophisticated and is
intended to convince purchasers they are buying legal and
safe products.
"The products are often presented as natural slimming aids but
many do not refer to Sibutramine in their packaging and are
deliberately misleading consumers," explained John Lynch,
the IMB's director of compliance.
He added that members of the public have no way of knowing
whether medicines purchased on the internet contain what
their labels claim. Many products claiming to be ‘natural' or
‘herbal' are often found to be contaminated with potentially
dangerous ingredients.
"Some of these medicines have been shown to contain too little
or too much of the active ingredient while others contain the
wrong active ingredient altogether or contain an additional
active ingredient not listed on the packaging. This is of particular
concern in relation to Sibutramine because of its significant
side-effects," he said.
Botanical Slimming 100% Natural Soft Gel (Capsules), also sold as Meizitang,
Lipro Diet Pills,
Li Da Capsules/Daidaibua, Reduce Weight Fruta Planta
Capsules -ZenSlim, Chinashow (Capsules), Slim body 1 Capsules, Slimforte
Slimming Coffee/Capules, Svelte 30 Capsules, Celerite Slimming Tea/Capsules,
Fat Burner No. 1 Capsules, Herbal Diet Natural Capsule -Tea Polyphenol
Capsules, Ultra Effect Capsules, Slim Magic Herbal Capsules, Slim 3 in 1 Slim
Formula -Natural Slim Capsules, 2 Day Diet Capsules -Best Life Fat Burning
Capsules, Golden Root Formula -Riomont -Capsule 1, Eight Treasure Emperor
Speak to your GP or health professional
If you haven’t already done so, speak to your GP or
other health professional. Getting a correct diagnosis
is key to recovering from depression. Attend follow-up
appointments and if it's been some time since you
were diagnosed, go back to your doctor again in case
your condition has changed.
Comply with treatment
Remember that medication can take some time to
work (up to six weeks). Counselling and the other
talking therapies can also take time to work. It is
unrealistic to expect instant results.
Access support services
Keep helpline numbers close to hand and consider
attending one of our support groups. Talking through
particular concerns with someone who understands
can be extremely reassuring and can enable you to
learn new coping skills
Exercise and get outdoors
Remember that exercise and spending time outdoors
is important. Even going for a short walk each day
or simply sitting in the park can bring benefits: fresh
air, a sense of achievement and a break from usual
routines which may be aggravating the depression.
Engaging with nature can make a difference.
Eat a balanced diet
Try to eat a balanced and nutritious diet. Food does
have an impact on mood. Sugary foods lead to a
sharp drop in blood sugars later on and this leads to
energy and mood slumps. Caffeine also has a
negative impact, causing increased heart rate and
interfering with sleep.
Avoid alcohol
Alcohol is a depressant and can prove a potent
trigger to low mood, especially in individuals prone
to depression. It can also interact dangerously with
medication.
Get enough rest
Try to get adequate rest and sleep. Sleep problems
can be a symptom of depression. If you are having
difficulty with sleep, look at your diet (caffeine or rich
foods late in the evening can prevent sleep).
Mood Diary
Looking back over things you have written previously
can also show how far you have come - keeping a
Mood Diary can be a great way to get started.
http://www.aware.ie/help/information/mood_diary/
Aware is a voluntary organisation formed in 1985 by
a group of interested patients, relatives and mental
health professionals, whose aim was to assist that
section of the population whoses lives are directly
affected by depression. For further information
contact http://www.aware.ie/
Capsule, Paiyouji Plus, Slimex, Leisure 18, Jianfei, Royal Viga, Sibutramine
HCI Monohydrate Capsules, Slimming Coffee, Super Slim -Zhen de shou
-Sibustat -15 -Obestat - 15, Obety -15.
Source: www.irishealth.ie
national fitness e-news
7
Nutrition Report |
Snacking Associated With
Healthier Overall Diet
It seems counterintuitive to suggest that people should
be snacking more but a study published in the November
14, 2011, edition of the Journal of the American Dietetic
Association concluded that increased snacking could
positively impact overall diet quality.
Claire A. Zizza, PhD, associate professor of nutrition at
Auburn University in Alabama, and co-author Beibei Xu,
PhD, found that people who snack between meals tend
to have healthier diets than those who stick to eating only
at regular mealtimes. Study subjects who snacked more
frequently consumed less sodium and ate more fruit,
whole grains and milk than their counterparts. In addition,
the more subjects snacked, the more likely they were to
eat both healthy snacks and healthy meals. Still, frequent
snackers fell short of eating enough vegetables, and the
overall healthiness of the study participants' diets left
room for improvement.
Zizza and Xu used data from 11,209 people aged 20 and
older who participated between 1999 and 2004 in the
larger National Health and Nutrition Examination Survey,
which includes interviews and physical exams. The
researchers used a standard scoring system that ranks
the healthiness of diets on a scale from 1 to 100 (100
being healthiest). They discovered that the more times
a day people snacked, the higher they tended to score.
Those who reported never snacking scored 49.3, on
average, while those who snacked four or more times a
day averaged 51.6.
Source: IDEA Food and Nutrition News, Volume 1,
Number 1, January 2012
Tired of
carrying those
extra pounds?
Want to reach a healthy
weight and stick to it?
The nutrition team at
Safefood and dietitians
at the INDI have
developed a website to
help you set and achieve
your healthy weight goals
Take a look at our Getting Started tips on the
website, and review your eating habits and activity
levels with the help of their online Food Diary and
Activity Diary. Many people find it helps to have a
structured plan to work to – if this is you, try there
10-week weight loss plan. If you need some
practical suggestions about healthy eating, check
out the Menu Plans and Recipes. Moral support
can make all the difference, too, keeping you
motivated if the going gets tough. Join them on
Facebook to connect with other Weigh2Live users,
as well as safefood nutritionists who’ll be on hand
to answer any questions you have.
6
Source: http://www.weigh2live.safefood.eu/
national fitness news
Busy kids need a healthy school lunch to boost their
energy and help them concentrate and learn in the
afternoon. With our top lunch box tips and a 5-day lunch
box meal plan, you’ll find packing a healthy lunch to
nourish your kids a breeze!
Ensure you include a range of fresh fruit and vegetables
and vary the food daily so kids don’t become bored.
Top tips for a healthy lunch box:
• Always include fresh fruit and vegetables. Vary the
selection to keep it interesting.
• Offer a variety of whole grain breads, rolls, pita bread
and flat breads.
• Use avocado as a spread instead of
butter or
margarine.
• Use reduced fat dairy foods. Cheese
and yoghurt are ideal.
• Kids need a serving of protein at
lunchtime. Ensure you include lean
meat, egg, peanut butter, chickpeas or
tuna.
• Add a chilled bottle of water and limit
juice.
Keep it fresh - packing the lunchbox:
It’s important to keep food in the lunch
box cold to inhibit the growth of harmful
bacteria. Pack the school lunch in an
insulated lunch box and include a small
freezer brick or freeze a bottle of water and pop it into the
lunchbox to keep food cool.
Helpful tips for adding fresh fruit and vegetables to
lunch boxes
• Kids like fresh fruit cut and ready to eat. Fruit salad is
the ideal lunch box solution; it’s colourful, easy to eat and
bursting with vitamins.
• Offer different seasonal fruits each day for a change in
flavour, colour and texture.
• If including whole fruit in the lunchbox, select fruit that
is a suitable size for a child to easily hold in their hand
and eat (this is particulary important for younger children).
• If possible and choose seedless varieties of grapes,
watermelon and Imperial mandarins.
• If you’re added tomato to sandwiches, place the tomato
between fillings and not directly onto the bread. This
prevents the bread becoming soggy.
• When using avocado, mash or drizzle with a little lemon
or lime juice to prevent the avocado from discolouring.
• Mild tasting and crunchy lettuce varieties like Iceberg
are ideal for kids
• Make salads or salad sandwich fillings interesting by
using a range of vegetables like grated carrot, sliced
celery, tomatoes, avocado and cucumber.
• Use a vegetable peeler to slice cucumber into thin
ribbons for sandwich fillings.
Fresh for Kids have created a 5 Day Healthy Lunch
Box Meal Plan and a Quick, Break, Lunch and Snack
Recipe Booklet which are free to download to give
parents some fun and healthy ideas for their children’s
school lunch boxes.
Source:http://www.freshforkids.com.au/lunch_box/lunch
box.html
national fitness e-news
7
| Fitness Report
Finding the
Best iPhone
Apps for
Fitness
Check out some of the better fitness applications that are
on the market for iPhone users.
It can be a daunting task to find apps that meet your
fitness needs, trying to make your way through the
200,000+ applications currently available on the Apple
App Store. While Iit is recommended that you review and
test each app yourself prior to purchase, here is a variety
of good ones to get you started. All apps are noted with
purchase information, noting whether they are free, free
with ad support, or fee-based apps.
RunKeeper:
Uses iPhone's GPS function to
automatically track and map your runs. The data is then
synced to the RunKeeper website and, if you want,
shared on Facebook. Free.
Pro version is €8.99
Absolute Fitness: Comprehensive tool for managing
Worldwide Survey of
Fitness Trends for 2012
What programmes will you be incorporating into 2012?
Personal Training – one to one or small groups? Will you
be providing strength training programmes?
A survey of more than 2,600 fitness professionals
conducted by the American College of Sports Medicine
ranked the top 20 fitness trends for 2012.
"The results of this annual survey will help health and
fitness industry make some very important investment
decisions when planning for the future," explains Walter R.
Thompson, the Regents' Professor in the Department of
Kinesiology and Health, who has been the lead author of
the survey since its inception six years ago.
The survey was completed by 2,620 health fitness
professionals, including trainers, fitness instructors,
program directors and other specialists. They were all
certified by the American College of Sports Medicine
(ACSM). The survey asked them to rank 37 possible
trends, including popular items from previous years and
emerging trends as determined by the editors of ACSM's
Health & Fitness Journal, where results were published.
Below, in order, is the list of the Top 10 trends
for 2012:
1. Educated, certified, and experienced fitness
professionals
food intake, exercise, and weight. €3.99
2. Strength training
Couch to 5k Runner: Start running couch to 5k. 35
3. Fitness programmes for older adults
minutes, 3 times a week, 8 weeks. This has worked for
millions of people! Audio coach tells you when to run/walk.
Tracks achievements and progress. €0.79
4. Exercise & weight loss
5. Children and obesity
BodyBook Fitness Journal: Designed to help people
6. Personal training
quickly record their workouts. €2.99
7. Core training
EveryTrailPro: This GPS tracking application will make
8. Group personal training
it easy to track your progress while walking, biking,
running, hiking, sailing. Free. Pro version €3.99
9. Zumba and other dance workouts
FitSync: This workout app allows you to choose from
existing exercise regimens or create your own. Includes
over 1600 exercises & videos, 500 workouts, and 60
multi-week programs and can sync to a FITSYNC.COM
account. €3.99
IFitness: Top selling fitness app with comprehendsive
exercise databased with pictures, videos and instructions
of over 300 exercises. €0.79 regular, €3.99 for HD version.
Mapmyride: Uses iPhone's GPS function to map
cyclists' workouts, while providing data on duration,
distance, pace, speed, and elevation. Free
Run Strength:
Contains 8 workouts specifically
designed to target all the major muscle groups in running,
€2.39.
Pocket Yoga: Duplicates the experience of a yoga
class. Great for travelers and for those times you cannot
make it to the yoga studio. €1.99 regular, €2.99 HD version
10. Functional fitness
So what's in for 2012? Since 2008, accredited and
educated fitness professionals has been the number one
fitness trend. And while it may seem disingenuous to have
educated fitness professionals rank their own work as the
number one fitness trend, Thompson insists that the result
is based on real movement in the field of personal fitness.
Indeed, the U.S. Department of Labor Statistics reports
that employment opportunities for fitness workers are
expected to increase 29 percent between 2008 and 2018.
Fitness programmes for older adults jumped from no.6 in
2010 to no.2 in 2011 and now remains strong at no. 3.
According to Thompson, health and fitness professionals
should take advantage of the Baby Boomers growing
population. "They are retiring in better shape than their
parents and they have discretionary income," says
Thompson
To read the full survey please visit
http://i2.cdn.turner.com/cnn/2011/images/12/16/fitness.
trends.pdf
Swim Log: Great way to keep track of your water
workouts, including times and laps. €3.99
national fitness e-news
8
Bachelor of Science in Exercise &
Health Fitness (B.Sc.)
Stage 2: E-Learning Specialist Modules
1. Fit For Life – Lifestyle Management
2. Facility Operations in Exercise & Health Fitness
These are Specialist Modules in Stage 2 of the B.Sc. in Exercise & Health Fitness. Applicants
who choose the degree programme may take these modules as one of their options. (Please
note Facility Operations is a compulsory module for those who choose the Diploma in Exercise
& Health Fitness - Strand 2 Practitioner Education Programme).
RECOGNITION: 15 European Credit Transfer System (ECTS) credits per module towards the
Diploma/B.Sc. in Exercise & Health Fitness. The Diploma/B.Sc. are awarded by the University
of Limerick and are placed at Level 7/8 on the National Qualifications Framework (NQF) and
Level 6 on the European Qualifications Framework
(EQF).
1. Aim:Fit
ForFor
Life
Management
1. Aim: Fit
Life- -Lifestyle
Lifestyle Management
To provide exercise & health fitness professionals with the skills, knowledge and competencies to
understand the concepts and principles of facility operations and to apply them in the
supervisory management & operations of a professional and successful exercise & health
fitness facility.
2. Aim:Facility
inExercise
Exercise
& Health
Fitness
2. Aim: FacilityOperations
Operations in
& Health
Fitness
To provide exercise & health fitness professionals with the opportunity to understand the
concepts & principles of facility operations & to apply them in the supervisory management of a
professional & successful exercise and health fitness facility and also with the skills, knowledge &
competencies to operate a professional & successful exercise and health fitness facility environment.
Module Details:
:
These modules are e-learning based, which are delivered through an interactive website which
includes text, animations and video and is supported by a coordinator email and telephone
support. As these are an e-learning module, applications will be accepted on an on-going basis
however please note all online assessments and assignments must be completed within one
academic semester.
Course Dates, Fees and Application
Course Venue: None. Both modules are e-learning based.
NCEF Head Office,
PESS Building,
University of Limerick,
Castletroy, Limerick
t : 061-202829
F: 061-335911
e: [email protected]
www.ncefinfo.com
E-Learning Access Dates:
Spring Semester 11/12: commences from 16th Jan & submission deadline is the 10th April
2012
Summer Semester 11/12: commences from 1st May & submission deadline is the 20th July
2012
Please note applicants may opt to commence the FFL module during the semester however
the deadline date will be the same e.g. If you commence the module in October you must still
complete by November deadline.
Fees:
1. *FPI Members: €680.00.
2. NON FPI Members: €735.00.
Please state your FPI number on your application form and note that once students commence the
programme all fees paid are non refundable.
*FPI Members fee includes a 15% discount. If you are not a member, join today so you can
receive a discount on NCEF courses.
Application: Complete the online application form or contact [email protected] for application form.
“STAY ACTIVE FOR THE BEST
OF YOUR LIFE”
CLIENT HANDOUT
(Please print this handout and distribute to your clients)
Introduction
“It’s never too late and you’re never too old to be more
physically active. In fact, the older a person becomes the
more regular physical activity is needed. Being physically
active can help you to continue to do the things you enjoy
and to stay independent as you age. Regular physical
activity will help you to maintain your health, your ability to
function and your quality of life. “
That’s the clear message from the Get Ireland Active
Campaign (www.getirelandactive.ie ). The campaign is
supported by the Irish Sports Council, the Department of
Health and Children and the Health Services Executive
(HSE).
In Ireland, as in most of the developed world, more people
over 65 years are living longer. Older adults should now
seize that opportunity to make the necessary changes to
their lifestyles, not just to live longer but also to live well.
Living well means being more active every day. The less
you move, the less you can move which results in
increased risk of illness and disability, therefore resulting
in a negative affect on the quality of your life. By being
more active every day you can add life to your years, as
well as years to your life. More people are now active well
into their seventies, eighties and even nineties.
Go For Life (GLF)
Go for Life is the National Programme for Sport and
Physical Activity for Older People and is funded by the Irish
Sports Council. Go For Life aims to empower more older
people to be more active, more often. Go for Life’s key
partners are the Local Sports Partnerships throughout the
country. Many hundreds of people in Ireland have now
trained as Physical Activity Leaders or ‘ PAL’s’ through Go
For Life and its partnerships and they provide workshops
or courses with interesting titles like Get Posture Perfect,
Improve Your Balance, Keep Going Strong, Rolling and
Bowling and many others. Factsheets are available as
below from www.goforlife.ie
Improve your balance GFL Factsheet
Get posture perfect GFL Factsheet
Keep going strong GFL Factsheet
Older & More Active – The Benefits
10
national fitness e-news
Benefits of being more active
The benefits of being more active for the older adult are
many and varied. There are the social benefits; getting
out and about, meeting new people and having more fun.
The psychological benefits include; feeling better about
yourself, sleeping better, feeling more relaxed, and
reducing your stress levels. There are numerous physical
benefits; strengthening muscles and bones, improving
heart and lung fitness, making your muscles and joints
more supple, better balance, increased energy levels and
helping to maintain a healthy weight.
Remember that all physical activity is healthy - whether its
housework, gardening, or recreational activities like walking
– all of these activities will help you to improve your health.
Aim for thirty minutes of activity most days of the week.
This thirty minutes can be accumulated throughout the day,
for example, a ten-minute brisk walk in the morning, and
20 minutes of active housework or gardening in the middle
of the day. As you feel fitter increase gradually to an hour
per day. More is better only if you are feeling well and
are injury free. Your daily activities should be comfortable,
fun and be linked with personal interests. You should feel
confident about being active and get lots of enjoyment and
pleasure out of it.
Staying active for the best of you life continued..
Get Ireland
Active
Some tips to get you started
1.
Are you ready to be active? Before you start
to increase your activity levels check with your doctor
and other relevant health professionals that you are
okay to do so and to ensure you get the best advice
for you.
2.
Start where you are at and move forward
slowly. Begin with 5 to 10 minutes a few times a week
and gradually increase to reach the recommended 30
minutes 5 days a week.
3.
Find an activity you enjoy that suits your
lifestyle, budget and health. Check out the event
search page for more ideas.
4.
Make physical activity part of your day.
Many household chores and walking to the shops or
to church all count.
5.
Move around as often as possible and walk
wherever and whenever you can; every little bit helps.
6.
Aim for moderate (slightly out of breath, heart
beating a little faster and feeling warmer) e.g. brisk
walking.
7.
Include balance and muscle strength
activities2 to 3 days a week to reduce your risk of
falls, for example yoga, standing up from a seated
position, carrying groceries, gardening etc. The Go
For Life factsheets ( see above ) will give you some
more great ideas.
8.
Make active time social time. Join a group or
a class or get your friends or family to be active with
you.
Break down the Barriers
It is vitally important that recreational facilities and staff alike,
both public and private, meet the specific activity needs of
the older adult. Positive attitudes to older adult participation
by fitness/leisure staff, special membership and admission
rates to gyms and leisure centres, safe paths and trails for
walking in the countryside, access to facilities –
improvements in all of these areas will ensure that some of
the barriers to activity for the older adult are broken down.
If you are an older adult and decide to attend a gym/leisure
centre, you should look for an instructor who:
1. Has a recognised qualification, for example, minimum
Certificate in Exercise & Health Fitness (CEHF) or
equivalent.
2. Has a pleasant and caring personality.
3. Is sensitive to your needs.
4. Provides accurate and usable information about health
and exercise.
5. Has the appropriate skills to plan, monitor and assess
progress in your activity programme.
6. Ensures that there is a supportive environment for you to
exercise in.
7. Provides opportunities for different exercise choices.
Active Retirement Associations
A great option if you wish to get active in a group.
Active Retirement Ireland is a national network of over 500 local
Active Retirement Associations with over 23,000 members. ARI
believes that older people have the right to be full and participative
members of our society. ARI combats ageism through the reality
and everyday work of the self-organised local associations and the
regional councils. ARI has a large voluntary base with local,
regional and national voluntary committees.
The purpose of Active Retirement Ireland is to enable retired people
to enjoy a full and active life and to advocate for them. You can
find your local group by visiting http://www.activeirl.ie/
9.
Mix your activities. Variety is the spice of life!!
Check out the events page to find new activities in your
area. You can search for activities suitable for older
adults in the events section.
10.
Be safe and don’t push yourself too hard.
Stop and rest if you feel unwell or are in pain. Get
checked out by your GP and when it is safe for you to
return to activity do so slowly and gradually.
If you have a disability, the benefits of participating in
regular physical activity are the same and many
exciting opportunities exist to participate in sports and
physical activity. For further information contact your
local sports partnership Sports Inclusion Disability
Officer or the CARA National Adapted Physical Activity
Centre.
It’s never too late to get going. It’s all about quality
of life. Your life will have a much greater quality if you
www.getirelandactive.ie
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11
Considerations for the Emerging Older Adult
Market:
Successful programming for older adults in your fitness facility
By Shona Porter, BSc in Exercise Physiology,
Key Points
 Current research on physical activity and health in the
older populations
 Understating depression and aging
 Thinking past the bottom line; the global effects of
working with older adults
 Considering if working with the older adult population
is right for you
 Important considerations for setting up a
older adult program
Benefits of Physical Activity for Older Adults
Numerous studies report that regular physical activity
is the strongest overriding positive determinant of
health status for seniors. Positive outcomes include:
Reduced risk of falls; Reductions in hypertension, BMI,
blood glucose, and serum cholesterol; Enhanced ability
to manage stress, improved mental health status
(including depression), and greater feelings of selfefficacy; Reduced aging-related muscle atrophy and
declines
in
strength;
Extended
life;
Prevention/mitigation of colon cancer, arthritis and
diabetes; and Improved coordination and flexibility.
successful
Introduction
By the year 2030, the number of Americans over the
age of 65 is projected to be over 71 million, meaning
nearly one in five Americans will be considered elderly.
Estimations for Canada, Japan, Mexico and the U.K.
are found to be closer to one in four. As our world’s
population ages, it is faced with issues of mortality,
longevity, insecurity and quality of life. Evidence
strongly supports an increase in physical activity (some
studies suggest as little as 27 minutes two times per
week) as a primary and practical way to improve the
health, offset depression, enhance overall well-being
and reduce risk of chronic conditions in the older adult
Benefits of Older Adult Programming for Your
Business
Offering a comprehensive older adult fitness
programme in your fitness/leisure facility has numerous
benefits, can be very rewarding and may be a positive
direction to go. This type of programming may increase
your bottom line, possibly set you apart from your
competition, produce a demographic that you would
not traditionally see and drive new business to you
facility and staff. However, the benefits that studies are
finding most profound affect more than just the bottom
line.
Macroeconomic
On a macroeconomic level, older adult programming
lowers health care costs and issues associated with
the economic impact of a culture that is not healthy.
This is an important consideration because ultimately
increased health care costs affect everyone.
Microeconomic
From a microeconomic perspective older adult
programming offers exposure to an otherwise and often
“unseen” population. It gives a community heart,
character and socialization. This not only keeps a
community and its businesses thriving, but it creates
comradely and support and a social structure that
offsets isolation and depression.
Katon, et al. (2003) found that depressed seniors
incurred approximately 50 percent higher health care
costs. This study demonstrated an increase in as much
as $1700 more in total costs per person annually.
Blumenthal, et al. (2007) showed that exercise increase
remission rates in 40 percent to 45 percent of
participants with major depression, and was as effective
as Zoloft in treating major depression in adults age 40
and over.
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12
Glass et al. (2006). Published longitudinal data on social
engagements and depression in seniors and reported that
seniors with the least social engagement had the highest
depression scores and vice versa.
Research
Research clearly demonstrates that physical activity is one
of the best opportunities to increase longevity, reduce
disability and improve the quality of life in older persons.
Statistics tell us that depression increases in the elderly as
they get older. It is a bit unclear from the research which
factor has a stronger impact on seniors’ quality of life,
exercise or social engagement. However, it is clear that both
favorably affect senior health; particularly seniors who
struggle with depression.
These findings support the need for comprehensive
programming that does not only offset the physical
degeneration we find with aging, but the emotional and social
degeneration we find with the aging populations.
Be Sensitive
Many agencies geared toward the needs of older adults tout
that older adults have more free time, more disposable
income, a desire to maintain their independence and can
work out during quieter times when gym traffic is slow. While
this may be true for certain categories of older adults, this is
not necessarily gospel. Making assumptions and
generalisations regarding the aging populating is a mistake
that can be hazardous to a potentially successful programme
For Example, it is important to be sensitive to older adults
who may not appreciate being referred to as a “senior” or
“senior citizen.” More recently terms like “active older adult,”
“mature adult” or “aging population” has been used to define
and describe what was once referred to as a “senior.” In
addition, we are finding that categorising a population by age
is not a fair representation of fitness levels. For example,
many people that would fall into a category of “seniors” are
in far better health than the emerging younger populations
who have increased incidence of obesity, operate in
sedentary jobs, have chronic health conditions and far more
stress in their daily lives.
Being sensitive to the needs of the aging population in
a more holistic manner will create a community of
employees who have the ability to strongly impact
quality of life for your older members and truly offset
the many chronic conditions that come with aging. If
you facility is not equipped with personalities,
programmes and adequately trained professionals who
can accommodate older adults, it may be important to
consider if offering a senior program is truly beneficial
for you and your business.
Be Patient and Empathetic
A fitness facility must also consider that the extremely
elderly population or populations with various
symptoms of aging and degeneration will require a lot
more time, attention, and specific programme designs.
It will be important to be patient and empathetic with
this demographic as losing independence, loved ones
and faculties is very difficult. A shift in today’s culture
must be how we can serve this growing population
instead of how they can serve us.
“Changes that come with aging can be subtle, but
progressive. Often a small, yet crucial, decline in
functional ability goes unnoticed. Activities that
were once easily done may now present
challenges. Maneuvering on icy sidewalks,
climbing up or down stairs, reaching high places,
getting in and out of a bath tub, and attending to
personal hygiene needs, may require recognition
of the change and development of a plan for another way of doing these things. The
maintenance of flexibility and adequate levels of
exercise assists in maintaining the agility and
strength so important to avoiding falls. As well,
appropriate and adequate nutritional intake
enhances the ability to maintain activity levels
and prevent falls. As these changes develop a
type of vulnerability sets in, day to day tasks can
feel risky and instill fear and mortality becomes
increasingly inevitable.”
Competent and Confident Fitness
Professionals
Many fitness professionals are often ill prepared,
intimidated, are unaware of the need or simply
uninterested in working with the aging population.
Therefore it is important a fitness facility seeks out
competent, confident, well trained, certified fitness
professionals with experience and a desire to impact
and instruct older adults. Candidates may be seasoned
personal trainers, group fitness instructors, or even
older adults who have an interest to be a leader or role
model amongst their peers.
Programming
Programming should be created for the specific
purpose of offsetting aging and degeneration while
improving quality of life, socialization and increasing
independence.
A solid fitness programme for older adults should focus
on increased stability and balance, increased strength,
increased range of motion and increased aerobic
capacity. A specific focus on breathing and relaxation
is important as anxiety and depression are prevalent
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national fitness e-news
with this population as is hypertension and decreased
lung capacity.
Programming continued
Intelligent and comprehensive programme design is
critical and the risks should never outweigh the benefits
for any exercise. Contraindications should be indicated,
a comprehensive health history form should be filled
out and accessible to anyone working with these
members and a medical clearance form may be
required for many participants. Safe slow progression
with consistency and predictability will be the most
successful types of workouts and will ensure satisfied
return customers.
Variety of Training
It is also important to have a well rounded programme
with a variety of options. Personal training, group
personal training, group fitness classes like gentle
yoga, dance, strength training, fall prevention,
educational seminars and social activities are key to
a reputable and respected programme.
Educated Fitness Staff
Fitness/Leisure facilities should offer sensitivity training
to all of the staff in their facility on a regular basis. Every
member requires collaborative service, from the sales
team to the front desk employees, the janitorial staff, the
fitness team and even the kids club staff. A good fitness
facility understands the benefits of creating a service
oriented approach to its members and creates a sense
of community in and of itself. As a result members know
familiar, helpful and caring faces and have a sense of
belonging that creates retention. The return on this kind
of retention translates directly into gross revenue.
Retaining members is always more cost effective than
recruiting new ones.
Investing in developing empathetic or sensitive
employees will both increase tolerance and the morale
of your staff. It will help create connections, awareness
and a sense of heightened acuity for working with or
around older adults.
“Sensitivity” Drills
One of the “sensitivity” drills performed when I am
training fitness professionals to work with older adults is
a simulation exercise.
1. Participants begin by placing popcorn in their shoes
and then try to jog; this simulates the aging effects of
losing fatty deposits in your feet, or the pain a diabetic
may feel when walking.
2. Participants wrap duct tape around their bare feet,
put their shoes back on and walk around to experience
simulated peripheral neuropathy.
3. Thirdly they put on fitted medical gloves and wrap a
band aid around each knuckle on all five fingers; this
simulates limited dexterity and limited range of motions
as well as arthritis.
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national fitness e-news
4. Finally, I ask them to place cotton balls in their ears,
for limited hearing and I use 3D movie glasses with a
thin layer of Vaseline on them to simulate limited vision,
cataracts or limited peripheral vision.
“Sensitivity” Tasks
Once everyone is prepared each participant receives a
page from a phone book (the local yellow pages) or
something in eight or ten point fonts. The task is for each
participant to read a section to me.
Next each participant is given a pen and asked to “quickly”
fill out a fitness contract that is printed out in 12 point font.
Lastly each participant receives a pill bottle with a few
M&M’s in it and each participant must open the bottle
and take out just one M&M candy. This is an obvious
example of the difficulties presented with skills as simple
as taking a pill out of a bottle.
Typically once participants are finished with this
simulation exercise they are far more sensitive to issues
of aging and are far kinder and more patient with this
population. This kind of sensitivity is paramount for a well
equipped, caring and compassionate staff who can meet
the diverse needs of an aging, changing and sometimes
vulnerable population.
Conclusion
In the two decades I have worked with older adults at
numerous fitness facilities and for several companies, I
have found the most successful older adult wellness
programmes are ones that offer age appropriate
resources, staff support, social events, consistency, well
rounded, diverse and cutting edge programming
performed by well informed fitness professionals. In
addition, the facilities that seem to facilitate enormous
success are the ones that are willing to invest more, step
outside their box and are able to think about bigger
impacts than just the bottom line.
References:
1. U.S. Census Bureau (2004). U.S. Population Projections
International Counsel of Active Aging. WWW.ICAA.CC
2. Blumenthal., J. A., et al. (2007). Exercise and pharmacotherapy
in the treatment of major depressive disorder. Psychosomatic
Medicine, 69(7), 587-596
3. Glass, T. A., C. F. De Leon, et al. (2006). "Social engagement and
depressive symptoms in late life: longitudinal findings." J Aging
Health 18(4): 604-28.
4. Katon, et al. (2003). Increased medical cost of a population based
sample of depressed elderly patients. Archives of General
Psychiatry, 60(9), 897-903
Biography
Shonna Porter has a B.A. in Exercise Physiology, Sports Science and
Nutrition, and a M.A. in Counseling Psychology and Theology. She is
certified by the American Council on Exercise (ACE) the National
Academy of Sports Medicine (NASM). The Aquatics
Exercise
Association (AEA) and is a member of the American Counselors
Association (AEA). She has been teaching group fitness and personal
training for over 20 years and has extensive training working with
athletes for sport specific goals, older populations, special populations,
obesity, disordered eating and clients with depression and anxiety.
Shonna has lectured on fitness related topics all over the U.S. and
continues to develop ongoing cutting edge instructor training programs.
In addition, to teaching and personal training, Shonna currently
maintains a private counseling practice in Gig Harbor, WA. Shonna's
simple, honest and effective approach to incorporate h.ealth and
wellness into everyday life, has helped hundreds of clients improve the
quality of their life, break free from limitations and plateaus, overcome
depression and addiction and to attain lifelong health and wellness goals.
Boxercise Has it all!
In June 2006 I qualified as a
fitness instructor, I started
doing fitness (boxing circuit
style) classes in my local
town, While I had a strong
background in both boxing
(former senior champion)
and coaching kids, I still
found it hard to teach some
adults the basic moves. I then decided to do the
Boxercise course.
After passing the course I had a totally new way of
running classes in a safe and structured manner. I
have now been running Boxercise classes for the
past three years and have taught over 2000 classes
to date. I started off with one class per week and
kept expanding as the popularity grew, I am now
looking to recruit more instructors as some weeks
I have had to up to 30 classes.
The great thing about the Boxercise classes is that
there is huge variety which keeps the clients coming
back again and again. I still have clients who started
with me three years ago. I am now
inundated with calls from secondary schools
requesting me to teach Boxercise to students as part
of a fitness module. I have built up a large personal
training clientele, (sometimes all I need to bring is
gloves and pads for a full workout).
One of my clients has to date lost 4 stone in 8 months;
she never liked cardio before as she found it boring.
She says she feels addicted to punching and finds it
great for stress relief! I have been involved with GAA
(both men and women) football teams for pre-season
training, started running summer camps for kids, have
even worked with senior citizens groups.
I have passed the KickBoxercise and Boxercise
personal training courses which have again
enhanced my teaching skills and I am now in the
process of becoming Ireland’s first Senior Boxercise
Instructor. The opportunities are endless and I’m
looking forward to another year of exciting classes.
For further information: www.boxercisewest.ie
Discount available to members of Fitness Professionals Ireland (FPI) and 200 CEC’s are
awarded to PEAI/NCEF graduates (Prior to 2006)
national fitness e-news
15
Photo: Sportsfile
Introduction
The European Commission has proposed 2012 be
designated as the “European Year for Active Ageing”.
The initiative aims to help create better job opportunities
and working conditions for the growing numbers of
older people in Europe and help them take an active
role in society and encourage healthy ageing. The aim
of the year is to encourage and support a wide group
of stakeholders (member states, regional and local
authorities, civil society and private sector) to promote
active ageing.
By Rosemary Ran
Biography:
Patricia is Education and Training officer
with Go for Life, the National Programme
for Sport and Physical Activity for Older
People, funded by the Irish Sports
Council. She is a consultant and trainer
with the Activity and Care Training (ACT)
programme awarded by Waterford
Institute of Technology. Patricia has
worked in the fitness industry for 30 years
and has a wealth of experience working with
all categories of older adults from young old to frail elderly.
This means creating more opportunities for older people
to continue working and to contribute to society in a
number of ways e.g. combating social exclusion,
encouraging healthy ageing and active participation.
The European Parliament Employment Committee
believes in maintaining the vitality of older people,
enhancing their involvement in society and removing
barriers between generations. According to the
Employment Committee the events and measures
being launched in 2012 should raise awareness,
stimulate debate and have a real impact on lifestyles.
To quote Gro Harlem Brundtland, Director-General,
World Health Organisation, 1999: “Population ageing is
first and foremost a success story for public health
policies as well as social and economic development.
Population ageing is one of humanity’s greatest
triumphs as well as one of its greatest challenges.”
www.who.int/dietphysicalactivity/pa/en/index.html.
He further states that in all countries, and in particular
developing countries, measures to help older people
remain healthy and active are a necessity, not a luxury.
national fitness e-news
16
American College of Sports Medicine (ACSM)
Worldwide Fitness Survey
In an annual survey conducted by the American College
of Sports Medicine (ACSM) completed by 2,620 fitness
professionals worldwide, fitness programmes for older
adults ranked third in a list of top ten worldwide fitness
trends for 2012. Walter Thompson, PhD., the leading
authority of the survey, says the survey attempts to
show a distinction between fads and trends and is a
good representation of what is occurring in the health
and fitness industry worldwide.
community development enriches Irish society in so
many ways but often goes unnoticed. Age &
Opportunity’s programmes are endorsed widely by
research that links active participation in different
aspects of life with a greater sense of well-being,
health and independence.
The demand for fitness trainers is expected to boom
over the next five years according to the US
Department of Labour. Educated, certified and
experienced fitness professionals claimed the number
one spot on the 2012 list. Interestingly, Zumba (a dance
workout) was in ninth position, which points to the fact
that programmes for older adults have a large
commercial potential for fitness professionals.
As baby-boomers are ageing, more are attempting to
keep up their energy and fitness levels. They are also
retiring and retiring healthier, are more physically active
and many more enjoy the gym and working out.
Today’s older adults are redefining ageing. Whether
they’re in their 60s,70s 80s, or beyond, many
individuals are defying negative stereotypes of ageing
and showing that, independent of their functional status,
they have the ability to engage fully in life throughout
the ageing process.
“Today’s older
adults are
redefining ageing”
International Council on Active Ageing (ICAA)
According to the International Council on Active Ageing
(ICAA) www.iccaa.cc/aboutus.html the world has
woken up to the central need to promote awareness of
a healthier, more vibrant way to age. As fitness
professionals we need to move health and wellness
from a nice add-on to greater prominence in the
active-ageing industry. Just as wellness encompasses
all areas of a person’s life so it involves all parts of an
organisation.
In photo: Jimmy Hayden and Mick O’Rourke Photo: Tommy Clancy:
Ellis/Press 22
Go for Life
One such programme is Go for Life
[email protected] which is funded by the
Irish Sport’s Council whose CEO, John Treacy
recently emphasised the importance of the work it
carries out and the contribution of the programme to
helping people remain physically active as they age.
In response to the 2012 year of older people Go for
Life proposes to run a pilot Community Games in six
of the 26 counties this year. Using a network of local
partnerships and local HSE coordinators, County
Games will be held in each of the designated counties
over one weekend, with the finals being held in Dublin
in June.
Finally, in response to the UN year of older people
the 8th World Congress on Active Ageing will be held
in
Glasgow
in
August
of
this
year.
www.wcaa2012.com This showcase event takes
place over five days in the prestigious Scottish
Exhibition and Conference Centre and will provide a
unique opportunity to bring together scientists and
practitioners, experts and enthusiasts involved in the
promotion of active ageing.
Age and Opportunity
Age and Opportunity www.ageandopportunity.ie strives
to promote greater participation by older people in Irish
society and Catherine Rose, the CEO, acknowledged
recently the important role of older peoples’ participation
in society. Their contribution to sport, the arts or
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national fitness e-news
In photo L to R: Stephen Moloney & Colm O’Regan. Photo: Arthur Ellis/Press22
Bachelor of Science in Exercise &
Health Fitness (B.Sc.)
Stage 2: Health Related Activity for Children
This is a Specialist Module in Stage 2 of the B.Sc. in Exercise & Health Fitness.
Applicants who choose the B.Sc. programme may take this module as one of their
options.
RECOGNITION: 15 European Credit Transfer System (ECTS) credits towards the
Diploma/B.Sc. in Exercise & Health Fitness. The Diploma/B.Sc. are awarded by the
University of Limerick and are placed at Level 7/8 on the National Qualifications
Framework (NQF) and Level 6 on the European Qualifications Framework (EQF).
Aim
Aim:
The aim of this Specialist Module is to enable participants to gain a specialist
qualification in planning and leading safe, enjoyable and effective health related
activity sessions to children aged 4-12 years. It is envisaged that these p h y s i c
a l activity programmes will take place in gyms, leisure centres and in community
environments such as After- School Centres and Summer Camps.
Module Details
This Module will take place over three days contact time followed by assigned
work experience and private study.
All participants will also be required to complete a work experience report.
The Final Practical Summative Assessment will involve submission of a DVD
showing practical teaching/instructional ability and the Summative Written will
be on-line format.Entry
Entry Requirements
Requirements
- Please refer to-
Please refer to www.ncefinfo.com
Course Venue, Dates, Fees and Application
Cours
Course Venue: University of Limerick Campus
Contact Dates:
Friday 15th February 2013 (2pm-8.30pm)
Saturday 16th February 2013 (9-5pm)
Sunday 17th February 2013 (9-5pm)
Submission of DVD for Final Assessment: April 2013
NCEF Head Office,
PESS Building,
University of Limerick,
Castletroy, Limerick
t : 061-202829
F: 061-335911
e: [email protected]
www.ncefinfo.com
Provisional Fees:
1. *FPI Members: €680.00. Non-Refundable Deposit:€475.00 Balance due one
week prior to module commencement €205.00
2. NON FPI Members: €735.00. Non-Refundable Deposit:€475.00 Balance due
one week prior to module commencement: €260.00
Please state your FPI number on your application form and note that once
students commence the programme all fees paid are non refundable.
*FPI Members fee includes a 15% discount. If you are not a member, join today so
you can receive a discount on NCEF courses.
Closing date for applications: 15th October 2012
The closing date for applications cannot be extended. This is to ensure students
are registered and Garda Vetted prior to course commencement.
Application: Complete the online application form or contact [email protected] for a
The Challenge
Always a lover of the great outdoors I have , over the
years been involved in outdoor sports ranging from
camogie to cross country running to kayaking , cycling
and mountaineering . At last here was an opportunity
to take on a task that would, not only be both physically
and mentally challenging but would also help raise
much needed funds for the Irish Heart Foundation
(www.irishheart.ie).
The work of the IHF involves
helping to decrease the number of deaths in Ireland
from heart disease and stroke. Promotional Campaigns such as Happy Heart at Work , Sli na Sainte ,
Action For Life and Skipathon are all part of the work
of IHF.
The Training
Since mid–Feb 2011 the preparations had been
ongoing for the big trek which was planned to take
place in following October. Having built up fitness
during the winter months in the gym and swimming
pool it was time to hit the trails. Monthly training days
with the other twenty five people that were to trek Kili
with me took us to the Wicklow Mountains, the Galtees,
the Comeraghs, the Cooleys and Carrantuohill. What
began as a group of strangers from across Ireland
with a wide age range and from all walks of life, to an
upbeat gang, always willing to help each other, amid
lots of banter and fun, despite the wind, rain and often
the sheer drudgery of the “Irish Summer “.
Alongside the IHF group training was my own group of
friends
around
Garrykennedy
and
Nenagh,
Co Tipperary who trekked the local hills with me - often
at breakneck speed, insisting that I carry at least 10 kg
on my back!!!! Keeper Hill, Silvermines Ridge , Slieve
Bearnagh and the Millennium Cross to Tountinna and
home via Coum Woods became the regular early
morning or late evening haunts. Trips with the Aonach
Ar Siul group took me to the Devils Bit, Lanigans Tower
and Knockshegowna. Summer holidays in Kerry took
in Mt Brandon, Mt Eagle and Mangerton Mountain.
Raising 5,000 Euro was also part of the challenge and
“Krack for Kilimanjaro“ took place in Larkins,
Garry kennedy on August 17th. With this as the main
event , donations from friends and family both home
and abroad, as well as a few small events, soon
brought the total to well in excess of the target.
Building physical activity and training into an already
busy life of work and family is a challenge for us all and
involves organisation and support. As well as the
training , the organisation of the gear, and ensuring
that the nutrition and hydration needs of the trek are
organised takes a lot of time and effort. Motivation
was essential to the preparation process and the
support of those who encouraged, cajoled, pushed
me on, fed me and my family, cleaned my boots, and
supported my fund in any way over the eight months
preparation period could not be underestimated.
It
had been a fantastic journey before I had even left the
country . Regardless of what was going to happen on
the “ big mountain “ the route to that moment in time
had been thoroughly uplifting and enjoyable .
Trekking was complemented with at least two cycle
trips per week, building up from 20 mile cycles to 60
miles over a six to eight week period. The so-called
“leisure group cycles“ with the Nenagh Wheelers
became gradually faster and a little more demanding
as the Summer went on. A number of cycle trips in the
Dingle Peninsula were tough but enjoyable and one of
the highlights of the Summer was walk/running the
Dingle Half Marathon in early September - on one of
the very few beautiful sunny days of the year.
national fitness e-news
19
surrounding ravines, with their micro climates and
unusual birdlife. We eventually reached our camp
late in the afternoon. This descent aided the
acclimatisation process and allowed our bodies to
adjust to the ever changing altitude.
At Last - The Trek
“Jambo!!“ This was the first greeting we heard each
morning from our Tanzanian porters as we got
ourselves up from our tents and ready for another days
trekking enroute to the summit of Kilimanjaro.
Kilimanjaro is the highest mountain in Africa and
following a long trip that involved three flights via
Heathrow, Nairobi and Kilimanjaro airports and finally
a one hour bus journey to our hotel at Arusha we had
a day to recover and finalise our gear.
Day Four
On Day Four we left camp early and our first
challenge was to climb and scramble over the
volcanic rock of the Barranco Wall. The views from
the top of the wall were simply spectacular. For the
rest of the day we made the steady climb to our camp
positioned on a ridge overlooking the south east
valley. We reached base camp late in the afternoon.
At this point two members of our group were too
unwell to continue to the summit and it was tough
task to say goodbye to them as they took a different
route to one of the lower camps. We tried to eat,
drink water and get ourselves ready for the summit
bid that night.
Day One & Two
At last on the morning of October 15th we arrived at
Machame Gate – the start of the trek. The biggest
surprise of the day was the RAIN!!! We thought we had
left that behind us in Ireland!! Our head guide Dean,
from Wales, and Team Doctor, Stuart from the UK
joined with our local guides, cooks and porters in
assuring us that this was quite unusual weather and
wouldn’t last!! Famous last words!! Having trekked
through the lush vegetation of the humid rainforest on
Day One, with its fascinating range of bird life, wild
flowers, endemic trees and insects and the added
bonus of gushing waterfalls , muddy tracks, on Day 2
we made the steep ascent up through heather and
moorland to the Shira Plateau. And yes, you’ve
guessed - it was still raining!!
Day Three
Thankfully we awoke early on Day 3 to bright sunshine
and beautiful views!! It was a chance to dry out some
of our gear and re- organise for the task ahead! By
now altitude was taking effect and as the air became
thinner with less oxygen at 3,800 metres, it was
necessary to move more slowly. “ Slowly Slowly Poley
Poley “ became the mantra of our guides and many of
us had high altitude symptoms of nausea, headaches
and loss of co-ordination . However, the spirit of the
group won through each day and the crack and banter
drove us on. There was never a time when one could
feel down for too long - always a song or a joke to keep
you going. Each evening our porters and guides sang
us into camp and we joined in their local songs and
dances - well, at least we tried.
Day Three took us east across beautiful barren moon
like landscape and around craters that scarred the
earth. We trekked always in the shadow of mighty
Kibo until reaching the Lava Tower where we stopped
for lunch. That afternoon we descended through the
The Summit
Day 5 - Our trek to the summit began just after
midnight.The feeling of moving slowly in sub – zero
temperatures on steep ground with only the light of the
moon and our head torches was so challenging that we
all recounted afterwards the things we did to keep
mentally focussed. I know I sang every song I knew in
my head!! . Believe me - there were a few prayers said
too! Day break came around 6 a.m. and it truly took
my breath away. The latter part of this trek was a long
and gruelling trudge upwards through scree to reach
Stella point at the crater rim. After a short rest we made
our final traverse to Uhuru Peak, the highest point on
the African continent at 5896m. at 7.50 a.m. on Oct 19th.
Two more members of the group had no option but to
turn back enroute to the summit due to the effects of
altitude.
national fitness e-news
20
For those of us who were lucky enough to make it , the
emotion of finally reaching the summit ,the views of
glacier , the feeling of being above the clouds , of
remembering why we had taken on this challenge ,
many of us doing it in personal remembrance of lost
loved ones, imprinted memories in our minds which
will never be forgotten .
On the summit one feels the incredible pressure of
oxygen deprivation and the body systems can
deteriorate fast so after a few photos it was time to
descend back to base camp, which, in itself was a
gruelling task as the sun rose higher in the sky and
gave way to heat, dehydration and sheer exhaustion.
One member of our party took a fall and was
stretchered off the mountain for eight hours by six
porters to an awaiting ambulance. Luckily her injury
was not serious – a sprained ankle that would certainly
heal in due course.
was humbled by the dedication and work of those who
run the orphanage, often with literally the most basic of
food, clothes and resources at their disposal and I
couldn’t help thinking that the mountain they climbed on
a daily basis to look after these children was far higher
and tougher than the Kilimanjaro that I had just
completed. (Please see www.tirnanogorhphanage.com
for further details).
We arrived back in Dublin airport on Saturday night, Oct
22nd following a night on the floor in Nairobi airport due to
a flight cancellation.
After a few hours rest at base camp we trekked for a
further five hours down to Millennium Camp and to our
last night under canvas. Sleep came quickly that night
and I can safely say that my body didn’t move for eight
hours solid – my first sound night’s sleep in a week.
Day 6 and our last morning on the mountain. Our
guides and porters put on a special singing and
dancing show for us and spirits were high as we
trekked the last six hours to the Mweka Gate. By now
our knees were screaming at us from the steep
descent and we were glad of the champagne
celebration that awaited us.
What a week! It is difficult to describe the feeling of the
first shower and a comfortable bed on return to the
hotel.
A Humbling Experience
On our last day in Arusha, myself and some other
group members visited a local orphanage for
abandoned children, aptly named Tir Na Nog by a
Kerry woman, named Louise Quill, who played a large
part in setting it up over four years ago. Thirty beautiful
Tanzanain children sang “ Irelands Call “ for us and I
Lessons Learned
Over 100,000 Euro was raised for the Irish Heart
Foundation as a result of the Kili trip. What did I learn
from the
experience? I learned that when you are
confronted with any challenge in your life , however
physically, psychologically, spiritually or emotionally
demanding, you can achieve you goal by doing adhering
to a few simple rules :
1. Set your End Goal - then break down your
timescale into Smaller Goals that are SMART
(Specific , Measurable , Achievable, Realistic,
Timebound).
2. Plan a timescale for achievement of smaller
goals and tick them off step by step as you get
closer to your end goal.
3. Ensure you have the proper ‘ tools of the trade‘ in my case it meant ensuring having good hiking
footwear, all weather gear etc).
4. Enlist the support of others - as training buddies,
to support you, and above all to keep you
focused and motivated.
5. For self- motivation, regularly visualise yourself at
your final “destination“.
6. Look after all aspects of your health (physical,
emotional, psychological) as you strive to
achieve your end goal. Only you can do this
……… Eat well, Sleep Well.
7. Last but not least - enjoy the achievement
………. Celebrate and Be Well !!
21
national fitness e-news
You Tube Video of the Trek - Click Here
http://www.youtube.com/watch?v=KOI6n1ItrSM&cont
ext=C3c7b770ADOEgsToPDskJHLNg7FLbL4Ql9rPTi
Bachelor of Science in Exercise & Health
Fitness (B.Sc.)
Stage 2: Pilates & Corrective Exercise
This is a Specialist Module in Stage 2 of the B.Sc. in Exercise & Health Fitness. Applicants who choose
the B.Sc. programme may take this module as one of their options.
RECOGNITION: 30 European Credit Transfer System (ECTS) credits towards the Diploma/B.Sc. in
Exercise & Health Fitness. The Diploma/B.Sc. are awarded by the University of Limerick and are placed
at Level 7/8 on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications
Framework (EQF).
Aim:
The aim of this specialist module is to provide Exercise & Health Fitness Professionals with skills,
knowledge and competencies to provide safe and effective professional instruction in Pilates &
Corrective Exercise. These specialists are prepared to work on a freelance basis either on a one to
one or in a group setting.
Module Details:
The module will take place over four weekends (48 hrs contact) combined with assigned
work experience, project work and private study.
Assessment will involve a practical assessment, which may include submission of a DVD and an
online written assessment.
Entry Requirements - Please refer to www.ncefinfo.com
Course Venue, Dates, Fees and Application
Proposed Course Venue: Citywest Hotel, Dublin
Contact Dates 2013:
Sat 26th & Sun 27th January Sat
9th & Sun 10th February Sat
23rd & Sun 24th February Sat
9th & Sun 10th March
Access to online assessments: 19th-22nd Mar’13
Submission of Project & DVD: Mon 2nd Apr’13
NCEF Head Office,
PESS Building,
University of Limerick,
Castletroy, Limerick
t : 061-202829
F: 061-335911
e: [email protected]
www.ncefinfo.com
Fees:
1. *FPI Members: €1040.00. Non-Refundable Deposit: €475.00 Balance due one week prior to
module commencement €565.00
2. NON FPI Members: €1140.00. Non-Refundable Deposit: €475.00 Balance due one week prior to
module commencement: €665.00
*FPI Members fee includes a 15% discount. If you are not a member, join today so you can receive a
discount on NCEF courses.
Closing date for applications: Mon 7th January 2013
Application: Complete the online application form or contact [email protected] for amailed to
you.
By Andrea S. Cullen
Introduction
When I was asked to submit a piece for this journal on
“Food for Winter”, my mind couldn’t help wandering a
little onto the broader meaning of what a strong
immune system is. If I go online to Wikipedia, then I am
told that an immune system is “a system of biological
structures and processes within an organism that
protects against disease”. Many of you may not be
aware, but I am also a pharmacist with more than 15
years experience at the coal face of winter-bug
symptoms. On the odd occasion that I do work as a
pharmacist I spend most of my day diligently
responding to requests on how to treat a cough, cold
or flu. On the rare occasion, I am asked to respond to
the more thoughtful request on how can someone
improve their immune system? This really fires me up,
so let me get to the core of the matter, an approach
that I much prefer!
Coughs
Colds
and
Cough and cold
remedies only treat
the symptoms, and
the
evidence
supporting them is,
at best, weak. Often
the risk for potential
side
effects
is
greater than the
limited
benefit,
especially in young
children. Gargling aspirin or paracetamol or sucking
medicated lozenges can however benefit a sore throat;
speak to your pharmacist.
Most pharmacies hold only a very limited stock of well
formulated nutritional supplements or herbal remedies, if
any at all. If you come down with a cold I recommend
several strategies; in brief:
1. It is vital to catch the infection at the first signs of
symptoms. These are often sneezing, tickly/sore
throat, runny nose, feeling under the weather,
headache, increased thirst, fatigue, shivers, aches
and pains, and also inability to maintain high
intensity training sessions with a perceived
increased heart rate.
2. Vitamin C as buffered Vitamin C, natural Vitamin C,
or Ester C; take several 1g doses a day up to
bowel tolerance, which may even be as high as
10,000mg. Avoid ascorbic acid as this may irritate
your stomach.
3. Elderberry extract sold most often here as Sambucol
is an excellent anti-viral.
4. Zinc gluconate lozenges may be effective to cut the
duration of symptoms.
5. If you are not already taking Vitamin D, then start
taking it.
6. Echinacea tincture or Echinacea with cat’s claw as
tincture has been documented to reduce frequency,
duration and severity of symptoms.
7. Steam inhaling (up to three times a day with the
addition of essential oils) is actually the best
treatment for a blocked sinus.
8. For overall anti-inflammatory effect consume a drink
made with freshly grated or crushed ginger, lemon
juice, cayenne pepper (good pinch!) and hot water.
Add several whole cloves and a pinch of cinnamon
for additional anti-bacterial effect OR purchase
specialist herbal teas for colds in the health store.
9. Many herbs have documented immune stimulating
or immuno-modulatory effects such as Astragalus;
Andrographis; medicinal mushrooms such as
Reishi, Shiitake, Cordyceps and Maitake; Beta
glucan, Oregano oil, Olive leaf extract, etc. I
suggest speaking to an herbalist or someone well
trained in herbal medicine to ensure appropriate
herb selection, dosage and quality of purchased
herbs. Many formulations on the shelf for general
sale are poorly formulated blends of sub-optimally
dosed herbs.
Optimal Health
So now that you know what to do in an acute situation
it is important to address the cause of why you may be
ill and how to
restore
your
suffering body to
optimal
health.
Health has been
defined by the
WHO as a state of
complete physical,
mental, and social
well-being and not
merely
the
absence
of
disease
or
infirmity.
What
does this mean? It
is important to re-
national fitness e-news
23
member that health maintenance is a dynamic process
better assessed in terms of ability to adapt to stress and
maintain physiological homeostasis. Based on what
I see in my clinic, I propose that all the following areas
at least should be addressed in order to maintain optimal health throughout the winter months.
1. Spend enough time in the sack.
Sleep is crucial for the optimal functioning of the immune system; aim
for 7-9 hours good quality sleep
every night with some of this before mid-night. And it turns out that
a healthy sex life is also good for
the immune system!
6. Move Your Body
The secret is to exercise appropriately; neither too
little nor too much. Many athletes run into problems
with their immune systems when daily training levels
are excessive and appropriate recovery is ignored.
When the adrenals are continually over-stimulated
our stress hormones cortisol and DHEA impact the
functioning of the immune system. In these situations
exercise load must be examined, recovery
prescribed, and cortisol balancing and immune
supporting nutrients and herbs recommended.
2. Get your “D”
In the absence of adequate
sun exposure, most people
need a Vitamin D supplement
of approximately 2,500 to
5,000 IU daily throughout the
winter months to maintain
optimal
blood
25hydroxyvitamin
D
levels.
Ideally have your levels
checked by the GP.
3. Cover the bases
A broad spectrum highly bioavailable multi vitamin and
mineral supplement and a high quality contaminantfree fish oil are recommended for most persons. Using
more sophisticated testing methods than in previous
studies, this was confirmed by Wienecke and Saluto
who concluded that “Today, an adequate supply of
nutrients is often unattainable solely through a
well-balanced diet, so a targeted, individually designed
dietary supplement regime is necessary” (Adv Ther.
2007 Sep-Oct;24(5):1126-35).
4. A happy gut = a happy immune system
Maintaining the correct balance of healthy bacteria and
unwanted pathogenic bacteria is crucial for the optimal
functioning of the immune system. Probiotic
supplements and foods that support a healthy gut
ecology play an important role in the functioning of the
immune system. This is currently a hot area of scientific
research.
5. Broaden Your Mind
Emotional health and the ability to
cope with stress are vital for overall health and immune system
strength. If your stress levels are
off the Richter scale evaluate
what stress can be eliminated
from your life, and learn
techniques to help you handle
how you cope with the stressful
situations that you cannot avoid.
national fitness e-news
24
7. Nourish your body
(i).
Cover the basics by ensuring that:
üBreakfast is always eaten and that protein, vegetables
and or fruit are included in this meal.
üMeals and snacks are eaten every 3 to 4 hours.
üHealthy protein is included in most snacks and meals
(fish, poultry, red meat, game meats, beans, legumes,
nuts, seeds and limited quantities of organic dairy foods)
ü6 portions of vegetables are eaten daily and one of
these portions must be green leafy vegetables.
üUp to 4 portions of colourful low sugar fruits are
consumed most days.
üCarbohydrates are wholesome, unrefined and as much
as possible are gluten free (e.g. oats, quinoa, root
vegetables, millet, amaranth, and rice).
üFat is included in your diet from nuts, seeds, avocado,
coconut, oily cold water fish, and small amounts of
organic animal fats.
üYou drink ample water and that it is of good quality
(filtered)
9. Quit the junk
This includes sugars in all forms, artificial sweeteners,
refined carbohydrates, processed and Trans fats, fried
foods, burnt foods, excess alcohol, chemical additives,
refined soya foods, and processed or non-organic dairy
products. Salt is best limited and when used choose
Himalayan or Celtic sea salt. Remember that many foods
have been subject to spraying and so ALL fruits, vegetables
and grains should be washed before consuming to remove
traces of pesticides and herbicides.
8. Include the super-foods
10. Maintain optimal PHP in the body
I believe that Mother Nature supplies us with the
answers to health in our indigenous surroundings, and
that one need not buy expensive Goji berries from Tibet
or Acai from Brazil to be healthy. So super-foods for us
mean seafood and seaweeds; dark leafy vegetables
such as spinach, cabbage, broccoli, kale and
watercress; colourful fruit such as berries (blueberries,
strawberries, blackberries and currants), plums, apples,
cherries and damsons; home-grown sprouts such as
wheatgrass, lentils, mungbeans, radish, broccoli, and
seeds; and finally onions, garlic and leeks.
An important strategy to achieve this is to include the
recommended 6 portions of veggies in your diet daily and
when possible adding in a fresh home-made vegetable juice.
Drinking electrically alkaline water is also something worth
looking into as the research is compelling.
And don’t forget all those herbs and spices that are in
your spice rack and on the window sill! These are a
veritable powerhouse of nutrients and antibacterial,
anti-viral and immune stimulating substances.
If you wish to include some other non-native foods then
I highly recommend pomegranate, rocket, avocado,
shiitake mushrooms, ginger, turmeric, walnuts,
pumpkin seeds, raw coconut and coconut oil, extra
virgin olive oil and green tea.
25
national fitness e-news
Happy Health!
Andrea Cullen is a Nutritional Therapist and qualified
Pharmacist and is based in Annacotty, Limerick. Her
specialities are Chronic fatigue syndrome, over-training
in athletes, gastrointestinal problems, environmental illness,
infertility and ante-natal care, cardiovascular disease, and
sports performance. With over 13 years experience in
the healthcare field, her philosophy is to get to the root
of the problem and address the underlying lifestyle, diet
and health problems using a comprehensive approach.
Motivating Your Clients Despite the Cold
Weather
Life is not about waiting
for the storm to pass, it is
about learning to dance in
the rain. @Inspired_Ones via
Twitter
Be Mindful
Use different routes for your walk/jog/cycle, and
practice some mindfulness. Taking in the scene of
nature as it unfolds around us becoming an
exception rather than a norm, with artificial lighting,
home entertainment and general world-weariness.
By being an active participant in this the dormant
season is fantastic for keeping our place in this world,
rather than winter happening ‘to’ us. Be a part of it!!
Breathe
The weather. We get such a lot of mileage out of the
weather here in Ireland. It’s too cold, it’s too hot, it’s
not like summer at all, it’s too mild for a proper winter.
Whatever the day brings in temperature, moisture,
humidity or cloud cover, it’s never “Just Right”.
Or maybe it is, and we’re not! The weather being
what it is, is consistent in its consistently altered
states. As Oprah would say ‘this I know for sure’.
Winter isn’t always cold and wet, icy or beautifully
snow-covered, but it’s always going to be less
temperate than summer.
So why and how do we come to realise, accept, and
perhaps even enjoy this – and keep on getting out
there and doing what we have to do?
Focus on your breathing as you move in the
outdoors, breathing in deeply through the nose,
feeling your abdomen bulge as your lungs welcome
fresh new air, notice the movement of your breath,
in, down, deep and relaxing. Notice your out breath,
slow and relaxing – float the cares and worries of
the day out into the ether with your exhalation.
The change of sunlight, the chill in the air, the mighty
roar of the stormy sea – surely there’s so much to
enjoy in all of this! If only to see ‘how fragile we are’.
Mornings
If you’re an early morning exerciser, plan your
walk/run with your buddy for day – break. Go so far
as to check the paper for the time the sun will rise,
(and the weather!), to ensure you have your face to
the east as the sun makes its appearance for the
day (you don’t want to be running west, missing the
best of the crisp hues as they spread across the
skies!).
Evenings
Or in the evening time – do the opposite, for
sun-down in winter can be every bit as spectacular
as the summer vistas we take so much time to
admire. Of course given the timing of these events
this time of year, it may just be a weekend treat to
catch the sun either side of its daily journey. Making
the added effort will be rewarded to you many times
over.
national fitness e-news
26
Clothing
Though initially cold, at this time most days have a mildness
to them so wearing the appropriate clothing is important,
and will keep you and your clients motivated and enjoying
outdoor time. Thin, multiple layers are a fabulous way of
dressing for the chilly Northerlies. And less bulk means you
can do what it is you please – from gardening, to walking
etc. without overheating.
Home Activity
For a client’s home activity, planning for active family time
is one way for them to incorporate variation, and enjoy the
outdoors as part of their programme.
Factoring family time that is active and outdoors may seem
a total impossibility. ‘Well the weather is bad, it’s cold, it
might rain….’ STOP. Get everyone layered up, and get out
those bikes, or wellies, or both. The kids won’t shrivel up
in a bit of a cold snap, and given how much more time
they’re likely spending indoors in general now, and being
transported here and there, any outdoors time is vital. Make
the trip a moving one! Kids love kicking around in the fallen
leaves, pouncing in puddles, play ball – hang the mud!
Remember for yourself what it felt like to be a carefree kid
– whatever the weather.
Nutrition
As our environment changes from season to season our
needs, physically change also. There is no rule which says,
you must exercise this way every week, every season. Or
for food the same applies. There is a very real need to
change our nutrient intake depending on the time of year.
It is natural to want lighter, perhaps more carbohydrate
based foods in Summer, with the need for protein and fats
rising in times of stress – i.e. heavy exercise, or indeed in
cold weather (think of the variation of foods between a
Mediterranean native as compared to a native Inuit).
Variety
Try out an energising class of Pilates, Yoga, or Tai Chi,
something that will energise your whole body with slow,
gentle, mindful movements.
Be in touch, body and soul with this amazing season.
Perhaps do something completely different. Bring a new
joy to winter – all is not doom and gloom. For spring is just
around the corner.
Biography:
Mary Fitzpatrick is owner and Director of Healthfitz.
Mary graduated with a BSc (Hons) Sport and Exercise
Science from the University of Limerick. She is a
qualifed Personal Trainer, CHEK Practitioner Level 2,
Nutrition and Lifestyle Coach L1, Pilates Instructor and
Golf Fitness - FitforeGolf Level 3 Therapist
Healthfitz was established to provide high quality,
professional and ground breaking one to one fitness
training for every body wanting to get more from life.
The Healthfitz philosophy is one of wholeness – our
body is a system of systems, and each must work to
their full potential in order to achieve full health and
fitness
The C.H.E.K approach is founded on this philosophy
and at Healthfitz our mission is to bring fulfillment,
vitality and health to our clients – and the community
at large.
You can contact Mary at www.healthfitz.ie
Circuit Training Cards
The need for warm, comforting food is in your head at this
time of year. And your head in this case is leading you in
the correct direction. In Chinese Medicine, particular foods
are incorporated into meal preparation in order to support
the body and its systems with the varying challenges of the
weather, work and life stress.
This ancient wisdom is also very real in our own culture.
Take some time to jot down the foods and meals our
mothers served up to us, or her mother served to her when
the chill of winter stole in. Think of the warming soups,
stews, broths, with good quality proteins (meat fish egg etc.)
and fats (organic produce will contain high quality fats), as
opposed to salads and sandwiches – if at all possible.
LME, Aerobic and Anaerobic Exercises
Order on-line or by post
27
national fitness e-news
www.circuitcards.net
Bachelor of Science in Exercise & Health
Fitness (B.Sc.)
Stage 3: Tutor Education
The NCEF Tutor Education stage of the B.Sc. offers individuals the opportunity to research, study
and practice at an advanced level in the area of Exercise & Health Fitness. Participants who are
successful at this stage will be awarded the Diploma in Exercise & Health Fitness from the University
of Limerick and are eligible to apply for entry onto Stage 4 B.Sc. in Exercise & Health Fitness.
AWARD: 180 ECTS Credits towards the Diploma in Exercise & Health Fitness (DEHF). The DEHF is
awarded by the University of Limerick and is placed at Level 7 on the National Qualifications
Framework (NQF) and Level 6 on the European Qualifications Framework (EQF).
Stage 3 Details: Tutor Education. The Tutor Education - Strand 1 of the DEHF is offered every alternate
academic year. The course is offered mainly at the University of Limerick campus and runs from
September to April inclusive. There is one full weekend per month and with a residential week. Selected
weekends may be located at venues other than the UL campus.
Aim:
To provide experienced Exercise & Health Fitness Professionals with the skills, knowledge and
competencies to carry out the functions of a tutor at Stages 1 (CEHF) and Stage 2 (Specialist Modules)
of the Diploma in Exercise & Health Fitness (DEHF).
Entry Requirements - Please refer to www.ncefinfo.com
Course Venue, Dates, Fees and Application
Course Venue: University of Limerick
Contact
2012
Sat.
Sat.
Sat.
Sat.
Sat.
Dates:
6th Oct & Sun 7th Oct 2012
Oct 20th & Sun. 21st Oct 12
3rd Nov & Sun. 4th Nov 2012
24th Nov & Sun. 25th Nov 12
8th Dec & Sun. 9th Dec 10
2013
Sat. Jan 13th & Sun. 13th Jan 2013
Sat. Jan 26th & Sun. 27th Jan 2013
Sat. Feb 23rd & Sun. 24th Feb 2013
Sat. Mar 23rd & Sun. 24th Mar 2013
NCEF Head Office,
PESS Building,
University of Limerick,
Castletroy, Limerick
t : 061-202829
F: 061-335911
e: [email protected]
www.ncefinfo.com
Provisional Fees:
1. *FPI Members: €2,891.00. Deposit of: €975.00 on acceptance. 2nd Instalment of: €1441.00 due
a minimum of one week prior to programme commencement date and the balance of €475.00 due
before the second contact weekend.
2. Non-FPI Members: €3115.00. Deposit of: €975.00 on acceptance. 2nd Instalment of: €1665.00
due a minimum of one week prior to programme commencement date and the balance of €475.00
due before the second contact weekend.
*FPI Members fee includes a 15% discount. If you are not a member, join today so you can receive
a discount on NCEF courses.
Closing date for applications: 30th April 2012
Application: Complete the online application form or contact [email protected] for emailed to
you.
Bachelor of Science in Exercise & Health
Fitness (B.Sc.)
Stage 3: Practitioner Education
The NCEF Practitioner Education stage of the B.Sc. offers individuals the opportunity to research,
study and practice at an advanced level in the area of Exercise & Health Fitness. Participants who are
successful at this stage will be awarded the Diploma in Exercise & Health Fitness from the University
of Limerick and are eligible to apply for entry onto Stage 4 B.Sc. in Exercise & Health Fitness.
AWARD: 180 ECTS Credits towards the Diploma in Exercise & Health Fitness (DEHF). The DEHF is
awarded by the University of Limerick and is placed at Level 7 on the National Qualifications
Framework (NQF) and Level 6 on the European Qualifications Framework (EQF).
Stage 3 Details: Practitioner Education. The Practitioner Education - Strand 2 of the DEHF is offered
every alternate academic year. The course is offered mainly at the University of Limerick campus
and runs from September to April inclusive. There is one full weekend per month and with a
residential week. Selected weekends may be located at venues other than the UL campus.
Aim:
To prepare Exercise & Health Fitness Professionals to work in supervisory/business /management
roles in the industry coupled with advanced competencies in a broad range of areas.
Entry Requirements - Please refer to www.ncefinfo.com
Course Venue, Dates, Fees and Application
Course Venue: University of Limerick
Contact Dates:
2012
Saturday 6th Oct 2012
Saturday 20th Oct 2012
Saturday 3rd Nov 2012
Saturday 24th Nov 2012
Saturday 8th Dec 2012
2013
Saturday 13th January 2011
NCEF Head Office,
PESS Building,
University of Limerick,
Castletroy, Limerick
t : 061-202829
F: 061-335911
e: [email protected]
www.ncefinfo.com
Provisional Fees:
1. *FPI Members: €2,068.00. Deposit of: €975.00 on acceptance. 2nd Instalment of: €618.00 due
a minimum of one week prior to programme commencement date and the balance of €475.00 due
before the second contact weekend.
2. Non-FPI Members: 42200.00. Deposit of: m975.00 on acceptance. 2nd Instalment of: m750.00
due a minimum of one week prior to programme commencement date and the balance of m475.00
due before the second contact weekend.
*FPI Members fee includes a 15% discount. If you are not a member, join today so you can receive
a discount on NCEF courses.
Closing date for applications: 30th April 2012
Application: Complete the online application form or contact [email protected] for amailed to
you.
Adding life to years and years to life
Social entrepreneurs bring their custom-made physical activity
programmes to Ireland
Introduction
Siel Bleu, the non-profit organisation founded in France
14 years ago, has arrived in Ireland. With the demands
of an ageing Irish population placing additional strains
on an already strained health service, Siel Bleu has
anticipated the need for its services in Ireland, and has
begun rolling out its preventive care programmes for
older people whose health is compromised due to an
inactive lifestyle or as a result of medical complications,
including surgery, hospitalisation or illness. Older and
vulnerable people who participate in Siel Bleu
programmes can offset the risks of accidents and
illnesses, and increase their quality of life.
Adapted Physical Activity
Each year Siel Bleu delivers more than 120,000 hours
of specially adapted physical activities across France.
By 2008, demand for
Siel Bleu’s services
had risen by 70%,
proving
that
its
adapted
physical
activity was gaining
credibility
as
an
illness prevention tool.
Fiona Foley is Siel
Bleu’s Director in
Ireland; its offices
based in Dublin: "We
pride ourselves on
our integrated model of preventive care. We use
specially adapted physical activities to provide
participants with physical, social and behavioural
benefits", she says.
"Our highly skilled trainers design specific programmes
which promote increased independence,
well-being
and autonomy through exercises, such as moderate to
strong gymnastics and fall prevention techniques. Siel
Bleu can also cater for special pathologies such as
cardiovascular
Disease,
Parkinson’s
Disease,
Alzheimer’s Disease and Type 2 Diabetes."
Pilot Study
When Siel Bleu first established the organisation in
Ireland in 2010 it carried out a pilot study, an initiative
which received financial support from the Community
Foundation of Ireland. 70 nursing homes applied to
participate in the pilot study; three nursing homes were
selected. Relevant participant information was gathered
for each group. Assessments were made of each older
person’s physical needs, abilities and goals, after which
a customised exercise programme was designed for
each participant. “The individual approach and
adaptability of the programme is the key to success”,
says Fiona Foley.
The Session
A typical Siel Bleu individualised exercise session lasts
approximately one hour, thus allowing time for the
trainer to develop a working relationship with each
participant, and enabling the trainer to carefully guide the
individual through any exercise they are having difficulty
with.
Feedback
The feedback from the participating residents and staff in
TLC Nursing Home in City West; Bloomfield Care Centre
in Rathfarnham; and Elm Green Nursing Home in
Castleknock, Dublin has been very encouraging and
further demonstrates the value of Siel Bleu’s programmes.
“It really is so positive, and the specific improvements in
each individual are immediately evident. The Siel Bleu
exercise programme has earned huge respect among
the members of our nursing home group. Your trainers
do a fantastic job, and are an absolute credit to Siel Bleu”,
notes Imelda Burke, Director of Nursing at TLC City West,
Dublin.
Catherine Keogh, Senior Occupational Therapist at
Bloomfield Care Centre is equally positive: “The residents
here have greatly benefitted from the Siel Bleu
programme over the last six months. The instructors’
enthusiasm is infectious and, through exercise, our
nursing home residents have grown in confidence, have
improved their fitness levels, and continue to enjoy the
social aspect of group activities. Most importantly, they
have lots of fun. The Siel Bleu programme has been a
valuable addition to our activity programme.”
Evaluation Methods
Using accredited Siel
Bleu evaluation methods,
the
pilot
study
demonstrated evidence
of significant beneficial
outcomes, such as an
increase in individuals’
strength, flexibility and
balance, in addition to
motivation and social
interaction. As a result of acquiring higher levels of
autonomy, participants are increasing both their
confidence and their social connections. Not only do
nursing home staff members observe positive changes
in the residents, they also learn about the effects of
adapted physical activities, and are particularly
appreciative of the fact that residents’ improved level of
independence results in freeing up valuable time for the
nursing of other patients who are bedbound or too ill to
participate in physical activities.
If you wish to avail of Siel Bleu’s tailored service and
benefit from its proven effects, please contact Fiona
Foley at Siel Bleu Ireland, 18 Eustace Street, Temple
Bar, Dublin 2 by phone: 087 9361646 or email:
[email protected]. Website: www.sielbleu.ie
national fitness e-news
30
Bachelor of Science in Exercise & Health
Fitness (B.Sc.)
Stage 2: Personal Training
This is a compulsory Specialist Module in Stage 2 of the B.Sc. in Exercise & Health Fitness.
RECOGNITION: 30 European Credit Transfer System (ECTS) credits towards the Diploma/B.Sc. in Exercise
& Health Fitness. The Diploma/B.Sc. are awarded by the University of Limerick and are placed at Level 7/8
on the National Qualifications Framework (NQF) and Level 6 on the European Qualifications Framework
(EQF).
Aim:
The aim of this module is to provide participants with the skills, knowledge and competencies to provide
one-to-one physical activity/ fitness training to adults with varying abilities, needs and goals in a variety
of environments.
Module Details:
The module will take place over four weekends with assigned private study and an additional day
for final summative assessments.
48 contact hours.
Participants will also be required to carry out assigned work experience which includes a detailed project
and submission of a short dvd.
Entry Requirements - Please refer to www.ncefinfo.com
Course Venue, Dates, Fees and Application
ourse Venue: Citywest Hotel, Dublin
Contact Dates:
Sat 8th & Sun 9th Sept 2012
Sat 22nd & Sun 23rd Sept 2012
Sat 13th Oct & Sun 14th Oct 2012
Sat 3rd Nov & Sun 4th Nov 2012
Submission of Project & DVD: Mon 23rd Novr 2012
Final Summatives: Sat17th Nov 2012
NCEF Head Office,
PESS Building,
University of Limerick,
Castletroy, Limerick
t : 061-202829
F: 061-335911
e: [email protected]
www.ncefinfo.com
Fees:
1. *FPI Members: €1040.00. Non-Refundable Deposit: €475.00 Balance due one week prior to module
commencement €565.00
1. NON FPI Members: €1140.00. Non-Refundable Deposit: €475.00 Balance due one week prior to
module commencement: €665.00
*FPI Members fee includes a 15% discount. If you are not a member, join today so you can receive a
discount on NCEF courses.
Closing date for applications: Mon 27th August 2012
Application: Complete the online application form or contact [email protected] for a
form to be posted or e-mailed to you.
A Register of Exercise & Health Fitness
Professionals in Ireland
Fitness Professionals Ireland (FPI) –is a not-for-profit, public register
which recognises the qualifications and expertise of fitness
professionals in Ireland. FPI fully meets the professional standards
criteria required by the European Health and Fitness Association
(EHFA) which oversees EREPS. FPI aims to provide the highest
possible standard of services and benefits to all its members.
1. Directory of Memberships
(Please note these directories are
temporary until the new directory software is installed):
FPI Members - Please click here
FPI/EREPS Members - Please click here
2. Benefits of FPI Membership - click here
3. To join or renew membership of FPI - Please click here
For all FPI queries, please contact
[email protected]
or phone 061-202829
ereps
European Register of Exercise Professionals
national fitness news 21