december 2009

CONTENT

PT news & research

‘Runner’s knee’ caused by weak muscles
Recent research has suggested that the condition known as ‘runner’s knee’ may be caused by weak muscles.

Study co-author Darin Padua, associate professor of exercise and sport science at the University of North Carolina, said the results of the study indicated that individuals who develop the condition tend to have weaker quadriceps and hamstrings; ‘As a result, they don't bend their knees as much when doing tasks, such as running or jumping. That means the contact area between the kneecap and the femur is smaller, so pressure is focused and pinpointed on a smaller area’.

This results in patellofemoral pain syndrome, also often called ‘runner's knee’, which affects approximately 25 per cent of physically active people. Runner's knee can lead to osteoarthritis.

The study involved 1,600 US Naval midshipmen. Forty of these study subjects (24 women and 16 men) developed runner's knee over a period of several years. The researchers noted that those with weaker hamstring and quadriceps muscles, flattening of the arches in the foot (navicular drop) and less flexible knees had much higher likelihood of developing the condition.

Source: American Journal of Sports Medicine

Body fit, brain fit
A Swedish study has supported previous findings linking cardio fitness to brain prowess – but this time has focused on the importance of the link in youth.

For the extensive study, involving over 1.2 million Swedish men born between 1950 and 1976, researchers compared data taken from the point at which the men were compulsorily conscripted into the army (at the age of 18), with data relating to their socioeconomic status, how many siblings they had and their previous academic performance.

Over 250,000 of the subjects were sibling pairs and upwards of 3,000 of these were twins.
The research found an association between higher levels of cardiovascular fitness and higher intelligence. No correlation was found between strength and brain power. The researchers said that the findings indicated that those who are physically fitter when they are young could be helping themselves to gain grades at school, which would lead to greater overall success later in life.

Senior study author H. Georg Kuhn, professor for regenerative neuroscience at the Centre for Brain Repair and Rehabilitation, Institute of Neuroscience and Physiology, University of Gothenburg in Sweden, said that doctors ‘have known the principal idea for 3,000 years: A healthy mind lives in a healthy body. We are aiming at politicians and educators who decide on academic curricula and budgets and how sport fits into the picture of academic success’.

It was also discovered that environmental factors, rather than genetics, played a greater role in forging the link between physical and mental fitness. By studying the data pertaining to the many pairs of twins in the study, the researchers were able to determine that environmental factors constituted 80 per cent of the link, and genetics less than 15 per cent.

Dr Suzanne Steinbaum, a preventive cardiologist at Lenox Hill Hospital in New York City and a spokeswoman for the American Heart Association, said ‘This gets back to empowerment. You can't determine that exercise or eating well isn't going to help you because of your genetic background. This is showing you that, regardless of genes, what you choose to do and how you choose to live can make a difference’.

Although studies into the mind-body fitness link have been carried out before, this is the largest study to investigate the relationship during the formative years of youth; ‘Young adulthood is the time span in which important behavioural habits and cognitive functions are shaped. It is the period when academic performance has the biggest impact on the future life’ said Kuhn.

Source: Proceedings of the National Academy of Sciences & HealthDay News

Mid-life physical activity linked to osteoarthritis
A recent study has found that middle-aged ‘weekend warriors’ who take part in higher impact physical activity may be increasing their chances of suffering internal knee damage – which could potentially lead to osteoarthritis.

Osteoarthritis is the most common form of arthritis, and comes about when cartilage in joints deteriorates, causing bones to rub against each other.

MRI scans of the knees of 236 study subjects aged between 45 and 55 years were examined by radiologists. The group comprised 100 men and 136 women, all of whom provided data on their levels of physical activity. This data was used to determine their classification as participants in high, medium or low-level activity.

The knee injuries were found to occur in individuals who had a healthy weight and who had displayed no previous symptoms. These injuries were more severe and frequent in those classified as having high activity levels, such as exercise, playing sport and vigorous housework and gardening. The researchers did note, however, that those who took part in lower-impact activities such as cycling and swimming could be benefiting their joints.

The co-author of the study, Dr Christoph Stehling, a research fellow in the radiology and biomedical imaging department at the University of California, San Francisco, said ‘This study and previous studies by our group suggest that high-impact, weight-bearing physical activity, such as running and jumping, may be worse for cartilage health. Conversely, low-impact activities, such as swimming and cycling, may protect diseased cartilage and prevent healthy cartilage from developing disease’.

Commenting on the study, Dr Joseph Guettler, an orthopedic surgeon and sports medicine specialist at William Beaumont Hospital, Michigan, said that the findings indicated ‘the importance of low-impact aerobic activity, especially in knees that are ageing and may not be as resilient as they used to be’ and likened small cracks and fissures in the knee to potholes in the road which can become large holes as they are repeatedly driven over.

Source: HealthDay news

‘Sit and reach’ test indicates cardio health
The classic ‘sit and reach test’ for measuring flexibility may also be an effective method of gauging cardiovascular fitness, according to new research.

Cardiovascular disease is often preceded by arterial stiffness, and the new findings drew a parallel between increased flexibility and lower levels of arterial stiffness in middle-aged and older study subjects.

For the study, in addition to measuring how far 526 adults aged between 20 and 83 (regular weight and non-smokers) could reach, researchers measured subjects' blood pressure and gathered other data relating to their endurance and cardiovascular systems.

Study co-author Kenta Yamamoto, of the University of North Texas and the National Institute of Health and Nutrition in Japan, said ‘Our findings have potentially important clinical implications because trunk flexibility can be easily evaluated. This simple test might help to prevent age-related arterial stiffening …these findings suggest a possibility that improving flexibility induced by the stretching exercise may be capable of modifying age-related arterial stiffening in middle-aged and older adults. We believe that flexibility exercise, such as stretching, yoga and Pilates, should be integrated as a new recommendation into the known cardiovascular benefits of regular exercise’.

Source: American Journal of Physiology - Heart and Circulatory Physiology

Group Exercise, Mind Body News

Yoga boost for heart
Those who practice yoga have higher heart rate variability than non-yoga practitioners, a recent study has shown.

Heart rate variability (HRV) is used as a measure of hearth health, as it is typically higher in healthy individuals.

In the new study conducted by Ramesh Kumar Sunkaria, Vinod Kumar and Suresh Chandra Saxena of the Electrical Engineering Department, at the Indian Institute of Technology in Uttrakhand, India, the HRV of 42 non-yogic male study subjects, and 42 experienced practitioners were measured using electrocardiograms (ECG). All subjects were between 18 and 48 years of age.

The team reported that in their preliminary study, a strengthening of parasympathetic (vagal) control was evident in subjects who regularly practiced yoga. This measurement is indicative of a higher degree of autonomic control over heart rate, which equates to a healthier heart.

It is theorised that yoga could assist heart health through its combination of breathing exercises, stretching, postures, meditation and relaxation.

Source: International Journal of Medical Engineering and Informatics

G'Day to all Group Ex Instructors!
With the holiday festive season around the corner, chances are the month of December brings with it plans to take time off from teaching and being away from the podium stage and microphone. As the end of the year approaches, some of us might also take this occasion to reflect on the year that has been in terms of our teaching, work, family, colleagues and friends, and to unfold our plans for the coming year. In the true spirit of the season, I would like to wrap up this year's Top Tips with 12 wish list items I would want for you and for all instructors, teachers and educators of group fitness.

Make your classes and presentations in 2010 stand out bigger and better for your members and yourself.
Become a better instructor in 2010 than you were in 2009!
Acquire a brand new skill – be it a workout program, teaching technique, management system, choreography creation, learning a dance-genre or communication skill development.
Make a new contact in your industry – local, interstate and overseas. Network yourself!
Keep the fire and passion in the work you do, ALIVE and KICKING.
Inspire someone! Motivate someone towards a positive change for themselves.
Attain new music collection that is sure to keep your classes jam-packed all-year round.
Transform a novice member to a healthy and capable exercise enthusiast through your teaching and classes.
Teach and lead a group fitness class to a massive community group – charity events are ideal.
Learn from your mistakes, not to repeat them (I am no exception to this!).
Embrace your weaknesses and turn them into strengths for 2010.
Keep yourself, family, class members and colleagues, healthy and happy!

Ho Ho Ho! Merry Christmas and a prosperous New Year!

Until 2010 eNews, stay healthy and happy to ya all Groovy and Inspiring Group Ex Instructors and Managers!

Chasse'ing out (of 2009)... Kinnie Ho

Nutrition News

Salt linked to stroke
A new review which looked at the diet and health of over 170,000 people has backed up previous claims about the negative effects to health of excessive salt intake.

The link between higher salt intake and high blood pressure has been known for some time, but the findings of the new review have shown that elevated levels of salt in the diet translate to a markedly increased chance of the development of cardiovascular disease and stroke.

Thirteen existing studies that assessed the relationship between salt and cardiovascular disease and stroke were analysed. It was discovered that a relatively small difference in the daily intake of salt (a difference of five grams) equates to a 23 per cent difference in the incidence of stroke and a 17 per cent difference in cardiovascular disease. However, although five grams may appear to be a small amount, when comparing the quantities of salt consumed in different parts of the world to the World Health Organisation (WHO) recommended daily amount, it is clear that five grams is actually quite a large difference. The WHO recommends a total daily intake of five grams of salt, whereas the average amount consumed by Westerners is 10 grams.

The research team made the estimation that an international reduction of salt intake, to the advocated five grams per day, could lead to the prevention of a million stroke deaths and three million cardiovascular disease deaths annually.

Source: British Medical Journal online

Ease pain with Brazilian mint
Researchers in the UK have reported that a naturally occurring medicinal herb called Brazilian mint may be as effective as some synthetic drugs at relieving pain.

Although the herb hyptis crenata has long been used by traditional Brazilian healers to treat fever, flu, stomach complaints and headaches, the study from Newcastle University is the first to provide proof of its pain-relieving properties.

The experiments for the study were carried out using mice as subjects, and involved the herb being administered as mint tea – its usual method of ingestion. The results showed the hyptis crenata to be as effective at relieving pain as a synthetic aspirin-style drug.

Study leader Graciela Rocha said; ‘What we have done is to take a plant that is widely used to safely treat pain and scientifically proven that it works as well as some synthetic drugs. Now the next step is to find out how and why the plant works’. The scientists also plan to undertake further trials on human subjects.

Source: Newcastle University

Vitamin D may reduce melanoma risk
Recent research has indicated that higher levels of vitamin D may help reduce the severity of skin melanomas – findings which Australia, with its high levels of skin cancer, should take note of.

Study co-author Dr Julia Newton-Bishop, a dermatology professor at the University of Leeds in the UK, said ‘Although avoiding sunburn is very important in order to prevent melanoma, it is also important to avoid becoming deficient in vitamin D. This is especially important for melanoma patients in whom low vitamin D levels appear to be harmful’.

The medical records of 872 people with melanoma were studied by the researchers, who then attempted to identify a relationship between levels of vitamin D, severity of lesions and the chances of surviving without a relapse. Higher levels of vitamin D in the body were associated with less severe (thinner) lesions and a lower relapse rate.

Newton-Bishop commented, ‘The research suggests that low levels of vitamin D allow the melanoma tumours to grow better and, therefore, to be more of a threat to the patient’.

Source: Journal of Clinical Oncology

Healthy food a casualty of tight food budgets
Tough times have seen shoppers seeking cheaper meal options but they may be forgetting about their cholesterol and heart health in their efforts to save a few dollars. While some heart-healthy foods may cost a little more, they give proven health benefits and therefore offer good value.

A re-think of the foods we buy in terms of heart health benefits is required as trends suggest we are actually buying more unhealthy food. Fast food restaurants selling burgers, fries, pizza and fried chicken are experiencing growth. Even the trend towards home cooking seems to be forgetting about heart heath. Saturated-fat rich butter and cream were among the fastest growing categories in 2008, while cheese, biscuits, snack foods and cakes were also among categories in growth. All these foods are likely to increase cholesterol when eaten in excess.

While unhealthy food might save a few cents now, this is false economy when the cost of poor heart health in the future is taken into consideration. The Heart Foundation says poor diet and high cholesterol are major preventable risk factors. Fifty per cent of Australian adults have cholesterol over 5.5 and this statistic has not improved in 20 years.

Dr Andrew Binns, president of the Australian Lifestyle Medicine Association (ALMA) and a strong advocate of lifestyle change to maintain heart health, said; ‘The right diet is absolutely vital for people affected by cholesterol. Foods high in saturated fat and trans-fat are bad for cholesterol, while plant sterol-enriched foods are very helpful. Other foods to include for a healthy heart are healthy oils and spreads, vegetables, fruits, grains, nuts and fish. Although some of these heart-healthy foods may cost a little more, they offer great health value. Plant sterol spreads are a good example: they are proven to lower cholesterol absorption and recommended for people with cholesterol concerns’.

In addition to plant sterol spreads, such as Flora pro-activ Other heart-healthy foods people often perceive as expensive are fresh fruit and vegetables. Their health benefits are well known and as the following table demonstrates, a closer inspection of their price per kilogram shows they are better value than many people realise.

Price per kilogram comparison

Fresh fruit and vegetables	less healthy foods
Supermarket brand baking/roasting potatoes $2/kg	leading brand take-away French fries $35/kg
Sweet corn $4.00/kg	leading brand corn chips $16.30/kg
Red Delicious apples $5/kg	leading brand chocolate bar with caramel & nougat $36/kg

Healthy foods must take priority in the grocery basket for long term health and wellbeing. Even if they cost a little more, foods with proven health benefits are worth it.

References

The two largest players – McDonalds and Yum! Restaurants have reported sales growth in 2009. Australian Food News. McDonald’s sales growth slows, Australia still strong. Available at URL http://www.ausfoodnews.com.au/2009/09/10/mcdonalds-sales-growth-slows-australia-still-strong.html Accessed 9 Oct 2009
Australian Food News. Available at URL http://www.ausfoodnews.com.au/2009/10/07/kfc-owner-sees-profit-soar.html KFC owner sees profits soar. Accessed 9 Oct 2009
Nielsen Australia. The Grocery Report 2008. Available at URL http://au.nielsen.com/site/documents/nielsengroceryreport2008.pdf Accessed 9 Oct 2009
Heart Foundation(Australia). Cardiovascular disease statistics. Available from URL http://www.heartfoundation.org.au/Heart_Information/Statistics/Pages/default.aspx Accessed 12.10.09
Australian Institute of Health and Welfare (AIHW). High blood cholesterol. Available at URL http://www.aihw.gov.au/riskfactors/cholesterol.cfm accessed 21 April 2009
Australian Institute of Health & Welfare (AIHW) 2004. Heart, stroke and vascular diseases – Australian facts 2004. Available from URL http://www.aihw.gov.au/publications/index.cfm/title/10005 Accessed 9.10.09

Source: Publicis Life Brands

Club Corner

Help shape the future sport and recreation workforce
Service Skills Australia (SSA) has published a scoping report outlining its vision for a nationwide workforce development strategy for the sport and recreation sector, and is calling for industry feedback.

Kit McMahon, SSA’s general manager said; ‘The sport and recreation industry needs to work together to ensure it has access to appropriately skilled staff in the future. This document is an important first step to achieve this. Earlier this year, Service Skills Australia, in liaison with the sport and recreation industry in each state and territory, identified the key issues, ideas and outcomes that would need to be reflected in a workforce development strategy for the industry’.

‘Industry agreed that the strategy should lead to people across industry being appropriately skilled, able and motivated to contribute to the growth and development of a productive and sustainable sport and recreation industry which enriches the wellbeing of the wider Australian community’ McMahon concluded.

In February 2009, SSA released the Sport, Fitness, Community and Outdoor Recreation Environmental Scan 2009 – a research document developed for the industry by the industry that outlined the trends affecting the sport and recreation sectors now and into the future. The scan (available at www.serviceskills.com.au) also set out the key goals and needs in the area of skills and labour. Consequently, a number of focus areas have been identified to form a framework from which to develop a robust workforce development strategy.

The framework was communicated to industry across Australia and further consultation resulted in a number of recommendations outlined in the new scoping report. Chief amongst these recommendations is the suggestion of what a successful workforce development strategy should look like.

The paper states that these indicators of success will include a clear set of goals on leadership at the sector and industry level and within business itself; a work environment that celebrates and draws upon the diversity and work preferences of a wide variety of participants; a workforce planning process that is robust, proactive and based upon sound principles and resources; an environment where providers are understanding of and responsive to sector needs, with strong partnerships existing between the parties; training that is valued by organisations and accessed by the working community at large; an environment where there is equity of opportunity for all those who work and participate in the sector, particularly volunteers; and a well trained and qualified community of workers keen and interested in developing a career in the sport and recreation sector.

Service Skills Australia is now calling for the sport and recreation industry to provide feedback on the recommendations outlined in the scoping paper. Specifically, it is asking for the sector to review and ratify the recommendations, identify how they can be implemented and establish the criteria for implementation. This may require consideration of matters such as priority, delivery timeframes, and the complexity and capacity of the sector to deliver. This feedback will enable Service Skills Australia to again work with the industry to develop a nationally-agreed workforce development strategy.

The scoping report is available to read at www.serviceskills.com.au/srworkforce.

Feedback can be submitted via an online form. Alternatively, written submissions can be sent to the Project Manager, Alastair Wilson, via email (awilson@serviceskills.com.au) or in hard copy to Service Skills Australia, Level 10, 171 Clarence Street, Sydney, NSW 2000.

Service Skills Australia is the Industry Skills Council for the service industries. Skills councils are the recognised national bodies providing advice on industry training and skills development needs to government and industry.

Source: Service Skills Australia

US clubs weathering storm and poised for 2010 growth
The International Health, Racquet and Sportsclub Association (IHRSA) announced the release of the 28th edition of the annual Industry Data Survey (IDS) and the accompanying publication, the 2009 IHRSA Profiles of Success; a detailed synopsis of the annual performance of leading clubs within the health and fitness club industry.

The 2009 Profiles of Success is based upon 2008 data provided voluntarily by leading IHRSA member clubs in the United States and Canada through a detailed online survey. The report provides financial and operating performance metrics for several types of commercial health and sports clubs and describes the overall state of the industry in 2008. Analysis of health club consumer participation and demographics is also included.

Long thought to be a recession-resilient industry, North American fitness clubs held solid ground in 2008. In the U.S. and Canada, health club revenue totalled $21.2 billion and over 33,000 facilities served over 50 million members. From 2007, revenue increased by nearly four per cent and membership grew by over 10 per cent. In the US alone, members attended their clubs an average of 101 days per year, indicating the industry’s ability to help consumers ‘sweat away’ concerns and worries from the current economic recession.

‘The commercial fitness club industry has achieved impressive growth and is poised for continued success’ said Melissa Rodriguez, IHRSA research manager; ‘This report provides a comprehensive outlook for the future of the industry as it endures and thrives in the current economic climate’.

Source: IHRSA

NZ Club wins sales and marketing award
The Sales and Marketing Institute of New Zealand (SMINZ) recently presented the CEO of Club Physical, Paul Richards, with the NZ Marketing Professional of the Year award.

The judges were impressed by the professionalism of the marketing and its theme which, in one of the promotions reviewed, lead to NZ$8,262 being presented to World Vision for its Myanmar relief project.

‘We were blown away and completely surprised by receiving this award. It’s already had a positive effect on me and the team. We are extremely motivated to continuously improve and also to look out for more opportunities to help others including World Vision’ said Paul.

SMINZ is a non-profit professional organisation for people involved in sales and marketing. Its members come from the sectors of management, banking, finance, insurance, training providers, market research and communications among others. The judging of the awards is completed by a peer group of SMINZ members, sponsors and SMINZ Board members.

Source: Club Physical

Announcements

Cole Classic 2010
One of Australia's longest running and most prestigious ocean swims, the 27th annual Cole Classic is back again in 2010.

On Sunday 7 February thousands of swimmers will gather at Manly, NSW to compete in either a 1km or 2km swim. This iconic event is a challenge for people to swim a reasonable distance through the surf, taking courage and determination. Held in conjunction with the Manly Life Saving Club, The Sydney Morning Herald Cole Classic is a great event for every aspiring swimmer.

Both the 1km and 2km swims will start from Shelly and finish at Manly Beach. All finishers will receive a commemorative medal with the famous Cole plates awarded to category winners and place getters.

Due to anticipated demand and in order to ensure appropriate preparation time for all competitors and organisers, entries will not be taken on the day. All entrants are encouraged to sign-up for the http://www.everydayhero.com.au/event/cole_classic10 and get swimming for a good cause. You can choose from over 300 charities to support, with the highest fundraiser wining a trip for two to the Fiji Ocean Swim.

Source: The Sydney Morning Herald

Malabar to Little Bay Stockland Challenge Swim
Taking place on Sunday 21 February 2010, the Malabar to Little Bay Stockland Challenge swim is a fundraiser for Rainbow Club Australia.

Swimmers start from Malabar Beach and head out on a long and straight leg to the first turning buoy located outside the bay, before turning right for the run down towards Little Bay. Another right turn around a prominent buoy takes swimmers through clearly marked ‘gates’ into Little Bay, before they track left around the final turning buoy into a beach finish. The distance is approximately 2.7km.

Rainbow Club Australia is a registered non-profit charity providing swimming and water activities for young people with disabilities. The organisation offers a supportive network for the children and their families to discover new horizons. For more information, visit www.rainbowclubaust.com.au

Mail entries must be postmarked by 17 February 2010 and online entries at www.oceanswims.com close at midnight on 19 February. On-the-day entries will be accepted at Little Bay registration, with cash payments only and a late fee will be charged. Entrants will be issued with swim caps and timing chips which must be worn during the swim.

Source: Left Field

Book review

Book title: Youth Strength Training
Author: Avery D Faigenbaum & Wayne L Westcott
Details: Hardback, 642 pages, published by Human Kinetics 2008
RRP: $36.95. Network members: $33.25 if purchased online at www.fitnessnetworkcentre.com/products/showproduct.cfm?isbn=0736067922

The benefits of strength training for youth are clearly documented, however, teachers, fitness instructors, and youth coaches are often unsure of how to proceed and sometimes end up watering down adult versions of strength training programs. This is definitely not the way to go. The authors of Youth Strength Training have 50 years of experience teaching youth strength training classes and coaching and provide some good options. And what’s more, they back their work up with the most current instructional techniques and program design for youth.

Faigenbaum and Westcott provide guidance in designing efficient, enjoyable, productive and practical programs for kids aged 7 to 18 and of varying abilities. The book focuses on broad-based, balanced muscle development before moving into comprehensive, sports-specific and age-specific strength training programs.

In addition Youth Strength Training teaches you:

Productive protocols for warming up, cooling down, and enhancing joint flexibility;
Proper exercise technique for 111 resistance exercises using weight stack machines, free weights, medicine balls, elastic bands, and body weight resistance;
How to incorporate periodisation and long term planning, and;
How to provide effective instruction to youth.

Youth Strength Training will guide you in designing and overseeing programs that kids can undertake and which you, as trainer, can work through with them. A valuable resource for assisting in the overseeing of strength development and limiting injuries brought about by overuse.