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Summer 2017

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Vol. 12 No.2

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Contents Columns & Features

Publisher’s Note 18 ................................................................................................. Results of Our Six-Month Exercise & Nutrition Study 5

.............................................................................. The Importance of Nutrition 18 ............................................................................................................................. 5 Diet & Nutrition

............................................................ Editorial Board 25 ................................................................................................. The Changing Diet: Understanding 6 the Three Levels of Diet & Nutrition Branch & Center News .............................................................................. 25 ................................................................................................. 7 Innovation in Fitness Facility Katz JCC Flooring ............................................................................................................................. ............................................................ 7 27

JCC of Dallas New Materials for a New Look ............................................................................................................................. .............................................................................. 10 27 Memphis JCC Mature Adults Need ............................................................................................................................. 12 Strength and Power

............................................................ What Is Foam Rolling? 30 ................................................................................................. 13 Preferred Vendors Increasing Flexibility, Reliving Pain ............................................................ and Improving Mobility 35 ............................................................................................................................. 13

Strength Index .................................................................................................

Publisher’s Note The Importance of Nutrition It’s been eleven years since the first “baby boomer” turned 60 and we still have another thirteen to go before that 70 million population segment works through the system. One thing that has become very pronounced with the rapid increase in the senior adult population is that nutrition is coming to the forefront. The statistics on the obese and overweight populations is staggering in any measure and much of our editorial in this issue and future issues will focus on what can be done to reduce those numbers. Assimilating the older adult member into your facility is going to take more than additional equipment, it is going to take a different mind-set, specialized education and training, more certification and standardization and most of all, a desire to help people that want to live healthier and longer lives. “Care” will replace “intimidation” if you want to welcome the older population into your fitness and aquatics centers. Fitness trainers will need to follow the lead of those aquatics instructors that have learned to “soften the edges” of exercise and make the process more enjoyable and fun as an overall experience and lifestyle. Until next time…




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Editorial Board Steven Becker, Health, Physical Education and Recreation Consultant JCC Association of North America Steven Becker is a graduate of UCLA with a teaching credential in education. Prior to working at JCC Association, Becker was the fitness avvnd aquatics director at the Marcus JCC of Atlanta, Ga., for four years, and the Westside JCC in Los Angeles, Calif., for 15 years. While in Los Angeles, he was the high school swim coach for three-time Olympic gold medalist Lenny Krayzelburg, as well as coach of the U.S. Junior Swim Team in the Pan-Am Maccabi and World Maccabi Games. Becker was recently honored as one of the top professionals in Aquatics International’s Who’s Who in Aquatics. Gary M. Bernstein, MS Gary Bernstein is President of Bernstein Group & Associates, a consulting firm helping nonprofits thrive nationwide. In addition Gary serves as an Assistant Professor & Sport Management Program Director at Long Island University in Brooklyn, NY. He has a long history with the JCC , starting out as a Health & Physical Education Specialist in New Orleans, Louisiana and working his way up to Executive Director at the JCC’s in Marblehead, Massachusetts, Albuquerque, New Mexico & Louisville, Kentucky. Gary has a 2015 published text with Sagamore Publishing titled, Principles and Practices of Sports Marketing. In addition, Gary’s second book titled, Nonprofit Recreation & Sport Organizations: Principles and Practices in Leadership and Management was published in 2016 with Sentia Publishing. Steve Chase, General Manager of Fitness Flooring Steve is a 26-year Fitness Industry veteran. He has been involved in introducing numerous Group Exercise and flooring products to the market, including Step Reebok, Resist-A-Ball, and most recently, The Ramp.

Pauline Ivens, M.S. Pauline Ivens’ number one goal is to provide the highest quality education in a positive learning environment. Pauline travels nationally and internationally teaching and training water exercise instructors, as well as writing and designing new materials for water exercise education. In 1997 Pauline was awarded the Aquatic Fitness Professional Global Award for excellence in aquatic fitness leadership and education. Pauline is certified by AEA and ACE, and is a Training Specialist for the Aquatic Exercise Association. She is also a Watsu® Practitioner. Tammy Petersen, B.S., M.S.E. Tammy is the Founder and Managing Partner for the American Academy of Health and Fitness. She has had an interest in improving the quality of life for older adults for more than 15 years and has written two textbooks on older adult fitness and designed corresponding training programs. Tammy’s educational background includes Bachelor of Science degrees in both marketing and economics from Pittsburg State University, Pittsburg, Kansas. She holds a Master of Science in Education in the area of health and fitness, with an emphasis in geriatrics, from the University of Kansas, Lawrence, Kansas. Beth Shaw, E-RYT, BS, CMT Beth Shaw is Founder & President of YogaFit Training Systems Worldwide. As the largest yoga school in North America and a leader in Mind Body Education since 1994, YogaFit has trained over 250,000 fitness and yoga professionals worldwide. Beth is the author of several books including the best selling YogaFit (Human Kinetics) and YogaLean (Random House). She appears frequently on TV, authors several columns and is published in numerous fitness and business publications. An international presenter and popular speaker, Shaw has lectured and taught on six continents. An Anger Management Specialist and Meditation teacher, Shaw holds a degree in Business Management from Long Island University and numerous mind – body modalities. Wayne L. Westcott, Ph.D., C.S.C.S. Wayne L. Westcott, Ph.D., C.S.C.S., teaches exercise science and directs the fitness research center at Quincy College in Quincy, MA. He serves as a strength training consultant for numerous organizations and as an editorial advisor for several magazines. Wayne has authored/co-authored 24 books on strength training, and written chapters in both the NSCA and ACE Personal Trainer Certification Textbooks

Branch & Center News Katz JCC Richard M. Klein Center for Wellness

The Katz JCC in Cherry Hill, a leader in South Jersey for exceptional health, wellness and fitness programs for 20 years, is proud to announce the addition of the Richard M. Klein Center for Wellness, expected to open this spring. The state-ofthe-art multipurpose facility is ideal for all ages and will be utilized for a variety of programs and events with a focus on wellness of the mind, body and spirit. Offerings will include group wellness classes such as yoga, tai chi, and meditation, cancer recovery training, weight loss programs wellness lectures, educational seminars and nutrition counseling. As part of this new initiative, the JCC is pleased to partner with the world-renowned MD Anderson Cooper Cancer Center to offer personal or small group training sessions customized for individuals recovering from cancer. This new facility has become a reality thanks to a generous donation from Dick Klein, a former Cherry Hill resident who joined the JCC in 2016 to continue his recovery from surgery. “I was so amazed with everything the JCC offers, and

wanted to do something that would have an impact,” Klein said. “Fitness and wellness have always been of major importance to me, and this is a great opportunity to help others improve their quality of life. Jayne Miller-Morgan and her team are so knowledgeable and I know their expertise and professionalism will take this facility and the JCC to new heights for the community.” “The Richard M. Klein Center for Wellness will offer a variety of programs beneficial to individuals looking to make positive lifestyle changes,” said Jayne MillerMorgan, JCC Fitness Director. “The needs of the Wellness Center will continue to expand on the programs our community is asking for, and it will be a wonderful addition to the JCC.” The Richard M. Klein Center for Wellness is supported by an exceptional and wellrounded committee of medical professionals and JCC board members who will advise on topics related to the programs and services that the facility will provide. Dr. Andrew Mulberg, MD, pediatric gastroenterologist at Cooper University Health Care, Vice President, Global Regulatory Affairs, Amicus Therapeutics, Inc. and JCC board member, will serve as chair. “It is an honor to contribute to the mission of the Klein Center for Wellness since it fills a much-needed

niche for patients who are recovering from serious illness including cancer. The role of alternative and complementary medicine approaches are truly value-added to any medical plan for patients.” The Katz JCC’s wellness facilities also includes the JFit Small Group Training studio, men’s and women’s spa facilities and on-site massage therapy. The Health & Wellness Center provides exceptional programs for children and adults of all ages including free fitness classes, swim lessons beginning at 3 months old, youth, teen and Sound & Entertainment adult basketball leagues, kids Systems for Gyms sports classes, child and me FITNESS SOUND SYSTEMS fitness classes, nutrition he Supreme Audio Sound counseling and weight loss Towersm is a concept perfect for health clubs and programs.

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For more information about the Richard M. Klein Center for Wellness at the Katz JCC, please contact Rob Kiewe, JCC Health & Wellness director at [email protected] or (856) 424-4444 x1137, www.katzjcc.org

JCC of Dallas Virtual Cycling at the Dallas JCC Staying ahead of the trends, the JCC in Dallas has teamed up with Spivi to offer personal avatars and an awesome cycling experience. Spivi provides a unique cycling experience in that it allows instructors to set up any number of class formats and students to get immediate and visual feedback on their performance during the class. Whether the goal is to maintain a certain heart rate zone, cadence, or a team competition, Spivi allows for the creation of student avatars and a new way of motivating the team. Spivi pairs with ANT+ sensors including power meters, cadence sensors and heart rate straps. Participants can share their performance on social media, request an email status report, and get immediate feedback and comparison feedback to their classmates. “Whats really cool and makes this piece unique,” says Terri Arends, Group Fitness Director at the J, is that people can create their own avatar and plug it into their bike.” Through the leaderboard they can see their performance and that of their classmates. Instructors can design a class and guide their riders through the program, keeping everyone together visually through metrics such as RPMs, METS or any number of things. “Say you are climbing at 75-85% RPM,” says Arends, “instructors can guide their participants to stay within the lines,” or parameters set. Class participants will be able to see through their avatar whether they are keeping pace, need to pick up the pace or if they have surged ahead and need to back off. “It allows the instructor to organize the class and the participants get so much out of it.”

Those classes which utilize not only indoor bikes, but combinations of equipment like TRX or weights, have the ability, provided the participants are wearing a heart rate monitor to continue to have Spivi track their performance, as long as they are not too far from the console. Of course, use of the animation is optional, as is the use of heart rate monitors. Participants have the option of opting in or out. However, in Arends’ experience, many are opting in, and its not just the tech savvy doing so. Heart rate monitors are making a comeback, she explains, through products which encourage personal tracking, reminders to get up and move, etc. People have started wanting more data to track their progress. TAKE CHARGE OF YOUR HEALTH, “It’s nice to have that friendly reminder,” PERFORMANCE, AND LIFE she says. Just getting started or have you been training your entire life? This There are a number of products on the best-selling guide market similar to Spivi, each with its own has you covered with 83 exercises for free features. Tech savvy centers will find them weights, machines, featured at the many fitness conferences, bands, and balls, along with 30 workouts such as WSSC, where Arends was first for increasing size, introduced to Spivi. There is a reason Spivi endurance, and is an international fitness sensation. strength and sportspecific programs for Whether competing against members in tennis, golf, cycling, their own center, or riders across the globe, running, and more. Spivi pairs animation with the fitness Get your copy today: www.HumanKinetics.com nation. Also by Wayne Westcott:

HUMAN KINETICS The Premier Publisher for Sports & Fitness

Memphis JCC For the Love of Fitness Do you smell of Fitness is in the celebrated February Healthy month. Our encompassed with stay heart healthy songs that tie into loving fitness. The also a plus for our because you always a selfie so everyone worked out that

that?...The love air!! The MJCC as Heart classes were facts of how to and mushy love the month of photo booth was members need to caption believes you day.

Zumba Purim Mania The MJCC celebrated Purim this year with a Zumba Marathon. The Shakedown lasted for two and a half hours of Zumba fun. Members of all ages were welcomed to come celebrate in costume for Purim. Our event was held in the Social Hall, which was a perfect venue for our members to shake it up Zumba style. This was a way to get more exposure for our Zumba classes and a great opportunity for our members to try Zumba to see if it is something they would like to add to their fitness routines.


What Is Foam Rolling? Increasing Flexibility, Reliving Pain and Improving Mobility By Melissa Vidito Foam Rolling, or Self Myofascial Release (SMR) is a method of self-massage. Originally used in a therapeutic setting, foam rolling is currently trending in the fitness industry because of its proven results at increasing flexibility, relieving pain, and improving mobility overall. SMR can be performed with a foam roller, tennis balls, or hands. There are a variety of types of foam rollers: • • • • •

cylindrical rollers half rollers contoured rollers grid rollers deep-tissue rollers

Each roller is made differently and often serves different purposes. For those new to foam rolling, it is best to begin with a basic cylindrical roller. These rollers come in three densities to accommodate the needs of the individual. First time users should begin with a soft roller and progress up to a moderately firm roller. For

individuals with high levels of physical activity, firm rollers are best to deepen the massage.

What is Fascia? Fascia is a three-dimensional web that enfolds all soft tissue and organs of the body. Originally, it was thought only to house the muscles. In 2012, however, the International Facia Research Congress announced that fascia is not as restricted as previously thought. It is, in fact, a continuous web that provides support and structure to our bodies. There are three classes of fascia in the human body: • • •

superficial fascia deep fascia visceral fascia

These three classes serve different purposes, from giving the body form, supporting bones and muscles, to protecting the organs. Fascia, like all other parts of our bodies, is susceptible to injury or trauma. The fascia can become bound, or tangled and create stress, pain, and even limit range of motion. Fascia is also affected by inflammation in the body and our posture. Injury, trauma, inflammation, and poor posture can create problems in the fascia that result in discomfort and pain for the individual.

What Is Muscle Tightness and a Trigger Point? Foam rolling can improve muscle tightness and relieve trigger points in the muscles. What is the difference, though, between muscle tightness and trigger

points? A tight muscle is one that is inflexible, uncomfortable, and resistant to stretching. Muscles become sore or tight as a result of strenuous exercise, bad posture, dehydration, medical conditions, and stress. Often the muscle feels tired or just worn out. Foam rolling tight muscles provides relief quickly and with little discomfort. A trigger point, on the other hand, is a like knot in the muscle. Trigger points can be a result of damage to the fascia. The muscles become over used, tired to the point where the fascia get tangled or thicken. Foam rolling trigger points can cause discomfort and occasionally pain. With repeated therapy using a foam roller, trigger points can heal. Individuals are often unaware of how trigger points begin. Poor posture, for example, can cause muscle tightness and trigger points. Often, people assume a trigger point is created because of a specific injury or workout. This can be true, but more often than not, our bodies begin to compensate for dysfunctional movement and bad posture and we create trigger points that lead to pain. Sensitive spots in the muscles should be identified along with their cause. If a member identifies a trigger point in her hip, and through SMR the pain is decreased, but the root cause is not identified nor addressed the pain will inevitably recur. As group exercise instructors, in these instances, do no diagnose health conditions. Refer the member to her doctor or chiropractor may help solve the problem and together you can work to create long-term solutions.

What is the Benefit of Including This Format at Your Facility or in Your Classes? In fitness, we define the F.I.T.T Principle as: frequency, intensity, type, and time. We include this principle in program design for group exercise and personal training clients in five areas: 1. cardio vascular endurance 2. muscular strength 3. muscular endurance 4. flexibility 5. body composition If we are to properly serve our membership, our group exercise schedules need to include fitness formats that address all five components of fitness. Our instructors should encourage members to participate in the five components of fitness so that members create well-rounded plans for maintaining fitness or becoming physically fit. Time and time again, though, we find that most of our members indicate they do not address all five areas of fitness. This forces us to try to do more in the small amount of time we have with them each week. One of these components is not more important than the other. Yet, all too often, flexibility gets the short end of the stick; in looking over flexibility, or skipping it all together, we are setting our bodies up to fail. Flexibility is the ability to move a joint through its full range of motion. How can we improve our members flexibility and overall mobility with the small window of time allowed? The answer is simple: •

Implement a foam roller sequence at the end of class

•

Create a climate for improved performance and recovery by utilizing the techniques of SMR in a class that promotes flexibility, body awareness, and mobility.

•

Encourage trainers and group instructors to allow for five minutes of flexibility work that will make a direct impact on members overall wellness.

Improved recovery, flexibility, and performance all directly nurture overall wellness. SMR decreases back pain and promotes healthy tissue. As fascia becomes healthier, pain diminishes and posture improves. When we help our members say goodbye to pain, we are simultaneously increasing their energy level and overall feelings of happiness! SMR has powerful physical and mental benefits that lead to a higher quality of life.

Melissa’s Two Cents… Your math teacher taught you to add and subtract. But he isn’t holding your hand on those lessons anymore because you use the skill repeatedly. As teachers, there are some skills our students should learn to practice alone. Foam rolling is one of those fitness methods. We need to encourage cardiovascular and muscular strength and endurance, healthy body composition, and flexibility. We also need to understand that recovery from that exercise is important and should hold great value in maintaining how good we feel. Foam rolling can relieve pain and relax you; our bodies actually need that. -In Good Health, Melissa Vidito www.FiTOUR.com

Reference Stokes, Dolly. FiTOUR Primary Myofascial Release Foam Roller Certification, 2017.

Strength Index Results of Our Six-Month Exercise & Nutrition Study By Wayne L. Westcott, Ph.D., CSCS, and Rita La Rosa Loud Fitness Research Center, Quincy College It is interesting to note that more than 70% of Americans are overweight and/or obese9 and that 70% of Americans are currently following low-calorie diet plans16 in an attempt to reduce their body weight. This is obviously a very serious health issue, and one that has not been successfully addressed by either diet or exercise alone. Although research indicates that regular physical activity has a more positive association with desirable weight status than diet quality13, less than 5% of American adults attain the recommended exercise intensity (3 Mets), duration (30 minutes), and frequency (5 days/week) for attaining physiological benefits17. Although dieting works well for shortterm weight loss, research clearly reveals that it is ineffective for long-term weight management11. A major reason why dieting alone almost always results in weight regain5 is that more than 25% of the weight loss comes from lean (muscle) tissue3. Muscle loss results in a lower resting energy expenditure that essentially ensures weight regain. For example, in one study, just two weeks of dieting (40% reduction of calorie intake) resulted in over 3 lbs. of muscle loss12.

Research clearly demonstrates that resistance exercise is highly effective for increasing both muscle mass and resting energy expenditure6,10,15,18,20. It would therefore make sense that a combined program of diet and resistance exercise should produce more successful and sustainable body composition outcomes than either intervention separately. Additionally, studies have shown that the beneficial resistance training effects of muscle gain and fat loss are enhanced by consuming a higher daily protein intake7,8,14,18,19. Based on these assumptions, we recently conducted a six-month research study to evaluate the effects of an exercise only and an exercise plus nutrition program on various body composition, body contour, and blood measures in overweight adults. Ninety otherwise healthy but overweight men and women (mean age 56 years)

were randomized by Body Mass Index (BMI) into two treatment groups. During the first 12-week study period, Group 1 participants did an exercise only program, consisting of nine standard resistance machine exercises (1 set of 8-12 repetitions each) and 20 minutes of moderate-effort aerobic activity (approximately 70% maximum heart rate). Group 2 participants performed the same exercise program in conjunction with a specific nutrition plan. The nutrition plan consisted of 1,500 calories/day for women, and 1,800 calories/day for men, with two high protein meal substitutes in the form of shakes and bars. At the completion of 12 weeks, the Group 2 subjects (exercise and nutrition) attained significantly greater improvements than the Group 1 subjects (exercise only) in body weight, BMI, percent fat, fat weight, waist girth, and hip girth. These Between Group comparisons revealed that the combined exercise and nutrition program was more productive than the exercise only program for improving almost all of the relevant body composition and body contour components.

During the second 12-week study period, Group 1 participants added the nutrition plan to their same exercise program, whereas Group 2 participants continued their exercise and nutrition program. At the completion of the second 12-week study period, Group 1

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participants attained significantly greater improvements in body weight, BMI, percent fat, fat weight, waist girth, and hip girth than they did during the first 12-week study period. That is, the Within Group analyses revealed essentially the same results as the Between Group analyses. In both comparisons, the exercise plus nutrition intervention produced significantly greater body composition and body contour improvements than the exercise only condition.

Although we postulated that a second 12-week session of the exercise and nutrition program might be associated with reduced motivation and compliance among the Group 2 participants, this was not the case. Group 2 participants achieved equal or better results in all but one assessment area during their second 12-week training period compared to their first 12-week training period. Specifically, they attained similar reductions in body weight, BMI, percent fat, fat weight, waist girth, waist/hip ratio, systolic blood pressure, diastolic blood pressure, and blood sugar during both study sessions. In fact, they experienced significantly greater gain in lean (muscle) weight and good (HDL) cholesterol during the second 12-week training period. These results were reinforcing with respect to program adherence, compliance, and sustainability associated with a sensible six-month program of exercise and nutrition.

Examination of the six-month data for both groups was also encouraging. As presented in the Table, both Group 1 and Group 2 made significant improvements in body weight, BMI, percent fat, fat weight, lean weight, waist girth, hip girth, waist/hip ratio, systolic blood pressure, diastolic blood pressure, and blood sugar (HbA1c). However, the subjects who followed the nutrition plan for 24 weeks experienced significantly greater reductions in percent fat and fat weight than the subjects who followed the nutrition plan for only 12 weeks.

Perhaps the most important finding from this study was the relatively large improvement in percent body fat (29.5% to 23.8%) attained by Group 2 participants over the six-month intervention period. Although they lost only 10.4 pounds of body weight, this actually represented a 17.6-pound improvement in their body composition with 14 pounds less fat weight and 3.6 pounds more lean (muscle) weight. Most weight loss programs result in both fat loss and muscle loss, which causes metabolic rate reduction and leads to weight regain. By combining resistance exercise with a high protein diet plan, the participants in this study not only avoided muscle loss, they actually experienced a nearly 4-pound muscle gain. This highly beneficial outcome

essentially reverses the approximately 4-pound muscle loss experienced by non-strength training adults every eight years of the aging process. In addition, increased muscle mass and strength is associated with feeling better and functioning better both physiologically and psychologically1,2.

It is notable that the six-month results included significant reductions in resting blood pressure. On average, the program completers lowered their resting systolic blood pressure by more than 6 mmHg and their resting diastolic blood pressure by more than 5 mmHg. Equally impressive, the Group 2 participants significantly improved their blood sugar (HbA1c) readings from 6.01% to 5.75%. This impressive finding has important implications for reducing the risk of type 2 diabetes which is predicted to affect 1 in 3 American adults by mid-century 4 .

Summary Based on the results of this relatively comprehensive six-month weight loss and nutrition study, we suggest the following conclusions:

1. Twelve weeks of the exercise only program was effective for improving several health/fitness factors including body composition, body contours, blood pressure, and blood sugar. 2. Twelve weeks of the exercise plus nutrition program was significantly more effective than the exercise only program for improving body weight, BMI, percent fat, fat weight, waist girth, and hip girth. 3. Twenty four weeks of the exercise plus nutrition program produced significant improvements in a large number of health and fitness parameters, including body weight, BMI, percent fat, fat weight, lean weight, waist girth, hip girth, waist/hip ratio, systolic blood pressure, diastolic blood pressure, and blood sugar (HbA1c). 4. A reduced-calorie diet plan in conjunction with higher-protein intake and a standard resistance exercise program can result in concurrent fat weight loss and lean weight gain.

The results of this study indicate that overweight/obese individuals who eat approximately 1,500 –1,800 calories per day, substitute two meals with protein-rich shakes/bars, and perform regular resistance exercise may expect to attain significant improvements in body weight, body composition, body contours, blood pressure, and blood sugar.

Table 6. Assessment Changes for Group 1 and Group 2 Over 24 Weeks. (N = 75) aSignificant

change over 24-wk training period (P<0.05); bSignificant difference between training conditions (P<0.05); BMI = body mass index; WC = waist circumference; HC = hip circumference; W/H Ratio = waist/hip ratio; SBP = systolic blood pressure; DBP = diastolic blood pressure; TBC = total blood cholesterol; LDL = low density lipoprotein; HDL = high density lipoprotein; TRI = triglycerides; HbA1c = blood sugar

Characteristic

Group 1 (n=38)

Group 2 (n=37)

Body Weight (kg)

- 6.29 a

- 10.38 a

BMI

- 1.02 a

- 1.62 a

% Fat (points)

-4.10 a

-5.75 a,b

Fat Weight (kg)

- 9.66 a

- 14.04 a,b

Lean Weight (kg)

+3.37 a

+ 3.65 a

WC (in)

- 2.88 a

- 3.29 a

HC (in)

- 1.78 a

- 2.23 a

W/H Ratio

- 0.03 a

- 0.03 a

SBP (mmHg)

- 5.87 a

- 6.97a

DBP (mmHg)

- 5.61 a

- 4.68 a

TBC (mg·dL-1)

+ 3.92

-6.35

LDL (mg·dL-1)

+ 3.71

-4.54

HDL (mg·dL-1)

-1.63

-1.46

TRI (mg·dL-1)

+ 6.18

-1.84

HbA1c (%)

- 0.08 a

-0.26 a

References 1. Annesi J, Westcott W. Relationship of feeling states after exercise and total mood disturbance over 10 weeks in formerly sedentary women. Percept Mot Skills 2004; 99:107-115. 2. Annesi J, Westcott W. Relations of physical self-concept and muscular strength with resistance exercise-induced feeling states in older women. Percept Mot Skills 2007; 104:183-190. 3. Ballor D, Poehlman E. Exercise training enhances fat-free mass preservation during diet-induced weight loss: a meta analytic finding. Inter J Obes 1994; 18:35-40. 4. Boyle JP. Projection of the year 2050 burden of diabetes in the US adult population: dynamic modeling of incidence, mortality, and prediabetes prevalence. Popul Health Metr 2010; 8:29. 5. Brehm B, Keller B. Diet and exercise factors that influence weight and fat loss. IDEA Today 1990; 8:33-46. 6. Campbell WW, Crim MC, Young VR, Evans WJ. Increased energy requirements and changes in body composition with resistance training in older adults. Am J Clin Nutr 1994; 60:167-175. 7. Campbell W, Trappe T, Jozsi A, et al. Dietary protein adequacy and lower body versus whole body resistive training in older humans. J Physiol 2002; 542:631-642. 8. Campbell W, Trappe T, Wolfe R, Evans W. The recommended dietary allowance for protein may not be adequate for older people to maintain skeletal muscle. J Gerontol A Biol Sci Med Sci 2001; 56:M373-M380. 9. Flegal KM, Carroll MD, Ogden CL, Curtin LR. Prevalence and trends in obesity among US adults, 1999-2008. JAMA 2010; 303(3):235-241. 10. Hunter GR, Wetzstein CJ, Fields DA, et al. Resistance training increases total energy expenditure and free-living physical activity in older adults. J Appl Physiol 2000; 89:977-984. 11. Mann T, Tomiyama J, Westling E, et al. Medicare’s search for effective obesity treatments - diets are not the answer. Am Psych 2007; 62(3): 220-233. 12. Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc 2010; 42(2):326-337.

13. Pate RR, Taverno Ross SE, Liese AD, Dowda M. Associations among physical activity, diet quality, and weight status in US adults. Med Sci Sports Exerc 2015; 47(4):743-750. 14. Phillips S, Hartman J, Wilkinson S. Dietary protein to support anabolism with resistance exercise in young men. J Am Coll Nutr 2005; 24(2): 1345-1359. 15. Pratley R, Nicklas B, Rubin M, et al. Strength training increases resting metabolic rate and norepinephrine levels in healthy 50-to-65 year-old men. J Appl Physiol 1994; 76:133-137. 16. Serdula MK, Mokdad AH, Williamson DF, et al. Prevalence of attempting weight loss and strategies for controlling weight. JAMA 1999; 282(14): 1353-1358. 17. Troiano RP, Berriga D, Dodd KW, Masse LC, Tilert T, McDowell M. Physical activity in the United States measured by accelerometer. Med Sci Sports Exerc 2008; 40(1):181-188. 18. Westcott WL, Apovian CM, Puhala K, et al. Nutrition programs enhance exercise effects on body composition and resting blood pressure. Phys Sportsmed 2013; 41(3):85-91. 19. Westcott W, Martin W, La Rosa Loud R, Stoddard S. Protein supplementation and body composition changes. Fitness Manage 2008; 24(5):50-53. 20. Westcott WL, Winett RA, Annesi JJ, et al. Prescribing physical activity: applying the ACSM protocols for exercise type, intensity, and duration across 3 training frequencies. Phys Sportsmed 2009; 2:51-58.

Diet & Nutrition The Changing Diet: Understanding the Three Levels of Diet & Nutrition By Elizabeth Rae Kovar, MA In the United States, many clients seek to find the perfect diet. Diets are trends, which come and go, and some clients have good intentions on sticking with the next best thing. From Atkins to Paleo to the Mediterranean Diet, is there such a thing as a perfect diet?
 Or maybe the question should be, is there such a thing as a changing diet? It’s no secret that modern day living is stressful and hectic. What people want, and fear the most, is change. Everyday is a different day and everyday we experience change. 
 
 A change in our schedule, a change in our routine and a change in our geographical location are examples on how life changes everyday. 
 
 The word diet in Greek is diata, which translates to, “a way of life or a mode of living.” Diet literally means lifestyle. And since life always changes that means the diet will also change, possibly everyday. From work travel to busy schedules, most clients find it difficult to stick to a strict regimen. 
 





One way the diet changes is through seasonal harvest. There is a reason why carrots and celery are harvested in the cooler months and water-based fruits harvested in the warmer months. It seems odd to eat smoothies at Christmas and soup at Fourth of July. Part of what nature harvests is for the betterment of a person’s nutrition. 


Besides, the season’s our health and current life situation can affect our nutrition. To comprehend how a changing diet works, one must understand the three levels of diet and nutrition, which includes a therapeutic diet, a maintenance diet or an experimental diet. If a person develops a disease like diabetes or cancer, nutritional healing is important. A therapeutic diet is intended to treat or heal a disease. A doctor, nutritionist or naturopathic doctor may influence the type of foods or diet (i.e. juice or produce-based). This can include traditional or alternative food theories. This stage is beneficial for therapeutic purposes of healing and not meant for everyday, long term use. A maintenance diet is intended to sustain daily energy during a sustaining or healthy phase of our life. Balance is key here as we may enjoy indulgences, but should focus most of our choices with energy-providing nutrients. For example, a person may consume chocolate, but this would not be advisable during the therapeutic diet phase of life. An experimental diet is like being a scientist and questions and consumes food to understand our evolutionary pattern in life. If someone eats meat, they may try to eat vegan to “see” the benefits or results. A person with low energy may take Vitamin B supplements to “see” if the pills give them more energy. 
 
 During this phase, the client should question the experience. How would these foods affect my body and energy levels? What would happen (in a good or a bad way) if I consumed these foods? How we eat today vastly differs from the hunter and gatherer civilization. Everything we consume, long-term, has an effect. This is seen today with childhood obesity. An unhealthy society has bred an overweight culture that is addicted to sugar and salt. Thankfully, there is a comeback in our society for desiring healthier choices. Diets and eating habits will change from person to person, but the one thing to note is that most strict regimens don’t stay the same long term. Elizabeth Kovar M.A. is a BOSU and ACE Master Trainer and Subject Matter Expert in Fitness Nutrition. Kovar is author of Finding Om: An Indian Journey of Rickshaws, Chai, Chapattis and Gurus. She will publish a vegan cookbook in 2017 and can find her recipes and health tips at: mindbodysoul-food.com or at elizabethkovar.com 


Innovation in Fitness Facility Flooring New Materials for a New Look By Steve Chase If your facility is like most, your hardwood sports and fitness areas are made of a blonde maple or beech, and usually one that is made of the highest grade, with as few knots and streaks in them as is possible. Indeed that has been the standard for at least twenty years, and most people have believed that the more monolithic and pristine the wood in a fitness floor, the better. The cleaner appearance makes a nice blank slate and gives the room a clean and tidy appearance. But in fitness and sport, all that is changing. One only need look at college basketball courts which used to be content to have their logo in the middle, now being utilized as a blank canvas on which to spread a specific motif that celebrates the unique university’s experience. The stained forest in the playing court of the University of Oregon was one of the first to experiment with stain and pigments to arrive at a look that clearly expressed the experience of living and playing in the Northwest. Since then, many other colleges have experimented with

design in their courts too, and now we see it almost everywhere, including in the NBA. What was once seen as distracting to the players and the fans is now a celebration of the unique identity of the home team. Fitness flooring too has been moving this way for about the last ten years, and much of it came with the acceptance of yoga as a mainstream activity in health clubs. Yoga can certainly be practiced most anywhere, but somehow it lost its “chi” when practiced out in the middle of an open basketball court. With the increased popularity, separate rooms were being created just for yoga and along with these spaces came the darker and unmistakable grain of bamboo floors which reinforced the East Asian feel that we associate with many yoga disciplines.

Somewhere around this time, design firms were brought in to contribute their expertise to the design of fitness facilities. Up until then, virtually all facilities were designed solely by architects, and they knew a lot about clean maple floors from their experiences with them in schools. However designers were responding to a much different calling, especially when it came to urban upscale fitness facilities. They are typically not the types of individuals who would be willing to accept the limited pallet of blonde flooring that had been seen as standard throughout the club industry for years. They demand

more choices, including a variety of wood grains that dominate not only the floor, but even up the walls and onto the ceiling. And so, the fitness industry had to respond. For the first time, you are beginning to see a myriad of colors and stains in wood flooring that can be used for fitness. Most of these floors are still made of sturdy maple of beech, but now they are stained or fumed to change the color of the wood to help bring out more of the character of the wood, or to give the wood a more unique pattern. In fact, in response to recent trends, these floors are being continued up feature walls to keep the look of the room harmonious. I believe that in the coming years, you’ll see more and more of this, because the market is demanding a more extended pallet of color than what we have been used to, and the fitness flooring manufactures continue to experiment with new looks – much like much of the other commercial hardwood flooring companies have done. If that’s something that appeals to your facility in your next upgrade or expansion, I’d like to bring up a few things to examine first. Most of these woods that are being stained are still light woods. The reason for that, other than the fact that they can be colored more easily than a dark wood is because most fitness facilities require a pretty light wood. It takes a lot of natural and artificial light to be able to use a dark floor. Otherwise the room begins to take on a very dark look overall and that is seldom a very inviting area. So, boards that are stained a lighter color are usually preferable. Additionally, there are some types of boards that, while currently popular in retail spaces, are not very practical for fitness. For instance, reclaimed wood is huge right now, especially in restaurant décor. However, its chief appeal – the fact that it looks worn, and cracked, and has a lot of knots – makes it impractical for the pounding it will take in fitness. Handscraping is also very popular in design right now, but it too can cause tripping when used in a fitness facility. If you like both of those looks, they’re better to be put on a feature wall than they are practical for fitness flooring use. We’ve also run into some clubs lately that are using inexpensive luxury vinyl tiles (LVT) in order to find a less expensive wood look in a variety of grains and colors. While these may be fine for stretching and yoga, they provide no resilience at all for activities such as aerobics or plyometrics. Some of these tiles can also become slick when wet, so if there are any sliding or gliding exercises in the room, participants need to take caution. But overall, there’s no reason that you have to remain selecting those monolithic blonde floors any more. Some people still prefer them, and they are still sold more than any other type of flooring in fitness, but now the options exist to be flexible with design, so I’d encourage you to explore them all. For more information on fitness facility flooring visit www.fitnessfloors.com


Mature Adults Need Strength and Power By Tammy Petersen, BS, MSE Once adults pass their physical prime in their teens and 20’s, they lose an average of 10 ounces of lean body mass per year. On average, a person will lose approximately 40 to 50 percent of muscle mass, and 50 percent of muscle strength from age 30 to age 70. Strength training is recommended to counteract this loss of muscle. But, in the past decade, experts have identified power training as a potentially more effective method of improving function than traditional high-intensity strength training. Because of the preferential atrophy of type II (fast-twitch) muscle fibers that occurs with advancing age, the remaining muscle mass is not only smaller and weaker, but slower as well. This has a dramatic effect on potential power generation. In fact, the power output of type II fibers is approximately four times that of type I fibers. So, even though we lose both strength and power as we age, we lose power almost twice as fast, and this means we are really in trouble if we need to move fast! Not only do we need to have the strength necessary to move our bodies, but we also need to have the power to move quickly. From stair climbing and rising from a chair to crossing a street before the light changes and driving a golf ball, muscles must generate force in a short amount of time. Studies have reported that power training increases strength similarly to traditional strength training, increases power more than traditional strength training, increases power similarly in younger and older subjects, and improves physical functioning more than traditional strength training. Power has been more highly correlated with functional abilities than strength. One study reported that leg power was significantly associated with physical performance, and had a greater influence on physical performance than muscle strength, and another reported that leg power was the strongest predictor of functional status in elderly women than any of the other physiologic measures assessed, including lowerbody strength.

How is power training defined when we are using the term in association with strength training and older adults? We might also call it explosive resistance training, or high-velocity training, where the concentric phase is performed “as fast as possible.” Muscle power is the product of force and velocity (force x velocity). Specifically, muscle power is the product of the force generated by the muscle and the velocity at which the contraction is performed. Since power is the product of force and velocity, increasing either or both of these will increase power output. Therefore, just performing the same strength-training movements more quickly, or increasing strength (force) through traditional low-velocity training will result in an increase in power. In one recent study, one hundred twelve healthy older adults (69 +/- 6 years) were randomly assigned to either explosive resistance training at 20% (G20), 50% (G50), or 80% (G80) one repetition maximum (1RM) for 12 weeks, or to a non-training control group (CON). Participants trained twice per week (five exercises; three sets of eight rapidly concentric and slow eccentric repetitions) using pneumatic resistance machines. Average peak power increased significantly and similarly in G80 (14 +/- 8%), G50 (15 +/- 9%), and G20 (14 +/- 6%) compared to CON (3 +/- 6%). By contrast, a positive dose-response relationship with training intensity was observed for relative changes in average strength. Average strength increased in G80 (20 +/- 7%), G50 (16 +/- 7%), and G20 (13 +/- 7%) compared to CON (4 +/- 4%). This study showed peak muscle power to be improved about equally using light, moderate, or heavy resistances, whereas there is a dose-response relationship between training intensity and muscle strength. Therefore, using heavy loads during explosive resistance training appears to be the most effective strategy to achieve simultaneous improvements in muscle strength and power in older adults. In all three resistance groups (G80, G50, and G20) three sets of 8 repetitions were used. It is interesting to note that new research is showing that more repetitions using lighter weights increase strength equally to heavier weights and fewer repetitions when the muscle is taken to fatigue within an anaerobic window of 60-90 seconds. It would be interesting to see if this same situation held true with regard to power training and increases in strength. Muscle power (force x velocity) recedes at a faster rate than strength with age and may also be a stronger predictor of fall risk and functional decline. Older adults, athletes or not, want and need safe and effective programs that improve physical 


functioning. Power training is an effective intervention that can be added into existing strength-training routines safely and effectively. Most current exercise recommendations focus on strength development by recommending that strength movements be performed in a slow, controlled manner. One reason experts have stressed the importance of performing resistance exercises in a slow, controlled manner is to avoid momentum. This is a problem that is inherent to gravity-based equipment such as dumbbells, barbells and weight stacks. Force production at the beginning of the movement is significantly greater at higher velocities than at lower velocities. Since the weight is moving at a higher velocity, it takes more effort to stop the weight. This presents a risky situation for the joints in older adults. Considering momentum, pneumatic equipment, elastic bands, body weight and medicine balls are good choices to use in a power-training program for older adults. With pneumatic equipment, momentum is never an issue, because gravity is not involved in the resistance. It does not matter how fast or slow a person performs the movement; momentum remains close to zero. Elastic bands are good for power training because as elastic is stretched, the resistance increases slightly, but the resistance curve stays the same at all movement speeds, so again momentum is not an issue. Due to the versatility, low cost and portability of elastic bands, these would probably be an excellent choice for group training needs. Body weight allows for real-life, functional movements, such as stair climbing and rising from a chair, to be practiced (although having someone climb a flight of stairs as quickly as they can might not be a good idea for a number of reasons!). Step ups would be a better choice. For extra resistance, external weights can be added quite easily. Weight vests, weight belts, or just holding dumbbells can safely and effectively increase resistance for many older adults. In addition, these movements require more dynamic balance, so there may be additional benefits associated with this form of training. And finally, medicine balls are a good option because the weighted ball is released at the end of the fast movement (throw) so that the momentum created does not stress the joints. Dr. Wayne Westcott, strength training expert and Research Director at Quincy College in Quincy, Massachusetts, has incorporated ten minutes of power training into his older adult fitness programs and has been amazed at how much fun his older participants have with the medicine balls.

The dose-response benefits of traditional strength training have been welldocumented and quantified. Unfortunately, there aren't enough published power training studies with older adult subjects to be able to make any authoritative recommendations regarding sets, reps, frequency or intensity of exercises. Most studies use a three-set, 8-10 repetition, three-days-per-week design, with intensity between 20 and 80 percent of 1RM. At 20 percent there were negligible gains in strength, but some gains that seemed to be related to balance. There is likely a ceiling effect when a person is already strong and independent, so don’t expect to see measurable changes in function, but realize instead that helping the active client maintain power is as important as regaining it. It should also be noted that when a high (80 percent) intensity was used, the greatest increases were recorded for both strength and power. There were also the greatest numbers of injuries reported at 80% 1RM. So, it is likely wise to choose a lower load training to reduce the risk of injury, even though the benefits to strength might be inferior. A sensible place to start is to incorporate power training into an existing strengthtraining program (using equipment appropriate for power training) at intensity somewhere between 40 and 70 percent of 1RM, and instruct the client to perform the concentric phase "as fast as possible", while maintaining proper form. Consider your client’s current level of fitness and any joint problems as you design his/her program. You could choose to make power training a part of a client’s regular strength training program by simply having the client perform the concentric phase of the exercise explosively, or you might want to add a separate power training portion as Dr. Westcott does. Be careful not to overdo if you are adding more sets or exercises into an existing program to incorporate power training.

References Bean, J., S. Herman, D.K. Kiely, D. Callahan, K. Mizer, W.R. Frontera and R.A. Fielding. Weighted stair climbing in mobility-limited older people: A pilot study. Journal of the American Geriatrics Society 50: 663-670, 2002. Fielding, R.A., N.K. LeBrasseur, A. Cuoco, J. Bean, K. Mizer and M.A. Fiatarone-Singh. High-velocity resistance training increases skeletal muscle peak power in older women. Journal of the American Geriatrics Society 50: 655-662, 2002.

Foldvari, M., M. Clark, L.C. Laviolette, M.A. Bernstein, D. Kaliton, C. Castaneda, C.T. Pu, J.M. Hausdorff, R.A. Fielding and M.A. Fiatarone Singh. Association of muscle power with functional status in community-dwelling elderly women. Journal of Gerontology: Medical Sciences 55A (4): M192M199, 2000. Hruda, K.V., A.L. Hicksand N. McCartney. Training for muscle power in older adults: Effects on functional abilities. Canadian Journal of Applied Physiology 28(2): 178-189, 2003. Miszko, T.A., M.E. Cress, J.M. Slade, C.J. Covey, S.K. Agrawal and C.E. Doerr. Effect of strength and power training on physical function in communitydwelling older adults. Journal of Gerontology: Medical Sciences 58A (2): 171-175, 2003. 


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