TRENDS IN CHILDHOOD OBESITY - CEU CORNER: ARE YOU A - HubSpot
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®
PREPARE CLIENTS
+
FOR THE SLOPES
ARE YOU A
MOVING
MEDITATIONS
CEU CORNER:
TRENDS IN
CHILDHOOD
OBESITY
WINTER 2020
01 AFM Winter20_vF.indd 1 12/3/19 8:21 PM
002-003 AFM TOC Winter20_vF.indd 2 12/3/19 8:25 PM
WINTER
V OL U ME THI RTY- E IGH T // N U M BER O N E
2020
ON THE COVER
36 THE COMPLETE
PERSONAL TRAINER
With advice from experts
18
on where to focus your
energy, there’s no limit to
your career potential!
BY APRIL DURRETT
12
RESEARCH, INDUSTRY FEATURES GROUP EXERCISE RESTORATIVE
NEWS, BUSINESS TIPS MOVEMENT
26 NOT JUST KIDS’ STUFF 18 STROKE OF GENIUS: EXPERT CUES
CEU CORNER: The troubling FOR INDOOR ROWING
07 TRAINING EDGE: INDUSTRY NEWS, consequences of childhood obesity BY DORIS THEWS 67 MOVING MEDITATION
INSIGHTS & TOOLS and how physical activity can help (EVERYONE CAN DO IT)
BY LAURA QUAGLIO to address them. 54 NO EQUIPMENT? NO PROBLEM! BY LISA QUIGLEY, MFA
BY MARIA LUQUE, PHD BY MELISSA WEIGELT, MS
22 SURVIVING (AND THRIVING!)
DURING RENOVATIONS 44 HELP FOR DESKBOUND CLIENTS AFAA-NASM
BY DANA BENDER, MS BY SHIRLEY ARCHER, JD, MA NUTRITION NEWS & VIEWS
70 Q+A: YOU ASK, WE ANSWER
BY TONY NUÑEZ, PHD PERSONAL TRAINING 57 FOOD NEWS & FACTS
BY ALEXANDRA WILLIAMS, MA 04 CONNECT
64 12 WINTER WORKOUTS FOR SNOW 64 THE SWEET TALK ON STEVIA 05 PRESIDENT'S MESSAGE
AND ICE SPORTS BY SCOTT JOSEPHSON, MS, RD
BY KRISTA POPOWYCH
50 MAKE CARDIO TRAINING A
PERFECT "FITTE" WITH THE NASM
OPT™ MODEL
BY KINSEY MAHAFFEY, MPH
WINTER 2020 / AMERICAN FITNESS 3
002-003 AFM TOC Winter20_vF.indd 3 12/4/19 9:45 AM
CONNECT
AMERICAN FITNESS
EXECUTIVE TEAM
PRESID ENT AND PUB LISH ER
Laurie McCartney
GENERAL M ANAGER O F INT ERNAT IO NAL FIT NESS
Brad Tucker
V I C E PRESID ENT O F SALES AND B USINESS D EVELO PM ENT
David Correia
V I CE PRESID ENT O F O PERAT IO NS AND ANALY T ICS
Luis Guzman
EDITORIAL STAFF
CON TE N T AN D COMMU N ICAT IO NS M ANAGER Greg Esposito
DI RE C TOR OF C USTO M PUB LISH ING Sandy Todd Webster
ED ITO R IN CH IEF Joy Keller
ART D IRECTO R Annie Morley
E XE C U TI VE M ANAGING ED ITO R Kate Watson
P RO D UCT IO N ED ITO R Judy Minich
E DITO RIAL A SSISTANT Sarah Kolvas
PRO D UCT IO N Patrick Sternkopf
CON TRIB UT ING ED ITO RS Megan Hard
Pat Ryan, MS
Laura Quaglio
CON TRIB UT ING WRIT ERS Shirley Archer, JD, MA Krista Popowych
Dana Bender, MS Laura Quaglio
April Durrett Lisa Quigley, MFA
Scott Josephson, MS, RD Doris Thews
Maria Luque, PHD Melissa Weigelt, MS
Kinsey Mahaffey, MPH Alexandra Williams, MA
Tony Nuñez, PhD
ATHLETI C S A N D FI TN ES S A S S O C I ATI O N O F A M E R I CA ( AFA A) NAT I ONAL ACAD E M Y OF S PORT S M E D I CI NE ( NA S M)
WEBSITE: afaa.com WEBSITE: nasm.org
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Please tell us more about your topic, why it would be relevant to the health and fitness within articles, features, columns and advertisements of this magazine are not neces-
community, areas covered, and your qualifications to write the piece. Your query will sarily those of the publisher, AFAA, NASM or their parent corporations or affiliates.
be reviewed for timeliness, relevancy and accuracy. If we feel it will be valuable for The publisher and contributors cannot guarantee such materials are safe and proper
our audience, we will follow up with you. for every reader or for every reader’s students and clients. Readers are urged to consult
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COPYRIGHT © 2020 ASSESSMENT TECHNOLOGIES INSTITUTE, LLC. ALL RIGHTS RESERVED. AMERICAN FITNESS (ISSN 0893-5238) IS PUBLISHED BY THE ATHLETICS AND FITNESS ASSOCIATION OF AMERICA (AFAA).
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FITNESS, 1750 E. NORTHROP BLVD., STE. 200, CHANDLER, AZ 85286. VOLUME 38, NUMBER 1.
4 AMERICAN FITNESS / WINTER 2020
004 AFM Connect Winter20_vF.indd 4 12/3/19 8:25 PM
PRESIDENT’S MESSAGE
HAPPY NEW YEAR!
All of us at American Fitness are excited to help you kick off the new decade with fresh
resolutions and affirmations. This is the perfect time to build your roster, reinvigorate
current clients and reap the rewards of the busiest season of the year. You love hearing
people share their renewed commitments to health and fitness, and you are ready
to help! The opportunities are endless, so how do you select the smartest strategies
for delivering the best results? That’s the topic of this issue’s cover feature, where we
ask top NASM trainers to share their advice on how
LAURIE McCARTNEY, PRESIDENT to thrive in this rewarding career.
As a trainer, you are on the front line of the fitness THIS IS THE PERFECT
and wellness revolution. Those of you who work with TIME TO BUILD
TAKE FIVE
younger clients see firsthand how childhood obesity is
more prominent than ever. In this issue’s CEU Corner, YOUR ROSTER,
“Stand Up to Childhood Obesity: How Fitness Pros REINVIGORATE
Can Impact the Future” (page 26), author Maria Luque,
CHECK OUT FIVE OF PhD, shares research on the many challenges faced by CURRENT CLIENTS
OUR FAVORITE HIGHLIGHTS children who struggle with their weight—challenges AND REAP THE
FROM THIS ISSUE! that, if not addressed during their formative years,
threaten to compromise their adult lives. REWARDS OF THE
22
CREATIVE INTERIM If you teach group fitness at a gym with a tight
PROGRAMMING BUSIEST SEASON
SOLUTIONS
equipment budget, be sure to read the Group Exercise
How to keep momentum Moves column, “Minimal-Equipment Workouts” (page OF THE YEAR.
going during a renovation. 22). Author Melissa Weigelt, MS, shares a wonderful
selection of creative ideas for teaching with a sparse toolbox. And don’t skip “How
26
CEU CORNER: to Help Deskbound Clients Th rive” (page 44), which offers you innovative options
TROUBLING TRENDS IN for clients who spend most of their time sitting at a desk. Author Shirley Archer,
CHILDHOOD HEALTH
JD, MA, gives several “exercise snack” examples that people can easily weave into
AND WELLNESS
What does research their busy workdays.
say about the fitness We are proud to be your partner in this exciting and expanding industry, and we
future of kids? look forward to supporting your career in 2020 and beyond.
36
ON THE COVER: Yours in health,
ARE YOU A
COMPLETE TRAINER?
Strive to be well-rounded
and on top of your game.
Laurie McCartney
44
HOW TO HELP DESK- President – Global Fitness & Wellness Solutions
BOUND CLIENTS THRIVE
Offer healthy antidotes
to sitting. facebook.com/personaltrainers/
facebook.com/afaa.fit/
54 MINIMAL-EQUIPMENT
WORKOUTS
Teach more with less! instagram.com/nasm_fitness/
instagram.com/afaa_certified/
WINTER 2020 / AMERICAN FITNESS 5
005 AFM Pres_winter20_vF.indd 5 12/3/19 8:26 PM
M
Expires 4/30/2020
SIGN UP TODAY! 1-800-460-6276 | Learn more at NASM.org/CPT
*Terms and conditions apply.
006-011 AFM Training Edge News Winter20 vF.indd 6 12/3/19 8:27 PM
BY LAURA QUAGLIO
Training Edge [ INDUSTRY NEWS, INSIGHTS & TOOLS ]
Programming for Joy:
Tips From a Neuroscientist
M
Who Teaches Group Ex
Many fitness professionals have a chemistry of the “exercise high” has them playlist for use outside of class, or let
defi ning moment when exercise feeling optimistic and courageous. each class or group select its own “power
changed the trajectory of their lives. Adjust schedules to allow time to song.” Many endurance athletes have a
For Kelly McGonigal, PhD, now a health socialize. Don’t put sessions back to back; tune or two that can perk them up when
psychologist, Stanford University leave some time for participants to con- they hit a wall.
lecturer and best-selling author, it was nect and chat. Also, make it easy to bring Use rituals to help participants get
when she was a 22-year-old graduate family and friends. This may lead to new hooked. Familiar routines and sensory
student standing outside an exercise business or, at a minimum, encourage experiences (sounds, scents, etc.) make
studio, waiting to audition to become loved ones to support your clients’ efforts. movement more memorable and addict-
an aerobics instructor. As a shy kid who Include synchronized movement in ing (in a positive way). Some examples:
had grown into an anxious adult, she group classes. This can be as simple as Before each class, play the same “wel-
was flooded with panic, yet she did not leading synchronized breathing during a come” song or use a signature essential
turn and run. cooldown. During synchronized move- oil in the lobby. Then close every class by
“Looking back, I think one of the ment, consider forming a circle so each circling up to share an inspiring fitness
reasons I stayed was everything I had person feels more fully part of the group. story or study (from McGonigal’s book or
learned about courage from my favor- Link movement to music. Let partici- elsewhere), or invite members to share
ite forms of exercise,” she says in the pants recommend songs, make a sharable something that makes them proud.
introduction of her new book, The Joy
of Movement: How Exercise Helps Us
Find Happiness, Hope, Connection, and
Courage (Avery 2019). Yoga taught her KELLY MCGONIGAL, PHD,
to stretch beyond her limits, dance led ENCOURAGES FITNESS
inevitably to optimism, and cardio proved PROFESSIONALS TO FOCUS
that a pounding heart can be a sign of ON THE JOY OF MOVEMENT.
power, not fear.
Now, nearly two decades later, the
AFAA-certified group exercise instructor
has woven together fascinating scientific
studies and inspiring real-people stories
into a “love letter” to movement and the
people who promote it. “I am hoping fit-
ness pros who read this will take away a
sense of their deep value to their com-
munities, leaving them inspired to apply
the science and motivated to reconnect to
their own joy,” she says.
Here she shares a few insights from
the book, which instructors and trainers
can use to help clients and participants
find more joy in movement, too:
Exploit the high to enhance the
experience. Have people think about a
personal goal at the peak of a session or
during the cooldown, when the neuro-
WINTER 2020 / AMERICAN FITNESS 7
006-011 AFM Training Edge News Winter20 vF.indd 7 12/4/19 9:48 AM
TRAINING EDGE INDUSTRY NEWS, INSIGHTS & TOOLS
FORM FIX-UP WITH MIKE FANTIGRASSI
STRONG SHOULDERS
SMART
MOVES
FOR
W
ith so much of life happening Stretch the pecs and lats. When Think about shoulders when
at the front of the body (driv- these are tight, people may arch the back working other body parts. Shoulder
ing a car, typing on a com- or shift the arms forward during overhead shrugs, wide-grip bench presses, and
puter and even doing many pressing. chest flies (if arms extend too far back)
exercises, such as pushup Choose externally rotated can all be hard on the shoulder joint.
and bench press), a lot of moves. To counter the internally rotated Also, many chest moves work the
people have developed upper crossed position of upper crossed syndrome, look anterior deltoids, so on “shoulder day”
syndrome, which is characterized by a for moves that can open things up, such it may make sense to use lateral raises
forward head and rounded shoulders. as cobra (either standing or on the floor). and scaptions (which target more
Clients who show these postural distor- Complete 1 set of 12–20 reps at a slow medial deltoids).
tions during assessments may have a tempo.
more difficult time maintaining good form
during exercises that involve an overhead
Build endurance with activation
exercises. Try this shoulder “wall slide”:
SHOULDER OPTIONS
pressing movement, such as military Standing with the feet about a foot from Inhibit/SMR: foam-rolling of chest and upper back
presses and dumbbell presses, says a wall, lean the back against the wall and Lengthen: doorway (active pectoral) stretch, active/
Mike Fantigrassi, NASM-CPT and Master tilt the pelvis so the lower back presses static latissimus dorsi ball stretch
Instructor. against the wall. Place the arms in the Activate: cobra (standing or floor), shoulder wall slide
In fact, exercising the shoulder mus- “goal post” (or “cactus”) position. Keep- Integrate: standing curl to overhead press
cles can be tricky for anyone because of ing the hips, lower back and arms against Note: During workouts, transition to an isolation
the joint’s ball-and-socket structure: This the wall, slide the arms overhead as far exercise, such as the lateral raise or scaption, if form
allows it to move in all three planes of as possible without compromising form. is not ideal during overhead pressing movements.
motion, but it also means the shoulder Hold for 1 second, then return to start.
is less stable than hinge and pivot joints. Complete 2–3 sets of 12 reps.
“It’s really important to have good posture HUNCHING OVER A
and alignment in any exercise,” says Fan- KEYBOARD (OR STEERING
tigrassi, “but especially when performing WHEEL) CAN PUT POSTURE
shoulder exercises, because this joint’s OUT OF WHACK. THE RIGHT
flexibility makes it easier to injure.” SHOULDER EXERCISES CAN
Here are some of his shoulder-friendly HELP ADDRESS THAT.
options for working with people who have
upper crossed syndrome:
Look at alignment. For overhead
pressing motions, the arms and elbows
should align with the torso. If that’s not
possible, try other exercises to build
strength and endurance.
COBRA POSE CAN
OPEN UP THE CHEST
AND SHOULDERS
TO COUNTER THE
EFFECTS OF UPPER
CROSSED SYNDROME.
8 AMERICAN FITNESS / WINTER 2020
006-011 AFM Training Edge News Winter20 vF.indd 8 12/3/19 8:27 PM
TRAINING EDGE INDUSTRY NEWS, INSIGHTS & TOOLS
FORM FIX-UP WITH MIKE FANTIGRASSI
STRONG SHOULDERS
SMART
MOVES
FOR
W
ith so much of life happening Stretch the pecs and lats. When Think about shoulders when
at the front of the body (driv- these are tight, people may arch the back working other body parts. Shoulder
ing a car, typing on a com- or shift the arms forward during overhead shrugs, wide-grip bench presses, and
puter and even doing many pressing. chest flies (if arms extend too far back)
exercises, such as pushup Choose externally rotated can all be hard on the shoulder joint.
and bench press), a lot of moves. To counter the internally rotated Also, many chest moves work the
people have developed upper crossed position of upper crossed syndrome, look anterior deltoids, so on “shoulder day”
syndrome, which is characterized by a for moves that can open things up, such it may make sense to use lateral raises
forward head and rounded shoulders. as cobra (either standing or on the floor). and scaptions (which target more
Clients who show these postural distor- Complete 1 set of 12–20 reps at a slow medial deltoids).
tions during assessments may have a tempo.
more difficult time maintaining good form
during exercises that involve an overhead
Build endurance with activation
exercises. Try this shoulder “wall slide”:
SHOULDER OPTIONS
pressing movement, such as military Standing with the feet about a foot from Inhibit/SMR: foam-rolling of chest and upper back
presses and dumbbell presses, says a wall, lean the back against the wall and Lengthen: doorway (active pectoral) stretch, active/
Mike Fantigrassi, NASM-CPT and Master tilt the pelvis so the lower back presses static latissimus dorsi ball stretch
Instructor. against the wall. Place the arms in the Activate: cobra (standing or floor), shoulder wall slide
In fact, exercising the shoulder mus- “goal post” (or “cactus”) position. Keep- Integrate: standing curl to overhead press
cles can be tricky for anyone because of ing the hips, lower back and arms against Note: During workouts, transition to an isolation
the joint’s ball-and-socket structure: This the wall, slide the arms overhead as far exercise, such as the lateral raise or scaption, if form
allows it to move in all three planes of as possible without compromising form. is not ideal during overhead pressing movements.
motion, but it also means the shoulder Hold for 1 second, then return to start.
is less stable than hinge and pivot joints. Complete 2–3 sets of 12 reps.
“It’s really important to have good posture HUNCHING OVER A
and alignment in any exercise,” says Fan- KEYBOARD (OR STEERING
tigrassi, “but especially when performing WHEEL) CAN PUT POSTURE
shoulder exercises, because this joint’s OUT OF WHACK. THE RIGHT
flexibility makes it easier to injure.” SHOULDER EXERCISES CAN
Here are some of his shoulder-friendly HELP ADDRESS THAT.
options for working with people who have
upper crossed syndrome:
Look at alignment. For overhead
pressing motions, the arms and elbows
should align with the torso. If that’s not
possible, try other exercises to build
strength and endurance.
COBRA POSE CAN
OPEN UP THE CHEST
AND SHOULDERS
TO COUNTER THE
EFFECTS OF UPPER
CROSSED SYNDROME.
8 AMERICAN FITNESS / WINTER 2020
006-011 AFM Training Edge News Winter20 vF.indd 8 12/10/19 9:10 AM
Some Notes About
Exercise-Music Tempo
“Tempo is really interesting at this point in our industry,” says Melanie Douglass, NASM-CPT
and director of business development at Yes! Fitness Music®. “We used to have set tempos
for each class. I mean . . . Set. In. Stone. But now, with all the prechoreographed content and
desire to use radio hits, we are seeing instructors adjust their movements to match the song
—for example, doing a burpee with 2–4 beats per move, if that works best with the song.”
Another way to make your music work better in your classes: Use the tempo control fea-
ture on the Yes!GO app. “This lets you adjust the tempo plus or minus 50% without chang-
ing the pitch—so no zombie or chipmunk sounds. You can even change the tempo in the
A QUICK GUIDE TO BPM middle of your class if members aren’t keeping up or are losing their form,” she says. “That
Douglass suggests using these speeds as a means you can have one super-cool mix and use it for every class if you want: Just change
reference point, making adjustments as needed, the tempo from 130 for core to 125 for barre, then up to 140 for kickboxing.”
based on the tips above. A final thought: When to pick the music depends upon what purpose it serves, says
BEATS PER MINUTE EXERCISE MODALITY Douglass. “If it’s cycle, barbell pump or a dance class, I will always pick the song first, then
125 bpm seniors, barre match my moves to it. In those classes, the music is the star! If it’s a nonstop class, like
130 bpm warmups, toning, core HIIT, sports conditioning, toning or step, the music is the background. What matters here
135 bpm aquatics, kickboxing is choosing songs with the same ‘style’ and an appropriate tempo, so [they don’t] distract
150 bpm high-low, intervals, Tabata from the workout.”
Not Sure About
Small-Group
Training?
S
HERE’S WHY (AND HOW) TO GIVE IT A TRY
Some personal trainers are Perhaps most compelling,
wary of small-group training, though: Small-group training
says Chris Stevenson, owner of can help trainers grow their
Stevenson Consulting, IHRSA business. It lets them assist
board member and certified more people per week and,
master trainer for Technogym®. often, earn a higher hourly
“They feel it will either com- rate (depending on the club’s
promise their craft or cannibal- payment structure). Here,
ize their client base,” he says. Stevenson offers a few tips:
Stevenson, however, has Start small and simple. participants enjoy individual- offering them a discount if they
seen the opposite when work- Consider a preformatted ized attention (for a lower cost post on social media about
ing with groups of four to 12 program and start with just one than personal training). their experience.
people. These groups can be a small group. Be clear about costs. This To learn how to individual-
gateway to personal training, Choose a unique theme. is especially important when ize group training experiences
allowing fit pros to build trust Make sessions either equip- offering a free week or free for each client’s goals, obtain
and relationships that can lead ment-based (TRX®, indoor cy- session—which Stevenson rec- NASM’s Group Personal Train-
to one-on-one sessions. The cling), outcome-based (weight ommends clubs do two or three ing Specialization (NASM-
format also provides members loss, Spartan® Sprint) or skill- times a year. GPTS). Find out more at nasm
with extra motivation and based (self-defense, Pilates). Invite culture ambassa- .org/continuing-education/
accountability, since they feel Identify the benefits. Point dors. These are club members group-personal-training.
loyal to their coach and to out the perks related to a ses- who are reliable, enthusiastic
other members in their group. sion’s theme or modality, and community builders. Ask for
emphasize that small-group their feedback and consider
WINTER 2020 / AMERICAN FITNESS 9
006-011 AFM Training Edge News Winter20 vF.indd 9 12/4/19 10:17 AMTRAINING EDGE INDUSTRY NEWS, INSIGHTS & TOOLS
Tech Goals EXERCISE AND OLDER ADULTS:
for 2020 Protecting the Brain From
THAT CAN BOOST
Common Problems
A
YOUR INCOME
As NASM Senior Fitness Specialists well know, of physical activity showed slower cognitive
A good goal for any fitness profes-
older adults are a growing segment of the decline and slower loss of gray-matter volume
sional is to learn more about fitness
population—and a rewarding group to work (doi:10.1001/jamaneurol.2019.1879).
technology, says Ted Vickey, PhD,
with. Check out these amazing perks that your
founder and CEO of FitWell, a fitness
senior clients can enjoy, thanks to your work. PREVENTION OF POST-SURGERY DELIRIUM
technology management company Up to 61% of older adults experience delirium
based in San Diego. Becoming a power A CLEARER MIND ALL DAY LONG after orthopedic surgery. In a study of 132
user and early adopter can differenti- A 2019 Australian study found that 30 minutes patients, those who typically engaged in
ate you from competitors and enable of moderate-intensity walking—along with regular exercise (walking, physical therapy,
you to provide added benefits to light walking to break up subsequent seated weightlifting, cycling, stretching, participation
clients—or attract new ones. Some of activities—improves working memory in noncompetitive sports and dancing) before
Vickey’s top tips: and executive function throughout the day this type of surgery were 74% less likely to
Advertise your tech expertise. (doi:10.1136/bjsports-2018-100168). experience delirium afterward (doi.org/10.1111/
“If I’m a personal trainer, I am sending jgs.16083).
out a message to every member of the PROTECTION AGAINST ALZHEIMER’S
gym in January, saying, ‘Did you get In a group of 182 adults in the Harvard Learn more about the NASM Senior Fitness
a wearable for the holidays? Bring it Aging Brain Study, those with higher levels Specialization at nasm.org/products/CEU140K.
in! I’ll set it up for you for free,’” says
Vickey. You can use that meeting to
learn about the person’s goals and
offer a free training session, as well.
Ask about fit tech in new-client
intakes. After you know what clients
are using, you can investigate the
details and discuss how you can help
them understand the data.
Become a distributor. This is
a great way to add another revenue
stream, says Vickey. After deciding
which fit-tech items you like (e.g.,
digital scale, smartwatch, heart rate
monitor), contact the companies about
becoming a distributor, then build
new programming around those tools.
Learn more. Check out Vickey’s
new online courses designed to help
fitness professionals learn how to use
HOW GROUP EXERCISE CAN HELP CP
fitness technology tools and data.
Visit TedVickey.com.
C
Can personal training and “I think the big concern [when you tell] clients, ‘Go
group exercise classes co- is that, if we send clients to Caroline’s class,’ now
exist peacefully? Yes, says to classes for free, they’re Caroline is your new best
Rick Richey, MS, DHSC, going to stop paying for friend, and she will refer
host of The NASM-CPT personal training. And that people to you, too.”
Podcast. In fact, he asserts is wild insecurity talking,” Richey suggests look-
that making friends with he says. “The chances are, ing at the gym’s group
group ex instructors can if you send your clients to exercise schedule as a way
really help personal train- classes, they are going to to round out the one-on-
ers to gain and retain their sing your praises to other one workouts you supply.
clientele and grow their members, which can result For example, Zumba® and
business. in new business. And yoga classes could provide
10 AMERICAN FITNESS / WINTER 2020
006-011 AFM Training Edge News Winter20 vF.indd 10 12/4/19 10:32 AMEquipment This Is No
Upgrade: Run-of-the-
Mill Treadmill
Looking into new equipment this
year? Consider the multifaceted
SKILLRUN™, a unique high-tech
treadmill from Technogym®.
“Never before have users had the
opportunity to perform cardio and
power training—including sled push-
ing, parachute training and cadence
training—and receive real-time bio-
feedback all in one treadmill,” says
Michaela Raagas, NASM-CPT and
Technogym master trainer and
education and training manager.
For Raagas, the SKILLRUN has
TUNE IN
improved running efficiency by
enabling her to track important met-
TO LEARN MORE rics, including power, cadence, step
length, ground contact time, propul-
For more great advice and
sion time and flight time. Biofeedback
sometimes surprising sugges-
sensors even detect subtle differ-
tions, check out The NASM-
ences between the feet, allowing
CPT Podcast with Rick Richey,
for correction of imbalances. With
MS, available on all major
the array of options this equipment
podcast apps and the NASM
offers—including a gradient range of
website. Episodes cover a
+25% to −3% and a sprint capability
wide range of topics, including
of up to 18.6 miles per hour—it
questions to ask clients during
caters to elite athletes as well as
that first (free) training session
everyday exercisers.
and how to identify and deal
The SKILLRUN offers several
with specific underactive and
testing modes to help personal train-
overactive muscles.
ers in assessments and, within its
CLUB 4.0 profile, provides engag-
LP CPTs THRIVE
ing group workouts that cater to a
diverse population.
To learn more about the other
BEND OVER BACKWARD FOR GROUP
extra cardio and flexibil- myself than when I was bells and whistles on this ground-
INSTRUCTORS, AND THEY ARE
ity, allowing you to focus wearing a black polo shirt breaking treadmill, visit technogym
LIKELY TO DO THE SAME FOR YOU.
on things like resistance, with a nametag. When .com/us/skillrun.html.
power, and speed, agility you’re working out, mem-
and quickness training. He bers feel like they can talk directing them to classes LAURA QUAGLIO has found a new
also recommends attend- to you—and then you can you think they may enjoy. love: vinyasa flow yoga. She can now
ing “Caroline’s” (and other) offer them a free session.” By not giving these mem- hold a handstand
classes yourself. “Members Finally, if you’re giving bers the brushoff, you are for a hot second,
like to train with trainers free sessions and you can building goodwill—and thanks to extra
who train,” he says. “I got tell that the members are that, too, may lead to shoulder workouts
more clients off the floor not interested in personal future business from them and weekly GX
when I was working out training, Richey suggests or their friends. resistance training.
WINTER 2020 / AMERICAN FITNESS 11
006-011 AFM Training Edge News Winter20 vF.indd 11 12/4/19 10:15 AMSPECIALTY TRAINING PROGRAM DESIGN CONCEPTS
CUSTOMIZE
WINTER WORKOUTS
TO PREP CLIENTS
FOR SNOW
AND ICE SPORTS
Your clients don’t need to be winter Olympians to benefit from ski-ready agility,
snowboard-ready balance and a sled-ready core.
B Y K R I S TA P O P O W Y C H
The dawning of true winter—and holiday gifts of down-filled jackets and cozy snow Therefore, analysis of the cardiovascular,
gloves—may have clients eagerly anticipating a day on the slopes. For those who have strength and flexibility requirements of
specific snow sports, along with a deeper
yet to start schussing down the mountain, circling the ice rink or shredding it on their
consideration of specific movement pat-
snowboards, some targeted training can help them avoid injury and build strength where terning, is advantageous.
they will need it most. But even those who have been playing in the snow for the past If you are not familiar with your client’s
month can benefit from sport-specific workouts like those described here. sport du jour, see “Get Up to Speed on
Unfamiliar Sports,” right, for tips on how to
So can anyone else, for that matter. Mixing Fortunately, whether it’s ice hockey, proceed. You may also want to repeat certain
up workouts is a great way to keep clients cross-country skiing or snowboarding, assessments, such as the single-leg squat
engaged and excited for their next exer- there are certain fundamental movements assessment and speed, agility and quick-
cise session, whether they love the snow that are similar. A strong core is essential ness assessments, especially if movements
or shun it. for any activity requiring balance, and, required for the sport seem to be beyond
notably, most winter sports fall into this the client’s current phase on the NASM
Getting Started: Analyze category. But not all winter activities are Optimum Performance Training™ model.
Your Client’s Sport identical. With skiing, for example, the best
Because clients enjoy different winter preparation for the grind-it-out, long-haul Cardio Conditioning for
pastimes, it is the personal trainer’s job cardiovascular needs of cross-country treks Endurance and Intensity
to be familiar with each person’s sport of may be different from the optimal training Each winter sport has specific cardio
choice and train the client accordingly. for downhill skiing’s short-burst intervals. conditioning requirements, so when you
12 AMERICAN FITNESS / WINTER 2020
012-017 AFM SpecTrain Winter20 vF.indd 12 12/3/19 8:29 PMare creating a training plan, analyze the
cardiovascular needs of the client’s chosen
Take Your Clients to the Next Level
activity. Skiing and snowboarding tend to The NASM Performance Enhancement Specialization (NASM-PES)
be more anaerobic, but a solid cardio base reaps powerful results.
is still necessary. Did you know that NASM personal trainers who have the NASM-PES earn 40% more on
Downhill skiing for the recreational average than other personal trainers? Expand your knowledge base and skillset while
enthusiast requires more moderate-intensity improving your marketability with sports-minded clientele. Athletes will need your
interval training. Most skiers or boarders comprehensive guidance regarding
schuss down the mountain for a couple of • cutting-edge training processes;
minutes and then stop and wait for their • athletic development;
snow buddies to catch up before they go • sports nutrition strategies;
(and stop) again—the perfect interval. • motivational sports performance psychology tips; and
However, an elite skier may power through • sport-specific programming.
30–60 seconds of moguls and would benefit Find out more at nasm.org/performance-training/performance-enhancement
from high-intensity interval training. So -specialization.
would an ice hockey player.
On the other end of the cardio continuum, such as steady-state long runs, bike rides Core Challenges for
cross-country skiers are in it for the long or laps in the pool. Proper Posture
haul and will need to build up their aerobic Bottom line: Interval-train according Core training should be at the top of the
conditioning. This is best attained with to the needs of the sport and the client’s resistance-training priority list for every
moderate-intensity continuous training, ability. snow enthusiast. Strong abdominals and
lower-back muscles support the spine and
Get Up to Speed on Unfamiliar Sports are important for rotational movements
used in snowboarding, mogul skiing and
Not all trainers are winter-sport aficionados. If a client asks you about training for an
ice dancing. These muscles are also neces-
unfamiliar sport, watch YouTube videos, suggests Mike Bracko, EdD, a sports physiologist
sary when skiing through deep powder
and fitness educator in Calgary, Alberta. For nonskiers, for instance, he offers this sugges-
or taking on steep mountain grades. The
tion: “Check out highlights to understand how people ski. Not moguls or ski jumping, but
forward flexion associated with skiing will
basic skiing. Look at the concentric and eccentric contractions of the lower body, notice the
challenge the back muscles to work harder
core stability required for the lean, and watch what the upper body is doing.”
than usual to protect the spine.
Answering the following questions will also help:
To check whether the erector spinae
• Is the sport lower- or upper-body focused, or both?
muscles are activated on a forward bend,
• How intense is the activity?
• How much rotation is required?
• Will there be impact, either from the sport itself When creating a training
or from an external force (like a hit in hockey)?
• How fit is your client?
plan, analyze the
These and other questions will help you create an ideal winter-conditioning training plan cardiovascular needs
that is customized to your client. of the client’s chosen
activity. Skiing and
snowboarding tend to
be more anaerobic,
but a solid cardio base
is still necessary.
have your clients place their hands at waist
level and above, thumbs forward, fingertips
spread, touching the erector muscles. Ask
the clients to perform a sloppy forward
bend. Next have them hinge correctly,
activating their core and back. They will
feel the muscles contract when the flex is
done properly.
Introduce a variety of core exercises
using either body weight or various small
WINTER 2020 / AMERICAN FITNESS 13
012-017 AFM SpecTrain Winter20 vF.indd 13 12/3/19 8:29 PMSPECIALTY TRAINING PROGRAM DESIGN CONCEPTS
training tools. Russian twists on the stability is held in a flexed position with a forward you may find them in the weight room,
ball, side planks with rotation, V-sit presses lean from the hips. Therefore, it is also a resistance band wrapped around both
with a sandbag or reverse wood chops with important to train the hamstrings and ankles, continuously stepping side to side
a medicine ball are just a small sample of glutes. Strong hamstrings and glutes will against the resistance.
exercises from the core toolbox. help to stabilize the body and counter any
muscular imbalances arising from dominant Upper-Body Exercises
Lower-Body Moves to quadriceps muscles. for Planting and Pushing
Strengthen and Stabilize For strong quads, it’s squats, squats and on Poles
Skiing, skating and snowboarding all more squats. Also include glute bridges and Spending most of the day horizontal (i.e.,
require strong lower bodies. As many other lower-body posterior-chain exercises falling down!) is a common occurrence for
downhill skiers can attest, the first day on as part of the training repertoire. A favorite first-time snowboarders. Add in the awk-
the slopes often results in last-run-of-the- of winter sport enthusiast Mike Bracko, EdD, ward motion of pushing up and out of the
day wobble legs. Weak legs equal a greater a sports physiologist and fitness educator snow to get vertical again, and it becomes
risk of injury—most accidents happen in in Calgary, Alberta, is the heel bridge to apparent that upper-body training is needed.
the first 1–5 days back on the slopes. hamstring curl on a stability ball. This Even devoted boarders need arm strength
To prepare your clients, developing exercise works the entire posterior chain, to improve balance and stability, which can
strength and endurance will be crucial, especially the large hip extensors, gluteus potentially prevent a fall. For skiing, strong
particularly for those facing a 6-hour maximus, adductor magnus and hamstring arms will improve the ability to plant and
ski mountain marathon. Assuming their muscles. In addition, says Bracko, combin- push with poles while maintaining good
cardio is good, focus on strengthening ing concentric exercises with a focus on shoulder stability.
the quadriceps, hamstrings and glutes. eccentric training may lessen the effects of Focus on both triceps training and
Strong quads will protect the knees and delayed-onset muscle soreness that many shoulder work. Triceps dips, triceps exten-
better prepare the body to hold the forward skiers experience. sions and medicine ball slams are all great
position used in skiing. Additionally, in For ice skaters, include lateral move- upper-body exercises. Various forms of
both snowboarding and skiing, the body ment training. Look for speed skaters and the plank will improve both shoulder and
Sample Winter-Sport Exercises: Beyond the Basics
Once clients have mastered basic
moves like the plank and squat,
use the NASM Optimum Perfor-
mance Training™ model to increase
the challenge and progress the
exercises appropriately. Here are a
few advanced moves, each of which
offers multiple benefits for winter
sport enthusiasts.
COR E U PPER BODY
Forearm Plank With Triceps Dip and Rotation
Side-Arm Extension Start seated on mat, arms behind you, hands
Start in prone plank, feet wider than hip- pointed toward buttocks. Maintaining good
width apart. Maintaining plank position alignment, bend elbows, lowering into triceps
throughout the exercise, extend right arm dip. Return to starting position, then smoothly
straight out to side, fingertips touching floor. reach R hand up and over across to L. Dip
Hold for 4–8 seconds. Smoothly return to down and back up, extending L hand up and
starting position. Repeat with left arm. across body for 30–60 seconds.
Continue R and L for 30–60 seconds. To increase the challenge: Increase
tempo or lift hips higher, drop body deeper
into dip or extend reaching arm farther.
14 AMERICAN FITNESS / WINTER 2020
012-017 AFM SpecTrain Winter20 vF.indd 14 12/3/19 8:29 PMcore strength. Also include back exercises skiers may find themselves off the beaten quickness and agility drills. Also, add in
and choose push-pull combination moves. path and struggling to weave through an plyometric training if appropriate for the
A fast straight-arm pushdown using a ungroomed trail. Having a strong core will client. Explosive moves like box jumps, split
resistance band anchored in the center help with balance and movement control jumps and ricochets will improve power.
will elevate heart rate and strengthen the in both these situations.
upper back and arms. To train specifically for balance, you can Ready, Set—Snow!
incorporate various balance-board tools. With any winter sport or activity, preparation
Balance and Agility Single-leg exercises (performed with eyes is paramount to the success of both weekend
Activities for Fewer Falls open or closed) are good nonequipment warriors and elite athletes. Developing a
With the changing and challenging surfaces alternatives. program that is client-driven and sport-
of most winter sports—hard-packed ice, Agility exercises for fast footwork and specific will enhance performance and
powder snow, variable terrains and tree- directional changes are also important for enjoyment, keeping your clients injury-free
so they can be ready for the springtime
sport challenges soon to come!
Developing strength and endurance is crucial,
KRISTA POPOWYCH
particularly for clients facing a 6-hour grew up in the snowy
ski mountain marathon. Canadian north. She
was the 2014 IDEA
Fitness Instructor of
lined trails—good balance and agility winter-sport prep and may come in handy the Year and canfitpro
are key to avoiding falls and injuries. For when maneuvering around an out-of- Presenter of the Year, a Balanced Body
example, boarders need to be able to adapt control skier. Reaction time matters. Use movement specialist, and the global
quickly to various snow-packed surfaces an agility ladder or set up markers (cones director of group education for Keiser.
as environmental conditions change. And or tape, for example) on the floor for speed, Reach her at info@kristapopowych.com.
LOW E R BO DY B A LAN CE AGIL ITY
Weighted Squat With Lifts Single-Leg Two-Hand Fast-Feet Out-Out-In-In Drill
Stand with feet shoulder-width apart, hold- Touchdown With Leg Lift Place resistance band on floor in reverse-
ing dumbbell in each hand, arms at sides, Balancing on R leg, knee soft, extend L leg U position or use agility ladder as marker.
with neutral spine. Squat down and place behind you as you reach both hands toward Run feet out-out-in-in, being mindful of not
weights on floor. Lift up without weights. floor until L leg is parallel with floor. Main- stepping on band or ladder. Lead with R
Lower down, arms straight, and pick up tain this position, touching fingertips down foot for 20 seconds, recover 10 seconds
weights, then return to starting position. in various shapes—circles, diamonds, and repeat, leading with L foot. Repeat
Repeat for 30–60 seconds. X’s—before returning to starting position. for 8 sets, Tabata-style.
To increase the challenge: Increase Repeat on L, doing 6–8 reps per side.
tempo, add isometric pause in low position
(to mimic skiing) or use heavier weights.
WINTER 2020 / AMERICAN FITNESS 15
012-017 AFM SpecTrain Winter20 vF.indd 15 12/3/19 8:29 PMBECOME A
BECOME A
BECOME CERTIFIED
A CERTIFIED
CERTIFIED
INDOOR CYCLING
INDOOR CYCLING
INDOOR INSTRUCTOR
CYCLING INSTRUCTOR
INSTRUCTOR
Introducing the NEW G.E.A.R. Indoor
Introducingthe
Introducing theNEW
NEWG.E.A.R.
G.E.A.R.Indoor
Indoor
Cycling Instructor Certification
CyclingInstructor
Cycling InstructorCertification
Certification
IN AS LITTLE AS 8 WEEKS,
INAS
IN ASLITTLE
LITTLE AS 8 WEEKS,
YOU WILL: AS 8 WEEKS,
YOUWILL:
YOU WILL:
CREATE POWERFUL, EFFECTIVE RIDE PROGRAMS
CREATE
CREATE
Utilize POWERFUL,
POWERFUL,
scientifically EFFECTIVE
EFFECTIVE
sound RIDEPROGRAMS
RIDE PROGRAMS
and safe techniques.
Utilizescientifically
Utilize scientificallysound
soundand
andsafe
safetechniques.
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PROGRAM COMPELLING MUSIC PLAYLISTS
PROGRAM
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Learn COMPELLING
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to harness MUSIC
the power ofMUSIC PLAYLISTS
music toPLAYLISTS
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Learn
Learn to harness
energytotoharness the
all yourthe power of music to bringnext
power of music to bring
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energyto
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allyour
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MAXIMIZE YOUR TALENTS
MAXIMIZE
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Let YOURTALENTS
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shine through confidence-building
Let
Let your personality
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strategies. shine through confidence-building
coaching strategies.
coaching strategies.
012-017 AFM SpecTrain Winter20 vF.indd 16 12/3/19 8:29 PMR MAKE A DIFFERENCE
MAKE
As a CertifiedA
MAKE A DIFFERENCE
DIFFERENCE
Indoor Cycling Instructor you will develop:
As
AsaaCertified
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IndoorCycling
CyclingInstructor
Instructoryou
youwill
willdevelop:
develop:
GOALS ENERGY
Gain aGOALS
deeper understanding of
GOALS ENERGY
Create exciting and inspired
ENERGY
Gain the goals of your classes.
Gainaadeeper
deeperunderstanding
understandingofof Create ride programs.
Createexciting
excitingand
andinspired
inspired
the
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goalsofofyour
yourclasses.
classes. ride programs.
ride programs.
ACCOUNTABILITY RESULTS
ACCOUNTABILITY
Provide class participants with valuable
ACCOUNTABILITY RESULTS
Develop evidence-based, next-level
RESULTS
opportunities
Provide to work hardvaluable
and succeed. results for all who take your classes.
Provideclass
classparticipants
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012-017 AFM SpecTrain Winter20 vF.indd 17 12/3/19 8:29 PMINSTRUCTOR NOTES SHARPENING YOUR SKILLS
DON’T
MISS
THE
BOAT!
Lead participants
to success in
indoor rowing.
BY DORIS THEWS
The indoor rowing machine used to be relegated to the main floor, and it wasn’t uncom- • “You are building core strength without
mon to see it stashed in a dark corner, gathering dust, as intimidated gym-goers shyly doing a situp. Stabilize through hip
flexion and extension.”
avoided it. However, thanks to innovative programming and advances in equipment tech-
• “Guess what? You’re balancing your
nology (among other factors), indoor rowing has been growing in popularity, and, along body right now through posterior-
with it, so has demand for targeted education and coaching. and anterior-chain work.”
• “You want full-body results? You’re
The rediscovery of rowing—group training, improves lower-body power, upper-body getting upper- and lower-body love
in particular—and its many benefits has strength and core stabilization with every with every stroke.”
made this activity a force to be reckoned stroke. The activity has one of the highest • “I see sweat and lots of it! You’re
with in the fitness industry. As a group energy costs among the predominantly getting drenched without the water.”
exercise instructor, you may be interested cardiovascular sports (Hagerman 1984). As for the psychological benefits,
in learning more about how to coach, cue It is age- and ability-friendly, appealing to participants are always pleasantly surprised
and motivate participants through a fun, a wide range of people, and is a wonderful at how long they can last on a rower com-
effective rowing workout. This article option for those who are rehabilitating or pared with other pieces of equipment. This
shows you how to focus on the physical returning to exercise following an illness or is because rating of perceived exertion is
and mental advantages of rowing so that injury; it’s also a good fit for those wanting lower, even as workload remains higher. The
you can provide class members with a to achieve a “runner’s high” without stress- payoff is increased caloric expenditure for
successful class experience. ing their joints. Elite athletes often rely on any given duration, which is vastly satisfy-
rowing as a cross-training tool, as it helps ing and offers the positive reinforcement
Rowing Benefits to fine-tune their conditioning. With these that encourages healthy-habit creation.
What physiological benefits can par- physical benefits in mind, here are some Some people also report feeling calmer
ticipants hope to achieve from a rowing coaching cues to try out in your next class: and more centered during and after row-
workout? Quite a lot! Rowing provides a • “This is HIIT without the hit to your ing, as the cadence and repetition can help
total-body cardiovascular workout that body, so go the extra mile!” lasso the mind.
18 AMERICAN FITNESS / WINTER 2020
018-021 AFM Instr Notes Winter2020 vF2.indd 18 12/3/19 8:30 PMBecause of the lower RPE, the mind The third phase—a hip hinge followed by participants about the metrics displayed
will likely check out before the body will. an upper-body pull—results in the “finish” on the console, so people understand their
Here are a few cues that will encourage position. In the fourth phase, “recovery,” actual output. Be sure to cover wattage,
your clients to keep going on the rower the rower extends the arms, hinges at the time, distance and stroke rate.
when they think they are ready to quit: hips and bends at the knees to return to Wattage is the power generated by the
• “Remember that rowing will build the starting position, ready to begin the user, which results in caloric expenditure.
you up, not tear you down.” “catch” phase of the next stroke. The fol- Time is often a good motivator, as most
• “Every stroke gets you closer to your lowing cues focus on the different phases: people are surprised (and delighted) at how
personal victory.” LOWER BODY: long they can work before fatigue sets in.
• “Keep your eyes on the prize.” • “Drive through the legs.” Many people live and die by metrics, and
• “Find a rhythm in your breath and • “Jump off the foot board.” obtaining a distance of 10,000 meters in an
match it to your strokes.” • “Use explosive power!” hour is a worthy goal for many die-hards.
• “Can you feel that? The range makes CORE: Stroke rate is how quickly the “oars” go into
the change.” • “Sit up tall and look ahead.” the water. The slower the stroke rate, the
• “Hinge forward and back.” more powerful each stroke can be. There’s a
A Focus on Form • “Stabilize through your hips.” common misconception that faster strokes
Now that we’ve touched on the benefits UPPER BODY: result in more distance; this can easily be
of indoor rowing, let’s look at form. In • “Reach forward as if you were overcome with good technique and a strong
addition to understanding the movement, grabbing the water with your oars rate of 20–30 strokes per minute, which
rowing coaches need to be able to clearly and do a long, powerful stroke is a good pace for speed and efficiency.
and concisely communicate execution to propel you to The most im-
and direction. There are four phases to the success.” Warmup Drill portant output is
rowing stroke. It starts with a lower-body • “Pull to the sternum.” the stroke’s tempo.
During the warmup, prepare
push, followed by a hip hinge. The stroke • “Relax your Most people row
participants by teaching and
finishes with an upper-body arm pull and shoulders.” with a 1-to-1 ratio
breaking down the following drill:
then returns to the starting position. In Successfully coaching of drive to recovery.
• Focus only on the lower-body
rowing terms, the first phase is the “catch,” rowing requires cuing not The most efficient
movement for 1 minute.
when the arms are fully extended and the only body movement but tempo is a 1-to-2
• Focus on the proper core
legs start to push out. The second phase is also mental movement. It ratio that allows
movement for 1 minute.
the “drive,” when the legs are fully extended. can be helpful to educate for an explosive
• Highlight the correct upper-
body form for 1 minute.
• Next, slowly link all three
parts into one, then focus for
1 minute on the return.
“Recover” by extending the
arms, hinging at the hips and
bending at the knees to the catch,
finishing the complete stroke.
• Teach all three moves together
until they look and feel fluid.
WINTER 2020 / AMERICAN FITNESS 19
018-021 AFM Instr Notes Winter2020 vF2.indd 19 12/3/19 8:30 PMINSTRUCTOR NOTES SHARPENING YOUR SKILLS
UNITED STATES POSTAL SERVICE STATEMENT OF
Jump on Board! OWNERSHIP, MANAGEMENT, AND CIRCULATION
The AFAA If you haven’t yet led a rowing class, go
1. Publication title: American Fitness. 2. Publication no.: 0893-5238.
3. Filing date: November 1, 2019. 4. Issue frequency: Quarterly.
5 Questions ™
ahead and give it a try. Indoor rowing is
5. No. of issues published annually: 4. 6. Annual subscription price:
$39. 7. Complete mailing address of known office of publication:
Athletics and Fitness Association of America/AFAA, 1750 E.
1. What is the purpose of the exercise?
not a trend. When you coach and cue with Northrop Blvd., Suite 200, Chandler, AZ 85286-1744. Contact
Consider: muscular strength or
rowing’s physical and mental benefits in person: Stacey Penney. Telephone: 602-707-5322. 8. Complete mail-
ing address of headquarters or general business office of publisher:
endurance, cardiorespiratory condi-
mind, along with the four phases of each 1750 E. Northrop Blvd., Suite 200, Chandler, AZ 85286-1744.
9. Full names and complete mailing addresses of publisher, edi-
tioning, flexibility, warmup or activity
stroke, instructing a class will be smooth- tor and managing editor: Publisher—Laurie McCartney, 1750 E.
preparation, skill development, and
going. The drive, catch, finish and recovery Northrop Blvd., Suite 200, Chandler, AZ 85286-1744; Editor—Stacey
Penney, 1750 E. Northrop Blvd., Suite 200, Chandler, AZ 85286-
stress reduction.
describe the perfect stroke from start to 1744. 10. Owner: Assessment Technologies Inc/ATI/d/b/a AFAA,
Athletics and Fitness Association of America; 11161 Overbrook
finish. By focusing on each of these phases Road, Leawood, KS 66211. 11. Known bondholders, mortgagees,
2. Are you doing that effectively? and other security holders owning or holding 1 percent or more of
during every stroke, you can help fitness total amount of bonds, mortgages or other securities: None. 12. Tax
A
Consider: proper range, speed and beginners become confident, results- status: The purpose, function, and nonprofit status of this organiza-
tion and the exempt status for federal income tax purposes—Has
body position against gravity. oriented rowers in a short period of time. not changed during preceding 12 months. 13. Publication title:
American Fitness. 14. Issue date for circulation data below: Fall
D
3. Does the exercise create any 2019 (September). 15. Extent and nature of circulation: —15a. Total
DORIS THEWS is number of copies: Average no. copies each issue during preceding
safety concerns? 12 months: 72,569; no. copies of single issue published nearest to
the 2019 IDEA Fitness fi ling date: 26,877. 15b. Paid circulation: 15b (1). Mailed outside-
Consider: potential stress areas Instructor of the county paid subscriptions stated on PS Form 3541 (include paid
T
distribution above nominal rate, advertiser’s proof copies, and
(e.g., lower back, knees, wrists, Year and senior vice exchange copies): Average no. copies each issue during preceding
back), environmental concerns or president of fitness and 12 months, 68,670; no. copies of single issue published nearest to
fi ling date, 21,748. —15b (2). Mailed in-county paid subscriptions
movement control. innovation at VASA stated on PS Form 3541 (include paid distribution above nominal
rate, advertiser’s proof copies, and exchange copies): Average no.
Fitness. As a fitness copies each issue during preceding 12 months, 0; no. copies of single
4. Can you maintain proper
educator, she has traveled the globe and issue published nearest to fi ling date, 0. —15b (3). Paid distribution
alignment and form for the taught thousands of fitness professionals
outside the mails including sales through dealers and carriers, street
vendors, counter sales, and other paid distribution outside USPS®:
duration of the exercise? to coach indoor rowing. She is an inter- Average no. copies each issue during preceding 12 months, 0; no.
copies of single issue published nearest to fi ling date, 0. —15b (4).
Consider: form, alignment and national keynote speaker and presenter
stabilization. and, in her 30-year career, has led several
Paid distribution by other classes mailed through the USPS (e.g.,
First-Class Mail®): Average no. copies each issue during preceding
12 months, 0; no. copies of single issue published nearest to fi ling
Th
5. For whom is the exercise
of the world’s fitness brands. date, 0. 15c. Total paid distribution (sum of 15b [1], [2], [3], and [4]):
Average no. copies each issue during preceding 12 months, 68,670; An
no. copies of single issue published nearest to fi ling date, 21,748.
appropriate or inappropriate? REFERENCE 15d. Free or nominal rate distribution: —15d (1). Free or nominal
Consider: risk-to-benefit ratio; rate outside-county copies included on PS Form 3541: Average
Hagerman, F.C. 1984. Applied physiology of rowing. Sports
no. copies each issue during preceding 12 months, 1; no. copies of
whether the participant is at a Medicine, 1 (4), 303–28. single issue published nearest to fi ling date, 0. —15d (2). Free or
nominal rate in-county copies included on PS Form 3541: Average
beginner, intermediate or advanced no. copies each issue during preceding 12 months, 0; no. copies of
fitness level; and any limitations Three Indoor-Rowing single issue published nearest to fi ling date, 0. —15d (3). Free or
nominal rate copies mailed at other classes through the USPS (e.g.,
reported by the participant.
Teaching Tips First-Class Mail): Average no. copies each issue during preceding
12 months, 39; no. copies of single issue published nearest to filing date,
39. —15d (4). Free or nominal rate distribution outside the mail (car-
• Teach to each individual. For exam- riers or other means): Average no. copies each issue during preceding
drive from the starting position and time ple, tall people with long levers will be
12 months, 545; no. copies of single issue published nearest to fi ling
date, 1,210. 15e. Total free or nominal rate distribution (sum of 15d
to recover and breathe on the return. This [1], [2], [3] and [4]): Average no. copies each issue during preceding
repeats for each subsequent stroke. When
better at rowing, since they will have a
longer stroke than shorter people.
12 months, 584; no. copies of single issue published nearest to fi ling
date, 1,249. 15f. Total distribution (sum of 15c and 15e): Average no. W
copies each issue during preceding 12 months, 69,254; no. copies
coaching timing, a few helpful cues are
“Use explosive power . . . glide to recover”
• Start slowly. Rowing has a bit of a
learning curve, so make sure attend-
of single issue published nearest to fi ling date, 22,997. 15g. Copies
not distributed: Average no. copies each issue during preceding
12 months, 3,314; no. copies of single issue published nearest to
Fi
and “Find your Zen zone.”
10
fi ling date, 3,880. 15h. Total (sum of 15f and g): Average no. copies
ees master technique for the best, each issue during preceding 12 months, 72,568; no. copies of single
most successful results. issue published nearest to fi ling date, 26,877. 15i. Percent paid
(15c divided by 15f 100): Average no. copies each issue during
• Have fun! Offer a great playlist and
support community connections with
preceding 12 months, 99%; no. copies of single issue published
nearest to fi ling date, 95%. 16. Electronic copy circulation: 16a. Paid bu
electronic copies: Average no. copies each issue during preceding
12 months, 0; no. copies of single issue published nearest to fi ling
some friendly competition. date, 0. 16b. Total paid print copies (line 15c) + paid electronic
copies (line 16a): Average no. copies each issue during preceding
12 months, 68,670; no. copies of single issue published nearest to
fi ling date, 21,748. 16c. Total print distribution (line 15f) + paid
electronic copies (line 16a): Average no. copies each issue during Th
preceding 12 months, 69,254; no. copies of single issue published
nearest to fi ling date, 22,997. 16d. Percent paid (both electronic and
print copies) (16b divided by 16c 100): Average no. copies each
issue during preceding 12 months, 99%; no. copies of single issue
ro
W
published nearest to fi ling date, 95%. I certify that 50% of all my
distributed copies (electronic and print) are paid above a nominal
price. 17. Publication of statement of ownership: Publication
required. Will be printed in the Winter 2020, 12/26/2019 issue of
this publication. 18. Signature and title of editor, publisher, business
manager or owner: Stacey Penney, Editor/Content Strategist. Date: tr
November 1, 2019. I certify that all information furnished on this
form is true and complete. I understand that anyone who furnishes
false or misleading information on this form or who omits material
or information requested on the form may be subject to criminal
sanctions (including fines and imprisonment) and/or civil sanctions
(including civil penalties).
Stacey Penney, Editor/Content Strategist
20 AMERICAN FITNESS / WINTER 2020
018-021 AFM Instr Notes Winter2020 vF2.indd 20 12/3/19 8:30 PMYou can also read
