IN THIS ISSUE News You Need Resistance Training for Life Training for Independence Successful Resistance Training For Arthritis Coaching News Resistance Training During Pregnancy Self-Tests 1 1 2 5 7 8 11 ACSM’s Certified News JANUARY-MARCH 2007 News You Need! The beginning of each New Year should include good news, and the start of 2007 is no exception for ACSM’s Committee on Certification and Registry Boards (CCRB). Resistance Training for Life Paul Sorace, M.S., ACSM RCEP, CSCS Hackensack University Medical Center, Hackensack, NJ New Educational Course for ACSM Certified Professionals Please recall that 2006 provided a successful launch for our new 1-day CEC Course specifically designed for ACSM Certified Professionals. “Weight Management for the Fitness Professional” was held at more than 20 locations across the country to approximately 300 participants. We will continue offering this course in 2007, as well as a brand new course titled, “Behavior Change Strategies for Optimal Client Outcomes.” Please stay tuned to future issues of ACSM’s Certified News, ACSM’s Certified E-News, and/or the ACSM Web site for future dates and locations. ACSM Receives NCCA Accreditation for HFI and ES Certification Programs As a reminder, ACSM’s CCRB is committed to 3rd-party Accreditation through the National Commission for Certifying Agencies (NCCA) for all of our certification programs, and we received NCCA accreditation for the ACSM Certified Personal TrainerSM certification program in May, 2006. In December, we heard additional good news: the ACSM Health/Fitness Instructor® and ACSM Exercise Specialist® certification programs both received NCCA accreditation! This third-party accreditation of our two oldest certifications is long overdue, and reestablishes ACSM as the “Gold Standard” of voluntary certifications within the health/ fitness/clinical fields. Of course, we have one credential left to submit for NCCA accreditation: the ACSM Registered Clinical Exercise Physiologist® certification. The RCEP application will be submitted in January, 2007. Background ACSM’s acknowledgement of independent, third-party accreditation for all our credentials, as well as any credential offered within the health/fitness and clinical industries, complies with the previous recommendation issued by the International Health, Racquet News You Need... Continued on Page 9 VOLUME 17, ISSUE 1 The benefits of aerobic exercise have been well documented over the last several decades. But many people still react indifferently to resistance training, thinking only of bodybuilding or training for athletes. Granted, bodybuilding is the result of progressive resistance training and athletes benefit from resistance training programs specific to their sport. However there are a large number of health and fitness benefits from regular resistance training for people of all ages. Resistance training enables people to: live a higher quality of life (e.g., greater ease with activities of daily living); be more physically active (e.g., engage in physical recreational activities); prevent/manage certain diseases (e.g., osteoporosis, arthritis); increase body image self-confidence due to the aesthetic results. Resistance training is beneficial for many aspects of life. As a point of interest, resistance training is perhaps the best term used to describe this type of exercise. There are other terms often used but they can be slightly misleading. For example, resistance training enhances muscular strength (strength training) but also muscular size (hypertrophy), power, and local muscular endurance. Also, resistance training can involve free weights and machines (weight training) but also bodyweight, elastic tubes / bands, air resistance (Keiser), and other forms of resistance (e.g., water bottles). In a properly designed program, resistance training provides increased stress to the bones, which can increase or maintain bone mineral density for those who may have, or who are prone to osteoporosis5. Generally aerobic exercise only stresses the lower extremities. Resistance training can emphasize all parts of the body. Resistance exercise also can develop bone and muscle early in life thus preventing bone loss and maximizing bone density during growth years. Resistance training can help overweight/ obese persons pursue a more active lifestyle, leading to weight loss and weight maintenance1. Even though resistance training shouldn’t be the emphasis of an exercise program designed to lose weight, it does complement the aerobic component. For example, resistance training results in additional calorie expenditure. Resistance training helps to make the body more sensitive to insulin not only during, but following exercise sessions. This is beneficial to those who have type 1 or 2 diabetes or for those who are at risk for diabetes (insulin resistance). A recent study indicated that progressive resistance training can increase insulin sensitivity, even when not following a weight loss diet3. It was once believed that the loss of muscle Resistance Training... Continued on Page 12 ACSM’s Certified News AMERICAN COLLEGE OF SPORTS MEDICINE | (317) 637-9200 2 Training for Independence Thomas P. Mahady, M.S., CSCS The Cardiac Prevention and Rehabilitation Program Hackensack University Medical Center ACSM’S CERTIFIED NEWS EDITORS Paul Sorace, M.S. Larry S. Verity, Ph.D., FACSM COMMITTEE CHAIR Dino Costanzo, M.A. CCRB PUBLICATIONS SUBCOMMITTEE CHAIR Jonathan N. Myers, Ph.D., FACSM ADMINISTRATION PRESIDENT Carl Foster, Ph.D., FACSM PUBLICATIONS COMMITTEE CHAIR Jeffrey L. Roitman, Ed.D., FACSM EXECUTIVE VICE PRESIDENT James R. Whitehead NATIONAL CENTER NEWSLETTER STAFF NATIONAL DIRECTOR OF CERTIFICATION AND REGISTRY PROGRAMS Mike Niederpruem ASSISTANT DIRECTOR OF CERTIFICATION Hope Wood MANAGER, CERTIFICATION PROGRAMS Traci Rush CERTIFICATION PROGRAM COORDINATOR Beth Muhlenkamp PROFESSIONAL EDUCATION COORDINATOR Gretchen Dovenmuehle DIRECTOR OF PROFESSIONAL EDUCATION AND DISTANCE LEARNING Karen J. Pierce ASSISTANT EXECUTIVE VICE PRESIDENT D. Mark Robertson SENIOR DIRECTOR OF PUBLICATIONS AND MARKETING Jeff Richardson PUBLICATIONS MANAGER David Brewer FOR MORE CERTIFICATION RESOURCES CONTACT THE ACSM CERTIFICATION RESOURCE CENTER: 1-800-486-5643 INFORMATION FOR SUBSCRIBERS CORRESPONDENCE REGARDING EDITORIAL CONTENT SHOULD BE ADDRESSED TO: Certification & Registry Department E-mail: [email protected] Tel.: (317) 637-9200, ext. 121 Introduction Chances are that if you regularly exercise or participate in some form of physical activity, resistance training (RT) is probably not a part of your exercise routine.1,9 According to the U.S. National Center for Health Statistics, 44 percent of American men and 38 percent of American women report engaging in some form of vigorous physical activity or exercise regularly, while 16 percent of Americans report participating in some form of resistance training.12 The impact of RT on muscle is easily understood and well accepted. However, its beneficial effects on health risk factors and chronic disease has only recently been recognized.10 In 1990, the American College of Sports Medicine first recognized RT as a significant component of a comprehensive fitness program for adults of all ages.2 Sarcopenia is the term for the gradual decrease in muscle tissue with age that begins for most individuals around the age of thirty.8,11 By the age of seventy, an individual can expect to lose up to 25 percent of their total muscle mass and strength and possibly another 25 percent by age 90.12 Some of these changes are a physiological consequence of the normal aging process, but disuse and inactivity player a much larger role. A study of healthy men between the ages of 60 and 72 who trained for twelve weeks using a standard strength training protocol at 80 percent of their 1 rep maximum (1RM) demonstrated increases in knee flexion strength by 107 percent and knee extension strength by 227 percent.9 These dramatic improvements were similar to those changes experienced by younger adults and demonstrate that changes in strength can be achieved later in life that are similar to those of younger counterparts with resistance training. The loss of muscle mass is not only cosmetic. Muscles play an important role in the maintenance of the body’s metabolism by controlling the rate at which an individual burns calories. Combined with a RT program, a boost in metabolism plays a role in controlling body fat which positively impacts the risk factors for heart disease and certain cancers.12 Strong muscles also help alleviate the strain on the heart when the body is asked to perform work. Increased muscle mass also provides a greater surface area for the storage of blood glucose and improves sensitivity to insulin. Thus, the ability to maintain muscle mass later in life helps to prevent or control type 2 diabetes.12 The most dramatic effects of muscle loss translate into the loss of physical independIndependence... Continued on Page 3 CHANGE OF ADDRESS OR MEMBERSHIP INQUIRIES MEMBERSHIP AND CHAPTER SERVICES TEL.: (317) 637-9200, EXT. 139 OR EXT. 136. ACSM’s Certified News (ISSN# 1056-9677) is published quarterly by the American College of Sports Medicine Committee on Certification and Registry Boards (CCRB). All issues are published electronically and in print. The articles published in ACSM’s Certified News have been carefully reviewed, but have not been submitted for consideration as, and therefore are not, official pronouncements, policies, statements, or opinions of ACSM. Information published in ACSM’s Certified News is not necessarily the position of the American College of Sports Medicine or the Committee on Certification and Registry Boards. The purpose of this newsletter is to inform certified individuals about activities of ACSM and their profession and about new information relative to exercise and health. Information presented here is not intended to be information supplemental to the ACSM’s Guidelines for Exercise Testing and Prescription or the established positions of ACSM. ACSM’s Certified News is copyrighted by the American College of Sports Medicine. No portion(s) of the work(s) may be reproduced without written consent from the Publisher. Permission to reproduce copies of articles for noncommercial use may be obtained from the Rights and Permissions editor. ACSM NATIONAL CENTER 401 WEST MICHIGAN ST. INDIANAPOLIS, IN 46202-3233. TEL.: (317) 637-9200 • FAX: (317) 634-7817 © 2007 American College of Sports Medicine. ISSN # 1056-9677 JANUARY/FEBRUARY/MARCH 2007 | VOLUME 17; ISSUE 1 Independence... Continued from Page 2 ence. Weak muscles impact an individual’s ability to perform activities of daily living (ADL). Activities such as walking, cleaning or shopping become more difficult when strength declines. The ability to balance while moving or standing declines and the potential for falls increases. By the age of 65, one in three individuals will report experiencing some kind of fall, with 1 out of 20 of these reports resulting in some form of bone fracture.12 These injuries can be debilitating and are often difficult to recover from. Enhanced Quality of Life Even a modest amount of exercise substantially reduces the risk of dying from multiple risk factors and improves the functional characteristics needed to perform day-to day tasks. The effects of (RT) along with a sound cardiovascular exercise program may assist with the management of those risk factors that put an individual’s long-term independence at risk. Resistance training has been proven to be effective in the management of osteoarthritis1. Functional ability can be improved if the muscles that surround the affected joint are strong and can share in the support of the stress experienced by the joint. Shared stress by the joints and muscles reduces the overall stress on the joint surfaces. Evidence also supports the fact that RT reduces the rate of bone loss and may also increase bone deposition as long as the training stimulus is weight bearing, of a magnitude that stimulates bone formation, or both.1 It is recommended that the training stimulus mimics those common movements of daily living that increase the functional capacity of the individual. Training for specific movements such as rising from a chair or one’s bed can easily be performed with either available equipment in a gym setting or repeated with added resistance in a home setting.12 Research suggests that regular aerobic exercise plays a role in the management of mild to moderate depression.12 Whether resistance training plays a significant role in the management of depression has yet to be clarified. Restoring lost abilities through resistance training restores confidence and boosts mood. The ability to move freely without fear of falling or losing one’s balance creates a better sense of independence and expands a person’s social abilities.12 Table I: Summary of Adaptations to Aging and Resistance Training3 Muscle strength Muscle endurance Muscle mass Muscle fiber size Muscle metabolic capacity Resting metabolic rate Body fat Bone mineral density Physical function Aging Decreases Decreases Decreases Decreases Decreases Decreases Increases Decreases Decreases Resistance Training Increases Increases Increases Increases Increases Increases Decreases Increases Increases Program Design The fundamentals of a RT program design are the same regardless of age. When developing an individualized exercise prescription it is important to understand the unique challenges facing older adults and to manipulate the acute program variables in order to meet their needs. Incorporating such challenges begins with a physician’s medical clearance, especially in the presence of two or more coronary risk factors or the presence of metabolic disease, and a needs analysis, which takes into consideration any physical limitations and the individual’s goals.5 Many older adults may also require a period of time for basic conditioning so that they can RT at a level needed to experience adaptations. In such cases, starting levels of RT may be minimal and trainers should exercise caution in choosing equipment and movements that will not injure or over-train the person. Exercise selection is very important and should include at least one exercise for all of the major muscle groups. This can be attained through a variety of equipment choices which can range from fixed equipment to soup cans. Equipment selection depends upon the person’s personal preference, availability, and physical abilities. Progression of exercises should emphasize movements that would enhance power and balance. The order of exercises should progress from large muscle groups to smaller muscle groups in order to minimize fatigue and maximize the resistance used. Focus efforts on the optimal stimulation of the lower extremities5 to enhance balance and power training strategies. The duration of rest between sets and exercises determines the metabolic demands of the workout. Rest period lengths should be consistent with program goals and consider the medical or physical condition of the individual. Longer rest periods optimize gains in strength and work well for individuals with type I diabetes while programs with shorter rest periods enhance muscular endurance and challenge the acid base balance which may be compromised in older individuals.5 Take every precaution to control rest lengths in an effort to avoid the metabolic stress that accompanies RT. Single set programs work well for initiating RT programs for older individuals and provide a good starting point. Three sets of a single exercise are usually sufficient in providing a training stimulus and an adaptation. However, should the individual desire more of a training stimulus for a single body part it would be wise to consider the addition of another exercise before progressing beyond three sets.5 Consider also increasing the intensity of the exercise. Older adults may not be 3 ACSM’s Certified News able tolerate intensities up to 80 percent of 1RM with every session. A sound strategy would consider reducing the intensity over the course of three days and monitor the progression until the total volume of training is consistent with every workout. Training volume also factors in the repetitions for each set. Because of the high prevalence of cardiovascular problems, limit the number of repetitions to failure. Consider conservative training volumes and reserve the number of prescribed repetitions as an easy option for progression. One to three sets of eight to ten repetitions at an intensity of 70 to 90 percent of 1RM is a good starting point. Reevaluate the RT program every 12 weeks and carefully consider which of the aforementioned program variables will offer the best strategy for improvement and safety. Pay close attention to the person’s training volumes and monitor the individual for signs of stress and over-training. Safety Considerations The basic principles for RT are the same for older and younger individuals, but the specifics of the Rx differ and are dependent on the individual’s prior exercise history, medical history, available environment and resources, and personal goals and preferences. Because of the many co-morbidities that must be considered when prescribing RT for an older adult, the need for an individualized prescription becomes even more important.1 Similar to an aerobic exercise prescription, prescribing RT for older adults should begin with a doctor’s medical clearance. And while the primary goal of every exercise professional is to keep the individual safe while training, safety is not to be confused with overprotection. An overcautious exercise prescription can further the loss of function by failing to elicit a training stimulus that forces the individual to adapt. The exercise professional must keep in mind that independence is the goal and should resist the temptation to assist the individual throughout the workout and focus on the movements that the person can perform and not those movements that are impossible or elicit pain. By adhering to the following guidelines, the exercise professional can be reassured that the individual that is being trained will safely progress:1 • Design the program to develop sufficient muscular fitness to enhance ability to live independently. • Closely supervise and monitor initial sessions with trained personnel who are sensitive to the special needs and capabilities of older adults. • Use minimum levels of resistance for the first eight weeks to allow for adaptation of connective tissue. • Instruct and use proper technique for perIndependence... Continued on Page 4 ACSM’s Certified News AMERICAN COLLEGE OF SPORTS MEDICINE | (317) 637-9200 4 Independence... Continued from Page 3 forming all exercises. • Instruct all older participants to maintain normal breathing patterns while exercising. Teach them to avoid the Valsalva maneuvers. • Overload by increasing number of repetitions at first only subsequently by increasing resistance. • Use a resistance that can be comfortably lifted for at least eight to twelve repetitions per set. Heavy resistance is dangerous and may damage skeletal and joint structure. • Weights should be lifted and lowered in a slow, controlled manner. No ballistic movement should be allowed (to prevent orthopedic trauma to joint structures). • Perform all exercises in a pain-free range of motion, that is, the maximum range of motion that does not elicit pain or discomfort. As positive adaptations occur, individuals may gradually increase range of motion and improve flexibility. • Perform multijoint exercises (as opposed to single joint exercises) that tend to assist in the development of functional muscular fitness. • The use of machines offers several advantages: - They require less skill to use. - They generally provide more support for the back by stabilizing body position. - They enable participants to start with lower levels of resistance (depending on the specific type of equipment). - They typically enable increased resistance level through smaller increments (not true for all resistance training machines). - They allow greater control of the exercise range of motion. - They generally provide a more timeefficient workout. Do not over train your client. Two resistance training sessions per week is the minimum number required to produce positive physiological adaptations. While more frequent training may elicit larger strength gains, additional improvement is relatively small. Resistance training must be avoided during periods of active pain or inflammation in older adults with arthritis. Exercise during these periods may exacerbate the inflammation. The exercise professional should always emphasize proper form while instructing the individual. Always progress from large muscle groups to smaller muscle groups in an effort to minimize injury. RT progression should be gradual while working toward a goal or some application of the movements to those of everyday living. Constantly monitor the individual for signs of discomfort and cease any exercise in the event pain is experienced anywhere. Encourage proper hydration at all times and offer advice regarding proper nutri- tion and performance. Find ways to motivate the individual. Don’t allow routines to become stale by resetting goals and incorporating variety into a routine. Conclusion The challenge for the exercise professional is to motivate increased numbers of older adults to exercise and to provide programs that meet their needs over a long period of time.1 And while resistance training is considered safe for most populations, the art of prescription challenges the exercise professional to balance the needs of the individual with the basic precepts regarding safety, common sense, and basic exercise physiology. The resources and research regarding resistance training and older adults is numerous and growing, providing the exercise professional with the means to facilitate a healthier and fitter population of older adults. About the Author Thomas Mahady, M.S., CSCS is the senior exercise physiologist for The Cardiac Prevention and Rehabilitation Program at Hackensack University Medical Center in Hackensack, NJ. References 1. American College of Sports Medicine. ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription. 4th ed. Baltimore: Williams & Wilkins, 1998. p 452. 2. American College of Sports Medicine Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness in Healthy Adults. Med Sci Sports Exerc. 1990; 22:265-274. Medline. 3. Baechle, T.R. and R.W. Earle. Essentials of Strength and Conditioning. Human Kinetics 2004. Second edition. p 182. 4. Braith, R.W., K.J. Stewart. Resistance Exercise Training. Circulation. 2006; 113:2642-2650. Guyton, A.C. Textbook of Medical Physiology. W.B. Saunders Co..1991. p 78. 5. Fleck, S., and W. Kraemer. Designing Resistance Training Programs. Human Kinetics 2004. p 318. 6. Earle, R.W. and T.R. Baechle. NSCA’s Essentials of Personal Training. Human Kinetics 2004. p 551. 7. Ehrman, J.K., P.M. Gordon, P.S. Visich and S.J. Keteyian. Clinical Exercise Physiology. Human Kinetics 2003. p 457. 8. Hall, Linda K. Developing and Managing Cardiac Rehabilitation Programs. Human Kinetics 1993. 9. McArdle, W.D., F.I. Katch, V.L. Katch. Exercise Physiology. Lea & Feibiger. 1991. 10. Pollock, M.L.., B.A. Franklin, G.J. Balady, B.L. Chaitman, J.L. Fleg, B.F. Fletcher, M. Limacher, I.L. Pina, R.A. Stein, M.L. Williams, T. Bazzarre. Resistance Exercise in Individuals with and Without Cardiovascular Disease. Circulation. 2000; 101:828. pp 71-7. 11. Stamford, B.A., Exercise and the Elderly. Exercise and Sport Sciences Reviews. Vol.16. New York, Macmillan, 1988. 12. Strength and Power Training: A guide for adults of all ages. Harvard Health Publications. A Special Health Report from Harvard Medical School. Frontera, Walter, and Jonathan Bean, Editors. 13. Vincent, K.R., H.K. Vincent. Resistance Training for Individuals With Cardiovascular Disease. Journal of Cardiopulmonary Rehabilitation. 2006; 26:207-216. JANUARY/FEBRUARY/MARCH 2007 | VOLUME 17; ISSUE 1 Successful Resistance Training for Arthritis John Patzan, BS, CSCS Senior Exercise Specialist The Fitness Club Hackensack University Medical Center Introduction Arthritis is a general term encompassing similar diseases1. Arthritis can affect people of all ages, genders, and ethnic groups. A recent CDC report in the Morbidity and Mortality Weekly Report found approximately 22 percent of Americans had doctor diagnosed arthritis13. Common symptoms are joint pain, stiffness; especially in the morning, swelling, inflammation and loss of physical function. Arthritis negatively impacts not only exercise ability, but an active lifestyle as well. The two most prevalent types of arthritis are osteoarthritis and rheumatoid arthritis. Osteoarthritis (OA) is a dynamic disease process characterized by the uncoupling of the normal balance between degradation and repair of the components of the articular cartilage and bone2. It is the most common form of arthritis. This leads to pain, stiffness, movement problems, and limited physical activity. The most common affected areas of the body are the hands, knee, hip, foot, and spine. This type of arthritis is commonly referred to as “wear and tear” arthritis3. Rheumatoid arthritis (RA) is a systemic inflammatory disease of the joint capsule inner lining affecting multiple joints. Women are more affected than men. General symptoms include fatigue, malaise, fever, weight loss, and depression4. As with OA, pain, stiffness, and swelling are also characteristics of RA. RA can decrease range of motion (ROM), muscle strength, and aerobic capacity. In severe cases, RA can affect connective tissue and blood vessels throughout the body. One may think that exercise and arthritis do not go hand in hand. However, research has shown that exercise is a valuable tool in managing arthritis5. In a recent study, persons with RA underwent a dynamic strength training program for two years6. Subjects performed a program which trained all major muscle groups of the body. The program consisted of two sets of 8-12 repetitions using rubber bands and dumbbells as resistance. The frequency was 2 times per week. Subjects showed an average of 19-59 percent increase in strength6. Stronger muscles absorb more of the attendant stress on a joint, thereby reducing stress placed on affected joint surfaces7. In addition to resistance training, cardiovascular and flexibility exercises are also components of a well-rounded program for a person with arthritis. This article will focus primarily on the resistance training portion of exercise. Resistance Training Recommendations The sequencing of exercises for persons with arthritis is similar to that of the general population. One should begin with an aerobic warm-up to increase the tissue temperature throughout the body8. Because a person’s joints are often irregular and mechanically unsound, persons with arthritis have to be taught to warm-up very slowly and increase their activity level gradually within the confines of comfort9. A typical exercise session might consist of the following: 10 minutes of range of motion exercises such as head turns or head tilts, arm side-raises, side bends, elbow curls, standing hip extension and ankle circles; 10 minutes of stretching exercises such as a calf stretch, lower back and hamstring stretch, and shoulder and upper back stretch. An aerobic warm-up of approximately five minutes can follow the stretching. Skeletal muscle strengthening exercises should be performed following the warm-up. An aerobic session of 15-60 minutes is next. A cool-down period should end all sessions. Exercises dur- 5 ACSM’s Certified News ing the cool-down should mimic the same exercises that were performed during the warm-up14. Persons with RA performing strength training exercises may perform either isometric or isotonic exercises when doing a program. Isometric exercises are of particular value for painful or inflamed joints10. These exercises are the choice when a person is in the acute arthritic stage because they produce low articular pressures8. An acute stage can be recognized by signs and symptoms such as fatigue, joint pain, swelling, and reduced joint tissue tensile strength attributable to inflammation11. Isometric exercises may be done with such equipment as resistance rubber bands or no equipment. General guidelines for performing isometric exercises are listed in Table 1. Table 1: Guidelines for Performing Isometric Exercises10 • Start with 1-3 repetitions of the exercise • When using resistance bands, use the thickest band, which provides the most resistance and affords the least joint movement • Perform 1 repetition if they have intolerable pain, or if pain is accompanied by noticeable inflammation. • During each repetition, push or pull for 6 seconds. Rest for approximately 15-20 seconds between each repetition. Between each exercise, rest 15-60 seconds. • Never hold the muscle contraction for more than 6 seconds because this could cause a ValSalva Maneuver, which could lead to an excessive rise in blood pressure. 10. Gordon, N.F. Arthritis Your Complete Exercise Guide: The Cooper Clinic and Research Institute Fitness Series. Human Kinetics 1993. pp 38-9. Isotonic exercises are preferred during the chronic stage of arthritis. The chronic stage can be identified by signs and symptoms such as permanent joint damage, pain at the end of normal ROM, stiffness after rest, poor posture and range of motion, joint deformities, pain with weight bearing, abnormal gait, weakness, contractures or adhesions, and reduced aerobic endurance11. Isotonic exercises are beneficial because they closely correspond to everyday activities and promote improved daily function8. Free weights, weight machines, elastic tubing, water, or manual resistance may provide the training stimulus5. An advantage of many types of weight machines are that they can be double pinned. This technique allows people to exercise through their pain-free ROM5. This entails placing the first pin in the desired resistance and placing the second pin in a desired hole below the resistance to cut down the range of motion of the exercise. A person must pay particular attention when doing this, because many machines are not intended to be double pinned. Placement of the second pin should be reversed because the hole in the bar is larger than the hole in the resistance plate. The person must also remember to carefully remove the pin when finished. One application that is particularly helpful in peoArthritis... Continued on Page 6 ACSM’s Certified News Arthritis... Continued from Page 5 ple with OA is aquatic exercise. The naturally buoyant properties of water allow individuals to exercise with significantly less joint loading than with other forms of activity2. Resistance exercise programs using predominately open kinetic chain exercises in the upper extremity are recommended. Closed kinetic chain exercises such as push-ups are contraindicated due to the compressive nature of the exercise at the glenohumeral joint12. In the lower extremity, open kinetic chain exercises are typically indicated with the exception of full ROM leg extension exercises for the person with patellofemoral OA12. Modifications for this exercise could include partial ROM arcs from 90 degrees to 45 degrees or from 0 degrees to 30 degrees of knee motion, where the compressive forces of the patellofemoral joint are the least damaging12. Lightweight closed kinetic chain exercises for the lower extremities can be performed based on the presence of pain and the person’s general tolerance12. Open Kinetic Chain may be defined as exercising muscle groups through a single joint movement with resistance applied distally in a nonweightbearing mode. Closed Kinetic may be defined as the distal segment being fixed against an external, unmoving resistance. The feet or hands are fixed from moving15. Table 3 shows the differences between open and closed kinetic chain exercises. Table 3: Open and Closed Kinetic Chain Exercises Open Closed Knee extensions Back Squats Knee curls Lunges Leg Press AMERICAN COLLEGE OF SPORTS MEDICINE | (317) 637-9200 6 Enhancing proprioception and motor control is another recommendation for people with OA, in particular older individuals, who frequently have problems with balance. Persons with RA may require modifications of certain exercises. People who have incurred problems with their wrists and hands may need to have the diameter of the bar, dumbbell, or handle decreased in an attempt to offset their weakened grip. If this is not feasible, then using elastic tubing attached to the forearms can substitute for the free weight or weight machine equipment4. Starting out with about 4-6 repetitions per exercise is recommended. It is possible to use as little as 2-3 repetitions with progression to 10-12 repetitions provided that the resistance is acceptable and does not cause joint pain4. Each repetition should be performed slowly with emphasis on form and not on speed. One to two sets of each exercise can be performed 2-3 days per week. This can be modified for people who are new to resistance training or have not done any resistance training in some time. Single set routines, especially for people just beginning a resistance training program, may produce as much benefit as multiple sets performed 2-3 days per week16. Of course in today’s society, single set routines have another benefit; they are more time efficient and generally result in greater adherence4. Resistance training sessions should consist of 8-10 different exercises that train the major muscle groups4. Table 2 summarizes the FIT Principle just discussed. Table 2: F.I.T. Principle for Resistance Training 4-6 repetitions (2-3 if very novice) progressing to 10-12 repetitions Start with 1 set and progress as tolerated to multiple sets. 2-3 days per work 8-10 exercises that train the major muscle groups When dealing with persons new to resistance training, education and safety are major considerations. It cannot be emphasized enough to enforce good form and safety instead of how much a person can lift. Conclusion Remember, whatever exercise program a person with Arthritis is going to embark on, they should always consult with their doctor before starting out. A well-designed and monitored exercise program incorporating range of motion flexibility exercises, muscular strength and endurance exercises, and aerobic exercises will provide great benefit to people with arthritis. Exercise can help alleviate the deconditioning associated with arthritis as well as improve quality of life. Communication with the person as well as their medical team will help ensure a safe and effective program. Table 4: Comparison of Rheumatoid and Osteoarthritis17 Rheumatoid arthritis (RA) is a disease in which your own immune system mistakenly attacks healthy tissue, causing inflammation that damages your joints. Osteoarthritis (OA) is a condition of wear and tear associated with aging or injury. Your immune system is not affected. RA usually causes pain or stiffness lasting for more than 30 minutes in the morning or after long rest and lack of activity. OA usually occurs as individuals age and in those whose joints have become worn down by excessive use. RA is associated with symmetrical swelling (e.g., both hands, both elbows, etc.) OA is associated with asymmetrical (not “matching”) swelling in individual joints that are not part of a pair — e.g., one knee and an elbow, instead of both knees. Most typically, RA symptoms include joint pain, swelling, tenderness, and redness of the joints; prolonged morning stiffness; and less range of movement. Some people also experience fever, weight loss, fatigue, and/or anemia. Generally, OA symptoms include joint stiffness, pain, and enlarged joints. About the Author John Patzan, BS, CSCS is the senior exercise specialist at The Fitness Club at Hackensack University Medical Center in Hackensack, NJ. John is also an adjunct professor at William Paterson University in Wayne, NJ. References 1. Earle, R.W. and T.R. Baechle. NSCA’s Essentials of Personal Training. Human Kinetics 2004. p 551. 2. Ehrman, J.K., P.M. Gordon, P.S. Visich and S.J. Keteyian. Clinical Exercise Physiology. Human Kinetics 2003. p 444. 3. Porth, C.M. Pathophysiology: Concepts of Altered Health States. Lippincott 1998. 4. Barnes, J.T., T.J. Pujol, and C.L. Elder. Exercise Considerations for Patients with Rheumatoid Arthritis. Strength and Conditioning Journal. Tom LaFontaine (Editor), 24(3):46-50, June 2002. 5. Arthritis Foundation. Exercise and Arthritis. Available at www.arthritis.org/. Accessed October 15, 2006. 6. Hakkinen, A., T. Sokka, A. Lietsalmi, H. Kautiainen, and P. Hannonen. Effects of Dynamic Strength Training on Physical Function, Valpar 9 Work Sample Test, and Working Capacity in Patients with Recent-Onset Rheumatoid Arthritis. Arthritis & Rheumatism. 49(1) pp 71-7. 7. American College Of Sports Medicine. ACSM’s Resource Manual for Guidelines For Exercise Testing And Prescription. 3rd ed. Baltimore: Williams & Wilkins, 1998. p 452. 8. Ehrman, J.K., P.M. Gordon, P.S. Visich and S.J. Keteyian. Clinical Exercise Physiology. Human Kinetics 2003. p 457. 9. American Academy Of Orthopaedic Surgeons. Athletic Training and Sports Medicine. 2nd ed. American Academy of Orthopaedic Surgeons, 1991. p 953. 10. Gordon, N.F. Arthritis Your Complete Exercise Guide: The Cooper Clinic and Research Institute Fitness Series. Human Kinetics 1993. pp 38-9. 11. Ehrman, J.K., P.M. Gordon, P.S. Visich and S.J. Keteyian. Clinical Exercise Physiology. Human Kinetics 2003. p 454. 12. Earle, R.W. and T.R. Baechle. NSCA’s Essentials of Personal Training. Human Kinetics 2004. pp 552-3. 13. Morbidity and Mortality Weekly Report (CDC). Prevalence of Doctor-Diagnosed Arthritis and Arthritis-Attributable Activity Limitation —- United States, 2003—2005. October 13, 2006 / 55(40);1089-1092. 14. Gordon, N.F. Arthritis Your Complete Exercise Guide: The Cooper Clinic and Research Institute Fitness Series. Human Kinetics 1993. pp 28-36. 15. Earle, R.W. and T.R. Baechle. NSCA’s Essentials of Personal Training. Human Kinetics 2004. pp 552-3. For a complete list of references, please e-mail [email protected]. Staying up to date with the ACSM Calendar of Events Whether it’s upcoming dates, home study opportunities, or upcoming conferences, you will find the latest continuing education information in the ACSM Calendar of Events at www.acsm.org/coe. Calendar entries include conferences endorsed by ACSM that offer continuing education credits, as well as general non-ACSM approved programs that have been submitted to our office. If you would like to have your meeting reviewed for endorsement, select “Endorsement Application” to access the Guidelines for Endorsement and Continuing Education Credit application. For questions on ACSM continuing education opportunities, the ACSM endorsement process, or to receive the monthly calendar of events e-mail, please contact the education department at [email protected]. For questions on nonACSM endorsed continuing education that could be accepted for recertification, please contact Traci Rush at [email protected]. JANUARY/FEBRUARY/MARCH 2007 | VOLUME 17; ISSUE 1 Coaching News A Wellness Coach’s Guide to Working with Physicians This is the fourteenth edition of the Coaching News column, sponsored by Wellcoaches Corporation in alliance with ACSM, and it appears regularly in ACSM’s Certified News. Opening the door to the medical world is like trying to pry open a door that has been nailed shut, both by the American Medical Association as well as pharmaceutical companies. Is it even possible to begin to open that door? Yes, the time has never been better for wellness coaches to collaborate with physicians to better serve the health needs of their patients. One important trend is that women will dominate family practice in the future because they are well-suited to be nurturers who are interested in prevention as well as treatment of illness, and who look out for the health interest of the entire family. Today, family physicians are overwhelmed and understand that while pharmaceutical companies have an important role to play, they are not the only solution. The opportunity to combine medication with lifestyle change supported by wellness coaches will provide physicians welcome support. Wellness coaches are trained to deliver mastery of wellness and behavioral change, and will make major strides in supporting patients to pursue healthy behaviors, including medication compliance, to treat and prevent disease. We now know that our lifestyle choices determine 70 percent of our health status, and the coaching model has measurable outcomes, including behavior self-efficacy and biometrics. The door is open for the collaboration of physician and wellness coach. Here are eight guidelines based on my experience as a licensed therapist and wellness coach who has worked closely with a family physician for the past three years. 1. Have your credentials available in print form Physicians are required to post their medical credentials, and they want to readily see and understand the scope of training you bring to this new partnership. It is important for physicians to understand your specialties as a wellness coach, and how you can best intervene. Describe client scenarios when presenting your services to a physician and her team. Provide references to demonstrate that you can work with all kinds of personality types. They want to know how you will work under conflict if a patient is volatile. Let them know what you have been able to do with your clients and show them the results. 2. Help make the physician’s day easier I work in a family practice with a woman doctor, her husband who is a physician assistant, and one nurse. On a Monday in the cold weather, this office sees between 60-70 patients, not including the patients who I work with. I step in to calm someone down and try to make an appointment with him/her for the next day. If there is a patient who would like information on the new drug for nicotine addiction, I give that to him/her because I sat in on the drug reps’ educational lecture, and the physician knows that is in my scope of practice. If a patient needs advice on losing weight to respond to a recent diabetes diagnosis, I give the relevant educational information to him and then send him to a certified diabetes educator or a personal trainer. Doctors want help: not more work. They rejoice if they get some assistance in their daily office life. 3. Present coaching outcomes simply and clearly Behavioral goal charts and readiness/confidence ratings are excellent tools because they capture the coach’s skill and the patient’s efforts. Presenting material succinctly is critical because physicians have so little time. 4. Reduce unnecessary physician visits We now have reports that health coaches, who help patients manage medical conditions, are effective in assisting people to better manage their illnesses and cut down on their emergency room visits. With a wellness coach working in a doctor’s office and being available at all times with specific information and resources related to patients needs, unnecessary doctor visits can be reduced. The coach can also use his/her time in the office to meet their other clients’ needs by using cell phones and laptops. 5. Be available, mobile, and efficient Being available and being mobile are two very important steps to take to set up in the medical arena. The medical world is overloaded with patients and paperwork, so be as efficient as possible. Be present but with as little baggage as possible. 7 ACSM’s Certified News 6. Handle referrals professionally I always follow up with a thank you letter to the professional who refers a patient to me. I put a “First Time Contact” on the doctor’s desk to let her know that a patient that she referred to me came to the coaching session, and then describe the goals we will be working on. When appropriate, I refer to an ACSM-certified personal trainer, and to certified diabetes educator (CDE) and a certified alcohol counselor (CDAC). 7. Stay up to date with the latest high quality research Read the latest research on the impact of health behaviors, and share a succinct synopsis with the doctor to support his/her discussions with patients. Be sure that everything you recommend is backed up by the latest high quality research. Prepare educational handouts to give to patients, and display handouts in your office or the waiting area with your company name and contact details. I subscribe to Dr Weil’s newsletter and some other current journals to help stay up to date. Putting the most recent health and wellness information on the doctor’s desk every week with an FYI is an invaluable service and one that will earn you great respect. 8. Describe your compensation and payment process clearly Present your means of being paid clearly and firmly. Physicians have enough trouble getting paid both by insurance companies as well as patients, without having more hassles to deal with. Let there be no misunderstanding between the coach and the doctor’s staff as to how you will be reimbursed. Also, make sure that there is a specific boundary between you and the doctor’s services. As a therapist as well as a wellness coach, I am credentialed by major insurance companies, so I bill insurers myself using as much online and direct reimbursement as possible. I do not send out bills to patients, and I ask for payment immediately from those with no insurance. In conclusion, I believe that wellness coaches will become firmly established as health practitioners, and ultimately we will be integrated into the family practice office, and perhaps sooner for integrative medicine practices. Good Luck! About the Author Lisa Todd Graddy, LCSW, MS, is a Certified Wellness Coach and is ACSM Certified Personal Trainer Certified. The Coaching News column is sponsored by Wellcoaches Corporation, the leader in health, fitness, and wellness coach training and delivery of wellness coaching services, in partnership with ACSM. To learn more about this topic or other topics on coaching health, fitness, and wellness, visit www.wellcoach.com. ACSM’s Certified News AMERICAN COLLEGE OF SPORTS MEDICINE | (317) 637-9200 8 Resistance Training During Pregnancy Jacalyn J. Robert-McComb, Ph.D., Professor in the Department of Health, Exercise, and Sport Sciences at Texas Tech University, Lubbock, TX ACSM Certified Exercise Test Technologist, Exercise Specialist, and Program Director, Table 1: Royal College of Obstetricians and Gynecologists Key Points for Exercise During Pregnancy • All women should be encouraged to participate in aerobic and strength-conditioning exercise as a part of a healthy lifestyle during pregnancy • Reasonable goals of aerobic conditioning in pregnancy should be to maintain a good fitness level throughout pregnancy without trying to reach peak fitness level or train for athletic competition • Women should choose activities that will minimize the risk of loss of balance and fetal trauma • Women should be advised that adverse pregnancy or neonatal outcomes are not increased for exercising women • Initiation of pelvic floor exercises in the immediate postpartum period my reduce the risk of future urinary incontinence • Women should be advised that moderate exercise during lactation does not affect the quantity or composition of breast mile or impact fetal growth. These recommendations were produced on behalf of the Guidelines and Audit Committee of the Royal College of Obstetricians and Gynaecologists by: Dr BB Bell MBChB, DipObsSA, Dorset, Mr MM P Dooley FRCOG, Dorset The final version is the responsibility of the Guidelines and Audit Committee of the RCOG. Valid until January 2009 unless otherwise indicated. The Source: Royal College of Obstetrics and Gynecologists. Exercise in pregnancy. RCOG Statement No. 4 - January 2006; 1-6. (Accessed July 19, 2006 from http://www.rcog.org.uk/printindex.asp? PageID=1366&Print=Yes) In 2002, the American College of Obstetricians and Gynecologists (ACOG) published updated recommendations and guidelines for exercise during pregnancy and the postpartum period1. The basis of their recommendations was that clinical and epidemiological studies have not provided evidence that there were adverse maternal or fetal effects for women who engaged in mild to moderate exercise during pregnancy4. To the contrary, mild and moderate exercise during pregnancy can have very positive benefits on the mother and infant. Some of the benefits include: (a) a reduction in pregnancy-related symptoms such as back pain, heartburn, leg cramps, nausea, fatigue, varicosities, and swelling of the extremities; (b) a reduction in the ‘active stage’ of labor (the time from 4-10 cm dilation); (c) an increased sense of maternal well-being; (d) fewer delivery complications because of the endurance gained that is needed to get through the long hours of labor; (e) reduction in risk of developing pregnancy induced hypertension (PIH); (f) reduction in bone den- sity loss during the lactation state; (g) enhancement of birth weight ; and (h) a reduction in risk of developing gestational diabetes (especially in women with at BMI index greater than 33)3,4,5,6,7. The American College of Obstetrics and Gynecologists (ACOG) currently recommends 30 minutes or more of moderate-intensity exercise per day for most days of the week during pregnancy in the absence of medical or obstetric complications. Two new components of the ACOG guidelines merit special attention4. First, the updated recommendations promote exercise for previously sedentary pregnant women and those with medical or obstetric complications, but only after having gone through an extensive medical evaluation and clearance. Secondly, the updated guidelines suggest that exercise may play an important role in the prevention and management of gestational diabetes mellitus. To date, most exercise and pregnancy recommendations have focused on aerobic exercise. But what about resistance training (RT)? In support of the recommendations from the ACOG, the Royal College of Obstetrics and Gynecologists (RCOG) issued a position statement on exercise and pregnancy in January of 2006. A summary of their key points can be found in Table 18. They stated that all women should be encouraged to participate in aerobic and strength-conditioning exercise as a part of a healthy lifestyle during pregnancy. While there is less evidence on RT, and stretching exercise such as yoga and Pilates in pregnancy, it seems that appropriate RT provides pregnant women with an enhanced level of muscular fitness, which may help compensate for the postural adjustments that typically occur during pregnancy2. However, heavy lifting during pregnancy is never appropriate. Additionally, the recommendation from the ACOG is that exercise in the supine position should be avoided, especially after the first trimester. All RT exercises should be performed in a slow and controlled manner. RT should occur every other day with one day of rest between sessions. One to three sets is appropriate depending on the exercise and the stage of pregnancy. An exercise set consisting of at least 12-15 repetitions without undue fatigue is recommended for the lower body and 1012 reps for the upper body for the desired goal6. If the client cannot perform the desired number of repetitions initially, start with fewer repetitions and build up to the desired number before adding additional weight. Increased recovery time between sets may be needed with fewer repetitions and less weight as time of pregnancy increases. Heavy lifting should be avoided during pregnancy since it may expose the joints, connective tissue, and skeletal structures of an expectant woman to excessive forces. An Pregnancy... Continued on Page 9 JANUARY/FEBRUARY/MARCH 2007 | VOLUME 17; ISSUE 1 Pregnancy... Continued from Page 8 intensity of 9 (very light) to 14 (somewhat hard) or ‘moderate exertion’ on the RPE scale would be appropriate for RT during pregnancy. For a copy of the “Determining Moderate and Vigorous Exercise Intensity Using the Borg Rating of Perceived Exertion (RPE) Scale, visit http://ahsmail.uwaterloo.ca/kin356/rpe/rpe/Bo rg%20RPE%20Scale.html. However, in the third trimester arm lifting more than 15 pounds or arm pushing more than 25 pounds should be avoided6. Also, RT on machines if preferred to free-weights because machines can be more easily controlled and require less skill. Table 3 lists guidelines for RT during pregnancy. 9 ease. Indications to stop exercising include abdominal pain, dizziness, and vaginal bleeding1. In closing, the pregnant mother must be aware of her limitations and exercise within those limitations. She should also know the contraindications to exercise and the signs and symptoms to stop exercising. If properly educated on the appropriate exercise to perform during pregnancy, the mother and her baby can enjoy the benefits of exercise, even light resistance exercise throughout her entire pregnancy. Readers are encouraged to read Fit to Deliver, An Exercise Program for You and Your Baby by Karen Nordahl, Susi Kerr, and Carl Peterson for more explicit instructions on RT exercises during pregnancy6. Table 3: Recommendations Regarding Resistance Training during Pregnancy • Medical advice and physician recommendations should be obtained prior to resistance training during pregnancy. • Resistance training for all pregnant women may not be appropriate. If women have any of the contraindications to aerobic exercise as proposed by American College of Obstetrics and Gynecology they should not participate in resistance training. • Women who have never participated in resistance training should not initiate one during pregnancy. • Women should be encouraged to breathe normally during resistance training, breath holding reduces oxygen delivery to the placenta • Heavy resistance should be avoided since it may expose the joints, connective tissue, and skeletal structures of an expectant woman to excessive forces. An exercise set consisting of at least 12-15 repetitions without undue fatigue is recommended. • As training occurs, overload initially by increasing number of repetitions and, subsequently, by increasing resistance. Resistance training on machines if preferred to free-weights because machines can be more easily controlled and require less skill Source: Byrant C, Peterson J, Graves J. Muscular strength and endurance. In: Roitman J, ed. ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 3rd ed. Philadelphia: Williams and Wilkins, 1998:448-455. As with all exercise programs, precautionary measures should be taken prior to and during RT. All prenatal populations should obtain a clearance from their physician prior to beginning an aerobic or RT exercise program. One of the most often used screening tools, the PAREMED-X for pregnancy, is available to download from the Canadian Society for Exercise Physiologists at http://www.csep.ca/pdfs/parmed-xpreg.pdf6. It is also recommended that women who have never participated in RT not initiate a program during pregnancy. Absolute and relative contraindications to exercise during pregnancy and the postpartum period as recommended by the American College of Obstetrics and Gynecologists (ACOG) are pregnancy-induced hypertension, preterm rupture of membranes, preterm labor during the prior or current pregnancy, incompetent cervix or cerclage placement, persistent second- or third- trimester bleeding, placenta previa, and intrauterine growth retardation1. Relative contraindications are chronic hypertension, thyroid function abnormality, cardiac disease, vascular disease, and pulmonary dis- ACSM’s Certified News References 1. ACOG Committee. Opinion no. 267: Exercise During Pregnancy and the Postpartum Period. Obstet Gynecol 2002;99:171-3. 2. Byrant C, Peterson J, Graves J. Muscular Strength and Endurance. In: Roitman J, ed. ACSM’s Resource Manual for Guidelines for Exercise Testing and Prescription, 3rd ed. Philadelphia: Williams and Wilkins, 1998:448-455. 3. Clapp J. Exercising Through your Pregnancy. Champaign, IL: Human Kinetics, 1998. 4. Dempsey J, Butler C, Williams M. No Need for a Pregnant Pause: Physical Activity May Reduce the Occurrence of Gestational Diabetes Mellitus and Preeclampsia. Exercise and Sport Sciences Reviews 2005;33(3):141-149. 5. Ezmerli NM, Exercise in pregnancy. Primary Care Update Obstetrics and Gynecology 2000;7(6):260-265. 6. Nordahl K, Petersen C, Jeffreys RM. Fit to Deliver, 2nd ed. Canada: Fit to Deliver Inc, 2005. 7. Pivarnik JM. Potential Effects of Maternal Physical Activity on Birth Weight: Brief Review. Med Sci Sport Exerc 1998;30(3):400406. 8. Royal College of Obstetrics and Gynecologists. Exercise in Pregnancy. RCOG Statement No. 4 - January 2006; 1-6. (Accessed July 19, 2006 from http://www.rcog.org.uk/printindex.asp?PageID=1366&Print=Yes) News You Need... Continued from Page 1 and Sportsclub Association (IHRSA) Board to its member clubs as follows: “Whereas, given the increasing importance personal training plays in health, fitness and sports clubs, IHRSA recommends that, as of January 1, 2006, member clubs hire personal trainers who hold at least one current certification from a certifying organization/agency that has obtained third-party accreditation of its certification procedures and protocols from an independent, experienced, and nationally recognized accrediting body. Furthermore, given the twenty-six year history of the National Organization for Competency Assurance (NOCA) in establishing quality standards for certifying agencies, IHRSA has identified the National Commission for Certifying Agencies (NCCA), the accreditation body of NOCA, as being an acceptable accrediting organization. Other equivalent accrediting organizations may be recognized as well, as they come to IHRSA’s attention.” The National Commission for Certifying Agencies (NCCA) is the accreditation body of the National Organization for Competency Assurance (NOCA). Certification programs may apply and be accredited by the NCCA if they demonstrate compliance with each accreditation standard. NCCA’s Standards exceed the requirements set forth by the American Psychological Association and the U.S. Equal Employment Opportunity Commission. NCCA is an independent nongovernmental agency that accredits professional certifications in a variety of professions. NCCA reviews the certification organization’s procedures, protocols and operations and determines if the certification properly discriminates between those who are qualified and those who are not qualified to be awarded the respective credential. Established in 1977, NOCA is the leader in setting quality standards for credentialing organizations. Through its annual conference, regional seminars, and publications, NOCA serves its membership as a clearinghouse for information on the latest trends and issues of concern to practitioners and organizations focused on certification, licensure, and human resource development. CAAHEP to Finalize Academic Standards and Guidelines for Personal Fitness Training Programs Finally, the Committee on Accreditation for the Exercise Sciences (www.coaes.org) has submitted a final draft version of standards and guidelines for academic programs in Personal Fitness Training. A public comment period was made available through the Commission on Accreditation of Allied Health Education Programs’ Web site (www.caahep.org). Because ACSM is a sponsoring organization of the CoAES, this information was disseminated previously through Certified E-News, the ACSM Web site, as well as through ACSM’s Sports Medicine Bulletin (SMB) both to current certified professionals and ACSM members. CAAHEP is hosting an open hearing on the proposed standards and guidelines on Friday, January 26. This hearing may have already occurred by the time you receive this newsletter. Please visit either www.coaes.org or www.caahep.org for the latest updates on this process. If the standards and guidelines are approved, interested academic institutions can begin submitting “Request for Accreditation Services” forms in the spring of 2007. SELF-TEST ANSWER KEY FOR PAGE 11 ————— QUESTION —————— 1 2 3 4 5 TEST #1: B C D T T TEST #2: C B D F T TEST #3: D T D A D ACSM’s Certified News 10 AMERICAN COLLEGE OF SPORTS MEDICINE | (317) 637-9200 Exercising the Future of Fitness! MARCH 21-24, 2007 ADAM’S MARK HOTEL Four Days of Cutting-edge Sessions: • Earning CECs • Experiencing the Exciting Poster Contest • Enjoy exhilarating Workouts and Instruction BIGGER I STRONGER I FASTER IN TEXAS R E G I S T R AT I O N N O W O P E N The premier conference for health, fitness, strength training, and nutrition professionals! 11th V I S I T W W W. A C S M . O R G T O S TAY U P - T O - D AT E BECAUSE THIS SUMMIT IS BIGGER THAN EVER! ACSM’S HEALTH & FITNESS SUMMIT & EXPOSITION A N E D U C AT I O N A L PA R T N E R S H I P O F A C S M A N D N A S M SPONSORS P L AT I N U M • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • S p o n s o r s h i p & E x h i b i t O p p o r t u n i t i e s A v a i l a b l e S I LV E R • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • GOLD ••••••••••••••••••••••••••••••••••••••••••••••••••••••••• JANUARY/FEBRUARY/MARCH 2007 | VOLUME 17; ISSUE 1 11 ACSM’s Certified News January-March 2007 Continuing Education Self-Tests Credits provided by the American College of Sports Medicine • CEC Credit Offering Expires March 31, 2008 SELF-TEST #1 (1 CEC): The following questions were taken from “Training for Independence” published in this issue of ACSM’s Certified News, pages 2-4. 1. Any person who is reasonably healthy or has their health problems controlled may safely participate in an exercise program provided that: A. Their doctor has contacted you regarding their health status. B. Their exercise prescription adheres to the FITT principle and takes into account their medical history. C. Their immediate family has expressed their approval. D. They have slept well and taken their medications prior to exercise. 2. Sarcopenia is the term for: A. Normal aging. B. Unusual aging effect. C. Muscle tissue loss. D. Muscle tissue gain. 3. The most dramatic effect of muscle loss is: A. Clothes no longer fit well. B. Increase in blood sugars. C. Weight gain. D. Loss of physical independence. 4. True of False: It is possible to be overcautious with a strength training prescription and assist functional muscle loss. 5. True or False: It is possible for a septuagenarian to gain muscle mass and strength at a rate similar to a twenty-five year old when strength training. ACSM’s Certified News SELF-TEST #2 (2 CECs): The following questions were taken from “Successful Resistance Training for Arthritis” published in this issue of ACSM’s Certified News, pages 5-6. 1. An acute stage of arthritis can be identified by all except: A. Joint pain B. Fatigue C. Permanent joint damage D. Swelling 2. People who have severe RA in the wrist or hand may benefit from this piece of equipment: A. Exercise machines B. Elastic tubing C. Free-weights D. None of the above 3. Which of the following is not a guideline when performing isometric exercises? A. Hold the muscle contraction for 10-12 seconds B. Between each exercise, rest for 15-60 seconds C. Start with 1-3 repetitions of the exercise D. When using resistance bands, use the thickest band B. Heavy resistance should be avoided since it may expose the joints, connective tissue, and skeletal structures of an expectant woman to excessive forces. C. An exercise set consisting of at least 12-15 repetitions without undue fatigue is recommended. D. As training occurs, overload initially by increasing resistance, and subsequently by increasing the number of repetitions 2. True or False: Resistance training on machines during pregnancy is preferred to free-weights because machines can be more easily controlled and require less skill. 3. According to the American College of Obstetricians and Gynecologists an absolute contraindication to aerobic exercise during pregnancy is: A. Severe anemia B. Poorly controlled Type 1 Diabetes C. History of extremely sedentary lifestyle D. Preeclampsia/pregnancy-induced hypertension 4. In the absence of either medical or obstetric complications, the American College of Obstetricians and Gynecologists suggests that pregnant women should: A. Accumulate 30 min or more of moderate exercise on most days, if not all, days of the week B. Accumulate 60 min or more of moderate exercise 4. True or False: Resistance exercise programs using on most days, if not all, days of the week predominately closed kinetic chain exercises in the upper C. Accumulate 60 min or more of vigorous exercise extremity are recommended. on most days, if not all, days of the week D. Accumulate 30 min or more of vigorous exercise 5. True or False: Osteoarthritis (OA) is also known as on most days, if not all, days of the week “wear and tear arthritis.” 5. The American College of Obstetricians and SELF-TEST #3 (1 CEC): The following questions were Gynecologists advice is to avoid exercise in this position taken from “Resistance Training During Pregnancy” pub- as much as possible. This position should especially be lished in this issue of ACSM’s Certified News, pages 8-9. avoided after the first trimester. A. Prone 1. Which of the following recommendations regarding B. Upright resistance training during pregnancy is false? C. Semi-inclined A. Women who have never participated in resistance D. Supine training should not initiate a training program during pregnancy. To receive credit, circle the best answer for each question, check your answers against the answer key on page 9, and mail entire page with check or money order payable in US dollars to: American College of Sports Medicine, Dept 6022, Carol Stream, IL 60122-6022 ACSM Member (PLEASE MARK BELOW) Please Allow 4-6 weeks for processing of CECs [ ] Yes-$15 TOTAL $_________________ [ ] No- $20 ($25 fee for returned checks) ID # __________________ (Please provide your ACSM ID number) ACSM USE: 627824 PLEASE PRINT OR TYPE REQUESTED INFORMATION NAME ADDRESS CITY STATE BUSINESS TELEPHONE E-MAIL ZIP January-March 2007 Issue EXPIRATION DATE: 03/31/08 SELF-TESTS SUBMITTED AFTER THE EXPIRATION DATE WILL NOT BE ACCEPTED. Federal Tax ID number 23-6390952 Tip: Frequent self-test participants can find their ACSM ID number located on any credit verification letter. ACSM’s Certified News AMERICAN COLLEGE OF SPORTS MEDICINE | (317) 637-9200 12 Resistance Training... Continued from Page 1 ACSM’s Regional Chapters Enjoy top-notch educational presentations and unmatched opportunities to network with fellow professionals at ACSM’s Regional Chapter meetings. In addition, earn valuable continuing education credits to keep your certification current. Below is a listing of upcoming meetings near you: • February 8-10, 2007, Southeast Chapter, Charlotte, NC Contact: Lynn Berry, Ph.D., [email protected], www.seacsm.org • February 16-17, 2007, Northwest Chapter, Seattle,WA Contact: Wendy Repovich, Ph.D., FACSM, [email protected], http://northonline.northseattle.edu/nwacsm, 10 ACSM CECs • March 1-2, 2007,Texas Chapter, Fort Worth,TX Contact: Joel Mitchell, Ph.D., FACSM, [email protected], www.tacsm.org • March 2-3, 2007, Rocky Mountain Chapter, Colorado Springs, CO Contact: Kurt Dallow, M.D., FACSM, [email protected], www.rmacsm.org • March 30, 2007, Northland Chapter, St. Cloud, MN Contact: John Keener, Ph.D., [email protected], www.d.umn.edu/~nacsm • April 13, 2007, New England Chapter, Westfield, MA Contact: NEACSM Office, [email protected], www.neacsm.org ACSM’S Certified News ISSN # 1056-9677 P.O. Box 1440 Indianapolis, IN 46206-1440 USA mass, especially in the upper body, was a normal part of the aging process (sarcopenia). Resistance exercise helps offset the loss in muscle mass and muscular strength typically associated with normal aging2. Resistance training has been shown to modestly lower resting blood pressure4. Resistance training may also assist in improving blood lipids, though the evidence is limited at this point6. Healthy, elderly individuals who are stronger are at less risk for falls and associated injuries (e.g., fractures)2. An appropriately designed resistance program can also help maintain/increase strength, flexibility, and balance. It can also have significant cardiovascular benefits. Resistance training plays a vital role in preventing heart attacks by conditioning the cardiovascular system to cope more efficiently with sudden changes in blood pressure and heart rate. There are specific resistance training program design guidelines and safety considerations that should be followed when working with the elderly population. Thomas Mahady, MS, CSCS does an excellent job explaining how resistance training can benefit elderly persons to maintain their independence. Resistance training has beneficial effects on osteoarthritis and rheumatoid arthritis. John Patzan, BS, CSCS provides the readership with great information on how resistance training helps manage these diseases. Resistance training reverses some of the deconditioning associated with arthritis, alleviates stress on the affected joints, improves functions of daily living, enhances aerobic exercise tolerance, and helps improve quality of life. Resistance training also has specific benefits for pregnant women. These include reduced back pain, lower risk of pregnancy-induced hypertension and gestational diabetes, and less delivery complications. Jacalyn McComb, Ph.D., FACSM, has written an excellent article discussing these benefits as well as how to safely and effectively design a resistance training program during pregnancy. About the Author Paul Sorace, MS, ACSM RCEP, CSCS is a clinical exercise physiologist for The Cardiac Prevention & Rehabilitation Program and the program coordinator for The Bariatric Rehabilitation Program at Hackensack University Medical Center in Hackensack, NJ. Paul also is a member of the ACSM Exam Development Team, the ACSM Publications Subcommittee, and an editorial board member for ACSM’s Health & Fitness Journal. References 1. American College of Sports Medicine Position Stand. Appropriate intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 33 (12): 2145-2156, 2001. 2. American College of Sports Medicine Position Stand. Exercise and physical activity for older adults. Med Sci Sports Exerc. Jun; 30(6):992-1008, 1998. 3. Ibanez J, Izquierdo M, Arguelles I, Forga L, Larrion JL, GarciaUnciti M, Idoate F, Gorostiaga EM. Twice-weekly progressive resistance training decreases abdominal fat and improves insulin sensitivity in older men with type 2 diabetes. Diabetes Care. Mar; 28(3):662-667, 2005. 4. Kelley GA, Kelley KS. Progressive resistance exercise and resting blood pressure: A meta-analysis of randomized controlled trials. Hypertension. Mar; 35(3):838-843, 2000. 5. Kohrt WM, Bloomfield SA, Little KD, Nelson ME, Yingling VR, ACSM. American College of Sports Medicine Position Stand. Physical activity and bone health. Med Sci Sports Exerc. Nov; 36(11):1985-1996, 2004. 6. Petitt, D.S., S.A. Arngrimsson, and K.J. Cureton. Effect of resistance exercise on postprandial lipemia. J. Appl. Physiol. 94 (2): 694-700, 2003.
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