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FitBits
Exercise ETC's Review of
Exercise Related Research
August 15, 2011

Compiled by Laura Abbott, MS, LMT

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The Benefits of Exercising During Pregnancy for the Baby

Fitness Professionals have heard for many years the importance of exercising during pregnancy, but not many studies have viewed the benefits or risks of exercise for the baby.  Recently, research has found many interesting tidbits to help fitness professionals, doctors, and moms-to-be improve exercise recommendations.

One such piece of information found that women who performed vigorous weight-bearing exercise early in their pregnancy, then cut back significantly late in their pregnancy delivered offspring who were significantly heavier and taller at birth.  This increase led to babies with higher body fat than other babies. This makes sense due to the fact that fetal body fat is established primarily in the third trimester.

This increase in body fat can cause the child to be susceptible to obesity and Type 2 diabetes later in life.  Weight bearing exercise is beneficial for women within proper weight ranges set by their physician, but non-weight bearing exercise is more beneficial for the overweight or obese pregnant women.  But the  more the obese and overweight women exercise, especially in the latter months of pregnancy, the lower the risk of the child developing risk factors later in life.

Hopkins, Sarah A. and Cutfield, Wayne S. "Exercise in Pregnancy: Weighing Up the Long-Term Impact on the Next Generation." Exercise and Sport Science Reviews. ACSM, Vol,39, No. 3, July 2011. Pp. 120 – 127

Become a Workshop Assistant!

Exercise ETC is looking for workshop assistants in selected cities across the USA. As a workshop assistant you will work closely with Exercise ETC faculty to ensure the smooth administration of our "live" education programs. The typical hours you will need to be available Saturday and Sunday from 8 AM until 6 PM. Your duties will include:

• Setting up the workshop
• Preparing exercise equipment for demonstration
• Working the registration desk
• Product sales & administration
• Organization of paperwork

In return you will receive free admission to the educational program (a value of up to $199.00), a chance to earn up to 16 CEUs and/or 1.6 CECs per weekend, and the opportunity to work with some of the best and brightest Fitness Educators in the USA.

For a listing of available openings, requirements and how to apply, click here:
http://exerciseetc.com/career.html#assistant

Should Protein be Included in Carb-Based Sports Supplements?

Oh, so much controversy: sports drink and supplements companies keep trying to come out with a “bigger, better product” than their competition, but what really is best for the consumer?

One scientific view is that the addition of protein can increase the potential for post-exercise recovery especially if it is in the form of whole foods as opposed to pill or supplement format.  On the opposite end, some research states that carbohydrate-based supplements are advantageous to athletes for recovery especially if training multiple sessions on the same day. Both sides do agree that protein is not an effective addition to carb--based sports supplements when ingested during exercise.

The bottom line is to listen to your body and look for signs of overtraining.  Also, incorporate a well-rounded, healthy nutrition plan and drink appropriate fluids.   Finally, , fitness professionals should realize that some types of supplements are geared more towards the competitive athlete, not the general exerciser.

Betts, James A. and Stevenson, Emma. "Should Protein be Included in CHO-Based Sports Supplements: A Contrasting Perspective." ACSM Medicine and Science in Sports and Exercise. Vol. 43, No. 7, July 2011. Pp. 1244-1250.

American College of Sports Medicine Updates Guidelines for Exercise Recommendations

ACSM recently released new recommendations on the quantity and quality of exercise July 2011.  Changes are listed below, but a notable addition is neuromotor exercise or what many call “functional fitness.”  The position stand not only includes recommendations for exercise, but also views the time spent in sedentary activities.  The reason for this is that even the active adult may still develop heart disease, so we must look at the whole picture, not just bits and pieces.  Exercise is important, but sedentary behaviors are a distinctive risk factor that must be assessed.  Also, it is best to go by intensity and time to determine appropriate exercise rather than using pedometers, step counters and other devices to measure physical activity since these are not good indicators of the quality of exercise.

American College of Sports Medicine, "ACSM Issues New Guidelines on Quantity and Quality of Exercise." Press Release, July 2011.

Position Stand on Youth Strength Training

Canadian and American researchers have come up with new youth strength training guidelines.  The research shows that youth benefit from resistive exercises with improved bone density, lower body fat, lower lipids, and better joint flexibility, motor skills, and coordination.  They found that there should not be a minimum age requirement for youth to begin a properly designed strength or resistance program, but it is recommended as a general guideline to begin around age seven or eight.

The 12 general recommendations are as follows:

1. The program must be supervised by a qualified certified individual.
2. The program must consider each child’s cognitive development, physical maturity, and training experience.
3. The strength training environment must be safe and free from hazards.
4. A dynamic warm up of 5-10 minutes prior to strength is needed.
5. Sessions should be scheduled on 2-3 non-consecutive days per week.
6. Select 8-12 exercises focusing on major muscle groups.
7. 1-2 sets of 8-15 repetitions using light to moderate resistance (60% of 1RM).
8. Emphasis on correct technique and safe training procedures is the focus as opposed to the amount of resistance used.
9. Include exercises incorporating balance and coordination.
10. Progress to more advanced exercises that enhance power production.
11. Cool down using less-intense activities and static stretching.
12. Periodized variations in the strength training program..

For those fitness facilities or businesses in the market for children's fitness equipment, there are several companies that design hydraulic equipment designed for the size of a child.  Search for "commercial exercise equipment for kids" on the internet, and you will find several companies.

Westcott, Wayne, PhD., “New Position Stand on Youth Strength.” ACSM’s Certified News, April-June, 2011.  Vol. 21, Issue 2, pp. 10-11.

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It's Our Summer Sale!
Enjoy Big Savings On Home Study Courses!

Use our home study courses to earn credit for ACE, ADA/CDR, AEA, ACSM, BOC, CSCS, IFPA, ISSA, NASM, NATA, NSCA & many more credentials! We also have many more titles on sale at 50% savings. Each program includes a softcover textbook, separate testing booklet and free, instant grading. For complete sale listings and course descriptions, click here:

www.exerciseetc.com/specials.html

Sale ends Monday, August 15, 2011.

Strength Ball Training
SALE: $44.50, Regular $89

Credits: 0.8 ACE; 8.0 ACSM; 4.0 AEA; 8.0 AFPA; 8.0 AMFPT; 8.0 BOC; 0.5 CSCS; 8.0 IFPA; 8.0 ISSA; 8.0 NATA; 4.0 NCSF; 8.0 NDEITA; 8.0 NETA; 8.0 NFPT; 0.5 NSCA-CPT; 8.0 NSPA; 8.0 SCW-EDU; 0.8 SFA; 8.0 WITS.

FallProof!
SALE: $119.50, Regular $239

Credits: 2.0 ACE; 20.0 ACSM; 8.0 AEA; 19.0 AFPA; 19.0 AMFPT; 19.0 BOC; 19.0 IFPA; 19.0 ISSA; 19.0 NATA; 9.5 NCSF; 19.0 NDEITA; 19.0 NETA; 19.0 NFPT; 1.9 NSCA-CPT; 19.0 NSPA; 19.0 SCW-EDU; 1.9 SFA; 19.0 WITS.

Low Back Disorders
SALE: $99.50, Regular $199

Credits: 1.8 ACE; 18.0 ACSM; 8.0 AEA; 18.0 AFPA; 18.0 AMFPT; 15.0 BOC; 18.0 IFPA; 18.0 ISSA; 15.0 NATA; 9.0 NCSF; 18.0 NDEITA; 18.0 NETA; 18.0 NFPT; 1.5 NSCA-CPT; 18.0 NSPA; 18.0 SCW-EDU; 1.8 SFA; 18.0 WITS.

Men's Body Sculpting
SALE: $84.50, Regular $189

Credits: 1.6 ACE; 16.0 ACSM;; 8.0 AEA; 16.0 AFPA; 16.0 AMFPT; 1.6 CSCS; 16.0 IFPA; 16.0 ISSA; 2.0 NASM; 8.0 NCSF; 16.0 NDEITA; 16.0 NETA; 16.0 NFPT; 1.6 NSCA-CPT; 16.0 NSPA; 16.0 SCW-EDU; 1.6 SFA; 16.0 WITS.

Sports Injuries Guidebook
SALE: $119.50, Regular $239

Credits: 2.0 ACE; 20.0 ACSM; 8.0 AEA; 20.0 AFPA; 20.0 AMFPT; 2.0 CSCS; 20.0 IFPA; 20.0 ISSA; 2.0 NASM; 10.0 NCSF; 20.0 NDEITA; 20.0 NETA; 20.0 NFPT; 2.0 NSCA-CPT; 20.0 NSPA; 20.0 SCW-EDU; 2.0 SFA; 20.0 WITS.

Strength Training Anatomy
SALE: $59.50, Regular $119

Credits: 1.0 ACE; 10.0 ACSM; 5.0 AEA; 10.0 AFPA; 10.0 AMFPT; 10.0 BOC; 0.5 CSCS; 10.0 IFPA; 10.0 ISSA; 10.0 NATA; 5.0 NCSF; 10.0 NDEITA; 10.0 NETA; 10.0 NFPT; 0.5 NSCA-CPT; 10.0 NSPA; 10.0 SCW-EDU; 1.0 SFA; 10.0 WITS.

Athletic Strength for Women
SALE: $74.50, Regular $159

Credits: 1.2 ACE; 14.0 ACSM; 7.0 AEA; 14.0 AFPA; 14.0 AMFPT; 14.0 BOC; 1.4 CSCS; 14.0 IFPA; 14.0 ISSA; 1.0 NASM; 14.0 NATA; 7.0 NCSF; 14.0 NDEITA; 14.0 NETA; 14.0 NFPT; 1.4 NSCA-CPT; 14.0 NSPA; 14.0 SCW-EDU; 1.4 SFA; 14.0 WITS.

Client Centered Exercise Prescription
SALE: $119.50, Regular $239

Credits: 2.0 ACE; 20.0 ACSM; 8.0 AEA; 20.0 AFPA; 20.0 AMFPT; 20.0 BOC; 2.0 CSCS; 20.0 IFPA; 20.0 ISSA; 1.9 NASM; 20.0 NATA; 10.0 NCSF; 20.0 NDEITA; 20.0 NETA; 20.0 NFPT; 2.0 NSCA-CPT; 20.0 NSPA; 20.0 SCW-EDU; 2.0 SFA; 20.0 WITS.

Nancy Clark's Sports Nutrition Guidebook
SALE: $119.50, Regular $239

Credits: 2.0 ACE; 20.0 ACSM; 20.0 ADA; 8.0 AEA; 20.0 AFPA; 20.0 AMFPT; 16.0 BOC; 20.0 CDR; 2.0 CSCS; 20.0 IFPA; 20.0 ISSA; 1.9 NASM; 16.0 NATA; 10.0 NCSF; 20.0 NDEITA; 20.0 NETA; 20.0 NFPT; 2.0 NSCA-CPT; 20.0 NSPA; 20.0 SCW-EDU; 2.0 SFA; 20.0 WITS.

Optimal Muscle Training
SALE: $84.50, Regular $169

Credits: 1.5 ACE; 15.0 ACSM; 8.0 AEA; 15.0 AFPA; 15.0 AMFPT; 14.0 BOC; 1.5 CSCS; 15.0 IFPA; 15.0 ISSA; 14.0 NATA; 7.5 NCSF; 15.0 NDEITA; 15.0 NETA; 15.0 NFPT; 1.5 NSCA-CPT; 15.0 NSPA; 15.0 SCW-EDU; 1.5 SFA; 15.0 WITS.

Athletic Abs
SALE: $44.50, Regular $89

Credits: 0.9 ACE; 9.0 ACSM; 4.5 AEA; 9.0 AFPA; 9.0 AMFPT; 0.6 CSCS; 9.0 IFPA; 9.0 ISSA; 0.9 NASM; 4.0 NCSF; 9.0 NDEITA; 9.0 NETA; 9.0 NFPT; 0.6 NSCA-CPT; 9.0 NSPA; 9.0 SCW-EDU; 0.9 SFA; 9.0 WITS;

Strength Training Past 50
SALE: $44.50, Regular $89

Credits: 0.9 ACE; 9.0 ACSM; 4.0 AEA; 9.0 AFPA; 9.0 AMFPT; 0.6 CSCS; 9.0 IFPA; 9.0 ISSA; 5.0 NCSF; 9.0 NDEITA; 9.0 NETA; 9.0 NFPT; 0.6 NSCA-CPT; 9.0 NSPA; 9.0 SCW-EDU; 1.0 SFA; 9.0 WITS.

We also have other titles on sale at 50% savings. For complete course descriptions and a complete listing of our sales, click here:

www.exerciseetc.com/specials.html

Sale ends Monday, August 15, 2011.

Please allow 10 - 14 days for delivery. Sorry, no refunds.

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