Trainee - Alex Holder

My name is Alex Holder and I go to Iona College as a year 11 student. I started training nearly two years ago and have played many sports, but I mainly play Basketball. I have started to do my Cert III in Fitness because I have always been interested in human movements. Completing the Cert III course and Cert IV course will allow me to become a personal trainer while I complete further university courses.

Massimo Murdocca

Congratulations of getting your Certificate 3 in fitness Massimo!!!

Jets v Comets this weekend

Good luck the Jets this weekend against the Comets.
North Ipswich Reserve 5pm Saturday.
The Ipswich Jets will look to bounce back following their close loss to Tweed Heads last weekend when they take on the Comets at home. While the form guide may suggest that this is a match for the taking, the Jets know all too well that this is a danger game, particularly given the recent outstanding form of Central hooker Tevita Latu. Comets coach Wayne Barnett will know his team can ill afford to give the Jets the same head start they gave the Sunshine Coast last weekend, as Ipswich have the skill and experience to make them pay dearly for a poor showing early. The Jets are likely to make several late changes, with captain Keiron Lander one of several players carrying niggling injuries. The Comets have named an unchanged side, with new recruit Mathew Templeman again set to line up in the centres. Templeman – who travels up from Bundaberg to play – scored a try in his first game in Comets colours last weekend.

Congratulations Megan

Well done Megan!

David Smith

Good luck David Smith at the National Surf Lifesaving Titles at Kurrawa this week/weekend.

Group Fitness Instructor Wanted

New Dolphins Health Precinct is opening early 2011.
They are seeking
CASUAL AQUA & GROUP FITNESS INSTRUCTORS

Essential Requirements:
•Minimum Certificate III in Fitness
•Fitness QLD registration
•Current Insurance
•Senior First Aid

Please apply to:
groupfitness@dolphinshealthprecinct.com.au
Note: applicants must be available to start mid January 2011.
Applications close December 12th 2010.

Health screening forms

It is important to complete a health screening before the commencement of any physical activity with a client. Health screens provide information about your client, and determines what type of exercise would be best prescribed to the client. The pre-exercise questionnaire is also a great way to identify your client's goals.

The following are a suggestion of just some of the questions you should ask your new client when completing a health screen:

•Date of birth
•Height
•Weight
•Body Mass Index (BMI)
•Smoker / Non Smoker
•Current nutritional practices
•Measurements (thighs, waist, hips, chest, arms)Skinfolds
•Blood pressure
•Previous exercise history - level of exercise, intensity, type and frequency
•Medical concerns - any medical concerns the client has that may be affected by exercise

Understanding health screens is a component of Fitnance's Certificate 3 in Fitness course. Find out more about becoming a Personal Trainer with the Fitnance.

Certificate 3 in Fitness

Exercising in heat

Exercising outdoors in Australia, or similar climate countries often means exercising in very warm and humid conditions. Instead of being put off by the weather and not exercising at all, we can take a few precautions and learn some basic knowledge about physiological responses to this environment.

The main physiological responses that are likely to be seen with exercise in hot conditions, are increased heart rate, blood pressure and haematocrit (red blood cell % of total blood). Also physical fatigue will likely increase, due to these mentioned factors and also increased fluid loss.

The importance of this is when you go into a new, hotter environment and try exercising at the same intensity as you were previously, in cooler conditions. If you have underlying high pressure problems, it is especially important to gradually work your way up to your original training intensity over a period of about 7-10 days.

Heat acclimatization is our body’s way of cooling us down. Responses include improved cutaneous blood flow, increased efficiency of cardiac output (more circulation to skin and muscles), lowered threshold for onset of sweating (meaning cooling takes place earlier), and lower core temperatures, amongst others. The problem occurs if exercise intensity is too high in the heat, which can lead to heat cramps, heat exhaustion or the most severe, heat stroke.

To avoid these conditions, its best to take a few simple precautions next time exercising in the heat.
• Increase work intensity gradually over a number of training sessions.
• Drink plenty of fluids. Water is best, followed with a form of electrolyte.
• Wear light coloured clothing that breathes well.
• If possible, exercise in the cooler parts of the day, out of direct sunlight.

Blood Pressure: What does it all mean to me?

It is common knowledge to many gym goers that high blood pressure is a problem. In fact, most people are advised by their GP’s to undergo physical activity due to high blood pressure. Most people know their blood pressure results, saying “I have a blood pressure of 145/92 and that’s high”. But what do the numbers mean and what will high blood pressure do to my health. Blood pressure levels are measured with a sphygmomanometer and a pressure reading of 140/90 or anything above these numbers indicates hypertension.


Let’s look at a blood pressure reading of 120/70. The first number (120) is called the systolic pressure and is the pressure developed when the heart pumps blood into the circulatory system (the aorta and then other arteries). The second number (70) is called the diastolic pressure and is the pressure developed when the heart is relaxing (a term called ventricular diastole or filling of the heart with blood). When thinking about blood pressure and blood flow, imagine a flowing river. Blood pressure forces the blood thru the arteries to the muscles and organs so they can function. Normal blood pressure allows the blood to flow thru normally however with high blood pressure, the river turns into a turbulent fast flowing river, which can cause damage to the arteries causing health problems.

But why is it such a problem? High blood pressure is a massive problem in developed countries due to poor diet and lack of regular physical activity. High blood pressure or hypertension, is linked to many diseases such as coronary artery disease and cardiovascular diseases, meaning that high blood pressure may be an indication of an increased risk of developing one of these or many other diseases.

There are many treatments of high blood pressure such as drugs (beta blockers etc.) but a non-chemical easy solution is PHYSICAL ACTIVITY. Physical activity levels of just 30mins per day can minimize high blood pressure & the effects of high blood pressure but also improve health and wellbeing 

Resistance Training in the Rehabilitation of Lower Back Pain.

A recent Canadian study looked into different ways of rehabilitating lower back pain; Aerobic Training (AT) and Resistance Training (RT). They compared these two different training methods over a 16-week exercise program to those who continued with their life (control).



Both the RT and AT groups followed a periodised model of training over the 16 weeks, which consisted of varied intensity with differing volumes of work. The RT used a variety of modes of training, including machines, free weight and body weight exercises. The subjects performed 2-3 sets of between 8-15 reps of each exercise depending on the week.

Subjects in the AT group were to choose from the elliptical trainer and treadmill (walking or jogging). Duration for both the AT and RT were kept the same with the total amount per week varying between 60 minutes and 155 minutes. Intensity was gauged using the Borg scale for perceived rating of exertion and varied from 10 to 13. The researchers looked at a variety of fitness and health indices including strength, flexibility, aerobic capacity (VO2max) and body composition. They also assessed the overall quality of life, pain assessment and ability to perform ADL.

Compared to the control group the RT group showed a decrease of body fat, pain and disability as well as an increase in muscular strength, flexibility and quality of life.

EXERCISE: DOES IT REALLY WORK?

EXERCISE: DOES IT REALLY WORK?



With the demands of the workplace ever increasing, it would be comforting to know that exercise didn’t really matter to our health and wellbeing, and if we did spend our spare time exercising, it would not be beneficial.

Unfortunately some media outlets have chosen to appeal to the public by running articles targeting this view. Only recently the Courier Mail ran an article stating research that showed only 6 in every 10 people benefit from exercise due to genetic predispositions. As for the other 4 people, well they may as well not bother.

I found these ‘statistics’ quite amusing, as from my twenty years in the fitness industry I’ve only learnt the opposite.

Exercise is essential for the well being and physical health of all humans when undertaken correctly and in conjunction with a proper diet. This means that 10 out of 10 people that exercise will achieve results, albeit with differing outcomes but nonetheless, positive benefits.

Take a look at our ancestors. None of them suffered from the illnesses that plague us today. Lung cancer, diabetes, obesity and heart disease did not exist. Their lives were healthier, fitter and free from the scourge of modern illness.

Click here to read the full article.

Resistance Training

Resistance Training
Resistance training can be utilised to bring about a wide range of physiological adaptations. Obviously the goals of most resistance trainers are to develop strength, muscular power and / or muscle mass. However, resistance training also has value in injury prevention, rehabilitation and assisting in the prevention of body fat accumulation.
Click here to find out more:

TO DEVELOP STRENGTH YOU NEED TO LIFT HEAVY WEIGHTS.

TO DEVELOP STRENGTH YOU NEED TO LIFT HEAVY WEIGHTS.

By lifting a bigger weight than you are used to, you force your body to adapt to the new weight hence making you stronger. Strength training may leave you sore for a few days, as you do micro damage when lifting heavy weights. It must be heavy enough so that you reach maximum within the target rep range, usually 4-8.

For more information click here:

Fitnance Trainee- Matt Paterson

Name: Matt Paterson
DOB: 30 January
Qualifications: Cert III in Fitness
Studying: Year 12 plus Cert IV in Fitness
Favourite Sport: Rugby League
Favourite Food: Spag. Bol.
Goals for the future: Be a personal trainer through Uni and study business and/or law.
Obscure skill: Tetris
Training Goals: To stay lean and become stronger
Favourite quote: “expect nothing and be rewarded with everything”
Current training regime: 2 weight sessions, 2 rugby league training sessions, and touch and rugby league games.
Most hated trainer and why? Hate is such a strong word. Whoever it is who makes up Friday morning weights sessions.
Interests and hobbies: Candlelit dinners and long walks on the beach at dusk.
Advice to anyone considering a traineeship: Go for it and you won’t look back. It will be your job to keep people training hard, you will remain healthy and you get payed to do it.

Training Tip

It is always possible to work harder. Not necessarily longer or more often, just harder.

Certificate 3 in Fitness Class

Certificate 3 in Fitness Class.
Steve Lacey lecturing.