Aerobics Frequently Asked Questions Welcome to the text version of the Aerobics FAQ. The full version (and latest update) is available in HTML format at: http://www.turnstep.com/Faq/index.html Please do not use this in any form without prior contact. Send all comments and questions to: Greg Mullane (aerobics@turnstep.com) Enjoy! ---------------------------------------------------------------------- Sections: Disclaimer What is misc.fitness.aerobics? Aerobic Exercise What is aerobic exercise? Aerobic Training What factors affect aerobic training? How often should I train? How hard? For how long? Workout Intensity How do I determine my target heartrate? What are some other methods for determining my workout intensity? Spot Reduction I do lots of outer thigh (tummy, buns, etc..) - Will that part of my body slim down first? Fat Burning How do I know when I'm exercising hard enough to burn fat? Exercise Duration Is it better to break my exercise sessions, or exercise for a longer period? Weight How much should I weigh? What's the best way to determine bodyfat percentage? Muscle Training Should I train my muscles as well as do aerobic activity? Which is better for muscle training: weights or Exertube (Dynaband)? Warm up and cool down What is a warm up, and how important is it to aerobic activity? What is a cool down, and how important is it to aerobic activity? Heat after working out Should I use steam, a sauna, or a hot tub right after a workout? How to begin a workout program I never exercised before? How do I begin? Step Aerobics What is step aerobics? What are the proper stepping techniques? How high should my step be? How can I increase my intensity? How fast should the music be? Exercise gadgets How good is (insert your favorite exer-gadget from tv here)? Exercise Injuries, reactions, and environment What should I do for an acute injury? What should I do for a chronic injury? What are some common exercise injuries? What are some common exercise reactions? What are some common environment concerns? Exercise and eating How long should I wait after eating to exercise? What is best to eat before an aerobic workout? What is best to eat after an areobic workout? Best time to exercise What is the best time of day to exercise? Certification How can I get certified as an aerobics instructor? (in the United States) How can I get certified as an aerobics instructor? (in the United Kingdom) Contacts What are some aerobics-related phone numbers? ---------------------------------------------------------------------- Disclaimer The questions and answers in the aerobics FAQ represent our best effort to provide general information. They are not to be read as gospel. Individual people have different needs and abilities, and all exercise routines suggested should be adjusted to suit the specific situation. It is best to consult a doctor before beginning any lifestyle change involving exercise, particularly if you have been sedentary, are very overweight or overfat, or have or suspect any sort of medical condition which might be exacerbated by exercise. ---------------------------------------------------------------------- What is aerobic exercise? The word aerobic literally means "with oxygen" or "in the presence of oxygen." Aerobic exercise is any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body. As the heart muscle becomes stronger and more efficient, a larger amount of blood can be pumped with each stroke. Fewer strokes are then required to rapidly transport oxygen to all parts of the body. An aerobically fit individual can work longer, more vigorously and achieve a quicker recovery at the end of the aerobic session. ---------------------------------------------------------------------- What factors affect aerobic training? Frequency, duration and intensity. Frequency refers to how often you perform aerobic activity, duration refers to the time spent at each session, and intensity refers to the percentage of your maximum heartrate or heartate reserve at which you work. ---------------------------------------------------------------------- How often should I train? How hard? For how long? Most experts believe that 3-5 times per week for a duration of 20-60 minutes at 60-90% of age-specific maximal heartrate or 50-85% of VO2max (heart rate reserve). ---------------------------------------------------------------------- How do I determine my target heartrate? The general formula for the average person is 220-age times 60% and times 90% of HRmax. For example, a 30-year old would calculate his target zone using the above formula: 220-30=190. 190x.60=114 and 190x.90=171. This individual would try to keep his heartrate between 114 (low end) and 171 (high end) beats per minute. The Karvonen Formula calculates your heartrate reserve range. To calculate it, take your pulse for one minute on three successive mornings upon waking up. (We will be using the case of a 30-year old male whose resting pulse was 69,70 and 71 for an average of 70 over the 3 days.) Calculate target heartrate by subtracting your age from 220 (220-30=190). Subtract your average resting heart rate from target heartrate (190-70=120). The lower boundary of the percentage range is 50% of this plus your resting heart rate [(120 x .5) + 70 = 130]. The higher boundary is 85% plus your RHR [(120 x .85) + 70 =178]. Using the Karvonen Formula for percentage of heartrate reserve, this 30-year old man should be working between 130 and 178 BPM. Like the maximum heartrate formula, the Karvonen formula can vary from individual to individual. Not every individual is "average", and there can be large differences among people. Therefore heartrate alone may not be the best indicator of how hard or how well you are working. It is important to note that the deviation in both the age-specific formula and the Karvonen formula is due to the estimation of HRmax. If you have an actual HRmax from a graded exercise test, it will be more accurate. ACSM lists two formulas for estimating HRmax, each one with a standard deviation of +/- 10-12 BPM: HRmax = 220 - age (low estimate) HRmax = 210 - (0.5 * age) (high estimate) HR = exercise intensity * HRmax * 1.15 Source: ACSM's Guidelines for Exercise Testing and Prescription, 5th Edition, p. 274, Williams and Wilkins ---------------------------------------------------------------------- What are some other methods for judging my workout intensity? The Borg scale of perceived exertion is another way of determining how hard you are working. Using your own subjective Rate of Perceived Exertion (RPE) on a scale of 6-20 or a scale of O-10, you determine how hard you *feel* you are working. A rating of 12-16 ("somewhat hard" to "hard" on the 12-20 scale) or a rating of 4-6 ("somewhat strong" to "very strong") on the 0-10 scale reflects a heartrate of 60-90% of maximum and should be the target area for which to strive. Original Scale Revised Scale 6 0 Nothing at all 7 Very, very light 0.5 Very, very weak 8 1 Very weak 9 Very light 2 Weak 10 3 Moderate 11 Fairly light 4 Somewhat strong 12 5 Strong 13 Somewhat hard 6 14 7 Very strong 15 Hard 8 16 9 17 Very hard 10 Very, very strong 18 * Maximal 19 Very, very hard 20 Source: ACSM's Guidelines for Exercise Testing and Prescription, 5th Edition, p. 68, Williams and Wilkins The talk test is another measure of intensity. You should be able to talk without gasping for air while working at optimal intensity. If you cannot, you should scale down. On the other hand, if you can sing an aria from Madame Butterfly, then you need to work harder. ---------------------------------------------------------------------- I do lots of outer thigh (tummy, buns, etc.) work. Will that part of my body slim down first? No. When we're working a muscle or group of muscles to burn fat, we have no control over what part of the body we burn fat from. There is no such thing as "spot reducing". Fat generally is used up in pretty much the reverse order it was put on, (LIFO - Last In First Out). When you are exercising, the blood is carrying fat from all over the body to provide the energy. The muscles which are being worked will improve, of course, so when the layers of fat finally do get worked off, you'll have some nice lean tissue to show for all your efforts. Another aspect to this question is the fact that muscle growth underneath a fat deposit can give the appearance of spot reduction. This is because the overlying fat is stretched over a greater surface and appears thinner, although the total amount of fat is the same. A good analogy is with a balloon. As the air is increased, the skin on the balloon gets thinner, but the amount of balloon material stays the same. I think that this may be how the spot reduction myth originated. By working the muscles below the fat, people think they are actually making the fat go away. ---------------------------------------------------------------------- How do I know when I'm exercising hard enough to burn fat? Actually, you're almost always burning fat at one rate or another, but you burn most when your body is in its aerobic range. A good rule of thumb is that after 20 minutes in your aerobic zone, you will be burning more fat than carbos. Covert Bailey, in Smart Exercise, states that you will be burning fat after only twelve minutes of aerobic exercise. If you can increase your aerobic activity to 30 minutes or longer, you will be burning a larger percentage of calories from fat. There is still some disagreement as to which is better - longer duration at lower intensity, or shorter duration at higher intensity. If you are limited in time, then the higher intensity will maximize your aerobic benefits in a shorter amount of time. If you can work for a longer duration at a lower intensity, you will decrease your chance of injury. The object is to burn more calories than you take in. 3,500 calories equals l pound of fat. Your muscles will continue to burn fat after both aerobic and anaerobic (muscle training) exercise. This is perhaps the most common question raised by individuals exercising for the purpose of either weight loss or simply weight control. This stems from the recognition that aerobic exercise is a significant adjunct to any weight loss program, that is diet plus aerobic exercise produces more weight loss than diet alone. In addition, the weight lost with exercise tends to be a higher percentage of fat. Exercise can be grouped into three broad levels of intensity, mild, moderate, and high. Mild intensity is a comfortable walking pace and can be sustained almost indefinitely, moderate intensity is equal to an average cardiovascular conditioning workout (able to talk, but not sing) and can be sustained (in a trained individual) for upwards of 3 - 4 hours, and high intensity is not able to talk and can only be sustained for 30 - 45 minutes. Based on recent and very detailed research studies, in terms of absolute fat burning, a moderate intensity workout burns the most fat. At a heart rate equal to about 75% of max, fat burning will approach 0.5 grams - 1.0 grams of fat per minute. There is a weight dependence with the lower end referring to a 100 pound individual and the upper end to a 200 pound person. As the duration continues (greater than 1 hour), fat burning can increase slightly (another 10%). At a mild intensity, the majority of calories expended (85 - 90%) are fat calories, but the absolute level is only about 60% of the moderate intensity. At high intensity levels, fat burning declines to a level of about 65% of the moderate pace, as sugar burning supplies the rest. The high rate of sugar burning exhausts the limited sugar supply in muscles and causes muscular failure. The only caveats for the above burn rates are that these numbers are derived from individuals who were already aerobically trained and were conducted in the AM before breakfast. Less fit individuals are known to burn less fat and more sugar (part of aerobic conditioning is greater reliance on fat burning for energy). Exercising after a meal will tend to promote more sugar burning. Consumption of sugar during an exercise session will also tend to retard fat burning in favor of the sugar. These numbers were derived from cycling and so the absolute numbers can be increased if exercises that involve more muscle groups are utilized (running, rowing, etc.). From peak energy production rates for various exercises, rowers might reach about 40% higher. ---------------------------------------------------------------------- Is it better to break my exercise sessions up, or exercise for a longer period? There are TWO distinct thoughts on this issue: Both present fairly reasonable arguments. First, It takes 15-20 minutes to get your metabolism into the fat burning zone many people desire for an aerobic workout. Once you have reached this level, your body tends to obtain more of its energy from fat than carbohydrates. Using this argument, a single 90-minute workout will allow you to exercise in this "fat burning" zone for at least 70 minutes while two 45-minute sessions would allow you to be in this zone for at least 50 minutes (2 x 25). This logic supports a single, longer workout. Second, For 6 or so hours after a workout your body remains in "afterburn" mode, burning more calories at rest than it would have if you had not worked out. Using this logic, two sessions would produce two afterburn periods and result in more fat being burned than would be for a single workout session. The real bottom line is that if you exercise for 90 minutes a day, you're interested in more than just fitness(don't get me wrong, this is perfectly OK). To stay in reasonable cardiovascular shape, you need to perform aerobically for 20-30 minutes at least 3 times a week. If you wish to be in better than "the minimum acceptable" shape, remember that the returns are not geometric (you won't be in twice as good shape if you workout for twice as long). Therefore, if you're going to workout for 90 minutes a day, splitting the time between one or two sessions probably doesn't make a significant fitness-level difference. ---------------------------------------------------------------------- How much should I weigh? What you weigh is not as important as the percentage of bodyfat to lean tissue. You can be overweight without being overfat and vice versa. Since muscle weighs more per volume than fat, and you want to have firm muscles throughout your body, you may weigh more than you thought was average for your height and build. There is still much controversy over what is "ideal" bodyweight. While some body fat is essential to sustain life, it is generally thought that a healthy bodyfat percentage for males is 8-20% and for females is 13-25%. Source: ACE Instructor Manual, 1993, p.178 ---------------------------------------------------------------------- What's the best way to determine Body Fat Percentage? Weighing in water (hydrostatic) is generally considered the best method. But, the real answer is that a single measurement, no matter how accurate, doesn't tell you much. What's really important is, are you gaining or losing fat? The best way to answer this question is to take a reading every few weeks and graph the results. The absolute accuracy of these readings isn't really important as long as you use consistent technique so that the error is about the same every time. The two methods that work best for at-home measurements are skin-fold calipers and biceps IR units. Treat the numbers not as "body fat percentage" but as a "body fat index." If, after several readings, your body fat index is clearly trending up, you may want to reconsider your diet and exercise programs. It's like the gas gauge in your car - it doesn't tell you how many gallons you have, but it gives you a relative indication. ---------------------------------------------------------------------- Should I train my muscles as well as do aerobic activity? Definitely. Muscle training is an integral part of any aerobic program. After muscle training, our bodies continue to burn fat for many hours. The combination of aerobic exercise, muscle training, proper diet and stretching is an excellent program for getting fit and staying healthy. ---------------------------------------------------------------------- Which is better for muscle training: Weights or ExerTube (DynaBand)? Neither is actually "better". All exercise accessories have their uses. Weights require more muscles in use to maintain proper form, while the bands and tubes are easier to use in targeting specific muscles. Bands and tubes also have the advantage of being somewhat adjustable in resistance just by changing length. To change weights in dumbbells, you either need another set of dumbbells, or extra plates for those which use plates. Dumbbells, however, do offer a much greater range of available weights, particularly at the high end, making them more useful in strength training. Bands and tubes are generally used in resistance training exercises. ---------------------------------------------------------------------- What is a warm-up, and how important is it in aerobic activity? A warm-up helps your body prepare itself for exercise and reduces the chance of injury. The warm-up should be a combination of rhythmic exercise which begins to raise the heartrate and raise muscle temperature, and static stretching through a full range of motion. The rhythmic exercise may be a slower version of the aerobic activity to come. For example, you might want to walk before you jog, or do some aerobic dance movements before an aerobic or step class. The stretches in the warm-up should be non-ballistic and cover all of the major muscle groups. Always stretch the lower back before doing any lateral movement of the upper torso such as side bends. ---------------------------------------------------------------------- What is a cool-down, and how important is it in aerobic activity? After any aerobic activity, the blood is pooled in the extremities, and the heartrate is elevated. The purpose of the cool-down is to bring the heartrate down to near-normal and to get the blood circulating freely back to the heart. Stopping abruptly could result in fainting or place undue stress on the heart. The cool-down should also include stretching to help relax the muscles which worked so hard during the activity. The cool-down stretches also increase flexibility, and might help to prevent DOMS (Delayed Onset Muscle Soreness) although this has not been proven. ---------------------------------------------------------------------- Should I use a steam, sauna or hot tub right after a workout? Since the blood tends to pool in your extremities after a vigorous workout, and steams, saunas, hot tubs and even hot showers tend to dilate your blood vessels, it is really not the best thing to do as it will be more difficult for the blood to reach the heart and brain. However, if you've done a thorough aerobic cool-down, and you wait a reasonable amount of time to return to almost normal, you might go into one of these "fun" things. But if you feel any sign of weakness or dizziness, get out immediately. ---------------------------------------------------------------------- I have never exercised before. Where do I begin? It is a good idea to start slowly and build up to a full program. Walking is the easiest way to begin a program. Start with a stroll for a mile or so and build up to walking 3-4 miles per hour. As you become proficient at walking, you might want to try another activity such as jogging, running or even aerobic or step classes. The best aerobic program is the one you enjoy and will stick to. Remember, the journey of 1000 miles begins with but a single step. ---------------------------------------------------------------------- What is step aerobics? Step aerobics is a form of aerobic activity which is performed on a platform that usually ranges from 4" to 10" in height. Step training was developed to provide a low-impact activity that is both challenging and interesting. People who may not like certain aspects of aerobic dance find that step is a very good alternative. Each participant works within his or her own space. There is no traveling across a room. When done properly, step training is an efficient means of improving aerobic fitness. ---------------------------------------------------------------------- What is proper stepping technique? Your body should remain in good alignment. Your head should be up, shoulders down and back, chest up, abdominals and buttocks tight. When stepping up, lean from the ankles and not the waist to avoid placing excessive stress on the lumbar spine. Contact the platform with the entire foot. To avoid Achilles tendon injury, make sure your heel is down, and your foot is in the center of the platform. When stepping down, step close to the platform and allow the heels to contact the floor to help absorb the shock. (toe, ball, heel). When doing lunges or repeater steps, however, the heel should be up, and the weight should be on the forefoot of the working leg. You should not use hand or leg weights when you are stepping as the risk of injury outweighs any added benefit you might get from using weights. It is important to note, that anyone with a history of knee problems should consult a physician before beginning step training. ---------------------------------------------------------------------- How high should my step be? Step height depends on several things - fitness level, current stepping skill, and the degree of knee flexion when the knee is fully loaded while stepping up. At no time should the knee joint of the first leg to step up flex beyond a 90% angle. Reebok is now saying that 60% is even better. Deconditioned individuals or beginners should begin on a 4" platform. As you improve, you may add risers to increase the step height making sure not to exceed the 90 degrees of knee flexion. The most popular step heights are 6" and 8". ---------------------------------------------------------------------- How can I increase my step intensity? There are several ways to increase intensity. Increase your step height, use longer lever arms or add propulsion moves (where both feet are off the step at the same time). If you are going to add propulsion, or power as it is known today, make sure not to do these moves for more than one minute at a time as these moves result in higher vertical impact. All power moves should be done as you go up onto the platform. Always step down without power. Power moves are considered advanced, and should not be attempted by beginners. ---------------------------------------------------------------------- How fast should the music be? According to Step Reebok guidelines, music should be played at a speed of 118-122 BPM. Technique and safety are seriously compromised when the music is too fast. It is also impossible to get the full range of motion that can be achieved at slower tempos. ---------------------------------------------------------------------- How good is (insert your favorite exer-gadget shown on TV)? The fitness industry changes all the time, and along with these changes come trends and fads in the types of exercise people prefer to do and the machines and equipment they use to do it. Some of these items are good, and some are junk. As pointed out by Ken (soulhunt@pobox.com), nobody is able to test every piece of equipment on the market. Before you buy any new gadget, ask the experienced fitness folks in the misc.fitness.aerobic newsgroup for their opinions, and also ask yourself the following questions: * What does the device claim to do? * How will it accomplish the goal? If the device claims to train specific muscles,does it use motions similar to those I might use without the device such as gravity or other less expensive forms of resistance. * Does the device encourage me to train my other muscles as well? * Does the device provide a balanced program for training my other muscles? * Is this device putting other parts of me at risk (such as my low back or joints)? * Does the device make claims that it can produce seemingly impossible results in very short periods of time? If you are still convinced that the device is for you, and you buy it, please write a review in misc.fitness.aerobic so others can learn from your experience. ---------------------------------------------------------------------- EXERCISE INJURIES, REACTIONS AND THE ENVIRONMENT Introduction The following sections describes a number of injuries and syndromes that can befall the exerciser. While this information can be useful in determining appropriate first aid or symptomatic relief methods, it is important to be aware of the distinction between first aid and relief of symptoms vs. diagnosis and treatment. As will become evident in the sections ahead, a single symptom (such as knee pain) can have a variety of causes, many of which are not immediately obvious and require the diagnosis of a physician, who can prescribe treatment. Individuals are strongly encouraged not to use the information below to "self-diagnose", but merely as guidelines for appropriate first aid/symptomatic relief and when to see a physician. Legal Issues for the Exercise Professional Exercise professionals are strongly encouraged to refrain from the process of diagnosis and/or prescription of treatment or rehabilitative exercise. Our scope of practice is limited to encouraging rest, RICE, and a visit to the doctor. (RICE stands for Rest, Ice, Compression, and Elevation.) Statements such as "that sounds like chondromalacia - why don't you try and strengthen the medial quad to help out" or "you've got low back syndrome" involve a judgment by the exercise professional that can be construed in a court of law as a diagnosis and/or prescription of rehabilitative exercise. If such advice causes the individual to sue at a later date, the charges can be much more serious than mere negligence - the exercise professional can find themselves in the position of being charged with practicing medicine without a license. Exercise professionals are best advised to speak in general terms without reference to an individual's condition, to focus on general preventive behavior, and to refer individuals to a physician when a diagnosis needs to be made or an injury does not respond to first aid/symptomatic relief (such as RICE). An appropriate example: "well, there are a number of causes for the shin pain you're experiencing. You can apply RICE to relieve the symptoms, but if it doesn't feel better within a day or two you should consult with your physician." Here we sidestep the issue of diagnosis, stress symptomatic relief, and incorporate a physician referral in one sentence. Or: "Now we're going to do some exercises for the back. It is believed that strengthening the low back can help prevent low back pain." In this case, only a general discussion on preventive (not rehabilitative) exercise is provided. What should I do for an acute injury? If you feel that you have "pulled a muscle" or have an inexplicable pain after exercising, the immediate treatment is RICE (rest, ice, compression, elevation). Icing for 48 hours, every 2 hours for about 10-15 minutes, should help the injured area. However, if you've got an injury that doesn't respond to RICE in a couple of days, you should see your physician. What should I do for a chronic injury? It is important to remember that the people here on misc.fitness.aerobic have varied backgrounds, but are primarily fitness professionals. As such, we're really not qualified to give out rehabilitative exercise. You must see your physician or other qualified person to find out what you should do if an injury persists. What are some common exercise injuries? Common exercise injuries: Overuse injuries Runner's knee Plantar fasciitis Tennis elbow and related Shin splints Overuse Injuries The heading of overuse injuries is a broad one, into which the vast majority of exercise-related injuries fall. Generally overuse injuries are chronic ones, meaning that no single event causes them (as with a sprained ankle or a broken leg), but a long series of events over weeks, months, or years of training gradually weaken or irritate the area in question until exercise becomes difficult or impossible, or other symptoms appear. The vast majority of overuse injuries can be avoided by proper attention to form and technique, appropriate rest, proper equipment (especially footwear), and gradual increase of exercise frequency, intensity, or duration. The best cures for an overuse injury are rest followed by a gradual return to activity coupled with an awareness of the problem activity, and appropriate corrective measures (be they more gradual return to exercise, appropriate strengthening, or avoidance of certain forms of activity). Patellofemoral Syndrome ("Runner's Knee") / Chondromalacia Chondromalacia literally refers to the wearing away of the cartilage on the back surface of the kneecap, which might be first exhibited as a "clicking" or "grating" sound, and knee pain under the patella (kneecap). Chondromalacia refers to the condition, and not a specific disease state, as a great many possible causes exists for damage to the cartilage. Patellofemoral syndrome, likewise, refers to generalized knee pain, often associated with runners, but not limited to runners alone. In this context, the cause is usually improper running mechanics over a period of time, though in many cases the cause is unknown. Once chondromalacia has occurred, the process is irreversible, and attention is paid to achieving the maximal amount of pain-free activity, and avoiding activities which will cause further damage to the joint. Note that patellofemoral pain is of a more general nature, and may or may not be due to the pathological condition of chondromalacia. It is best to consult a physician or a physical therapist when any sort of knee pain is encountered. Plantar Fasciitis and Neuromas Plantar fasciitis is literally an inflammation of the plantar fascia, a web of tough, fibrous connective tissue on the bottom of the foot. Neuromas are irritated nerve endings, but can cause pain in the foot (or other places, depending on the nerve in question). Either condition should be examined by a physician. While both are commonly caused by overuse, the question of whether the condition is due to poor technique, simple overuse, or an orthopedic problem should be explored. In the case of the latter, orthotics (inserts for shoes designed to help maintain proper impact cushioning and support for the foot) can play a major role in the prevention of future episodes. Lateral Epicondylitis ("Tennis elbow") and the more general Tendonitis/Arthritis/Bursitis Any "-itis" condition refers to inflammation or irritation. In the cases of tendonitis, arthritis, and bursitis, the sites of inflammation are the tendons, joints, and bursae (fluid-filled sacs provided cushioning between tendons and bones), respectively. Again, any of these conditions should involve a physician referral. Tendonitis and bursitis are common overuse injuries, and rehabilitation will generally involve rest, and enhancing flexibility and strength of all muscles surrounding the joints near the area in question. Arthritis can be caused by two distinct disease processes - osteoarthritis is essentially "wear and tear" on joints, in which the cartilage covering the articulating surfaces of the bones becomes worn, and the joint reacts, often by swelling and filling with fluid. It can become quite tender, and motion can become difficult. Rheumatoid arthritis is an autoimmune disorder in which the body launches an attack on its own joint tissues. While much less common than osteoarthritis, it can be severely debilitating. Rehabilitation for arthritis generally involves activities that are low-impact in nature, and strengthening exercises. Activities are carried out through a "pain-free range of motion" (ROM limited by the onset of discomfort), and no activity is recommended during periods of active inflammation. Shin Splints and Compartment Syndromes Shin splints are a common name for pain felt in the anterior portion of the calf, which can be due to a variety of causes, from muscle imbalances to something as serious as a compartment syndrome. Generally, treatment for shin splints involves RICE, strengthening exercises for all of the muscles surrounding the ankle joint, and flexibility exercises. Compartment syndromes are a much less common, but more serious problem, where one of the compartments between muscles which contains blood vessels and/or nerves becomes swollen, compressing the blood vessels and/or nerves. This can lead to pain, swelling, and discomfort, and in severe situations can be an emergency situation requiring surgical intervention. What are some common exercise reactions? Some number of people experience reactions to exercise, ranging from uticaria, a harmless red blotchiness on the neck, face, or arms, to exercise induced asthma or bronchospasm, to anaphylaxis. Exercise-induced asthma (EIA) is most likely to strike individuals exercising in cold, dusty, or excessively humid environments, and can range in severity from mild coughing to severe discomfort. Individuals who suspect that they have exercise-induced asthma are encouraged to seek medical attention to rule out other possibilities, and to ensure the best possible treatment for their condition. General recommendations for persons with EIA include an extended warm-up, avoidance of cold, dusty, or extremely humid environments for exercise, pursed-lip breathing, and keeping an inhaler handy for use during exercise (if recommended by physician). While very rare, it is possible for someone to have an allergic reaction to exercise, called exercise-induced anaphylaxis. This is a life-threatening situation, and requires immediate medical attention. People prone to EIA can, at the advice of their physician, carry a bee-sting kit to use in such situations. Any person suspecting that they are prone to EIA should consult with their physician before resuming exercise. What are some common environmental concerns? Extremes of temperature and humidity pose special problems for the exerciser. In hot weather, care must be taken to wear clothing that is light, breathes well, and allows for the evaporation of sweat. "Sauna suits", "tummy wraps", and other products designed to encourage quick weight loss through sweat are particularly dangerous - the body can reach dangerous (or even fatal) core temperatures in very short periods of time. Weight lost by these methods will be regained as soon as water is ingested again, and so the risk outweighs any "benefit". On extremely humid days care must be taken to exercise at an appropriately lowered intensity, out of the high heat/humidity, or even to postpone exercise until the heat/humidity diminish. As exercise intensity increases and more heat must be dissipated, evaporation of sweat becomes the principal means by which cooling occurs. In a high-humidity environment, evaporation becomes less effective at cooling, and the risk of heat-related injury is greater. Adequate hydration is also key to safe exercise in the heat, as the body will produce large quantities of sweat. 1-2 cups of water before exercise and 1/2-1 cup of water during exercise are recommended, though more can be ingested. It is important to remember that the thirst mechanism lags behind the body's need for fluid - by the time one is thirsty one is already substantially dehydrated. Even small amounts of dehydration can affect performance, and severe dehydration can be life-threatening. Contrary to popular belief, water consumed during exercise will not contribute to cramping, so "swish and spit" should be avoided in favor of consuming small amounts of water steadily during the exercise session, especially during periods of prolonged exercise. In the cold, care must be taken as well. It is best to dress in layers that will wick sweat away from the body - many of the "high-tech" fabrics that are now available will do this admirably. Outer layers can be used to keep the body warm during warm-up, and removed as exercise progresses to allow the body to cool itself, and then be replaced during the cool-down to avoid an excessive chill. Garments made of fabrics like wool, which will insulate even when wet, are superior to garments made of materials like cotton, which will contain sweat and can contribute to heat lost by evaporation and conduction as the activity level decreases. Heat-Related Problems and Injuries Who is at risk for heat-related illness? People at risk for heat-related illnesses include those who work or exercise outdoors, elderly people, young children, and people with health problems. Also at risk are those who have had a heat-related illness in the past, those with medical conditions that cause poor blood circulation, and those who take medications to get rid of water (diuretics). People usually try to get out of extreme heat before they begin to feel ill. However, some people do not or cannot. Athletes and those who work outdoors often keep working even after they begin to feel ill. Those living in poorly ventilated or poorly insulated or poorly heated buildings are at risk of heat emergencies Many times, they might not even recognize that they are in danger of becoming ill. What are heat related illnesses? Heat cramps, heat exhaustion, and heat stroke are conditions caused by overexposure to heat. Heat cramps are the least severe, and often are the first signals that the body is having trouble with the heat. Heat cramps are painful muscle spasms. The usually occur in the legs and abdomen. Think of them as a warning of a possible heat- related emergency. HEAT EXHAUSTION is a more severe condition than heat cramps. It often affects athletes, fire fighters, construction workers, and factory workers, as well as those who wear heavy clothing in hot, humid environments. Its signals include cool, moist, pale or flushed skin, headache, nausea, dizziness, weakness, and exhaustion. HEAT STROKE is the least common but most severe heat emergency. It most often occurs when people ignore the signals of heat exhaustion. HEAT STROKE develops when the body systems are overwhelmed by heat and begin to stop functioning. HEAT STROKE is a SERIOUS medical emergency. The signals of heat stroke include red, hot, dry skin; changes in consciousness; rapid, weak pulse; and rapid, shallow breathing. How do you treat heat cramps? To care for HEAT CRAMPS, have the victim rest in a cool place. Give them cool water or a commercial sports drink. Usually, rest and fluids are all the person needs to recover. Lightly stretch and gently massage the area. The victim should NOT take salt tablets or salt water. The can make the situation worse. When the cramps stop, the person can usually start activity again if there are no other signals of illness. She should keep drinking plenty of fluids. Watch the victim carefully for further signals of heat-related illness. How do you treat other heat-related illnesses? When you recognize heat-related illness in its early stages, you can usually reverse it. Get the victim out of the heat. Loosen any tight clothing and apply cool, wet cloths. If the victim is conscious, give cool water to drink. Do NOT let the conscious victim drink too quickly. Give about one glass (4 ounces) of water every 15 minutes. Let the victim rest in a comfortable position and watch carefully for changes in her condition. The victim should not resume normal activities the same day. When do you call 911? Refusing water, vomiting, and changes in consciousness mean that the victim's condition is getting worse. Call 911 (or emergency services). If the victim vomits, stop giving fluids and position the victim on the side. Watch for signals of breathing problems. Keep the victim lying down and continue to cool the body any way you can. If you have ice packs or cold packs, place them on each of the victim's wrists, ankles, groin, armpit, and neck (a.k.a. pulse points). Do NOT apply rubbing (isopropyl alcohol). At what temperatures and humidity are heat-related illnesses likely? These curves approximate the figure in the 1993 American Red Cross Standard First Aid manual. HOT: {93F (34 C), 20% humidity}, {87 F(31 C), 50%}, {82 F(28 C),100%} Sunstroke, heat cramps, or heat exhaustion possible with prolonged exposure/exercise VERY HOT: {105F(41C), 20%}, {92F(34C), 60%}, {87F(31C), 100%} Heat cramps or heat exhaustion likely EXTREMELY HOT: {120F (49C), 20%}, {108F(43C), 40%}, {91F(33C), 100%} Heat Stroke or sun stroke imminent Reference, 1993 American Red Cross Standard First Aid Manual Specific Cold-Related Injuries - Hypothermia and Frostbite Frostbite involves the freezing of tissue, and can range from mild to fairly severe. The skin will generally look yellowish, and will be cold to the touch. First aid generally involves warming the affected area using moderately warm water - remember that sensation will be reduced in the area, and the temperature of the water should be verified by running it on unaffected skin! Do NOT rub the area, as this can cause further tissue damage. Frostbite should be examined by a physician to assess the extent of the damage. It is best prevented by proper clothing and limited exposure to cold. Hypothermia is a life-threatening condition wherein the core body temperature has become dangerously low. Many of the same symptoms as heat exhaustion, including dizziness, nausea, loss of appetite, vision problems, etc., may be present. In the case of hypothermia it is important to call 911 immediately, and use any means present to warm the victim, such as removing excess clothing and putting them in a sleeping bag with an unaffected person who can provide body warmth until help arrives. ---------------------------------------------------------------------- How long should I wait after eating to start exercising? If you ate something fairly light, you probably don't need to wait very long. However, since people are different, it is difficult to say what the optimum waiting period is for everyone. ---------------------------------------------------------------------- How soon and how much should I eat after an aerobic workout? If you feel like eating immediately after a workout, be sure that it's high in carbohydrates, lower in protein, and either very low or no fat content. The carbs should be mostly complex. Durum or semolina pasta, fat-free granola bars, and some of the lower-sugar fig or other fruit bars are fine. Try to take in as few kCals as you can - just take the "edge" off. Munching out on broccoli or cauliflower florets with just a touch of fat-free Ranch is good. If the workout was pretty intense, I'd recommend about an hour's wait afterward before eating a full meal. Most people aren't really ready to eat when they're majorly sweaty and still breathing heavily, anyhow. Cool down, then grab a nice refreshing shower, and mellow out with a big glass of ice water. Next, find some candles, and sit down to a nice plate of rigatoni with tomato sauce with basil, green peppers, and little bits of chopped mushroom. Brush your whole wheat toast with a film of olive oil, sprinkle on some freshly-chopped garlic, ...you get the picture. ---------------------------------------------------------------------- What is the best time of day to exercise? As a general rule, if your habits are diurnal, exercise in the early evening, when your metabolism is at its peak, is more efficient. This varies widely, however, and you really need to exercise at the time which "feels" best for you. The best time to work out is when you want to, so pick a time of day at which you find exercise enjoyable. ---------------------------------------------------------------------- How to become an Aerobics Instructor This section deals with everthing involved in becoming an aerobics instructor: Certification in the United States Credit for this section goes to Larry DeLuca Who certifies aerobics instructors and personal trainers? The two major certifying bodies in the US for Aerobics Instructors and Personal Trainers are the American Council on Exercise (ACE) and the Aerobics and Fitness Association of America (AFAA). Many other organizations provide certifications as well, including the National Strength and Conditioning Association (NSCA), the American College of Sports Medicine (ACSM), and a number of regional organizations. Are they licensed? Currently, there is no license (as in a medical license) required to be an Aerobics Instructor or Personal Trainer. Periodically legislation is drafted, but the industry has done a remarkably good job of policing itself. While most clubs require certifications of their instructors, there is no law against teaching without a certification. Why get certified then? In the time since the dawn of aerobics, when people still exercised in bare feet, drawing from dance classes, and having soaring injury rates the industry has grown up, gotten educated, and as a whole approaches exercise very differently. While certification is required to work at the majority of clubs these days, that alone should not be a reason to obtain one. Preparation for any of the major certifying bodies' exams will require the candidate to grasp the fundamentals of the exercise sciences - anatomy, kinesiology, physiology. In addition, the latest research and trends in exercise testing and programming will be covered, and the standards and guidelines for exercise for different populations will be discussed. We know a lot more about group and individual exercise now than we did ten years ago, and a lot more is expected of today's instructors than to look fit and know a bunch of exercises and choreography. Who should I certify with? Either ACE's Aerobic Instructor Certification or AFAA's Primary Certification are excellent starting points for aerobics instructors, and either organization's Personal Trainer Certification for Personal Trainers. There may also be other organizations in your area. In the northeast (New Hampshire and Massachusetts) there is an organization called Fitness Resources, based in Bow, New Hampshire. (Not to be confused with Fitness Resources Associates in Needham, MA - another excellent organization). Fitness Resources offers an aerobic instructor certification program specifically targeted at new instructors that is not terribly expensive (see Is it expensive? below). There may be other such organizations in your area. Another consideration is the preferred certification in your area. While both organizations are well-respected in the industry, some clubs (and some geographic regions) prefer one or the other. If you've got a specific place to teach in mind, find out who most of their instructors are certified by. Other organizations offer certifications at the national level. The American College of Sports Medicine offers six different certifications (three on the health and fitness track, three on the clinical track), which range from Group Exercise Leader to Cardiac Rehabilitation Director. The National Strength and Conditioning Association offers Personal Trainer and Certified Strength and Conditioning Specialist certifications. What kind of training and preparation do I need? Do I need a degree in exercise science? None of ACE or AFAA's certifications require a degree in a fitness-related field, nor does the ACSM Exercise Leader certification. Other ACSM certifications and the NSCA Certifications have different requirements, depending on the depth of knowledge and experience expected. You should contact those organizations for more information. If you are an experienced instructor or personal trainer, you may be able to pass AFAA or ACE's exams merely by studying their materials and taking the exam. If you are inexperienced, it is strongly recommended that you take a training course before attempting any of the exams (except the AFAA Personal Trainer Certification, which is a 3-day workshop complete in itself). What is the format of the ACE exam? When is it given? The ACE exams are written only, and consist of 175 multiple choice questions. Do not be fooled by this - they require a thorough knowledge of the material, and the ability to not only remember facts but to apply them to specific situations as well. ACE offers sample examinations that can give you a good feeling for the types of questions the exam will ask and their level of difficulty. The ACE exam is given quarterly in many cities across the US, and in conjunction with several major fitness conventions. What is the format of the AFAA exam? When is it given? The AFAA exams include both written and practical components. The written exam consists of 100 multiple choice and matching questions, and is similar to the ACE exam, though the scope is more limited. The practical exam for the Primary Aerobic Certification includes a group exercise demonstration for appropriate warm-up, aerobic exercise, and muscle strengthening for the major muscle groups. The practical exam for the Personal Trainer Certification includes a demonstration of a fitness-testing protocol and an oral component requiring the candidate to answer questions demonstrating a knowledge of exercise science. The AFAA Primary Aerobic Certification is usually given in conjunction with an AFAA-sponsored Primary Certification Review (1-day) or Primary Certification Workshop (2-day), though it is possible to "Challenge" the exam by paying a reduced fee and just taking the written and practical components without the workshop. The Personal Trainer Certification is given as a 3-day workshop. There is an optional course presented during the first day called Introduction to Exercise Science. If you do not have a strong background in anatomy and kinesiology, it is recommended that you take this course as well. AFAA tours the country, presenting many workshops each month in every geographic region. What training courses are available to me? ACE does not provide training directly, but offers ACE accreditation to independent organizations to provide preparation for its exams. You can obtain more information about these by contacting ACE. AFAA provides certification reviews, workshops, and instructor training courses periodically. Independent providers also offer training to prepare candidates for the AFAA exams. AFAA clearly states in its literature that the 1-day reviews are intended for experienced instructors who merely need a review of information before taking the exam. Do not expect to be able to absorb enough material in the one-day review to pass the exam if you are not already an experienced instructor. Is it expensive? ACE's exam costs $145. To challenge the AFAA Primary Exam is $99. AFAA's one-day review is $229, and the Personal Trainer Workshop is $299. Intro to Exercise Science is $90. Prices on training courses vary widely, but $300-$400 is not at all unheard of. What else do I need? You'll need to be certified for CPR. The American Heart Association and the American Red Cross both provide acceptable programs. What sort of study materials are available to me? ACE publishes two excellent textbooks, their Aerobic Instructor Manual and their Personal Trainer Manual. Each is about $40, and an excellent investment. AFAA publishes a single texbook, called Fitness: Theory and Practice. It's also about $40. Who can I contact for more info? You can reach ACE at: American Council on Exercise 5820 Oberlin Drive, Suite 102 San Diego, CA 92121-3787 1-800-825-3636 You can reach AFAA at: Aerobics and Fitness Association of America 15250 Ventura Blvd., Suite 200 Sherman Oaks, CA 91403 1-800-446-2322 ---------------------------------------------------------------------- Certification in Canada Very little information is available at this time. Here's all we have: The Ontario Fitness Council, known as OFC, and of course is in Ontario. You can call 416-426-7127 or fax 416-426-7372 to get an information package. There is also CAIN, Canadian Aerobics, you can call them at 1-800-363-2246 or 1-905-847-8797, they will also send a package telling you where and when and how you can become certified. The local YMCA's and YWCA's also offer certifications. ---------------------------------------------------------------------- Certification in the United Kingdom Credit for this section goes to Trevor Burton (trevor@kobold.demon.co.uk) and Fransesco G. Fantauzzi (mapgfgf@bunel.ac.uk) Who certifies aerobics instructors and personal trainers? For Aerobic Exercise in the UK, the Royal Society of Arts (RSA) offer a "Basic Certificate in Exercise to Music". Other organisations offer their own certificates, but there is currently no awarding body established within education and training other than the RSA. The industry is in the middle of re-organising and producing National Vocational Qualifications (as have several other industries), which will then be certified by any recognised awarding body such as City & Guilds, BTEC and RSA. There are many regional qualifications, for example, local authorities may run their own courses for instructors in their areas. More advanced qualifications than the Basic Certificate are available and many are valuable and worthwhile. For some of these (ante- and post-natal exercise and over-50s exercise) the YMCA is the only body (AFAIK) offering training and certification. [Update] A National Vocational Qualifications *has* been produced, and it is known as Scottish and National Vocational Qualifications (S/NVQ's). Also, the full name of the RSA Certificate is "Basic Certificate in Teaching Exercise to Music". Are they licensed? No license or qualification is required by law in the UK to teach as an Aerobics Instructor or Personal Trainer. Why get certified then? Larry's answer about clubs requiring certification/getting up to date with exercise knowledge/increased expectations of instructors applies to the UK too Also, the public are becoming more educated and many customers are now expecting their instructors to be qualified, and inquiring about qualifications. Some insurance companies are requiring a certain number of hours training before they will personally insure aerobics instructors - a requirement for hiring some private halls for classes. Who should I certify with? At national level in the UK, there is the London Central YMCA which offers the RSA Basic Certificate and several other of its own certificates relating to exercise such as weight training, circuit training, ante- and post-natal exercise, exercise for seniors, aqua, fitness assessment. These are offered by the area offices of the London Central YMCA throughout the UK. At the regional level in the UK, there are many organisations such as commercial companies or colleges of further education which also offer the RSA Basic Certificate. Some organisations such as local authorities may offer their own certificates. When choosing who to get certified with, choose carefully. The same certification may cost more with one organisation than another, and some organisations have a reputation for high quality. The London Central YMCA has an excellent reputation, although its courses are not the cheapest. You need to decide if you are only interested in a certificate or you wish to study on a quality course. Ask the course organiser for recent students who you can contact to find out about the course. What kind of training and preparation do I need? Do I need a degree in exercise science? Any prior exercise knowledge or experience is an advantage if you are taking the RSA Basic Certificate, however, if you are committed, you can pass the course with no previous knowledge or experience. For more advanced courses, the RSA Basic Certificate is often a requirement. At the moment, you cannot take the RSA examination without taking the course, however, this is set to change in the near future. [Update] You can now take the RSA and the S/NVQ examination without taking any course. Anyway, teaching exercise to music is a very special coaching activity, that cannot be earned just by books, or attending aerobics classes: one needs to be instructed by somebody knowledgeable. The option to go straight to the assessment could especially be of interest for coaches with previous teaching experience, who now want to be certified: it is in their interest to make sure, before undertaking the exam, that they fully understand the criteria used for the evaluation, especially during the practical. Teaching a class is not enough to pass the practical, as the class has to be taught according to well defined (and definitely exigent) standards. What is the format of the RSA exam? When is it given? [NEW] The examination consists of 5 parts: a written paper, a practical, a written critique of a class, an interview, and the verification of the ability to perform Cardio Pulmonary Resuscitation (CPR.). The paper is a 1 hour test with multiple choice and true/false questions. Previously, the paper was used at including short and long answers, and diagrams to label, but the format has changed. The paper contains questions about kinesiology, anatomy, physiology and theory of fitness (not about nutrition anymore). One doesn't need any previous degree in physical education, but passing the paper does require commitment, as the pass mark is rather high (80%). The practical consists in teaching a class, taken from the ten week plan. The class can be any in the plan, and not necessarily the one of the 5th week, as since some time ago. Also, the candidate coach chooses the level of the class he/she intends to teach. The class can last anywhere from 45 to 60 minutes, and the assessor has to evaluate it for at least 30 minutes, so not the whole class is usually held during the exam. Before the beginning of the practical observation, the candidate submits a brief written paper about safety and environmental conditions relative to his/her classes, and the intended level of fitness, age and gender of participants. Also, he/she submits a written detailed documentation, prepared at home, on the contents of the class he/she is going to teach. Participants to the class must be at least 8. The candidate coach is expected to make good use of voice, giving clear and detailed instructions, cues, coaching and safety points throughout the whole activity, giving and asking for feedback, giving encouragement and motivations; also, he/she is expected to observe the participants from different angles and positions, giving clear and accurate demonstrations, visual cues, and supervising the participants since when they enter until when they leave the class. The class must be safe and effective, addressing every component of physical fitness in a whole body approach, for participants of the stated level of fitness. After the practical, the candidate coach has to produce a written critique of his/her own class, evaluating it in terms of safety and effectiveness, planning, teaching, contents, appropriateness of the music. Neglected details can be anyway questioned subsequently by the assessor during the interview. At the interview the candidate brings a written plan for ten weeks of aerobics class, with 3 classes/week, outlining classes relative to the first, fifth and tenth week. The plan must show the breakdown of the individual components of the class, giving for each component information about its structure, duration and intensity. The assessor will read the plan and question the candidate in order to check that the candidate has a clear understanding of the concept of progression, and how to implement it in a aerobics class, addressing all the components of physical fitness (cardiovascular, muscular strength and endurance, flexibility). The written plan is prepared at home. The ability to perform CPR is assessed with simulation on dummies. The candidate can produce a valid CPR certificate, so not to have to undertake this part of the exam. The practical is usually several weeks after the end of the course of preparation (if any). The theory paper could be at the end of the course, the same day as the practical, or the candidates could be given a choice. Written class critique and interview follow the practical. Competence in CPR can be assessed during the course. Courses and exams are run by several organisations throughout the year on the territory. What training courses are available to me? In the UK, the RSA is a certifying body, not a training body, but all organisations offering the Basic Certificate must register with the RSA. For details of course dates and fees, contact your local college of further education, or London Central YMCA (who may pass you on to their regional centres). [Update] Also the RSA, on request, will send a list of organisations offering training for the RSA Certificate. Is it expensive? Prices for the RSA Basic Certificate course vary widely, but including the examination, expect to pay between UKP 200 and UKP 350. [Update] The YMCA course for the Basic Certificate, including one attempt at the exams, typically costs from 399 to 525 Pounds, depending on status. Full time workers can expect to pay the highest rate, while unemployed can expect to pay even less than 399 Pounds. What else do I need? In the UK, CPR certification is not compulsory by law, but may be required by health clubs and sports centres. Responsible exercise teachers should seek CPR qualification in any case. The St. John's Ambulance Brigade, the British Red Cross or the St. Andrew's Ambulance Association all offer cheap CPR courses with widely accepted certificates. [Update] The CPR competence will be assessed as part of the exams, and will result in the award of a Certificate for CPR as well, unless the candidate can provide a currently valid one (it has validity for three years, once issued). What sort of study materials are available to me? London Central YMCA publishes CITE>The English YMCA Guide to Exercise to Music by Lesley Mowbray and Rodney Cullum, Pelham Books, ISBN 0-7207-2021-4. This is getting a little out of date now, but is an acceptable basic text at a price of UKP 10.99 You could also try A reference manual for teachers of Dance Exercise by Jill May, W. Foulsham and Co., ISBN 0-572-01472-4 at UKP (about) 10. This is aimed more at practising teachers rather than those in training. What about if English is not my first language? And if I have other potential limitations? If your English is suitable to communicate with English people and read English textbooks, then it is suitable to get the RSA and S/NVQ Certificates. No certificate about English is required, and grammar and spelling won't be assessed or corrected. A foreign accent is fine, but you are expected to communicate clearly, even if not always correctly: your English has to be suitable, not necessarily perfect. A dictionary is allowed during the written paper if (and only if) English is not your native language. Candidates are expected to have motorial awareness. If they have some potential limitations (e.g., dyslexia), they will be helped in order to provide them with the same opportunities as any other candidate. What are the S/NVQ's? Quoting from the S/NVQ Documentation: "Scottish Vocational Qualifications (SVQ's) and National Vocational Qualifications (NVQ's) (collectively referred as S/NVQ's) have been designed specifically to recognise people's ability to perform effectively in a job or role". In particular, the S/NVQ's include a definition of criteria and qualitative standards that fitness professionals should satisfy. There are currently three levels of S/NVQ's in Sport and Recreation. Level 1: the Level 1 coaches assist in the delivery of sessions, and are involved in relatively simple tasks. They can also deliver part of a session, but only under supervision. Level 2: the Level 2 coaches can operate independently, or can be supervised and/or receive help concerning session contents. They can deliver a whole session unsupervised, and are involved in complex tasks. The RSA Basic Certificate corresponds to the S/NVQ Level 2 (see below for details). Examples of Level 2 are coaches for Aerobics, Step, Circuit, Aqua, Weight Training. Level 3: the Level 3 coaches can act unsupervised, teaching and devising programmes, assessing client needs. For instance, a coach awarded by the YMCA/RSA Certificate for Ante-natal/Postnatal Aerobics can belong to Level 3. Other examples are: Senior Weight Training Instructor, Personal trainer, Programme Director. Who are the Awarding Bodies for the S/NVQ's? From the S/NVQ Documentation: "The Awarding Bodies for exercise and fitness are City and Guilds, The Royal Society of Arts, BTEC and Scotvec". Is it worth to achieve an S/NVQ Certificate, or should I stick with one of the previously established ones (say, the RSA)? The S/NVQ Certificate is likely to take over with time. Also, once achieved another certificate, getting an S/NVQ as well could cost little extra effort and money. In fact, obtaining some of the other available certifications, one could already be doing what needed to get an S/NVQ certificate too. Coaches already having a well established Certificate (say, an RSA one) could be happy with just that, depending on requisites in places where they want to teach. However, if they decide to get an S/NVQ, they will be allowed to re-use any previous coaching qualification and experience to shorten their path toward the S/NVQ Certificate. How can someone achieve an S/NVQ related to exercise and fitness? People with little or no experience in coaching should first train at an Approved Centre (see below for names and addresses), then will undertake opportune assessments. Coaches with relevant previous experience or qualifications should contact an Approved Centre for an interview, that will accredit them any prior achievement, and will provide them with the most opportune plan to extend their certifications to the S/NVQ. In the extreme case, the candidate could be awarded with an S/NVQ without any further examination. If I get an RSA Basic Certificate, what else do I need to also obtain an S/NVQ in Teaching Exercise to Music? Any stage the candidate has to undergo for the RSA Basic Certificate, is also a stage toward the S/NVQ Certificate at Level 2. Therefore, when the candidate achieves an RSA Basic Certificate, also achieves a Provisional S/NVQ Certificate in Teaching Exercise to Music. While the RSA Basic Certificate is permanent, the Provisional S/NVQ is not, and is valid for one year only. By that time, the candidate coach will have to teach a variety of classes of different levels, accumulating evidence of competence and written papers (worksheets). Such an evidence is putted together by the candidate in a portfolio. Then, the candidate will contact an assessor, who, during an interview, will verify the portfolio, and eventually award an S/NVQ Certificate, this time a definitive one. Failure in having the portfolio assessed by one year since the issue of the Provisional Certificate means that the candidate will have to get a new Provisional Certificate, undertaking again any necessary examination. Which are the Approved Centres for the delivery of Exercise and Fitness S/NVQ's? The S/NVQ Documentation (February 1996) reports the following: The Amateur Swimming Association (ASA) Harold Fern House Derby Square Loughborough LE11 0AL Telephone: 01509 230 431 Fitness Scotland Caledonian House South Gyle Edinburgh EH12 9DQ Telephone: 0131 317 7243 Fitness Wales 240 Whitchurch Road Cardiff CF4 3ND Telephone: 01222 520130 London Central YMCA 112 Great Russell Street WC1B 3NQ Telephone: 0171 580 2989 Who can I contact for more info? You can reach the RSA at: Royal Society of Arts Examinations Board Westwood Way COVENTRY CV4 8HS England Telephone 01203 470033 You can reach London Central YMCA at: London Central YMCA Training & Development Department 112 Great Russell Street LONDON WC1B 3NQ England Telephone 0171 580 2989 Fax 0171 436 1278