BARE FOOT RUNNING What to do before you bench your

Report
CPTN REPORT
WINTER 2013
14
Loaded Carries
Sarcopenia
Breathe Into
Motion® Yoga
Beets and
Performance
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BARE FOOT RUNNING
What to do before you bench your training shoes
By Dr. Reed Ferber PhD, CAT(C)
B
arefoot running, or running in a minimalist shoe, has dramatically increased
within the popular media over the past several years. However, one must first realize
that barefoot running is not new, with Abebe Bikila winning gold in the 1960 Olympic
marathon whilst running barefoot. At the 1984 Olympic games, Zola Budd set the
world record for the 5000m and the first research study published was in 1987. Since
then, multiple studies have been conducted to understand the potential alterations in
biomechanics when running barefoot. However, it is important to note that to date,
there is no research that either supports or refutes the injury preventative aspects of
running barefoot that successful marketing campaigns and advertisements promote.
There is only research to confirm that running barefoot is simply different than running
shod. The purpose of this article will be to discuss these research studies and put the
results in the context of making informed decisions about how to approach switching
to either barefoot running or running in a minimalist shoe.
First, let’s define a few concepts. Barefoot running results in a forefoot strike (landing
on your toes) as opposed to a rearfoot (heel) strike typically seen when running in
shoes. There is a difference between barefoot running and a barefoot running style
since you could, in fact, land on your forefoot whilst wearing a pair of regular or even
minimalist running shoes. I’ll frame the conversation around forefoot versus rearfoot
landing patterns.
The research clearly shows that a forefoot strike results in decreased stride length,
increased stride rate, decreased range of motion at the ankles, knees, and hips, and
a more plantar-flexed (toes pointed) ankle angle at ground contact. Moreover, in 2009
Kerrigan and colleagues reported a 54% decrease in hip joint loading and a 36%
decrease in knee joint loading when running with a forefoot strike as compared to a
rearfoot strike.
While these results appear impressive, and seem to point towards a forefoot strike
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CPTN REPORT
WINTER 2013
BARE FOOT RUNNING
What to do before you bench your training shoes
- Continued from previous page -
CALF RAISES - WEEK 1
• Place both feet on the ground shoulder width apart.
• Raise up onto toes.
• 2 seconds out and 2 seconds in, control the motion
throughout.
CALF RAISES - WEEK 2
• Place one foot on the ground at shoulder width.
• Raise up onto toes.
• 2 seconds out and 2 seconds in, control the motion
throughout.
CALF RAISES - WEEK 3
• Place both feet on a step shoulder width apart.
• Raise up onto toes and completely down.
• 2 seconds out and 2 seconds in, control the motion
throughout.
CALF RAISES - WEEK 4
• Place one foot on the ground at shoulder width.
• Raise up onto toes and completely down.
• 2 seconds out and 2 seconds in, control the motion
throughout.
By Dr. Reed Ferber PhD, CAT(C)
causing less hip and knee loading, a closer inspection reveals that there is no clear
answer as to whether a forefoot running style is injury preventative or causative. For
example, by decreasing stride length, and increasing stride rate, more steps are taken
per kilometer. For the average person running a marathon, this would result in 1280
more steps to finish the race but only 2 minutes less of foot contact time over a 3 hour
and 20 minute period of time. The increased number of steps and increased repetitions
of loading could be injury-causative. On the other hand, 36% to 54% less loading at the
hip and knees for every step could be injury-preventative. To add to the confusion,
based on mechanical properties of the Achilles tendon and considering that a forefoot
strike pattern forces the heel downwards, each step results in eccentric loading to the
Achilles tendon and thus 59% of the force needed to rupture the tendon. Based on
these data, increasing strength within the gastrocnemius and soleus muscles, and all
muscles that help to control the eccentric loading that occurs during the landing phase
is critical. Below is a basic calf-muscle strengthening program that does not use
anything other than body weight.
Day
1
2
3
4+
Sets Reps
1 20
2 20
2 20
3 20
ALWAYS perform these exercises AFTER a run!
These are the primary muscles that propel you
forward while running and if these exercises are
done before your run, the risk of injury increases
due to fatigue.
Progress up to 3 sets of 20 repetitions over a 3-4 day period to avoid muscle soreness.
Gently stretch before and after.
As well, for any new training program, whether it be interval training, hills, or barefoot
running, the total volume of the new program should be no more than 10% of your total
volume. For each runner, the progression will vary and monitoring by a trained
professional is critical to avoid any pain, signs, or symptoms consistent with an injury.
The most common areas affected, when beginning a barefoot running program, are the
toes, arches, inside of your ankles, calf muscles, and/or Achilles tendons. Finally, it is
recommended that your clients run on a level running surface such as a track or
running path when accommodating to barefoot running.
As stated earlier, no studies have been conducted on whether injury rates or specific
injuries are reduced when running barefoot or with a forefoot strike. Considering the
complexity of running injuries, one must assume that changing footwear, or even
eliminating shoes altogether, cannot eliminate the potential for musculoskeletal
injuries. In fact, such rapid alterations in your running biomechanical pattern would
actually place you at greater risk for injury. Considering that your mass does not
substantially change whether barefoot or shod, the changes in biomechanical
movement patterns will simply result in the impact force being redistributed elsewhere
within the body. Thus, while barefoot running may result in a reduction of some injuries
such as to the knee and hip, we will undoubtedly see an increase in other injuries, such
as to the metatarsals, plantar fascia, and Achilles tendon. Future research will help
answer these questions.
Learn more about this topic at the 2013 CPTN CONFERENCE: May 30 - June 1, 2013 • Toronto, ON Canada
Reference: Kerrigan et al., The effect of running shoes on lower extremity joint torques.
PM R. 2009 Dec;1(12):1058-63.
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CPTN REPORT
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Integrating Loaded Carries into Programming
Jeff Jensen, CSCS
I
grew up in a time when strong men were revered. The 70’s and early
80’s were the heyday of the strength athlete. Everyone knew the great
Vasily Alekseyev was the first man to break the 500 pound barrier in
the clean and jerk as well as the, now defunct, clean and press. Ted
Arcidi’s 705.5lb bench press became a hot topic in the high school
weightroom in 1985. Bill Kazmaier became nearly a household name
as World’s Strongest Man popularity skyrocketed. The ability to lift a
heavy weight is one thing, but to carry it from one place to another
requires a totally different level of strength. The physical demands
and mental fortitude required in the performance of the loaded carry
are extremely high and, for these reasons, they have always piqued
my interest.
Strength and throwing coach, Dan John has talked about 5 basic
human movements - push, pull, hinge, squat and LOADED CARRY.
When asked, he will often assert that loaded carries are the most
important of the basic movements. How many of us give loaded
carries that level of respect? Are you using loaded carries in your
client’s programs? If you’re not, you should be, and this workshop
can get you started!
SST Milton athlete Liam Healy likes loaded carries
so much, he can’t stop smiling!
Dr. Stuart McGill has done some fantastic research regarding
torso stiffness as related to loaded carries. His research has
shown that the strength capability of the hip is soon exceeded
when walking under a load and that the surrounding
musculature must act as a stiffener of the torso for the
successful completion of the exercise. Who needs planks for
“core stability” when you can perform a farmer’s carry? Or
suitcase carry? Overhead log carry, cross body kettlebell carry,
Atlas stone carry, sandbag carry, or kettlebell rack carry? This
workshop will teach you firsthand exactly what Dr. McGill is
talking about – come prepared to work hard!
Q. How did you become interested in the topic that you will be presenting at the 2013 CPTN Conference?
A.
Feats of strength and the limits of human performance have always been a point of fascination for me
and integrating loaded carries into my workouts came as a natural progression. My grandfather was a dairy
farmer in Alberta. He was a big Dane who filled a doorway with his shoulders … and had never set foot in a
weight room in his life! He was a farmer and picked up heavy stuff to move it from place to place - all day! His
physique, even into his eighties, told the tale of having done something right. I have always felt like I was
getting some real work done with the loaded carry. My grandfather would probably laugh at that!
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Integrating Loaded Carries into Programming
Jeff Jensen, CSCS
- Continued from previous page -
Q. How can your topic be applied to the everyday practices of personal trainers/strength coaches?
A.
Loaded carries can, and should, be integrated into strength and conditioning programming for athletes and
the general population alike. At SST Milton, we give loaded carries to our Butts n Guts clients (usually women in their 30s and
40s) and to 12 year old hockey players as well as 17 year old football players. The loaded carry doesn’t require any special
equipment, although some of the strongman implements are nice to have. Loaded carries can be accomplished with
dumbbells or kettlebells - equipment available in any gym environment and can be implemented by any personal trainer or
strength coach as long as they follow a few simple guidelines, realizing that each client is an individual and even that each day
can be different with the same client. The coach must become adept at “reading the bar.”
Q. What knowledge, skills and values do trainers need to stay current in the field and relevant to their clients?
A. One of the most important things for me is to realize the scope of my application. At the end of the day, what we learn must
be applied to our clientele. A client brought his 9-year old baseball team into SST Milton and he had just seen a fantastic video by
Eric Cressey on some of his best baseball related corrective shoulder exercises. I have tremendous respect for Cressey and his
ability to keep baseball players healthy and throwing is second to none, but these kids can’t control their bodies in a split squat or
a pushup yet! Their time is better spent perfecting those exercises at this stage. So, read, watch videos, attend clinics, learn
everything you can … but apply your new knowledge judiciously and appropriately.
Q. What are your three favourite ways of learning?
A.
I am a hands-on learner - much better when I can try
something. If I can’t try it, then I’d like to, at least, see it
performed. I also like to read research and technique related
books and articles followed by a discussion with fellow strength
coaches about what I have just newly learned.
Q. What will participants learn by attending your workshop?
A.
them
for their clients. They will also learn to assess the appropriateness of the application of loaded carries regarding
Participants in this workshop will learn how to perform loaded carries correctly and how to program
the stability of the athlete or client, whether or not the individual is fatigued, and under what conditions the
exercise should be discontinued. Participants will gain practical experience with loaded carries and be given
keys to develop a critical eye for the application of loaded carry exercises to their clientele.
Learn more about this topic at the 2013 CPTN CONFERENCE: May 30 - June 1, 2013 • Toronto, ON Canada
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CPTN REPORT
WINTER 2013
Sarcopenia: What Personal Trainers Need to Know
By Cameron Mitchell, MSc., CSCS
T
he world population is aging at an astounding rate with
more than 2 billion people who will be over the age of 60 by
2050 according to the World Health Organization. Aging is
associated with a number of diseases and conditions ranging
from osteoarthritis to type II diabetes. A largely unknown risk
factor for these and many other conditions is low muscle
mass. Low muscle mass is an independent predictor of fall
risk, disability and the inability to live alone. Low muscle mass
also greatly increases the risk of mortality due to conditions
such as cancer.
Muscle mass begins to decline with age starting in the 4th or
5th decade of life and continuing at rates between 0.6 and
1.5% per year. This process is termed sarcopenia and is
associated with a loss of strength and muscle power at a rate
even greater than the loss of muscle mass. Some degree of
sarcopenia is an inevitable part of aging. However, there are
three situations where sarcopenia presents an increased risk
of disability. First, an individual who attains a low peak muscle
mass because of a lack of exercise during youth, low
caloric/protein intake or genetic factors. Since this population
is at an initial disadvantage they will reach the threshold of
increased fall risk, disease risk and ultimately, risk of
impairment much sooner even if their muscle mass declines
at an average rate. Secondly, some individuals start to lose
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muscle mass at a younger age. These individuals often have
very low levels of physical activity and poor diets. Lastly, there
are individuals who experience what is termed an “acute
disuse event,” which are periods of drastically decreased
physical activity. For individuals in their thirties, these events
are often dramatic, such as undergoing cancer treatment or
short periods of hospitalization. However, as an individual
ages, these events can arise from seemingly benign
circumstances such as a broken hip, elective surgery,
reduced activity when suffering from a common cold or flu, or
even, reduced activity due to inclement weather which may
deter the elderly from leaving their houses. When younger
people undergo these disuse events, they can regain any
muscle mass or function lost simply by resuming their normal
daily activities; whereas older people will not regain the lost
muscle mass and function without a targeted intervention.
Muscles are constantly breaking down older, damaged
proteins and synthesizing new ones. Throughout a day in
which adequate protein is consumed these processes are
equal and muscles stay the same size. Aging is not
associated with increased breakdown of muscle proteins but
rather with decreased muscle protein synthesis in response to
feeding. This is termed ‘anabolic resistance’ and results in the
muscle making less protein in response to consuming a given
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Sarcopenia: What Personal Trainers Need to Know
By Cameron Mitchell, MSc., CSCS
meal. A major cause of anabolic resistance does not appear
to be simply growing older but rather the decline in activity
level that often comes with age.
This begs the question of what types of interventions can be
used to delay, slow or even reverse sarcopenia. The best
and easiest treatment is prevention which simply entails
increasing peak muscle mass and staying active to delay
the progression of sarcopenia. With young and middle age
clients, simple resistance training is the easiest and
most effective treatment. As the age of the
client and the degree of sarcopenic
progression increases, resistance
training remains the most effective
treatment but there are a few
additional factors to consider
when designing a program.
Older adults often have
orthopedic
limitations
which affect the range of
motion of joints, and may
cause pain when they lift
loads that approach their
individual one repetition
maximum. They may also
have poor confidence with
heavy loads and may not enjoy
lifting loads that they perceive as
being heavy. Older adults may
respond better to lifting lighter loads rather
than the 70-80% of one repetition maximum that
is often recommended. However, if lighter loads are used,
more repetitions must be completed. It has recently been
demonstrated that relatively heavy loads (80% 1RM) and
relatively light loads (30% 1RM) result in identical gains in
muscle power and hypertrophy when lifted to the point of
momentary muscle failure. Older adults may not enjoy lifting
to the point of absolute muscle failure however instructing
them to “lift until you can no longer maintain good form”
should be more pleasant and should result in similar
benefits.
Another important program design consideration when
working with older adults already experiencing some degree
of sarcopenia is the type of muscle that is lost. Sarcopenia
results in a loss of strength that is more than proportional to
the loss of muscle mass. This is because sarcopenia affects
type II muscle fibres to a greater extent than type I fibres.
Type II fibres, or fast twitch fibres as they are also known,
produce more force for a given cross sectional area of
muscle and can also contract more quickly than type I
fibres. Because individuals with sarcopenia cannot develop
force as quickly, they cannot recover from minor slips and
are at a greater risk of falling. Many people believe that
power training should only be used with athletes. However,
the incorporation of moving moderate to light loads at
a high velocity into the training program of an
older adult can result in increased
muscle power and decreased fall
risk.
Sarcopenia is currently a little
known term but as our
population ages it is posed
to develop into a major
health and economic
issue. The use of
resistance training with
lighter loads in exercise
programs of older adults
may be more enjoyable and
comfortable for them while
providing the same beneficial
gains in muscle mass. The addition
of power training to a standard
program will improve performance of
activities of daily living and reduce the chance of
falls in older adults. Personal trainers are in the unique
position of being able to prevent sarcopenia, as well as to
prescribe and supervise its most effective treatment while
helping to increase the health and quality of life of this
growing population.
The 2013 CPTN conference presentation will outline the
prevalence and impact of sarcopenia as well as identify
those individuals who are most at risk. There will also be a
discussion of the negative effects of sarcopenia on lifestyle
and health. The last part of the presentation will focus on
resistance training program designs for the elderly, with a
specific rationale for the incorporation of lighter loads and
power training into resistance training programs.
Learn more about this topic at the 2013 CPTN CONFERENCE: May 30 - June 1, 2013 • Toronto, ON Canada
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Breathe Into Motion® Yoga Adjustments and Corrections
By Mike Chapman, RYT, CPTN-CPT, CPTN-CYS
Kinesthetic sense can be acquired through a variety of means. In
teaching physical movement, often a method of learning is employed that
involves the manipulation of the body. Take the swim instructor, for
example, who uses the manipulation of the shoulder joint to
teach the student an over-arm front-crawl swimming
stroke. Manipulation techniques in the ‘yoga world’ are
called ‘adjustments.’
Unfortunately yoga adjustments are often
delivered improperly by yoga instructors
with inadequate training. Even more
frightening is the fact that within the
culture of yoga, there is a notion that
one can be ‘forced into a pose’ to
increase range of motion. David
Williams, the first North American
to learn Ashtanga Vinyasa Yoga,
recollects:
“Over the years I have
witnessed too many people
hurting themselves and
hurting others. Yoga should
be a pleasant and energizing
experience from beginning to
end.” (Yoga Magazine, June,
2009, p. 72)
Part of the problem is a lack of
standards and regulation. This
disparity exists between schools of
yoga, styles of yoga, and even teachers
within the styles. Consistency in teaching
ideologies when it comes to physical
practice seems to be missing.
“... it is important to remember that yoga has no
governing body. There’s no hierarchy of officials or
organizations meant to ensure purity, adherence to
agreed-upon sets of facts and poses, rules and procedures,
outcomes and benefits.” (William Broad, ‘The Science of Yoga,’
Simon & Schuster New York, NY 2012, p.4)
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Breathe Into Motion® Yoga Adjustments and Corrections
By Mike Chapman, RYT, CPTN-CPT, CPTN-CYS
A clear set of guidelines for
adjustments and corrections is protocol for the
Breathe Into Motion® Yoga System, and this has been
adopted in the CPTN Yoga Specialist Program as a priority. The intention is
to standardize yoga instruction within the membership of the Certified Professional
Trainers Network. Clear directives for applying adjustments on yoga students, and precise
appropriate corrective measures given in application to yoga postures are necessary for the safety
of students.
One example of delivering safe adjustments to yoga students involves the need for instructors to scale back
students’ range of motion in yoga postures prior to an adjustment being applied. This is overlooked by many yoga
teachers who tend to adjust their students from an incorrect form within a pose, directly to the ideal postural position,
without recognizing that this will likely increase the stretch in muscle tissues that are already maximally stretched. The critical
step prior to adjustment is to reduce the pull on the muscle tissue in the anticipation of the subsequent increase in stretch upon
correction. Often, correction is better implemented through experimentation, another form of learning a physical skill. While
monitoring the comfort of students in class, the yoga instructor has a powerful tool that is many times overlooked. Variations on
yoga postures within a certain semblance of the pose should be considered. Skeletal make-up differs greatly from individual to
individual. For instance, someone with a deep-set hip socket, will struggle with ‘hip openers’ due to the leverage the femur bone
imposes within the joint. If the ‘hip opener,’ such as lotus posture is forced, injury is eminent.
Correction in the experimentation learning model might involve a yoga student moving from, what would be considered the ideal
yoga pose, to a variation of the posture suitable for the physical attributes of the individual. A test for range of motion in the half lotus
posture will experientially and safely reveal whether a full lotus is possible. If the lotus posture is deemed unsuitable based on this
test, then a simple cross-legged position will offer similar benefits without the leveraging into the hip joint, that would likely result
in injury if the lotus pose was forced.
These are examples of the standard of care which is required of graduates of the CPTN Certified Yoga Specialist
Program. Our goal is to ensure consistency within the CPTN membership. The Breathe Into Motion® Yoga System
protocols adhere to safety as priority in recognition of inherent risks within the practice of yoga. The CPTN Yoga
Specialist Program has included many guidelines for yoga instruction from the Breathe Into Motion® Yoga
System. Medical professionals have endorsed the Breathe Into Motion® Yoga System as a safe and
effective form of exercise.
Mike’s unique approach to injuries shows his expertise in yoga and the understanding
that attaining the perfect yoga posture is not worth it if you are left with an
injury. - Carla Placido, BScPT, CAFCI - Registered Physiotherapist
Learn more about this topic at the 2013 CPTN CONFERENCE: May 30 - June 1, 2013 • Toronto, ON Canada
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Beets, Beetro
By Jennifer Sygo, MSc.,
Beets and beetroot juice (the juice of the beet) have generated considerable attention in recent years, in large part due to
emerging evidence suggesting that their consumption may be associated with improved athletic performance. The mechanism
for beet and beetroot juice’s possible benefits seems to be, at least in part, related to their effect on circulating nitric oxide (NO),
a signalling compound and vasodilator, which supports increased blood flow to peripheral tissues and smooth muscle. This
presentation at the 2013 CPTN Conference will examine the role that beets and beetroot juice may play in athletic performance
for different populations, as well as the underlying mechanism for their action.
NITRIC OXIDE 101: THE NITRIC OXIDE PATHWAYS
The production of NO in the body was once thought to be oxygen-dependent, produced when the amino acid L-arginine is
oxidized to L-citrulline in a reaction catalyzed by the enzyme nitric oxide synthase (NOS). Reduced NO availability has been
associated with an increased risk of vascular disease, hypertension, and erectile dysfunction. While diminished levels of NO
are also associated with muscle fatigue, the aerobic nature of NO production suggested that manipulating NO levels would
be of limited consequence to exercise at higher intensities.
In 1994, however, a secondary pathway of NO synthesis was discovered. This pathway, which involves the reduction of
nitrate (NO3) to nitrate (NO2), and finally to NO, is oxygen-independent, i.e. can take place in an anaerobic environment.
The series of reactions begins with the consumption of NO3, often through nitrate-rich foods, such as spinach and beets.
Dietary NO3 is absorbed from the gut, and enters the circulatory system. Some NO3 is ultimately concentrated in our
saliva, at which point anaerobic bacteria on the tongue convert NO3 to NO2. The NO2 is then swallowed, and is converted
to NO via the digestive system. Importantly, the conversion of NO3 to NO2 and NO can occur in both acidic and anaerobic
environments in the body, consistent with the conditions present during high intensity physical activity.
HOW DOES NITRATE AFFECT ATHLETIC PERFORMANCE?
Despite the knowledge of the anaerobic pathway of NO production, the first study examining the impact of NO3
supplementation on athletic performance was not published until 2007. In this study, researchers supplemented trained
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By Jennifer Sygo, MSc.,
male cyclists with sodium nitrate (NaNO3), and demonstrated a reduced O2 cost during a submaximal cycle test.i Two years
later, British researchers examined the effect of six days of supplementation with beetroot juice, a rich source of dietary NO3,
on cycling performance in recreationally active males, and observed similar improvements in oxygen efficiency.ii
The promising results from these initial studies have led to a rapid growth in research on both nitrate and beetroot
supplementation. More recent studies have also demonstrated that a nitrate supplementation via beetroot juice taken
approximately 2.5 hours before the start of exercise can also improve steady-state VO2, and the effect can last for at least
up to 15 days of supplementation.iii Multiple studies have demonstrated that nitrate supplementation, either through beetroot
or NaNO3, can improve VO2 in recreationally active or untrained subjects, and in some studies, trained athletes as well.
This increased efficiency of oxygen use seems to translate into an actual improvement in performance, as well: several
studies have demonstrated improved exercise tolerance, with improvements typically ranging between 16-25%, with
beetroot or NaNO3 supplementation lasting between two to 15 days.iv, v A 2011 study also demonstrated a 2%
improvement in time trial performance (which tends to show smaller improvements than time to exhaustion) in trained
cyclists given beetroot before a ride.vi
NITRATE AND BEETROOT: WHERE IS THE CONFLICT?
While there is a good body of evidence to suggest that nitrate supplementation can help recreational athletes and
untrained individuals, the research on trained and high performance athletes is less clear. Some studies have
demonstrated an improvement in performance measuresvii, viii, others, in some cases using lower (and potentially more
realistic) doses, have not.ix While there are several possible explanations for this observation, it remains that the
benefit of beetroot and NO3 supplementation for elite athletes is unclear. There is also conflicting messaging
surrounding dietary intake of NO3. For a number of years, public health messaging has discouraged the consumption
of nitrate-rich foods out of fear of a potential increase in cancer risk via the production of carcinogens known as
N-nitroso compounds. Newer evidence, however, suggests that, at the very least, nitrate consumed through
vegetables is associated with improved health status, especially related to the vasculature. This presentation at the
2013 CPTN Conference will address these controversies, as well as the possible benefit of nitrate supplementation
to clinical and non-athletic populations.
i
ii
iii
iv
v
vi
vii
viii
ix
Larsen FJ et al. Effects of dietary nitrate on oxygen cost during exercise. Acta Physiologica (Oxford). 2007;191:59-66.
Bailey SJ et al. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Appl Physiol. 2009;107:1144-55.
Vanhatalo A et al. Acute and chronic effects of dietary nitrate supplementation on blood pressure and the physiological responses to moderate-intensity and incremental exercise. Am J Physiol Regul Integ Comp Physiol. 2010;299:1121-31.
Bailey SJ et al. Dietary nitrate supplementation reduces O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Appl Physiol. 2009;107:1144-55.
Vanhatalo et al, 2010.
Lansley KE et al. Acute dietary nitrate supplementation improves cycling time trial performance. Med Sci Sports Exerc. 2011;43:1125-31.
Cermak NM, Gibala MJ, van Loon LJ. Nitrate supplementation improvement of 10-km time-trial performance in trained cyclists. Int J Sport Nutr Exerc Metab. 2012;22:64-71.
Bond H, Morton L, Braakhuis AJ. Dietary nitrate supplementation improves rowing performance in well-trained rowers. Int J Sport Nutr Exerc Metab. 2012;22:251-6.
Cermak NM et al. No improvement in endurance performance after a single dose of beetroot juice. Int J Sport Nutr Exerc Metab. 2012;22:470-8.
Learn more about this topic at the 2013 CPTN CONFERENCE: May 30 - June 1, 2013 • Toronto, ON Canada
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Diet or Supplement?
Optimizing Intake of Vitamin D and Iron
Interview with Nicole Springle, MAN, RD
How did you become interested in the topic that you will be presenting at the 2013 CPTN Conference?
Both vitamin D and iron became a key focus in my role with Skate Canada as their national team dietitian. I quickly
learned the challenges of attaining adequate vitamin D levels in a population that usually trains indoors year round.
Additionally, the prevalence of low iron and iron deficiency, especially in the female skaters, led me to look more
critically at the causes of low iron in athletes and the different treatment modalities.
As a sport dietitian, I am constantly working with athletes to optimize both macronutrient and micronutrient intake
for health and performance. While achieving adequacy through whole foods is always my primary aim, the need
for supplementation is something that often must be assessed. What I discovered about both vitamin D and iron
is that a cookie cutter approach doesn’t work. Determining individual needs of these two micronutrients requires
specific biochemical, physiological and dietary approaches. Like most performance enhancing aspects of sport,
it requires a combination of evidence-based practice with personalized recommendations to suit the needs of
each athlete.
VitaminD
How can your topic be applied to the everyday practices of personal trainers/strength coaches?
In elite athletes, and recreational exercisers alike, emerging evidence suggests that achieving adequate
levels of both vitamin D and iron can enhance health and performance outcomes. Trainers and strength
coaches are ideally positioned to identify individuals or groups at risk and implement appropriate
protocols to prevent deficiencies of these two key micronutrients. By being aware of the signs and the
course of treatment, trainers and strength coaches can play a key role in keeping their clients healthy,
injury-free, and in peak shape to perform at their best.
What knowledge, skills and values do trainers need to stay current in the field and relevant
to their clients?
I believe that careful evaluation of the science behind dietary or supplement recommendations is
key for evaluating if specific nutrition strategies are appropriate for a client. In the field of sport
nutrition it is easy to get carried away with the latest fad or the flashiest supplement, so analyzing
nutrition and performance claims with a critical eye becomes an essential skill that trainers must
employ to help direct their clients to evidence-based nutrition practices. Also, knowing your
scope and practicing within it is a vital skill if you want to provide a client with the best possible
outcome.
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Iron
PAGE 12
CPTN REPORT
WINTER 2013
Diet or Supplement?
Optimizing Intake of Vitamin D and Iron
Interview with Nicole Springle, MAN, RD
What are your three favourite ways of learning?
I am a visual learner and often use pictures, diagrams and
models to help educate my clients about the relationship
between physiology and nutrition. I also find learning
happens when you are able to practically apply concepts in
real life situations. The key to being an effective nutrition
coach is not only an evidence-based approach and good
knowledge base, it really relies on your ability to translate
scientific messages into real life practical examples – in my
case – food! The science of nutrition can only take you so
far, learning how to apply it to each individual is a constant
learning experience in my field!
What will participants learn by
attending your lecture/workshop?
This lecture will explore how the importance of vitamin D
has literally exploded in the literature and will highlight new
research on the role of hepcidin in iron metabolism and
sport performance. In addition to new insights on the role
these nutrients play in health and performance, participants
will also learn about early detection of deficiency, factors
that affect individual needs, and the process of determining
treatment protocols.
What do you like most about working
with exercise professionals?
I most appreciate the ability to work within my scope of
practice while having the confidence that my clients are
receiving evidence-based exercise recommendations that
will compliment the information that I’m providing. I love
having another professional with whom I can evaluate
research, refine practice and compare notes on individual
clients. Creating a network of professionals you can refer to
and work with is one of the best ways to enhance your
practice and provide the best level of care for your clients. I
believe a good way to earn the respect and trust of your
clients is to be honest with them about what you know and
what you don’t know, but always having someone to direct
them to when the issue goes beyond your scope of practice.
Learn more about this topic at the 2013 CPTN CONFERENCE: May 30 - June 1, 2013 • Toronto, ON Canada
PAGE 13
CPTN REPORT
WINTER 2013
Certified Trainers
Nova
Scotia
NOVA SCOTIA
Kathryn Baxter
Crousetown
Jarrett MacKinnon
New Waterford
ONTARIO
Nima Alipour
Anne Keefer
Anna Maria Schell
Matthew Baxter
Amy Knechtel
Brooke Schlotzhauer
Tracey Bell
Erin McLennan
Gjerg ji Shyti
Kelsey Biddiscombe
Aakib Nasiruddin
Javad Tabrizi
Crystal Cantelon
Sheila Nicol
Paige Taksa
Kerrie Chen
Fatima Oliver
Iavor Todorov
Jessica Doerr
Julie Perkes
Beata Toth
Ilyas Ghani
Nima Pirayesh
Michael Vrooman
Manuel Gonzalez
Lidia Ponce
Anthony Walker
Lynn Gunson
Laura Roberts
Daphne Wilkinson
Morgan Hutton
Joan Samuels
Masoud Zamanijam
Toronto
Grimsby
Kitchener
Oakville
Scarborough
Walkerton
Scarborough
Hamilton
Tara
Forest
Myrtle
Kitchener
London
Scarborough
Kitchener
Salford
Waterloo
North York
Toronto
Toronto
Toronto
Hanover
Stratford
Toronto
Toronto
Thornhill
Toronto
Aurora
Guelph
Toronto
Ontario
Toronto
Hanover
Thornhill
Kamyar Karimi
Toronto
FOR MORE INFORMATION ABOUT THE
2013 CPTN CONFERENCE
VISIT US ONLINE AT
www.cptn.com
PAGE 14