ÿþ<html> <head> <title>NCSF E-News October 2011 Issue</title> <style type="text/css"> body {font-family:verdana; font-size:12px; color:#777777;TEXT-ALIGN: justify;} a {color:#c20524; text-decoration: none; border: 0} a:hover {color:#c20524; text-decoration:underline; border: 0} a.subject {color:#c20524; text-decoration: none; border: 0} a.subject:hover {color:#c20524; text-decoration:underline; border: 0} a.link {color:#c20524; font-weight:bold; text-decoration:underline; border: 0} a.link:hover {color:#c20524; font-weight:bold; text-decoration:underline; border: 0} td.event {color:#ff7e12; border: 0;font-size:12px;} td.event a {color:#9e699c; border: 0;font-size:12px;} td.event a:hover {color:#9e699c; text-decoration:underline; border: 0} a.footer {color:#436e99; text-decoration: none; border: 0; font-size:12px} .style1 { height: 221px; } </style> </head> <body> <div style="line-height:5px;">&nbsp;</div> <table cellpadding="0" cellspacing="0" border="0" align="center" width="798" bgcolor="#ffffff"> <tr><td><img src="http://www.ncsf.org/images/email/mailer/maintop.jpg" width="798" height="15" border="0" /></td></tr></table> <table cellpadding="4" cellspacing="0" border="0" align="center" width="798" bgcolor="#ffffff"> <tr><td style="border-left:solid 2px #b6b6b6;border-right:solid 2px #b6b6b6"><a href="http://www.ncsf.org"><img src="http://www.ncsf.org/images/email/mailer/logo2.jpg" width="239" height="85" border="0" alt="National Council on Strength & Fitness"/></a><img src="http://www.ncsf.org/images/email/mailer/mailheader.jpg" width="546" height="85" border="0" alt="National Council on Strength & Fitness"></td></tr> <tr> <td width="100%" colspan="2" style="border-left:solid 2px #b6b6b6;border-right:solid 2px #b6b6b6"> <table cellspacing="0" cellpadding="0" width="100%"> <tr bgcolor="#436e99"> <td nowrap="nowrap" width="50%"><font face="verdana" color="#ffffff"><b>&nbsp;&nbsp;In This Issue:</b></font> </td> <td align="right" width="100%"><font face="verdana" color="#ffffff"><b>October 2011&nbsp;&nbsp;</b></font></td> </tr> </table> </td> </tr> <tr> <td colspan="2" style="border-left:solid 2px #b6b6b6;border-right:solid 2px #b6b6b6"> <table width="100%" align="center" cellpadding="5"> <tr> <td width="50%" valign="top"> <table cellpadding="0" cellspacing="0" align=center border="0" width="375"> <tr style="line-height:12px"><td height="11px" valign="top" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greytopleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-top:solid 1px #dcdcdc">&nbsp;</td><td valign="top"><img src="http://www.ncsf.org/images/email/mailer/greytoprightsm.gif" width="13" height="19" border="0"></td></tr> <tr><td bgcolor="#f1f1f1" style="border-left:solid 1px #dcdcdc" width="12">&nbsp;</td><td bgcolor="#f1f1f1" style="font-family:verdana;color:#00148e;font-size:12px;LINE-HEIGHT: 200%;"> <ul> <li> <a href="#1">Corporate Wellness Programs Return $6 for every $1 invested</a></li> <li> <a href="#2">Resistance Training and Genetic Predisposition</a></li> <li> <a href="#3">Exercise of the Month</a></li> </ul> <div style="line-height:10px;height:20px;">&nbsp;</div> </td> <td bgcolor="#f1f1f1" style="border-right:solid 1px #dcdcdc" width=12>&nbsp;</td></tr> <tr style="line-height:10px"><td valign="bottom" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greybottomleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-bottom:solid 1px #dcdcdc">&nbsp;</td><td valign="bottom"><img src="http://www.ncsf.org/images/email/mailer/greybottomrightsm.gif" width="13" height="19" border="0"></td></tr> </table> </td> <td width="50%" valign="top"> <table cellpadding="0" cellspacing="0" border="0" align=center width="375"> <tr style="line-height:12px"><td height="11px" valign="top" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greytopleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-top:solid 1px #dcdcdc">&nbsp;</td><td valign="top"><img src="http://www.ncsf.org/images/email/mailer/greytoprightsm.gif" width="13" height="19" border="0"></td></tr> <tr><td bgcolor="#f1f1f1" style="border-left:solid 1px #dcdcdc" width="12">&nbsp;</td><td bgcolor="#f1f1f1" style="font-family:verdana;color:#00148e;font-size:12px;LINE-HEIGHT: 200%"> <ul> <li> <a href="#4">Industry News</a></li> <li> <a href="#5">Research Shorts</a></li> <li> <a href="#6">From the Personal Trainer Blog</a></li> <li> <a href="#7">Upcoming NCSF Personal Trainer Workshops</a></li> <li> <a href="#8">Upcoming CEU Events</a></li> </ul> </td> <td bgcolor="#f1f1f1" style="border-right:solid 1px #dcdcdc" width=12>&nbsp;</td></tr> <tr style="line-height:12px"><td valign="bottom" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greybottomleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-bottom:solid 1px #dcdcdc">&nbsp;</td><td valign="bottom"><img src="http://www.ncsf.org/images/email/mailer/greybottomrightsm.gif" width="13" height="19" border="0"></td></tr> </table> </td> </tr> </table> </td> </tr> <tr> <td colspan="2" style="border-left:solid 2px #b6b6b6;border-right:solid 2px #b6b6b6"> <div style="line-height:5px;">&nbsp;</div> <table cellpadding="0" cellspacing="0" border="0" align=center width="98%"> <tr style="line-height:12px"><td height="11px" valign="top" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greytopleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-top:solid 1px #dcdcdc">&nbsp;</td><td valign="top"><img src="http://www.ncsf.org/images/email/mailer/greytoprightsm.gif" width="13" height="19" border="0"></td></tr> <tr><td bgcolor="#f1f1f1" width="12" style="border-left:solid 1px #dcdcdc">&nbsp;</td><td bgcolor="#f1f1f1" style="font-family:verdana;color:#00148e;font-weight:bold;font-size:12px;"> <table><tr><td> <table id="Table10" cellspacing="0" cellpadding="0" width="100%"> <tr> <td width="90%" height="100%" style="border-bottom:solid 1px #cfdae5"><font face="verdana" color="#436e99">&nbsp;Corporate Wellness Programs Return $6 for every $1 invested<a class="subject" href="#" name="1"><img height="1" src="http://www.ncsf.org/email/spacer.gif" width="1" border="0" /></a></font></td> <td align="right" width="10%" style="border-bottom:solid 1px #cfdae5" height="100%"><font face="verdana" color="#ffffff" size="1"><strong><a class="subject" href="http://www.ncsf.org/enew/articles/articles-CorporateWellnessProgramsReturn.aspx" target="blank">More Info. &nbsp;</a></strong></font></td> </tr> </table> <br /> </td> </tr> <tr> <td colspan="2"> <p style="TEXT-ALIGN: justify"><a href="http://www.ncsf.org/enew/articles/articles-CorporateWellnessProgramsReturn.aspx" target="_blank"><img align="right" height="109" width="180" hspace="7" src="http://www.ncsf.org/images/email/oct2011/Corporate-Wellness.png" border="0" /></a> <font face="verdana" size="2">In the past, companies that offered a wellness program for their employees were considered good-hearted, but for many the benefit really only provided an add-on for those already physically active. However, in today s market there is a growing interest in the role exercise plays in productivity and fiscal well-being. Initial proponents looked at corporate wellness from a perspective of workplace disease prevention and the wellness programs were aimed at lowering health costs. Due to the fact that employees spend most of their waking hours in their work environment, the workplace is becoming a natural place to invest in employee wellness. Some of the benefits of an effective corporate wellness program are savings in health care costs, increased employee productivity and employee retention, among others. Enough data has been collected to justify the spending on these programs in exchange for improvements in employee productivity and a significant reduction in missed work days. Companies like Johnson & Johnson which have been implementing wellness programs for their employees have reported saving $250 million on health care costs within a decade; both Citibank and Bank of America reported an estimated saving of $4.5 dollars in medical expenditures per dollar spent in employee wellness.</font></p> <p style="TEXT-ALIGN: justify"> <br /> <center><p><font face="verdana" color="#00418e" size="2"><a href="http://www.ncsf.org/enew/articles/articles-CorporateWellnessProgramsReturn.aspx" target="_blank">More Info....</a><br /> <br /> <a href="http://www.ncsf.org/pdf/ceu/Corporate_Wellness_Programs_Return$6_for_Every_$1_Invested.pdf" target="_blank"> Take this NCSF CEU Quiz</a></font> </p></center> <center><p><font face="verdana" color="#777777" size="2">For additional CEU Quizzes <a href="http://www.ncsf.org/continueded/onlineceu.aspx" target="_blank">click here </a></font> </p></center> <center><p><font face="verdana" color="#777777" size="2"><a href="http://www.adobe.com/products/acrobat/readstep2.html" target="NCSFPDF"><IMG src="http://www.ncsf.org/media/images/tools/forms/get_adobe_reader.gif" width="112" height="33" border="0" /> Adobe Acrobat Reader</a> is required for this download.</font> </p></center> </td> </table> <td bgcolor="#f1f1f1" width=12 style=";border-right:solid 1px #dcdcdc">&nbsp;</td></tr> <tr style="line-height:12px"><td valign="bottom" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greybottomleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-bottom:solid 1px #dcdcdc">&nbsp;</td><td valign="bottom"><img src="http://www.ncsf.org/images/email/mailer/greybottomrightsm.gif" width="13" height="19" border="0"></td></tr> </table> </td> </tr> <tr> <td colspan="2" style="border-left:solid 2px #b6b6b6;border-right:solid 2px #b6b6b6"> <table cellpadding="0" cellspacing="0" border="0" align=center width="98%"> <tr style="line-height:12px"><td height="11px" valign="top" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greytopleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-top:solid 1px #dcdcdc">&nbsp;</td><td valign="top"><img src="http://www.ncsf.org/images/email/mailer/greytoprightsm.gif" width="13" height="19" border="0"></td></tr> <tr><td bgcolor="#f1f1f1" width="12" style="border-left:solid 1px #dcdcdc">&nbsp;</td><td bgcolor="#f1f1f1" style="font-family:verdana;color:#00148e;font-weight:bold;font-size:12px;"> <table><tr><td> <table id="Table6" cellspacing="0" cellpadding="0" width="100%"> <tr> <td width="90%" height="100%" style="border-bottom:solid 1px #cfdae5"><font face="verdana" color="#436e99">&nbsp;Resistance Training and Genetic Predisposition<a class="subject" href="#" name="2"><img height="1" src="http://www.ncsf.org/email/spacer.gif" width="1" border="0" /></a></font></td> <td align="right" width="10%" style="border-bottom:solid 1px #cfdae5" height="100%"><font face="verdana" color="#ffffff" size="1"><strong><a href="http://www.ncsf.org/enew/articles/articles-ResistanceTrainingGeneticPredisposition.aspx" target="_blank">More Info. &nbsp;</a></strong></font></td> </tr> </table> </td> </tr> <tr> <td colspan="2" class="style1"> <p style="TEXT-ALIGN: justify"><br /><font face="verdana" size="2"><a href="http://www.ncsf.org/enew/articles/articles-ResistanceTrainingGeneticPredisposition.aspx" target="_blank"><img align="left" height="133" width="180" hspace="7" src="http://www.ncsf.org/images/email/oct2011/DNA.png" border="0" /></a> Resistance training exercise is clearly recognized as the primary method for increasing muscle mass. Despite its popularity, not all people respond the same way to resistance training stimuli, nor do they experience the same degree of chronic adaptations such as hypertrophy. This hypertrophic variability may be affected by gender, age, diet, physical activity level, previous training status and various factors related to genetic predisposition. Although it would be convenient to assume that one specific training method could generate the same response without variance among different people, conclusive evidence shows that this is not true. It has been previously distinguished that those people who positively respond to a training program/stimuli fall under a  responders category, while those that do not experience any chronic adaptation after identical training processes have been identified as  non-responders . This area of research is currently receiving a great deal of interest due to the possibility of increasing the effectiveness of prevention programs at the general health level as well as athletic programs to expedite recovery from injury or improved performance.</font></p> <p>&nbsp;</p> <center><p><font face="verdana" color="#00418e" size="2"><a href="http://www.ncsf.org/enew/articles/articles-ResistanceTrainingGeneticPredisposition.aspx" target="_blank">More Info....</a></p></center> </td> </tr> </table> <td bgcolor="#f1f1f1" width=12 style=";border-right:solid 1px #dcdcdc">&nbsp;</td></tr> <tr style="line-height:12px"><td valign="bottom" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greybottomleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-bottom:solid 1px #dcdcdc">&nbsp;</td><td valign="bottom"><img src="http://www.ncsf.org/images/email/mailer/greybottomrightsm.gif" width="13" height="19" border="0"></td></tr> </table> </td> </tr> <tr> <td colspan="2" style="border-left:solid 2px #b6b6b6;border-right:solid 2px #b6b6b6"> <div style="line-height:5px;">&nbsp;</div> <table cellpadding="0" cellspacing="0" border="0" align=center width="98%"> <tr style="line-height:12px"><td height="11px" valign="top" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greytopleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-top:solid 1px #dcdcdc">&nbsp;</td><td valign="top"><img src="http://www.ncsf.org/images/email/mailer/greytoprightsm.gif" width="13" height="19" border="0"></td></tr> <tr><td bgcolor="#f1f1f1" width="12" style="border-left:solid 1px #dcdcdc">&nbsp;</td><td bgcolor="#f1f1f1" style="font-family:verdana;color:#00148e;font-weight:bold;font-size:12px;"> <table><tr><td> <table id="Table2" cellspacing="0" cellpadding="0" width="100%"> <tr> <td width="90%" height="100%" style="border-bottom:solid 1px #cfdae5"><font face="verdana" color="#436e99">&nbsp;Exercise of the Month<a class="subject" href="#" name="3"><img height="1" src="http://www.ncsf.org/email/spacer.gif" width="1" border="0" /></a></font></td> <td align="right" width="10%" style="border-bottom:solid 1px #cfdae5" height="100%"><font face="verdana" color="#ffffff" size="1"><strong>&nbsp;</strong></font></td> </tr> </table> </td> </tr> <tr> <td colspan="2"> <p style="TEXT-ALIGN: justify"><font face="verdana" color="#436e99" size="3"><center>Athlete s Plank</center></font> <br /> <table> <tr> <td vAlign="top"><a href="http://www.youtube.com/user/ncsfcpt" target="_blank"><img id="IMG1" height="68" hspace="7" src="http://www.ncsf.org/images/email/feb2005/View-Video.gif" width="96" align="left" border="0" /></a></td> <td><font face="verdana" size="2"> <p style="TEXT-ALIGN: justify"><b>Description:</b><br /> The Athlete s Plank is a useful yet challenging stability exercise used to promote proper musculature recruitment from key core muscles during dynamic and static trunk activities including compound lifts. Due to the movement pattern employed, the exercise can improve functional ROM and endurance in the shoulder and hip joint musculature while also developing overall trunk stabilizer strength when the inner unit is properly employed. With proper engagement, the exercise can improve static endurance of deep musculature of the trunk, such as the transverse abdominis, which can translate to improved performance of total body lifts due to improved force transfer through the entirety of the kinetic chain. The contralateral reaching can also improve trunk/hip balance for reduction of compensatory actions during any exercise involving the core musculature (most activities). Alterations can be made to make the exercise easier or harder based on client capabilities and needs. Altering the hand position from under the shoulder to in front of the shoulder will increase shoulder/trunk stabilizer challenge while dropping into the quadruped position (often called Bird Dog) will reduce the stability requirements for weaker clients. Incorporation of additional dynamic components such as a push-up can further challenge the position. No matter what variation is utilized, proper draw-in technique should be employed for maximal trunk and hip musculature recruitment and optimized adaptations. When performed properly, the exercise can serve in the reduction in risk of lower back injuries and dysfunction.</p> <p style="TEXT-ALIGN: justify">Each month the NCSF brings you a new instructional video clip. The NCSF uses Flash for all website video presentation to provide you with the highest quality viewing experience. Simply click on the  view video button to start. For more exercise video clips, visit the Personal Trainer Tools section of the organization s website at <a href="http://www.ncsf.org/tools/" target="_blank"> http://www.ncsf.org/tools/</a> and look under video instruction.</p> </font> </td> </tr> </table> </td> </tr> </table> <td bgcolor="#f1f1f1" width=12 style=";border-right:solid 1px #dcdcdc">&nbsp;</td></tr> <tr style="line-height:12px"><td valign="bottom" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greybottomleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-bottom:solid 1px #dcdcdc">&nbsp;</td><td valign="bottom"><img src="http://www.ncsf.org/images/email/mailer/greybottomrightsm.gif" width="13" height="19" border="0"></td></tr> </table> </td> </tr> <tr> <td colspan="2" style="border-left:solid 2px #b6b6b6;border-right:solid 2px #b6b6b6"> <div style="line-height:5px;">&nbsp;</div> <table cellpadding="0" cellspacing="0" border="0" align=center width="98%"> <tr style="line-height:12px"><td height="11px" valign="top" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greytopleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-top:solid 1px #dcdcdc">&nbsp;</td><td valign="top"><img src="http://www.ncsf.org/images/email/mailer/greytoprightsm.gif" width="13" height="19" border="0"></td></tr> <tr><td bgcolor="#f1f1f1" width="12" style="border-left:solid 1px #dcdcdc">&nbsp;</td><td bgcolor="#f1f1f1" style="font-family:verdana;color:#00148e;font-weight:bold;font-size:12px;"> <table><tr><td> <table id="Table3" cellspacing="0" cellpadding="0" width="100%"> <tr> <td width="90%" height="100%" style="border-bottom:solid 1px #cfdae5"><font face="verdana" color="#436e99">&nbsp;Industry News<a class="subject" href="#" name="4"><img height="1" src="http://www.ncsf.org/email/spacer.gif" width="1" border="0" /></a></font></td> <td align="right" width="10%" style="border-bottom:solid 1px #cfdae5" height="100%"><font face="verdana" color="#ffffff" size="1"><strong>&nbsp;</a></strong></font></td> </tr> </table> </td> </tr> <tr> <td colspan="2"> <p style="TEXT-ALIGN: justify"><font face="verdana" color="#436e99" size="3"><br /><img height="132" hspace="7" src="http://www.ncsf.org/images/email/May2005/industry-news.gif" width="215" align="left"> Disease Prevention and Health Promotion  Senate Committee Hearing</font><br /> <br /> <font face="verdana" size="2">Earlier in the month, the Senate Health, Education, Labor, and Pensions (HELP) Committee held a hearing regarding the impact of disease prevention, screening, and health promotion as they relate to health care costs and improved quality of life. One of the primary focal points of the hearing was how early detection and screening for chronic disease will actually save money in the long run and improve the survival rates and quality of life of individuals. Senator Barbara Mikulski of Maryland, senior member of the committee spoke about the impact of prevention stating,  Evidence based preventive health services saves lives, improves health and wellness, and reduces health care costs. It is so important that we bring together these experts to learn more about our efforts to prevent these deadly and costly diseases which are bankrupting our nation and killing our loved ones. In these difficult economic times many disease prevention and health improvement programs that are sponsored or subsidized by the government are potentially on the  chopping block as legislators looks to cut costs anywhere they can. Therefore, it appears increasingly important that the health and fitness and medical communities speak up about the importance of early detection, screenings, and programs aimed at increased physical activity and improved health and fitness, and how these programs, despite initial costs, ultimately save money in the long run.</font></p> <br /> <p style="TEXT-ALIGN: justify"><font face="verdana" color="#436e99" size="3">Alberta, Canada First Province to Implement Healthy Lifestyle Program</font><br /> <font face="verdana" size="2">The International Health, Racquet, and Sports club Association (IHRSA) is reporting that in an effort to combat childhood obesity, Alberta, Canada is implementing a healthy lifestyle program. The program aims to educate both parents and children over a ten-week period, where they attend two meetings each week which focus on proper nutritional strategies and maintaining a healthy weight through exercise. The United Kingdom-based organization MEND (Mind, Exercise, Nutrition& Do It!) designed the program, which is the first of its kind to be implemented province-wide in Canada. The Alberta Health Services (AHS), in conjunction with the Government of Alberta, recently launched a program called AHS Obesity Initiative. One of the major objectives outlined in the 5-Year Health Action Plan is the promotion of increased physical activity among the youth population as well as encouragement for striving to maintain a healthy body weight.</font></p> </td> </tr> </table> <td bgcolor="#f1f1f1" width="12" style="border-right:solid 1px #dcdcdc">&nbsp;</td></tr> <tr style="line-height:12px"><td valign="bottom" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greybottomleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-bottom:solid 1px #dcdcdc">&nbsp;</td><td valign="bottom"><img src="http://www.ncsf.org/images/email/mailer/greybottomrightsm.gif" width="13" height="19" border="0"></td></tr> </table> </td> </tr> <tr> <td colspan="2" style="border-left:solid 2px #b6b6b6;border-right:solid 2px #b6b6b6"> <div style="line-height:5px;">&nbsp;</div> <table cellpadding="0" cellspacing="0" border="0" align=center width="98%"> <tr style="line-height:12px"><td height="11px" valign="top" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greytopleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-top:solid 1px #dcdcdc">&nbsp;</td><td valign="top"><img src="http://www.ncsf.org/images/email/mailer/greytoprightsm.gif" width="13" height="19" border="0"></td></tr> <tr><td bgcolor="#f1f1f1" width="12" style="border-left:solid 1px #dcdcdc">&nbsp;</td><td bgcolor="#f1f1f1" style="font-family:verdana;color:#00148e;font-weight:bold;font-size:12px;"> <table><tr><td> <table id="Table4" cellspacing="0" cellpadding="0" width="100%"> <tr> <td width="90%" height="100%" style="border-bottom:solid 1px #cfdae5"><font face="verdana" color="#436e99">&nbsp;Research Shorts<a class="subject" href="#" name="5"><img height="1" src="http://www.ncsf.org/email/spacer.gif" width="1" border="0" /></a></font></td> <td align="right" width="10%" style="border-bottom:solid 1px #cfdae5" height="100%"><font face="verdana" color="#ffffff" size="1"><strong>&nbsp;</strong></font></td> </tr> </table> </td> </tr> <tr> <td colspan="2"> <p style="TEXT-ALIGN: justify"><br /><font face="verdana" color="#436e99" size="3"><img height="169" hspace="7" src="http://www.ncsf.org/images/email/feb2005/Research-Shorts.jpg" width="170" align="left"> Green Vegetables and Immune Function</font><br /> <font face="verdana" size="2">Recent research published in the journal Cell examined the effects of green vegetable consumption on immune system function. It appears that there are chemical signaling molecules and receptor activators related to immune system tasks found in components of (primarily) cruciferous vegetables. </font></p> <br /><br /><br /><br /> <p style="TEXT-ALIGN: justify"><font face="verdana" size="2">Common cruciferous vegetables include:</font></p> <table width="95%" align="center" border="1" cellpadding="3" cellspacing="3"> <tr style="background-color:#fff;font-size:12px;"> <td>Kale</td> <td>Collard greens</td> <td>Cabbage</td> </tr> <tr style="background-color:#fff;font-size:12px;"> <td>Broccoli</td> <td>Brussels sprouts</td> <td>Cauliflower</td> </tr> <tr style="background-color:#fff;font-size:12px;"> <td>Bok choy</td> <td>Turnips</td> <td>Mustard seeds</td> </tr> <tr style="background-color:#fff;font-size:12px;"> <td>Watercress</td> <td>Radishes</td> <td>Wasabi</td> </tr> </table> <br /> <br/> <p style="TEXT-ALIGN: justify"><font face="verdana" size="2">Essentially, digestible components of these vegetables help ensure that immune cells in the gut and skin, known as intra-epithelial lymphocytes (IELs), function properly. These protective cells exist as a network beneath epithelial cells covering inner and outer body surfaces that function as a first line of defense against invading microbes and in wound repair. Immunologist Marc Veldhoen of The Babraham Institute in Cambridge states his surprise with the study findings,  I would have expected cells at the surface would play some role in the interaction with the outside world, but such a clear cut interaction with the diet was unexpected. During the study, healthy mice were fed a vegetable-poor diet for about three weeks and consequently experienced a 70%-80% reduction in the quantity of IELs. The research team found that the number of functional IELs was dependent upon levels of a cell-surface protein referred to as the aryl hydrocarbon receptor (AhR). As previously alluded to, these AhRs are regulated by dietary ingredients found primarily in cruciferous vegetables. Mice lacking this receptor suffered increased harmful microbe quantity and activity on intestinal surfaces. Earlier studies suggested that digestion of cruciferous vegetables can yield a compound which is converted into a molecule which triggers AhRs. This new work demonstrated that mice lacking this key compound experienced a significant reduction in AhR activity and in turn lost IELs.</font></p> <p style="TEXT-ALIGN: justify"><font face="verdana" size="2">Consequences examined with low IELs and reduced AhR activity:<br /> <ul> <li>Reduced quantity of antimicrobial proteins</li> <li>Heightened immune activation in response to stress</li> <li>Greater susceptibility to injury</li> <li>Slower repair to intestinal damage (as seen with induced damage by research team)</li> </ul> </font></p> <p style="TEXT-ALIGN: justify"><font face="verdana" size="2">Veldhoen also notes that some of the characteristics observed in the vegetable-deprived mice were consistent with those seen in patients with inflammatory bowel disease. He states that he hopes his findings will generate interest in the medical community so that the many potential factors which play a role in green vegetables enhancing immune function can be fully explored. Either way, the current study results clearly offer an additional molecular basis for the importance of cruciferous vegetable consumption as part of a healthy diet. </font></p> <p style="TEXT-ALIGN: justify"><br /><font face="verdana" color="#436e99" size="3">Relationship between Rate of Weight Loss and Body Composition, Strength, and Power</font><br /> <font face="verdana" size="2">A recent study published in the <i>International Journal of Sport Nutrition and Exercise Metabolism</i> examined the effects of two different weight-loss (WL) rates on body composition as well as strength and power-related performance in elite athletes. It is currently recommended that athletes attempt to attain WL in a slow, gradual manner (0.5-1.0 kg/week)  preferably in the offseason due to potential negative effects on energy storage (primarily glycogen), total lean body mass (LBM), and overall performance. The research team compared changes in body composition, strength, and power during a weekly body weight (BW) loss of 0.7%, referred to as a slow reduction (SR) and 1.4%, referred to as a fast reduction (FR). The initial hypothesis was that the FR protocol would result in greater detrimental effects on both LBM and strength. Twenty-four athletes were randomized to either the SR (13) or FR (11) group. Both groups followed energy-restricted diets to promote the predetermined weekly WL and engaged in 4 bouts of resistance training (RT)/week. BW, body composition (via DEXA), 1RM tests, 40-m sprint, and countermovement jump were measured before and after the intervention.</font></p> <p style="TEXT-ALIGN: justify"><font face="verdana" size="2">Group outcome comparisons:<br /> <ul> <li>SR group <ul> <li>Spent 8.5 +/- 2.2 weeks in intervention</li> <li>Reduced energy intake by 19% +/- 2%</li> <li>BW decreased by a total of 5.6% +/- 0.8% (0.7% +/- 0.8% per week)</li> <li>Fat mass decreased by 31% +/- 3%</li> <li>LBM increased by 2.1% +/- 0.4%</li> </ul> </li> <li>FR group <ul> <li>Spent 5.3 +/- 0.9 weeks in intervention</li> <li>Reduced energy intake by 30% +/- 4%</li> <li>BW decreased by a total of 5.5% +/- 0.7% (1.0% +/- 0.4% per week)</li> <li>Fat mass decreased by 21% +/- 4%</li> <li>LBM remained unchanged</li> </ul> </li> </ul> </font></p> <p style="TEXT-ALIGN: justify"><font face="verdana" size="2">Comparative data clearly suggests that athletes who desire to gain LBM while increasing 1RM values during a WL period (combined with RT) should aim for a relatively slower, gradual loss; in this study, 0.7% of BW. The SR group lost a greater percentage of fat mass while increasing LBM.</font></p> <p style="TEXT-ALIGN: justify"><br /><font face="verdana" color="#436e99" size="3">Omega-3 fatty Acids and Osteoarthritis</font><br /> <font face="verdana" size="2">New research published in the journal Osteoarthritis and Cartilage has shown for the first time that omega-3 fatty acids (FAs) from either fish or flax oil could significantly reduce the signs and symptoms of osteoarthritis (OA). Omega-3-rich diets fed to guinea pigs (which naturally develop OA) in the recent study appeared to reduce the prevalence of disease by 50% when compared to a standard diet. The investigation is considered a major step towards demonstrating the use of omega-3 FAs for slowing down the progression of OA as well as improving overall joint health. OA affects over 27 million US adults; approximately 13.9% of adults aged 25 and older and 33.6% of those over 65. It is characterized by degeneration of cartilage and its underlying bone within a joint which eventually leads to pain and joint stiffness. The joints most commonly affected include the knees, hips, and those in the hands and spine. Currently there is no known cure or effective treatment to slow progression of the disease. Treatment is limited to pain relief via medication and/or lifestyle changes and therapy to improve function. Surgery or even joint replacement is occasionally warranted. Lead researcher, Dr. John Tarlton, from the Matrix Biology Research group at the University of Bristol s School of Veterinary Sciences stated that the classic initial signs of OA such as degradation of cartilage collagen and loss of molecules that provide its shock-absorbing properties were both reduced with omega-3 supplementation.  Furthermore, there was strong evidence that omega-3 influences the biochemistry of the disease, and therefore not only helps prevent disease, but also slows its progression, potentially controlling established osteoarthritis, he explained. He goes on to explain that the effects of omega-3 FAs on OA should be directly examined with humans in further studies to develop conclusive evidence, but OA in guinea pigs is the most appropriate model for spontaneous, naturally occurring OA and the development of supporting evidence for use in human disease.</font></p> <p style="TEXT-ALIGN: justify"><font face="verdana" size="2">Further important considerations:<br /> <ul> <li>It appears that fish oil is far more effective than a flax oil based supplement, but for strict vegetarians flax is still a viable alternative</li> <li>Most diets in the developing world are lacking in omega-3 FAs</li> <li>Modern diets commonly have up to 30 times too much omega-6 and too little omega-3</li> </ul> </font></p> <p style="TEXT-ALIGN: justify"><font face="verdana" size="2">The researchers suggest that omega-3 supplementation can address the aforementioned deficiencies and the imbalance seen with modern diets and can positively contribute to a range of other health problems such as heart disease and colitis.</font></p> </td> </tr> </table> <td bgcolor="#f1f1f1" width="12" style="border-right:solid 1px #dcdcdc">&nbsp;</td></tr> <tr style="line-height:12px"><td valign="bottom" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greybottomleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-bottom:solid 1px #dcdcdc">&nbsp;</td><td valign="bottom"><img src="http://www.ncsf.org/images/email/mailer/greybottomrightsm.gif" width="13" height="19" border="0"></td></tr> </table> </td> </tr> <tr> <td colspan="2" style="border-left:solid 2px #b6b6b6;border-right:solid 2px #b6b6b6"> <table cellpadding="0" cellspacing="0" border="0" align=center width="98%"> <tr style="line-height:12px"><td height="11px" valign="top" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greytopleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-top:solid 1px #dcdcdc">&nbsp;</td><td valign="top"><img src="http://www.ncsf.org/images/email/mailer/greytoprightsm.gif" width="13" height="19" border="0"></td></tr> <tr><td bgcolor="#f1f1f1" width="12" style="border-left:solid 1px #dcdcdc">&nbsp;</td><td bgcolor="#f1f1f1" style="font-family:verdana;color:#00148e;font-weight:bold;font-size:12px;"> <table><tr><td> <table id="Table9" cellspacing="0" cellpadding="0" width="100%"> <tr> <td width="90%" height="100%" style="border-bottom:solid 1px #cfdae5"><font face="verdana" color="#436e99">&nbsp;From the Personal Trainer Blog<a class="subject" href="#" name="6"><img height="1" src="http://www.ncsf.org/email/spacer.gif" width="1" border="0" /></a></font></td> <td align="right" width="10%" style="border-bottom:solid 1px #cfdae5" height="100%"><font face="verdana" color="#ffffff" size="1"><strong><a class="subject" href="http://www.ncsf.org/BlogArticles/0-52/HowtoTellParentsThatTheirKidIsOverweightorObese.aspx" target="blank">More Info. &nbsp;</a></strong></font></td> </tr> </table> </td> </tr> <tr> <td colspan="2"> <br /> <p style="TEXT-ALIGN: justify"><font face="verdana" color="#436e99" size="3"><a href="http://www.ncsf.org/BlogArticles/0-52/HowtoTellParentsThatTheirKidIsOverweightorObese.aspx" target="_blank"><img height="69" hspace="7" src="http://www.ncsf.org/media/images/socialnet/bloglg.png" width="69" align="left" border="0" /></a>How to Tell Parents That Their Kid Is Overweight or Obese?</font><br/><br/> <font face="verdana" size="2">Communication skills may dictate the fate of a relationship. This is true at several levels in our social environment, and with an increased reliance on technology-based communication, these skills are becoming even more important. Most people can quickly recall a verbal disagreement that led to a social  situation or an email that was misinterpreted due to a lack of verbal tone. Word selection and verbal tact become even more relevant in association with certain topics. And sometimes not just the verbal communication, but also the timing and word selection, may generate quick conflict between the communicators. Taboo topics exist in all relationships and at all levels.  Do these jeans make me look fat? has been on the satire end of many a sitcom and most married people know it is not hard to push the buttons of a significant other. When it comes to weight related issues, all verbal communication gets exponentially risky, to the point that it may jeopardize a relationship. And this is not just between couples or friends. Try telling a mother that her child is obese; you ll create defensiveness in response to perceived offensiveness. For her, it may instill questions of her parenting skills as much as it suggests a flaw in her most precious possession. For this simple reason, health care professionals and those people who work with children have to be extremely careful with their language and time selection to refer to the child s weaknesses if they do not want to generate a negative reaction with the parents.</font></p> <p>&nbsp;</p> <center><p><font face="verdana" color="#00418e" size="2"><a href="http://www.ncsf.org/BlogArticles/0-52/HowtoTellParentsThatTheirKidIsOverweightorObese.aspx" target="_blank">More Info....</a><br /></font></p></center> </td> </tr> </table> <td bgcolor="#f1f1f1" width=12 style=";border-right:solid 1px #dcdcdc">&nbsp;</td></tr> <tr style="line-height:12px"><td valign="bottom" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greybottomleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-bottom:solid 1px #dcdcdc">&nbsp;</td><td valign="bottom"><img src="http://www.ncsf.org/images/email/mailer/greybottomrightsm.gif" width="13" height="19" border="0"></td></tr> </table> </td> </tr> <tr> <td colspan="2" style="border-left:solid 2px #b6b6b6;border-right:solid 2px #b6b6b6"> <div style="line-height:5px;">&nbsp;</div> <table cellpadding="0" cellspacing="0" border="0" align=center width="98%"> <tr style="line-height:12px"><td height="11px" valign="top" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greytopleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-top:solid 1px #dcdcdc">&nbsp;</td><td valign="top"><img src="http://www.ncsf.org/images/email/mailer/greytoprightsm.gif" width="13" height="19" border="0"></td></tr> <tr><td bgcolor="#f1f1f1" width="12" style="border-left:solid 1px #dcdcdc">&nbsp;</td><td bgcolor="#f1f1f1" style="font-family:verdana;color:#00148e;font-weight:bold;font-size:12px;"> <table width="100%"><tr><td> <table id="Table1" cellspacing="0" cellpadding="0" width="100%"> <tr> <td width="90%" height="100%" style="border-bottom:solid 1px #cfdae5"><font face="verdana" color="#436e99">&nbsp;Upcoming NCSF Personal Trainer Workshops<a class="subject" href="#" name="7"><img height="1" src="http://www.ncsf.org/email/spacer.gif" width="1" border="0" /></a></font></td> <td align="right" width="10%" style="border-bottom:solid 1px #cfdae5" height="100%"><font face="verdana" color="#ffffff" size="1"><strong><a class="subject" href="http://www.ncsf.org/calendar/" target="_blank">More Info. &nbsp;</a>&nbsp;</strong></font></td> </tr> </table> </td> </tr> <tr> <td colspan="2" style="width: 100%"> <table width="100%" cellpadding="5"> <tr><td class="event"><a href="http://www.ncsf.org/events/1-1-433/Personal-Trainer-Workhop-Denver.aspx" target="_blank">Denver, CO<br />Nov 5th & 6th</a></td><td class="event"><a href="http://www.ncsf.org/events/1-1-428/Personal-Trainer-Workhop-St-Louis.aspx" target="_blank">St. Louis, MO<br />Nov 5th & 6th</a></td><td class="event"><a href="http://www.ncsf.org/events/1-1-422/Personal-Trainer-Workhop-Kansas-City.aspx" target="_blank">Kansas City, MO<br />Nov 12th & 13th</a></td></tr> <tr><td class="event"><a href="http://www.ncsf.org/events/1-1-431/Personal-Trainer-Workhop-Sacramento.aspx" target="_blank">Sacramento, CA<br />Nov 12th & 13th</a></td><td class="event"><a href="http://www.ncsf.org/events/1-1-432/Personal-Trainer-Workhop-Dallas.aspx" target="_blank">Dallas, TX<br />Nov 12th & 13th</a></td><td class="event"><a href="http://www.ncsf.org/events/1-1-446/Personal-Trainer-Workhop-San-Diego.aspx" target="_blank">San Diego, CA<br />Nov 19th & 20th</a></td></tr> <tr><td class="event"><a href="http://www.ncsf.org/events/1-1-443/Personal-Trainer-Workhop-Hasbrouck-Heights.aspx" target="_blank">Hasbrouck Heights, NJ<br />Nov 19th & 20th</a></td><td class="event">&nbsp;</td><td class="event">&nbsp;</td></tr> </table> <center><p><font face="verdana" color="#00418e" size="2"><a href="http://www.ncsf.org/calendar/">View More Upcoming NCSF Workshops.</a></font></p></center> <center><p><font face="verdana" color="#777777" size="2">Interested in hosting a workshop? Contact the organization to learn more <a href="mailto:info@ncsf.org">info@ncsf.org</a></font></p></center> </td> </tr> </table> <td bgcolor="#f1f1f1" width=12 style=";border-right:solid 1px #dcdcdc">&nbsp;</td></tr> <tr style="line-height:12px"><td valign="bottom" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greybottomleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-bottom:solid 1px #dcdcdc">&nbsp;</td><td valign="bottom"><img src="http://www.ncsf.org/images/email/mailer/greybottomrightsm.gif" width="13" height="19" border="0"></td></tr> </table> </td> </tr> <tr> <td colspan="2" style="border-left:solid 2px #b6b6b6;border-right:solid 2px #b6b6b6"> <div style="line-height:5px;">&nbsp;</div> <table cellpadding="0" cellspacing="0" border="0" align=center width="98%"> <tr style="line-height:12px"><td height="11px" valign="top" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greytopleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-top:solid 1px #dcdcdc">&nbsp;</td><td valign="top"><img src="http://www.ncsf.org/images/email/mailer/greytoprightsm.gif" width="13" height="19" border="0"></td></tr> <tr><td bgcolor="#f1f1f1" width="12" style="border-left:solid 1px #dcdcdc">&nbsp;</td><td bgcolor="#f1f1f1" style="font-family:verdana;color:#00148e;font-weight:bold;font-size:12px;"> <table width="100%"><tr><td> <table id="Table8" cellspacing="0" cellpadding="0" width="100%"> <tr> <td width="90%" height="100%" style="border-bottom:solid 1px #cfdae5"><font face="verdana" color="#436e99">&nbsp;Upcoming CEU Events<a class="subject" href="#" name="8"><img height="1" src="http://www.ncsf.org/email/spacer.gif" width="1" border="0" /></a></font></td> <td align="right" width="10%" style="border-bottom:solid 1px #cfdae5" height="100%"><font face="verdana" color="#ffffff" size="1"><strong>&nbsp;</strong></font></td> </tr> </table> </td> </tr> <tr> <td colspan="2"> <table width="100%" cellpadding="3"> <tr><td></td><td rowspan="4" align="right" valign="middle"> <p><font face="verdana" color="#00418e" size="2"><img height="123" hspace="7" src="http://www.ncsf.org/images/email/jun2010/ceuevents.gif" width="180" border="0"></font></p> </td></tr> <tr><td class="event" valign="top"><a href="http://www.ecaworldfitness.com/thrive" target="_blank">Florida | ECA/THRIVE!<br />November 10th  13th<br />Lauderdale, FL</a></td><td></td></tr> <tr><td class="event" valign="top"><a href="http://medicalfitness.org/international-conference" target="_blank">20th Annual Medical Fitness Association Conference<br />Nov 30th  Dec 3rd<br />Orlando, FL</a></td><td></td></tr> <tr><td class="event" valign="top"><a href="http://www.athleticbusinessconference.com/" target="_blank">The Athletic Business Conference & Expo<br />Dec 1st  3rd<br />Orlando, FL</a></td><td></td></tr> <tr><td class="event" valign="top"><a href="http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&pagename=324 " target="_blank">Perform Better Learn-By-Doing Seminar<br />Dec 3rd<br />Fair Lawn, NJ</a></td><td></td></tr> <tr><td class="event" valign="top"><a href="http://www.ideafit.com/fitness-conferences/idea-personal-trainer-institute" target="_blank">IDEA Personal Trainer Institute<br />Feb 16th - 19th<br />Alexandria, VA</a></td><td></td></tr> <tr><td class="event" valign="top"><a href="http://www.ihrsa.org/convention" target="_blank">IHRSA 31st Annual International Convention & Trade Show<br />March 14th - 17th<br />Los Angeles, CA</a></td><td></td></tr> </table> </td> </tr> </table> <td bgcolor="#f1f1f1" width=12 style=";border-right:solid 1px #dcdcdc">&nbsp;</td></tr> <tr style="line-height:12px"><td valign="bottom" bgcolor="#ffffff"><img src="http://www.ncsf.org/images/email/mailer/greybottomleftsm.gif" width="13" height="19" border="0"></td><td bgcolor="#f1f1f1" style="border-bottom:solid 1px #dcdcdc">&nbsp;</td><td valign="bottom"><img src="http://www.ncsf.org/images/email/mailer/greybottomrightsm.gif" width="13" height="19" border="0"></td></tr> </table> <div style="line-height:5px;height:5px">&nbsp;</div> </td> </tr> </table> <table cellpadding="0" cellspacing="0" border="0" align="center" width="798"> <tr> <td valign="bottom"><img src="http://www.ncsf.org/images/email/mailer/footera1.jpg" width="265" height="318" border="0" alt="National Council on Strength &amp; 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