Pete McCall, MS., Exercise Physiologist

The ACE Integrated Fitness Training Model (ACE IFT™) Training … Revolutionized

Fabio Comana, MA., MS. Exercise Physiologist

Todd Galati, M.A. Director, ACE Academy

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Pete McCall, MS. ACE CPT, CSCS, NASM CPT. ƒ

ACE Exercise Physiologist and Spokesperson

ƒ

Prior to ACE: 9 Education Director, Sports Club LA 9 Master Trainer and Faculty Instructor, Town Sports International (TSI)

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A national and international presenter, he is frequently featured on television, radio, internet, and in print publications, and has authored chapters in various textbooks.

Todd Galati, MA. ACE CPT, LWMC, AHFS & GFI. ƒ

Director – ACE Academy and spokesperson

ƒ

Prior to ACE: – Directing youth fitness programs , UC San Diego School of Medicine – Research scientist, U.S. Navy

ƒ

A national and international presenter, he is frequently featured on television, radio, internet, and in print publications, and has authored chapters in various textbooks.

Fabio Comana, MA. , MS. ACE CPT & LWMC, ACSM HFS, CSCS, CISSN. ƒ

ACE Exercise Physiologist and Spokesperson

ƒ

Faculty - Exercise Science and Nutrition Dept, San Diego State University, and teaching at UC San Diego

ƒ

Prior to ACE: 9 Head coach, and a strength and conditioning coach (SDSU). 9 Opened / managed health clubs for Club One. 9 A national and international presenter, he is frequently featured on television, radio, internet, and in print publications, and has authored chapters in various textbooks.

The Unfortunate Reality 40 - 65 % of new exercisers will cease activity within 3 - 6 months

- improves by 50 % with personal training over 24 weeks

68 % of clients do not return to work with their trainer on account of a negative experience – only 14 % cite pricing changes or costs

56.2% of people who quit exercise cite their key reason was that their programming was too difficult and not enjoyable

Personal training penetration rate is estimated at only 3.5 - 6.5 % of the membership base (vs. 20 – 25 % in Group Fitness). 12 % naysayers, 45 – 55 % self-directed… remaining 33 %?

What are We Doing Wrong ??

Whose is to Blame and What Needs to be Done??

ƒ ƒ ƒ ƒ

Evolution within our profession ? Skill and knowledge sets of fitness professionals? Academia / education ? Industry in general ?

The Evolution of Personal Training Traditional Programming

Multifaceted Roles in Allied Healthcare Reactive Reactive

Proactive Proactive

Health-related Parameters of Fitness 9Aerobic Capacity 9Muscular Endurance 9Muscular Strength 9Flexibility 9Body Composition 9Nutrition 9Weight Management Skill-related Parameters of Fitness 9Balance 9Agility and Coordination 9Reactivity 9Power and Speed

Expanded Scope of Practice

Challenges and needs of special populations (aging, overweight): 9Cardiopulmonary 9Metabolic 9Musculoskeletal 9Neural (e.g., proprioceptive) 9Post-orthopedic rehabilitation 9Functional

The Evolution of Personal Training Focus: One-dimensional Approach Physiological Exercise Science

Shift: Multi-dimensional Approach

What we Need to Consider Personal Personal Attributes Attributes (Belief (Belief systems, systems, age, age, experiences, experiences, etc.) etc.)

Environmental Environmental Factors Factors (Convenience, (Convenience, support, support, etc.) etc.)

Cognitive Cognitive (Thinking) (Thinking)

Physical Physical Activity Activity Factors Factors (Injury, (Injury, tolerance, tolerance, etc.) etc.)

Associative Associative (Feeling) (Feeling)

Decisions Decisions and and Choices Choices

Shift focus to create positive, engaging and memorable experiences “Promote the experience and you can virtually guarantee yourself participation and higher retention rates” - Thomas Plummer.

Programming - Considerations ƒ Academia / education 9 9 9 9

Content delivery – Focus upon Exercise Science Various guidelines Changing research Information and the wealth of misinformation ???

If We’re Confused, What About Our Clients?

Common Mistakes Playing by the Numbers ƒ Industry Guidelines… (e.g., 1 - 2 lb / week, 75 % MHR, etc.) – Example: 1 – 2 lb / week INITIALLY - does it set up clients for failure?? Measured Parameter

Average De-conditioned Male (190 lb) 2,618 kcal

Average De-conditioned Female (162 lb) 1,877 kcal

1 lb / week – Daily Deficit

- 500 kcal

- 500 kcal

Dietary Adherence (15 % of TDEE) Balance Needed - Activity (500 kcal – dietary reduction) Energy Cost (Walking 3.5 mph) Amount of Activity Required % U.S. adult population - 30 minutes of moderate intensity

- 393 kcal

- 282 kcal

107 kcal

218 kcal

5.5 kcal / minute

4.7 kcal / minute

19 ½ minutes daily 45.9 %

46 minutes daily 45.9 %

Average Daily Intake

Common Mistakes Common Mistakes ƒ Resistance training and establishing outcomes: – Example: A sets of 10 reps with a new client. – Terminating the set at 8 reps Æ Perception of FAILURE

ƒ Examine what DOMS means to an individual ƒ Using Mathematical calculations and generic ranges for cardio intensity: – Fox and Haskell: 220 – Age (sd = 12 pm) – When did 65 % VO2max become the ideal range for fat utilization?

We need to shift towards personalizing programming

Programming – What If? ƒ … we could provide positive and memorable experiences that would drive retention and participation? ƒ

… we could align our communication styles to our client’s personality index and communication style to promote trust and effective dialogue?

ƒ

… we could effectively determine readiness to change behavior and then implement effective strategies to promote healthy behavior?

ƒ … we could understand and uniquely program to our client’s individual cognitive, emotional and physiological characteristics? ƒ .. there was a simple, yet systematic approach to programming that was relevant, appropriate and effective?

Programming – What If? What if there was one blueprint for all of this?

Resolve to be a master of change rather than a victim of change. - Brian Tracy

The Need for a Solution Examined Existing Problems: ƒ Exercise Attrition ƒ Low personal training penetration rates ƒ Negative experiences with personal training Input from Key Industry Stakeholders:

Address the Multiple Domains of Wellness along the HFP Continuum

ƒ Public ƒ Newly certified personal trainers ƒ Veteran fitness professionals ƒ Personal training managers ƒ Owners and executives/directors ƒ Educators (colleges, universities, professional)

The ACE IFT™ Model

Client’s Unique Point of Entry

BEHAVIORAL &  BEHAVIORAL &  EMOTIONAL  EMOTIONAL  PARAMETERS PARAMETERS

Rapport, Communication and Behavior (ACE IFT™) Training … Revolutionized

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The ACE IFT ™ Foundation: Rapport

The ACE IFT™ Model provides the tools to: 9 Skillfully develop professional personal relationships 9 Strategically adapt to different personality styles 9 Successfully promote behavioral change strategies 9 Create an overall positive experience for clients that builds long-term adherence to exercise. 9 Optimize training to an individual’s unique needs, goals and characteristics

The ACE IFT ™ Foundation: Rapport ƒ Developing successful professional relationships with individuals involves four stages that occur sequentially. 9 Unlike the three latter stages that have somewhat clearly defined timelines, rapport is ongoing, continuing to develop throughout the relationship.

Rapport

Communication

The ACE IFT ™ Foundation: Rapport

Moment Moment of of Truth Truth

Identify Identify Personality Personality Style Style

7-11 7-11 Rule. Rule. 9 9 Format Format used. used. 9 9 Attend Attend to to the the environment. environment. 9 9 Appearance. Appearance. Treat Treat others others the the way way they they want want to to be be treated. treated. 9 9 Daves Daves & & Holland Holland Model Model

Develop Develop Professional Professional Personal Personal Relationship Relationship

Empathy Empathy Warm Warm Genuineness Genuineness

Cognitive Cognitive

Emotional Emotional

Readiness Readiness to to change change behavior. behavior. 9 9 Stages Stages of of change. change. 9 9 Obstacle Obstacle management. management.

Physiological Physiological

Selection Selection Timing Timing Relevance Relevance

Emotional Emotional association association to to the the behavior: behavior: 9 9 Preceding Preceding (antecedents) (antecedents) 9 9 Following Following (response (response consequences) consequences)

Rapport and Communication ƒ Biggest Mistake - Not taking time to acquaint yourself with your client before entering investigation/. 9 Be attentive and empathetic regardless of personal opinion. 9 Separate meaningful content from superfluous information. 9 Don’t get caught on trigger words (hot buttons) that distract you from listening and understanding the entire message. 9 Be aware the person’s emotional patterns change based upon the nature of the content being discussed. 9 Be conscious of how cultural and ethnic differences affect communication (e.g. averting eyes from a person while speaking).

7-11 Rule Personal Personal Touch Touch

Communication Communication format format

Environment Environment -- extension extension

Rapport and Communication Attend to the environment : ƒ Where do you first meet…. 9 Create a nurturing, yet professional environment by meeting in a quiet, comfortable area. o Lighting, music, etc. 9 Avoid high traffic areas, distractions or attempting to establish rapport with a walk-around (e.g., facility tour) or social setting. 9 Do not sit behind a desk – face your client to create a level of comfort. 9 Be attentive to your own personal appearance (clothing, grooming, jewelry, etc).

Communicate effectively: ƒ Verbal communication translates only part of the message people send. 9 Verbal communication conveys the verbal content. o Vocal tonality, fluctuations in pitch, etc. 9 Non-verbal communication conveys the true feeling behind the content. o Posture, positioning, facial expressions, gestures, eye contact, etc.

Rapport and Communication Attending behaviors: ƒ Perhaps the most-under appreciated and misconstrued component to communication: 9 Distance and orientation (body positioning). 9 Posture and position, mirroring and gestures. 9 Eye contact and facial expressions.

Listen effectively: ƒ Humans speak 125 – 250 words / min; hear up to 500 words / min. ƒ Effective listening implies attention to content and emotion. 9 Indifferent listening 9 Selective listening 9 Passive listening 9 Active listening

Rapport and Communication Interactive Exercise One : ƒ Partner with the person next to you - assume roles 1.

Fitness professional

2.

Prospective client

ƒ Briefly role-play an initial 60 seconds of a first meeting together with one goal – lay foundation to establishing rapport. ƒ Reverse roles, repeat. Rapport Checklist % time speaking Orientation / posture Open-ended questions ? Conversation topic(s) ? Mirroring / gesturing Facial expressions?

PT

Client

Personality Indexing ƒ While trying to develop rapport, you need to simultaneously identify the personality index of the person(s) to whom your are speaking. ƒ Successful practitioners adapt their communication and teaching techniques to the personality style of their participants. ƒ Never forget the Cardinal Rule ..

“Treat others the way they want to be treated, NOT how you want to be treated “

Personality Indexing ƒ Personality style reflects an individual’s characteristics, thoughts, feelings, attitudes, behaviors, and coping mechanisms. Daves & Holland Model: ƒ People can be classified based on whether they score low or high on the dominance (influence thinking / actions of others) and sociability scales. Accurate

Assertive

Detail-orientated, Calculating, Correct

Goal-orientated, Determined, Decisive, Fast-paced

Attentive

Animated

Reserved, Supportive, Steady

Energetic, Interactive, Influencing, Talkative

Personality Indexing Dominance Scale Aggressive

1

2

3

4

5

6

7

Challenging and Confronting

1

2

3

4

5

6

7

Forceful

1

2

3

4

5

6

7

Outspoken

1

2

3

4

5

6

7

Takes Charge

1

2

3

4

5

6

7

Assertive

1

2

3

4

5

6

7

Competitive

1

2

3

4

5

6

7

Straightforward

1

2

3

4

5

6

7

Frank

1

2

3

4

5

6

7

Blunt

1

2

3

4

5

6

7

Personality Indexing Sociability Scale Accepting and Supporting

1

2

3

4

5

6

7

Easy to Know

1

2

3

4

5

6

7

Friendly and Outgoing

1

2

3

4

5

6

7

People-orientated

1

2

3

4

5

6

7

Sociable

1

2

3

4

5

6

7

Agreeable

1

2

3

4

5

6

7

Cares how Others Feel

1

2

3

4

5

6

7

Flexible

1

2

3

4

5

6

7

Warm

1

2

3

4

5

6

7

Fun Loving

1

2

3

4

5

6

7

Personality Indexing ƒ Versatile Communications Management is your ability to move into their dimension to garner trust and support, and manage your own personality style.

ƒ First, assess your own personality style first. Survey Instructions: ƒ Complete the dominance and sociability surveys scoring appropriate scores for each word that best reflects personality. ƒ A score of “1” is “not descriptive of the person” , score of “7” is “very descriptive of the person.” ƒ Sum the scored numbers for a total score of each dimension. ƒ Rate the dimension scores using the scale table. ƒ Ask 3 close friends / family to rate you as a comparison.

Personality Indexing Interactive Exercise Two : ƒ Complete both surveys to assess your own personality style as you perceive yourself. Scoring Your Personality Style DOMINANCE SCALE

SOCIABLITY SCALE

51 – 70

High

53 – 70

High

0 - 50

Low

0 – 52

Low

ƒ Partner with a different person - assume roles 1.

Fitness professional

2.

Prospective client

ƒ Prospective client role plays a personality trait of choice while the fitness professional aims to establish rapport. ƒ Goal: Fitness professional must identify the personality style ƒ Reverse roles, repeat.

Behavior – Stages of Change Pre-Contemplation Pre-Contemplation Stage Stage * Contemplation Contemplation Stage Stage

Maintenance Maintenance Stage Stage *

*

Action Action Stage Stage

* Preparation Preparation Stage Stage

Lapse

Golden Rules: ƒ

Identify readiness to change behavior

ƒ

Identify stage of behavioral change – Apply appropriate strategies to move forward

Behavior – Stages of Change

How to administer?

Behavior – Stages of Change Decisional Balance ƒ Decision-making towards healthier behavior involves consideration of the pros / cons of changing behavior. 9 Differences explain why individuals move through stages of change. 9 Shift between pros and cons as one progresses through stages: o Pre-contemplation and contemplation stage: Perceive more risks in changing behavior than benefits. o Preparation stage: Benefits and risk appear equal. o Action and maintenance stage: Perceive more benefits than risks in changing behavior.

ƒ Goal: Shift decisional balance and influence perceptions of pros and cons. 9 Diffuse anxieties and irrational beliefs (misinformation, previous experiences) in an informational and neutral manner (avoid being confrontational).

Behavior – Stages of Change

Behavior – Stages of Change Decisional Balance Strategies: 1. Ask client to document perceived benefits vs. costs of change, ranking relevance of each. 2. Ask them to identify strategies to achieve pros / minimize impact of cons. 3. Help realize / recognize additional benefits (as needed) to outweigh cons). 4. Think creatively to identify easily-implementable strategies to bring about change and minimize impact of cons.

Behavior – Stages of Change Self-Efficacy ƒ Defined as a belief in one’s own capabilities to complete a task. 9 The more capable one feels regarding their ability to engage in activity, the more likely they are to adhere. 9 Determinant and outcome of behavior. 9 Self-confidence is more global while self-efficacy is more task-specific and influenced by: o Past performance and experiences - most influential o Vicarious experiences o Verbal persuasion o Physiological states or responses o Emotional states or responses o Imagery experiences

Behavior – Stages of Change Implementing the Model

Identify Identify Current Current Stage Stage of of Change Change Identify Identify Readiness Readiness to to Change Change

Set Challenging, yet Manageable Tasks and Goals

Implement Implement Change Change Strategies Strategies

Influence Influence Decisional Decisional Balance Balance Build Build Self-Efficacy Self-Efficacy

Adherence Adherence within within Action Action // Maintenance Maintenance

Utilize Utilize strategies strategies to to Prevent Prevent Lapse Lapse

Behavior – Stages of Change Interactive Exercise Three: ƒ

Joe is an overweight, construction worker who has smoked for the past 25 years. After suffering a mild heart attack, his physician suggested he adopt a healthier lifestyle of physical activity, weight management and smoking cessation in order to improve his quality of life. Joe joined a health club, utilized his one complementary free training session then proceeded to follow a basic aerobic program outlined by his physician. Yet after 3 months of sporadic participation, he only lost 4 pounds and did not successfully quit smoking. Frustrated, he cancelled his membership and returned to his previous lifestyle. After another mild episode and some stronger suggestions from his physician, he returned to the health club again to make a change, but on this occasion, he decides to make an appointment to meet with a personal trainer.

1. With respect to the stages of change model, in what stage would you assume Joe currently exists? 2. Examine the Decisional Balance Worksheet – how would he weight this worksheet (number of items / strategies in each section). 3. Identify a strategy that might be implemented to boost his self-efficacy.

Assessments – Considerations NOT all clients need or desire assessments initially. ƒ De-motivating to some individuals - proves counterproductive to overall experience. 9 Uncomfortable, intimidated, overwhelmed or embarrassed by current physical condition. 9 Intimidated by complexity of protocols. 9 Unable to cope effectively with results.

ƒ Standardized tests? 9 Push-up test – which protocol (chin to floor - CSEP), chest to cup – (Military); how relevant is upper extremity endurance to ADLs?

ƒ Select relevant assessments: 9 Muscle groups (trunk – McGill’s and lower extremity). 9 Timing.

Assessments – Considerations Physiological Assessments

ALWAYS ALWAYS

Easy Easy to to Administer Administer

PAR-Q PAR-Q (valid (valid to to 69 69 years) years)

ONLY ONLY IF IF RELEVANT RELEVANT

De-motivating, De-motivating, anxiety, anxiety, embarrassment embarrassment

ACSM ACSM // AHA AHA ++ Musculoskeletal Musculoskeletal Screening Screening Reference: Reference: ACSM ACSM Guidelines Guidelines for for Exercise Exercise Testing Testing and and Prescription Prescription (8 (8thth ed.) ed.)

Consider Consider sequence sequence and and timing timing

Assessments – Considerations

Exercise and Emotional Change Leverage any positive emotional experiences and association towards exercise adherence ….

Initial Initial Physiological Physiological Changes Changes Changing Changing hormonal hormonal and and neurotransmitter neurotransmitter levels levels

Early Cognitive Influences Improved self-efficacy with task accomplishment and setting challenging, yet manageable tasks

Primary Emotional Impressions associated with exercise (discomfort DOMS, RPE, sweating), overall perception of the exercise environment

Exercise and Emotional Change Exercise-induced Feeling Inventory (EFI) ƒ Evaluates emotional changes based upon perception of exercise experience. 9

Identifies post-exercise identifies emotional impressions.

9

Provides aggregated tracking of emotional changes.

9

Provides valuable feedback on program appropriateness.

ƒ Score each adjective using a 0 - 4 numerical scale. 9

Record responses for each adjective by checking appropriate value.

0 = Do Not Feel (DNF) 1 = Feel Slightly 2 = Feel Moderately 3 = Feel Strongly 4 = Feel Very Strongly (FVS)

Exercise and Emotional Change Aggregated Reporting : ƒ Administer immediately following exercise to track exercise perceptions. ƒ Administer more frequently initially, then gradually taper to avoid desensitization. ƒ Four Subscales: 9

Positive engagement reflects items 4, 7 and 12

9

Revitalization reflects items 1, 6 and 9

9

Tranquility reflects items 2, 5 and 10

9 Physical exhaustion reflects items 3, 8 and 11 ƒ Score each subscale by summing numerical values scored for each adjective within subscale (maximal combined score = 12)

Exercise and Emotional Change

Exercise and Emotional Change ƒ Plot aggregated data over specified timeframe to track trends 9 Example: aggregated data for subscales of positive engagement and physical exhaustion (6 weeks) 12

12

Profile for Positive Engagement

11

Total Score

11

10

10

9 8

Total 9 Score 8

7

7

6

6

5

5

4

4 1

2

3

4 Week

5

Profile for Physical Exhaustion

6

1

2

3

4 Week

5

6

Functional Movement & Resistance Training Stability & Mobility through Performance

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ACE IFT Model Functional Movement & Resistance Training Phases

PHASE 1: Stability & Mobility 9 Goals: Strength-endurance of postural muscles 9 Stability: Control joint position 9 Mobility: ROM (uninhibited) around a joint 9 Resistance: isometric, BW & isolated strength

Anatomical Adaptation

Stability and Mobility Gleno-humeral = Mobility

Training: Mobile Joints Æ Mobile Stable Joints Æ Stable

Scapulo-thoracic = Stability Thoracic Spine = Mobility Lumbar Spine = Stability Hip = Mobility Knee = Stability Ankle = Mobility Foot = Stability

Scapula Stabilization

Marching

Scapula Stabilization Sprinter Pulls

Exercise Selection 9Consistent 9Manipulate other variables

Progression: 92-6 weeks 9Postural endurance 9Improved core stability 9Improved mobility

Applying the Variables Exercise Selection

Intensity

Reps

Sets

Rest Interval (R.I.)

General Muscular Fitness: Focus on Stability & Mobility

Bodyweight  4 mmol/L) VE (liters/minute)

VT1 Work Intensity

Blood’s buffering system becomes overwhelmed; blood pH begins to fall

ACE IFTTM 3-zone Training Model VT1

Zone 1

VT2

Zone 2

Zone 3

Advantages ¾ Zones built around each  individual’s unique metabolic response to exercise ¾ Zones are effective for exercise programming across all four Cardiorespiratory  Training Phases of the ACE Integrated Fitness TrainingTM Model

3-zone Training Model Recommended Intensity Markers VT1

Zone 1

VT2

Zone 2

Zone 3

Video: Exercising in all 3 Zones

Protocol - Submaximal Talk Test for VT1 Step 1 

3 ‐ 5 minute warm‐up  with HR  VT1 but  7 hours of cardiorespiratory exercise per week

Fitness Assessments 9 VT2 Threshold Test to determine HR at VT2

Exercise Program 9 Training time is periodized as follows:  Zone 1: 70‐80% of training time Zone 2: VT2; RPE = 7‐8)  ¾ Brief work intervals (30 to 120 sec) ¾ 1:5+ to 1:3 (work:recovery ratio)

Progressions 9 Advanced total training volume < 10% per week 9 Progress/regress training variables based upon individualized plan 

Phase 3: Anaerobic-endurance Training Sample 4-week Mesocycle (Running) Week 1 Increase Intensity

Week 2 Increase Intensity

Week 3 Increase Intensity

Week 4 Recovery Week

Training Volume

Total time = 7 hr

Total time = 7.5 hr

Total time = 8 hr

Total time = 5.5 hr

Zone 1 (~80% of volume)

Long run: 2 hr 30 min

Long run: 2 hr 45 min

Long run: 3 hr

Long run = 2 hours

90m run

90m run

60m run

60m run (easy)

60m run (easy)

45m run (easy)

4 x 5-min intervals 1:1½ work:rest ratio

5 x 5-min intervals 1:1½ work:rest ratio

2 x 8-min intervals 1:2 work:rest ratio

90m run 3+ workouts/week plus warm-up, cool-down, 60m run (easy) and rest intervals during zone 2 and 3 workouts Zone 2 (~10% of volume)

3 x 5-min intervals 1:1½ work:rest ratio

1 workout/week (2 max in highly trained)

60m total w/ long 60m total w/ long 75m total w/ long 75m total w/ long warm-up & cool down warm-up & cool down warm-up & cool down warm-up & cool down

Zone 3 (~10% of volume)

2 sets: 3 x 60-second intervals 1:3 work:rest ratio 10 min between sets

1 workout/week (2 max in highly trained)

3 sets: 3 x 45-second intervals 1:3 work:rest ratio 10 min between sets

3 sets: 3 x 60-second intervals 1:3 work:rest ratio 10 min between sets

2 sets: 3 x 30-second intervals 1:3 work:rest ratio 10 min between sets

45m total w/ long 60m total w/ long 60m total w/ long 75m total w/ long warm-up & cool down warm-up & cool down warm-up & cool down warm-up & cool down

Phase 4 Focus 9 Improve anaerobic power during endurance competitions 9 Enhance phosphagen energy pathways

Fitness Assessments 9 Reassess HR at VT1 and VT2 for programming accuracy 

Exercise Program 9 Training time distribution similar to Phase 3

Intensity 9 Zone 1 – Similar to Phase 3 programming 9 Zone 2 – Increase work interval duration / decrease recovery interval 9 Zone 3 – Very high‐intensity short intervals with longer recovery  (1:20 to 1:10 work‐to‐recovery) (HR > VT2; RPE > 9 to 10)

Progressions 9 Advanced total training volume < 10% per week 9 Progress/regress training variables based upon individualized plan  Only clients with very specific high‐end speed goals will reach this Phase

Phase 4: Anaerobic-power Training Sample 4-week Mesocycle (Cycling) Week 1 Increase Intensity

Week 2 Increase Intensity

Week 3 Increase Intensity

Week 4 Recovery Week

Total Volume (Volume of long training day follows similar progression)

Similar to Week 2 or 3 of Prior Mesocycle

+10% more than Week Prior

+10% more than Week Prior

Volume is 20-40% below Week 3

Zone 1 (~80% of volume) HR = 5-10 bpm < HR at VT1

Flat & rolling terrain

Flat & rolling terrain

Flat & rolling terrain Short Hills

Predominantly flat

Zone 2 (~10% of volume) HR > VT1 to < VT2

3 x 3m intervals 1:3 recovery (Z1) 1x/week

4 x 3m intervals 1:3 recovery (Z1) 1x/week

2x3m & 2x4m int. 1:3 recovery (Z1) 1x/week

Replace with Zone 1 Recovery Workout

Zone 3 (~10% of volume) HR >VT2 at near-

4 x 10s intervals 1:12 recovery 1x/week

5 x 10s interval 1:10 recovery 1x/week

6 x 10s interval 1:10 recovery 1x/week

4 x 15s interval 1:12 recovery 1x/week

Case Study – Our Client

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Case Study - The ACE IFT™ Model Client: George, 44-year old executive. ƒ Former assistant to the Travel Secretary for the New York Yankees, who needed to take a brief leave of absence due to health issues 9 After a failed brief tenure as an architect with Vandelay Industries, he has returned to the Yankee organization - rehired again as the Assistant to the Travel Secretary.

ƒ Organization participates in an annual charity event 3-on-3 basketball tournament, but he could not participate in the most recent event due to his health. ƒ He has now been cleared for exercise however, and this year aims to excel in the event using Jimmy’s spring shoes.

“Nobody ever says it's them, not me. If it's anybody, it's me”

Case Study - The ACE IFT™ Model Goals: ƒ Improve and maintain his health (reduce his CAD risk factors) by consistently following a program. ƒ Prepare for the upcoming charity basketball tournament 14 weeks from today. ƒ Lose 20 lbs, improve his definition and appearance now that he is single again after the tragic loss of his fiancée to a stamp-licking incident . ƒ Improved energy, so he no longer needs to take naps under his desk.

“You're killing independent George”

Case Study - The ACE IFT™ Model Health History (overview of SOAP notes): •

Overweight (20+ lbs.).

•

Hypertension and Pre-metabolic syndrome.

•

Doctor’s Rx: Stress management, exercise, make healthier dietary choices cut back on eating out at restaurants /diners. 9 Lives in Manhattan, walks around his neighborhood. 9 Enjoys occasional basketball with his friends. 9 Participates in occasional weight training with his friend.

ƒ As you continue to establish rapport with George, you learn the following: 9 Appears insecure, neurotic, yet lovable man who is invariably dominated by his parents.

“My name is George. I'm unemployed and I live with my parents”

Case Study - The ACE IFT™ Model Assessments and Observations: ƒ Behavioral: 9 Committed to change behavior – poor track record with adherence 9 Low self-efficacy 9 Personality Style: Expressor (high dominance and sociability) – coping strategy for his own insecurities. o Animated: Energetic, interactive, influencing, talkative.

ƒ Physiological Assessments (recommended): 9 Postural: - ankle pronation, anterior hip tilt, rounded shoulders, forward head. 9 Movement Screens: General lack of stability and mobility. 9 No aerobic fitness or body composition test conducted.

ƒ Physiological Assessments (requested): 9 Vertical Jump: 6”. 9 40 yard dash: 7.2 seconds. “My father was a quitter, my grandfather was a quitter, I was raised to give up. It's one of the few things I do well”

Case Study - The ACE IFT™ Model Plan: ƒ Behavioral: 9 Build self-efficacy 9 Use extrinsic reinforcements (motivators) as he appears to respond well to incentives and rewards. 9 Set (document) goals. o Share his vision and enthusiasm; show support for his goals by stressing the exciting facets of his vision. 9 Provide adequate information to justify your program plan without overwhelming him with details as he is not detail-orientated. 9 Avoid being: o Directive, unyielding, inflexible or too structured. o Too restrained or conservative. o Indecisive or wavering. “My name is Art Vandelay. I'm an architect”

Case Study - The ACE IFT™ Model Plan: ƒ Physiological and Nutritional: 9 Nutrition: Educational focus on making healthier choices at restaurants / diners, controlling portion sizes, not skipping breakfast and more frequent meals. 9 Cardiorespiratory: o On-boarding – develop experience & self-efficacy, using RPE x Volume Model until VT1 can be tested. o Build aerobic efficiency while his performance training will develop energy systems needed for basketball. 9 Resistance and Movement: 9 Promote stability-mobility relationship 9 Introduce movement training 9 Load – linear progression towards undulating - metabolic workouts 9 Performance: BB-specific and energy systems. “If you take everything I've accomplished in my life and condense it down to one day, it looks decent”

Training for Stability and Mobility

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Stability and Mobility Training Enhance Enhance proprioceptive proprioceptive awareness awareness of of joint joint position position and and muscle muscle action action

Reduce Reduce hypertonicity hypertonicity in in tight tight muscles muscles // tissue tissue

Activate Activate latent latent (weakened) (weakened) muscles muscles

Increase Increase postural postural awareness awareness

Phase 1 Stability and Mobility Training

Establish Establish aa foundation foundation for for movement movement efficiency efficiency Phase Phase 2: 2: Movement Movement Training Training

Reduce Reduce muscle muscle tension tension // discomfort discomfort

Improve Improve postural postural alignment alignment

Reduce Reduce mechanical mechanical stresses stresses on on body body

Stability and Mobility Training Glenohumeral == Mobility Mobility Glenohumeral Scapulo-thoracic = Stability Thoracic Spine Spine == Mobility Mobility Thoracic Lumbar Spine = Stability Hip Hip == Mobility Mobility

Knee = Stability Ankle == Mobility Mobility Ankle Foot = Stability

A Systematic Approach ƒ Promote intention Awareness Awareness To To postural postural deviations deviations

Intention Intention To To make make improvement improvement Adherence Adherence to to program, program, cognizant cognizant of of good good posture posture at at all all times. times.

ƒ Distinguish between correctible and non-correctible postural compensations ƒ Implement a Macro-to-Micro-to-Macro approach ƒ Follow a systematic approach that progresses from the most proximal regions of the body towards the more distal regions

A Systematic Approach Proximal Proximal Stability: Stability: Lumbar Lumbar Spine Spine

Core Core Function: Function: Isolated Isolated activation activation of of core core musculature musculature (lumbar (lumbar spine) spine) ** May May also also require require exercises exercises to to improve improve muscle muscle extensibility extensibility

Proximal Proximal Mobility: Mobility: Pelvis Pelvis and and Thoracic Thoracic Spine Spine

Mobilize Mobilize the the pelvis pelvis and and thoracic thoracic spine spine in in all all 33 planes planes without without loss loss of of lumbar lumbar stabilization. stabilization.

Proximal Proximal Stability: Stability: Scapulo-thoracic Scapulo-thoracic Spine Spine Proximal Proximal Mobility: Mobility: Glenohumeral Glenohumeral Joint Joint

Promote Promote stability stability within within the the scapula-thoracic scapula-thoracic joint joint and and glenohumeral glenohumeral mobility mobility after after thoracic thoracic mobility mobility is is established. established.

Distal Distal Mobility Mobility and and Stability: Stability: Distal Distal Extremities Extremities

Promote Promote distal distal mobility mobility and and stability stability within within the the extremities. extremities.

Static Static Balance Balance

Segmental Segmental stabilization stabilization

A Systematic Approach

Avoid heavy loads with weak muscles – muscles will resort to faulty pathways and recruit type II (phasic) fibers) Always Always position position joint joint in in neutral neutral position position where where muscle muscle is is weak. weak. Avoid Avoid dynamic dynamic movements movements generating generating force force in in the the lengthened lengthened (strong) (strong) position) position) As kinetic chain lacks ability to stabilize multiple segments simultaneously, focus initially upon segment isolation using supports (e.g., floor, backrest) and seek to enhance kinesthetic feedback

A Systematic Approach ƒ Lumbar Stability:

A Systematic Approach ƒ Hip Mobilization / Thoracic Mobilization:

A Systematic Approach ƒ Parascapular Stability:

Retract Depress

ƒ Distal Mobility (e.g., Ankle)

Sample Program Exercise Supine Marching Glute Bridge Bird-dog Plank Side Plank I/Y/T/W Stretches Calves Hip flexors Hip rotators Thoracic spine

Reps

Sets

Tempo

R. I.

12

2-3

Slow

30s.

10

2-3

Slow

30s.

10

2-3

Slow

30s.

1

2-3

15s hold

30s.

1

2-3

5s hold

30s.

12

2-3

Slow

30s.

1

3

30s. Hold

--

1

3

30s. Hold

--

1

3

30s. Hold

--

1

3

30s. Hold

--

Developing an Aerobic Base

106

Initial Cardiorespiratory Program Focus: Aerobic-base Training Week 1

Week 2

Week 3

Week 4

Mode

Brisk Walk

Brisk Walk / Light Jog

Brisk Walk / Light Jog

Brisk Walk / Light Jog

Frequency

4 days/week

4 days/week

4 days/week

4 days/week

4 x 20 min

2 x 21 min 2 x 24 min or 4 x 22.5 min

2 x 22 min 2 x 28 min or 4 x 25 min

2 x 25 min 2 x 30 min or 4 x 27.5 min

Zone 1

Zone 1

Zone 1

Zone 1

RPE = 3 to 4

RPE = 3 to 4

RPE = 3 to 4

RPE = 3 to 4

80 minutes

90 minutes

100 minutes

110 minutes

Duration (Sessions)

Zone / Intensity

Total Duration Weekly

Monitoring Training Load using Session RPE ƒ Session RPE was developed as a method for monitoring combined intensity &  duration of exercise sessions * ƒ Client rates the overall intensity of an exercise session about 30 minutes after  conclusion using the category ratio (0 to 10) RPE scale ƒ Rating is multiplied by duration of exercise at that intensity ƒ Score represents combined intensity & duration of the bout (training load) ** ƒ Allows for programming using RPE intensities for each session based on current  fitness using appropriate frequency, intensity, and progressions ƒ Use Session RPE to create weekly training plans and progressions based on RPE  training volume…

RPE x frequency x duration * Herman et al. (2006); Foster et al. (1995) ** Foster et al. (2001a); Foster, Daniels, & Seiler (1999); Foster et al. (1996)

Relationship of Session RPE to VT1 & VT2? 0 – Rest 1 – Very Easy 2 – Easy 3 – Moderate 4 – Somewhat Hard VT1 5 – Hard 6  VT2 7 – Very Hard 8 – Very, Very Hard 9 – Nearly Maximal 10 – Maximal Effort Session RPE Scale (Foster, 1998)

RPE has been shown to be a good practical method of monitoring daily stress  of exercise session with correspondence to HR and blood lactate measures. 

Weeks 3 & 4 of Case Study using Session RPE Frequency x Duration x Intensity (RPE) Frequency

Duration

Intensity (RPE)

WEEK 3 GOAL Options

350 4 sessions

x 25 min

x 3.5

= 350

2 sessions 2 sessions

x 22 min x 28 min

x 4 x 3

= 176 = 168 = 344

WEEK 4 GOAL Options

Total Points

385 4 sessions

x 27.5 min

x 3.5

= 385

2 sessions 2 sessions

x 25 min x 30 min

x 4 x 3

= 200 = 180 = 380

Note: RPE = Ratings of perceived exertion

Behavioral Considerations

111

A Systematic Approach ƒ Behavioral / Lifestyle (During initial phase) 9 Stages of change: late-Preparation into Action 9 Personality style: o Increase program appeal o Establish challenging, yet manageable goals (build self-efficacy). 9 EFI – emotional tracking o Make sessions fun, engaging and memorable 9 Obstacle management (identify obstacles, offer simple solutions). 9 Establish effective support systems 9 Take ownership of goal setting (SMART) – “On-boarding” (Process) goals 9 Use effective reinforcements – emphasize extrinsic motivators (participation) 9 Provide options / alternative activities to diffuse attitudes, belief systems, aversions or obstacles that are consistent with client goals. 9 Develop written agreements and behavioral contracts. 9 Stimulus control / cue extinction. 9 Cognitive restructuring and positive self-talk.

Training for Movement

113

Programming for Phase 2: Movement

Directions of Human Movement Anterior: Left Anterior:

Sagittal

Transverse

Transverse

Right Lateral:

Left Lateral:

Frontal

Frontal

Right Rear Rotational:

Left Rear Rotational: Transverse

Right Anterior:

Posterior: Sagittal

Transverse

Program Design Intensity

Reps

Sets

Bird-dog

BW

12

2-3

Slow

--

Plank/Side plank

BW

1

2-3

20s hold

--

Single leg Glute bridge

BW

10

2-3

Slow

45s.

Hip Hinge

BW

12

2-3

Slow

45s.

3k MB

12

2-3

Slow

45s.

Forward Lunges w/arm drivers

BW

10

2-3

Slow

45s.

Bodyweight Squats

BW

12

2-3

Slow

45s.

Push-ups

BW

8-12

2-3

Slow

45s.

Standing Rows

Elastic band

12

2-3

Slow

45s.

Shoulder Press

12lbs.

10-12

2-3

Slow

45s.

Lateral Lunges

BW

8-10

2-3

Slow

45s.

Exercise

Standing Lift

Tempo R. I.

Program Design

Single-leg Glute Bridge

Exercise

Hip Hinge

Reps

Sets

Tempo

RI

Single Leg Glute Bridge

10

2-3

Slow

45sec.

Hip Hinge

12

2-3

Slow

45sec.

Program Design

Exercise

Squats

Forward Lunge

Standing Lift

Reps

Sets

Tempo

RI

Standing Lift

12

2-3

Slow

45sec.

Lunge w/Arm Drivers

10

2-3

Slow

45sec.

Bodyweight Squats

12

2-3

Slow

45sec.

Program Design

Push-ups

Exercise Push-ups Standing Rows

Standing Rows

Reps

Sets

Tempo

RI

8-12

2-3

Slow

45sec.

12

2-3

Slow

45sec.

Program Design

Lateral Lunges

Shoulder Press

Exercise Shoulder Press Lateral Lunges

Reps

Sets

Tempo

RI

10-12

2-3

Slow

45sec.

8-10

2-3

Slow

45sec.

Sample Program Exercise

Reps

Sets

Tempo

R. I.

Bird-dog

12

3

Slow

--

Plank/Side plank

1

3

20s hold

--

Single leg Glute bridge

10

3

Slow

45s.

Hip Hinge

12

2-3

Slow

60s.

Standing Lift

12

2-3

Slow

60s.

Forward Lunges w/arm drivers

10

2-3

Slow

60s.

Bodyweight Squats

12

2-3

Slow

60s.

Standing Rows

12

2-3

Slow

60s.

Push-ups

8-10

2-3

Slow

60s

Shoulder Press

10-12

2-3

Slow

60s

Lateral Lunges

8-10

2-3

Slow

60s

Training for Aerobic Efficiency

122

Cardiorespiratory Program Progression #1 Focus: Aerobic-efficiency Training Week 5

Week 6

Week 7

Week 8

Mode

Walk / Jog

Walk / Jog

Jog

Jog

Frequency

4 days/week

4 days/week

4 days/week

4 days/week

Duration (Sessions )

4 x 30 min

2 x 30 min and 2 x 35 min

2 x 30 min and 2 x 40 min

2 x 30 min and 2 x 45 min

Zone 1 (HR = 5 to 10 bpm < VT1)

Warm-up & Cool down Recovery intervals 2 x 30 min Steady state

Warm-up & Cool down Recovery intervals 2 x 35 min Steady state

Warm-up & Cool down Recovery intervals 2 x 40 min Steady state

Warm-up & Cool down Recovery intervals 2 x 45 min Steady state

Zone 2 (HR = 5 to 10 bpm > VT1)

Intervals – 1 set 4 x 60 seconds 1:5 ratio (work:recovery) 2 days/week (30 min sessions)

Intervals – 1 set 5 x 60 seconds 1:4 ratio 2 days/week (30 min sessions)

Intervals – 2 sets 3 x 60 seconds 1:3 ratio 5 min between sets 2 days/week (30 min sessions)

Intervals 5 x 60 seconds 1:3 ratio 2 days/week (30 min sessions)

120 minutes

130 minutes

140 minutes

150 minutes

Total Duration Weekly

Behavioral Considerations

124

A Systematic Approach ƒ Behavioral / Lifestyle (Progression) 9 Stages of change: Action 9 Obstacle management (relapse prevention) o Increase awareness to inevitable lapses and bolster self-efficacy in coping with lapses 9 Continual evaluation of support systems 9 Establish program (Outcome) goals 9 Strategies to shift towards - intrinsic motivators (adherence) 9 Education: Reiterate long-term benefits of adherence 9 Feedback: Require continual feedback on progress

Training for Load and Performance

126

Programming for Phase 3: Load Training

Load

Reps

Sets

Tempo

R. I.

Stability ball knee tucks

BW

12

3-4

Moderate

30s.

Stability ball Russian Twists

BW

12

3-4

Moderate

30s.

Stability ball Crunches

BW

12

3-4

Moderate

30s.

Stability ball Glute bridges

BW

12

3-4

Moderate

30s.

Standing Wood Chop

4k.

12

3-4

Moderate

30s.

Barbell Deadlift

115lbs.

8

3-4

Fast

2m

Dumbbell Incline Press

40lbs.

8

3-4

Fast

2m

Barbell bent-over Row

70lbs.

8

3-4

Fast

2m

Dumbbell Shoulder Press

25lbs.

8

3-4

Fast

2m

Lateral Lunges

20lbs.

8

3-4

Fast

2m

Dumbbell Biceps Curls

20lbs.

8

3-4

Fast

2m

Exercise

Knee Tucks

Russian Twists

Exercise

Reps

Sets

Tempo

RI

Knee Tucks

12

3-4

Moderate

30sec.

Russian Twists

12

3-4

Moderate

30sec.

Glute Bridges

Crunches

Exercise

Reps

Sets

Tempo

RI

Crunches

12

3-4

Moderate

30sec.

Glute Bridges

12

3-4

Moderate

30sec.

Woodchop

Deadlift

Exercise

Intensity

Reps

Sets

Tempo

RI

Standing Woodchop

4K

12

3-4

Moderate

2min.

115lbs.

8

3-4

Fast

2min.

Barbell Deadlift

Incline Press

Bent-over Row

Exercise

Intensity

Reps Sets Tempo

RI

Dumbbell Incline Press

40lbs.

12

3-4

Moderate 30sec .

Barbell Bent-over Row

70lbs.

12

3-4

Moderate 30sec .

Lateral Lunges

Shoulder Press

Exercise

Intensity

Reps

Sets

Tempo

RI

Dumbbell Shoulder Press

12

3-4

Moderate

30sec.

Lateral Lunges

12

3-4

Moderate

30sec.

Intensity

Reps

Sets

Tempo

R. I.

Stability ball knee tucks

BW

12

3-4

Moderate

30s.

Stability ball Russian Twists

BW

12

3-4

Moderate

30s.

Stability ball Crunches

BW

12

3-4

Moderate

30s.

Stability ball Glute bridges

BW

12

3-4

Moderate

30s.

Standing Wood Chop

4k.

12

3-4

Moderate

30s.

Barbell deadlift

115lbs.

8

3-4

Fast

90s.

Dumbbell Incline Press

40lbs.

8

3-4

Fast

90s.

Barbell bent-over Row

70lbs.

8

3-4

Fast

90s.

Dumbbell Shoulder Press

30lbs.

8

3-4

Fast

90s.

Lateral Lunges

20lbs.

8

3-4

Fast

90s.

Dumbbell Biceps Curls

20lbs.

8

3-4

Fast

90s.

Exercise

Phase 4: Performance Training

Exercise

Intensity

Dynamic warm-up:

5% BW

12

3

Moderate

60s.

BW

4

1

Quick

60s.

Box Jumps—18” box

BW

6

3

Explosive

90s.

Forward / lateral linear jumps

BW

4

3

Explosive

90s.

T-drill / Hexagon drill

BW

4

1

Explosive

30s.

Med-ball Overhead Slams

10% BW

8

3

Explosive

60s.

Lunge to chest pass

5% BW

6

3

Explosive

60s.

Kettlebell swings

16k

8

3

Explosive

90s.

Barbell Jammers

35lbs.

8

3

Explosive

90s.

BW

Fatigue

3

Moderate

90s.

Reps Sets Tempo

R. I.

Stability/medicine ball circuit

Agility ladder progression: Forward / lateral / multi

Pull-ups

High Intensity

Depth jumps Hops and bounding Multi-directional jumps Multiple linear jumps Single linear jumps

Low Intensity

Jumps in place Jump = 2 feet Hop = Same foot Bound = Take off w/left, land w/right

Forward

Lateral Zig-Zags

Ladder Drills Exercise

Reps

Sets

Tempo

RI

Forward

4

1

Quick

60sec.

Lateral

4

1

Quick

60sec.

Zig-Zag

4

1

Quick

60sec.

Box Jumps

Forward Box JumpsJumps

Exercise

Reps

Sets

Tempo

RI

Box Jumps

6

3

Explosive

90sec.

Forward Jumps

4

3

Explosive

90sec.

T-Drill

Exercise T-Drill

Reps

Sets

Tempo

RI

4

1

Explosive

90sec.

Hexagon Drill

Exercise Hexagon Drill

Reps

Sets

Tempo

RI

4

1

Explosive

90sec.

Lunge to Chest Pass Overhead Slams

Exercise

Reps

Sets

Tempo

RI

Overhead Slams

8

3

Explosive

60sec.

Lunge to Chest Pass

6

3

Explosive

60sec.

Pull-ups

Barbell Jammers

Exercise Kettlebell Swings

Reps

Sets

Tempo

RI

8

3

Explosive

90sec.

8

3

Explosive

90sec.

6-10

3

Moderate

90 sec.

(not pictured)

Barbell Jammers Pull-ups

Exercise

Intensity

Dynamic warm-up:

5% BW

12

3

Moderate

60s.

BW

4

1

Quick

60s.

Box Jumps—18” box

BW

6

3

Explosive

90s.

Forward / lateral linear jumps

BW

4

3

Explosive

90s.

T-drill / Hexagon drill

BW

4

1

Explosive

90s.

Med-ball Overhead Slams

10% BW

8

3

Explosive

60s.

Lunge to chest pass

5% BW

6

3

Explosive

60s.

Kettlebell swings

16k

8

3

Explosive

90s.

Barbell Jammers

35lbs.

8

3

Explosive

90s.

BW

5-8

3

Moderate

90s.

Reps Sets Tempo

R. I.

Stability/medicine ball circuit

Agility ladder progression: Forward / lateral / multi

Pull-ups

Progressing Aerobic Efficiency & Incorporating S-A-Q Training

145

Cardiorespiratory Program Progression #2 Focus: Enhanced Aerobic-efficiency Training & S-A-Q Week 11

Week 12

Week 13

Mode, Frequency, Duration

Jog – 2 x 30 min S-A-Q drills – 1 to 2 x 30 min Basketball – 1 x 60 min

Jog – 2 x 30 min S-A-Q drills – 2 x 30 min Basketball – 1 x 60 min

Jog – 2 x 30 min S-A-Q drills – 2 x 30 min Basketball – 1 x 60 min

Zone 1 (HR = 5-10 bpm < VT1)

Warm-up & Cool down Recovery intervals 2 x 30 min Jog

Warm-up & Cool down Recovery intervals 2 x 30 min Jog

Warm-up & Cool down Recovery intervals 2 x 30 min Jog

Zone 2 (HR > VT1 to < VT2)

Basketball – 1 x 60 min (mix of Zones 1, 2, and 3)

Basketball – 1 x 60 min (mix of Zones 1, 2, and 3)

Basketball – 1 x 60 min (mix of Zones 1, 2, and 3)

Zone 3 (HR > VT2; RPE > 7)

S-A-Q drills – 1 to 2 x 30 min

S-A-Q drills – 2 x 30 min

S-A-Q drills – 2 x 30 min

Total Duration Weekly

150 to 180 minutes

180 minutes

180 minutes

Behavioral Considerations

147

A Systematic Approach ƒ Behavioral / Lifestyle (Progression into Performance ) 9 Stages of change: Action / preparation for Maintenance 9 Develop performance goals Outcome Goal Win the charity event

Performance Goal Improve my shooting to 50 %

Process Goal Penetrate to the basket on each shooting opportunity

9 Balance of intrinsic and extrinsic motivators 9 Increase self-regulation capabilities (self-reliance and independence) 9 Mental skills training : o Arousal / Anxiety and Performance - Yerkes-Dodson Inverted-U curve o Easterbrook’s Cue Utilization o Attentional Focus Training 1. Self-talk 2. Negative thought stopping 3. Practice mental imagery

Workshop Wrap-up

149

Wrap-up ƒ Discount Code: 9 10% discount on all ACE Courses and Study Materials 9 Does not include Exam Registrations 9 Valid through August 31, 2010 Thank you all for attending – on behalf of ACE, we hope you found this information useful

ƒ Email contact information: 9 [email protected] 9 [email protected] 9 [email protected]