Exercise Guide

I’m a missionary spreading the gospel of strength exercise
for older adults.

This article is a part of that gospel. You may think that only
body builders do squats, but they are the first exercise
anyone of any age should do as he or she begins an
exercise program. When you do a squat, you are
strengthening the thigh muscles (quadriceps) that you use
to get up out of a chair–I call them the muscles of
independence. Just doing a couple of sets of 8 repetitions
daily will increase your leg strength. Getting up off the couch
will be easier and you’ll be less likely to fall.

Here are your in-depth instructions for doing squats.
Stand with your feet hip width apart. If you are afraid of
falling, stand behind a heavy chair and hold on to the back
of
the chair. If there is a chance you may tip the chair over,
place some heavy weights on the seat. If you don’t need to
hold on, make sure you pull your stomach muscles in to
keep your back straight so it is not arched. If you don’t need
to hold on, hold your hands in a prayer position in front of
you.

In the strength classes I teach I say, “Stick your bottom out
behind. Pretend you are Donald Duck and waggle your tail.”
Then slowly lower your bottom as if you are going to sit.
Keep most of your weight back on your heels. Your upper
body should remain upright–do not bend at the waist. As
you lower your body, extend your hands out in front of you
until your arms are parallel with the floor. This will help keep
you from bending over.

Keep your knees over your toes. You can injure your knees if
you don’t. When you look down as you’re doing a squat, you
should always be able to see your toes. If you cannot, you’re
not doing the squat properly. If your knees hurt, try making
your bottom stick out further. This will keep your knees over
your feet. If they still hurt, don’t go down so far. If that doesn’t
work, do not do this exercise. If you can’t get the hang of it,
actually sit down slowly in a straight chair and watch to see
how you do it.

Lower your bottom very slowly down as far as you are
comfortable. Inhale as you go down Do not go beyond the
point at which your thighs are parallel with the floor. If your
leg muscles are very weak or if your knees begin to
complain, lower your body only a few inches. Check to be
sure your bottom is protruding out behind. The further you
stick out your bottom, the less your knees are likely to hurt.
You should take approximately four seconds for the
lowering phase.

Stand back up while you concentrate on tightening your
thigh muscles and making them do the work. Push up with
your thighs. Do not stand back up quickly; slower is better.
Exhale as you stand back up. Take about two seconds to lift
your body back up to its original position.

This is not a glamorous exercise. I tell class members that
they leave “lady-like” at the door. We are athletes while we
are working out.

Do eight repetitions of this exercise very slowly. It should
take about six seconds for each repetition and your legs
should feel tired when you finish. If they do not, you have
probably not been tightening the thigh muscles as you
stand back up; you’ve been letting your knees do much of
the work. As you begin to straighten your legs, tighten the
thighs and push. I find it often takes new exercisers several
weeks to really get the hang of this.

If your thighs are burning when you finish the set, you’re
getting the maximum benefit from the exercise. You may
want to shake out your legs if they feel very tired.
You will be amazed how doing this simple exercise
regularly will make it easier to climb stairs, arise from a
chair and get in and out of the car.
It will also improve your balance because your legs will
become strong enough to hold and support you securely as
you stand.

Tip: Make sure you do not bend at the waist so you are
looking at the floor. If you are not sure you are doing this
exercise correctly, get someone to watch you or exercise in
front of a mirror.

See your doctor before beginning an exercise program. If
any exercise causes pain, stop immediately. Modify the
exercise so it does not cause pain or find another exercise
to work the same body part. Any exercise program carries
risks of injury. Phyllis Rogers and/or Senior Fitness, Inc. are
not responsible for any injuries incurred during or after
doing the exercises described in this article.

Phyllis Rogers is certified as a Certified Fitness Trainer,
Specialist in Fitness for Older Adults and Longevity
Wellness Specialist. She is available for speeches and
workshops. Her e-mail address is
fitness9@mindspring.com or learn more at
http://www.StrongOver40.com

Her book “Over 40 & Gettin’ Stronger contains instructions
for a complete workout, including squats. She has just
released an audio CD which guides you through the
workout. To obtain the book/CD combination, send a check
for $25.95 plus $4 for shipping to Fitness Press, P O Box
4912, Marietta, GA 30061. Or visit http://www.StrongOver40.com

Share This

A panel of five fitness experts gathered their opinions and thoughts on a specific question for the standAPARTfitness.com Round Table Discussion. The panel was asked the following: “Aside from the prominent letters after a strength coachs’s name, where does the line cross between CSCS and Personal Trainers (CPT)? What are the major differences between the two professional roles?”

In no specific order, their answers are as follows:

Rick Karboviak, CSCS: “In today’s realm, and with respect to CPT’s of all organizations, there are some that try to do sports performance programs with their general fitness knowledge. Some of these trainers know how to step things up to a sport’s higher demands and more specific demands, while others merely copy or mimic what other, more highly educated and experienced strength coaches do. It’s these ones who merely try to copy what the CSCS knows and applies daily, and the trainer tries to do it haphazardly, just to make a sale of packaged sessions in the end. Other trainers do study the sports performance methods, maybe obtain other sport-related certifications in the field (there are Speed/Agility/Quickness Trainer certs, Specialist in Strength & Conditioning certs, among others). They then apply their new knowledge they have, after having obtained it through quality education (study, workshops, internships or mentorships), and observation, before they apply anything to their clients.”

Chris Blake, MA, ATC, CSCS: “As far as where does the line crosses between the CSCS and CPT certifications; there are distinct and equally respectable qualities with each certification. I can’t speak for the CPT group as I am not certified as a personal trainer. But the scope of practice states:

Personal trainers are health/fitness professionals who, using an individualized approach, assess, motivate, educate and train clients regarding their health and fitness needs. They design safe and effective exercise programs provide the guidance to help clients achieve their personal health/fitness goals and respond appropriately in emergency situations. Recognizing their own area of expertise, personal trainers refer clients to other health care professionals when appropriate. In order to challenge the exam you must have CPR certification as well as a high school diploma/GED.”

Certified Strength and Conditioning Specialists (CSCS) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They conduct sport-specific testing sessions, design and implement safe and effective strength training and conditioning programs and provide guidance regarding nutrition and injury prevention. Recognizing that their area of expertise is separate and distinct, CSCS consult with and refer athletes to other professionals when appropriate. A bachelor’s degree (BS/BA) or chiropractic medicine degree granted by an accredited institution and current CPR certifications are prerequisites to challenge the exam.”

Dr. Kwame Brown, PhD., CSCS: “As I understand it, the major difference between the CSCS and the CPT certifications is that the CPT spends more time on addressing those with health issues in a training environment, and is more geared toward personal training at a health club. The CSCS is geared toward those who may want to work with sports teams or in training competitive athletes. The overlap between the 2 will be in the knowledge both will acquire during the certification process in the foundations of training techniques and physiology. Another source of overlap is the experience of the individual outside of the preparation for the certification exam.”

Steve Payne, CPT, CSCS: “We all have an obligation to constantly improve, to gain knowledge. It should be, for those who truly care about their clients, a burning desire. Knowledge is the one thing that no one can ever take from you. Knowledge is not power, effective use of knowledge is.
In the gym where I train, there are three CSCS’s who regularly come to me for information. I don’t pretend to know more than them, and give them the respect they deserve for their educational accomplishments. I also inquire of them on many occasions. The reason I think they seek my counsel is three fold:
1) My age - I’ve been involved in this industry in one way or another for over 25 years. That makes me a senior, and age has taught me a few things. I’ve seen a lot of things.
2) Each of these guys knows I read voraciously. I lent two of them my “Essentials of Strength Training” book so they could study for the CSCS exam.
3) I work with athletes of all ages and genders. They have witnessed the results these athletes have gotten and respect my abilities.
I’m not tooting my own horn, just stating fact. I’m not as smart as I look, so I have to work harder to make up for my lack of formal education. I love this job (if you can call it that) so, therefore, I want to be the best that I can be. My motivation is the satisfaction that I receive from the folks I’m able to be involved with. If they like the results they get, then who am I to argue with them.”

Brian Nolan, CPT: “I have to say the letters behind the name are essentially moot. If the trainer is charged with the responsibility to increase human performance than THAT is what they shall do. I’m sure there are some intellectuals that will attempt to refute my following response with some tired-ass, old, and often misapplied research, but it is IRREFUTABLE that athletes are just people. They have higher functioning bodies, but still just friggin’ people. I don’t think there is a line between the CSCS and the Personal Trainer. Personally, I consider myself a “movement and performance” specialist. Which cert does that fall under? I help PEOPLE move and perform better regardless of the task. I will say that I often feel those that pursue or obtain the CSCS cert view it as a way to position themselves away from personal trainers as though CPTs as a whole are lesser qualified professionals. Given the way some people view this profession, it may not be a bad idea if it works.”

John Izzo, NASM-CPT: “Personally, I have run into some real good CSCS’s, and I have known some really bad CSCS that were just proud to have the letters after their name. However, alot of organizations are crossing-over into the field of strength & conditioning (NASM-PES, ISSA) and I personally don’t see a major difference between a “mediocre” CSCS and a “real good” CPT.I have been inquiring about NASM-PES certification and have published many opinions from professionals (from this forum) on my website about the differences with the CSCS.

Personally, (and I know I may get some flack), but I think the CSCS is outdated. I think the NASM-PES takes a more updated cutting-edge approach to athleticism and human movement. In the last 2 years, the NSCA has really “turned it up” on its competition and really started “working” on its marketing. I guess they realized that simply sitting back and saying “We’re the NSCA, and we’re the best”, was not enough. And that’s good, because that sense of urgency will prompt others to look further in education. I have run into alot of trainers/coaches who tell me “I’m a CSCS” and I would say “….and?”

John Izzo is the founder of stand APART Fitness. Athletic Performance Applied Resistance Training is a unique web site geared at providing information and products to help personal trainers, strength coaches and fitness enthusiasts
become better at what they do: training clients…training athletes…training yourself.” For more info, please check out: http://www.standAPARTfitness.com.

Share This