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02/22/2015

diary February 22nd 2015

today, I attended a convention of Shizuoka Health and Longevity Foundation which was held in Numazu-city. totaly 5 panelists discussed about how to promote health of people in shizuoka-prefecture. in that discussion, what was most intriguing to me was " how to increase intake of vegetables " so I looked up related informations on the BBC website, and found an interesting article. According to that article, one prospective way for increasing consumption of veggies is .... " the recommendations are that you add as much colours as possible to one's diet. The different colours of different plants represent some of thousands of different bioactive compounds, known as phytochemicals, which keep plants alive and healthy. "
representative colours are the following
Green
Orange and Yellow
Red
White
for details, plese refer to this link http://www.bbc.com/news/magazine-26848981

本日は静岡県健康長寿財団の「健康づくりサポーター・連携・協働のつどい」に出席しました。合計5名のパネリストがいかにして静岡県の人々の健康を高めるか?を討論しました。ディスカッションの中で僕の興味をひいたのは " いかにして野菜の摂取量を増やすか?」ということでした。BBCのウェブサイトで関連情報を検索したところ、興味深い記事を見つけましたので、上記にご紹介いたします。大切なポイントは「できるだけ沢山の色を自分の食事に加えること。異なった植物の異なった色合いは、フィトケミカルとして知られる数千の生体活動物質を表している(それらは、植物を活き活きと健康にしている)」
記事によると、代表的な色合いはグリーン、オレンジ、イエロー、レッド、ホワイトだそうです。詳細は上記のリンクをご参照下さい

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02/21/2015

高齢者の栄養摂取 guideline for gariatric nutrition

I sometimes receive questions concerning optimal nutrition for the elderly. However as far as I know, unified guidelines regarding geriatric nutrition are few. So I checked related informations concerning nutritional guideline for the older adults through online databeses, and I found an interesting article. This article is about nutritional guideline for people with dementia. According to this article, appropriate nutritional intake for a person wiith a weight of 60kg is the following. it's my pleasure if this guideline is of some help.                

 

Nutrient (栄養素)

 
 

Quantity (基準値)

 
 

Protein (タンパク質)

 
 

0.8-1.5g/kg/day (48-90grams)

 
 

Energy (エネルギー)

 
 

25-35kcak/kg/day(1800-2100kcal)

 
 

Fluid (水分)

 
 

30-35ml/kg/day(1800-2100ml)

 

(Nazarko, 2013)

僕が担当しているエクササイズクラスの参加者の方々から高齢者の栄養摂取に関する質問を受けることが時々あります。僕の知る限り、高齢者の栄養摂取に関する統一的なコンセンサスはまだ少ないようです。オンラインデータベースにて関連情報を検索したところ興味深い記事をみつけました。この記事は認知症のある人の栄養摂取に関して基準値を示しています。上記のチャートは体重60kgの高齢者を対象とした数値です。ご参考になれば幸いです

Reference
Nazarko,L. (2013). Maintaining good nutrition in people with dementia. Nursing and Residential care, 15(9), 590-595.

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02/20/2015

ランナーズ・ハイ- how to experience euphoric feelings during running

I got a question concerning what is called " runner's high " from one of my exercise class participants yesterday. So, I searched for related informations through online database of my university and I came across an interesting article. Accrding to that article, it seems that euphoric feeling runners experience during thier workout or race is closely related to secretion of Endorphins and Endocannabinoid.
effective ways to experience the euphoric feeling or what is called " flow " during running are ...
1) Teaming up with others
2) listening to your favorite music may facilitate the production of endorphins
3) Running at 70-85 percent of your age adjusted maximum heart rate can lead to secretion of endocannabinoids
4) Be positive - the biggest threat to flow is negativity
5) Focusing on moving not thinking
6) Running your familiar ground
(Fetters, 2014).
I'm happy if this information is of some help for you

昨日、高齢者筋トレ教室の参加者の一人から「ランナーズ・ハイ」についての質問をいただきましたので、関連情報を母校の図書館データベースにて検索したところ、興味深い記事を見つけました。それによると、トレーニング中やレース中に感じる至福感・多幸感はエンドルフィンやエンドカンナビノイズという物質の分泌と関連があるとのことでした。こういった感覚(いわゆるflow)を体験するための効果的な方法は...
1) 仲間と一緒に走ること
2) お気に入りの音楽を聴くことはエンドルフィンの分泌を促進する
3) 最大心拍数の70-85%で走るとエンドカンナビノイズの分泌につながる
4) ポジティブ思考で走る
5) 考えることよりも動作に意識を集中する
6) 慣れている道を走る

これらの情報がお役に立てば幸いです

Reference
Fetters,K.A. (2014). A natural high. Runner's world, 49(5), 55-56.

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02/19/2015

coaching strategies for people in pre-contemplation phase

following yesterday, I would like to write about coaching strategies for behavioral change
coaching strategies for clients in what is called " I won't " stage are ...
1) expressing empathy
2) connecting with their positive core
3) leave them having been heard not judged
4) leave them a contact information of yours so that they can contact you whey they are ready for their desired behavior change

coaching strategies for what is called " I can't " stage are ...
1) expressing empathy
2)connecting with their positive core
3) praising them for knowing their barriers
4) decrease emotional response and increase rational response

昨日に引き続き、本日も行動変容を促進するためのコーチング方法を書きたいと思います。本日は、特に「pre-contemplation stage」(まだ、行動変容を本気で熟考していないステージ)について
上記にも書いた通り、大切なのは、共感・理解を示し、顧客の自己確信を高めることですが、まだ行動変容を本気で考えていない人たちにアドバイスを強要するのは、逆効果な場合もありますので、彼らが望む変容に準備が出来たときに備えて、コーチの連絡先などを残しておくのも有用なようです

Reference
Moore,M., & Tschannen-Moran,B. (2010).
Coaching psychology manual.
Philadelphia, PA: Lippincott Williams & Wilkins

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02/18/2015

prospective coaching strategies that promote behavioral change

The day before yesterday, I wrote about Transtheoretical Model of behabior change (TTM), and today, I would like to review some important points regaring coaching strategies for stages of readiness
1) expressing empathy
2) connecting with their positive core (positve core is self-confidence in other word)
3) having some positive role model toward one's desired change
4) support from family, friends, or colleagues
5) especially for those who are in the maintenance stage, to become a role model oneself for those who have similar interests would be effective for prevention of lapse or relapse

一昨日、行動変容のトランスセオレティカルモデル(TTM)について述べましたが、本日は、行動変容を促すためのコーチング方法を復習にたいと思います。
1) 相手の置かれた立場や心情に理解や共感を示すこと
2) 望む行動変容に向けた自信・確信と結びつけること
3) 望む行動変容に関して見本となる人物を見い出すこと
4) 家族・友人・同僚などからの援助・理解(ソーシャル・サポート)
5) 特に第5段階(メンテナンス期)においては、自分自身が、同様の目標を持つ人たちの模範となるようにふるまうことが、前段階のステージに戻ってしまうことへの予防となります

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02/17/2015

announcement ACSM資格の名称変更について

American College of Sports Medicine announced name change of its two certifications.
Through this title change, ACSM/HFS becomes ACSM Certified Exercise Physiologist, ACSM/CES becomes ACSM Certified Clinical Exercise Phisiologist respectively.
It seems that there are some controversies regarding this title change, however, I agee to this title change, because new titles evoke an impression of exercise specialists based on more diverse and holistic perspective.
for details, please refer the following link
http://certification.acsm.org/name-change-faqs

米国スポーツ医学会(ACSM)には複数の資格がありますが、そのうちの2つの名称変更が発表されました。
ACSM/ヘルス・フィットネススペシャリストはACSM/エクササイズ・フィジオロジスト、ACSM/クリニカルエクササイズ・スペシャリストはACSM/クリニカルエクササイズ・フィジオロジストとなります。
今回の名称変更に関しては賛否両論あるようですが、僕の意見としては、これら新たな名称は、より包括的な視点を持ったエクササイズ・プロフェッショナルの印象を想起させると思いますので賛成です (詳細については上記リンクをご参照下さい)

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02/16/2015

Transtheoretical Model of behavior change

I wrote about wellness coaching yesterday, and in wellness coaching, one of the most important points is how to encourage one's clients' desired behavioral change. In the process of behavior change, people go back and forth between five different stages.
Stage 1 - pre-contemplation, aka I won't or I can't stage ... in this stage people don't have intention to change their behavior, because they don't think they have a problem, or they lack enough self-confidence
Stage 2 - contemplation, aka, I may stage ... in this stage, people are considering to start some behavioral change within the next 6 months, but at the same time, they have reluctance or ambivalent feelings toward the change
Stage 3 - preparation, aka, I will stage ... in this stage, people are preparing for their behavior change within the next months, and in this stage, ambivalent feelings are already resolved
Stage 4 - action stage, aka I'm doing stage, in this stage, people have already started their behavior change, but the length (duration) of the change is within 6 months, one of characteristics of this stage is that there is a risk of lapse or relapse
Stage 5 - maintenance stage, aka I'm still doing it stage, in this stage, eople are maintaining their behavior change over 6 months, and the change has become a part of their lifestyles. but, there is still a risk of lapse or relapse, one of preventative mothods is to have some positive role models or support from family, friends, or colleagues.
these consecutive stages are called as " Transtheoretical Model of behavior change (abbreviated as TTM),  this is what I'm learning at my wellness coaching program    

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02/15/2015

diary Febuary 15th 2015

As you already know, currently I'm learning coaching psychology for health & fitness professionals (aka, wellness coaching)
however, I'm faced with a dilemma now ... that is how to remove what is called " expert hat " and change it to a  " coach's hat ". because, according to Moore,M., & Tschannen-Moran,B(2010), giving an advice as an expert can sometimes evoke one's client's resistant feelings toward their desired behavior change. As you know, I have 20 years of experience as a fitness professional, therefore, I tend to view various things from a perspective of an " expert ".  In order to encourage one's client's desired behavior change, how to change one's mindset from "expert approach "to "coach approach ", that is one of the most important issues for me now.

皆さんご存知の通り、現在僕はフィットネス・プロフェッショナル向けのコーチング心理学(ウエルネス・コーチング)を学んでおりますが、ちょっとしたジレンマを感じております。というのは、ウエルネス・コーチングでは、「トレーニングの専門家」として、顧客にアドバイスするのは、時として、顧客の望む行動変容に対して反抗心を生じさせるのだそうです。
僕はフィットネス・インストラクターとして20年の経験がありますので、ものの見方・考え方はフィットネスの専門家になりがちです。 顧客の望む行動変容を奨励する上で、いわゆる「エキスパートの帽子」から「コーチの帽子」に考え方を改めるのが、
現在の課題の一つです。

Reference
Moore,M., & Tschannen-Moran,B. (2010).
coaching psychology manual.
Philadelphia,PA: Lippincott Williams & Wilkins

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