by Tiffany D. Johnson.  Originally published in 2007

 

In the process of researching professionals in the sports and fitness industries, I

came across several owners, fitness instructors, wellness coaches, but none were as

professional, inspirational, and responsive as Carmen Bott of Human Motion Inc in

Vancouver, British Columbia. In her busy schedule she found the time to answer several

questions regarding how she got interested in fitness, her business, and the fitness

industry as whole. She also provided some great advice to those aspiring to get into

fitness and/or owning a business in the industry. This paper is a summary of that online

conversation. My perspective of the industry has changed as a result of this interview.

 

 

My first question to Carmen was how she got interested in the fitness industry.

As it turns out being involved in athletics is generational. Her grandfather was a

Canadian Olympic ski jumper. Her parents were also really active in sports. Growing up

she was an athlete herself, playing basketball, soccer, softball and running track. It seems

Carmen had no choice when it came to fitness, it was in her blood. However, when

selecting a major in college she did not lean towards Exercise Science or something

similar. Instead she decided to study Criminal Psychology. This was a far cry from

exercise or sports. It’s funny how destiny finds us even when we’re going in a different

direction. As an elective Carmen decided to take Kinesiology. I’m sure she figured it

would be an easy class for her since she grew up in such an athletic environment. It

would also give her a chance to expand her knowledge in this area. Needless to say, she

got bit by the “kinesiology bug”. Her interest was so strong she decided to change her

major and transfer schools. Carmen has a Bachelor’s degree in Human Kinetics and a

Master’s degree in Exercise Physiology from the University of British Columbia. That

was 15 years ago. In 2004, Carmen founded Human Motion Inc.

 

Today Carmen is the president and founder of Human Motion, Inc. “Human

Motion is a consulting company offering research-based exercise prescription and

education services” (www.humanmotion.com). They offer personal training and small

group training. Seeing the need to increase wellness and health in the corporate sector,

they offer health and wellness programs for corporations interested in having optimal

employees. Aside from training and coaching, Human Motion Inc. provides services in

injury rehabilitation as well as participating in research opportunities. The company also

facilitates presentations on health and fitness, educates future trainers and is considered

experts in fitness technology development.

 

Being an aspiring fitness business owner myself, I wanted to know the challenges

and surprises Carmen faced when starting her business. What she found most

challenging was the many hats she had to wear because starting out she could not afford

to pay people to help. Initially she was doing the accounting, data entry, marketing, in

addition to being a trainer and coach. She best described it as being “a finder, a minder

and a grinder rolled into one.” This is where most mistakes are made for small business

owners. While they may be the best at what the do, they may find it too much of a

challenge to be everything required to run a new business. A good trainer does not

necessarily make for a great marketing person or data entry person for example. Today

Carmen has a team of people working with her to ensure every aspect of the business is

run properly and smoothly. In addition, to owning the business Carmen is also a writer,

coach, teacher, and lecturer. She also serves as a consultant for both national and

international athlete performance projects.

 

On the day I spoke to Carmen she only trained morning clients and took one of

her clients hiking for the afternoon. Carmen describes herself as a “work-a-frolic” and

loves every minute of what she does. She enjoys meeting with clients, teaching 2-3 classes per semester and spending the remaining time on her business. In addition, she also travels once or twice a month to lecture at various conferences and clinics. This gives her opportunity to meet new people and learn new

things. Monday thru Friday she puts the “pedal to the medal” and reserves weekends for

friends and family. Although Carmen is a busy woman she does maintain a good

work/life balance.

 

So what advice does she have to offer to others who are seeking to get into the

fitness industry?

(1) If you can, shadow the best in the industry

(2) Volunteer your

services in any way, shape or form

(3) Practice what you preach, be fit and healthy

(4) Play to your strengths

(5) Get a good education

(6) Decide after a few years, where you

would like to specialize.

I also wanted to know what advice she had for those interested

in starting a fitness business. Carmen says, “Hire a good business lawyer and find three

mentors outside of your trade (for example, someone in marketing, human resources, and

accounting or bookkeeping).” My personal favorite, she suggests reading E-Myth by

Michael E. Gerber three times. Carmen also says, “To be prepared to work twice as

hard.” One final, yet important piece of advice, she says “do not offer free sessions or

sessions for trade with other professionals; it undermines your value.”

 

The fitness industry is one Carmen loves and enjoys. However, because it is

neither standardized in Canada nor the US, there are no minimum requirements to

becoming a trainer. She stresses that she is actually not a personal trainer. She says, “I

am a strength and conditioning specialist with a master’s in exercise physiology.”

Carmen strives to differentiate herself from those who are less skilled. It is important for

her to spend time cultivating her reputation and position in the fitness market. With so

many false advertisements and quick fixes on TV and in magazines, it’s easy for

consumers to become confused as to what is true. This is not an issue for those seeking

services from Human Motion, Inc. Carmen says, “People know the quality of service

they are getting when they hire my company.” With challenges also come rewards in the

fitness industry.

 

Overall, Carmen deals with generally motivated, enthusiastic, and kind people.

She finds it to be a massive reward when she can impact someone’s health status or sport

performance. Her client base ranges from Olympic and aspiring professional athletes to

new Moms, those who are injured, and so on. Initially some clients are a little misguided

when it comes to fitness. A large misconception is that fitness comes quick. While the

athletic clients understand fitness to be a development process, her general clients have to

be guided when it comes to their expectations and timeframe. Carmen ensures they

understand to become healthy and fit is not only about exercise. When it comes to health

and wellness and optimal performance it’s all about nutrition, rest, recovery, and training.

All units work together to produce healthy, fit results. She strives to help her clients set

realistic goals as well as an action plan to get them using a very holistic approach. Over

the years Carmen has been impacted by the difference she has made in her clients’ lives.

She has also witness the changes in the fitness industry since starting in 1995.

 

There are more trainers than ever before in Vancouver alone. In 1995, there may

have been approximately 500 certified trainers in her area. Today, there are well over

10,000. With the increase in numbers, respect for the industry has turned to be come

more of a trend. Lots of people are seeking the newest exercise, the newest type of class.

This is why Carmen and her company are sure to stick to what works and not what is

hottest or newest. They do lots of research and collaborate with some the of the best

sport scientists in the world. I really like what she says about trends, “We save the trends

for our staff uniforms! Adidas provides us with cool-looking gear.” It seems Carmen has

used the industries downfall as fuel for her business.

 

When asked what she would like to see changed in the industry, she says she

would like to see a governing body or website where the potential client can go to review

a trainer’s background. This would help potential clients to make an educated decision

about who they hire to take care of their bodies. Carmen believes “fitness is a

preventative medicine and should be viewed as such”. As you can see in this brief

interview Carmen Bott is an inspiration and motivator. She holds a wealth of knowledge

and her willingness to share and give advice set her far above the rest. I’m sure we’ll

hear even more about her in years to come.

By Carmen Bott

The leading cause of muscle damage related to exercise stems from mechanical factors. Muscle tension and active strain on lengthened fibers during eccentric contractions produce direct trauma to the muscle tissue. This differs greatly from the proposed oxidative stress placed on muscle tissue with pro-longed, intense endurance exercise. As it is known, dynamic muscle function in acyclical, impact sport occurs as a sequence of active eccentric muscle actions followed by active concentric muscle actions known as the stretch-shortening cycle (SSC). Since eccentric contractions contribute to the SSC, it is not a surprising phenomenon that muscle damage occurs during prolonged or intense exercise such as distance running, plyometrics and resistance training. These activities are commonplace in training programs for most athletes.

The hypothesis that attempts to explain the physiology behind eccentric-based mechanical muscle damage is that fewer motor units are recruited to handle the same load and force per cross-sectional area of muscle. This demonstrates that eccentric work requires fewer muscle fibers to do the same amount of concentric work and that less energy is required to perform the eccentric work. Tension per unit of active muscle mass is also greater, which results in more damage to the muscle. At the cellular level, Z-line streaming, which is explained as “disorganization of the area that joins the repeating contractile elements of the myofibrils together” and myofibrillar disruption are direct manifestations that muscle damage has occurred. Furthermore, calcium homeostasis and excitation-contraction coupling are impaired, and examination of eccentrically damaged muscle shows damage to the sarcolemma, T-tubules, myofibrils and the cyoskeleton. All of these structural changes to the muscle fiber are actually present as soon as five to 15 minutes post exercise.

The Impact of Muscle Damage on Performance

It is common and normal to experience pain and muscle stiffness with a new training program. This phenomenon, as we all know, is known as delayed onset of muscle soreness (DOMS) and is associated with muscle fiber injury. DOMS is most prevalent at the beginning of the sporting season or a new training program when athletes are returning to training following a period of reduced or varied activity.

For approximately eight hours following exercise, muscles are generally pain free. DOMS begins the first 24 to 48 hours after exercise and peaks between 24 and 72 hours. All discomfort usually subsides within 96 hours. Along with the soreness comes other related symptoms such as prolonged muscle weakness, a decreased range of motion and muscle protein leakage into the blood plasma.

There is evidence that neuromuscular functions can be impaired by muscle soreness. Kinematic analysis of gait mechanics following DOMS has revealed reductions in range of motion about the ankle, knee and hip joints. These changes could be due to a reduced range of motion in the quadriceps muscle group and a subsequent reduction of shock absorption capability of the lower body. Since eccentric contractions are vital for shock absorption or braking in the direction of gravity, altered gait patterns can have negative effects on shock absorption abilities of the lower extremities. Muscle injury may also lead to altered recruitment patterns or changes in the temporal sequencing of muscle activation. Findings of altered neuromuscular control such as time to peak EMG and time to peak contraction velocity have been researched and were found to persist for up to five days.

Absolute reductions in strength and power have also been documented by numerous researchers. The duration of strength reduction, most notable after eccentric contractions, was found to be eight to 10 days following the training session. Conversely, concentric strength recovered more rapidly, only taking four days. Many researchers have unfortunately failed to collect repeated strength data on back to back days, which has important implications for athletes who may be at risk for injury as they suffer through a deficit in a muscle group while they continue to train.

DOMS is certainly a “subclinical” injury. However, sometimes athletes are required to practice and train during periods of intense muscle soreness. These effects can raise questions about whether or not to work through the pain or rest and recover. The following risk factors should be noted during the DOMS time:

1. >DOMS can reduce the cushioning effect during landings and running. To compensate, increased shock absorption will occur at other joints, causing unaccustomed strain.
2. Changes in co-ordination may also lead to unaccustomed strain to be placed on muscles, ligaments and tendons during functional activity. Motor unit recruitment patterns may be altered and in this vulnerable state, training may worsen present damage.
3. A decrease in force output in a muscle group or to fibers of a muscle may lead to compensatory recruitment from uninjured areas leading to altered agonist/antagonist ratios and increased stress on compensating muscle groups. Reductions in jumping performance, after exercise-induced muscle damage, lasted up to four days.
4. An inaccurate perception of impairment or a reduction in DOMS may also cause an individual to return to high intensity activity before the muscle has adequately recovered.
5. An elevated physiological response to endurance exercise has been reported after muscle damaging exercise where breathing frequency, respiratory exchange ratio, heart rate and RPE were all significantly higher two days after eccentric exercise when compared with concentric exercise.

Managing Muscle Damage

Pain serves a critical purpose. It acts as a reminder to the athlete that impairment to the muscle still exists. The sensation of soreness comprises muscle tenderness, pain on palpation and mechanical stiffness that results in pain when the muscle is stretched or activated. The tenderness often is described as localized in the distal portion of the muscle in the region of the musculotendinous junction. Tenderness within this region could be due to the fact that muscle pain receptors are most concentrated in the region of the tendon and connective tissue in the muscle. Angles of the fibers to the long axis of the muscle are greatest in the region of musculotendinous junction, increasing the susceptibility of the fibers to mechanical trauma. In severe DOMS, the pain is generalized throughout most of the muscle belly.

It has been suggested that three training sessions per muscle group per week is a minimum frequency for gaining muscle size and strength. Therefore, if this training frequency is followed, some training sessions may be performed when the muscles are still experiencing delayed onset of muscle soreness from the previous session. Generally speaking, if exercise-induced muscle damage occurs, it can be harmful for the tissue to receive another damaging stressor again early in the recovery process. However, if the initial damage is induced via eccentric-based activity like plyometric training this may not be the case. Previous studies have shown that performing repeated bouts of eccentric exercise three and six days (72 to 144 hours) after the initial bout did not result in further damage or retard the recovery process.

Currently no studies have examined muscle damage and soreness induced in a practical situation where more than three training sessions are adhered to per week, with some separated by less than 24 hours of recovery. Also, no studies have used highly trained subjects when measuring repeated bouts of eccentric exercise and the effects on DOMS.

Nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin, ibuprofen and flurbiprofen have long been considered as a treatment for alleviating the symptoms of DOMS. Theoretically, NSAIDs have a strong case for helping to combat the inflammation and swelling that occurs with exercise-induced muscle damage. A parallel review of NSAIDs basically concludes that they are simply not warranted. This review also reported that the use of such drugs may hinder the healing process and affect long-term muscle adaptation, so important to athletes in their development. Furthermore, unwanted physiological side effects may also occur including gastrointestinal and renal complications. The athlete and the strength and conditioning coach should be aware of the potential implications of exercise-induced muscle damage on sport performance and the time course for recovery between training sessions. Periodization plans must account for the days following eccentrically biased training, which results in mechanical muscle damage. Prevention has been identified as the most appropriate approach to overtraining, thus emphasizing the role of thoughtful planning of training and recovery is critical. According to Byrne, Twist and Eston, “of particular concern is the approach to optimizing recovery following muscle damaging exercise, allowing an immediate return to training and further competition, as is commonly associated with intermittent, high-intensity activities.”

The main conclusion is that adapting the body more effectively to eccentric stresses can reduce the impact of DOMS. In addition to warming up, Szymanski introduces the repeated-bout effect as a meaningful means of reducing DOMS. It has been reported that repeated bouts of lower intensity eccentric exercise performed one to six weeks before the initial higher intensity eccentric bouts have been shown to consistently reduce DOMS and exercise-induced muscle damage. Thus, a gradual introduction of eccentric exercise, over a period of weeks, is encouraged. Szymanski states that the repeated bout effect is proposed to allow for a faster recovery of strength and range of motion in effected muscles, providing for increased resistance to damage after the first bout. It is also thought that muscle and connective tissue gradually adapt to increasing intensities of eccentric exercise, minimizing incidence and severity of DOMS.

Further examinations expand on this and enforce the need to allow one to two days of reduced intensity training following activities likely to invoke DOMS – in other words, better, more appropriate and specific training including resistance loading and progressive time-based training more in keeping with the capability of the body to adapt to the overload applied and to allow adequate recovery rather than continue to produce the DOMS effect in training or competition. Finally, in this review, another set of authors looked at the effect of chronic muscle damage from repeated exercise bouts and the effect this has on the ability of the body to continuously remodel skeletal muscle. Ultimate limitations do exist, and there appears to be a point at which the capacity for repair and adaptation is exhausted.

References:

1. Byrne, C, Twist, C & Eston, R (2004). Neuromuscular function after exercise-induced muscle damage: theoretical and applied implications. Sports Medicine, 34(1), 49-69.
2. Cheung, K., Hume, P.A., & Maxwell, L. (2003) Delayed Onset Muscle Soreness. Sports Medicine. 33(2), 145-164.
3. Clarkson, P.M., & Hubal, M.J. (2002). Exercise-induced muscle damage in humans. American Journal of Physical Medicine and Rehabilitation (81) (Suppl), S52-S69.
4. Clarkson, PM, Nosaka, K. (1992) Muscle Function after exercise-induced muscle damage and rapid adaptation. Medicine and Science in Sports and Exercise. 24(5); 512-20.
5. Clarkson, PM, Tremblay, I. (1998) Exercise-induced muscle damage and rapid adaptation in humans. Journal of Applied Physiology. 65(1) 1-6.
6. Grobler, L et al. Remodelling of skeletal muscle following exercise-induced muscle damage. International SportMed Journal. Vol.5 No.2 2004.
7. Kibler, W.B., and Chandler, T.J. (1998). Musculoskeletal and orthopedic considerations. Overtraining in Sport. Champaign, IL: Human Kinetics. p. 174.
8. Nosaka, K. & Clarkson, P.M. (1995) Muscle damage following repeated bouts of high force eccentric exercise. Medicine and Science in Sports and Exercise. 27(9), 1263-1269.
9. Nosaka, K. & Clarkson, P.M. (1996) Variability in serum creatine kinase response after eccentric exercise of the elbow flexors. International Journal of Sports Medicine. (17), 120-7.
10. Nosaka, K. & Newton M. (2002) Concentric or eccentric training effect on eccentric exercise-induced muscle damage. Medicine and Science in Sports and Exercise. 34(1), 63-69.
11. Nosaka, K. & Newton, M. (2002) Repeated eccentric exercise bouts do not exacerbate muscle damage and repair. Journal of Strength and Conditioning Research. 16(1), 117-122.
12. Sayers SP, Dannecker EA. (2004) How to prevent delayed onset muscle soreness (DOMS) after eccentric exercise and resistance training. International SportsMed Journal.
13. Szymanski, D.J. (2001) Recommendations for the avoidance of delayed-onset muscle soreness. Journal of Strength and Conditioning Research. 23(4): 7-13.

Are you looking for a workout that will get you over a plateau? Are you looking to challenge yourself, both physically and mentally? Are you ready to shed body fat and show those hard-earned muscles you have worked so hard for over the winter months? We have all reached a plateau somewhere along the line in our training programs, where we aren’t getting any stronger or we even feel bored of the same routines day in and day out. Unfortunately, the most common reaction to any decrease in training gains is to increase training volume. This approach is flawed as it will often lead you down the path of overuse injuries, loss of hard-earned muscle mass and/or chronic fatigue. Several factors produce training plateaus but do you want to know how to generate you huge returns on your training investment?

The solution: Plyometrics.

If we examine an athlete’s physical abilities, the differentiating factor that separates the elite from the non-elite is a concept called rate of force development (RFD). RFD is an expression of how fast force can be generated. It is crucial to success in sport performance. Athletic skills such as jumping, sprinting and throwing are all related to an athlete’s ability to generate force, quickly. Going to the gym and lifting heavy weights is only one level of strength and power development. And translating a slow, controlled, 225 pound back squat into a smooth, yet explosive vertical jump on the basketball court can only be accomplished with a carefully prescribed plyometric training program. Furthermore, aside from athletic performance, have you ever seen a long distance runner with well-defined and “gravity-defying” glutes? Take a peek at the sprinters and jumpers during the summer Olympics. Although they are equally lean as compared to the endurance specialist, they have superior muscular development. The difference in the sprinters’ training programs is the use of plyometrics.

Now, what is plyometric training exactly? Plyometric essentially means to increase or augment. Russian and European coaches developed the technique in the late 1960’s, yet North American trainers are still relatively unfamiliar on how and when to apply this methodology. Plyometrics capitalize on the muscle’s stretch-reflex. Central to plyometric’s effectiveness is the fact that this reflex can generate much greater force the any consciously motivated muscle contraction. The stretch-reflex is actually a protective mechanism that provides an extra burst of strength to resist sudden forces. This is the scientific premise of plyometric training. A powerful eccentric muscle contraction is what we are after with this type of prescription. And plyometric training produces exactly the type of overload necessary to increase muscle contraction speed.

Power training, using plyometrics is the final stage of Human Motion’s Developmental Model.  Any missing part of this model will compromise an athlete’s development and physical potential. Attempting to become an explosive athlete requires a base level of general conditioning. You must also possess the cardiovascular capacity to recover from set to set and work-out to workout. This is termed work capacity and is noted as Stage 1. Exercise I.Q. is also part of the foundation of plyometric training. This means you must have excellent technique on all of the major lifts, have memorized their cues and can execute great form under some fatigue. Once you reach Stage 2, you must focus on developing a base level of full-range strength and joint stability. If your feet and knees are collapsing inwards on one another while you squat your bodyweight to parallel, you are simply not ready for high-amplitude plyometric training. Stage 3 employs the ability to apply strength quickly, such as moving a loaded barbell with a fast tempo. This type of training will prepare your connective tissue for the loads associated with plyometric training. As the great mathematicians have discovered: the formula used to calculate power is the product of force and velocity, or in layman’s terms: strength times speed. Plyometric training is based on this formula: P = F x V (Power = Force x Velocity).

The issue with plyometrics is not the tool, but its application into your training program. Plyometrics is an advanced training technique, intended for the serious athlete. It should never be taken lightly. In particular, plyometric training is not for overweight athletes or those with joint injuries. But for those with the appropriate level of conditioning, it provides a fantastic stimulus for mass and power development and increases our bodies’ ability to oxidize fat in resting states, which means a leaner physique. Once you have mastered the first three stages of the developmental model, then you are ready to incorporate plyometrics into your training program.

Plyometric training will give you huge BANG for your BUCK! It requires no equipment, except well-cushioned footwear and a sprung surface. And because it is so high-intensity in nature, a full-work-out can be completed in as little as 20 minutes (not included proper warm-up and recovery).

There are some key technique considerations to note and these are as follows:

ü Land toe-to-heel, sitting back into a partial squat

ü Land and take off with your knees tracking over your toes

ü Land softly – do not make a sound

ü Land with both feet hitting the ground at the same time

ü Maintain good trunk carriage – do not allow your trunk to sway sideways or flop back and forth.

ü Use your arms to generate more power

ü Fully extend all of your joints in the air. Extend your knees fully, point your toes and straighten your trunk to maximize power

ü Breathe out as you initiate the movement; this will give you power

ü Do NOT train to failure or go for the “pump” – It defeats the purpose of plyometric training

ü Sloppy, high volume work-outs will not improve your power

ü Avoid concrete surfaces

ü Do not use ankle or hand weights – this will stress your joints

ü Do not jump onto unstable surfaces until you have mastered stable surfaces

ü Seek instruction from a qualified Strength Coach

Here are some programs to try:

Sample Beginner 4-week Program

Drill	Week 1	Week 2	Week 3	Week 4
Squat Jumps	3 x 10	3 x 12	3 x 14	3 x 16
Split Jumps	3 x 10	3 x 12	3 x 14	3 x 16
Ankle Hops	3 x 20	3 x 25	3 x 30	3 x 35
Lateral Jumps Double Leg	3 x 12	3 x 16	3 x 18	3 x 20

Instructions:

Variables 3 x 10 = 3 sets of 10 jumps or “contacts”

Rest Periods Rest 60 seconds passively between sets

Tempo Each movement must be explosive

*Week 5 – take this week off before moving onto the intermediate program*

Sample Intermediate 4-week Program

Drill	Week 1	Week 2	Week 3	Week 4
Squat Jumps	3 x 18	3 x 20	4 x 12	4 x 14
Lateral Jumps 2 down 1 back	3 x 6/direction	3 x 8/direction	4 x 6/direction	4 x 8/direction
X-Over Step to Lateral Jump	3 x 6/direction	3 x 8/direction	4 x 6/direction	4 x 8/direction
SL Ankle Hops	2 x 10/leg	2 x 12/leg	2 x 14/leg	2 x 16/leg

Instructions:

Variables 3 x 10 = 3 sets of 10 jumps or “contacts”

Rest Periods Rest 90 seconds passively between sets

Tempo Each movement must be explosive

*Week 5 – take this week off before moving onto the advanced program*

Sample Advanced 4-week Program

Drill	Week 1	Week 2	Week 3	Week 4
SL Zig Zag Bounds	3 x 10	3 x 12	3 x 14	3 x 16
Split Jumps	3 x 20	4 x 14	3 x 20	4 x 16
Out and Up Frog Leaps	3 x 8	4 x 6	4 x 10	4 x 12
Lateral Jumps SL	3 x 10/leg	3 x 12/leg	3 x 14/leg	4 x 10/leg

Instructions:

Variables 3 x 10 = 3 sets of 10 jumps or “contacts”

Rest Periods Rest 2 minutes passively between sets

Tempo Each movement must be explosive