October 31st, 2012

Table of Contents:

Introduction to Special Issue (Spotlight on Karl Knopf)

Just for Fun (Blast from the Past)

Core Strength for 50+ (Abs, Obliques, Back & Beyond)

Make the Pool Your Gym (Have a Big Impact with No-Impact)

Kettlebells for 50+ (Function, Function, Function!)

Time Marches On (Make it count)

Introduction to Special Issue

by American Senior Fitness Association

Dr. Karl Knopf, the author of many popular books on fitness topics, has been involved in the health and fitness of disabled persons and older adults for 35 years. A consultant on numerous National Institutes of Health grants, Dr. Knopf has served as advisor to the PBS exercise series "Sit and Be Fit" and to the state of California on disabilities issues. He is a frequent speaker at conferences and has written several textbooks and articles. Dr. Knopf coordinates the Fitness Therapist Program at Foothill College in Los Altos Hills, California. "Dr. Karl" — as his students affectionately call him — is a longtime friend of the American Senior Fitness Association (SFA) and a member of the SFA National Advisory Board.

In today’s issue of Experience! we feature three of Dr. Knopf’s latest books. SFA likes these books both for lay readers and for professional fitness leaders. They are published by Ulysses Press (http://ulyssespress.com/?s=knopf), distributed by Publishers Group West, and available through book stores. The soft-cover publications are approximately 9 X 7.5 inches in size and have many black and white diagrams and photographs. More of Dr. Knopf’s new titles will be discussed in future issues of this newsletter.

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Just for Fun

by American Senior Fitness Association

Year 2012 marks the twenty year anniversary of the American Senior Fitness Association (SFA)! Recently our editors took a stroll down memory lane, back to the year 1997 when Dr. Knopf was interviewed for an article in an SFA periodical called The Senior Fitness Bulletin. Below are a few highlights from the piece:

"Karl Knopf earned an A.A. degree in recreation and physical education from De Anza College in Cupertino, California, in 1972. Two years later he completed his B.A. degree in physical education and sociology from San Diego State University. In 1978, he received a master’s degree in human performance and adapted physical education from San Jose University. In 1981, he earned his Ed.D. degree in post-secondary education from Nova University in Fort Lauderdale, Florida.

"Dr. Knopf is a former college wrestler and triathlete. In fact, to celebrate his thirtieth birthday, he ran 30 miles. Unfortunately, he subsequently hurt his back while lifting a patient out of a wheelchair. Now he exercises daily by swimming and using a recumbent bicycle."

The 1997 article goes on to quote Dr. Knopf discussing that injury: "I learned from this experience what it is like to live with daily pain. I think this makes me a better teacher because I feel worse than most of my students." With a touch of humor, he continued: "I also know that if I don’t exercise I’ll feel even worse!"

Indeed, Dr. Knopf never let his back injury slow him down very much. He has always remained active both physically and intellectually. Regarding his work with older adult fitness participants, he said: "My philosophy is that I like for people to set themselves up to win. After the first three times, I don’t want them to feel like they’ve exercised. It has to be fun!"

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Core Strength for 50+

by American Senior Fitness Association

Subtitle: A Customized Program for Safely Toning Ab, Back & Oblique Muscles
Copyright: 2012
Number of pages: 127
Suggested U.S. retail price: $15.95

The publisher’s description:

"Stay young with effective, efficient core strength training. From swinging a golf club to carrying a bag of groceries, the core is everything. Balance, agility and youthful stature are just a few of the benefits of a toned and powerful midsection. Core Strength for 50+ has everything you need to:

  • Improve posture
  • Enhance sports performance
  • Guarantee low back health
  • Avoid injury
  • "With workouts ranging from basic mat routines to unstable training with foam rollers and stability balls, Core Strength for 50+ provides more than 75 exercises that build and maintain strong muscles in the abs, obliques, lower back and butt."

    On page 16, Dr. Knopf writes:

    "I work with many 50-plus folks, and they’re often concerned about their appearance. They’ll spend great amounts of money on hair products, facials, and clothes but spend little or no time on their posture. To better understand posture’s role in how we look, check out a local high school play and see how the actor portrays an old person — all hunched over!

    "If you want to look young, stand tall. If you want to look thinner, stand tall. Core training is all about how you look and feel. Every time I do my core-strengthening exercises, I think about how they’ll help me stand straight and therefore improve my appearance."

    Along with other topics, the book addresses:

  • What is core strength?
  • Where is the core?
  • The benefits of a strong core
  • Core training the right way
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    Make the Pool Your Gym

    by American Senior Fitness Association

    Subtitle: No-Impact Water Workouts for Getting Fit, Building Strength and Rehabbing from Injury
    Copyright: 2012
    Number of pages: 103
    Suggested U.S. retail price: $14.95

    The publisher’s description:

    "Step into the non-impact, total-body benefits of water exercise. Once used primarily for rehabilitation, water exercise has been proven to build strength, improve cardiovascular fitness and burn calories — all without the strain and trauma of land-based activities. This flexible training tool can help you:

  • Improve muscular strength
  • Increase flexibility
  • Enhance cardiovascular fitness
  • Alleviate pain
  • Rehabilitate injuries
  • "With step-by-step instructions and clear photos, Make the Pool Your Gym shows how to create the effective and efficient workout best suited to your needs. Whether you’re a non-swimmer, an elite athlete or someone with a chronic condition, you can make a splash in your fitness level without even getting your hair wet."

    On page 14, Dr. Knopf writes:

    "When performing water workouts, try to keep the majority of movements in the water. Having your arms out of the water will change your heart rate and influence your body mechanics. (When your arms are out of the water, your heart rate becomes artificially higher and doesn’t provide a true representation of your exercise intensity.) More importantly, when your arms are out of the water, you’re not applying any resistance to the upper body. Bottom line: Arm exercises out of the water should be limited."

    The book also provides special aquatic exercise advice for persons with:

  • Arthritis
  • Frozen shoulder
  • Low back pain
  • Hip problems
  • Knee problems
  • Shin splints
  • Ankle/feet problems
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    Kettlebells for 50+

    by American Senior Fitness Association

    Subtitle: Safe and Customized Programs for Building & Toning Every Muscle

    Copyright: 2012
    Number of pages: 127
    Suggested U.S. retail price: $14.95

    The publisher’s description:

    "Stay young with these safe, effective and efficient exercises. Designed to meet the unique needs of active adults, Kettlebells for 50+ presents functional exercises carefully adapted and tested to provide a comprehensive total-body workout. Step-by-step photos and explanatory captions make it easy for anyone from fitness novice to longtime athlete to train smart and stay fit for life. Kettlebells for 50+ offers progressive programs that will:

  • Improve strength
  • Foster core stability
  • Increase hand-eye coordination
  • Boost mind-body awareness
  • Enhance sports performance"
  • On page 13, Dr. Knopf writes:

    "The exercises in Kettlebells for 50+ are practical and functional, and they’ve been tested and selected for the 50+ person based on years of experience. Some have been adapted from their original form to better serve the baby boomer’s body. These movements will provide a complete and comprehensive workout of both the major and minor muscles of the body in a short amount of time. While more kettlebell exercises exist (as you may see in other books or on DVDs), many have been eliminated from this book to offer you the safest kettlebell approach possible."

    Along with overall conditioning programs, the book provides specific training routines for persons who participate in:

  • Baseball/Softball
  • Basketball
  • Golf
  • Kayaking/Paddling
  • Skiing
  • Soccer
  • Surfing
  • Swimming
  • Tennis
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    Time Marches On

    by American Senior Fitness Association

    Below are some philosophical observations compatible with the themes in today’s newsletter:

    "Give thanks for what you are now, and keep fighting for what you want to be tomorrow."

    – Fernanda Miramontes-Landeros

    "Good for the body is the work of the body, and good for the soul is the work of the soul, and good for either is the work of the other."

    – Henry David Thoreau

    "Do what you can, with what you have, where you are."

    – Theodore Roosevelt

    "Enjoy when you can, and endure when you must."

    – Johann Wolfgang von Goethe

    On the bathing-tub of King T’ang the following words were engraved: "If you would one day renovate yourself, do so from day to day. Yea, let there be daily ovation."

    – Confucian Analects

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