Fitness Management

Fitness Management, March 2008

The "Issue" Is Programming

The "solution" is to identify the key ingredients that make up a recipe for success.

Pre-Style vs. Freestyle

Examining the pros and cons of pre-choreographed and freestyle group exercise classes will help you determine which is better for your facility.

Training Clients for a "Tri"

T

he basic tenants of sports training, schedules and techniques are required to create a triathlon training program for clients.

Research Update: Indoor Climbing Gets Serious New standards and certifications for indoor climbing walls and instructors will help to make the sport safer and more successful.
PDF 5.8 MB Download

New York Yoga

New York Yoga, Apr/May 2008
StressWe experience potential stressors throughout our lives. Situations that can create stress are unavoidable. What we can control is how we react to them
Sri Dharma Mittra -- Yoga and Raw Food PioneerFor over 42 years, legendary and humble Yoga Master Sri Dharma Mittra has been promoting a live food diet to students around the world.
Using Yoga to Create Sacred SpaceWhat do the beating of a shaman's drum, the labyrinth at Chartres Cathedral, stone monuments in Ireland, a Hopi medicine wheel, and the ancient art of feng shui have in common? Each in their own way are methods developed by different cultures to create harmony between themselves and their environment.
Awakening the CoreMany students find that once they have a good understanding of the fundamental movements involved in Hatha Yoga, Pilates, or Dance, their instructor will often ask them to "move from their center, or their core".
PDF 1.6 MB Download

What is hyperkalemia?

What is hyperkalemia?
Hyperkalemia is common; it is diagnosed in up to 8% of hospitalized patients in the U.S. Fortunately, most patients have mild hyperkalemia (which is usually well tolerated). However, any condition causing even mild hyperkalemia should be treated to prevent progression into more severe hyperkalemia. Extremely high levels of potassium in the blood (severe hyperkalemia) can lead to cardiac arrest and death. When not recognized and treated properly, severe hyperkalemia results in a mortality rate of about 67%.

Technically, hyperkalemia means an abnormally elevated level of potassium in the blood. The normal potassium level in the blood is 3.5–5.0 milliequivalents per liter (mEq/L). Potassium levels between 5.1 mEq/L to 6.0 mEq/L reflect mild hyperkalemia. Potassium levels of 6.1 mEq/L to 7.0 mEq/L are moderate hyperkalemia, and levels above 7 mEq/L are severe hyperkalemia.

Surviving Tsunamis

Tsunamis (pronounced soo-n?-mees), also known as seismic sea waves (mistakenly called �tidal waves�), are a series of enormous waves created by an underwater disturbance such as an earthquake, landslide, volcanic eruption, or meteorite. A tsunami can move hundreds of miles per hour in the open ocean and smash into land with waves as high as 100 feet or more.

From the area where the tsunami originates, waves travel outward in all directions. Once the wave approaches the shore, it builds in height. The topography of the coastline and the ocean floor will influence the size of the wave. There may be more than one wave and the succeeding one may be larger than the one before. That is why a small tsunami at one beach can be a giant wave a few miles away.

All tsunamis are potentially dangerous, even though they may not damage every coastline they strike. A tsunami can strike anywhere along most of the Indonesia. coastline. The most destructive tsunamis have occurred along the coasts of Sumatra part West, Java part south, bali, and Papua.

Earthquake-induced movement of the ocean floor most often generates tsunamis. If a major earthquake or landslide occurs close to shore, the first wave in a series could reach the beach in a few minutes, even before a warning is issued. Areas are at greater risk if they are less than 25 feet above sea level and within a mile of the shoreline. Drowning is the most common cause of death associated with a tsunami. Tsunami waves and the receding water are very destructive to structures in the run-up zone. Other hazards include flooding, contamination of drinking water, and fires from gas lines or ruptured tanks.

Know the Terms
Familiarize yourself with these terms to help identify a tsunami hazard:
Advisory, An earthquake has occurred in the Pacific basin, which might generate a tsunami.
Watch, A tsunami was or may have been generated, but is at least two hours travel time to the area in Watch status.
Warning, A tsunami was, or may have been generated, which could cause damage; therefore, people in the warned area are strongly advised to evacuate.

Take Protective Measures
During a Tsunami
The following are guidelines for what you should do if a tsunami is likely in your area:
- Turn on your radio to learn if there is a tsunami warning if an earthquake occurs and you are in a coastal area.
- Move inland to higher ground immediately and stay there.

CAUTION - If there is noticeable recession in water away from the shoreline this is nature's tsunami warning and it should be heeded. You should move away immediately.

After a Tsunami
The following are guidelines for the period following a tsunami:
- Stay away from flooded and damaged areas until officials say it is safe to return.
- Stay away from debris in the water; it may pose a safety hazard to boats and people.

Save Yourself - Not Your
to save something from the tsunami that followed.

Mt. Atala was Maullin�s most prosperous merchant. Outside of town, he owned a barn and a plantation of Monterey pine. In town, he owned a pier and at least one large building and also had private quarters in a waterfront warehouse.
Mt. Atala entered this warehouse between the first and second wave of the tsunami that struck Maullin. The warehouse was washed away and his body was never found.

It is unclear what he was trying to save. What is clear is that no possession is worth your life and that it is important to get to higher ground away from the coast and stay there until it is safe to return.

Volcano Survival

Volcano
A volcano is a vent through which molten rock escapes to the earth�s surface. When pressure from gases within the molten rock becomes too great, an eruption occurs. Eruptions can be quiet or explosive. There may be lava flows, flattened landscapes, poisonous gases, and flying rock and ash.
Because of their intense heat, lava flows are great fire hazards. Lava flows destroy everything in their path, but most move slowly enough that people can move out of the way.

Fresh volcanic ash, made of pulverized rock, can be abrasive, acidic, gritty, gassy, and odorous. While not immediately dangerous to most adults, the acidic gas and ash can cause lung damage to small infants, to older adults, and to those suffering from severe respiratory illnesses. Volcanic ash also can damage machinery, including engines and electrical equipment. Ash accumulations mixed with water become heavy and can collapse roofs.

Volcanic eruptions can be accompanied by other natural hazards, including earthquakes, mudflows and flash floods, rock falls and landslides, acid rain, fire, and (under special conditions) tsunamis. Active volcanoes in the U.S. are found mainly in Hawaii, Alaska, and the Pacific Northwest.

Take Protective Measures
Before a Volcanic Eruption
- Add a pair of goggles and disposable breathing mask for each member of the family to your disaster supply kit.
- Stay away from active volcano sites.

During a Volcanic Eruption
The following are guidelines for what to do if a volcano erupts in your area:
- Evacuate immediately from the volcano area to avoid flying debris, hot gases, lateral blast, and lava flow.
- Be aware of mudflows. The danger from a mudflow increases near stream channels and with prolonged heavy rains. Mudflows can move faster than you can walk or run. Look upstream before crossing a bridge, and do not cross the bridge if mudflow is approaching.
- Avoid river valleys and low-lying areas.

Protection from Falling Ash
- Wear long-sleeved shirts and long pants.Use goggles and war eyeglasses instead of contact lenses.
- Use a dust mask or hold a damp cloth over your face to help with breathing.
- Stay away from areas downwind from the volcano to avoid volcanic ash.
- Stay indoors until the ash has settled unless there is a danger of the roof collapsing.
- Close doors, windows, and all ventilation in the house (chimney vents, furnaces, air conditioners, fans, and other vents.
- Clear heavy ash from flat or low-pitched roofs and rain gutters.
- Avoid running car or truck engines. Driving can stir up volcanic ash that can clog engines, damage moving parts, and stall vehicles.
- Avoid driving in heavy ash fall unless absolutely required. If you have to drive, keep speed down to 35 MPH or slower.

After a Volcanic Eruption
Follow the instructions for recovering from a disaster in Part 5.

Knowledge Check
Read the scenario and answer the question. Check your responses with the answer key.

Scenario
About an hour after the eruption of Mount St. Helens, ash began to fall in Yakima, a city in eastern Washington. The ash fall was so extensive and it became so dark that lights were turned on all day. It took 10 weeks to haul away the ash from Yakima�s streets, sidewalks, and roofs. Assume you were a resident of Yakima during this time. What would you need to protect yourself when going outside?

Earthquake Survial Tips

Simply stated, when buildings collapse, the weight of the ceilings falling upon the objects or furniture inside crushes these objects, leaving a space or void next to them. This space is what I call the "triangle of life". The larger the object, the stronger, the less it will compact. The less the object compacts, the larger the void, the greater the probability that the person who is using this void for safety will not be injured. The next time you watch collapsed buildings, on television, count the "triangles" you see formed. They are everywhere. It is the most common shape, you will see, in a collapsed building. They are everywhere.

TIPS PROVIDES:
1) Everyone who simply "ducks and covers" WHEN BUILDINGS COLLAPSE is crushed to death -- Every time, without exception. People who get under objects, like desks or cars, are always crushed.

2) Cats, dogs and babies all naturally often curl up in the fetal position. You should too in an earthquake. It is a natural safety/survival instinct. You can survive in a smaller void. Get next to an object, next to a sofa, next to a large bulky object that will compress slightly but leave a void next to it.

3) Wooden buildings are the safest type of construction to be in during an earthquake. The reason is simple: the wood is flexible and moves with the force of the earthquake. If the wooden building does collapse, large survival voids are created. Also, the wooden building has less concentrated, crushing weight. Brick buildings will break into individual bricks. Bricks will cause many injuries but less squashed bodies than concrete slabs.

4) If you are in bed during the night and an earthquake occurs, simply roll off the bed. A safe void will exist around the bed. Hotels can achieve a much greater survival rate in earthquakes, simply by posting a sign on the back of the door of every room, telling occupants to lie down on the floor, next to the bottom of the bed during an earthquake. 5) If an earthquake happens while you are watching television and you cannot easily escape by getting out the door or window, then lie down and curl up in the fetal position next to a sofa, or large chair.

6) Everybody who gets under a doorway when buildings collapse is killed. How? If you stand under a doorway and the doorjamb falls forward or backward you will be crushed by the ceiling above. If the door jam falls sideways you will be cut in half by the doorway. In either case, you will be killed!

7) Never go to the stairs. The stairs have a different "moment of frequency" (they swing separately from the main part of the building).The stairs and remainder of the building continuously bump into each other until structural failure of the stairs takes place. The people who get on stairs before they fail are chopped up by the stair treads. They are horribly mutilated. Even if the building doesn'tt collapse, stay away from the stairs. The stairs are a likely part of the building to be damaged. Even if the stairs are not collapsed by the earthquake, they may collapse later when overloaded by screaming, fleeing people. They should always be checked for safety, even when the rest of the building is not damaged.

8) Get Near the Outer Walls Of Buildings Or Outside Of Them If Possible - It is much better to be near the outside of the building rather than the interior. The farther inside you are from the outside perimeter of the building the greater the probability that your escape route will be blocked;

9) People inside of their vehicles are crushed when the road above falls in an earthquake and crushes their vehicles; which is exactly what happened with the slabs between the decks of the Nimitz Freeway. The victims of the San Francisco earthquake all stayed inside of their vehicles. They were all killed. They could have easily survived by getting out and sitting or lying next to their vehicles, says the author. Everyone killed would have survived if they had been able to get out of their cars and sit or lie next to them. All the crushed cars had voids 3 feet high next to them, except for the cars that had columns fall directly across them.

10) I discovered, while crawling inside of collapsed newspaper offices and other offices with a lot of paper, that paper does not compact. Large voids are found surrounding stacks of paper.