Monday, May 26, 2014

Mobile Learning for Talent Development: Critical Questions for Learning Leaders by Jennifer Neibert

by Jennifer Neibert

May 5, 2014

“Your learners are already mobile learners. Whether they’re listening to podcasts at the gym or accessing a Lynda.com tutorial about HTML tags while in line for coffee, they are using mobile technologies to learn. In general, giving your learners access to content on-demand allows them to learn when it is most convenient for their schedules. And in terms of effective performance support, mobile technologies are a natural way to provide our learners what they need, when they need it.”

Attention learning leaders: Pause for a quick moment to think about your organization. Are you thriving or are you merely surviving? If you’re thriving, well done! You’ve probably realized that having the right people in the right positions, performing consistently day in and day out, is part of the secret sauce of success. But don’t rest on your laurels—today’s complex learning ecosystem requires that you stay ahead of the curve to manage organizational talent. And if you find your organization on the other side of the curve, merely surviving and doing your best just to stay afloat, take heart in knowing you’re not alone.

Although there are many elements involved in fostering ongoing employee development, we cannot ignore the potential that lies beyond the traditional classroom and outside of a structured eLearning curriculum. And although we know that mobile learning is just one element of the learning ecosystem, it does hold promise for learners to access what they need when they need it. So then, for those times when mobile learning is the perfect complement to your existing learning and talent-development strategies, how can you take full advantage of its possibilities?

First, let’s consider where mobile technologies are making a real impact. Natural examples include outside sales teams and field-service technicians who need access to just-in-time information when they’re on the go. Similarly, healthcare workers who must stay abreast of changes in a turbulent industry, but who rarely have dedicated time for focused learning, would be a natural fit. And over the past few years, even commercial airline pilots and the NFL have realized the benefits of using tablets. For learning leaders, consider the following questions:

What are the critical positions in your organization? What competencies do they require?What talent is available to meet your needs—internal and external?What learning and development opportunities exist to prepare individuals to move into those critical positions? How would mobile learning improve the status quo and add value to your organization?

According to the Pew Internet Project (January 2014), 90 percent of American adults have a cell phone, 58 percent have a smartphone, and 42 percent own a tablet computer. The same research shows that nearly 90 percent of the smartphone users have used their devices to access some sort of just-in-time information, be it to solve a problem, settle an argument, or get help in an emergency. Globally, Cisco reports that mobile devices and connections increased from 6.5 billion in 2012 to 7 billion in 2013; and this number will easily surpass the global human population in the next year or two. More often than not, these same individuals are bringing these same devices into the workplace. But, perhaps surprisingly, only about 30 percent of respondents to a recent eLearning Guild survey reported using mobile phones or smartphones for learning in their organizations. So what does all of this really mean for learning leaders tasked with developing a learning and talent management strategy?

Begin with yourself—how do you use your own mobile device(s)?Now, looking to the enterprise—where would mobile learning or mobile support increase capacity, address problems, or create new opportunities for learning?How are you using LMSs and other learning-related data within your organization? What is your organization’s BYOD (bring your own device) policy? How does this impact the way forward?

As businesses and organizations become more interconnected, more social, and more global, it becomes increasingly important to know how your organizational culture might adapt to changes within your learning architecture. Is your learning culture evolutionary in nature, where changes happen gradually over time? Or are you able to withstand revolutionary change, with a 180 degree shift in perspective? As a learning leader, you must know to what extent you can leverage your existing culture when the time comes to chart a new path forward. In the meantime, think about the following:

What is your organization’s learning culture?How can your culture support continuous learning and development as part of your overall talent-management strategy?What level of responsibility do individual employees have for their own development within your learning culture?If you want to give mobile learning a go, where can your learning culture support a low-risk trial? (Think post-training checklists, new-hire orientation messages, ePubs for regulatory details, short instructional videos, etc.)What other stakeholders would you need to involve? How willing, or not, are others to make a change?How will you ensure mobile learning or mobile support initiatives align with and support your organizational culture?

Your learners are already mobile learners. Whether they’re listening to podcasts at the gym or accessing a Lynda.com tutorial about HTML tags while in line for coffee, they are using mobile technologies to learn. In general, giving your learners access to on-demand content allows them to learn when it is most convenient for their schedules. And in terms of effective performance support, mobile technologies are a natural way to provide our learners what they need, when they need it. However, the dizzying array of devices, platforms, terms, vendors, and the like can be a serious impediment to even exploring the mobile-learning landscape. And if your organization prevents employees from bringing their own devices to work (and yes, those policies do exist for some), then mobile learning is probably not the most realistic solution.

As you explore opportunities to provide continuous development to your employees across multiple platforms, remember that your primary challenge is to attract and develop the best mix of talent to support your organization’s goals. And then, even with the inevitable budget, security, or integration constraints, know that mobile technologies give your organization the opportunity to provide the exact information to your employees at the exact moment they need it.

Be sure to check out the great sessions in San Diego, June 24-26, 2014, especially designed for leaders like you at The eLearning Guild's mLearnCon 2014, the leading mobile learning conference and expo. Featured sessions on the state of mLearning today and the directions mLearning is moving towards tomorrow, together with the new Mobile Foundations program (included as part of your conference registration), will give you comprehensive guidance for defining your mobile learning strategy and for connecting to business results. And we've added mLearning DemoFest to show you mobile learning solutions that your colleagues have already executed in a wide variety of organizations!

Topics Covered

Globalization, Management, Mobile Learning, Performance Support, Training Strategies


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Sunday, May 25, 2014

Discover the three major lessons of successful program implementation

Human Kinetics Publishers, Inc.

Program leaders identified three major lessons that will assist with future implementation of similar programming: (1) use technology to automate administrative components of the program; (2) cultivate community partnerships and leverage existing partnerships to enhance program success; and (3) introduce gradually and progress mindfully.

The first year of ChooseWell LiveWell was entirely "paper-based." The wellness program manager and SPPS wellness champions administered program registration, materials, and communications manually. The administrative burden placed on these individuals detracted from their ability to focus on motivating and coaching employees and limited the scope of the program’s reach. The development and launch of the district wellness website enabled program staff and volunteers to focus their roles on health promotion. The website helped broaden the reach of the program by facilitating 24/7 access to program information, registration, and materials.

Another key lesson was to form partnerships whenever possible. By design, ChooseWell LiveWell was created as a partnership between a local health services organization and a community school district. Annual meetings among leaders from both institutions have helped to facilitate communication and ensure that programming is informed by the latest evidence and industry knowledge and meets the needs of the population. The success of the program also can be attributed to partnerships within the school district. In the first three years of the program, ChooseWell LiveWell staff partnered with staff who worked on student-focused wellness efforts. The program leveraged the existing network of wellness champions from the Steps grant, as well as Minnesota’s Statewide Health Improvement Program, to partner and promote program options available to employees throughout the district.

ChooseWell LiveWell was developed at a gradual pace, and monitoring and evaluation were used to inform program changes from year to year. Program expansion was mindful and deliberate, taking into account the needs of the employee population and the latest evidence-based interventions.

An advisory group consisting of program staff and leaders from both the school district and HealthPartners convenes annually to evaluate and assess the effectiveness of the program. The group’s meetings include a program overview and discussions about the number of sites involved, available program options, and population-level health indicators from the health assessment. The discussions have informed annual program planning and staffing and provide an opportunity for leaders within the school district and HealthPartners to share ideas and discuss planning for the coming year and strategy going forward.

Central to evaluation of the ChooseWell LiveWell program is the employee health assessment offered each fall. Developed by HealthPartners, the health assessment contains a cross section of scientifically validated questions and medically approved algorithms that can accurately predict a person’s likelihood of developing diabetes or heart disease in the next two to three years. It includes a series of questions in several areas: personal demographics and health history, self-care, women’s health, nutrition, physical activity, alcohol and tobacco, safety, and readiness to change. The health assessment is predictive of health care costs and worker productivity indicators and has been a key instrument for the documentation of the program’s impact on health and costs over time.

Annual reports are generated based on health assessment information, including summary health scores. The summary health scores allow for tracking of population health over time and are used to estimate the impact of the program on cost-related outcomes, such as estimated health care cost savings over time. In general, these indicators have shown a progressive improvement in overall population health, resulting in cost savings. In year 5 of the program, HealthPartners estimated cumulative four-year (2005-2006 through 2008-2009) health care cost savings of $632 per participant (or $158 per participant per year), based on the improvements in summary health scores. Additionally, a group of 1,942 unique individuals who participated in the program for all 5 program years, from 2005 to 2010, experienced statistically significant improvements in physical activity.

Tables 25.3 and 25.4 display the descriptive characteristics, key physical activity indicators, and aggregate improvement over time among a unique cohort of 1,942 participants who participated in the first five years of the ChooseWell LiveWell program.

The ChooseWell LiveWell program could be replicated in a variety of employer settings. The wellness website enabled easy communication and access to employees across the many sites in the school district. This program feature would serve employer populations in all sectors well, including small and medium-sized employers, and especially those with offices in many different locations.

The core ChooseWell LiveWell program components - annual employee health assessment with personalized feedback, a variety of program options, incentives for participation and effective communications - have been demonstrated to be effective in other industries. Key to the success of this program was the leadership support from both major program partners as well as the focus on building and optimizing a culture of health within the organization. Future programs should consider the specifics of organizational culture and potential impacts on program implementation. The role of the wellness website, for example, may be less impactful in sectors in which computer access is limited.

Bandura, A. Health promotion from the perspective of social cognitive theory. Psychol. Health 13:623-49.

Burke, L.E., J. Wang, and M.S. Sevick. 2010. Self-monitoring in weight loss: A systematic review of the literature. J. Am. Diet. Assoc. 111:92-102.

Helsel, D.L., J.M. Jakicic, and A.D. Otto. 2007. Comparison of techniques for self monitoring, eating and exercise behaviors on weight loss in a correspondence-based intervention. J. Am. Diet. Assoc. 107:1807-10.

Hogan, B.E., W. Linden, and B. Najarian. 2002. Social support interventions: Do they work? Clin. Psychol. Rev. 22(3):381.

Lindberg, R. 2000. Active living: On the road with the 10,000 steps program. J. Am. Diet. Assoc. 100(8):878-9.

Prochaska, J.O., and W.G. Velicer. 1997. The transtheoretical model of health behavior change. Am. J. Health Promot. 12(1):38-48.

N.P. Pronk. 2008. Designing a multisector approach to health and wellness. In: America’s Health Insurance Plans (AHIP). AHIP innovations in prevention, wellness and risk reduction (pp. 18-21). www.ahip.org/redirect/AHIP_Innovations_Prevention.pdf.

Pronk, N.P., Ed. 2009. ACSM’s Worksite Health Handbook, Second Edition. A Guide to Building Healthy and Productive Companies. Champaign, IL: Human Kinetics.

Pronk, N.P. 2009. Physical activity promotion in business and industry: Evidence, context, and recommendations for a national plan. Journal of Physical Activity and Health 6(Suppl. 2):S220-35.

Pronk, N.P., M. Lowry, M. Maciosek, and J. Gallagher. 2011. The association between health assessment-derived summary health scores and health care costs. J. Occup. Environ. Med. 53(8):872-8.

Thygeson, M.N., J.M. Gallagher, K.K. Cross, and N.P. Pronk. 2009. Employee health at BAE Systems: An employer-health plan partnership approach. In: ACSM’s Worksite Health Handbook: A Guide to Building Healthy and Productive Companies (pp. 318-326). N.P. Pronk, Ed. Champaign, IL: Human Kinetics.

Wantland, D.J., C.J. Portillo, W. Holzemer, R. Slaughter, and E.M. McGhee. 2004. The effectiveness of web-based vs. non-web-based interventions: A meta-analysis of behavioral change outcomes. J. Med. Internet Res. 6(4).




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Program development for cancer patients Current cancer treatments, although increasingly efficacious for improving survival, are toxic in numerous ways and produce negative short- and long-term physiological and psychological effects, including pain, decreased cardiorespiratory capacity, cancer-related fatigue, reduced quality of life, and suppressed immune function (Courneya and Freidenreich 2001). The contribution of regular physical activity to health Research has established the contribution of regular physical activity to key health outcomes, such as obesity prevention and musculoskeletal development, and to educational outcomes, such as attentiveness, cognitive processing, discipline, and academic performance (USDHHS 2008).

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Sample Core Exercises

Reverse Crunch

Lie faceup on the floor with your legs bent. Place the arms and hands across the chest. Your upper back should be slightly off the ground to maintain constant tension on the target muscles. Bring your knees up toward your chest, bending them at a 90-degree angle. Contract your abs to raise your hips up off the floor slightly, raising your legs in the process. Return to the start position, and continue for the desired number of repetitions.

Variation

To increase intensity, place hands behind the head or overhead.

Bird Dog

Assume a quadruped (all-fours) position, chin up, spine in a neutral position. Simultaneously extend your right leg and left arm so they are parallel to the floor. Do not allow the hips to rotate outward. Hold this position for the desired amount of time, and then repeat with the opposite arm and leg. Continue for the desired number of repetitions, alternating sides with each repetition.

Reverse Pendulum

Lie on your back with your arms out to the sides and palms flat on the floor. Keeping your legs straight and feet together, raise your thighs so that they are perpendicular with the ground. Keeping your upper back pressed to the floor, slowly lower your legs directly to the right. Raise your legs back to the start position, and repeat the process on your left. Alternate from side to side for the desired number of repetitions.

Variation

Reverse Pendulum Medicine Ball Twister: Bend your knees and perform the reverse pendulum movement as described. If the movement becomes easy, place a medicine ball between your knees or thighs.


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How do you determine the most appropriate weight for each exercise?

More than the number of repetitions or sets, it is the resistance (or weight) that you use in each exercise that determines the effectiveness of your training. It is important to use a weight that is appropriate for your physical abilities as well as your goals.

In the beginning, it may be difficult to figure out the appropriate weight. Some exercises are too easy while others might seem impossible. You may be uncertain, but this adjustment process is not a waste of your time. It helps you develop something called muscle memory. The difficulties in this selection process arise because it is not natural to have to choose the resistance imposed on your arms.

In nature, muscle work adapts to the weight, not the other way around. For example, when you run, your stride automatically adapts to the difficulty of the terrain. In strength training, the logic is reversed. It is as if you were adapting the terrain to the type of stride you wish to have. You have to get your brain and central nervous system accustomed to this paradox. To make the process even more complex, add to the equation the ever-present desire to handle weights that are too heavy in the hope of skipping steps. To find the right resistance in each exercise, start with light resistance and gradually increase it. The following is an explanation of the process. There are three broad weight zones:

– Zone 1 weights seem light and do not require much
effort to lift.

– Zone 2 weights allow you both to feel your muscles
work and to do the exercise with perfect form.

– Zone 3 weights require you to cheat to lift them, and
they do not allow you to feel your muscles working
well.

The process for selecting resistance begins with a warm-up. A good warm-up will help you calibrate the level of resistance for your arms. You must always start with a light weight.

You should do your first warm-up set with a weight in the middle of zone 1. The second warm-up set should use a weight from the upper part of zone 1. After that, let your goals determine the amount of weight you use.

Goal: Increase the Size of Your Arms

Do three-quarters of your working sets with weights from zone 2, gradually increasing the weight with each set. This increase should take you from the lower part to the upper part of zone 2.

You can do one last set with a weight from the lower part of zone 3. Handling a weight that is a little too heavy prepares the central nervous system for your next workout. This technique, called future work, is for increasing intensity. Do not abuse it or you could injure yourself!

Goal: Increase the Strength of Your Arms for Strength Sports

After you warm up, do your working sets with a weight from the lower part of zone 3. By gradually increasing the weight in each set (pyramid strategy), you will grad-ually reach the upper limit of zone 3.

Goal: Do Cardio Work for Endurance Sports

Do your working sets with weights from the upper part of zone 1 and the lower part of zone 2. There is no grad-ual increase in weight since the goal here is to fight the growing fatigue that happens from doing set after set with little rest time in between.

Goal: Increase Explosiveness and Endurance

Use a weight that reflects the muscular demands necessary for your sport. Two training structures can be used:

1. One workout can be a mix of strength work (with zone 3 weights) followed by cardio work (with weights from upper zone 1 and lower zone 2).

2. Alternatively, one workout could focus solely on power work (in zone 3), and the next workout could be dedicated to cardio (between zones 1 and 2). And of course you will use different weights for each exercise. When you have found the right weight for an exercise, write it down in your workout notebook (see page 26) along with the number of repetitions. The next time you work out, try to do 1 or 2 additional repetitions at the same weight.


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The importance of balance in softball success

Balance

All great hitters say that balance is extremely important in their success. They talk about balance in the stance, stride, and swing. Balance is especially important to singles hitters and contact hitters who must trust their hands, avoid being anxious, and let the ball come into the zone. If the batter is off balance during any part of the swing, she will not have the bat control needed to hit the ball where she wants to hit it. A well-balanced batting stance gives the batter a solid attack foundation. Balance allows the batter to be relaxed and feel confident in her ability to hit any pitch. Proper balance keeps the head still and allows the batter to see the ball more clearly.

Balance is also important in bunting, and any player who strives for a high batting average must be a very good bunter. She must be proficient at bunting for a hit as well as a sacrifice bunt. When bunting, the batter needs to be balanced on the balls of the feet and must not lean forward or backward.

Balance Beam

Purpose Consistent work on the balance beam reinforces muscle memory and helps the player through all phases of the hitting cycle. This drill is a must-have station for every hitting circuit workout.

Execution This drill requires a balance beam (see figure 4.5). The beam is a piece of 2-by-10-inch wood that is cut 4 feet long. The beam needs three support pieces made of 1-foot-long pieces of a 4-by-4-inch post. A support should be placed at each end of the beam, and one should be placed in the middle. Cover the top of the beam with Astroturf or a similar nonslip surface. The batter takes her normal batting position on the beam and takes full swings off of front tosses. The batter completes three sets of 10 repetitions.

Coaching Points The best setup is to have two balance beams in a cage, one for right-handed batters and one for left-handed batters. This way you do not have to move the beam back and forth.

Variation A second use for the balance beam is to help batters learn to avoid overstriding. To reinforce a short compact stride, have the batters set up 1 to 2 inches (2.5 to 5.0 cm) from the end of the board. From this position, if the batter overstrides, she will get feedback really quickly. One college coach we know takes his hitters to the pool, sets them up 1 to 2 inches from the end of the high-dive board, and has them execute dry swings. He swears they are balanced and do not overstride. Although it may work, we do not recommend this approach.

Bouncing Tennis Balls

Purpose In this drill, the batter works on loading and then striding to attack position. The drill enables the batter to work on the timing of these parts of the swing in relation to the ball.

Execution To begin the drill, the coach takes a position in front and 45 degrees to the right of a right-handed batter (opposite for left-handed batters). Standing at an angle from the batter enables the coach to clearly observe the batter’s entire lower body during the hitting process. The coach bounces tennis balls into the correct hitting zone. Bouncing tennis balls are more realistic than tosses because they require the batter to load on the bounce and time her stride to hit the ball as it reaches the optimum contact zone. The batter performs three sets of 10 repetitions.

Coaching Points Balance is important to the loading, striding, and hitting that the batter does in this drill. If the batter is not balanced throughout, this will show immediately, and positive changes can be made. Coaches will quickly see problems such as overstriding, striding open, rolling the front foot, or landing on the front heel. All of these problems seriously affect the batter’s balance and ability to hit for average. The drill also allows the coach to observe the load (or negative) move and to help the batter improve this portion of the swing. Another great benefit of this drill is the immediate feedback. The drill allows the coach to bounce the ball on any plane desired. For instance, if a batter is struggling with pitches that are low and in, the coach can bounce it there. If the batter’s problems are up and away, the coach can bounce it there.

Variation A variation of this drill is the standing toss. From the same position, the coach can toss to the batter at belt level and also observe every action within the hitting cycle. A good strategy is to begin with 20 bouncing tennis balls, which allows the coach to focus on the lower body and provide constructive feedback after each swing. Then switch to the upper-body toss with the same tennis balls from the same 45-degree angle. This enables the coach to observe the entire swing and help the batter make any necessary changes to the upper body.


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Brain Science: Overcoming the Forgetting Curve by Art Kohn

“If your goal is to produce long-term retention, and if your goal is to produce behavior change, then what you do after training is more important than what you do during training.”

In last month’s column we admitted the painful fact that our employees quickly forget most of what they learn. And while forgetting depends on many factors, research shows that, on average, students forget 70 percent of what we teach within 24 hours of the training experience (Figure 1). This is a “dirty secret of training” because while we all know it is true, training organizations spend 60 billion dollars a year on training programs knowing full well that most of that knowledge will quickly disappear.

And we wonder why we do not get a lot of respect.


Figure 1: The forgetting curve, training’s dirty secret

Forgetting is usually an active, adaptive, and even desirable process. After all, most of the things we remember (like where we set our glasses), are only of short-term importance, and after a day or so the brain needs to suppress such time-limited memories in order to free space for information that may be of more immediate value.

The problem is that if you remember, say, 50 things in a day, your brain does not automatically know which of these bits of information will be useful to you in the long run. As a result it sometimes purges the baby right along with the bathwater.

The good news is that while forgetting is a pervasive process, it is not random. In fact, it is possible to signal the brain that a particular piece of information is important and that it should retain it. Professor Henry Roediger and his laboratory at Washington University in St. Louis are doing the pioneering work in this area. Henry is a prolific researcher, one of my personal heroes, and his research provides us with strategies for signaling the brain to retain particular pieces of information.

In brief, Dr. Roediger’s research shows that when you force a learner to recall information in the hours and days after training, then they are much, much more likely to retain that information in the long run. Let’s look at a couple of experiments that illustrate this point.

In the first, study, students studied a series of pictures and were told to remember as many of them as possible. Afterward, they let one group leave the lab while they gave a second group a brief booster quiz during which they simply wrote down as many pictures as they could recall; they gave a third group three successive opportunities to recall the pictures. Note that they did not give these latter two groups any additional study time—they simply asked them to recall the photos. One week later, all of the students returned to the lab for a comprehensive recall test. As you can see in Figure 2, the opportunity to recall the pictures immediately after the training significantly increased the chances that they remembered the information a week later.


Figure 2: The opportunity to recall pictures immediately after training significantly increased the chances that they remembered the information a week later 

A clever researcher might criticize this experiment by pointing out that the students who took the practice tests had, in effect, more study time and this caused them to recall more pictures. To address this concern, Dr. Roediger conducted another experiment where a group of students read essays on science topics. Afterward, half of the students had a chance to reread the text and half of the students spent about the same amount of time answering a series of booster questions that asked them to recall material from the passages.

Several days later, the researchers gave all of the students an exam over the materials. The results showed that those students who read the material and took a booster quiz did significantly better than those students who read and then reread the material. This was true when they conducted the exam two days after studying and even truer when they did the exam one week after studying (see Figure 3).


Figure 3: More evidence that when you force a learner to recall information in the hours and days after training they are far more likely to retain that information in the long run

These two experiments, along with perhaps two hundred more dating back to 1909, clearly demonstrate that opportunities to recall information in the days and weeks after training dramatically improve the long-term retention of material.

Why do booster opportunities cause the brain to retain information? One explanation, based on the idea mentioned above, is that your brain wants to retain information that is useful to you and purge information that is not. And so, if you happen to call that information into your mind in the hours and days after training, your brain tags that information as important and is more likely to retain it. If you use it, you won’t lose it!

So what do these results mean for corporate and industrial training? In short, if you provide your learners with booster events in the hours and days after training you can reshape their forgetting curve. For example, if you provide employees with a leadership seminar on Monday, you can expect that most of this information will be lost within a week. However, if you provide a booster event, such as a multiple-choice questionnaire, it causes the learner to recall the information, which will reset the learner’s forgetting curve (see Figure 4). Furthermore, strategically providing a series of these booster events will reset the forgetting curve each time and will maximize long-term retrieval (Figure 5).


Figure 4: A booster event “re-sets” a learner’s forgetting curve


Figure 5: A series of booster events maximizes long-term retrieval

An important note here is that these booster events improve retention for the entire learning experience, and not just for the particular topics in the quiz question. This “halo effect” means that just a few booster experiences can enhance the retention of the entire training session.

Booster training provides an amazing opportunity to enhance the ROI of our training programs. Let’s take our heads out of the sand and not allow the forgetting curve to flush away 70 percent of our training. We can do better.

So here is a mantra to yell over the top of your cubicle. If your goal is to produce long-term retention, and if your goal is to produce behavior change, then what you do after training is more important than what you do during training. If you do nothing, people will forget most of your training. However, if you provide them with a series of booster experiences, you will signal the learner’s brain that that particular information is important and, in turn, they will be far more likely to remember it.

The details of boostering matter a lot, and next month we will look at the optimal ways to author and deliver them. See you then.

Dr. Henry Roediger is one of the masters of memory research, and if you have a serious interest in this discipline, here are some more resources to explore:

This is the website for Dr. Roediger’s laboratory at the Washington University in St. Louis.

These two articles, “Benefits of Testing Memory. Best Practices and Boundary Conditions,” and “The Power of Testing Memory” provide the research foundation that will help you understand the forgetting curve and how you can cope with it.

Finally, by the time you read this article, Dr. Roediger will have released his new book entitled Make It Stick: The Science of Successful Learning. It is awesome.


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Dumbbell Complexes

Human Kinetics Publishers, Inc.

Dumbbell Complexes

Many of the following dumbbell complexes emphasize unilateral exercises, which, as discussed previously, automatically activate the core musculature in order to maintain your posture and body position to control the offset load. In addition, unilateral strength training exercises also ensure that both sides of the body get equal work. This is valuable because it’s not uncommon for one side to be stronger than the other. With one-sided exercises, your weak side is forced to work and improve its strength relative to the other side.

Uppercut ¦ Squat to Romanian Deadlift ¦ Freestanding One-Arm Row

1 Uppercut

Stand tall with your feet roughly shoulder-width apart while holding a dumbbell in front of each shoulder (see figure a). Press one dumbbell into the air as you rotate to the opposite side (see figure b). Reverse the motion and press while rotating to the other side. To better allow your hips to rotate in this exercise, allow your heel to come off the ground as you turn.

2 Squat to Romanian Deadlift

Stand tall with your feet hip-width apart and your toes pointed straight ahead. Hold a dumbbell in each hand at your sides by your hips (see figure c). Perform a squat by bending your knees and sitting back at your hips (see figure d). Go as low as you can possibly go without allowing your lower back to round out. As you squat, be sure that you do not allow your heels to come off the ground or your knees to come together toward the midline. Stand tall again and bring the dumbbells in front of your thighs (see figure e). Keep your back straight, hinge at your hips and bend forward toward the floor, keeping your knees bent at roughly a 15- to 20-angle (see figure f). As you hinge forward, drive your hips backward and do not allow your back to round out. Once your torso is roughly parallel to the floor, drive your hips forward toward the dumbbells, reversing the motion to stand tall again.

Note: After you finish all of your squat to Romanian deadlifts, place one dumbbell on the floor to set up to perform the next exercise, freestanding one-arm row.

3 Freestanding One-Arm Row

Assume a split-stance position, with your right leg in front of your left leg with both knees slightly bent, and hold a dumbbell with your left hand. Hinge at your hips, keeping your back straight so that your torso becomes parallel with the floor (see figure g). Perform a row, pulling the dumbbell toward your body without rotating the shoulders or hips, making sure to pull your scapula toward your spine in a controlled manner as your arm moves into your body (see figure h). Be sure to maintain a stable spinal position, keeping your back straight throughout the exercise. Slowly lower the dumbbell toward the floor without letting it touch the floor. Repeat on the other side.




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Saturday, May 24, 2014

Training advice from the world’s best running coach

Get in the best shape of your running career with the help of Daniels’ Running Formula, the book that Runner’s World magazine calls the best training book. Premier running coach Jack Daniels provides you with his legendary VDOT formula to guide you through training at exactly the right intensity to run stronger, longer, and faster.

Choose a program to get in shape, target a race program, or regain conditioning after layoff or injury. Train for competition with programs for 800 meters, 1500 meters to 2 miles, cross country races, 5K to 10K, 15K to 30K, and marathon events. Each program incorporates training intensities to help you build endurance, strength, and speed. With Daniels’ Running Formula, you’ll track the time you spend at each level, train more efficiently, and optimize results.

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Reduce Your Stress: Visual Mapping Guides Content Conversion and Repurposing by Brandi Krause

“It is very beneficial to visually map out the existing course and the conversion requirements to increase the effectiveness and organization of the process (and to reduce the designer’s frustration levels).”

Arguments and concerns such as budgetary restrictions, resource constraints, and business priorities may make it impractical to start from scratch on every project. Frequently, training specialists, instructional designers, and media specialists receive requests or directions from their managers or their customers to use existing content and existing course assets when creating a new product or making enhancements to existing assets. This can seem daunting, but it need not be so.

Seventy percent of my instructional-design projects require rebuilding courses from one modality and one specific purpose to a different type of modality, purpose, and audience. This tip will explain my process for approaching these projects.

Most of my update projects involve conversion of content from a retail product to an academic product. Our retail products are primarily self-led and involve one assessment at the end of the course for a certain number of continuing education credits (CEUs). Retail products typically include two major element types (modules and conclusions) and several sub-elements, specifically:

Modules PDF Text One presentationOne 10-question review quizCourse conclusion One practice examOne final exam (must be passed with a score of 70 percent for CEU achievement)

Academic products have more depth and must meet different specifications. Typically, these courses are for secondary, vocational, or higher education institutions. They have standard requirements, contact-hour requirements, and a need to include more experience; additionally, they need to have flexible delivery modalities for individual schools.

In both cases, retail and academic, the content may be in the form of various physical or digital media. At the start of the conversion process, the media are not a consideration, only the instructional nature of the content.

To achieve the transition, one of the first steps in my conversion process is to identify or “map” what exists currently in the retail product compared to what must appear in the academic product. In the example for this article (Figure 1), I have used a simple template to map the existing items in Module One of a typical retail product. The template can be a form on paper, or a spreadsheet or table in an online document.

Figure 1: Mapping from a retail product to an academic product

Module One has one hour and five minutes of student contact (gray highlighted line) in its retail form. The revised (academic) course must provide five hours per instructional module. The template allows a designer to visually map out and provide brief details for the items that will need to be added to the module in its academic form.

Here are some of the considerations that we need to incorporate in the academic version of this course:

Contact hours (five)Learning strategy for in-person, hybrid, or online deliveryEase of use for instructorsResources for students Development of conceptsFormative and summative assessment opportunitiesWhat we need to create How can we create it cost effectively and support the learning strategy?

The second section in the template (marked with the blue fill in the header row) shows the original outline of Module One. The third section (marked with purple fill in the header) indicates the revised Module One. The red text in the third section identifies the additional assets needed to meet the academic requirements; the third section also indicates the time, delivery requirements, and notes about the resources. 

As mentioned, this is the first step of this process. The objective is simply to identify the goal and requirements, and the template helps to visually outline and organize these specifications. After each module has been successfully mapped (Figure 1 shows one module only), the next step is to identify more specific requirements for each asset. For example, the best text for this particular course should read at an eighth grade level and have corresponding outlines to the text. The asset requirements become more specific in the second step of the process. 

It is very beneficial to visually map out the existing course and the conversion requirements to increase the effectiveness and organization of the process (and to reduce the designer’s frustration levels).

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Sunday, May 18, 2014

The Fundamental Apparatus Program

Roll-Down

Pelvic Curl (Mat)

Spine Twist - Supine (Mat)

Chest Lift (Mat)

Chest Lift With Rotation (Mat)

Parallel Heels (Reformer)

Parallel Toes (Reformer)

V-Position Toes (Reformer)

Open V-Position Heels (Reformer)

Open V-Position Toes (Reformer)

Calf Raise (Reformer)

Prance (Reformer)

Single-Leg Heel (Reformer)

Single-Leg Toes (Reformer)

Hundred Prep (Reformer)

Frog (Reformer)

Hip Circle Down (Reformer)

Hip Circle Up (Reformer)

Opening (Reformer)

Bottom Lift (Reformer)

Standing Lunge (Reformer)

Scooter (Reformer)

Shoulder Extension - Supine (Reformer) or Shoulder Extension (Ped-a-Pul)

Shoulder Adduction - Supine (Reformer) or Shoulder Adduction (Ped-a-Pul)

Arm Circle Up - Supine (Reformer) or Arm Circle Up (Ped-a-Pul)

Triceps - Supine (Reformer) or Triceps (Ped-a-Pul)

Above Knees - Seated (Magic Circle)

Knees Bent - Prone (Magic Circle)

Side Over (Wunda Chair) or (Step Barrel)

Basic Swan (Wunda Chair) or Swan (Step Barrel)

Roll-Down


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