Lester Julian McRae11410 LPO WayRutgers, the State University of New JerseyNew Brunswick, NJ 08901-0714

April 22, 2012

David A. Feigley, Ph.DDepartment Chair of Exercise Science and Sports Studies Rutgers, the State University of New Jersey70 Lipman DriveNew Brunswick, NJ 08901-8714

Re: Protecting Rutgers University Students from Exercise Abuse

Dear Dr. Feigley,

I would like to thank you for attending my presentation on April 9, 2012, regarding the dangers of exercise abuse at Rutgers University. I am sending you a proposal attached to this letter explaining why students are affected by exercise abuse and possible ways to lessen this problem.

Many Rutgers students use the fitness centers every day to exercise and obtain personal physical goals as they try to live a healthy lifestyle. Not every one of these students knows the right ways to exercise and that other decisions they make outside of the fitness center affect their bodies. Without this awareness, students are at risk of injuries either by over exercising, not exercising in a proper manner, or by neglecting to treat their bodies in a positive fashion. Students do not always seek advice or help on these matters and sometimes do not know the signs of when to start or stop. Through research, I have found that posters and instructional videos are effective approaches for increasing awareness and increasing safety not only in the fitness centers, but everywhere else at Rutgers.

I understand that you are the chair of the Exercise Science and Sports Studies Department at Rutgers, and assume that you are constantly looking for ways to make this university a healthier and safer place for students to exercise and get involved in countless other physical activities. After seeing the success you have obtained with training volunteers in a safety training course to be youth coaches in the Youth Sports Research Council, I presumed you would be looking for other ways to continue the pursuit for a safer environment for students at Rutgers. My attached proposal outlines resolutions to the problems in detail. If you wish to contact me, I can be reached at 908-577-2957, or by email, ljm158@scarletmail.rutgers.edu. I want to thank you for attending my presentation and your interest in the issue.

Sincerely,

Lester Julian McRae

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Core FitnessProtecting Rutgers University Students from the dangers of exercise abuse

Submitted by:Lester Julian McRae

Submitted to:David A. Feigley, Ph.D

Department Chair of Exercise Science and Sports StudiesRutgers, the State University of New Jersey

Loree Gymnasium, Room 10770 Lipman Drive

New Brunswick, NJ 08901-8714

Submitted on:April 2, 2012

Prepared for:Scientific and Technical Writing

355:302:17Donald Dow

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ABSTRACT

Several young adults like the idea of having the ultimate physique to display or simply want to live a healthy lifestyle. Rutgers students are some of these young adults that have this goal in mind and some do not stop at anything until they achieve it. A problem arises when students fail to realize that they may be doing more harm than good to themselves. Exercising without the appropriate amount of rest and nutrition makes the body weaker, rather than stronger. Students may think they are getting enough of the two and fail to realize the signs of when they are not. Simple reminders or signs while exercising can prevent injury, physical regression, and possible health issues in the future.

I have studied current models of safety education to generate an idea of how to increase the awareness of living a healthy lifestyle for college students. I have found that posters and instructional videos are accurate ways to raise awareness on safety issues. This awareness campaign will be the first step in creating the health and fitness club, Core Fitness. This club will be innovative as it will educate the students of Rutgers through informative websites, flyers, posters, videos, events, and interactive activities on the correct ways to live a healthy lifestyle. Informative advice concerning the right amount of sleep, necessary nutrition, and injury prevention will be made available to students in an easier fashion. This will also encourage students to join this club and create future ideas of how to further create a safer environment at Rutgers University.

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TABLE OF CONTENTS

Abstract………………………………………………………………………………...i

Table of Contents……………………………………………………………………...ii

Table of Figures………………………………………………………………………iii

Introduction………………………………………………………………………………………1

Literature Review………………………………………………………………………………...4

Effectiveness of a Marketing Campaign on a University Campus……………4

Safety Instructional Videos…………………………………………………......4

Plan……………………………………………………………………………………………….5

Core Fitness…………………………………………………………………....5

Marketing……………………………………………………………………...6

Events…………………………………………………………………………6

Outcomes……………………………………………………………………...7

Funding……………………………………………………………………......7

Budget……………………………………………………………………………………………..8

Discussion………………………………………………………………………………………...9

References……………………………………………………………………………………….10

Appendix………………………………………………………………………………………...12

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TABLE OF FIGURES

Figure 1. Hours of Sleep for College Students……………………………………………………1

Figure 2. Alcohol Consumption Marketing……………………………………………………….4

Figure 3. Core Fitness……………………………………………………………………………..5

Figure 4. Did You Know?...............................................................................................................6

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INTRODUCTION

Rutgers University has 39,950 students that attend the New Brunswick campus (Rutgers, the State University of New Jersey, 2012). A majority of these students exercise at one of the four fitness centers at least a few times a week. According to a study done by Ohio State, 48% of college students exercise in some shape or form at least once a week (College Parents of America, 2011). The students each exercise for their own personal reasons, whether the goal is to fight obesity or obtain the ultimate physique. As college students, the human body is still maturing so adequate amounts of rest and nutrition are still necessary. However, the college life does not permit enough time to exercise and receive the right amounts of rest and nutrition. As a result, students will compensate for the benefits lost in the lack of rest and nutrition with the idea that overtraining will help achieve their personal body goals. Overtraining can further lead to health issues and injuries. 64 % of female runners and 66 % of male runners have experienced overtraining (Stevenson, 2012). Students need to know the dangers of exercising with a lack of nutrition and rest, how to prevent injuries, and the correct ways to live a healthy lifestyle. The creation of the Core Fitness & Health group on campus will raise awareness about rest, nutrition, and injuries through a marketing campaign that includes effective posters and instructional videos. RestCollege students have become known as the most sleep deprived people in our country. There never seems to be enough hours in the day to get everything done (Figure 1). Only 11% of college students get quality sleep (College Tidbits, 2012). Nine hours of sleep is the recommended amount of sleep for college students and 68% of students reported sleeping 6 to 7 hours a night and 20% reported sleeping 5 hours or less a night (Zhu, 2012).

Exercising makes sleep even more imperative. Having a stronger physical body should make a person stronger, happier, and even hungrier at times. But if a lack of sleep is continuously followed after lifting or running, all of that work and effort goes straight down the drain. The person will not only see diminishing returns, but also changes in others parts of his or her

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6 -7 hours 5 hours or less8-9 hours

Hours of Sleep for College Students

Figure 1

68%20%

12%

lifestyle. Overtraining syndrome is defined by its symptoms: changes in mood, altered appetite and sleep patterns, perhaps a series of colds, and a decline in performance. The only way to break the cycle, is to rest (Hobson, 2007). The body needs time to recuperate after being under a lot of stress. If the body becomes stressed out, the person will become stressed out as well. This could lead to other problems outside of exercising that may include academic performance. Inconsistent sleep schedules were consistent with behavioral difficulties (Biggs, Lushington, Van Den Huevel, Martin, & Kennedy, 2009). Students that are deprived of sleep will have a harder time trying to work out and work hard.

A lack of sleep increases the risk of injury. Carelessness and unnecessary accidents are avoided when the proper amount of rest is obtained (Zhu, 2012). When exercising, whether running or lifting weights, a lack of alertness can lead you to trip on a treadmill or drop a weight on any part of the body. Those injuries are the ones that can easily be avoided with rest. Besides injuries, rest gives the body time to repair itself and become stronger. Even though a person exerts all of his or her energy when working out, the body performs most of the work outside of the fitness center during rest. The body becomes stronger, decreases the amount of pain felt in joints and muscles, and repairs damage.

NutritionCollege students have been known to eat unhealthy food since they no longer live at home. The only concern is satisfying the hunger instead of eating the right thing. Students eat unhealthy foods and still expect to build the ultimate physique. There is a correlation between eating healthy food and an increase in physical activity (Perry, De Ayala, Lebow, & Hayden, 2008). Students should be advised as to what they should eat to achieve their physical goals. A lack of eating does not provide the fuel the body needs to build stronger bones and muscle. Without this fuel, if the body is put under enough stress, a simple injury can occur. When it comes to losing weight or gaining muscle, nutrition is 70% of the effort (Valle, 2012).

Only 7.8 % of students actually receive the recommended 5 servings of fruits and vegetables a day and 75 % of students do not eat the three recommended meals per day in breakfast, lunch, and dinner (Valle, 2012). Some students do not understand how important it is to eat the necessary amounts of fruits and vegetables. Fast foods will make people sluggish and does not provide energy the body needs to exercise. Healthy foods give the body vitamins and minerals to stay alert and aware mentally and physically. Students need a reminder while working out that tells them how and when to eat the right way. 97% of Arizona State University students believe it is healthy to eat a healthy diet but only 60% of the students are in a healthy weight range (Arizona State University, 2012). Many students know that eating healthy is the right way to go but some of the others need to be encouraged or pushed into the right direction.

InjuriesThe main function of human bones is support and protection. The stress put on bones during workouts help strengthen them. But overworking, on the other hand, can weaken them. Many injuries to skeletal muscles happen during intensive workouts where the body is being pushed too far. Overuse injuries occur when an area of the body is exposed to excessive stress over a period of time without sufficient rest and time to repair. Excessive exercise can cause hormonal changes that weaken bones. Combined with extreme physical strain, this can lead to stress

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fractures (Reece, 2007). Most people think they can lift more than they can which puts the stress on the body. The problem is that many do not take the hint when parts of their body start to feel sore or strained and end up lifting more and more. As a result, they end up seriously injuring themselves. For example, the inflammation in a swollen ankle is the body’s way of telling a person to stay off of his or her feet for a while. If the person decides to continue to run or put weight on the ankle, it could lead to a serious injury.

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LITERATURE REVIEW

Effectiveness of a Marketing Campaign on a University CampusSocial campaigns have been used on many college campuses to raise awareness on many issues. At a university in Texas, an alcohol consumption marketing campaign was launched to study the efficiency of a poster campaign at a mid-size university (Figure 2). The posters were designed to increase awareness of preventing alcohol related automobile accidents by preventing friends from driving while intoxicated. Posters were displayed across the campus from fall 2004 to spring 2005. Of the 447 students that responded to the questionnaire, 51% noticed the posters, 41% read the content of the poster, 23% encouraged their friends not to drink and drive, and 67% of the students felt the poster was an effective alcohol awareness strategy. Poster design is significant in the development of campaign programs as people learn from things they can read (Bass & Keathley, 2012). Poster design would be the first step in the Core Fitness marketing plan to raise awareness of the dangers of exercise abuse at Rutgers University.

Students who noticed the posters

Students who read the posters

Students who encouraged friends not to drink and drive

Students who felt campaign was effective

Total

0 50 100 150 200 250 300 350 400 450

67%

23%

41%

51%

Alcohol Consumption Marketing Effi-ciency

Figure 2

Safety Instructional VideosThe National Institute for Occupational Safety and Health (NIOSH) created an occupational curriculum in the United States. The curriculum consisted of modules, student handouts, powerpoint presentations, instructional videos, and interactive exercises. Each of these helps raise awareness and equip students to become partners in workplace safety and health. These teaching techniques were effective in helping these students recognize workplace hazards, deal with emergencies, understand their rights and responsibilities, and empower them in communication with their employer in workplace safety (National Institute for Occupational Safety and Health, 2007). If an effort is put forward to spread awareness of any problem, any amount of people can be reached in some way or form. An instructional ski video has proven to be effective in reducing injuries among downhill skiers (Hart, 2008). Some people do not respond well to being forced to read an informative paper or packet. A video is more innovative and interesting to some minds. Instructional videos will provide awareness of the signs to look out for when exercising. It will also help promote a healthy lifestyle by providing videos of the right nutrition to receive.

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PLAN

With the problem clearly existing in awareness, the objective is to find a way to actively educate students on exercise abuse. Research of an alcohol consumption marketing campaign on a college campus has proven to be an effective approach at educating students (Bass & Keathley, 2012). Posters would be a great way to start as the designs and colors are attention grabbers. Healthy facts and advice will provide the message on the posters dispersed at all 5 campuses at Rutgers University. Instructional videos will be the next stop in the process to target the students that are not drawn to posters. Research of a teaching curriculum at the National Institute for Occupational Safety and Health has shown that instructional videos are effective in helping people recognize safety hazards, violations, and responsibilities (National Institute for Occupational Safety and Health, 2007). Since instructional videos can reduce injuries among downhill skiers, it should be helpful in decreasing injuries in the fitness center and helpful in promoting a healthy lifestyle (Hart, 2008).

Core FitnessThe first step in raising exercise abuse awareness at Rutgers is the creation of a non-profit student organization called, Core Fitness (Figure 3). The group will start with a few of my friends along with myself. We would hope to increase the member size of this group by marketing at freshman orientation, setting up a table at the student fair, and by posting flyers to join us at group meetings. By marketing the group at freshman orientation, we are ensuring the longevity of the group for years to come. The next step would be to create a website where students can contact us and search for information. The website can be built on yahoo web hosting and maintained by the members of Core Fitness. It will include tips and advice on nutrition, rest, injuries, and healthy weight loss that would be included on the posters and instructional videos. Each instructional video would be uploaded to the website and there will be an option for students to subscribe to the site for emails and updates about group meetings, discussions, plans, and recently found health information. Core Fitness will start out with 10 members and each one will receive a Core Fitness T-shirt.

MarketingThe posters for our awareness campaign will be designed by members of the group. Posters would be made on a computer application, printed out on poster paper, and then laminated to last for a long time (Figure 4). Each fitness center will have 8 posters ranging on a variety of topics including nutrition, rest, injuries, and weight loss. Instructional videos will be scripted, directed,

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Figure 3

edited, and acted out by group members. It will include skits of stretching techniques and bodybuilding exercises. The videos will also be played on RUTV for students who work out in their rooms.

EventsWe will invite students out once a semester for a day of fitness where we will have

interactive activities that will educate students on how to actively exercise. The event will be held outside on the grass where there is a sufficient amount of room for the attendees to stretch, run, go through an obstacle course, and play a wide range of sports and activitie. We will also film these events and include them in the instructional videos. Advertising spaces for the events will be bought in the Daily Targum newspaper. Additional flyers will also be placed all over campus. The events will provide healthy fruit to eat and music. Boxes of fruit such as apples, oranges, bananas, and pears along with water will be offered. A DJ will be hired to play music and keep the attendees involved. This event is to encourage students to get out and active. It will help raise awareness by showing proper stretching techniques and demonstrating how a person can exercise effectively without weights. Pictures and videos of the events will be uploaded to the website.

FundingWe will fund this plan through fundraisers and donations from students. With your help as the chair of the Exercise Science and Sports Studies department, we can get even seek donations from Rutgers and other sources. This marketing campaign is beneficial for Rutgers students and it can only help rather than harm. Rutgers should not have a problem in helping to promote a healthy lifestyle to their students.

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Figure 4

BUDGET

Posters

Poster Lamination (12.00 x 32) = 384.00

Paper, Pens, Supplies & Etc = 100.00

Flyers (Once a semester)

Flyer (400 x 0.50) x 2 = 400.00

Newspaper (Once a semester)

Newspaper Ads (70 x 2) = 140.00

Instructional Video

Camera = 800.00

Video Camera = 895.00

Website

Yahoo Web Hosting = 300.00

T-Shirts

Core Fitness Shirts (8.00 x 10 members) = 80.00

Events (Once a semester)

Microphone = 60.00

Food (100 x 2) = 200.00

Music (200 x 2) = 200.00

Total = $3559.00

This budget is the estimated expenses for beginning the marketing campaign during the first year. Some expenses will change year by year.

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DISCUSSION

Core fitness will be an effective marketing campaign to raise awareness at Rutgers. It will help students live a healthy lifestyle. College students who exercise at least 20 minutes 7 days a week have higher GPA’s than those who are sedentary (Rushlow, 2011). Students should be encouraged to exercise the right way as it will help restore confidence and raise self-esteem. Short sleepers who slept for 6 or fewer hours had an average GPA of 2.74 compared to long sleepers who slept for 9 or more hours had an average GPA of 3.24 (College Tidbits, 2012). This plan is not only beneficial for students but also for Rutgers. Rutgers would look even better than it already is if the average GPA rises and if a majority of the students live a healthy lifestyle.

The creation of Core Fitness can only help exercise abuse awareness at Rutgers. This group can have a significant impact at Rutgers for years to come. Thousands of students enter Rutgers every year as freshman. There will always be new people to spread the awareness to and it can be a constant reminder to the upper classmen. With new freshman every year, the group can continue to function and grow. It will start with 10 members the first year and if we show the impact the group has had the previous year at freshman orientation, it will be easy to add 10 new members each year.

However, if the group does not get off to a good start and suffers, all is not lost. As long as one student is reached and starts to live a healthy lifestyle, it is effective. Even if the plan plummets, Rutgers will still be known for its innovation and creation since we would be the first university to have an exercise abuse marketing campaign. Other universities will try to follow but Rutgers would always be the first. Whether the plan fails or not, it will benefit the Rutgers population.

An evaluation of the effectiveness of the marketing program will be held at the end of each spring semester every year (See Appendix, p. 12). Surveys will be given to students at the 2 events held during the year, group members, and handed out to anonymous students as they walk through the student center. The surveys will ask questions about the poster design, the material held in the instructional videos, the events, the website, if anything was overdone, and if anything was not enforced enough. These surveys will help us get an idea of what needs to be changed year by year to continue to increase awareness at Rutgers.

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REFERENCES

Arizona State University. (2012) Healthy eating & nutrition. Retrieved April 10, 2012, from the

website: https://students.asu.edu/wellness/healthyeating

Bass, Martha & Keathley, R. (2008). Effectiveness of a social norms marketing campaign on a

university campus. American journal of health studies, 23(4) 173-178.

Biggs, S., Lushington, K., Van Den Huevel, C., Martin, A., & Kennedy, J. (2009). Inconsistent

sleep schedules and daytime behavioral difficulties in school-aged children. Sleep

medicine, 12(8) 780 – 786.

College Parents of America. (2011). Encouraging your student to exercise in college. Retrieved

April 2, 2012, from the website: http://www.collegeparents.org/members/resources/

articles/encouraging-your-student-exercise-college

College Tidbits. (2007). How much sleep do I need? Retrieved April 8, 2012, from the website:

http://www.collegetidbits.com/college-life/College-Life-Do-I-Really-Need-to-Sleep.html

Hart, L. (2008). Which interventions prevent sports injuries? Clinical journal of

sports medicine, 18(5), 471 – 472.

Hobson, K. (2007). How much is too much. U.S. news & world report, 142(23), 72 – 75.

National institute for occupational safety and health (2007). NIOSH curriculum raises student

safety awareness. Professional safety, 52(12), 20.

Perry, C., De Ayala, R., Lebow, R., & Hayden, E. (2008). A validation and reliability study of

the physical activity and healthy food efficacy scale for children. Health education &

behavior, 35(3) 346 – 360.

Reece, T. (2007). Exercise excess. Current health 2, 34(2), 14 – 17.

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Rushlow, A. (2011, February). It’s all good: more scientific proof that running keeps you

healthy. Retrieved April 4, 2012, from the website: http://www.runnersworld.com/article/

0,7120,s6-238-267--13818-0,00.html

Rutgers Recreation (2012). Rutgers fitness: healthy weight loss guidelines. Retrieved February

28, 2012, from the website: http://www1.recreation.rutgers.edu/images/customer

files//HealthyWeight LossFall2011.pdf

Rutgers, the State University of New Jersey. (2012). Facts & figures. Retrieved February 28,

2012, from the website: http://www.rutgers.edu/about-rutgers/facts-figures

Stevenson, R. (2012). Exercise and overtraining signs, symptoms, and prevention. Retrieved

February 28, 2012, from the website: http://www.roy-stevenson.com/overtraining.html

Valle, M. (2012, February 28). How a healthy diet can seriously benefit college students.

Retrieved April 12, 2012, from the website: http://www.dailytitan.com/2012/02/how-a-

healthy-diet-can-seriously-benefit-college-students/

Zhu, N. (2012, February 6). Not getting enough sleep in college: how bad is it really? Retrieved

April 6, 2012, from the website: http://www.hercampus.com/health/not-getting-enough-

sleep-college-how-bad-it-really

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APPENDIX

Core Fitness Poster & Instructional Video Survey

Direction: Circle the answer that fits best1. Did you notice the Exercise Abuse (Did You Know?) posters in the fitness center?

Yes No

2. Did you read the Exercise Abuse (Did You Know?) posters in the fitness center? Yes No

3. Do you think the poster marketing campaign was effective in raising awareness? Yes No

4. Did you watch any of the Instructional Videos on Exercise Abuse, Nutrition, or Rest? Yes No

5. Did the videos teach you something about exercise that you didn’t know before? Yes No

6. Have you ever visited the Core Fitness Website? Yes No

7. Have you attended one of the Core Fitness Outdoor Interactive Events? Yes No

8. How many hours do you sleep a night? Less than 5 hours 6-7 hours 8-9 hours 10+ hours

9. Have you injured yourself exercising at any time during this semester? Yes No

10. How many times a week do you exercise? 1-2 times 3 times 4 times 5+ times

11. How many meals do you have per day? 1 meal 2 meals 3 meals 4+ meals

12. Is there anything you would add or take away from to the Awareness Campaign?

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