Category - Seth Hickerson, MS, CSCS



IntroductionDear New Personal Trainer,Personal training is a great way to help others reach their goals. As a personal trainer, you not only help people improve physical fitness, but also emotional health. Your job is to inspire your clients and encourage them throughout their journey. Remember, wellness incorporates two aspects: prevention and holism. For prevention, we encourage behavior that reduces the risk of diseases and disabilities. For holism, we must inspire clients to achieve their goals and maintain a zest for living.The purpose of this manual is to help you become a competent personal trainer. There are several resources included that will help you accomplish this task. First, there are some study tips. These help you focus on a few very important topics you will want to know for the certification test. Then there are sections about ethics, personal training standards, and how to maintain CEUs. There is a sample “First Training Session” guide and various exercise routines for the large muscle groups. Don’t forget to look at the inspirational quotes page and the important forms section! Hopefully, all of these materials will help you to become an excellent personal trainer and increase your knowledge. Good luck! Laura DelPrato Fitness Assistant Weinstein Center for Recreation and WellnessTable of ContentsCover PageIntroductionTable of ContentsQuick Reference Sections Ethics and Personal Training Standards Additional Ethics Guidelines How to Maintain CEUs (Continuing Education Units) Other Organizations’ Requirements at a Glance Department Guidelines Pay ScalesPersonal Trainer Performance Evaluation Important FormsLiability Waiver Wellness GoalsHealthy History QuestionnaireInformed Consent FormThe Physical Activity Readiness Questionnaire –PAR – Q First Training Session Scenario Assessment Guidelines Medical Release Form How to Measure Heart Rate Target Heart Rate Worksheet Reasons Not to TestFlexibility Tests Trunk Flexion Body Composition Skinfold MeasurementHow to Calculate Maximum Oxygen ConsumptionMuscular Strength AssessmentsMuscular Endurance AssessmentsFitness Assessment Data SheetStrength Training Log with PicturesStrength Training Log without Pictures Workout ResourcesExercise Prescription Guidelines Recommendations for Special PopulationsSample Workouts Novice Intermediate/AdvancedBasic Stretching GuidelinesSome Exercises for Major Muscle Groups Study TipsAFAA Textbook Study Guide Sheets (notes and study guide) Chapter 1 – Understanding Wellness Chapter 2 – Exercise Physiology Chapter 3 – Anatomy and Kinesiology Chapter 4 – Health Screening and Risk Approval Chapter 5 – Fitness Assessment Chapter 6 – Cardiorespiratory Programming Chapter 7 – Muscular Strength and Endurance Programming Chapter 8 – Applied Resistance Training Chapter 9 – Flexibility Programming Chapter 10 – Injury Prevention Chapter 11 – Special Populations Chapter 12 – Nutrition and Weight Management Chapter 13 – Behavior Modification and Communication Skills Chapter 14 – Business Aspects, Legal Issues, and Professional ResponsibilitiesInspirational QuotesEthics and Personal Training StandardsAs personal trainers, we must uphold a standard of care to our clients while remaining within our scope of practice. According to AFAA’s Personal Fitness Training Textbook we must follow these guidelines:AFAA Certified Fitness Professionals’ Code of Ethics:-I do hereby attest to maintain the ethical and practical role of an AFAA Certified Instructor-I will uphold all of the standards and guidelines established by AFAA-I acknowledge the boundaries of my expertise as a fitness and exercise professional and will make referrals to other professionals as necessary-I will withhold personal judgment and be an unbiased advocate for lifestyle change-I will maintain responsibility and accountability to my clients while respecting their confidentiality- I accept the challenge of my professional growth and will update my practical and theoretical foundations through continuing education-My overall goal as an AFAA certified professional is to facilitate safe and effective exercise and instructionAlso consider…National Board of Fitness ExaminersPersonal Fitness TrainersCode of EthicsThe NBFE Registered Personal Fitness Trainer Should:-Recognize that the principals of personal fitness training- improving physical strength, cardiovascular conditioning, flexibility, nutrition and overall wellness- are primary tools to improve public health in the United States-Regard client needs as the first responsibility in their practice. Recognize that client safety and health comes before all other fitness goals-Provide competent personal training instruction that fosters client dignity, self-worth, and confidentiality-Adhere to safe and recognized standards of practice and advocate healthy lifestyles for their clients-Practice within their knowledge and skill domain and refer clients to other fitness and health professionals as necessary-Actively maintain, upgrade, and where possible, add to the skills and knowledge domain of the fitness industry to increase their capacity to serve their clients-Observe and practice within all local, state, and national statutes and laws-Participate in a practice that is free of racial, cultural, and gender bias and prejudice-Honestly and completely represent professional knowledge and skills, training, certifications to clients, employers, and colleagues-Involve clients in the decisions and determinations of all exercise programming-Follow the highest standards of business principals, integrity and professionalismScope of Practice-Do not diagnose-Do not cross over into the domains of licensed professionals-Be careful about taking on clients with medical concerns-Do not give nutritional adviceAdditional Ethics GuidelinesEthical Practice Guidelines for Personal Fitness TrainersSource: UVA Personal Trainer ManualThese guidelines have been prepared by a task force and review committee of personal fitness trainers. They are intended to give trainers guidance in situations they may encounter in their work.Always be guided by the best interests of the client.A personal trainer’s primary responsibility is to the client’s safety, health and welfare; this responsibility should never be compromised by the trainer’s self-interest, personal advantage, or monetary gain.Products or services should be recommended only if they will benefit the client’s health and well-being, not because they will benefit the trainer financially or occupationally.If recommending products or services will result in the trainer’s financial gain, disclosure to the client may be appropriate.The number of training sessions should be based on the client’s needs, not the trainer’s financial requirements.Maintain appropriate professional boundaries.A personal trainer should not sexually, economically or otherwise exploit his or her professional relationship with a supervisor, employee, colleague or client.A trainer should respect a client’s right to privacy. A client’s conversations, behavior, results and, if appropriate, identity should be kept confidential.Physical touching should be used appropriately during training sessions, as a means of correcting alignment and/or focusing a client’s concentration on the targeted area. The use of touch should be immediately discontinued at a client’s request or if the client displays signs of discomfort.A personal trainer should focus on the business relationship, not a client’s personal life, except as appropriate.When a trainer is unable to maintain appropriate professional boundaries or to work within the legitimate agenda of the training relationship-whether because of the trainer’s attitudes and behaviors or those of the client-the trainer should either terminate the relationship or refer the client to an appropriate professional, such as another trainer, a medical doctor, or a mental health specialist.Sexually oriented banter and inappropriate physical contact should be avoided.Maintain the education and experience necessary to appropriately train clients.A personal trainer should continuously strive to keep abreast of the new developments, concepts and practices essential to providing the highest-quality services to clients.A trainer should recognize his or her limitations in services and techniques, and engage only in professional activities that fall within the boundaries of her or his professional credentials and competencies.Health screening, assessment, prudent progression and exercise technique should follow the standards outlined by professionals in the fields of medicine and health and fitness.Use truth, fairness and integrity to guide all professional decisions and relationships.In all professional and business relationships, a trainer’s behavior should clearly demonstrate and support honesty, integrity and trustworthiness.A trainer should accurately represent her or his qualifications.Advertising materials should be truthful and fair. When describing personal training services, a trainer should be guided by the primary obligation of helping clients develop informed judgments, opinions and choices. Ambiguity, sensationalism, exaggeration and superficiality should be avoided.Contract language should be clear and understandable.Pricing and procedural policies should be administered consistently.A trainer should never solicit business from another trainer’s client. Interactions with clients of the other trainers should be open and honest, so that those clients could not interpret the interactions as solicitation of their business.A trainer who works for a business that finds and assigns clients to the trainer should recognize that the clients belong to the business.Show respect for clients and fellow professionals.A personal trainer should act with integrity in his or her relationships with colleagues, facility owners and other health professionals to facilitate the contribution of all professionals to the achievement of optimum benefits for the client.A trainer should never discriminate based on race, creed, color, gender, age, physical handicap or nationality.When disagreements or conflicts occur, a trainer should focus on behavior, factual evidence, and non-derogatory forms of communication, not on judgmental statements, hearsay, the placing of blame or destructive responses. Fitness information should be presented completely and accurately to help clients make informed decisions. Uphold a professional image through conduct and appearance.Smoking, substance abuse and unhealthy eating habits should be avoided.Speech and attire should be appropriate to the client’s comfort.How to Maintain CEUsContinuing Education Units and Recertification RequirementsThe following information is from - AFAA certification you received is valid for a period of two years. In order to maintain a current and balanced knowledge of the latest in fitness instruction, AFAA requires the following to be completed and submitted prior to your expiration date. Earn a minimum of 15 continuing education units (CEUs) by attending AFAA workshops, completing Continuing Ed Corners or home study courses and/or AFAA approved workshops during your certification period. Home study, correspondence, Internet-based, distance learning or telephonic courses developed by other organizations are not acceptable. The following types of courses are approved for AFAA CEUs. Workshops listed on AFAA's monthly calendar (Note: Extensions are not AFAA workshops). AFAA home study courses. AFAA Continuing Ed Corner. Approved courses offered by authorized AFAA Continuing Education Providers. Courses approved for CECs by the American College of Sports Medicine. Accredited college and university courses in the accepted subject areas. A transcript or grade report from the college you attended is used as the CEU validation form and should be submitted with the recertification application. Course petition is not necessary. AFAA units will be equivalent to twice the amount of college credit (i.e., 3 credits = 6 AFAA CEUs). A minimum of three of the following subject areas must be covered in the workshops or classes attended. AnatomyNutritionBody CompositionPhysical TherapyBusiness ManagementResistance TrainingExercise PhysiologySpecial PopulationsFitness AssessmentSports PsychologyInjury PreventionKinesiologyInstructional MethodsStep TrainingThe 15 CEUs must include at least one AFAA workshop, home study course or Continuing Ed Corner. See AFAA’s monthly calendar for a schedule of workshops, or the Home Study Catalog for courses you can complete at home. You can also complete the Continuing Ed Corner online by visiting the website.Proof of current adult-level CPR certification, taken with a practical exam or demonstration, must be submitted with your application, and will be awarded 2 CEUs. CPR certifications from online or home-study courses will not be accepted. A recertification application will be mailed to you three months before your expiration date and must be submitted with your CEU validation forms, fee and proof of current CPR certification. Other Organizations’ Requirements at a GlanceACE: ACE certifications are valid for two years, expiring on the last day of the month in which the certification was earned two years prior. In order to maintain current certification, ACE-certified professionals are required to complete 20 hours (2.0 CEC) of continuing education biannually.ACE online handbook: : 45 CECs Source: : 15 CEUs Source: 6.0 CEUs or a prorated amount of CEUs if certified within the current three-year reporting period. -Submit a completed CEU Reporting Form and the appropriate recertification fee. -Maintain documentation of activities listed on the CEU Reporting Form. Do NOT send documentation with your CEU Reporting Form. Source: : 2.0 NASM-approved CEU’s Source: *Most organizations require AED and CPR certification in addition to continuing education creditsDepartment GuidelinesIncluded SectionsPay ScalesPersonal Trainer Performance EvaluationImportant FormsThis section contains various forms that may be helpful during personal training assessments. They help organize notes about your client’s information and wellness goals. Take a look through them and decide which ones you might want to use. Remember, you must have your client sign the liability waiver before beginning training. The other forms are optional.Forms IncludedLiability waiver (required for all clients)Wellness GoalsHealthy History QuestionnaireInformed Consent FormThe Physical Activity Readiness Questionnaire –PAR – QFirst Training Session ScenarioStep 1: Be friendly and greet your client. Step 2: Ask your client to sign the liability waiver and talk to them about their fitness goals. You may want to use some of the forms from the Important Forms section of the manual.Step 3: Ask your client about any injuries or concerns you should know about. Watch out for risk factors. You may need to request that your client obtain a medical release waiver before you begin training. Step 4: Ask questions and make assessments. Determine the fitness level of your client so you can prepare an appropriate workout routine. You may want to use the Workout Prescription form to organize your thoughts. Helpful Questions -What is your workout experience? What is your experience with weight training/cardio?-Do you play any sports?-Do you have any specific goals for strength? Endurance? Flexibility?-Do you want definition in any specific areas?-How much time can you commit to working out? How many days each week? How long can you spend during those days?Keep in MindDiscover your client’s interests so you can brainstorm exercises that will be fun for them. You want to connect with your client because you become their personal coach. It is important to know your client to create the best individualized workout program.Step 5: Create a workout routine based on the answers your client provided to the above questions.Step 6: You may not work out this session or you can show your client a few basic exercises. Remember to start with light weights or light cardio!Have fun!Assessment GuidelinesThe Assessment Guidelines Section contains information about various fitness assessments. For example, it contains instructions on how to measure resting heart rate and other useful information that indicates the fitness level of your client. This section also contains forms that may be helpful to track such information. Hopefully, you will be able to use the following pages to track the progress of your client and encourage them to continue working out!Medical Release FormWhen should you ask your client to obtain a medical/physician’s release form?ACSM suggests the obtainment of a medical release form if your client:Has two or more risk factors for cardiovascular disease presentHas symptoms of cardiovascular, pulmonary, or metabolic diseaseHas cardiac, pulmonary, or metabolic (including diabetes) diseaseLook at the following pages for specific details. Pages From AFAA Textbook:Step 1 For Evaluating the Medical History Form Step 2 +3 For Evaluating the Medical History Form Sample Case StudyHow to Measure Heart RateSource: JMU’s Personal Trainer ManualMeasuring Heart Rate (The participant at rest and seated)1. Place the tips of the index and middle fingers on pulse site. Don’t use the thumb as it has its own pulse. 2. Pulse site - radial artery (wrist, in line with the base of the thumb).3. Count pulse for 1 minute, or 30 seconds and multiply by 2.4. A normal resting heart rate can vary from as low as 40 beats per minute to as high as 100 beats per minute, with an average of 72 beats per minute for men and 76 beats per minute for women.SOURCE: ACE Personal Trainer Manual (1991): PAGES 159 - 161.More Heart Rate InformationTaking Your Heart Rate: four methods to take your heart rate are (1) placing your index and middle fingers on the thumb side of your inner wrist, (2) placing your fingers gently at the carotid artery located on either side of the neck, (3) placing the same fingers at your temple, or (4) placing the heel of your hand over the apex of your heart. Caution: when palpating the carotid artery, do not press too hard; too much pressure may stimulate a reflex, which causes your heart to slow down.Resting Heart Rate: can be a fitness indicator because it tells you how hard your heart is working. A person in good aerobic condition usually has a lower resting heart rate than that of a person in poor aerobic condition. You may find that as you get involved in aerobic exercise, your resting hear rate will decrease significantly, indicating that your heart had become stronger. By not having the heart contract as often, it can pump more blood with each contraction. The best time to take your resting heart rate is in the morning for a full minute. ______________________________________________________RESTING HEART RATE NORMS ClassificationPercentile (%) Male (BPM) Female (BPM) Excellent 95 52 59 85 59 63 75 65 68 Average 50 72 73 30 78 80 15 84 85 Poor 5 93 92 _______________________________________________________Working Heart Rate: an excellent indicator of the intensity and the effectiveness of your workout. As exercise becomes more vigorous and more oxygen is required, the heart increases its rate of beating to supply oxygen to the muscles and this, in turn, develops aerobic fitness. When? Take your working heart rate after exercising continuously for 5 to 10 minutes or immediately after completion of your aerobic workout.How? Locate your pulse as quickly as possible and walk slowly as you count your heart beat for 10 seconds. Multiply by 6 to get your heart rate per minute, and then check that this is within your target heart rate range (THR, please see next page for you to calculate your target heart rate). It is recommended that you stay within the lower half of your THR range for the first 12 weeks. Thereafter you may work anywhere within your individual THR range. If your working heart rate is ever above your maximum rate, try a modified activity level for the remainder of your workout.Recovery Heart Rate: reflects how quickly the cardio respiratory system is able to recover from exercise; it can also be used as an indicator of fitness. Five minutes after you’ve stopped exercising, count your pulse 15 seconds and multiply this number by 4 to get your heart rate per minute. If the count is greater than 120, you are probably overextending yourself, so simply continue to walk slowly and stretch until the rate is 120 or less. Ten minutes after exercising, it should be below 100. If not, it is a sign to cut back on the intensity with which you exercise. Aerobic exercise usually improves your recovery heart rate. After several weeks, you should find heart rate returning to normal faster than when you began the program. Target Heart Rate WorksheetSource: UVA’s Personal Trainer ManualAge-Predicted Method1. Estimate Maximum Heart Rate (Max HR)220220-20 Age -___ Your age200 Max HR= Max HR2.Multiply by Desired Intensity Range (55-90%)200Max HR200Max HRx.55Intensityx .90x.55Intensityx.90110Target HR180Target HR 110-180 Beats Per Minute = Target Heart Rate Range (THR)3.Divide by 6 to get 10 second count110/6=18 180/6=30____/6=____ ____/6=___18-30 beats in 10 seconds = THRKarvonen Equation1.Subtract Resting HR from Max HR220220-20 Age-___Your Age200 Max HRMax HR-70 Resting HR-___Resting HR1302.Multiply by Desired Intensity Range(40-85%)130 130x.40 Intensity x.85x.40Intensityx.85521103.Add Resting HR110 +70 +70 +70Resting HR +70 122180 135-180 Beats Per Minute = Target Heart Rate Range (THR)4.Divide by 6 to get 10 second count122/6=20180/6=30 ____/6=____ ____/6=____20-30 beats in 10 seconds = THRReasons Not to TestSource: UVA’s Personal Trainer ManualCONTRAINDICATIONS TO EXERCISE TESTINGABSOLUTE CONTRAINDICATIONS*** Do not perform exercise testing on participants unless their conditions are stabilized or adequately treated. Testing should only be completed with permission from physician.A recent significant change in the resting ECG suggesting significant ischemia, recent myocardial infarction (within 2 days) or other acute cardiac event.Unstable anginaUncontrolled cardiac dysrhythmias causing symptoms or hemodynamic compromiseSevere symptomatic aortic stenosisUncontrolled symptomatic heart failureAcute pulmonary embolus or pulmonary infarctionAcute myocarditis or pericarditisSuspected or known dissecting aneurysmAcute systemic infection, accompanied by fever, body aches or swollen lymph glandsRELATIVE CONTRAINDICATIONS*** Only perform exercise testing after careful evaluation of the risk/benefit ratio*** Relative contraindications can be superseded if benefits outweigh risks of exercise. In some instances, these individuals can be exercised with caution and/or using low-level end points, especially if they are asymptomatic at rest.?Left main coronary stenosis?Moderate stenotic valvular heart disease?Electrolyte abnormalities (hypokalemia, hypomagnesemia)?Severe arterial hypertension (systolic BP > 200 mmHg and/or a diastolic BP > 110 mmHg) at rest?Tachydysrhythmias or bradydysrhythmias?Hypertrophic cardiomyopathy and other forms of outflow tract obstruction?Neuromuscular, musculoskeletal or rheumatoid disorders that are exacerbated by exercise?High-degree atrioventricular block?Ventricular aneurysm?Uncontrolled metabolic disease (diabetes, thyrotoxicosis or myxedema)?Chronic infectious disease (mononucleosis, hepatitis, AIDS)?Mental or physical impairment leading to inability to exercise adequatelyFrom: ACSM’s Guidelines for Exercise Testing and Prescription (2006), 7th Ed., p. 50Flexibility AssessmentsTRUNK FLEXION:Purpose: To evaluate functional flexibility in an individual’s lower back, hip flexors and hamstrings. Tips:Have the subject sit on the floor with legs extended straight (toes up)Have their feet pressed against the "sit and reach" box, shoulder width apart (shoes off). The 15 in. mark on the box is set as the zero point. (scale D)Have subject place their index fingers of both hands together, palms down and slowly reach forward pushing the metal bar as far as possibleHave subject hold the farthest position for approximately one second. The final score is the most distant point reached by the fingertips in the best of three trials (record all three). The legs must be straight and in contact with the floor at all times; do not lock knees. All movement should be slow and controlled with no bouncing or fast jerky movements. Participant should relax their head and neck, and exhale as they lower head between the arms when reaching. The participant should breathe normally and not hold his or her breath at any time.From: ACSM’s Guidelines for Exercise Testing and Prescription (2006), 7th Ed., p. 85-86Standard Values for Trunk FlexionRating Age (years)MEN: 20-29 30-39 40-49 50-59 60+Fitness>19>18>17>16>15Healthy13-1812-1711-1610-159-14*Potential Limitations<12<11<10<9<8WOMEN: 26-29 30-39 40-49 50-59 60+Fitness>22>21>20>19>18Healthy16-2115-2014-1913-1812-17*Potential Limitations<15<14<13<12<11SOURCE: (ADAPTED FROM) ACSM - RESOURCE MANUAL FOR GUIDELINES FOR EXERCISE TESTING AND PRESCRIPTION (1988): PAGES 165 - 166.For Women 18-25 ONLY!CategoryInchesPerformance> 25.76Fitness22.76-25.75Healthy19.76-22.75*Potential Limitations16.76-19.75*Limitations< 16.75Specific Norm Descriptors:*Potential Limitations: Potential limitations in the lower back region due to the low range of motion.*Limitations: Low back problems including the risk of injury and postural misalignment which may lead to muscle tightness and fatigue.Body CompositionSkinfold MeasurementPROCEDURE1.Take all measurements on the right side of the body.2.The skinfold (two thicknesses of skin & subcutaneous fat - no muscle) should be firmly grasped by the thumb and forefinger of the left hand and pulled away from the body. 3.The caliper should be held perpendicular to the skinfold by the right hand with the skinfold dial up so it can be read. The caliper should be 1cm away from thumb and finger, midway between the crest and base of skinfold, so pressure will not affect reading.4.The dial is read approximately 1-2 seconds after the caliper grip has been released. The pinch should be maintained while reading the caliper. Take a minimum of two measurements at each site at least 15 seconds apart to allow skinfold to return to normal. If repeated measures vary by more than 1mm, take a third reading.5.As the skinfold is being measured, continue to support the skinfold with the thumb or forefinger for the duration of the measurement.From: Ace Personal Trainer Manual (1991): Pages 174 - 176. Description of Skinfold Sites MALES:1. Chest/Pectoral:A diagonal fold taken one half the distance between the anterior axillary line and the nipple. Diagonal fold along the natural line of the skin2. Abdominal: A vertical fold taken a distance 2 cm (1 inch) to the right side of the umbilicus.3. Thigh: A vertical fold on the anterior midline of the thigh, midway between the proximal border of the patella and inguinal crease; weight on opposite foot, if necessary have the person flex their quad muscles and then release after pinch is taken.FEMALE:1. Triceps: A vertical fold on the posterior midline of the upper arm (belly of triceps muscle), halfway between the acromion and olecranon processes, with the arm held freely down the side of the body.2. Suprailiac: An oblique fold taken in line with the natural angle of the iliac crest taken in the anterior axillary line immediately superior to the iliac crest; find the subjects hip bone, and pinch diagonally.3. Thigh: Same as the male.From: ACSM’s Guidelines for Exercise Testing and Prescription (2006), 7th Ed., p. 62123444015240Percentage of Body Fat (women)Age(year)Sum of Foldsunder 2223-2728-3233-3738-4243-4748-5253-57over5823-259.79.910.210.410.710.911.211.411.726-2811.011.211.511.712.012.312.512.713.029-3112.312.512.813.013.313.513.814.014.332-3413.613.814.014.314.514.815.015.315.535-3714.815.015.315.515.816.016.316.516.838-4016.016.316.516.717.017.217.517.718.041-4317.217.417.717.918.218.418.718.919.244-4618.318.618.819.119.319.619.820.120.347-4919.519.720.020.220.520.721.021.221.550-5220.620.821.121.321.621.822.122.321.653-5521.721.922.122.422.622.923.123.423.656-5822.723.023.223.423.723.924.224.424.759-6123.724.024.224.524.725.025.225.525.762-6424.725.025.225.525.726.026.226.426.765-6725.725.926.226.426.726.927.227.427.768-7026.626.927.127.427.627.928.128.428.671-7327.527.828.028.328.528.829.029.329.574-7628.428.728.929.229.429.729.930.230.477-7929.329.529.830.030.330.530.831.031.380-8230.130.430.630.931.131.431.631.932.183-8530.931.231.431.731.932.232.432.732.986-8831.732.032.232.532.732.933.233.433.789-9132.532.733.033.233.533.733.934.234.492-9433.233.433.733.934.234.434.734.935.295-9733.934.134.434.634.935.135.435.635.998-10034.634.835.135.335.535.836.036.336.5101-10335.335.435.735.936.236.436.736.937.2104-10635.836.136.336.636.837.137.337.537.8107-10936.436.736.937.137.437.637.938.138.4110-11237.037.237.537.738.038.238.538.738.9113-11537.537.838.038.238.538.739.039.239.5116-11838.038.338.538.839.039.339.539.740.0119-12138.538.739.039.239.539.740.040.240.5122-12439.039.239.439.739.940.240.440.740.9125-12739.439.639.940.140.440.640.941.141.4128-13039.840.040.340.540.841.041.341.541.8Percentage of Body Fat (men)Age(year)Sum of Foldsunder2223-2728-3233-3738-4243-4748-5253-57Over588-101.31.82.32.93.43.94.55.05.511-132.22.83.33.94.44.95.56.06.514-163.23.84.34.85.45.96.47.07.517-194.24.75.35.86.36.97.48.08.520-225.15.76.26.87.37.98.48.99.523-256.16.67.27.78.38.89.49.910.526-287.07.68.18.79.29.810.310.911.429-318.08.59.19.610.210.711.311.812.432-348.99.410.010.511.111.612.212.813.335-379.810.410.911.512.012.613.113.714.338-4010.711.311.812.412.913.514.114.615.241-4311.612.212.713.313.814.415.015.516.144-4612.513.113.614.214.715.315.916.417.047-4913.413.914.515.115.616.216.817.317.950-5214.314.815.415.916.517.117.618.218.853-5515.115.716.216.817.417.918.519.119.756-5816.016.517.117.718.218.819.420.020.559-6116.917.417.918.519.119.720.220.821.462-6417.618.218.819.419.920.521.121.722.265-6718.519.019.620.220.821.321.922.523.168-7019.319.920.421.021.622.222.723.323.971-7320.120.721.221.822.423.023.624.124.774-7620.921.522.022.623.223.824.425.025.577-7921.722.222.823.424.024.625.225.826.380-8222.423.023.624.224.825.425.926.527.183-8523.223.824.425.025.526.126.727.327.986-8824.024.525.125.726.326.927.528.128.789-9124.725.325.925.527.127.628.228.829.492-9425.426.026.627.227.828.429.029.630.295-9726.126.727.327.928.529.129.730.330.998-10026.927.428.028.629.229.830.431.031.6101-10327.528.128.729.329.930.531.131.732.3104-10628.228.829.430.030.631.231.832.433.0107-10928.929.530.130.731.331.932.533.133.7110-11229.630.230.831.432.032.633.233.834.4113-11530.230.831.432.032.633.233.834.535.1116-11830.931.532.132.733.333.934.535.135.7119-12131.532.132.733.333.934.535.135.736.4122-12432.132.733.333.934.535.135.836.437.0125-12732.733.3.33.934.535.135.836.437.037.6Percent Body Fat ValuesCategoryFemale Percentage (%)Male Percentage (%)Minimal Needed12-13.9 3.0 – 4.9Performance14-16.65.0 – 8.9Fitness16.7-19.99.0-11.9Healthy20-25.912.0 – 17.9Potential Risk26-30.918.0 - 24.9At Risk31.0+25.0+Specific Norm Descriptors:Minimal Needed: Body fat % at this level is considered essential to the body’s basic physiological functions. Having an extremely low level of body fat may lead to physiological complications such as risk of heart or other major organ failure. In females, low body fat percentages may also result in loss of menses and an early onset of osteoporosis.Performance /Fitness: This range has been divided into two descriptive norms. The lower level of the range designates the body fat percentage that represents a “fit” individual. The upper level of the range represents the optimal body fat percentage recommended to perform in certain sport-related activities.Healthy: At this level of body composition, a female may be free from diseases that are directly or indirectly linked to fat in the body (see those listed under the potential risk category).Potential Risk: This level of body composition may create potential risk for cardiovascular disease, diabetes, high blood pressure and other health problems which may be directly or indirectly related to the level of body fat.At Risk: This level of body composition is indicative of a very high risk for cardiovascular disease, diabetes, high blood pressure and other health problems which are directly or indirectly related to the level of body fat percentage.How to Calculate Maximum Oxygen Consumption1. Plot the highest heart rate of each stage.2. Take 220 - age of client. Draw horizontal line on graph according to this number.3. Draw a diagonal line connecting the heart rate points starting at >110. Extrapolate the line to the subject's estimated HR max.4. Drop a vertical line at the intersection of the horizontal and diagonal line to the baseline. This will give you a workload value.5. Take the body weight in pounds of the client and divide by 2.2, to give you the body weight in kg.6. Take the workload value determined in step 4 and multiply by 1.8, then divide by the subject’s body weight in kg.7. Add 7 to the value obtained in step 6. This is the subject’s estimated maximal oxygen consumption.8. To determine a MET level, divide the estimated oxygen consumption by 3.5.HR20019018017016015014013012011010090 150 300 450 600 750 900 1050 1200 1350 1500 1650 1800WORKLOAD (kgm/min)The formula for estimating oxygen demands for cycle ergometer exercise is::VO2 ml/kg/min = [(Workload in kgm/min X 1.8 ml/kgm)/body weight in kg] + 7Example: If a 70 kg man cycles at a work rate of 800 kgm/min, the VO2 in ml/kg/min is:[(800 kgm/min X 1.8 ml/kgm)/70kg] + 7] = [1440/70 kg + 7] =20.57 + 7 = 27.57 ml/kg/minNorms for Maximal Oxygen Consumption AGE (years)MEN 18-25 26-35 36-45 46-55 56-65 65+Fitness>42>40>35>32>30>25Healthy37-4135-3931-3429-3126-2922-25*Potential Risk<36<34<30<28<25<21WOMEN 26-35 36-45 46-55 56-65 65+FitnessSee>35>31>28>25>22HealthyBelow31-3427-3025-2722-2419-22*Potential Risk<30<26<24<21<18For Females 18-25 ONLY!!!Categoryml/kg/minPerformance> 50.7Fitness40.8-50.6Healthy31-40.7*Potential Risk21-30.9*At Risk< 20.9Specific Norm Descriptors:*Potential Risk: Potential risk for health problems including, but not limited to, CHD, vascular disease, and hypertension that are directly or indirectly related to inactivity.*At Risk: A high risk for health problems including, but not limited to, CHD, vascular disease and hypertension which are directly or indirectly related to inactivity.Muscular Strength Assessments Muscular Strength Assessment ProcedureSubmaximal Warm-upFemales: Chest press: 25% body weight, 10-12 repetitionsLeg press: 40% body weight, 10-12 repetitionsMales:Chest press: 40% body weight, 10-12 repetitionsLeg Press: 60% body weight, 10-12 repetitionsRest: 2-3 minutesChest Press: Warm-up weight: ________ lbs.Leg Press: Warm-up weight: ________ lbs.Increase weightFemales: 20-30 pounds, 5 repetitionsMales: 30-50 pounds, 5 repetitionsRest: 2-3 minutesChest Press Weight:_________ lbs.Chest Press Weight:_________ lbs.Test for 1 repetition max within 4 trials (3-5 minute rest between trials)Resistance is progressively increased by 5-40 lbs (2.5-20 kg), based on the ease of # 2If # 2 is:Difficult: Increase by 5-10 lbsSomewhat hard: Increase by 15-25 lbsEasy: Increase by 30-40 lbsThe final weight lifted successfully is recorded as the absolute maximumChest Press Weight: Trial #1 _______ lbs. Trial #2 _______lbs. Trial #3 _______ lbs. Trial #4 ______lbs.Leg Press Weight: Trial #1 _______ lbs. Trial #2 _______lbs. Trial #3 _______ lbs. Trial #4 ______lbs.Dynamic Strength Test ValuesCHEST PRESSThe maximum amount lifted (lbs). is divided by the subjects body weight (lbs). Rating AGE (years)MEN: 20-29 30-39 40-49 50-59 60+Fitness>1.16>1.00>0.90>0.80>0.73Healthy0.97-1.160.86-1.000.78-0.900.70-0.800.64-0.73*Potential Limitations<0.97<0.86<0.78<0.70<0.64WOMEN: 26-29 30-39 40-49 50-59 60+Fitness>0.63>0.61>0.56>0.50>0.50Healthy0.49-.630.53-0.610.48-0.560.43-0.500.41-0.50*Potential Limitations<0.49<0.53<0.48<0.43<0.41CHEST PRESSFor Females 18-25 ONLY!CategoryRatioPerformance> 1.25Fitness.99-1.24Healthy.74-.98*Potential Limitations.49-.73*Limitations< .48Specific Norm Descriptors:*Potential Limitations: Potential limitations in the chest region may lead to difficulty in tasks that require a pushing motion (lawn mowing, vacuuming, opening a door).*Limitations: Limitations in the chest region have a high risk of difficulty performing tasks that require a pushing motion (lawn mowing, vacuuming, opening a door).LEG PRESSThe maximum amount lifted (lbs). is divided by the subjects body weight (lbs). Rating Age (years)MEN: 20-29 30-39 40-49 50-59 60+Fitness>1.99>1.79>1.69>1.59>1.49Healthy1.83-1.991.63-1.791.56-1.691.46-1.591.37-1.49*Potential Limitations<1.82<1.63<1.56<1.46<1.37WOMEN: 26-29 30-39 40-49 50-59 60+Fitness>2.14>1.34>1.25>1.12>1.07Healthy1.71-2.141.20-1.341.12-1.250.99-1.120.92-1.07*Potential Limitations<1.71<1.20<1.11<.990.92LEG PRESSFor Females 18-25 ONLY!CategoryRatioPerformance> 2.17Fitness1.92-2.16Healthy1.69-1.91*Potential Limitations1.25-1.68*Limitations< 1.24Specific Norm Descriptors:*Potential Limitations: Potential weaknesses in legs may lead to difficulty in climbing stairs or walking for an extended period of time.*Limitations: Weaknesses may lead to difficulty in supporting body weight, stair climbing, and rising from a seated position.Muscular Endurance AssessmentsMuscular Endurance TestsCURL UPS:Purpose: To evaluate the endurance level of the abdominal muscle group. Tips:Subject lies on his/her back with knees flexed at a 90 degree angle; finger tips touching strips of tape placed perpendicular to the body (10 cm apart).Subject should complete curl-ups by lifting shoulder blades off the mat until the fingertips touch the second strip of tape. Subject then uncurls until his/her upper back touch the mat without allowing his/her head to touch the mat.The subject then completes as many curl ups as possible in 1 minute.PUSH UPS:Purpose: To assess upper body endurance. Tip:The push up test is administered with males in the standard "up" position and females in the modified "knee" position.MALES:The participant assumes the standard position for a push-up with the body rigid and straight, toes tucked under, and hands approximately shoulder width apart.Tester observes the participant to ensure that their upper arms become parallel to the floor and is not to lock out in the up position and rest - the push up is one continual motion. The score is the total number of push-ups without rest to exhaustion.FEMALES:Everything is the same as for the males except the test is performed in the bent-knee position with buttocks down. Subject should make sure that her hands are slightly ahead of her shoulders in the up position, so that in the down position her hands are directly under her shoulders. Participant is not to lock out in the up position and rest -- the push up is one continual motion. The score is the total number of push-ups without rest to exhaustion. From: ACSM’s Guidelines for Exercise Testing and Prescription (2006), 7th Ed., p. 84Curl Up ValuesCURL UPS:RATINGAGE (years)20-2930-3940-4950-5960+Performance>74>74>74>73>52Fitness41-7446-7467-7445-7326-52Healthy27-4031-4539-6627-4416-25*Potential Limitations20-2619-3026-3819-266-15*Limitations<20<19<26<19<6WOMEN:20-2930-3940-4950-5960+Performance>69>54>49>47>49Fitness37-6934-5433-4923-4724-49Healthy27-3621-3325-329-2213-23*Potential Limitations17-2612-2014-24<93-12*Limitations<17<12<140<3Specific Norm Descriptors:*Potential Limitations: Potential low back problems due to the inability to hold the torso in an ergonomically correct position.*Limitations: Low back problems leading to postural misalignment and muscular tightness and fatigue.Push Up ValuesPUSH UPS: RATINGAGE (year)MEN:20-2930-3940-4950-5960+Fitness>42>34>29>24>19Healthy37-4229-3424-2919-2414-19*Potential Limitations<37<29<24<19<14WOMEN:26-2930-3940-4950-5960+Fitness>38>30>25>20>15Healthy33-3825-3019-2515-2010-15*Potential Limitations<33<25<19<15<10From: ACSM’s Guidelines for Exercise Testing and Prescription (2006), 7th Ed., p. 81-83For Women 18-25 ONLY!CategoryTotal NumberPerformance> 53Fitness38-52Healthy23-37*Potential Limitations8-22*Limitations< 7Specific Norm Descriptors:*Potential Limitations: Inability to support the body weight overtime, possibly leading to postural difficulties.*Limitations: Inability to support the body weight overtime, possibly leading to postural problems and difficulty in performing daily activities requiring the use of the upper body over an extended period of time.Fitness Assessment Data SheetStrength Training Log With PicturesStrength Training Log Without PicturesExercise Prescription GuidelinesSource: JMU’s Personal Trainer Manual(Programming for the Healthy Adult)WARM UP:PURPOSE: To gradually increase heart rate, blood pressure and body temperature. Also, to increase the blood flow to the muscle groups that you will be using during exercise. The warm up helps to lessen the chance of injury.ACTIVITY:Walking, cycling, rowing (Concept II)DURATION:5 - 10 minutesINTENSITY LEVEL:low intensity, active movementwalking = stroll paceCycling (life fitness bike) = level 1-5 or 30 to 40 RPMConcept II Rower = 15 - 20 strokes/minuteCARDIORESPIRATORY PHASE:PURPOSE:To condition the cardiorespiratory system. Always identify client goals! ACTIVITY:Any of the cardiorespiratory machines, or continuous large muscle exercise that can be completed for a relatively long period of time (walking, running, dancing etc). Beginners & deconditioned individuals tend to tolerate the life fitness bikes and ellipticals better initially.DURATION:Dependent on individual goals and fitness levelBeginners:10 - 20 minutesCV Conditioning20 - 60 minutesFREQUENCY:Beginners:2 - 3 days per weekCV Conditioning:3 - 5 days per weekINTENSITY:TARGET HEART RATE RANGE (THRR)Beginners:50 - 75% THRRCV Conditioning60 - 85% THRRCALCULATION OF THRR - Karvonen FormulaTHRR = (Max HR - RHR) x Intensity + RHRRHR = Resting Heart RateTALK TEST = The talk test is subjective, but is useful in determining the comfort zone of the client. Participants should be able to breathe comfortably & rhythmically throughout all phases of the workout. ENCOURAGE PARTICIPANTS TO PROGRESS GRADUALLY.COOL DOWN:PURPOSE: To facilitate the recovery process. It is important to gradually bring the heart rate and blood pressure down gradually. This helps to prevent dizziness and fainting. Also, encourage the participant to keep moving - low intensity activity - to prevent venous blood pooling. The cool down reduces post exercise tendency for cramping or muscle spasm.ACTIVITY:Low level aerobic exercise similar to that of the aerobic phase. Life fitness bike, Concept II Rowers, Walking, ellipticalDURATION:5 - 10 minutes (movement should not completely stop until heart rate is lower than 100 BPM or within 20 beats of their resting heart rate)INTENSITY:Similar to warm up. Start at exercise intensity and gradually work down.STRENGTH TRAINING:PURPOSE:To progressively strengthen the musculoskeletal system.* NOTE: This is very dependent on the goals of each individual. EXERCISESELECTION: It important to select at least one exercise for each major muscle group to ensure comprehensive muscle development.EXERCISE SEQUENCE:When performing a circuit, proceed from the larger muscle groups of the legs to the smaller muscle groups of the torso, neck and arms. This allows the exerciser to perform the most demanding exercises first while fatigue levels are lowest.EXERCISE SPEED:Speed of exercise plays a major role with regards to injury risk and strength development. Control is the major objective. Recommend 1-2 seconds for the lifting movement (concentric contraction) and 3-4 seconds (eccentric contraction).EXERCISE SETS:Largely a matter of personal preference and goals. Studies have shown similar strength gains from 1, 2, & 3 sets of exercise. For building muscle - multiple sets are recommended. For muscle definition and time efficient workouts the single set circuit is best. * NOTE: Research is still being done in this area of programming.EXERCISE REPETITIONS:There is an inverse relationship between exercise resistance and repetitions. Most clients can complete the following number of reps at a given resistance:6 reps85% of max resistance8 reps 80% ""4-8(strength)10 reps75% ""8-12(combo)12 reps70% ""12-25(endurance)14 reps65% ""Training with 85% of max resistance increases the risk of injury & 65% decreases the strength stimulus. Consequently, 8-12 reps with 70-80% of max resistance is a sound training recommendation.EXERCISE RANGE:It is important to perform each exercise through a full range of joint movement, with emphasis on the completely contracted position. Full range movements are advantageous for strengthening the prime mover muscles and for stretching the antagonist muscles. EXERCISEFREQUENCY:2 - 3 days of 20+ minutes/week is recommended. (Split routines, every other day, 2/3 split or 4 day splits).FLEXIBILITY TRAININGPURPOSE: Flexibility is often overlooked and under-emphasized in a training program. Adequate muscular flexibility is important in maintaining range of motion as well as in preventing injuries.ACTIVITY:Stretching Exercises. Static stretching is safest with general recreational population. FREQUENCY:Minimum of 2-3 days a week.INTENSITY:Position of mild discomfort.DURATION:Hold each stretch 10 - 30 seconds.REPETITIONS:2- 3 reps of each exercise.* NOTE: Always stretch after a light aerobic warm up or at the end of the training session. *ABDOMINALS/COREPURPOSE:To focus on the trunk region as a whole. Strengthen and stretch both posterior and anterior musculature equally, creating balance among core muscles.EQUIPMENT: Stability ball, BOSU ball, foam roller, medicine ballSOURCE:ACSM – Guidelines for Exercise Testing and Prescription, 7th ed. (2006)Exercise Prescription SheetSource: JMU’s personal trainer manualWarm up: 5-10 minutes of a low intensity, active movement should take place before any workout. A warmed muscle will perform better, as well as provide a reduced risk of injury. Example: Ride the recumbent bike at a low level or take a brisk walk. Your body is ready for higher intensity activity when a sweat is broken and your muscles are warm. Aerobic Phase:Activity: ______________________________________________________________Duration: _____________________________________________________________Frequency:____________________________________________________________ Intensity (THRR):_______________________________________________________10 Second Range:__________________________________ Cool Down: Lower the intensity of active movement to bring heart rate down slowly (5-10 min.) Bring heart rate down to below 100 BPM (below 17 for 10 second count) or within 20 beats of your resting heart rate before activity completely stops.Strength Phase: ______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Flexibility: To increase flexibility, stretches of a warm muscle are to be held for 10-30 seconds. 2-3 repetitions of each are recommended. Stretching involves no bouncing and can be performed on a daily basis. A good time to stretch is during a cool down. AdditionalComments: _______________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________Fitness Assessment Staff Signature:________________________________________Retest Date: ________________________Recommendations for Special PopulationsSource: JMU’s personal trainer manualExercise Prescription Exercise PrecautionsHypertensionFrequency: 4-5 times/weekDuration: 30-60 minutesIntensity: 40-70% VO2maxHigh-intensity and isometric activities should be avoidedWeight training should involve low resistance with high repetitionsMedications may decrease training heart rateLonger cool-downMedications limiting cardiac output; use RPE as an adjunct to HRDiuretics may cause a decrease in K+, leading to arrhythmiasAvoid Valsalva maneuversObesityGoal: increase caloric expenditureFirst choice: walkingAlternative modes: stair climbing, cycling, water exerciseIntensity at low end of target heart rangeDuration sufficient to cause expenditure of 200-300 kcalAvoid stress on jointsChoose setting that minimizes social stigmaMonitor muscle soreness and orthopedic problemsTransition from standing to floor and back to standing may be difficultSupine abdominal and balance exercises may be difficultDiabetesDaily exercise for IDDM; duration of 20-30 min/session achieve glucose controlNIDDM: maximize caloric expenditure if obeseMay need to use RPE as adjunct to HR for monitoring exercise intensityMonitor blood glucose before and after exercise; especially when beginning a programAdjustments in carbohydrate intake and/or insulin may be neededParticipant should measure blood glucose just prior to the exercise period and correct if too high or lowAttention to proper shoes and foot careUnderstand what to do if the participant becomes hypoglycemic or hyperglycemicLow BackGoal: increase flexibility/ROM; aerobic conditioning; strength and endurance of the trunk and lower bodySupport the back with sitting and bent over exercisesAll exercises should have back in neutral, stable position, except those which specifically involve trunk movement.Poor biomechanics can worsen existing problemsAny exercises that cause pain should be eliminatedMovements should be performed slowlyMinimize or eliminate unsupported forward flexion exercises in standing positionAvoid higher-risk exercises, such as double leg raises, V-sits or full sit-upsTeach proper body mechanics, especially when liftingExercise PrescriptionExercise PrecautionsCoronary ArteryDiseaseGoal: Participate in multiple activities that maximize the carryover of training benefits to real-life activitiesFrequency: 3-5 times/weekDuration: 30-60% peak HRIntensity: 11-14 on RPECardiac symptoms should be disease stable or absent; medications limiting cardiac output use RPE to gauge intensityEmphasize adequate warm-up and cool-downMay require physician oversightOsteoarthritisEmphasize minimal, non-weight bearing activities and interval activitiesModified stretching programLow-resistance, low-repetition strength trainingWarm-water exercise beneficialGoal; maintain ROM on pain free daysParticipants with difficulty in joint mobility in hips or knees, movements down and up from floor may be contraindicatedCalisthenics should be prescribed with carePregnancyStop exercising when fatigued and do not exercise to exhaustionNon-weight bearing exercise may be preferableUse RPE to monitor intensityPerform abdominals in alternative position such as standing, on all fours, or side lying positions after 1st trimester. Activate rectus abdominus with spinal flexion in these positions.Avoid exercise in supine position after first trimesterAvoid exercises where there is potential for loss of balance or abdominal stressAvoid Valsalva maneuverEnsure adequate hydration and nutritionElderlyRecognize individual differences in fitness levelsFocus on safety; longer warm-up and cool-downEmphasize moderate strength training and flexibility exercisesEmphasize exercises that relate to activities of daily livingInclude exercises for balanceMovements should be performed slowlyConsider minimal or non-weight bearing activities if the senior has musculoskeletal limitationImportant to know the medication and possible contradictions with exercisePersonal Training RemindersSource: UVA’s personal trainer manualThe majority of clients personal trainers encounter here are general population. Our goal is to provide safe, proper, and effective exercise and wellness education to the university population. Intermediate/Advanced Exercises – Do not teach these to beginnersSquats and Lunges with weightsThese exercises are multi-muscle and multi-joint exercises which require good body awareness and general strength to execute correctly. Never have a beginner attempt such exercises with ANY SORT of weight. Teach with body weight only. Beginners will fatigue easily and become sore from these body weight exercises alone. Other options include: leg extension, leg curl, and leg pressFree weight pullovers or nosebustersThese exercises take coordination, strength, and body awareness. Adequate strength and kinesthetic awareness must be established before these exercises can be considered. Alternate exercises for pullovers: cybex machine pullovers, seated low row, lat pulldown, supported one arm rowAlternative to nosebusters: cybex triceps machine, triceps kickbacks, triceps pushdown, overhead triceps press.Use discretion when teaching these exercises to clients:Decline sit-up, V-sits, BicyclesAny power lifts potential unsupported forward spinal flexion: dead lift, bent over row, bent over fly, etc (client must have adequate core strength to internally support)Plyometrics or negativesContraindicated Exercises – never teach these exercises to clients:Hang crunchLat pulldown or military presses with bar behind neckFull sit-upsCautions to consider when training Women or Sedentary Clients:The 45 pound bar is very heavy! Assess strength and teach technique using wooden bar, dumbbells, or short barsAvoid exercises which lead to failure. Always be conservative. Your goal as a trainer is to have the client feel successful. Many clients are unfit and sedentary, and exercise is “painful”. Overtraining them to soreness will make them not want to return. Do not overtrain people.Avoid confusing your clients. Plan each training session and stick to it. Start with simple exercises and build up. Clients will not like every exercise, but explain your reason for doing it. Progress safely. Listen to your client! *Always refer questions to the fitness directors if you are in doubt. Err on the side of caution. KEEP GOOD CLIENT RECORDS.Sample WorkoutsNovice – p.156 AFAA TextbookIntermediate/ Advanced – p.156 AFAA TextbookBasic Stretching GuidelinesSome Exercises for Each Muscle Group by Lindsey HermanBicepsCurls on the cableCurls on the barbell Curls with dumbbells TricepsTriceps Pull DownTriceps Pull Overs Skull CrushersChestFliesChest PressChest Press on Cables inclineBackLat Pull Down MachineOne Handed RowsShoulders Military pressMilitary press with rotationFront-side raisesLegsSquatsLungesCalf RaisesStudy Tips for Personal Trainer CertificationAs a personal trainer, you will learn a lot about fitness and wellness. At first, the information may seem overwhelming. Therefore, we have provided a few tips that will help you focus on the major areas covered in the certification course. It is very helpful to study the following topics before attending the class:-Study chapter 3 – Anatomy and Kinesiology-Study chapter 8 – Applied Resistance Training Skills-Muscular System – Anterior and posterior view – this chart is helpful-Know the major opposing muscle groups-Practice scenario problemsThe following is helpful to know for the practical component of the exam:-Know basic exercises and the muscles they work-Know stretches for those exercises-Know opposing exercises in progressionNotesThe following notes are notes I took during the AFAA personal trainer certification course. They may be helpful to look over, but they do not contain all of the information you will need to know. Hopefully they will help you study!My NotesGeneral InfoDr. Rodney Gaines taught my personal trainer certification class. He was very inspirational and I highly recommend the class. If you have any personal training questions he is very helpful. Here is his email: rgains@vsu.eduThe page numbers in this summary are for AFAA’s Personal Fitness Training: Theory and Practice text book.The chapters are in order of the certification workshop, not chronological.Chapter 1 – Understanding WellnessWellness = prevention + holismPrevention- “the practice of behaviors that minimize the risk of lifestyle related diseases and disabilities”p.2Holism – “the integration of the mind, body, and spirit for optimal functioning”p.25 Dimensions of Physical Wellness -SPIES1. Spiritual 2. Physical –cardio, strength, endurance, flexibility3. Intellectual –read outside of study4. Emotional – ability to cope with life and stress5. Social – relationshipsExtra - 6. occupationalConnect with your clients. Learn their interests and relate to them. Develop bonds- you will be a role model for this person. Inspirational quote from Dr. Gaines – “When dreams die, we die” (author unknown) - we need to inspire our clients and help them achieve to the best of their ability.Move people towards the right side of the wellness continuum and achieve a zest for life.Diseases Key termsIschemia: lack of adequate blood flowAngima pectoris: chest painAtherosclerosis: hardening (narrowing) of the coronary arteriesCoronary Heart Disease – leading cause of death in the USA (2010)3 major cardiovascular disordersMyocardial infarction: heart attack – inadequate blood flow to the heart causing death of heart tissueStroke – inadequate blood flow to brain causing death of brain tissueHypertension (high blood pressure)DiabetesType 1 – insulin dependent diabetes mellitus (IDDM) – body does not produce enough insulinType 2- non-insulin dependent – body produces insulin but develops a resistance to itMore common, can be managed through diet and exerciseChronic Obstructive Pulmonary Disease (COPD)-chronic bronchitis-Emphysema – irreversible – cilia paralyzed and cant remove waste- Often caused by smokingOsteoporosis-abnormally reduced bone density, brittle and easily fractured bones*people with osteoporosis cannot have spinal flexion7 Strategies for Optimal Well-BeingBecome more ActiveBecome Physically FitEat a Proper DietPrevent ObesityNo SmokingPractice Stress ManagementSelf Care*important! ACSM Guidelines for Physical Activity and Health(ages 18-65)- moderate intensity aerobic physical activity - 30min. – 5 days/wkOR vigorous intensity aerobic physical activity -20min – 3 days/wk-moderate and vigorous exercise combinations may be performed to meet this requirement-moderate intensity aerobic activity can be accumulated in short bouts-muscular strength and endurance activities – 2 days/wkImportant EquationsBMI= weight (lbs.)/height (in.)2 x 703BMI greater than or equal to 30 = obese(obesity = “a level of excess body fat that increases the risk of disease”)Waist girth >102cm menWaist girth > 88cm womenResourcesCollege stress rating scale – Holmes and Rahe - Ideas for Trainer Client RelationshipCreate a weekly/monthly newsletter for clients. You may want to include fitness tips and inspirational quotesInspirational Quotes and IdeasMaxwell – Thinking ChairWhich fits you schedule better? Being dead 24 hours/day or exercising 1 hour a day? (comic strip)People don’t care how much you know until they know how much you care –MaxwellBe enthusiastic – energetic, inspiring, a positive role model, encourage, motivateBe a dream castorGive them workouts for vacationJim rone – dream castingChapter 3 – AnatomyHelpful website - 4 – Risk Assessment6 steps for evaluating Health History RecordAnalyze atherosclerotic cardiovascular disease risk factorsDetermine whether client has any signs or symptoms suggestive of cardiovascular, pulmonary, or metabolic diseaseLow, mod, high riskRecommend clearanceACOG all pregnant clients need a physician’s clearance before exerciseConsider other possible reasons for clearancePractice evaluating case studiesChapter 2 – Exercise Physiology-Know basic structure and functions of the heart-3 Metabolic Pathways1. Phosphagen (ATP-PC) (0s-30s) –no fat breakdown2. Anaerobic Glycolytic (30s-3min)-3. Aerobic (3min+) fuel=fat, protein, carbs-VO2 max = the maximum amount of oxygen consumed and utilized by the body during an all out effort to exhaustion-anaerobic threshold – the point where VO2 and VCO2 levels cross-3 types of Muscle Tissue1. Skeletal2. smooth3. cardiac-sarcomere= basic contractile unit of muscle-be familiar with the slide filament theory-fiber types1. slow twitch – used for long endurance activities2. fast twitch – used for short activities – powerChapter 5 – Fitness Assessment-remember, the fitness assessment is only an estimate of baseline information about your client-it is good to show your client their improvement after several weeks to keep them motivated and see resultsGeneral Pre-testResting heart rate, blood pressureBody compositionCardio fitnessMuscular strength and/or enduranceAssess flexibilityPerform optional fitness assessmentsResting Heart RateSit quietly for 5-10min before testingUse radial arteryCount heartbeat for 30s and multiply number by 2 OR use number from counting one minute If heartbeat is irregular or greater than 100bpm, testing may be postponedNormal resting blood pressure is less than 120/80mmHg140/90 = high blood pressureTwo numbers in blood pressure-systolic – pressure exerted against walls after heart contracts-diastolic – pressure still remaining during relaxation periodBody Composition AssessmentHealthy body composition numbers for average people:-women – 25%-men -15%Be familiar with different methods of assessing BCALearn how to use skinfold calipers*note- BMI may not be accurate for someone who is very muscular-waist to hip ratio may be usefulCardio TestsMaximal tests are expensive and usually require a trained physician present, most of the time you will perform sub max testsSub max testing = less than or equal to 85%3 Minute Step TestPurpose – to determine current recovery heart rateProtocolNo warm upLight static stretching is okayShort practice of 2-3 steps is allowedNo talking/ arm movementStep for 3min. at 96bpm on a 12inch bench. Whole foot must be on the stepSit immediately at end of 3 minutesTake recovery heart rate for a minuteCheck NormsMuscle Strength AssessmentPush Up TestPartial Curl UpSit and ReachOptional Tests (Flexibility)Trunk extensionHamstringsHip flexorsQuadricepsCalfShoulderShoulderFun functional Postural ScreeningExcessive lordosisExcessive kyphosisHip shoulder height discrepanciesChapter 6 – Cardiorespiratory ProgrammingCardiorespiratory Fitness- the ability to perform repetitive, moderate – to – high intensity large muscle movement for a prolonged period of timeBenefits of cardio training – reduction in Coronary Heart Disease risk factors, improvement in cardio and respiratory functionHow much cardiorespiratory activity should one have?3-5 days/week in generalModerate intensity – 30min. for 5 days or more per weekVigorous intensity – 20-25min for 3 days or more per weekWeight loss requires 50-60min/dayHow to determine Maximum Heart Rate:220 – age = max heart rateHow to Determine Target Heart Rate Range:Determine maximum heart rate: HRmax = 220 – ageDetermine Heart Rate Reserve: HRR= max HR – resting HRDetermine % HRR: %HRR = HRR x %Determine upper HR limit: Target HR = %HRR + resting HRRepeat steps 3 and 4 to determine the lower HR limit*optional – you can divide the target HR by 6 to get a 10 second value. This way a client can determine if they are in the target zone quickly instead of counting for 30 seconds (the waiting time will make their HR drop)Different training systems for workout ideasChapter 7 - Strength TrainingResistance GuidelinesHelpful online resource for learning exercises sets for each muscle group (same or different exercise)-8-12 reps-3 seconds concentric, 3 seconds eccentric in a controlled manner-minimun 8-10 exercises for major muscle groups each sessionWhen Designing a Resistance Training Program Consider:-areas that need special attention-type of muscle training to be used-specific exercises and exercise order-sets, reps, intensity-how you’ll provide a progressive overload-see page 138 for types of workouts-vary program to increase interest and adherencePages to Make Copiesp.155- 6 -sample exercisesCommon Client Errors-too much weight-no warm up-poor body awareness-lack of focus-excessive/no adequate range of motion-excessive speedOther Elements to ConsiderWhat is the purpose of the exercise?Are you doing it correctly?Does it create any safety concerns?Are you maintaining proper alignment and form?For whom is the exercise appropriate?Chapter 12 – Nutrition and Weight ManagementCarbs are the main source of energyEvery gram of carbs is 4 calories: 4cal/gramAccording to NASFNB, 45-65% of your calorie intake should be carbs-20-30g of fiber every dayEvery gram of protein is 4 caloriesEvery gram of fat is 9 calories-20-30% cal intakeTo determine the amount of protein you need every day:Calculate your weight in kg – body weight (lbs) x .45Multiply weight in kg by .8g = amount of protein neededRefer Clients to to monitor nutritionHave your client keep a food journal to monitor their eating habitsBehavior Modification and CommunicationEffective Communication with Client-visualize their goals and make them visualize them-use the SMART system when creating goalsSpecificMeasurableAction orientedRealisticTimed – set a date for reassessmentInspirational QuotesWhether you think you can or whether you think you can't, you're right!- Henry FordThings turn out best for the people who make the best of the way things turn out – John WoodenThe difference between try and triumph is just a little umph! - Marvin PhillipsWinning takes talent, to repeat takes character –John WoodenBe more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are – John WoodenEnter every activity without giving mental recognition to the possibilityof defeat. Concentrate on your strengths instead of your weaknesses, onyour powers instead of your problems. - Paul J. MeyerIf one advances confidently in the direction of their dreams, and endeavors to lead a life which they have imagined they will meet with a success unexpected in common hours.-Henry David ThoreauThe difference between the possible an the impossible lies in a man’s determination.-Tommy Lasorda It isn't what you do, but how you do it – John WoodenDo not let what you cannot do interfere with what you can do – John WoodenObstacles are those frightful things you see when you take your eyes off your goals.-Sydney SmithThose who do not find time for exercise will have to find time for illness.-Earl of DerbyThe only disability in life is a bad attitude. - Scott HamiltonSelf-delusion is pulling in your stomach when you step on the scales. -Paul SweeneyMany of life’s failures are people who did not realize how close theywere to success when they gave up. - Thomas EdisonThe good Lord gave you a body that can stand most anything. It's yourmind you have to convince. - Vincent LombardiToughness is in the soul and spirit, not in muscles. - Alex KarrasIt's not whether you get knocked down; it's whether you get up. -Vince LombardiIt's the lack of faith that makes people afraid of meeting challenges,and I believe in myself. - Muhammad AliIf you always put limit on everything you do, physical or anything else.It will spread into your work and into your life. There are no limits.There are only plateaus, and you must not stay there, you must gobeyond them. - Bruce LeeWe do not stop exercising because we grow old - we grow old becausewe stop exercising. - Dr. Kenneth CooperEighty percent of success is showing up. - Woody AllenExercise alone provides psychological and physical benefits. However, ifyou also adopt a strategy that engages your mind while you exercise,you can get a whole host of psychological benefits fairly quickly. -James Rippe, MDTo feel "fit as a fiddle," you must tone down your middle. -AnonymousLiving a healthy lifestyle will only deprive you of poor health, lethargy,and fat. - Jill JohnsonLeave all the afternoon for exercise and recreation, which are asnecessary as reading. I will rather say more necessary because health isworth more than learning. - Thomas JeffersonTake care of your body, then the rest will automatically becomestronger. - Chuang TzuHear your heart. Heart your health. - Faith SeehillSo many people spend their health gaining wealth, and then have tospend their wealth to regain their health. - A.J. Reb MateriThe body is like a piano, and happiness is like music. It is needful tohave the instrument in good order. – BeecherThe body is like a piano, and happiness is like music. It is needful tohave the instrument in good order. – BeecherPain is temporary, pride is forever – unknownWorkouts are like brushing my teeth; I don't think about them, I justdo them. The decision has already been made. - Patti Sue Plumer, U.S. OlympianA gentle breeze blowing in the right direction is better than a pair of strong oars. ?????? - Canary Island Proverb Your thoughts are the architects of your destiny.???????- David O. McKayOne cannot think crooked and walk straight.???????- AnonymousIf you don't learn from your mistakes, there's no sense making them.???????- AnonymousYou have to expect things of yourself before you can do them-Michael JordanThere is no "i" in team but there is in win-Michael JordanIt's easy to have faith in yourself when you're a winner, when?????? you're number one.? What you've got to have is faith in?????? yourself when you're not a winner.?????????????????????????????????????????????????????????????????????????????????? - Vince LombardiWe are continually faced by great opportunities brilliantly disguised???????? as insoluble problems. – AnonymousWe cannot discover new oceans unless we have the courage to???????? lose sight of the shore. – AnonymousThe secret to productive goal setting is establishing clearly defined???????? goals, writing them down and then focusing on them several??????? times a day with words and emotions as if we've already???????? achieved them.??? ??????????????????????????????????????????????????????????????????????????? - Denis WaitleyKeep your eyes on the stars and your feet on the ground.?????????????????????????????????????????????????????????????????????????????????????? - Theodore RooseveltThe worst bankrupt in the world is the man who has lost his??? enthusiasm.? Let a man lose everything else in the world but??? his enthusiasm and he will come through again to success.?????????????????????????????????????????????????????????????????????????????????????????? - H. W. ArnoldGoals in writing are dreams with deadlines.-- Brian TracyI've found that luck is quite predictable. If you want more luck, take more chances. Be more active. Show up more often.-- Brian TracyIf you raise your children to feel that they can accomplish any goal or task they decide upon, you will have succeeded as a parent and you will have given your children the greatest of all blessings.-- Brian TracyIn life you can never be too kind or too fair; everyone you meet is carrying a heavy load. When you go through your day expressing kindness and courtesy to all you meet, you leave behind a feeling of warmth and good cheer, and you help alleviate the burdens everyone is struggling with.-- Brian TracyJust as your car runs more smoothly and requires less energy to go faster and farther when the wheels are in perfect alignment, you perform better when your thoughts, feelings, emotions, goals, and values are in balance.-- Brian TracyTalent hits a target no one else can hit; Genius hits a target no one else can see.”-Arthur SchopenhauerMake a game of finding something positive in every situation. Ninety-five percent of your emotions are determined by how you interpret events to yourself.-- Brian TracyNever say anything about yourself you do not want to come true.-- Brian TracyThe winners in life think constantly in terms of "I can, I will,???? I am".?? Losers, on the other hand, concentrate their waking??? thoughts on?what they should have done or on what they??? don't do.?????????????????????????????????????????????????????????????????????????????????? - Denis WaitleyYou're not a failure if you don't make it.? You're a success???? because you tried.?????????????????????????????????????????????????????????????????????????????????? - Susan JeffersAct the way you'd like to be and soon you'll be the way you act.????????????????????????????????????????????????????????????????????????????????????????? - Dr. George CraneShift your problems to challenges.? When you have problems, you?worry?about them.? When you have challenges - you are working, applying,?and attacking your plan to get results. This shift in thinking from problems to challenges is important in making tension an asset. -AnonymousAll progress is made by people dissatisfied with the way things are. -Anonymous ................
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