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Mission Statement The mission of repscanada is to increase

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Acknowledgments

• Human Kinetics (USA and Canada)• Primal Pictures Ltd. (UK)

Principles of Fitness, Health and Wellness

Foundations of Professional Personal TrainingChapter 1

Components of Fitness

Primary Components– Cardiorespiratory capacity– Muscular capacity– Flexibility– Body composition

Secondary Components– Balance– Coordination– Agility– Reaction time– Speed– Power– Mental capability

Health and Wellness

Benefits of Physical Activity

• What are they?

canfitpro’s Recommendations on Physical Activity, Nutrition, and Mindset for Optimal Health

Aerobic Activity Accumulate up to 300 minutes of moderate-intensity aerobic or 150 minutes of vigorous-intensity per week.

Muscle Strengthening Major muscle groups worked 3 or more days per week.

Flexibility Enjoy flexibility exercises 4 or more days per week.

Nutrition Implement health promoting nutrition and hydration.

Mindset Adopt strategies for a positivemindset.

Components of Fitness

Primary Components

• Cardiorespiratory Capacity• Muscular Capacity• Flexibility• Body Composition

Secondary Components

• Balance• Coordination• Agility• Reaction Time• Speed • Power• Mental Capacity

canfitpro Training Principles

• FITT• Individualization• Specificity• Progressive overload

• Recovery• Structural tolerance• All-around development• Reversibility• Maintenance

Nutrition Concepts for Personal Trainers


Nutrition

Nutrition is the study of food and how the body uses it. Nutrients are chemical components of

foods that are essential for energy, growth, cellular repair and regulation of metabolic

functions.

Scope of Practice - Defined

• Scope of Practice → is a term used to set boundaries for various professions that define the procedures, actions, and processes they are permitted to practice

• The Scope of Practice is limited to that which the individual has received education and experience, and in which he/she has demonstrated competency

Scope of Practice and Personal Training

• With regard to nutritional counseling– Personal trainers should develop a referral system

(dietician, naturopathic, medical doctor)– Gain additional education (Nutrition & Wellness

Specialist)– Only offer general nutritional advice and

information based on Canada’s Food Guide

Scope of Practice and Personal Training con’t

• Personal Trainer’s are not permitted to:– Prescribe or recommend supplements of any kind– Perform a client diet analysis

Essential Nutrients

• Carbohydrates• Fat• Protein• Vitamins• Minerals

Pyramid of Integrated Nutrition Pyramid of Integrated Nutrition

The Wheel of Integrated Nutrition The Wheel of Integrated Nutrition

Nutrition

•Pyramid of Integrated Nutrition

•The Wheel of Integrated Nutrition

•Hydration

Carbohydrates

• What is a carbohydrate and it’s function?• 2 categories of carbohydrate

– Simple (sugars → jam, syrup, honey, fruit)– Complex (bread, pasta, cereal, potatoes,

vegetables)– What are the best sources of carbohydrate?

Carbohydratesand Calories

• One gram of carbohydrate = 4 calories– One granola bar contains 23 g of carbohydrate.

What is the total amount of calories from carbohydrate for one bar?

– One cup of Cheerios breakfast cereal contains a total of 80 calories from carbohydrate. How many grams of carbohydrate are in one cup of cereal?

» 45% to 65% of total caloric intake» No more than 25% from simple sugars

Carbohydrates and Exercise

• The higher the intensity of exercise, the greater the reliance on carbohydrate – Relates to anaerobic metabolism which uses only glucose

as fuel• Even lower intensity exercise uses carbohydrate but to a

lesser extent because fat can also be used• Ideally, active people should consume complex and simple

carbohydrates during and immediately after exercise.

Fat• What is fat and it’s function?• 3 types of lipids in food

– Triglycerides (represents 95% of fat we eat)• Chain length determines digestion, absorption and function

– Phospholipids– Sterols– What are the best sources of fat?

Fat and Calories

• One gram of fat = 9 calories– One granola bar contains 3 g of fat. What is the

total amount of calories from fat for one bar?– One cup of Cheerios breakfast cereal contains a

total of 18 calories from fat. How many grams of fat are in one cup of cereal?

» 20% to 35% of total caloric intake

Fat and Exercise

• How are lipids used in exercise?– The lower the intensity of exercise, the greater the proportion of fat

burned to satisfy energy needs– As exercise intensity increases the proportion of fat burned

decreases and the proportion of carbohydrates increases– As exercise intensity increases the total number of calories burned

increases– Although the proportion of fat burned decreases to satisfy the

energy needs of the higher intensity activity, the total energy requirement increases and therefore the total volume of fat burned is greater

Protein

• What is protein and it’s function?• Made up of amino acids

– Complete protein– Incomplete protein– What are the best sources of protein?

Protein and Calories

• One gram of protein = 4 calories– One granola bar has 2 g of protein. What is the

total amount of calories from protein for one bar? – One cup of Cheerios breakfast cereal contains a

total of 12 calories from protein. How many grams of protein are in one cup of cereal?

» 10% to 35% of total caloric intake» 0.8 g / kg of body weight

Protein and Exercise

• If protein is being used to fuel exercise then not enough carbohydrate has been consumed

• It’s best suited for other body functions• It takes longer to digest and therefore not

recommended immediately before or during exercise.

Vitamins

• What are vitamins and their function?• 2 categories of vitamins

– Water soluble• Vitamin B complex, vitamin C

– Fat soluble• Vitamins A, D, E, K

– How can you maximize your vitamin intake?

Minerals

• What are minerals and their function?• Examples:

– Sodium, potassium → regulate body fluid– Calcium, phosphorus → bone health– Iron → carries hemoglobin which transports oxygen– Iodine → regulates metabolism

Water

• How important is water intake?• What is the function of water?• Water and exercise

– Consume 8-16 ounces one hour before– 8 ounces 20 minutes before– 4-8 ounces every 10 to 15 min. during– 16 ounces for every pound of weight lost after exercise

Ergogenic Aids

• As a personal trainer– Respect the scope of your abilities and refer clients

to a nutritionist– Your responsibility is to help clients by offering

general nutritional advice and info– You should not recommend any sport supplements

or ergogenic aids and refer clients to appropriate professional

Designed to improve physiological or psychological functions.

A Plan for Good Nutrition

How can we help clients to eat better?

What are 4 guidelines for developing a healthy

diet?

Nutrition Mix and Match

Nutrient

A) CarbohydrateB) WaterC) MineralsD) ProteinE) VitaminsF) Fat

Function

1. Needed for healthy body functions; individual needs and requirements

2. Major fuel source; essential for hormone production, healthy skin, transport some vitamins

3. Growth and repair of tissue4. Makes up 60% of body; used

for all body functions5. Water and fat soluble6. Fuel for brain and nervous

system

Bioenergetics


Bioenergetics Bioenergetics ConceptsConcepts

Chapter 2Chapter 2

DefinitionsDefinitions

Bioenergetics

Energy

Homeostasis

Metabolism

Bioenergetics

Bioenergetics is the study of how energy flows in the human body.

Bioenergetics• Key terms

– Energy– Homeostasis– Metabolism

Adenosine Triphosphate (ATP)

• What is ATP?– Adenosine - P ~ P ~ P

• How is ATP created?– Anaerobic metabolism

• ATP-CP phosphagen system• Glycolytic or lactic acid system

– Aerobic metabolism• Aerobic or oxidative energy system

ATP-CP Phosphagen System

• ATP-CP Phase 1– Uses stored ATP (1-2 seconds at maximal effort)– ATP (splits) → ADP + P + energy

• ATP-CP Phase 2– Split of CP to create more ATP (10 seconds of intense

effort)– ADP + CP → ATP + creatine

↑ creatine kinase

Glycolytic System• Provides fuel for up to 2 min. at maximal intensity• Breakdown of carbohydrate in the form of glycogen stored in

the muscle cell– Glycogen → 3ATP

• Breakdown of carbohydrate in the form of glucose stored in the blood– Glucose → 2ATP + 2LA (lactic acid) + heat

• As more glucose is metabolized, more lactic acid is produced• ↑ lactic acid in the cell = ↑ cell acidity = ↓ muscle contraction speed and strength

Aerobic Glycolysis

• Provides fuel for more than 2 min. at moderate intensity• Breakdown of glucose or glycogen (with oxygen present)

– Glucose + O2 → 38ATP + CO2 + H2O + heat

• Mitochondria is the site of aerobic metabolism• System is limited by ability of cardiorespiratory system to

deliver O2

Fatty Acid Oxidation

• Provides fuel for over 2 min. during low-intensity exercise• Breakdown of fatty acids (with oxygen present)

– Fatty acid + O2 → 100ATP + CO2 + H2O + heat

• Fatty acids are high energy fuel but they require large amounts of oxygen for reaction to take place

• System is virtually unlimited, but few people exercise for extreme durations; those that do use up a great deal of body fat

Lactate Threshold

• One concept that is important to understand regarding strenuous exercise is the lactate threshold (LT)

• The LT is the point at which the aerobic system cannot supply enough ATP for the needs of the body, forcing the anaerobic systems to increase their contribution of ATP.

Lactate Threshold con’t

• When does this occur?• What is the resulting by-product?• What does this mean for more

conditioned/fitter clients?

Interaction of the Systems

• At rest• At the beginning of exercise• During steady-state exercise• During strenuous exercise• During recovery

Oxygen Demands

• Oxygen deficit– The volume of oxygen missing in the first few minutes of

exercise

• Oxygen debt– When we stop exercising we still have an elevated oxygen

delivery and this extra oxygen is used to rebuild needed supplies of CP and ATP as well as to assist the liver in the breakdown of left over lactic acid

Developing the Energy Systemswith Interval Training

• Program variables– Work-to-rest ratio– Type of relief

• ATP-CP, glycolytic, oxidative

– Level of intensity– Arranging work and rest times

• Important considerations

Cardiorespiratory Concepts


Cardiovascular System

• Heart• Arteries• Veins

Cardiovascular System Functions

• Transportation of nutrients, oxygen, carbon dioxide, metabolic waste and hormones

• Maintaining core temperature of the body

Cardiovascular Anatomy

Circulation of Blood Through the Body

• Veins carry blood towards the heart• Arteries carry blood away from the heart• Right side before left• Atrium before ventricle

Blood Pressure

• Systolic pressure• Diastolic pressure• Average resting BP is 120/80

What happens to blood pressure during exercise?

Heart Rate• Resting HR = approximately 72 bpm• Pulse - felt at arteries close to the skin

– Carotid artery– Brachial artery– Radial artery

• Max HR = 220 – age• ↑ in oxygen demands ↑ in HR

Stroke Volume

• Amount of blood that the left ventricle ejects in one beat

• Typical male has a SV of around 70 ml/beat• As client becomes fitter = SV increases

Cardiac Output

• Q = SV x HR

How does Cardiac Output change during exercise?

Respiratory System

• Made up of left and right lungs and air passage way

• Allows gas exchange between blood and the environment

Respiratory Anatomy

Exercise Response

• Cardiovascular system– ↑ in HR, SV, Q – Vasoconstriction,

Vasodilation– BP

• ↑ in systolic pressure• Diastolic remains same or

slightly decreses

• Respiratory System– ↑ Rate of respiration

• Pulmonary ventilation – at rest = 10 L/min– First few minutes of

exercise it can ↑ to 45 L/min

– After 2 min, once client has reached homeostasis it can ↑ to 60 L/min

Physiological Benefits

• Summary– ↑ SV– ↑ blood delivery– ↑ red blood cells– ↑ capillary density– ↑size and number of mitochondria– ↑aerobic enzymes

System Integration

• Efficiency of the cardiovascular, respiratory and muscular systems

• Measured as aerobic capacity = VO2max– Maximum amount of O2 the body can extract and

use in the process of energy production

Aerobic fitness

Cardiorespiratory Recovery

• After exercise stops, O2 consumption remains elevated (EPOC)

• Light activity = recovery period that is short and unnoticeable

• Intense activity = recovery period lasting many hours, even days

• Active recovery

How can a personal trainer assist their clients with cardiorespiratory recovery?

Benefits of Cardiorespiratory Training

• What are they?

Exercise Prescription

• Cardiorespiratory Training– FITT– Considerations

• Number of sessions client is able to commit to• Clients current fitness level• Clients goals for cardiorespiratory training

Cardiorespiratory Guidelines

Monitoring Intensity• HR• Rate of Perceived Exertion (RPE)• Talk test

Target HR Zone Calculation

Maya is a 25 year old beginner with a resting HR of 75.

Calculate her training zone.

AnswersLower target heart rate

= (220 – 25) x .55= 195 x .55= 107 bpm

Upper target heart rate = (220 – 25) x .64= 195 x .64= 125 bpm

Heart Rate Reserve Calculation

Nolan is a 30 year old intermediate with a resting HR of 70 bpm.

Calculate his training zone.

AnswersLower target heart rate

= {[(220 – 30) – 70] x .65} + 70= [(190 – 70) x .65] + 70= (120 x .65) + 70= 78 + 70= 148 bpm

AnswersUpper target heart rate

= {[(220 – 30) – 70] x .74} + 70= [(190 – 70) x .74] + 70= (120 x .74) + 70= 88.8 + 70= 159 bpm

Rate of Perceived Exertion

• Borg Scale• Modified Borg Scale

Case Study

Howard is a 35 year old investment advisor who wants to increase his lean muscle mass, improve his VO2 max as well as drop the 20 pounds he has gained from too many business lunches. Howard plays golf in the summer and hockey in the winter. He worked out in university but has not be in a gym in 5 years. His resting HR is 78 bpm and his resting BP is 122/84. He is 6 feet tall and weighs 210 pounds. Howard is able to work out for 1 hour 5 days a week.

Skeletal Anatomy and Flexibility


Skeletal Overview

• Human adult skeleton has 206 bones• Born with 270 bones

– fuse to 206 by age 20 25‑

• Minor differences between men & women– Men → generally larger and heavier– Women → larger pelvic capacity for childbirth

Skeletal Overview con’t

• Four essential functions of skeleton– Protect vital organs and soft tissue– Factory where red blood cells are produced – Serve as reservoir for minerals– Provides attachment for muscles to produce

movement

The Human Skeleton

Classification of Bones

Parts of the Skeleton

• Axial Skeleton– Includes 80 bones

• Skull• Spine• Ribs• sternum

• Appendicular Skeleton– Includes 126 bones

• Shoulders• Pelvis• Bones in limbs

Anatomical Position

What is anatomical position?

Anatomical Terminology• Anterior/Posterior• Medial/Lateral• Superior/Inferior• Supine/Prone• Dorsal/Plantar• Proximal/Distal

Joint Movement Terminology

• Joint = place where bones meet– Flexion / Extension– Hyperextension– Abduction (protraction) / Adduction (retraction)– Circumduction

Joint Movement Terminology con’t

– Medial Rotation / Lateral Rotation– Supination / Pronation– Inversion / Eversion – Elevation / Depression

Joint ClassificationClassification Description Examples

Fibrous Connect bones without allowing any movement

Skull, Pelvis, Spinous processes and vertebrae

Cartilaginous Bones attached by cartilage; allow for only a little movement

Spine, Ribs

Synovial Freely movable; enclosed by articular capsule that holds synovial fluid

Shoulder, Hip, Knee, Elbow, Wrist, Ankle

Types of Synovial Joints

Flexibility• FITT

– Frequency– Intensity– Time– Type

Flexibility Techniques

Static Stretching• What is it?

– Goal– Example– Advantage/Disadvantage

Dynamic Stretching• What is it?

– Goal– Example– Advantage/Disadvantage

Flexibility Guidelines

• What are they?

Stretches for all Major Muscle Groups

• Refer to Appendix B, page 253 - 264

Muscular Concepts


Sliding Filament Theory

Types of Muscle Contractions

• Isotonic → concentric• Isotonic → eccentric• Isometric

Nervous System

• Basic Organization– To perform coordinated and skilled movements,

you must have coordination between the muscular & nervous system

– 2 parts to the nervous system• Central Nervous System (CNS)• Peripheral Nervous System (PNS)

Organization of the Nervous System

CNS• Composed of the brain

and spinal cord• Control centre

PNS• Composed of nerves that

connect the extremities to the brain

• Delivers information about all body parts to the brain (CNS) for processing

Organization of Nervous System

Muscle Fibre Types

• Slow twitch• Fast twitch

Muscle Anatomy and Action

• Muscles pull on bones to create movement at a joint

• Prime movers/agonists• Antagonists• Synergists

Major Muscles of the Body

• More than 600 muscles in the human body • Skeletal muscles produce movement by exerting

force on tendons which pull on bones• Most muscles cross a joint and attach to the

articulating bone that forms that joint

Major Muscles of the Body con’t

• Origin → where a muscle begins (proximal)• Insertion → where a muscle ends (distal)• When a muscle contracts it pulls the insertion

towards the origin

Shoulder: Girdle Trapezius

Upper Trapezius

Middle Trapezius

Lower Trapezius

Trapezius con’tMuscle Origin Insertion Function

Trapezius•1, 2 upper fibres•3 middle fibres•4 lower fibres

Base of skullVertebrae C1 to T12

ClavicleScapula (upper medial and medial surface)

1, 2: elevation3: adduction or retraction4: depression and upward rotation and stability of scapula

Levator Scapulae

Levator Scapulae con’t

Muscle Origin Insertion Function

Levator Scapulae Vertebrae C1 to C4

Scapula (upper medial surface)

Elevation of scapula

Exercises:Trapezius and Levator Scapulae

• Dumbbell Trap Shrug (seated)– Page 209

Rhomboids

Rhomboids Minor

Rhomboids Major

Rhomboids con’t


Rhomboids•Major•Minor

Vertebrae C7 to T5

Scapula (medial surface)

Adduction or retraction of scapula

Exercise: Rhomboids

• Cable Lat Row (seated with V-bar)– Page 205

Pectoralis Major

Pectoralis Major – Clavicular head

Pectoralis Major – Sternal head

Pectoralis Major con’tMuscle Origin Insertion Function

Pectoralis Major•Clavicular (upper)•Sternal (lower)

Clavicle, sternum, upper 6 ribs

Upper humerus Flexion, adduction, medial rotation, horizontal adduction

Exercise: Pectoralis Major

• Barbell Chest Press– Page 197

Deltoid

Medial Deltoid

Anterior Deltoid

Posterior Deltoid

Deltoid con’t


Deltoid•Anterior•Medial•Posterior

Clavicle, scapula (spine of scapula)

Upper humerus Abduction, external rotation, assists in flexion, extension, horizontal adduction

Exercise: Deltoid

• Dumbbell Shoulder Press (seated)– Page 211

Latissimus Dorsi

Latissimus Dorsi con’t


Latissimus Dorsi Vertebrae T6 to S5 Upper humerus Extension, adduction, medial rotation

Exercise: Latissimus Dorsi

• Cable Lat Pulldown (wide grip)– Page 203

Rotator Cuff

Supraspinatus

Infraspinatus

Rotator Cuff

Teres Minor

Subscapularis

Rotator Cuff con’t


•Supraspinatus (posterior)•Infraspinatus (posterior)•Teres Minor (posterior)•Subscapularis (anterior)

Scapula Upper humerus Rotation and stabilization of shoulder joint

Exercise: Rotator Cuff

• Tubing Rotator Cuff External Rotation (standing)– Page 215

• Tubing Rotator Cuff Internal Rotation (standing)– Page 217

Elbow: Biceps Brachii

Biceps Brachii con’tMuscle Origin Insertion Function

Biceps Brachii•Long head•Short head

Scapula Radius Elbow flexion, supination of forarm

Exercise: Biceps Brachii

• Dumbbell Biceps Curl (seated, with supination)– Page 221

Brachioradialis

Brachioradialis con’t


Brachioradialis Humerus Radius Flexion

Exercise: Brachioradialis• Dumbbell Biceps Curl (seated, hammer grip)

– Page 223

Triceps Brachii

Triceps Brachii – Lateral head

Triceps Brachii – Long head

Triceps Brachii con’t


Triceps Brachii•Lateral head•Long head

Upper humerus, scapula

Ulna Extension of elbow

Exercise: Triceps Brachii

• Cable Triceps Extension (standing, V-bar)

Torso: Rectus Abdominus

Rectus Abdominus con’t


Rectus Abdominus Pubis Ribs 5 to 7, sternum

Spinal flexion, posterior pelvic tilt

Exercise: Rectus Abdominus

• Partial Abdominal Curl-up– Page 249

External/Internal ObliqueExternal Oblique

Internal Oblique

External/Internal Oblique con’t


External Oblique Lower 8 ribs Pelvis Spinal rotation, lateral flexion, posterior pelvic tilt

Internal Oblique Pelvis Lower ribs Spinal rotation, lateral flexion, posterior pelvic tilt

Exercise: External/Internal Oblique

• Shoulder To Knee Curl-up– Page 247

Erector Spinae

Erector Spinae

Erector Spinae con’t


Erector Spinae Lower thoracic vertebrae, lumbar spine

Cervical and thoracic vertebrae, ribs, base of skull

Spinal extension

Exercise: Erector Spinae

• Back Extension (prone, upper body)– Page 245

Hip: Adductor Group

Pectineus

Adductor Magnus

Gracilis

Adductor Group

Adductor Brevis

Adductor Longus

Adductor Group con’t


Adductor longus Adductor magnus Adductor brevis GracilisPectineus

Base of pelvis Length of femur (medial edge)

Adduction

Exercise: Adductor Group

• Cable Hip Adduction (standing)– Page 239

Psoas Major And Iliacus

Psoas Major And Iliacus con’tMuscle Origin Insertion Function

Psoas Major Thoracic (bottom few) and lumbar vertebrae

Femur Hip flexion

Iliacus Pelvis (iliac crest) Femur Hip flexion

Muscles Of The Knee - Hamstrings

Biceps Femoris

Semitendinosus

Semimembranosus

Hamstrings con’t


Hamstrings•Biceps femoris•Semitendinosus•Semimembranosus

Base of pelvis Upper tibia, fibula Knee flexion

Exercise: Hamstrings

• Machine Leg Curl (prone)– Page 237

Quadriceps

Vastus Intermedius & Vastus Lateralis

Rectus Femoris

Vastus Medialis

Quadriceps con’tMuscle Origin Insertion Function

Quadriceps•Rectus femoris•Vastus lateralis•Vastus medialis•Vastus intermedius

Pelvis (rectus femoris only), upper femur (all others)

Patella and patellar tendon (to tibia)

Knee extension

Exercise: Quadriceps

• Machine Leg Extension– Page 235

Exercise: Hamstrings, Quads, Adductors

• Barbell Squat– Page 233

• Dumbbell Lunge– Page 234

Ankle: Gastrocnemius

Gastrocnemius con’t


Gastrocnemius Base of femur Heel (Achilles tendon)

Knee flexion, plantar flexion

Soleus

Soleus con’t


Soleus Top of tibia and fibula

Heel (Achilles tendon)

Plantar flexion

Exercise: Gastrocnemius and Soleus

• Dumbbell Heel Raise (standing)– Page 243

Tibialis Anterior

Tibialis Anterior con’t


Tibialis Anterior Top 2/3 of tibia Metatarsal Dorsiflexion, inversion

Benefits of Resistance Training

• What are they?

What to Train for?

• Muscular strength• Muscular power• Muscular endurance

Exercise Prescription• Resistance Training

– FITT– Considerations

• Number of sessions client is able to commit to• Clients current fitness level• Clients goals for resistance training

Intensity of Resistance Training

Muscle Fibre Recruitment

Resistance Training Guidelines

Types of Resistance Training

• Isotonic Training• Isometric Training• Isokinetic Training

Isotonic Training

– Concentric and eccentric muscle contractions– Constant resistance → arm curl with DB– Variable resistance → Nautilus equipment (cams),

Universal equipment (leverage)

Isometric Training– Static muscle contraction– Muscle length does not change when force is

applied against a fixed resistance– Limbs are not required to move– Strength gains limited to the joint angle at which

the exercise takes place

Isokinetic Training

– Needs specialized equipment that controls speed of movement through ROM

– Accommodating resistance → resistance matches strength of muscle and accommodates changes in mechanical advantage

Injury Recognition


Pre-Exercise Screening cont...Pre-Exercise Screening cont...

Why screen?• It allows for facility professionalism and fulfillment

of legal responsibilities (duty of care).• The ability to identify a possible need to refer the

individual to a more qualified exercise professional or additional health professionals.PAR-Q+ is available on the canfitpro website under ‘Downloads and Forms’ or can be completed online at www.eparmedex.com

Scope of Practice and Personal Training

Personal trainers are:• NOT permitted to diagnose injury or illness• NOT permitted to diagnose source pain• NOT permitted to suggest therapies in the absence of direct

communication with an appropriate health care practitioner (ie. physician, physiotherapist)

• To refer to an appropriate health care practitioner

Common Scenarios for Personal Trainers

• What do I do if my client comes to me…– With undiagnosed pain– With diagnosed pain– Asking for my opinion about treatment they are getting

from a health professional– Wanting to start training while being treated for an injury– Suggesting we ignore their health professionals advice on

resuming exercise

Pain

Pain is there for a reason and indicates a lack of normal tissue function or homeostasis in

the body.

Two Types of PainMechanical Pain

• Result of damage to musculoskeletal system by mechanical action or motion – Example → falling, tripping

Systemic Pain• Result of a disease,

infection, or medical condition – Example → rheumatoid

arthritis, heart disease

Two Types of Musculoskeletal InjuryAcute Injuries

• Result from single force application creating tissue damage and immediate pain and dysfunction – Example → broken bone,

sprain, contusion

Overuse Injuries• Result from repeated stress

resulting in gradual onset of pain and dysfunction over days or weeks – Example → stress fracture,

ITB, bursa inflammation

Injury Signs and Symptoms

• Symptom is usually described by the client as what they feel

• Sign is the result of what they were feeling– Therefore a client may say: “I feel a tightness in

my hamstring.” (symptom) Then they run and the hamstring tears and swells (sign).

Immediate Management of Acute Injuries

• Goals → minimize tissue damage and the inflammatory response– First 72 hrs very important– Undiagnosed pain should be referred to a health

professional– RICE principle applies

• Rest, Ice, Compression, Elevation

Prevention of Acute Injuries

Intrinsic Factors• Psychological and physical

characteristic status of your client– Examples → muscle

weakness, muscle imbalances, joint laxity, cognitive function

Extrinsic Factors• External factors your client

must deal with– Examples → environmental

factors such as temperature, humidity, fitness apparel, exercise equipement

Steps to Preventing Acute Injuries

• Intake interview• Par Q & Assessment• Start with lighter loads and lower intensity• Perform warm-up and cool down• Educate on proper technique and equipment set-up• Ensure maintenance of equipment and safe training

area

Immediate Management of Overuse Injuries

• Don’t downplay chronic pain• First 72 hrs is very important (RICE)• Decrease or limit volume and intensity• Pain lasting longer than 3 days or undiagnosed

pain should be refer to a health professional

Steps to Preventing Overuse Injuries

• Identify intrinsic and extrinsic risk factors• Ensure proper biomechanics are followed• Par Q & Assessment• Follow the FITT principle at safe levels• Develop a balanced training approach• Education about rest and cross training benefits

Pre-exercise Screening


Pre-exercise Screening

– Be professional and fulfill legal responsibilities– Identify a possible need to refer client to other health

professionals– Understand client better and establish good

communication– Identify areas of strength or weakness based on previous

injury– Develop a precise, individualized exercise program– Determine safe and effective exercises

To identify clients who have medical conditions that leave them at risk for injury or death when performing moderate to vigorous physical activity the following should be done

Pre-exercise Screening• Key Terms

– Duty of Care– Known Disease– Signs and Symptoms– Cardiac Risk– Health Risk Stratification

Duty Of Care

• Obligation of personal trainer and fitness facility to ensure client is reasonably safe

• Any breach of Duty of Care may result in negligence• Negligence may leave trainer and/or facility liable for

damages• Therefore, every personal trainer and fitness facility must

screen clients first.

Signs And Symptoms• May be well established prior to diagnosis by a medical practitioner• Act as early warning signals• Examples that should prompt medical referral include:

– Pain and discomfort in chest, lower jaw, or left shoulder– Ankle swelling– Feelings of rapid, throbbing HR– Severe pain in leg muscles when walking– Unusual fatigue and general feelings of lethargy– Difficulty breathing when standing or at night– Shortness of breath at rest or during light activity– Feelings of dizziness or fainting

Client Risk Stratification

• Use the answers on the PAR-Q+ and health history questionnaire

• Determine the risk that clients will put themselves in when starting a new exercise program

• Determine what precautions should be taken– Place client in 1 of 3 categories:

• Apparently healthy• Increased risk• Known disease

Pre-Exercise ScreeningPre-Exercise Screening

• As Fitness Professionals we have ‘duty of care’ to our participants ; i.e. We are legally responsible to ensure the safety of our participants.

• Any breach thereof could result in a potential negligence claim

Pre-Exercise Screening cont’d…Pre-Exercise Screening cont’d…

• All members/participants must fill out a Physical Activities Readiness Questionnaire for Everyone (PAR – Q+) to identify any health risks. This serves to identify risks, and assists in protecting the centre and instructor against potential negligence.

• The PAR-Q+ includes seven questions designed to identify people who will be required to answer follow up questions about their medical conditions.

Pre-Exercise Screening cont...Pre-Exercise Screening cont...

Why screen?• It allows for facility professionalism and fulfillment

of legal responsibilities (duty of care).• The ability to identify a possible need to refer the

individual to a more qualified exercise professional or additional health professionals.PAR-Q+ is available on the canfitpro website under ‘Downloads and Forms’ or can be completed online at www.eparmedex.com

Fitness Assessment


Why do Fitness Assessments?

• Gives Personal Trainer a clear indication of client’s current health status and actual fitness level (using resting HR and BP)

• Fine-tuning exercise prescription• Start with baseline information to help improve

client’s health and wellness, and to measure future progress

• Determining lifestyle factors that may be counterproductive

Why do Fitness Assessments? Con’t

• Goal setting and counseling• Isolating injuries or risk factors• Help develop a unique, individualized and accurate exercise

prescription• Motivating clients, thus increasing adherence and compliance

Testing Procedures• Pretesting must always precede tests and measures:

– Client must be told what to wear– When and where?– Not to exercise or drink caffeine or alcohol for 12

hours prior to the test– Complete PAR-Q+– Explain testing session– Sign informed consent document– Begin tests and measures

Testing Procedures con’t

– Follow logical and consistent order• Prescreening• Body composition• Light warm-Up• Cardiorespiratory fitness testing• Muscular strength and endurance testing• Flexibility testing

Prescreening

• Resting HR (RHR)– Must be < 100 bpm to continue testing– Normal 70 bpm for men; 75 bpm for women– As CV fitness ↑ RHR should ↓

Procedure for Resting HR

Equipment– Wrist watch– HR monitor (optional)

Procedure1. Have client sit quietly.2. Place index and middle finger on

carotid or radial artery.3. Begin counting first beat as zero and

keep counting beats for 30 seconds.4. Multiply number by 2 to determine

bpm.

Prescreening

• Resting BP – Must be less then 140/100 mmHg to continue

testing– Normal BP is 120/80 mmHg– As CV fitness ↑ elevated BP should decrease

Procedure for Resting BP

Equipment– Stethoscope and

sphygmomanometer– Chair and table

Procedure1. Have client sit with left arm

supported on table or by you.2. Place BP cuff on upper left arm

approximately 1” above the antecubital space.

3. Pump the cuff to over 200 mmHg and place the stethoscope over the brachial artery.

4. Slowly release pressure (2 mmHg/sec) and listen for the first tapping sounds – systolic pressure.

5. Continue to let air out until you no longer hear noise – diastolic pressure.

Evaluating Body Composition• Skin folds and girths• Bioelectrical Impedance Analysis (BIA)• Waist girth measurements• Body Mass Index (BMI)

Procedure for Waist Girth Measurements

Equipment– Flexible tape measure

Procedure1. Have client stand with feet shoulder

width apart and even weight on each foot.

2. Place tape measure around circumference of the waist, at the level of greatest narrowing. Do not indent skin by pulling to tight.

3. If noticeable narrowing is not apparent, take waist girth at midpoint between lowest floating rib and top of hip bone.

4. Normative data is measured in cm.

Procedure for BMI

Equipment– Pen and paper– Calculator

Procedure1. Obtain client’s body weight in

kilograms.2. Obtain client’s height in metres.3. Use the equation (BMI = kg/m2)4. BMI < 19 or > 25 puts client at risk5. BMI > 30 often indicates obesity

(exception : those with a large amount of muscle mass will fall above 30, so be careful in your interpretations)

Evaluating Cardiorespiratory Fitness

• Submaximal graded tests– Use steps, treadmill, stationary bike etc.

• Rockport Walking Fitness Test– Measurement of VO2max

Procedure for Rockport Walking Fitness Test

Equipment– Wrist watch– Stop watch– HR monitor (optional)– 400 m track (inside lane) or pre-

measured 1 mile loop

Procedure1. Have client warm-up and actively

stretch 5-10 minutes before the test.

2. Instruct client to walk 1 mile (4 laps on 400m track) as quickly as possible.

3. Record time in minutes it took client to finish.

4. Record client’s radial pulse immediately at end of test for a 15 second count and convert to bpm.

5. Use the equation on the following slide.

Equation for Rockport Walking Fitness Test

– VO2max (ml/kg/min)

= 132.853 – 0.0769(BW) – 0.3877(age) + 6.315(gender) – 3.2649(time) – 0.1565(HR)

*BW = body weight in pounds*Gender = 1 for males and 0 for females*Time = minutes

Evaluating Muscular Strength

• Normative strength tests– Grip strength– 10 repetition maximum

• Non-normative strength tests– Percent improvement

Procedure for 10 Repetition Maximum

Equipment– May use any exercise that

involves major muscle group– (i.e. bench press, leg press,

squat, lat pull-down)

Procedure1. Have client warm up for 5-10 min.2. Instruct client to perform 5-10

repetitions at 50% of perceived 10RM.

3. After 1 min. rest and light stretching, the client performs 5 repetitions at 75% of perceived 10 RM.

4. Increase the weight to the client’s perceived 10 RM.

5. To calculate 1RM, divide the weight the client did for 10RM by 0.75.

Evaluating Muscular Endurance

• Push-up • Abdominal Curl-up

Procedure for Push-upEquipment

– Exercise mat or towelProcedure

1. Instruct client to perform a couple of push-ups to observe proper form.

2. Hands are pointing forward and under shoulders.

3. Have client push up from mat and fully straighten elbows using toes as pivot and upper body in straight line

4. Return to start position and let chin touch mat. Stomach and legs should not touch mat.

5. If a full push-up can not be performed have client pivot from knees with tops of feet on floor.

6. Perform as many reps as possible until technique breaks over 2 reps or client is straining.

Evaluating Flexibility

• Sit and reach test• Shoulder flexibility test

Procedure for Modified Sit and Reach Test

Equipment– Tape measure or metre stick– Masking tape (to hold

measuring device in place)

Procedure1. Have client warm up for 5-10 min.

and perform 2 modified hurdler stretches for 20 sec. on each leg.

2. Have client remove shoes and place heels at the top of the measuring device with inner soles within 2 cm of the measuring device.

3. Client reaches forward with both hands as far as possible, holding for 2 sec. Hands should be even.

4. Score the most distant point reached with the fingertips.

Sources of Error in Testing

• The validity and reliability can be affected by:– Client factors– Equipment– Personal trainer’s skill– Environment

Program Design


Four Elements of Good Program Design

PeriodizationPeriodization is a planned systematic approach to

training that involves progressive cycling of various aspects of a training program during a

specific period of time.

Periodization as it Applies to Personal Training

• The goal of periodizing an exercise program is to optimize training during both short (i.e. weeks, months) and long periods of time (i.e. years).

• Using periodization, a competitive athlete is able to peak physical performance at a particular point in time. The same concept works if your goal is overall health and fitness.

• The bottom line is…periodization will help maximize results in a minimal amount of time!

Components of Periodization

• Macrocycle– Largest component of

periodization program– Usually consisting of

several months to years (i.e. Olympic athlete’s 4 year program)

Components of Periodization con’t

• Mesocycle– This is the intermediate

component of the periodized program

– Usually consisting of 1 to several months

Components of Periodization con’t

• Microcycle– This is the smallest

component of the periodization program

– Usually consisting of 1 to several weeks, but not normally shorter than 1-2 weeks

How it all Fits Together

Elite Athlete vs. Fitness Client Differences in Periodization Models

Elite Athlete– Periodization based on

preparing for major competition peak

– While fitness is a focus so are: mental prep, technical skills, specific training, competition and peaking phases, etc.

Fitness Client– Periodization focused mostly

on fitness as developed through:

• Strength training• Cardiorespiratory training• Flexibility training

– Goals are more focused to long-term health and wellness rather than competitive readiness

Supercompensation Cycle

Training Response Options

Optimal Training Response(Sum of Training Effect)

Overtraining Paradigm

canfitpro’s Training Principles• FITT• Individualization• Specificity• Progressive Overload• Recovery• Structural Tolerance• All-around Development• Reversibility• Maintenance

Program Design

• While there are volumes of scientific research with regards to the “best” way to train, personal training is still an art as much as it is a science.

• Your challenge is to take the science, meld it into your philosophy and apply it to an individualized program for your client that fits their goals!

Five Steps to Successful Program Design

• Step 1 → Information gathering• Step 2 → Prioritization of program goals• Step 3 → Creation and evaluation of

program• Step 4 → Delivery of the program• Step 5 → Re-assessment

Step 3: Creation and Evaluation

• In creating a program, consider:– Why am I including this exercise?– Is this a balanced program?– Does it meet the SMART goals for the client?– Is it safe, effective, efficient and enjoyable?– Does it have strength, cardio and flexibility?

Step 3: con’t• Include:

– Basic components of a program– Use of proper terminology

• Consider:– Strength training options

• Type of equipment• Approaches to set performance• Common split training combinations

Step 3: con’t• Consider:

– Cardiorespiratory training options• Type of equipment

– Flexibility training options• Equipment vs no equipment

Developing Your Spiel• Demonstrations of new movements or

equipment use must be delivered with confidence and clarity

• Your knowledge and expertise are demonstrated by incorporating alternative cues or explanations

Typical Personal Training Programs


Critical Questions to Answer

• Designing an effective personalized program requires understanding the client’s– Goals, health status and exercise history– Assessment results and fitness level– Workout location and equipment options– Number of session per week– Time allotted for each session

Putting the Program Together(Other Considerations)

• Beginner, intermediate, advanced• Body building vs. performance athlete• Aesthetics vs. functional training• Machine vs. free weight• Balanced vs. unbalanced• Weight loss vs. weight gain• Strength vs. endurance

All these will significantly influence the type of program you develop and exercise you

select.

For example…

Balanced vs. Unbalanced Training

• Unbalanced training (i.e. training the back more than the chest) is an appropriate strategy for clients whom are dominant in one area and not another, especially when time is a factor

• This is the same case for stretching where you should focus on the areas requiring increased mobility rather than having the client stretch all muscle groups

Modifications to Program Designs

• Modification = small manipulation of sets, reps, load, tempo, exercise

• The body adapts (in 2-6 weeks) to the stimulus it is given (principle of adaptation) resulting in increased performance (overcompensation cycle)

• If the stimulus is not changed further adaptation is inhibited• An entirely new program is not required to continue to

improve and should probably be avoided in the case of a beginner who is just learning the exercise.

As a personal trainer you need to have several different ways to change an exercise in order to challenge the body to continue

to improve.Practice, practice, practice and continuing

education are vital to increasing your knowledge and skill set.

Recording The Program

• The program card should include– The client name– Exercises to be performed– Sets and set performance– Reps and tempo– Amount of rest between sets– Cues/comments/reminders on how to perform exercises

Psychology of Personal Training


What qualities do effective personal trainer’s exhibit?

Qualities Of Effective Personal Trainers

– Knowledgeable– Supportive– Model healthy behaviour– Trustworthy– Enthusiastic– Innovative– Patient– Sensitive– Flexible

– Self Aware– Ability to access resources

and services– Ability to generate

expectations of success– Able to provide timely and

specific feedback– Able to provide clear and

reasonable instructions and plans

Behaviour Change• Stages of change

– Pre-contemplation– Contemplation– Preparation– Action– Maintenance

What Stage is your Client at?

• The Physical Activity Stages of Change Questionnaire is used to determine what stage of change a client is at

Intervention Strategies

• How would you change your approach?1. Client who has been a regular exerciser for

the past 6 months.2. Client who has never exercised and was just

told by their doctor that they need to start.3. Client who has failed at exercise in the past

but is aware of the benefits.

Motivational Strategies

• How can personal trainer’s motivate their client’s toward success?

What Determines Exercise Adherence?

• Demographics• Cognitive and personality variables• Behaviours• Environmental factors

– Social– Physical

• Physical Activity Characteristics– Intensity and duration– Perceived effort– Group Programming– Leader Qualities

SMART Goals

• Client that wants to lose weight.

• Client that wants to increase energy levels.

Treatment Strategies for Different Personalities

• Technical• Sociable• Assertive

Client Fears and Perceptions

• Lack of experience or negative experiences can lead clients to be fearful

• Try to understand and address their experiences and perceptions toward exercise– Successful programming can only begin once

this has been done!

Business of Personal Training


Career Opportunities

• Working within – A fitness centre– A personal training studio– As a freelance/contract personal trainer

Marketing your Services

• Product• Price• Promotion• Place

Product

• Differentiation• Development • Positioning

Price

• High price/low price or mid level pricing• What makes the best sense for you?• Different ways of pricing personal training

sessions• Alternatives to traditional package pricing

Promotions• Direct mail• Print or space ads• Electronic media• Networking• Guerilla marketing• Media outreach• Referrals

It is important to track your marketing efforts.

Why?

Place

• Importance of location

Selling your Services

• Focus on the clients needs and wants• Show how you can help• Develop action plan• Ask for feedback• Present prices• Overcome objections• Follow up

What should your professional image be?

Client-Trainer Agreement

Terminating the Relationship

Risk Management

• Adhere to guidelines

• Insurance

• Litigious situations

• Policies and procedures

Policies and Procedures• canfitpro recommends that personal

trainers follow these policies– Establish a fixed pricing policy and stick to it– Implement a 24 hour cancellation policy– Offer a money back guarantee

The PTS Certification Path

Where do I go from here?

Steps to PTS Certification• 25 hour PTS course• Obtain adult CPR certification/renewal

– Mandatory in order to obtain PTS certification certificate

• PTS theory exam – Usually scheduled within 3-4 weeks from course

end date

• PTS practical exam– Must complete within 6 months of successful

theory exam completion

PTS Theory Exam Details

• Theory exam (3-4 weeks after course)– 100 multiple choice questions and a client case

study– Must obtain 80% average between the two

components– Exam is scheduled for 3 hours– Exam marks will be given to individual candidates

within one week of exam date by the PRO Trainer

PTS Practical Exam Details• Practical exam (complete within 6 months of

successful theory exam)– Upon scheduling practical exam date with PRO

Trainer , candidate will be emailed a detailed hypothetical client and exam package

– Candidate prepares a one hour program for client and comes prepared to show all required skills

– Candidate is required to bring in their own test client

– Practical mark will be given to individual candidates immediately following the examination

Liability Insurancecanfitpro’s preferred insurance provider:

Annual premiums starting as low as $158!

www.sthunt.com/canfitpro 1-877-734-8776

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