personal fitness trainer diploma...

Personal Fitness Trainer Diploma Course – Lesson Seven –

PERSONAL FITNESS TRAINER

DIPLOMA COURSE

ASSIGNMENT SEVEN

PROGRAMME WRITING

TUTOR TALK: The Learning Outcomes for this assignment are:

• Introduce different programmes if training.

• Summarise ‘key words’ and ‘phrases’.

Second only to the ‘one to one’ works that you will be undertaking, this is an extremely important

part of the work for the successful personal trainer.

There is no doubt that there are a number of highly skilled and knowledgeable fitness instructors

working in the industry (health and fitness gymnasiums, etc) that will be capable of delivering good

programmes for their clients, and some of course will be doing so. As a personal trainer you must be

capable of offering much more.

This Section will be giving you the skills and knowledge to do just that (and that bit more).

Be under no illusion, the work that a personal trainer puts in for their clients is much more than just

the ‘contact time’ they have with them. Below is a list of other duties and skills (plus the background

knowledge) that you must possess (or are prepared to work towards) if you are going to be

successful.

To fully appreciate the work you have to undertake in preparation for your client, you are advised to

read the Review Notes during earlier lessons.


The writing of any programme will depend upon a number of factors:

• Medical questionnaire results

• Health & Fitness results

• Wants and needs of the client

• Time availability for training

• Possible training venues

Please refer back to the SMARTER principle in writing programmes. Also be referred to the

principles behind Short, Medium and Long term goals.

It is extremely important that any programmes you write are so done with full understanding and

appreciation of the commitment the client will owe to you, and your duty of care and professionalism

toward them.

For the time being, we will discuss the ‘wants and needs’ of the client, taking into account that the

questionnaire results have NOT revealed anything untoward or of concern. Here are a number of

different wants and needs that one may well come across:

• To lose (fat) weight

• To gain (muscle) weight

• To tone up the body

• Increase strength levels

• To become ‘fitter’

Each of the above are everyday examples that we may come across during work in the gymnasium or

fitness suite. There are of course some more (sport) specific examples we must learn to plan for:

• To prepare for a specific event or tournament

• To rehabilitate from an injury

The principles of coaching and programme planning remain, for the most part, similar in nature, and

therefore we treat each and every client with the same respect and duty of professional care in the

preparation work.

One very important issue that needs to be addressed at the start of any programme is that of

specificity. It is very easy to have a client who wishes to lose weight and accept the programme you

design, but specificity would describe such weight loss as ‘body fat’.


In this scenario, the use of BodyStat or callipers would be the tool the personal trainer will use to

measure/monitor changes. It would be very easy to fall into the trap of deciding that any loss

ascribed by using weighing scales may be due to fat, when it is probably a result of water content.

Clients require or deserve such specific results – even if at the very least it demonstrates your

professional approach to the whole programme!

The exact same specifics in the programme have to be described when the client wants to gain

(muscle) weight. The use of BodyStat machines will again reveal if there has in fact been

improvements or changes in body composition (muscle, fat, water content, etc).

One issue not discussed at this point within the course has been that of Nutritional advice – its

importance and impact upon programme planning and performance may have dramatic effects upon

your clients. Please refer to Nutrition later in the course.

Those students with some experience in programme writing, especially of the sports coaching

variety, will find the following exercises more of a revision exercise, but a useful one all the same.

There are a number of new words and concepts that some of you will have to come to terms with,

including:

• Periodisation

• Macro, Meso and Micro cycles

• Seasons

• Training units

There is an old saying that runs very true:

“To be a good fitness trainer, one has to understand training theories.”

The planning of programmes MUST be written with the full understanding and consent of your

client (the athlete) and other interested parties, such as coaches and administrators in sport (including

medical practitioners).


CONSULTATION CARD

Client’s Name:

About your Training

Day Mon Tue Wed Thur Fri Sat Sun

Sessions / day 1 + 1

Intensity L + VH

Aerobic / anaerobic 1 + 1

Type J + W

KEY

Sessions / day = 1, or 1 + 1, etc (meaning 1 only, or two in one day, the above Table shows this

athlete training twice in the day, of different Types)

Intensity = measured as Low – Medium – High – Very High

Aerobic / Anaerobic = defined by content and intensity

Type = J = Jog; W = Weights; WC = Weights Circuit; C = Circuit training; Sw = Swimming, etc.

The Training / Competition Year (Single Period or Peak)

Oct Nov Dec Jan Feb Mar Apr May Jun July Aug Sept

Peak Peak


Draw a line on the above graph that represents the ‘quality’ of your training.

• The bottom line = low quality at high quantity

• Middle lines = medium quality and quantity

• Top line = reaching your ‘peak’ competitions

The athlete is aiming to ‘peak’ sometime during the months of July and August. The remainder of

the year is a gradual build up from quantity to quality (see below).

The Training / Competition Year (Double Period or Peak)

Oct Nov Dec Jan Feb Mar Apr May Jun July Aug Sept

Peak Peak

Peak

Draw a line on the above graph that represents the ‘quality’ of your training.

• The bottom line = low quality at high quantity

• Middle lines = medium quality and quantity

• Top line = reaching your ‘peak’ competitions

Here, the athlete/coach has planned for TWO peaks in any one 12-month period. This occurs quite

often in Track & Field athletics, whereby the athlete will attempt to have very good quality results

both Indoors and Outdoors.

The basic principles remain the same, building from quantity to quality as one approaches the peak

periods.

Before we proceed further, we must not neglect those clients who come to us for advice other than

for participation in sport. There will be times when we have clients who have lived sedentary

lifestyles in the past and want to change to a healthier, fitter and more fulfilling one.

In these situations, our approach may be slightly different (not ‘champion centred’), but the attitude

towards offering a quality product remains the same.


The writing of the programme is such that planning along short, medium and long-term goals (the

SMARTER principle) will only be to time-scales agreed by both parties, and not with the agreement

of coaches or to meet championship deadlines.

For ‘mere mortals’ not preparing for specific sporting events, the information gathered may not be as

in-depth or complicated’, but is nonetheless just as important.

If available, the use of BodyStat machines can reveal a lot of relevant and important information – it

can also provide the client with immediate feedback on present levels.

The example given below demonstrates the majority of information that is available from the

employment of such a machine.

Although the use of weighing scales and callipers can reveal similar information, if one wants to

impress the client then one will have to prepare the following well in advance:

• Record cards

• Statistical conversion charts

• ‘Norm’ standard tables – for results

BodyStat Report

Readings Recommended range

Fat = 25.6 % 20 – 26 %

Fat Weight = 31.7 lbs. (or Kg) 24 – 31 lbs. (or Kg)

Lean Body Weight = 25.5 % 29.5 – 25.0 %

Lean Weight = 92.2 lbs. (or Kg) 88 - 95 lbs. (or Kg)

Total Body Weight = 124 lbs. (or Kg) 115 – 123 lbs. (or Kg)

Water = 52.1 % 50 – 60 %

Total Body Weight = 29.3 litres 28 – 34 litres

Est. Met. Rate (Rest) = 1432 kcal

Est. Av. Energy Required = 2005 kcal

Discussing the Record Card

BodyStat Report – this has been included into the record card as a more convenient (faster)

alternative to the use of callipers and charts.


A much more accurate method, the use of scientific equipment always impresses the client – even

more so if it saves valuable time!

The BodyStat regime will also allow the client to state their activity levels – this then gives useful

information regarding:

• Estimated Metabolic Rate (at rest)

• Estimated Average Energy required for the day

BodyStat also gives Body Fat weight and percentage – this may be a good indicator both to you and

the client that it may be in their best interest to lose excess body fat.

BodyStat is, of course, a valuable tool for the athletic clients that you will have on your books.

Some athletes believe that they may have to lose ‘weight’, and following a regime of weight training

or similar, their body weight has at the least not changed, but at worst, some will increase body

weight.

The use of weighing scales and callipers in this situation may not reveal the full truth. I.e.: they will

have:

• Lost body fat

• Increased lean (muscle) mass

• Maintained or increased water levels

Without BodyStat, or having a confident ability to use callipers, the client will no doubt become

depressed, and start to question your ability or the programme you have written for them!

Always appear professional in such circumstances, but again, this section is designed to give you the

underpinning knowledge to succeed.

Discussions of the Consultation Card

As stated, a copy of the training programme (or the presence of the coach) would be of great benefit

in this part of the process.


Training

This will vary between sports and individuals within the same sport. Rugby Union and American

Football players will play the same game, but have different positions and roles to play on the field.

Some athletes will train more than once per day – swimmers, track & field, rowers, etc.

The table demonstrates an athlete the principle of training twice a day. Intensity can be described as

low to very high, and again can be so described by the athlete/coach.

Intensity and Quality of the training will have a great impact upon performance. The quality and

quantity of food must reflect the intensity/quality of training

Sports nutritionists MUST have some knowledge in relation to sporting activity, training and

competition if they are to win over the confidence of the athlete and the coach.

• Intensive training is a reflection of quality over quantity

• Extensive training reflects quantity over quality

Most athletes and coaches will have some understanding of what is meant by aerobic and anaerobic

type training – therefore so will you!

The type of training can be abbreviated as you wish – the list is endless:

• Jogging – running – sprinting – fartlek – hills, etc

• Swimming – easy to very hard

• Weight training – circuits – power – matrix, etc

The Training / Competition Year

Here, we make use of an intensity-training graph to demonstrate quality in the programme.

You may find that the information helps plan different types of food intake:

• Carbohydrates, Fats, Proteins, etc – these will all have to be equated into the programme to

reflect the quality of the training

• High carbohydrate diets may reflect extensive bouts of training (circuits, etc)


• High protein intake (of the ‘less fat’ variety, of course!) may be eaten during times of heavy

weight training

• Fat intake may not be appropriate – but one may argue in the case of ‘ultra-distance’,

‘extreme’ or similar may feel it necessary (in the short-term)

Many sports divide their Year into periods or phases that reflect the quality of training and intensity

of competition. This is best referred to as ‘Periodisation’, which shall be discussed in greater detail in

later Sections.

Some athletes will compete for just a few months in the year – reaching a ‘peak’ that will last a

number of weeks. Examples include Track & Field athletics.

Other sports will have participants compete at a high quality level for a number of months –

examples will include Soccer and Rugby.

There are one or two sports that require participants to compete for almost the whole year, non-stop.

Tennis is one prime example where those on the professional and satellite tournament tours will

quite literally compete not just in competitions in one country, or even one continent, but will find

themselves competing in different continents all within a few weeks of one another!

Time Zones, travel, temperature, heat (or cold), humidity – all of these factors will have to be taken

into account.

Eating meals at different times, eating different foods, etc – all have to be studied in depth before

giving advice.

One saving grace in the above is that athletes who compete in major International matches and

Events (such as the Olympic or Commonwealth Games, the World Student Games and others) will

find that their food tastes and preferences are met.

Those athletes who compete under such circumstances require some form of discipline or regime that

helps them to focus. The coach and any training partners will help and psychological preparation

remains a constant.

There may be times when the coach is unable to travel, and psychologically the athlete may not be

feeling ‘up to it’. A constant may be the food/diet they adhere to.

You, the Sports Nutritionist, have to be confident in the advice you give – you may become one of

the foundations that the athlete will depend upon.


Calculating the amount (and the quality) of foods will be very much dependent upon the training and

competition regimes, and a close relationship between athletes, coaches and the sports nutritionist is

a must.

Making enquiries along such lines of training programmes, based upon periods or phases, will

demonstrate you have knowledge into Training Theories, and may become more forthcoming with

information than could otherwise be expected.

Periodisation

As stated, this is the preferred method used by a number of sports coaches to prepare their athletes

for the coming year.

Split into a number of periods or phases, the emphasis of training gradually changes according to the

needs of the athlete (Macrocycles).

The Phases are then divided or split again into smaller units (Mesocycle), then into Microcycles and

finally training units.

Phase of training Lasting how long Emphasis

Macrocycles 2-5 months General aims of intent

Mesocycles 4-10 weeks Cyclic units with specific

training aims of intent

Microcycles 7-21 days Smallest cyclic block of

Specialist units

Training unit Usually one session Specific skills sessions

As one can imagine, the cycles (periods of time that repeat) will be written in order for the coach to

monitor progress and evaluate the programme.

The coach uses this cyclic (repeating) system for a number of reasons:

• The athlete is capable of putting value to the programme

• The athlete becomes aware of training emphasis – and takes comfort in stability

• There is a noticeable change of emphasis in each new phase – the athlete perceives

progression


Preparation

phase

Pre-

competition

Competition

phase

Comp /

transition

NOV DEC JAN FEB MAR APR MAY JUN JLY AUG SEP OCT

Adapted from Javelin Throwing (Carl Johnson, 1987)

The coach is capable of accurate monitoring throughout. Constant monitoring allows for both coach

and athlete to predict future performance levels and change goals accordingly. Changes in goal

selection prepare the athlete for both possible victories and possible failures (very important for low

achievers or those who are just beginning a sport or activity).

Macrocycles

Here, the coach will engage in overall aims being fulfilled by a number of objectives.

Examples:

Macrocycle 1 – General fitness

The athlete will undertake activities such as running, hills, circuits, weight training, swimming, etc.

This macrocycle is non-event specific.

The aim is to have the body reach a level of fitness, non-specific in nature, that can be regarded as

‘overall’ and prepares well for specific event training.

MACR

O

MESO

CYCLES

Volume

Intensity


Macrocycle 3 – Competition fitness

The athlete is now engaged in event-specific, competition-based training.

All training is geared towards ‘peaking’ – this may be at the end of a microcycle lasting 7-14-21

days or so.

The ‘overall aim’ of this Macrocycle is probably the ‘Peak competition’ for the whole year.

Mesocycle (June-July) – Competition specific work

This cycle may well be part of the above Macrocycle, the coach looking at one or two areas of sports

or event fitness.

Split into TWO microcycles, the coach may be looking at something such as speed and power.

Each microcycle may last 3 weeks each, the coach hoping that the athlete responds as the weeks

progress.

Microcycle (July) – Competition weeks

Taken from the above, the microcycle may last up to 21 days.

The coach will split the cycle into individual training days to complete the work levels.

Although many of us work to a 7-day week, the microcycle may be so long and detailed that 7 days

is not enough to complete the objectives.

In this cycle, the coach may require the athlete to undertake such things as power weights, circuits,

sprinting and event-specific drills.

Training units – competition week

These units usually occur over one day.

The coach will look at warm up and cool down exercises, event specific skills and drills, and maybe

some psychological preparation.

When devising the training programme, one has to be aware constantly of the wants, needs and aims

of the athlete.


Once again, you are directed towards the SMARTER principle for clients who are not interested in

sporting activity or competition. Written in more ‘loose terms’, the programme for personal clients

without sporting ambition still has to be measurable and agreed.

Clients who pay for such an expensive service expect quality planning – with goals expected, and

outcomes. The use of short, medium and long term goals will help cement the idea that there is

planned progression. These terms are used in place of the cycles written above.

The LAWS of TRAINING

Fitness may be described as the degree of adaptation to the stressors of a given lifestyle.

Athletes have programmes of specific fitness written by coaches who are expert in training theories.

Adaptation to an athlete’s functional capacity is referred to as the ‘load’ or ‘stimulus’.

• Loading produces fatigue

• Cessation of loading is followed by recovery

One will find that during the recovery the body is capable of greater loads. When the athlete trains

again, he will find not only a return to previous levels but may well surpass it. This phenomena is

referred to as “over compensation” or “super compensation” (Yakovelev, 1967).

The “OVERCOMPENSATION CURVE” (from Yakovelev, 1967)


When planning a progressive training programme, one has to be aware of the THREE Laws of

Training:

• Overload

• Reversibility

• Specificity

1st Law – Principle of OVERLOAD

The nature of loading must be that it challenges the athlete’s present status. Ideally, subsequent

loadings should be introduced at the peak of over compensation (see figure below).

Repeated loadings introduced into the programme too early or after over-compensation will NOT

produce the same net effects of progression. An exception to this ‘rule’ will be endurance training,

where this re-loading is required for further progression.

Schematic representation of Progressive Overload (Harre)

Based on “over-compensation”

Where loading is introduced following ‘incomplete’ recovery, fatigue and loss of performance is

quite noticeable.


Based on “incomplete recovery”

The above schematic representation describes an endurance training session. The athlete is not

allowed to fully recover before the next bout of exercise is introduced. A longer recovery is then

introduced to prevent exhaustion (rather than fatigue).

If the athlete is not given a recovery (as above), then fatigue levels will continue downwards –

leading to exhaustion.

2nd Law – Principle of REVERSIBILITY

When there is no loading applied, and therefore no need to adapt, the functional capacity of the

athlete will return to their basic status – consistent with the demands of their present lifestyle.

The graph below represents the ‘downward slope’ of the compensation curve – describing how long

it may take for the athlete to return to ‘lifestyle’ levels.


The graph represents ‘reversibility’ as applied to situations where ‘strength training’ is introduced to

the programme.

The key to meeting these two loads is termed “progressive overload” and one MUST see that that

both loading and recovery are one process.

The correct ratio (load : recovery) within a training unit (intra-unit) and between units (inter-units) is

observed. This training ration will then dictate optimal “frequency of loading” .

3rd Law – Principle of SPECIFICITY

A specific nature of the load will produce a specific training effect. This is related to the demand of

the event. This loading assumes specific characteristics by defining it in terms of the following:

• The training ratio (see previous page)

• The structure of the loading

The structure relates to the extent of the intensity in a training unit, and within a group of units.

Weekly training Daily Drop off in strength


Putting it all together

Whether the client is coming to you for expert opinion on coaching theory and practice, or for advice

on health and fitness matters, your approach must be very professional at all times.

For programme planning, the same principles are applied:

Your approach Sports coaching Personal trainer

Macro-cycle Long term goal

Meso-cycle Medium term aims

Micro-cycle Short term objectives

Your planning

Training unit Training units

Although the terminology may be different, the means by which you write the programme remain the

same:

• Progression

• Choices of training venue

• Availability of training

• Overload

• Adaptability

• Reversibility

Although it is quite easy to write a training (fitness/health) programme for the client, one MUST

always plan for REST. Rest is thought to be the time when the body adapts to and progresses from

each bout of exercise.

Body builders will progress their shape and tone by concentrating on one part of the body (such as

back and shoulders), whilst resting others (such as legs). This approach then allows the body to

compensate and adapt for the next bout of exercise.


IN REVIEW

The use of Record and Consultation Cards will help both the Personal Fitness Trainer and athlete :

coach to focus their mind to the task at hand.

It may be necessary (polite) to invite the coach to the consultation – especially when discussing

training programmes.

Medical history and medical treatments will, in some cases, be important issues when discussing

with clients.

The consultation card will probably demonstrate some knowledge regarding training theories, but

more importantly shows quality in your questions and preparation beforehand.

Intensity and quality of the training programme will be very important when discussing and

analysing the answers given.

One will discuss a number of items from the answers given:

• Wants and needs of the client

• Time availability

• Training venues

Types of training – aerobic and anaerobic content will help one to focus on the type of nutrient (and

‘loading’) to be applied to the diet.

• Carbohydrates – for energy

• Fats – for stored energy (and extreme sports)

• Protein – growth, maintenance and repair

Time zones, international matches and events, travelling, climate, etc – these factors will all have

bearing on your programme for the diet.

The writing of the programme will be based upon dividing the time available to reach the ‘ultimate

goal’ or ‘aim’ into measurable time periods and progressive (short-term) goals along the way:

• Macrocycles (long term goals)

• Mesocycles (medium term goals)

• Microcycles (short-term goals)

• Training units


IN REVIEW (Continued)

The use of BodyStat (or similar) machines will help both health/fitness clients and athletes to have an

appreciation of body composition changes as they progress through the programme.

Understanding the complexities of the consultation card, including the term ‘Training’, will help

build an outline of the programme:

• Intensity of the training

• Quality of the training

• The type of training

• Nutritional needs during training

Periodisation is very popular amongst sports coaches in helping to plan the programme of athletes in

reaching ultimate goals. Some athletes will want to compete (reach an ‘ultimate peak’) during a

season, culminating in just one day. Others may have to compete at a high standard for an extended

period of time.

Other factors Personal Trainers may have to come across will include travelling abroad:

• Time zones

• Dietary changes

• Working with training partners

The Laws of Training refer to the consequences of training (or not) to the athlete and their

progression through the programme:

• The degree of adaptation to the stressors of a given lifestyle

• Adaptation

• Loading and fatigue

• Recovery

• Over (or ‘super’) compensation


The Law of Overload – the programme must be designed for the athlete to be challenged to meet

present levels

The Law of Reversibility – without a loading being applied, the athlete will not progress. Continual

‘non-progression’ will lead to regression or reversibility of all benefits. Some have termed this

training emphasis as use it or lose it!

The Law of Specificity – the programme must be specific to meet the demands of the goal.

KEY WORDS and PHRASES

Medical history

Consultation

Medication

BodyStat

Present diet

Body measurements

Training regimes

Training intensities

Dietary needs

Carbohydrates – for energy

Fats – for stored energy (and extreme sports)

Protein – growth, maintenance and repair

Periodisation

Macro- meso and micro-cycles

Laws of training – Overload, Reversibility

and Specificity

Estimated Metabolic Rate (at rest)

Estimated Average Energy

Aerobic and Anaerobic

Intensive exercise

Extensive exercise

Carbohydrate – energy source

Fat – stored energy

Protein – growth, maintenance & repair

Tournaments

Travel

Time zones

Climate

Adaptation

Over-compensation curves

Recovery and rest

TUTOR TALK: With the next lesson you will find the question paper relating to the

work that you have just completed. Now all that remains for you to do is to answer the

questions and return your completed test paper to the College for marking. Keep up the

good effort.

© Copyright Reserved

“The most beautiful experience we can have is the mysterious. It is the fundamental emotion that

stands at the cradle of true art and true science.”

Albert Einstein

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