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Our Vision
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people to lead passionate and fulfilling lives
through safe, fun, and effective physical
activity.
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Mission Statement
The mission of repscanada is to increase
the credibility of the fitness profession
by providing a centralized location
where consumers and employers can
identify and verify fitness certifications
and standards.
www.repscanada.com
Acknowledgments
• Human Kinetics (USA and Canada)
• Primal Pictures Ltd. (UK)
Principles of Fitness, Health and
Wellness
Foundations of Professional Personal Training
Chapter 1
Components of Fitness
Primary Components
–
–
–
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Cardiorespiratory capacity
Muscular capacity
Flexibility
Body composition
Secondary Components
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Balance
Coordination
Agility
Reaction time
Speed
Power
Mental capability
Health and Wellness
Benefits of Physical Activity
• What are they?
Activity Guidelines
Health Canada
–
–
–
–
60 min. of activity every day
Endurance – 4-7 days a week
Strength – 2-4 days a week
Flexibility – 4-7 days a week
ACSM
– Endurance – 30 min. or more
most days of the week
– Strength – perform 1 set of
8-12 repetitions for the entire
body
– Flexibility – performed daily
canfitpro Training Principles
•
•
•
•
FITT
Individualization
Specificity
Progressive overload
•
•
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•
•
Recovery
Structural tolerance
All-around development
Reversibility
Maintenance
Nutrition Concepts for Personal
Trainers
Foundations of Professional Personal Training
Chapter 2
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
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?
Carbohydrates
and 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
Designed to improve physiological or psychological functions.
• 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
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
Function
Nutrient
A)
B)
C)
D)
E)
F)
Carbohydrate
Water
Minerals
Protein
Vitamins
Fat
1.
2.
3.
4.
5.
6.
Needed for healthy body
functions; individual needs
and requirements
Major fuel source; essential
for hormone production,
healthy skin, transport some
vitamins
Growth and repair of tissue
Makes up 60% of body; used
for all body functions
Water and fat soluble
Fuel for brain and nervous
system
Bioenergetics
Foundations of Professional Personal Training
Chapter 3
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 Systems
with 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
Foundations of Professional Personal Training
Chapter 4
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
Aerobic fitness
• 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
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.
Answers
Lower 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.
Answers
Lower target heart rate
= {[(220 – 30) – 70] x .65} + 70
= [(190 – 70) x .65] + 70
= (120 x .65) + 70
= 78 + 70
= 148 bpm
Answers
Upper 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
Foundations of Professional Personal Training
Chapter 5
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 Classification
Classification
Description
Examples
Fibrous
Connect bones
without allowing any
movement
Skull, Pelvis, Spinous
processes and
vertebrae
Cartilaginous
Bones attached by
Spine, Ribs
cartilage; allow for
only a little movement
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
Foundations of Professional Personal Training
Chapter 6
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’t
Muscle
Trapezius
•1, 2 upper fibres
•3 middle fibres
•4 lower fibres
Origin
Base of skull
Vertebrae C1 to
T12
Insertion
Clavicle
Scapula (upper
medial and medial
surface)
Function
1, 2: elevation
3: adduction or
retraction
4: depression and
upward rotation
and stability of
scapula
Levator Scapulae
Levator Scapulae con’t
Muscle
Levator Scapulae
Origin
Vertebrae C1 to
C4
Insertion
Scapula (upper
medial surface)
Function
Elevation of
scapula
Exercises:
Trapezius and Levator Scapulae
• Dumbbell Trap Shrug (seated)
– Page 209
Rhomboids
Rhomboids Minor
Rhomboids Major
Rhomboids con’t
Muscle
Rhomboids
•Major
•Minor
Origin
Insertion
Vertebrae C7 to T5 Scapula (medial
surface)
Function
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’t
Muscle
Origin
Pectoralis Major
Clavicle, sternum,
•Clavicular (upper) upper 6 ribs
•Sternal (lower)
Insertion
Upper humerus
Function
Flexion, adduction,
medial rotation,
horizontal
adduction
Exercise: Pectoralis Major
• Barbell Chest Press
– Page 197
Deltoid
Medial Deltoid
Anterior Deltoid
Posterior
Deltoid
Deltoid con’t
Muscle
Deltoid
•Anterior
•Medial
•Posterior
Origin
Clavicle, scapula
(spine of scapula)
Insertion
Upper humerus
Function
Abduction,
external rotation,
assists in flexion,
extension,
horizontal
adduction
Exercise: Deltoid
• Dumbbell Shoulder Press (seated)
– Page 211
Latissimus Dorsi
Latissimus Dorsi con’t
Muscle
Latissimus Dorsi
Origin
Vertebrae T6 to S5
Insertion
Upper humerus
Function
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
Muscle
•Supraspinatus
(posterior)
•Infraspinatus
(posterior)
•Teres Minor
(posterior)
•Subscapularis
(anterior)
Origin
Scapula
Insertion
Upper humerus
Function
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’t
Muscle
Biceps Brachii
•Long head
•Short head
Origin
Scapula
Insertion
Radius
Function
Elbow flexion,
supination of
forarm
Exercise: Biceps Brachii
• Dumbbell Biceps Curl (seated, with
supination)
– Page 221
Brachioradialis
Brachioradialis con’t
Muscle
Brachioradialis
Origin
Humerus
Insertion
Radius
Function
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
Muscle
Triceps Brachii
•Lateral head
•Long head
Origin
Upper humerus,
scapula
Insertion
Ulna
Function
Extension of
elbow
Exercise: Triceps Brachii
• Cable Triceps Extension (standing, V-bar)
Torso: Rectus Abdominus
Rectus Abdominus con’t
Muscle
Rectus Abdominus Pubis
Origin
Insertion
Ribs 5 to 7,
sternum
Function
Spinal flexion,
posterior pelvic tilt
Exercise: Rectus Abdominus
• Partial Abdominal Curl-up
– Page 249
External/Internal Oblique
External
Oblique
Internal Oblique
External/Internal Oblique con’t
Muscle
Origin
Insertion
Function
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
Muscle
Erector Spinae
Origin
Lower thoracic
vertebrae, lumbar
spine
Insertion
Cervical and
thoracic
vertebrae, ribs,
base of skull
Function
Spinal extension
Exercise: Erector Spinae
• Back Extension (prone, upper body)
– Page 245
Hip: Adductor Group
Pectineus
Gracilis
Adductor
Magnus
Adductor Group
Adductor
Brevis
Adductor
Longus
Adductor Group con’t
Muscle
Origin
Adductor longus Base of pelvis
Adductor magnus
Adductor brevis
Gracilis
Pectineus
Insertion
Function
Length of femur
(medial edge)
Adduction
Exercise: Adductor Group
• Cable Hip Adduction (standing)
– Page 239
Psoas Major And Iliacus
Psoas Major And Iliacus con’t
Muscle
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
Muscle
Hamstrings
•Biceps femoris
•Semitendinosus
•Semimembranosus
Origin
Base of pelvis
Insertion
Upper tibia, fibula
Function
Knee flexion
Exercise: Hamstrings
• Machine Leg Curl (prone)
– Page 237
Quadriceps
Vastus
Intermedius &
Vastus Lateralis
Rectus Femoris
Vastus Medialis
Quadriceps con’t
Muscle
Quadriceps
•Rectus femoris
•Vastus lateralis
•Vastus medialis
•Vastus intermedius
Origin
Pelvis (rectus
femoris only),
upper femur (all
others)
Insertion
Function
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
Muscle
Gastrocnemius
Origin
Base of femur
Insertion
Function
Heel (Achilles
tendon)
Knee flexion,
plantar flexion
Soleus
Soleus con’t
Muscle
Soleus
Origin
Top of tibia and
fibula
Insertion
Heel (Achilles
tendon)
Function
Plantar flexion
Exercise: Gastrocnemius and Soleus
• Dumbbell Heel Raise (standing)
– Page 243
Tibialis Anterior
Tibialis Anterior con’t
Muscle
Tibialis Anterior
Origin
Top 2/3 of tibia
Insertion
Metatarsal
Function
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
Foundations of Professional Personal Training
Chapter 7
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 Pain
Mechanical 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 Injury
Acute 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
Foundations of Professional Personal Training
Chapter 8
Pre-exercise Screening
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
– 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
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.
Known Disease
• People with a known disease must have
medical clearance for exercise
• Their medical practitioner should provide
guidelines
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
Increased Cardiac Risk
• Personal Trainers should be aware of CV risk factors and be able to screen
clients
– Age (men > 45 yrs and women > 55 yrs)
– Family history of heart disease
– Smoking
– High BP or hypertension (>139 / >89)
– High cholesterol (total over 200 mg/dl)
– Diabetes
– Sedentary lifestyle
Age Risk
• Men > 45 yrs and women > 55 yrs are
encouraged to have a medical exam
before starting an exercise program
– Should be mandatory if:
• previously sedentary or beginning a new exercise
regimen
• or combine an age risk with any other risk factor
Physical Activity Readiness
Questionnaire (PAR-Q)
•
•
•
•
Who should complete a PAR-Q?
What is the purpose of the PAR-Q?
When should clients fill this out?
When should a personal trainer have their
client seek medical clearance?
Health History Questionnaire
• Used to gather more specific information concerning a client’s
health, in addition to the PAR-Q
– Client details
– Current medical conditions
– Medication use and allergies
– Current or past injuries
– Treatment from other health care professionals
– Cardiac risks
Health History Questionnaire con’t
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–
–
–
Family health history
Past and present exercise history
Past and present nutritional information
Past and present work history
• Personal trainers can use a standardized form for all clients, or
develop their own questionnaire
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
Referrals
• Personal Trainers should not work with people
who have serious medical conditions
• Any clients who have answered “Yes” to a
question on the PAR-Q or have 2 or more CV risk
factors with signs and symptoms should consult
with their physician first
Referrals con’t
• Doctor must provide clearance for
unrestricted physical activity before any
exercise guidance is given
• PARmed-X form is then used
Fitness Assessment
Foundations of Professional Personal Training
Chapter 9
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)
Procedure
1. 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
Procedure
1. 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
Procedure
1. 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
Procedure
1. 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 risk
5. 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 premeasured 1 mile loop
Procedure
1.
2.
3.
4.
5.
Have client warm-up and actively
stretch 5-10 minutes before the
test.
Instruct client to walk 1 mile (4 laps
on 400m track) as quickly as
possible.
Record time in minutes it took client
to finish.
Record client’s radial pulse
immediately at end of test for a 15
second count and convert to bpm.
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)
Procedure
1.
2.
3.
4.
5.
Have client warm up for 5-10 min.
Instruct client to perform 5-10
repetitions at 50% of perceived
10RM.
After 1 min. rest and light
stretching, the client performs 5
repetitions at 75% of perceived 10
RM.
Increase the weight to the client’s
perceived 10 RM.
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-up
Equipment
– Exercise mat or towel
Procedure
1.
2.
3.
4.
5.
6.
Instruct client to perform a couple of
push-ups to observe proper form.
Hands are pointing forward and under
shoulders.
Have client push up from mat and fully
straighten elbows using toes as pivot and
upper body in straight line
Return to start position and let chin
touch mat. Stomach and legs should not
touch mat.
If a full push-up can not be performed
have client pivot from knees with tops of
feet on floor.
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)
Procedure
1.
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
Foundations of Professional Personal Training
Chapter 10
Four Elements of Good Program
Design
Periodization
Periodization 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
Foundations of Professional Personal Training
Chapter 11
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
Foundations of Professional Personal Training
Chapter 12
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 • Client that wants to
weight.
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
Foundations of Professional Personal Training
Chapter 13
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
• Can-Fit-Pro 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