Certified Personal Trainer Re-Certification Manual Section I 1
Physical Fitness Physical fitness refers to a physiologic state of wellbeing achieved through physical exercise and healthy lifestyle. To be physically fit, one needs to improve all components of fitness. These components include cardiovascular capacity, muscular endurance, muscular strength, flexibility, agility, coordination, and balanced eating habits. Relatively fit individuals are able to handle everyday activities effectively and efficiently compared to less fit individuals. Four Major Components of Physical Fitness 1. Cardiovascular Endurance the ability of the system (heart, lungs and blood vessels) to deliver oxygen to the working muscles efficiently, therefore allowing the body to perform moderate intensity activity such as walking, running or bicycling for a prolonged period of time. It is also responsible for removing carbon dioxide, the by-product of respiration. 2. Muscular Strength the maximum force that a muscle can produce against resistance in a single maximum effort. To enhance muscular strength, perform between 4-12 repetitions per set using moderate to high loads of 60-80% of the one-repetition maximum (1RM) until technical failure is reached. 3. Muscular Endurance the capacity of a muscle to exert force repeatedly against a resistance, or to hold a fixed or static contraction over time. Muscular endurance training tests the ability of the muscles to generate a percentage of maximum force for a longer period of time as opposed to muscular strength training. To enhance muscular endurance, perform 15 + repetitions per set using relatively light loads of 40-60% of the one-repetition maximum (1RM). The exercise set should end when repetitions are no longer powerful. A rep range between 12 and 15 could be considered a combination of both muscular strength and endurance. 4. Flexibility the ability of the muscles and joints to move through their full range of motion. This component is vital to preventing injury and accelerating recovery time. Flexible individuals will experience little or no restriction in movement. 2
TOP TEN Trainer Responsibilities 1. Provide professional guidance and expertise 2. Maintain a positive and uplifting attitude 3. Be accountable for all scheduled training sessions 4. Emphasize proper form and exercise technique 5. Conduct regular progress evaluations 6. Progressively increase frequency, intensity and duration 7. Design efficient and effective workouts 8. Provide a wide variety of exercises 9. Utilize various pieces of exercises equipment 10. Exceed client expectations 3
Factors that Determine the Success of Your Clients 1. Genetics Up to 90% of success is determined by a person s predisposed genetic composition. Although genetics loads the gun, lifestyle pulls the trigger; therefore clients should focus on consistency and hard work to achieve their goals. 2. Current Level of Fitness The lower the current level of fitness the faster and more noticeable the gains will be in the beginning. As clients reach their peak the tougher it will be to see improvement. 3. Level of Commitment How important is this commitment in comparison to the other things in their lives? How much time is realistically available for them? Are they surrounded by supportive people? (friends, family, significant others, etc.) Ideally, clients should commit to 2-3 training sessions per week to achieve the best results. Consistency is key! 4. Expectations Are their goals realistic? Do they possess the genetics to achieve their desired body type? Is it financially possible to hire you on a consistent basis to realistically achieve these goals? 5. Effectiveness of the Exercise Program Is the program designed to achieve the specific goals set by the client? Consistent progress evaluations will be necessary in order to identify the effectiveness of the program that has been implemented. 4
Trainer Ethics Provide Safe and Effective Instruction Providing safe and effective instruction involves a variety of responsibilities for certified fitness professionals. Safe means that the instruction will not result in physical, mental or financial harm to the client. Great effort and care must be taken in carrying out the responsibilities that are essential in creating a positive exercise experience for all participants. Establish and Maintain Clear Professional Boundaries Working in the fitness industry requires personal trainers to encounter many different people. It is imperative that a professional distance be maintained in relationships between trainer and client. Trainers are responsible for setting and monitoring the boundaries between a working relationship and personal friendship with their clients. Certified Personal Trainers should: o Avoid touching clients unless it is essential to instruction o Inform clients about the purpose of touching and find an alternative if the client objects o Discontinue all touching if it appears to make the client uncomfortable o Never initiate or encourage discussion of a sexual nature o Take all reasonable steps to ensure that any personal and social contacts between trainer and client do not have an adverse impact on the trainer- client relationship If it is not possible to maintain appropriate professional boundaries with a client, inform the fitness director immediately in order to file a formal complaint. The recommended next step would be to terminate the relationship and possibly refer the client to another trainer. Charges of sexual harassment or assault, even if groundless, can have disastrous effects on the career of any personal trainer. 5
Motivational Tactics Motivating clients starts with maximizing the rate of improvement and minimizing the risk of injury. Be sure that every training session is a fun and exciting exercise experience. After every training session, be sure to build anticipation for the next scheduled personal training appointment. It is essential for personal trainers to carefully and consistently record each workout for their clients. Clients progress should be routinely reviewed with necessary exercise modifications implemented. By keeping detailed records of training sessions, clients will have an added incentive to keep purchasing training sessions once they begin to see personal improvements. Another excellent form of motivation is performance feedback (reinforcing comments and complimenting). Encouragement and positive reinforcement are highly motivational, particularly for beginner clients who may be lacking confidence in themselves. Performance feedback should always be shared in positive and encouraging manner. To be the most meaningful, performance feedback or reinforcing comments should contain specific information emphasizing those things that the client is doing well. A final factor for client motivation is YOU. Your physical appearance, training regularity, exercise technique, and personal attitude provide an example that can significantly increase your client s enthusiasm for training. Different clients may need different verbal cues. The best cues will be the ones that work! Clear communication between the client and trainer is imperative to the success of the program and the client achieving his or her goals. The following are some verbal motivational cues to keep in mind to help the client get the most out of each training session: Verbal Motivational Cues: Ø Opening: Wow that s a good looking shirt! Where did you get it? Ø You re starting to make this exercise look easy! Ø We re going to have to start adding more weight soon! Ø You re form is looking better every time I see you Ø Keep up the intensity! Ø Only 5 reps left! Finish strong! Ø Closing: Awesome energy today! I wish all of my clients came in this focused! 6
Instructional Techniques The role of a certified personal trainer is to advise, direct and educate their client. This role calls for a personal trainer to act as a teacher, coach, supporter, counselor, as well as a financial negotiator. A personal trainer s objective should be to enable the client to take more control of their health and become self-sufficient. To be successful, trainers should be attentive to the following: 1. Posture: Specific postures will communicate your interest. To express your engagement, face the client at eye level and lean toward them in a relaxed manner while they are performing exercises. Research has shown that these postural behaviors demonstrate to the client the traits of empathy and genuineness. 2. Positioning: Position yourself at an appropriate distance from the client to demonstrate a respect for his or her personal space. Positioning yourself too far away could be interpreted as a lack of confidence. Be sensitive to the client and use your best judgment to decide the most professional distance. 3. Eye Contact: Good eye contact is a key sign for indicating interest in a person. Eye contact enables the client to feel comfortable and conveys your true interest in the training session. 4. Body Language: A person s expressions, gestures, posture and other actions provide a constant source of information. Nervous mannerisms such as playing with objects, pacing, and drumming fingers should be avoided during interactions with clients. 5. Voice Inflection: An effective communicator is aware of the quality of delivery of the message. Some personal trainers speak so softly that they cannot be heard, while others speak with such volume that they become overbearing. Your voice should be loud enough to be heard, while reserving a range to emphasize important points or for added motivation while training. 7
Flexibility Training Flexibility is an essential component of physical fitness and has been consistently shown to be highly specific to the individual, to the activity, and to each joint. Each client has a different musculature, joint structure, and genetic composition. Personal trainers are responsible for creating flexibility training programs that are specific to each individual client. Advantages of flexibility training: Relieves muscle tension Improves posture and balance Increases range of motion Prevents muscle and joint injuries by elongating and relaxing muscles Flushes out lactic acid Improves circulation and blood flow giving muscles added flexibility to move freely Improves coordination, balance, and accuracy Improves recovery time Muscles, tendons and ligaments are not immediately ready for the extreme range of motion required for most physical activity. Before starting any routine, it s more effective and efficient if the muscles are already warmed up. The warm-up increases circulation and reduces stiffness in body. Two types of stretching that provide the best results are Static and Dynamic muscle stretching. Dynamic Muscle Stretching stretching that is done by gradually increasing the stretch distance and speed of movement with each successive repetition in a particular direction. This type of stretching should be a slow controlled movement where the limit of the muscle gradually increases. Performing a dynamic warm-up instead of jogging on a treadmill is the preferred way to get your client ready for their workout. A dynamic warm-up consists of any movement in which joints move through a full range of motion. For example, bodyweight lunges, throwing exercises, or squat jumps. Static Muscle Stretching holding a stretch with low force for about 25-30 seconds. This type of stretching is the way to increase flexibility. It s important not to use too much pressure. Repeat the stretch in sets for the same length of time and force. 8
These types of warm-ups will increase blood flow to the muscles and joints while also prepping the central nervous system to work. Improper stretching can cause injury. Injury can occur if a client does too much too fast while muscles are tight or cold. Avoid ballistic stretching, which uses bouncing or jerking movements to gain momentum. Muscles should be slowly stretched to their endpoint of movement and held for about 25-30 seconds. Flexibility training programs should be tailored to the clients strengths, weaknesses, and should emphasize the major muscle groups relevant to postural correction. The focus of flexibility training should be to target the client s individual needs based on their flexibility assessment. Often the shoulders, chest, hamstrings, and hips are particularly tight. Flexibility training can also help to improve muscle imbalance. A muscle imbalance is caused when some muscles are more warmed up and ready for exertion than others. If muscles are not stretched equally, they are said to be imbalanced. Muscle imbalances make you less coordinated and can contribute to injury such as pulled or strained muscles. Functional flexibility training improves the stability and mobility of a person as a whole. For example, golfers, swimmers and tennis players will improve their overall range of motion creating more efficient swings and/or strokes. Individualized stretching programs improve both stability, the ability to maintain ideal body alignment during all activities, and mobility, the ability to use full, normal range of motion. Have clients dynamically warm-up/stretch before the training session and static stretch during and/or after the training session. The more time and attention spent on flexibility training, the more benefits the client will experience. Don t forget to educate your clients on the importance of flexibility training for each workout. Verbal Stretching Cues: Ø Maintain control of your breathing at all times. Ø Inhale when releasing a stretch and returning to the original position. Ø Exhale during the exertion or reaching phase of the stretch. Ø Breath into the stretch. 9
Myofascial Release Foam rolling is a highly effective technique used for the purpose of myofascial release. The idea is to work out the knots or fascial adhesions within the muscles. Fascia is a form of connective tissue that wraps and bundles muscles together. Myofascial adhesions can develop as a result of stress, poor posture, improper exercise technique, muscle imbalances as well as a sedentary lifestyle. Without treatment, facial adhesions can negatively affect the natural function of muscles. When foam rolling, one must learn to control the amount of pressure to the point of tolerable discomfort. In highly sensitive areas, eliminating tension completely is not likely to happen following one application. However, clients can integrate foam rolling into their weekly routine for long term results. In some occasions, improvement can be noticed immediately depending on the person and the area being worked. Benefits of Myofacial Release: Increases circulation that enables oxygen and other nutrients to reach muscles and other soft tissues to facilitate recovery from exercise Reduces adhesions that improves the elasticity of muscles and other soft tissues to improve movement and reduce pain Eliminates tension in muscles to assist in alleviating aches and pains Application: As with all things exercise related, start gradually. Begin with a softer roller and learn to control the amount of pressure applied. Once you feel a comfortable level of control, administer pressure to the most sensitive areas for about 20 to 30 seconds. Foam rolling can be performed prior to and after workouts. When applying prior to the workout, focus mostly on problematic areas. Foam rolling is designed to reduce restricted and imbalanced movements during the workout. Please note: applying this technique to a healthy muscle may relax it to the point of being less effective during the workout so encourage clients to only foam roll problematic areas pre-workout. 10
1. Mid-upper Back (Trapezius) Lean back against the roller, positioning it beneath the shoulder blades. Raise the hips slightly and maneuver up and down to find sensitive areas. Keep the roller between the shoulder-blade region. Be cautious around the neck and lower back as there is minimal support in these areas. 2. Calves (Gastrocnemius and Soleus) In a seated position, place hands behind for support. Place one leg on the roller starting at the lower calf. Roll the calf by moving slowly toward the roller. Search for sensitive areas along the calf. Turn the leg inward and outward to explore other sensitive areas. 11
3. Inner Thigh (Adductors) Begin in a facedown (prone) position and place the roller parallel to the body. Slowly roll toward the upper groin area to identify the most sensitive areas. 4. Latisimus Dorsi Rest the roller at a slight angle toward the back side of the armpit. Rock forward and backward and up and down to search for sensitive areas. 12
5. Gluteus Maximus and Medius Shift body weight on the left elbow with the roller above the hipbone. Find the sensitive area and switch sides. Another option is to sit on the roller while supporting the body with the left hand on the floor. Cross the left ankle onto the right knee and search for sensitive area. Use contact points on the floor to control the amount of pressure. 6. Outer Thigh (IT Band and Lateral muscles of the quadriceps) The outer thigh is usually very sensitive. From a side-plank position, place the right elbow on the floor and left hand and left foot on the floor in front of the body. Start above the outside of the knee and slowly maneuver the roller toward the hip. 13
Worksheet 1. To be considered physically fit, what areas of fitness need to be improved? 2. List and define the 4 major components of physical fitness. 3. What percent of success is determined by a person s genetic code? 4. Who is responsible for setting and monitoring the boundaries between trainer and client? 5. What should trainers do at the end of each training session? 6. What is the final factor for client motivation? 7. The role of a personal trainer is the active process of what? 8. What could be considered a lack of confidence to a client? 9. List the advantages of flexibility training. 10. What are the two types of muscle stretching? When should each be performed? 14