C.F.A. Christian Fitness Association Personal Trainer/Advanced Personal Trainer/ Master Trainer/ Sports Nutritionist/ Martial Arts Strength Trainer/Step & Kickbox Aerobics Instructor/ Health Club Manager/ Women s Self-Defense Instructor/Cycling Instructor/ Pilates Instructor/ Sport Specific Trainer/ Water Aerobics/ Childhood Obesity Specialist/ Golf Specific Training Specialist Study guides. Legal Disclaimer The Author accepts no liability for actions influenced or taken by anyone that reads this manual or receives a certificate of satisfactory completion from the Christian Fitness Association LLC (CFA). This manual is meant to inform, entertain and educate the reader. The reader should independently verify any errors or omissions. The reader accepts sole responsibility for any use or misuse of the information contained herein. This text may not be reproduced except where noted within, or by written permission of the Author. Introduction Through the last several decades, due to the increasing rise in medical complications (diabetes, high blood pressure, heart attack, etc.) related to obesity and lack of physical activity, America has decided that now is the time to lead a healthier life. The follow are study guides to help you assist these people wishing to change their life style. Any form of certification as a physical trainer usually merits at least fifty dollars per hour. Whether you are a Certified Personal Trainer, Advanced Personal Trainer, Sports Nutritionist, Martial Arts Strength Trainer, Women s Self-Defense Instructor, or Step/Kickbox Aerobics Instructor, there is a job market for you. Not only will you have the satisfaction of seeing your clients physically change before you, but you will also be paid very well for doing what you love to do. Following the introduction will be study guides for your certification of choice. Some charts are provided to use as reference to your study guide and for your clients. All outlines state topics for independent study by the reader before completing any certifications.
Personal Trainer Study Guide Knowledge of target heart rate Ability to calculate target heart rate Normal resting heart rate Normal resting heart rate for an athlete Normal blood pressure What raises normal blood pressure Knowledge of aerobic exercise Types of muscle fiber Agonist and antagonist muscles Basic muscle anatomy Over-training principle General bodybuilding lifts General training routines How to avoid joint injury How to measure body-fat Average percent of body-fat Medical complications of being obese Knowledge of when and when not to stretch Knowledge of types of stretches How to stretch safely Knowledge of personal training waivers Knowledge of personal training marketing Advanced Personal Trainer Study Guide Knowledge of target heart rate Ability to calculate target heart rate Normal resting heart rate Normal resting heart rate for an athlete Normal blood pressure What Raises normal blood pressure Knowledge of aerobic exercise Types of muscle fiber Agonist and antagonist muscles Basic muscle anatomy Over-training principle General bodybuilding lifts General training routines How to avoid joint injury How to measure body-fat Average percent of body-fat Medical complications of being obese
Knowledge of when and when not to stretch Knowledge of types of stretches How to stretch safely Anatomic names for muscles Origin and insertions of muscles Eating disorders Acute over-training principle Anatomic names for movement (pronation, Supination, etc.) Muscle and bone cell structure Types of bones Bone and muscular disorders Types of force impacting a joint Knowledge of personal training waivers Knowledge of personal training marketing Master Trainer Study Guide Knowledge of target heart rate Ability to calculate target heart rate Normal resting heart rate Normal resting heart rate for an athlete Normal blood pressure What Raises normal blood pressure Knowledge of aerobic exercise Types of muscle fiber Agonist and antagonist muscles Basic muscle anatomy Knowledge of training for special needs populations Knowledge of anatomical diseases effecting proper workout form Knowledge of ATP Knowledge of VO2 max. Over-training principle General bodybuilding lifts General training routines How to avoid joint injury How to measure body-fat Average percent of body-fat Knowledge of an athlete s diet requirements Knowledge of eating disorders Medical complications of being obese Knowledge of when and when not to stretch Knowledge of types of stretches How to stretch safely Anatomic names for muscles
Origin and insertions of muscles Eating disorders Acute over-training principle Anatomic names for movement (pronation, Supination, etc.) Muscle and bone cell structure Types of bones Bone and muscular disorders Types of force impacting a joint Knowledge of personal training waivers Knowledge of personal training marketing strategies Knowledge of how to avoid injury while training seniors Knowledge of how to train seniors with arthritis Knowledge of how to train seniors with osteoperosis Knowledge of how to train seniors with a joint replacement Knowledge of how to train seniors with chronic disorders Knowledge of how to motivate children Knowledge of potential harmful exercises for children Knowledge of proper childhood nutrition Knowledge of child sport related exercise Muscles in Alphabetical Order: A - E abductor digiti minimi (in the hand), abductor digiti minimi (in the foot), abductor hallucis, abductor ossis metatarsi quinti, abductor pollicis brevis, abductor pollicis longus, adductor brevis, adductor hallucis, adductor longus, adductor magnus, adductor pollicis, anconeus, anterior scalene, articularis genus, biceps brachii, biceps femoris, brachialis, brachioradialis, buccinator, coracobrachialis, corrugator supercilii, deltoid, depressor anguli oris, depressor labii inferioris, digastric, dorsal interossei (in the hand), dorsal interossei (in the foot), extensor carpi radialis brevis, extensor carpi radialis longus, extensor carpi ulnaris, extensor digiti minimi, extensor digitorum, extensor digitorum brevis, extensor digitorum longus, extensor hallucis brevis, extensor hallucis longus, extensor indicis, extensor pollicis brevis, extensor pollicis longus, F - L flexor carpi radialis, flexor carpi ulnaris, flexor digiti minimi brevis (in the hand), flexor digiti minimi brevis (in the foot), flexor digitorum brevis, flexor digitorum longus, flexor digitorum profundus, flexor digitorum superficialis, flexor hallucis brevis, flexor hallucis longus, flexor pollicis brevis, flexor pollicis longus, frontalis, gastrocnemius, geniohyoid, gluteus maximus, gluteus medius, gluteus minimus, gracilis, iliocostalis cervicis, iliocostalis lumborum, iliocostalis thoracis, illiacus, inferior gemellus, inferior oblique, inferior rectus, infraspinatus, interspinalis, intertransversi, lateral pterygoid, lateral rectus, latissimus dorsi, levator anguli oris, levator labii superioris, levator labii superioris alaeque nasi, levator palpebrae superioris, levator scapulae, long rotators, longissimus capitis, longissimus cervicis, longissimus thoracis, longus capitis, longus colli, lumbricals (in the hand), lumbricals (in the foot),
M - R masseter, medial pterygoid, medial rectus, middle scalene, multifidus, mylohyoid, obliquus capitis inferior, obliquus capitis superior, obturator externus, obturator internus, occipitalis, omohyoid, opponens digiti minimi, opponens pollicis, orbicularis oculi, orbicularis oris, palmar interossei, palmaris brevis, palmaris longus, pectineus, pectoralis major, pectoralis minor, peroneus brevis, peroneus longus, peroneus tertius, piriformis, plantar interossei, plantaris, platysma, popliteus, posterior scalene, pronator quadratus, pronator teres, psoas major, quadratus femoris, quadratus plantae, rectus capitis anterior, rectus capitis lateralis, rectus capitis posterior major, rectus capitis posterior minor, rectus femoris, rhomboid major, rhomboid minor, risorius, S - Z sartorius, scalenus minimus, semimembranosus, semispinalis capitis, semispinalis cervicis, semispinalis thoracis, semitendinosus, serratus anterior, short rotators, soleus, spinalis capitis, spinalis cervicis, spinalis thoracis, splenius capitis, splenius cervicis, sternocleidomastoid, sternohyoid, sternothyroid, stylohyoid, subclavius, subscapularis, superior gemellus, superior oblique, superior rectus, supinator, supraspinatus, temporalis, tensor fascia lata, teres major, teres minor, thoracis, thyrohyoid, tibialis anterior, tibialis posterior, trapezius, triceps brachii, vastus intermedius, vastus lateralis, vastus medialis, zygomaticus major, zygomaticus minor. Sports Nutritionist Study Guide Knowledge of the food pyramid Knowledge of daily intakes of water Knowledge of multi-vitamin supplementation Knowledge of metabolic rate enhancement Knowledge of adequate amount of protein/carbohydrates/fats Knowledge of vitamin/herbal/mineral supplementation Knowledge of ergogenic aid supplementation (creatine, glutamine, chondrotin, etc.) Knowledge of Atkin s Diet Knowledge of high fat/low carbohydrate diets Knowledge of starvation diets Knowledge of no fat diets Knowledge of an athlete s diet requirements Knowledge of eating disorders
Step/Kickbox Aerobics Study Guide Knowledge of Target Heart Rate Duration of Aerobics Sessions Frequency of Aerobics Sessions Holding Breath and the Valsalva Maneuver Recovery Heart Rate Sources of Burned Energy Proper and Incorrect Step Form Knowledge of how to Perform A, V, X, and Z steps Ability to Perform A, V, X, and Z steps Stance Weight Distribution Differences Between Punches Differences Between Kicks Ability to Perform Punches Ability to Perform Kicks Ability to Perform Combination Strikes Ability to Demonstrate for 5-10 minutes Knowledge of aerobics waivers Knowledge of aerobics marketing Women s Self-Defense Instructor Study Guide What to do When Initially Attacked How to Break a Man s Grip Strengths and Weaknesses of Male Anatomy Medical Implications of Throat Strikes Medical Implications of Eye Strikes Medical Implications of Knee Strikes Medical Implications of Groin Strikes Medical Implications of Arch of Foot Strike Proper Use of Mace/Pepper Spray When You Should and Shouldn t Use Weapons Strengths and Weaknesses of Female Anatomy Proper Ability to Demonstrate Women s Self-Defense Movements The Use and Draw-Backs of Hair Pulling, Clawing, and Biting Knowledge of self-defense class waivers Knowledge of self-defense marketing
Martial Arts Strength and Conditioning Coach Study Guide Knowledge of plyometrics Knowledge of isolatory and compound lifts Knowledge of maximal stimulating speed lifts Knowledge of differences between martial arts weight training and bodybuilding Knowledge of martial arts warm-ups and cool-downs Knowledge of proper stretching technique Knowledge of basic pilates and yoga Knowledge of exercises to help with coordination Knowledge of sport specific movements for martial arts Knowledge of proper breathing Knowledge of proper use of jump rope and medicine ball drills Knowledge of lateral movement drills Knowledge of hand/foot/eye coordination drills Health Club Manager Study Guide Knowledge of liability waivers Knowledge of contract legalities Knowledge of marketing strategies Knowledge of group fitness classes and organization Knowledge of personal training workouts and sales Knowledge of employee organization Knowledge of club inventory and juice bar sales Knowledge of janitorial staff organization Knowledge of how to deal with club member conflicts Knowledge of salaries and payroll operations Knowledge of renewal and cancellation policy Knowledge of club quota and goal management Knowledge of staff training protocol
Senior Fitness Instructor Study Guide Knowledge of target heart rate Knowledge of how to calculate target heart rate per age group Knowledge of strength training for seniors Knowledge of stretching for seniors Knowledge of balance exercises for seniors Knowledge of proper nutrition for seniors Knowledge of how to avoid injury while training seniors Knowledge of how to train seniors with arthritis Knowledge of how to train seniors with osteoperosis Knowledge of how to train seniors with a joint replacement Knowledge of how to train seniors with chronic disorders Knowledge of liability waivers required for seniors with chronic disorders Knowledge of how to take blood pressure Knowledge of how to motivate seniors Knowledge of marketing to seniors Pilates Instructor Study Guide Knowledge of the origins of pilates Knowledge of for whom pilates was designed for Knowledge of basic pilates mat exercises Knowledge of basic pilates machine exercises Knowledge of the different types of pilates Knowledge of nutrition prescriptions for pilates clients Knowledge of proper exertion heart rate per age group in a pilates class Knowledge of callisthenic and dance exercises Knowledge of pilates waivers Knowledge of pilates marketing Cycling Instructor Study Guide Knowledge of the three basic power cycling positions Knowledge of basic power cycling resistance flywheel and bike operation Knowledge of the cadence recommendations for power cycling Knowledge of nutrition prescriptions for power cycling clients Knowledge of proper exertion heart rate per age group in a power cycling class Knowledge of heart rate monitoring while on bike Knowledge of exercise waivers Knowledge of power cycling marketing
Sport Specific Trainer Study Guide Knowledge of target heart rate Knowledge of sports nutrition Knowledge of flexibility drills Knowledge of coordination drills Knowledge of sport specific lifting Knowledge of plyometrics Knowledge of over-training Knowledge of injury avoidance Knowledge of body fat analysis Knowledge of muscle fiber types Knowledge of types of forces effecting joints Knowledge of sport specific waivers Knowledge of sport specific marketing Water Aerobics Instructor Study Guide Knowledge of target heart rate Knowledge of rescue swimming Knowledge of water aerobics movements Knowledge of cadence Knowledge of water aerobics waivers Knowledge of water aerobics marketing Knowledge of CPR Knowledge of injury avoidance Knowledge of body fat analysis Knowledge of floatation devices and aids. Childhood Obesity Training Specialist Study Guide Knowledge of how to motivate children Knowledge of potential harmful exercises for children Knowledge of proper childhood nutrition Knowledge of child sport related exercise Knowledge of the effects of peer pressure Knowledge of waivers and physician releases to train obese children Knowledge of CPR Knowledge of proper bodyweight and light resistance exercises Knowledge of body fat analysis
Knowledge of gender specific training differences and motivations Golf Specific Training Specialist Knowledge of golf swing physiology Knowledge of shoulder depression and retraction Knowledge of core rotation physiology Knowledge of joint stability exercises Knowledge of hand-eye coordination exercises Knowledge of waivers and physician releases to train golfers Knowledge of CPR Knowledge of proper bodyweight and light resistance exercises Knowledge of muscle memory training Knowledge of flexibility training for golf Knowledge of speed training for a golf swing Group Fitness/Bootcamp Instructor Knowledge of target heart rate Knowledge of sports nutrition Knowledge of flexibility drills Knowledge of coordination drills Knowledge of sport specific lifting Knowledge of plyometrics Knowledge of over-training Knowledge of injury avoidance Knowledge of body fat analysis Knowledge of muscle fiber types Knowledge of types of forces effecting joints Knowledge of outdoor training Knowledge of heat related injuries Knowledge of group fitness/bootcamp waivers