The Reasoning Behind Training Chapter 1 The Reasoning Behind Training 1

What's going on? History of personal training Why is there a need for more personal trainers? Knowing the principles of program design Describe the Optimum Performance Training (OPTTM) model. 2

In the Beginning Gym members in the 50's and 60's Mostly men Specific goals Not a lot of participations Jacked and tanned Jack LaLanne opens first gym of “health salon” Joe Gold opens the first “Golds Gym” 3

In the Beginning 1970’s and 1980's Popularity growing Jane Fonda and Richard Simmons videos Step Aerobics "experts" not real experts Gym staff with anecdotal knowledge Lots of injuries due to poor training techniques and one size fits all programs

Increasing Chronic Disease Diabetes and heart disease on the rise  Preventable with lifestyle choices Eat clean and exercise Accounts for 70% of all deaths in US Affects pretty much everyone in the US 5

More Chronic Disease The US Center for Disease Control (CDC) Chronic disease in 2006 Accounts for 5 of 6 leading causes of death 57% = cardiovascular disease and cancer  80% of those deaths were preventable with a healthy lifestyle/better choices Eating well/nutrition Exercise: cardio, resistnace training

An epidemic Obesity on the rise 66% of Americans over age 20 are overweight  34% (72 million) are obese over nine million youth are obese Most clients will be overweight or obese

What it Looks Like Obesity: BMI greater than 30 Overweight: BMI of 25 – 30 Obesity-related health problems increase when body mass index (BMI) exceeds 25.* At risk for disease and obesity related health problems Normal BMI for adults = 18.5-24.9 25%+ BF = obese for men  30%+ BF = obese for women

Blood Lipids Cholesterol and triglycerides Need to monitor carried in the bloodstream by protein molecules there are two main forms High Density Lipoprotein (HDL): “good cholesterol” Low Density Lipoprotein (LDL): “bad cholesterol”  A healthy total cholesterol level = less than 200 mg/dL (millagrams per deciliter) Many clients have goals of reducing total cholesterol

Type I and Type II Type 1 (Juvenile Diabetes) Typically occurs early in a child's life Not common in general though Pancreas DOES NOT produce insulin blood sugar can not enter the cells = high blood sugar Type 2 (Adult Onset Diabetes) Associated with obesity 90-95% of all diabetic cases makes enough insulin  Cells are resistant to insulin because they are overstimulation (cell gets annoyed) Insulin Resistance

Type II: Insulin Resistant Over 80% of type 2 patients with are overweight Complications from diabetes can include: nerve damage, problems with sight, kidneys, immune system, sexual dysfunction

Older Adults People living longer The US Census 2000 and 2030 predicts a huge increase in population of older adults 80%+ of those over 65 have at least one chronic condition  50% have at least two. Baby boomers after WWII Increase in procreation

Sedentary People 2002 - World Health Organization (WHO) Lack of physical activity leads to chronic disease 30 minutes per day/5 days per week is minimum Very few do this

Why People Hurt Low Back Pain Most common in clients Current or previous injuries affects at least 80% of adults.  desk jobs Manual labor jobs display altered lordosis/curves of back Poor core strength and flexibility 14

Why People Hurt Knee Injuries Anterior cruciate ligament (ACL) injuries 80,000 – 100,000 per year in US  about 70% are noncontact Running and stopping abruptly Most ACL injuries occur between 15 and 25 years of age Muscle imbalances in leg muscles also a common reason for ACL injuries

More Reasons Why People Hurt Other Musculoskeletal Injuries poor posture from bad sitting Increased: Neck pain Mid- and lower back Shoulder Leg pain.  $120 billion worth of injuries Personal trainers get a cut of this money 16

Working with the Sedentary Improving cardiorespiratory fitness with sedentary folks Requires certain amount of intensity Will increase injury rate because they are not used to working out Excessive overload People doing too much cardio when their body cannot handle it Big drop off in participation because of injury  17

What is Deconditioned Deconditioned: not just being out of breath when exercising Having muscles imbalances Poor flexibility Not having core and/or joint stability Cannot produce power properly Increase risk of injury No coordination

What's Missing in Programs What most traditional training programs don't have moving in more than one plane of motion Lots of injuries from rotational movements (transverse plane) Full muscle action spectrum (full ROM) Concentric, eccentric, isometric Proprioceptively enriched environment  Stabilization and balance training 19

Positive Outlook Personal training industry increasing at rapid rate when compared to other industries Training programs Designed by personal trainers Customized for each individual Caters to their needs and goals by using available equipment NASM rationale for integrated training Optimum Performance Training (OPT) model.  20

The Full Spectrum of Training and the OPT™ Model What it applies to Flexibility Cardiorespiratory Core Balance Plyometric (Reactive) Resistance  SAQ 21

What Is the OPT™ Model? Made to progress clients at multiple levels of fitness Adaptations Physiological, physical, and performance 3 Tiers (5 Parts) Stabilization (1 part) Strength  (3 parts) Power (1 part) Specific goals for each tier and their individual parts 22

The First Tier Goals for stabilization endrance Increase stabilization strength Develop neuromuscular efficiency* Proprioception training Less stable environments One leg flat ground to on leg on BOSU The stabilization training tier has 1 part Phase 1: Stabilization Endurance Training 23

The First Tier Stabilization Endurance Training Goals for improvements and increases in joint stability flexibility postural (body) control  neuromuscular efficiency muscular endurance* 24

The Second tier and it's Parts Emphasis Maintain stabilization strength  Increasing prime mover strength. Combination of stabilization and strength from main mover/agonist Max strength and hypertrophy goals  Three parts of strength level: Phase 2: Strength Endurance Training Phase 3: Hypertrophy Training Phase 4: Maximal Strength Training 25

More Parts of the Second Tier Strength Endurance Training Goal More stabilization endurance and agonist strength Build volume more joint stabilization get toned how to do it Resistance training Superset = one exercise done followed by a second exercise immediately after it with no rest Example: Bench press followed by a stability ball push-up (stabilization with strength endurance superset) 26

More Second Tier Parts Hypertrophy Training Goal Gain muscle More fibers Bigger fibers Increase muscle tone/definition This phase is optional depending on the client’s goals Lots of clients enjoy this phase Not needed if someone just wants to lose weight  27

Second Tier, Fourth Part Maximal Strength Training Increase motor unit recruitment More individual muscle fibers working = more strength and power output Increase how many motor units are recruited and how fast Improve peak force This phase is optional depending on the client’s goal If someone doesn't want to move heavy weight then you probably won't need this phase  28

3rd Tier: Power Emphasis The power tier has one part: Speed training Power training Rate of force production* Common with athletes and former athletes The power tier has one part: Phase 5: Power Training  29

Power Tier Part 5 Power Training Moving more coordinated (neuromuscular efficiency) Increase rate of force production Better speed strength How to do it Resistance training Superset one strength exercise with one power exercise per body part (phase 2 and 5) Example, perform a barbell squat followed by squat jumps 30

What Happened Today’s automated environment Increased inactive/sedentary people Increased risk for injury and dysfunciton Increased risk for disease Increased risk for obesity The Optimum Performance Training (OPT™) Model provides Proper and safe progressions for any client The OPT™ Model consists of three building blocks or tiers: stabilization, strength, and power. 31