Essentials of Personal Training By: Andrew Martin Physical Educator Ifpa Certified

What are the roles of a personal trainer? Personal trainers possess a wealth of knowledge that pertains to the structure and function of the human body. Trainers must understand how to train around injuries and take preventative measures to limit future injuries. Trainers must be effective communicators and motivators to keep clients committed to their routines. Trainers must understand how nutrition can limit and enhance the overall effectiveness of exercise (stress) placed on the body. The most effective trainers are the ones that can adapt their methods to the specific needs of their clients.

Technique is essential to safety and success Knowledge of how the body moves through the different planes of motion is essential to understanding correct form when training. The planes of motion for the human body are: Transverse, Frontal, and sagittal. Contrary to what most people believe, correct exercise technique is rarely performed by the general population. This includes the avid weightlifter. https://youtu.be/MITxxovSRCE

The Science of Personal Training Personal Training is all about science! The educated trainer has a wealth of knowledge that pertains to the following sectors of science: Anatomy & Physiology = Study of the human body and how it functions Exercise Physiology = Study of the impacts (positive/negative) exercise can have on the body. Anatomic Kinesiology = Study of the human body moves during exercise. Nutrition = Study of the effects of what we put in our body (foods/drinks) has on it before, during, and after exercise. Biomechanics = Study of the movement and structure of human body Resistance Training = Study of muscular strength and endurance training Aerobic Training = Study of cardiovascular endurance training.

Athletic Training vs. Personal Training Athletic Trainers specialize in training athletes by adapting their skills to assist in the conditioning, injury recovery and prevention phases. Athletic Trainers sometimes work closely with sports teams (high school, college, professional) The most successful athletic trainers specialize in one certain area, such as athletic trainer for offensive lineman. https://youtu.be/G5ESMWGVHlc Personal Trainers specialize in working with clients that may or may not have ties to athletics. The majority of personal trainers work with the general population, whether through a gym or independently. https://youtu.be/UIXiDUBX6wo

Athletic Trainers and Injuries Athletic trainers are equipped with the knowledge and skills to work with athletes that have injuries or a chronic history of injuries. Kinetic Chain- The human body is the ultimate compensation system and will get what it needs in spite of injuries. Ex: An athlete that tears an ACL in one knee will be susceptible to that same injury in the other knee as the body works like a chain. Knowledge of training around injuries for rehabilitation and injury prevention purposes is crucial to the success of athletic trainers. https://youtu.be/MX6L9gTOd5k

Designing an Exercise Routine Strength and Conditioning Training is designed to start with large muscle groups first and smaller muscle groups last. (Avoid exhaustion) Start with light weights until you have mastered correct form. (Avoid injuries) Understanding that weights need to be controlled through the entire movement (Concentric vs eccentric actions). Avoid holding your breath during strenuous exercise (Valsalva maneuver). Control of the body through entire range of motion (2 second count for concentric actions and 4 second count for eccentric actions). No pain no gain! (Myth that should be avoided. If you feel pain, then you should stop). No room for pride in the weightroom.

Different Phases of Training Endurance Training = lighter weights, more reps Strength Training = heavier weights, less reps Ascending Pyramid Training = Start with light weights/ more reps and move up to heavier weights/ less reps (done in one setting) Descending Pyramid Training = Start with heavy weights/ less reps and move down to lighter weights/ more reps. (done in one setting). Supersets = Performing two exercises (antagonist muscles) back to back without rest. Ex: 10 push-ups followed by 10 lat pull downs. Compound sets = Performing two exercises (same muscle group) back to back without rest. Ex. 10 push-ups followed by 10 bench press reps.

Understanding Muscle Movements Concentric Actions = The contraction phase of muscular movement. Eccentric Actions = The extension phase of muscular movement. Pull Movements: Biceps, Back, Abdominals Push Movements: Shoulders, chest, triceps, legs Calculation of Maximum HR: 220-Age = Maximum Heart Rate Calculation of heartbeat per min: Take from radial artery and count how many beats you feel in 10 seconds (multiply this number by 6)

Exercise Warm up: 5 mins Take your rest heart rate before the exercise routine starts. Take heart rate at end of routine. (What’s the difference? Compare to your Maximum HR. (220-age=Max HR) https://app.gonoodle.com/channels/fresh-start- fitness/geocentric?source=channel

Sample Strength and Conditioning Routine: Chest/Triceps Flat bench dumbbell press = 3 sets of 6-12 reps Incline bench dumbbell press = 3 sets of 6-12 reps Superset Push-ups and dips = 3 sets of 10 reps (no rest between sets) Triceps pulldown = 3 sets of 6-12 reps Overhead triceps extension = 3 sets of 6-12 reps

Design Your Own Workout Routine Must Haves Muscle Groups Calculations 2 exercises per muscle group that can be performed without equipment. Each exercise will be performed for 1 set of 10 reps. Take 15 seconds rest between exercises. Shoulders Chest Back Legs Abs Biceps Triceps Take resting heart rate before you start routine Take Heart rate half way through routine Take heart rate at end of your routine. Compare heart rates to your maximum heart rate