Personal Training “The major causes of disability and death are no longer infectious diseases but rather diseases of lifestyle” - Ted Temertzoglou

Personal Training Personal training is about helping people adopt, enjoy, and maintain an active lifestyle Developing a sound fitness program involves three basic stages: 1.Developing objectives 2.Fitness assessment 3.Selecting appropriate exercises

Stage 1: Counselling & Objectives Above all, exercise design involves pursuing clear fitness objectives These are determined by an initial counselling session Discover the Level of Commitment –Clarify what the individual hopes to gain or learn –Establish the individual’s motivational readiness Stages of Change Questionnaire (pg 206) Set Priorities and Measurable Objectives –Consider lifestyle factors (ie. time, family, work, financial resources, etc.) –Objectives are action-oriented and “SMART”

Stage 1: Counselling & Objectives Health & Lifestyle Appraisal –Health status and lifestyle should be assessed before fitness assessments –may be a first step towards behaviour change –FANTASTIC Lifestyle Checklist (pg 207) Assesses current health and lifestyle habits May help client recognize negative behaviours –PAR-Q & YOU (pg 209) Physical activity readiness questionnaire to determine if you should check with your doctor before starting a fitness program

Stage 2: Fitness Assessment Fitness assessments help identify physical abilities and areas that need improvement Baseline measures assist with goal setting, monitoring progress and adjusting exercise programs. Assessments should be based on the client’s objective and fitness components of concern

Cardiovascular Assessment mCAFT –One or more sessions of stepping up double 20.3 cm steps –Progresses until 85% of predicted maximum heart rate –Aerobic fitness score is then calculated –Not for athletes, but beginners 1.5 mile (2.41 km) run –VO2 max is calculated based on time Arguably, the most important component of physical fitness and the best indicator of overall health

Body Composition Assessments SO5S: skinfold test SO2S: sum of two trunk skinfolds Waist to hip ratio Body Mass Index (BMI) –BMI = mass (kg) ÷ height (m)² –Normal weight = –Overweight = –Obesity = BMI of 30 or greater

Muscular Strength Assessment 1 Rep Max (1RM) –Bench press –Squat Needs to be specific to the muscle groups you want to improve Grip Test –More representative of musculoskeletal fitness

Muscular Endurance Assessment Partial curl up test –25 curl ups per minute Wall Squat Test Chin up Test Many others… Needs to be specific to the muscle groups you want to improve

Flexibility Assessments Sit and Reach / Trunk Forward Flexion Test –Allowed to warm up –No shoes –Feet flat against flexometer –Hold for 2 seconds –Repeated twice, take max Static Flexibility Test (muscle specific)

Stage 3: Guidelines for Developing an Exercise Program Based on goals, readiness, ability, current health and fitness level Designing Aerobic Exercise Programs: –FITT principle – individualize variables –Proper warm up: 5-10 min jog, total body stretch –Circuit training is effectively mentally and physiologically

Stage 3: Guidelines for Developing an Exercise Program Designing Aerobic Exercise Programs: –Interval training is effective –Use appropriate % of Max HR (beginner/expert) –Increase duration before intensity –Make it fun & enjoyable –Cool down with 5-10 min jog; total body stretch

Designing an Anaerobic Exercise Program May include speed, agility, strength, and power development – base on goals FITT principle – individualize variables Can be taxing physiologically and mentally, avoid overtraining; incorporate periodization Type of training will vary greatly; proper selection of interval, Fartlek, resistance, and plyometric training must meet the needs of each specific athlete Not recommended/possible for an athlete to train at max or near max levels for months at a time Proper warm up and cool down is important

Jigsaw activity-take 10mins to learn about it, then share with the class. Cardiovascular conditioning Weight management Flexibility Resistance training WKBK Specialized exercise plans