Senior Project- Personal Training Roger Holsapple
Research Paper Body Types Ectomorph Tall, Fragile, Thin, Flat chest, Delicate build, Young appearance, Lightly muscled, Small Shoulders, Large brain, Has trouble gaining weight, Muscle growth takes longer Mesomorph: Athletic, Hard, muscular body, Overly mature appearance, Rectangular shaped, Thick skin, Upright posture, Gains or loses weight easily, Grows muscle quickly Endomorph Round shaped, Soft body, Flabby, Underdeveloped muscles,, Over-developed digestive system, Trouble losing weight, Generally gains muscle easily
Facts All about helping others reach there health goals Have a passion Consist of more than just going to the gym, it’s a lifestyle
12 Week Muscle building Program
Nutrition 6 lean meals a day Eat Clean 3 main macronutrients that make up whole foods: protein, carbohydrates, and fat. Match body weight in grams of protein
Supplements Whey Protein Multivitamin Creatine Natural Energy Supplement Casein Protein
December 2013 SunMonTueWedThuFriSat 1 2 Chest, Triceps, & Abs 3 Back, Biceps, & calves 4 Cardio 5 Shoulders, Traps, & Abs 6 Quads, Hamstrings, & Calves 7 Cardio 8 Active Rest Day 9 Chest, Triceps, & Abs 10 Back, Biceps, & calves 11 Cardio 12 Shoulders, Traps, & Abs 13 Quads, Hamstrings, & Calves 14 Cardio 15 Active Rest Day 16 Chest, Triceps, & Abs 17 Back, Biceps, & calves 18 Cardio 19 Shoulders, Traps, & Abs 20 Quads, Hamstrings, & Calves 21 Cardio 22 Active Rest Day 23 Chest, Triceps, & Abs 24 Back, Biceps, & calves 25 Cardio 26 Shoulders, Traps, & Abs 27 Quads, Hamstrings, & Calves 28 Cardio 29 Active Rest Day 30 Chest, Triceps, & Abs 31 Back, Biceps, & calves Notes:
Chest, Triceps, & Abs Warm-Up Chest Flat Bench Press Pec-Dec Fly Incline Dumbbell Press Incline Cable Fly Triceps Skull Crushers Triceps Pushdown - Rope Attachment Reverse Grip Triceps extension Over Head Triceps extension Abs: Hanging knee raise super set with weighted crunches
Back, Biceps, & Calves Warm-up Back Wide-Grip Pull-ups Bent T-Bar Row Close-Grip Front Lat Pulldown One-Arm Dumbbell Row Straight-Arm Pulldown (With rope) Biceps: EZ Bar/Straight barbell curls Single Dumbbell Curls Hammer Curls 21’s Calves: Standing Calf Raises Donkey Calf Raise Seated Calf Raise
Cardio 30 Minutes of giving anything cardiovascular your all until the times done. Example: Treadmill, Row machine, biking, swimming.
Shoulders, Traps, & Abs Warm-Up Shoulders: Dumbbell Shoulder Press Side Lateral Raise Reverse Pec Deck Flyes Front Raise Superset with Upright Barbell Row Traps: Barbell Shrug Abs: Hanging leg raise super set with oblique weighted crunches
Quads, Hamstrings, & Calves Warm-Up Quads: Back Squats Leg extension Leg press (Close Feet) Lunges Hamstrings: Reverse leg curl Stiff leg deadlift Calves: Standing Calf Raises Donkey Calf Raise Seated Calf Raise
Active Rest Stay active doesn’t have to be intense weight training or cardio. As little as throwing a football or walking around the store. Maintain diet and calorie intake
Measurement's (Inches) Cole BonnoBeforeAfter Weight Arms Chest Waist Legs Calves
Measurement's (Inches) Daniel RafalaBeforeAfter Weight Arms Chest Waist Legs Calves
Project Facilitator Darrell Hamby Body builder and a personal trainer Showed me in depth work outs, information about supplements and nutrition, and knowledge of the life style and what it takes
Challenges Working around schedules Keeping everyone on there diet plans and training a hundred and ten percent in the gym Adapting to the individual weak spots Keeping everyone motivated
Knowledge after 12 weeks Personal Training Pursuing personal training in the future?
Summary What I have learned
Thank you for your time