Level 1 Personal Training

Level 1 Personal Training

Level 1 Trainer Job Description
Coach, motivate and encourage clients to achieve their goals through one on one strength training workouts, cardio and nutrition. Practice and enforce our Protocol Wearing the proper uniform Workouts with trainers Charts must be documented properly Schedule High energy level

Personal Training The Client Experience
Program Design- Specifically meets clients needs and goals Heart Rate Monitors One Set to Failure 10-12 Exercises 4 Second Positive/6 Second Negative Full Body Half Hour Workouts 2-3 Times per Week Access to Cardio Equipment Weekly Nutrition Consultations

When people exercise what do they hope to achieve?
Feel better Look better Overall health Increase strength Prevent injury Lose weight Increase sports performance Get results

Physical Activity vs. Exercise
Any bodily movement produced by skeletal muscles, which results in energy expenditure Physical activity that is planned, structured, repetitive, and purposive, in the sense that improvement or maintenance of physical fitness is an objective

Cardiorespiratory Endurance vs. Muscular Endurance
The ability of the circulatory and respiratory systems to apply oxygen during sustained physical activity The muscle’s ability to continue to perform without fatigue. The ability of the muscles to apply a submaximal force repeatedly.

Exercise vs. Recreation

When does the aging process start?
Woman 14-16 Men 21-25 Each year thereafter they lose ½ pound of muscles and gain 1 ½ pounds of fat

Body Composition The body’s relative amount of fat, and lean body tissue or fat-free mass. Percent body fat, which is the percent of total weight represented by fat weight, is the preferred index used to evaluate a persons body composition

Fat and Calories Body fat is a source of stored energy (calories) that is burned mostly during low-level activity One pound of body fat contains 3,500 calories worth of stored energy

Cardio or Strength? 10 minutes of cardio = 100 calories
Average adult frequency and duration: 20 to 40 minutes 3 times per week The math: 40 minutes cardio = 400 calories 400 calories times 3x per week = 1200 calories It would take 3 WEEKS to burn 1 pound of fat with cardio! This means: We need to replace the lean muscle tissue we lost over the years We need to place demand on the muscles in order to stimulate them to grow The only way to do that is STRENGTH TRAINING

Strength Training In order to replace lean muscle tissue lost over the years we need to place demand on the muscles in order to stimulate them to grow The only way to do that is STRENGTH TRAINING Muscular Strength The ability of the muscle to exert force. The maximal one-effort force that can be exerted against a resistance Muscular Power The ability of the muscle to exert force maximally over the shortest period of time at a high velocity

HEART RATE Maximum Heart Rate 220 – Age = MHR

Benefits of Strength Training
Increase muscle strength, size and endurance Increase bone mineral density Bone structure is maintained by the force of gravity (upright posture), and the lateral forces associated with muscle contraction. Osteoporosis is a loss of bone mass that primarily affects woman of 50 years of age. ACSM’s prescription for bone health recommends resistance training 2 to 3 times per week. Exercise during the 3 years surrounding puberty has the greatest impact on BMD in combination with high calcium intake which will create a stronger foundation for later in life. Enhance joint flexibility Flexibility is genetic but we may not be using our flexibility to its full potential. Strength training in combination with stretching will enhance range of motion and flexibility of joints. This combination will allow individuals to do the activities of daily living comfortably and safely.

Increase Resting Metabolic Rate Increase Heart and Lung efficiency
The more muscle you have on your body the more calories you burn at rest! Building muscle will increase resting metabolism by 7% Increase Heart and Lung efficiency The heart is a muscular organ and it increases in strength, endurance and even size with strength training, just like a skeletal muscle. The left ventricle of the heart actually enlarges which then lowers a persons resting heart rate and blood pressure. The left ventricle is the chamber that pumps fresh, clean oxygenated blood to the rest of the body. When the left ventricle is enlarged your stroke volume will increase. Stroke is each squeeze of the heart or the amount of blood you can push out to your body. A stronger heart will push out more blood with each squeeze. Decrease Lower Back Pain 90% of Americans have or will have lower back pain at some point in their life. Sitting for long periods of time causes 30% more compression on the spine than standing. This in combination with less physical activity, leads to muscular imbalances that cause the core to be weak. Overweight and obesity also contribute to lower back pain. If we strengthen the core, correct postural dysfunctions, lose weight, and become more active we can alleviate lower back pain. Control Diabetes Exercise has been proven to be a useful part of the treatment to regulate glucose levels for diabetes. A combination of strength training and nutrition can help eliminate the needs for insulin or oral medication.

Enhance sports performance and functional movement
Strength training will enhance sports performance by strengthening the muscles that surround the joints which will increase joint integrity. Stronger muscles will result in a stronger more powerful body. Strength training will assist in correcting muscle imbalances that will result in better posture and functional movement. Increase tendon and ligament strength Ligaments connect bone to bone. Tendons connect muscle to bone. Strength training will improve the strength of all the soft connective tissue

Benefits of Cardiovascular Exercise
Increase heart and lung efficiency. The heart is a muscular organ and it increases in strength, endurance and even size with strength training, just like a skeletal muscle. The left ventricle of the heart actually enlarges which then lowers a persons resting heart rate and blood pressure. The left ventricle is the chamber that pumps fresh, clean oxygenated blood to the rest of the body. When the left ventricle is enlarged your stroke volume will increase. Stroke is each squeeze of the heart or the amount of blood you can push out to your body. A stronger heart will push out more blood with each squeeze. Increase endurance and stamina Cardiovascular exercise will allow you to do more vigorous, challenging activities for longer periods of time. Increase maximum ventilatory oxygen uptake Increase maximum cardiac output which is the volume of blood ejected by the heart per minute. This determines the amount of blood delivered to the exercising muscles. Increases the ability of muscles to extract and use oxygen from blood. Improve sleep, digestion and elimination Cardiovascular exercise will improve sleep, digestion of foods, and elimination of waste over time

FIT Frequency Intensity Time
3 times a week strength training in optimal for weight loss. You must allow 48 hours of rest & recovery between workouts. Muscles rebuild and repair while you rest, not while you workout. Intensity Most people stop an exercise because it becomes uncomfortable or they feel the “burn”. Burning does not mean we are at muscle failure. At PTI we use heart rate monitors to determine is someone is working at the correct intensity. All individuals should strive to work in their Target Heart Rate Zone. Rate of Perceived Exertion is another tool to evaluate an individuals intensity level. Time THR zone is necessary to produce heart and health benefits. Exercise should start with a warm up of 5 to 10 minutes and end with a cool down for 5 to 10 minutes. 45 minutes in your THR is maximum for most weight loss goals. If you train more than 4 days a week for 45 minutes you can increase your risk of injury by 85%.

Rate of Perceived Exertion
Simple way to determine exercise intensity Gunnar Borg Scale Perceived exertion is how hard you feel your body working Subjective measure

Muscle Composition Water : 75% Protein (filaments) : 25% Actin (thin)
Myosin (thick)

Muscle Fibers Type 1 (endurance) Type II (power)
There are over 6 billion muscle fibers in the human body 1/1000 of the size of a strand of hair You cant increase the number of muscle fibers in your body, you can only increase the neurological connections from the Central Nervous System to the muscle fibers. Type 1 (endurance) Slow Twitch-small, last long, greater blood supply Type II (power) Type IIa/Fast twitch- large, die out fast, minimal blood supply Type IIx/Fast twitch- very large, die out extremely fast, no blood supply (anaerobic)

Fiber Type Characteristics

Fiber Recruitment Type I  Type IIa  Type IIx Aerobic  Anaerobic
Muscle fibers are recruited in order of size from small to large – Henneman’s Size Principle Walk  Jog  Sprint Type I  Type IIa  Type IIx Aerobic  Anaerobic

Henneman’s Size Principle
Muscle fibers are recruited in order of size from small to large. In order to hit “Momentary Muscle Fatigue” all fibers must be recruited. This is called “ALL or NOTHING principle” Walking Aerobic activity – Recruitment of Type I – Slow Twitch fibers Jogging Aerobic activity – Recruitment of predominantly Type I – Slow Twitch fibers Running Aerobic/Long term Anaerobic activity – Recruitment of Type I Slow Twitch and Type IIa Fast Twitch Sprinting Anaerobic activity – Recruitment of Type I Slow Twitch, Type IIa Fast Twitch and Type IIx Fast Twitch Momentary Muscular Fatigue All muscle fibers are recruited Depletion of ATP Accumulation of Lactic Acid

Muscle Failure Depletion of chemical Energy (ATP)
Accumulation of Lactic Acid and Creatine Phosphate Recruitment of ALL muscle fibers Create anaerobic stimulation between 70 and 120 seconds ONE SET TO FAILURE One set vs. Multiple sets If you fatigue all the desired muscle fibers appropriately in one set, there is no need to do it again because there are no new fibers to incorporate. Multiple sets- you are repaving the road, they do work, they just take more time to get the same results in one set.

Single Set Exercise Time Under Tension
A single set protocol performed with a slow repetition allows the muscle to have more time under tension. An individual will have tension on the target muscle for a minimum of 70 seconds and a maximum of 120 seconds. A single set protocol is less wear and tear on the body. Performing less repetitions means less movement of the joints Saves Time A single set to fatigue protocol saves time. An individual can perform a full body workout in as little as 30 minutes and only have to complete the workout 3 times per week

Protocol in a nutshell….
Full body workout with a personal trainer 1 set to muscle failure 10 second repetition (4+/6-) 10 to 12 exercises Focus on large muscle groups Move quickly between exercises Stay in THR Zone (Heart Rate Monitor) 2 to 3 times a week Program design- Routines

Rest and Recovery? Strength gains are achieved during rest, when the body rebuilds itself The harder we work, the harder our body has to recover To break strength plateaus we need to increase our rest to allow for further recovery

Optimal way to build muscle
Add resistance Through full ROM To fatigue the target muscle Allow ATLEAST 48 hours of recovery Progression! Increase repetitions Increase weight by 5% - 12 reps/2 workouts in a row with PERFECT FORM!

Muscle Length Muscle Belly Length Muscle length to tendon length ratio
The longer the length of the muscle, the larger it can become You cant make a muscle longer, you can increase its volume

Gender Men Men have more muscle than women; however their strength compared to their lean weight % is comparable Women Women are less likely to build large muscle because they have less testosterone and small muscle bellies

Body Type

Limb Length Shorter limb length has a leverage advantage because they have less distance to move the weight

Muscle Insertion Point
The distance between your joint and your muscle attachment Farther tendon insertion point has a leverage advantage because the farther the insertion the longer the moment arm

Anatomical Planes and Joint Actions

Anatomical Position Erect standing position
All body parts including the palms of hands are facing forward Used as a reference position or starting place for bodily movements

Anatomical/Cardinal Planes
3 Imaginary perpendicular reference planes that divide the body in half by mass Sagittal Frontal Transverse

Sagittal Plane Divides body vertically into left and right halves
Forward and backward movements of the body and body segments occur Movements Flexion Extension Hyperextenxion Dorsiflexion Plantar flexion Biking. Sprinting, Compound Row, Leg extension, Leg press

Sagittal Plane Exercise- Compound Row
Elbows are directly below the shoulders and almost brush the sides of the ribs as they move forward and backward

Frontal Plane Splits the body vertically into front and back halves
Lateral movements of the body and body segments occur Movements Abduction Adduction Elevation and Depression of the shoulder girdle Sideways rotation of the trunk Cartwheel, jumping jacks, lateral raise, overhead press

Frontal Plane Exercise- Lateral Raise
Elbows move away from the midline out to the side until 90 degree of abduction is achieved

Transverse Plane Separates the body into top and bottom halves
Movements Horizontal abduction/adduction Internal/External rotation Pronation/Supination Protraction/Retraction Pushups, chest press, swinging a golf club

Horizontal/Transverse Plane Exercise- Pushup
Elbows (Arms) are horizontally abducted 90 degrees while performing the movement

Types of Joints Ball and Socket Hinge Pivot Gliding
There are many types of joints in the human body. A joint, or articulation, is the place where two bones come together. They are constructed to allow movement and provide mechanical support

Ball & Socket Joint The shoulder and hip are considered ball & socket joints. They are the most mobile and move in all 3 planes

Hinge Joint The knee and elbow are considered hinge joints.
They allow body parts to bend and straighten. The movement is similar to opening and closing a door

Pivot Joint Pivot joints are found in the neck and forearms.
They allow you to rotate. For example, the joint that allows your head to rotate on your neck is a pivot joint

Gliding Joint This type of joint allows bones to glide past each other
There are gliding joints in your ankles and wrists

Joint Actions All of our joints perform different fundamental movements Flexion Extension Abduction Adduction Internal & External Rotation Supination & Pronation Horizontal Adduction and Abduction Protraction & Retraction Elevation & Depression

Flexion Bringing bones together
Exception – shoulder and hip – flexion is forward When the angle of the joint decreases Sagittal plane motion Examples Bicep Curl – elbow flexion Leg Curl- knee flexion Ab Crunch – trunk flexion

Extension Returns body to anatomical position from flexion
When the angle of the joint increases Sagittal plane motion Examples Leg Extension – knee extension Tricep Extension- elbow extension Lowerback – trunk extension Leg Press- knee extension & hip extension

Abduction Movement away from midline Spreading the finger apart
Frontal plane motion Example Hip Abduction – hip abduction Lateral Raise- shoulder abduction

Adduction Movement towards midline Frontal plane motion Examples
Hip Adduction – hip adduction Dips- Shoulder adduction & elbow extension

Internal & External Rotation
Internal Rotation Rotation in towards midline Transverse plane motion External Rotation Rotation away from midline

Supination & Pronation
Forearm Palms up Transverse plane motion Pronation Palms down

Horizontal Adduction & Abduction
The arm moves horizontally forward and inward from a starting position of 90 degrees of shoulder abduction Transverse plane motion Example: Chest Press, Pec Fly, Pushups Horizontal Abduction The arm moves horizontally backward and outward from a starting position of 90 of shoulder abduction

Protraction & Retraction
Shoulder girdle forward and backward to anatomical position Transverse plane motion

Elevation & Depression
Scapula (shoulder girdle) Frontal plane motion Elevation - shrugs

Flexibility Range of Motion (ROM): The degree of movement that occurs at a joint Static Flexibility: The range of possible movement about a joint and its surrounding muscles during a passive movement. Static flexibility requires no voluntary muscular activity; an external force, such as gravity, a partner or a machine provides the force for the stretch. Dynamic Flexibility: Refers to the available ROM during active movements Dynamic flexibility requires voluntary muscle actions

Factors Affecting Flexibility
Joint Structure: the structure of a joint will determine it’s ROM The type of joint, the shape of the joints articulating surfaces, and the soft tissues surrounding the joint all affects its ROM Ex. Ball-and-Socket joints such as the hip and shoulder move in all three planes and have the greatest ROM of all joints Age and Sex: Younger individuals tend to be more flexibile than older individuals and females tend to be more flexible than males Connective Tissue: Tendons, ligaments, fascial sheathes, joint capsules and skin may all limit ROM.

MUSCLES

Quadriceps Muscles: Function: Exercises: Vastus Lateralis
Vastus Medialis Vastus Intermedius Rectus Femoris Function: Knee Extension Exercises: Leg extension Leg press Ball squat Wall sit

Hamstrings Muscles: Functions: Exercises: Biceps Femoris
Semimembranosus Semitendonosus Functions: Hip Extension Knee Flexion Exercises: Leg Curl Leg Press Ball Squat Wall Sit

Gluteus Medius & Minimus
Hip Abductors Gluteus Medius Gluteus Minimus Fuction Hip Abduction

Gluteus Maximus Function: Exercises: Hip Extension Leg Press
Ball Squats Single Leg Press Wall Sit

Hip Adductors Muscles: Functions: Adductor Brevis Adductor Longus
Adductor Magnus Functions: Hip Adductions Stabilizes the hip joint

Calves Muscles: Functions: Exercise Gastrocnemius Soleus
Plantar Flexion Plantar flexion (Bent Knee) Exercise Calf Raise (BW or Weight assisted)

Latissimus Dorsi Largest muscle in the human body Functions:
Stabilize the torso Shoulder extension Shoulder adduction Exercises: Pullover Military Pull-up Chins Compound Row Lat Pulldown

Trapezius Functions: Exercises: Scapulae Elevation
Rotates the shoulder blade and moves it inward Rotates the head and extends the neck backwards Rotates the scapular upwards and downwards Exercises: Shrugs Compound Row Chins Military Pull-up Pullover Lat Pulldown

Pectoralis Major Functions: Exercises: Shoulder flexion
Shoulder Internal Rotation Shoulder Horizontal Adduction Exercises: Pec Fly Chest Press Dips Pushups

Deltoids Muscles: Functions: Exercises: Anterior Medial Posterior
Anterior- shoulder flexion & internal rotation Medial- shoulder abduction Posterior- shoulder extension, external rotation, & horizontal abduction Exercises: Medial- Lat raise, overhead press Anterior- Chest press, pushups, dips Posterior- MPU, chins, compound row

Rotator Cuff Muscles & Function: Exercises: Supraspinatus
Abduction of the arm Stabilizes shoulder joint Infraspinatus Shoulder external rotation Stabilizes the shoulder joint Teres Minor Subscapularis Shoulder internal rotation Exercises: Internal/External rotation Lateral Raise

Triceps Functions: Exercises: Elbow extension
Assists in shoulder extension Stabilizes the shoulder joint Helps when we throw or push Exercises: Tricep Extension Dips Pushups Chest press

Biceps Functions: Exercises: Elbow flexion Elbow supination
Shoulder flexion Exercises: Bicep Curl Chins Military Pull-up Compound Row

Forearms Functions: Exercises: Wrist extension, abduction, adduction
Finger extension & abduction Exercises: Wrist curls Reverse wrist curls

Abdominals The Core & Functions: Exercises: Rectus Adbominus
Trunk flexion Posterior pelvic tilt External Obliques Lateral flexion & contralateral rotation Internal Obliques Bilateral trunk flexion Lateral flexion & ipsilateral rotation Tansverse Abdominus Increases intra-abdominal pressure Supports the abdominal viscera Exercises: Ab crunch, plank, pelvic slides, floor crunchs

Lowerback The Core & Function:
Erector Spinar (ilicostalis, longissimus, spinalis) Extension, rotation and lateral flexion Quadratus lumborum Trunk lateral flexion Multifidus Extension & contralateral rotation

Roles of Muscles Agonist Antagonist Synergist Stabilizer Prime mover
Muscle causing motion Antagonist “The break” Slowing down the motion Synergist Working together to cause motion or prevent it Stabilizer Muscles that act to stabilize against unwanted force (hold a joint in place so an exercise can be performed)

Muscle Contraction Concentric – positive contraction
When the muscle shortens in order to lit the resistance Eccentric – negative contraction When the muscle lengthens in order to lower the resistance Isometric – static contraction When the muscle generates force without changing length Can cause considerable inter pressure in muscle and abdominal and thoracic cavities that result in dangerous BP and HR levels for undiagnosed cardiac problems Wall sit & Plank

Isometric Contraction Exercise- Wall sit
The wall sit is an exercise that involves no movement. It strengthens the glutes, hamstrings and quadriceps The knees are positions at a 90 degree angle and fall directly over the heels (not over the toes) The lowerback is pressed against the wall and abdominals are held tight Arms should be relaxed and hang at the sides 80% of the pressure should be on the hells, not the toes Feet are hip width apart

Rotary vs. Linear Rotary Motion Linear Motion Angular
Involving rotation around a central line or point (joint) Linear Motion Along a line that may be straight or curved with all parts of the body moving in the same direction at the same speed

Free Weights or Machines?
Muscles just know the load on it, not what you are using In order to isolate a muscle you need the resistance closest to the joint of the muscle that is attached

Strength Curve Free weight exercises true to your strength curve
Wrist curls Dead lifts Calf raises Shrugs Free weights are lighter where you are stronger and heavier where you are weaker

Advantages of Nautilus
Safe Keeps you in the correct plane of motion Direct Resistance To isolate a muscle most effectively the resistance must be applied directly to the body part attached to that muscle Variable Resistance Muscle force is higher in some positions and lower in others The CAM automatically changes the resistance force, applying less resistance in weaker segments and more resistance in stronger segments of the movement range

Advantages of Nautilus
Balances Resistance- the resistance is only changed by the CAM Resistance in full contraction Vertical weight stack that always travels directly against the force of gravity, even when fully contracted Resistance in full stretch Rotary resistance- isolate one muscle at a time

The 12 Protocol Principles is the foundation of our exercise theory
THE 12 PRINCIPLES The 12 Protocol Principles is the foundation of our exercise theory

Principle 1: Principle 2: Principle 3: Principle 4:
Perform one set of 4 to 6 exercises for the lower body and 6 to 8 exercises for the upper body and not more than 12 exercises in any workout Principle 2: Select a resistance for each exercise that allows you to do between 8 and 12 repetitions Principle 3: Continue each exercise until no additional repetitions are possible When 12 or more repetitions are performed 2 workouts in a row, increase the resistance by approximately 5% at the next workout Principle 4: Work the largest muscles first and move quickly from one exercise to the next This procedure develops cardiovascular endurance

Principle 5: Principle 6: Principle 7: Principle 8: Principle 9:
Concentrate on increasing to full ROM by the 3rd repetition of each exercise Principle 6: Accentuate the negative of each repetition Principle 7: Isolate and work each large muscle group to exhaustion If you focus on large muscles you will hit small muscles Principle 8: Always attempt progression Increase repetition Increase weight Principle 9: DO NOT sacrifice form to produce results! Principle 10: Train no more than 3 times a week Principle 11: Keep accurate records: date, resistance, repetitions Principle 12: Change the routine every 6 workouts

Coaching Reps Reps 1-3 EDUCATION Reps 4-7 FORM & MOTIVATION
Machine, muscle, joint action, seat position, explain proper form Correct/Compliment Introduce, teach, build rapport Reps 4-7 FORM & MOTIVATION Recheck form Mental checklist from head to toe Warn them of potential cheats Reps 8-12 MOTIVATION & REJUVENATION Elevate our intensity Give them an end in sight Coach to fail, not to finish Try, attempt, effort Mention specific goals

Advanced Training Terms and Techniques
Pre Exhaustion Post Exhaustion Breakdown Super Slow One and a Quarter Negative Accentuated Negative Emphasis

Pre - Exhaustion A rotary (isolation) exercise to fatigue the target muscle followed by a linear (compound) exercise involving the same muscle that brings in fresh assisting muscles to further fatigue the target muscle Weight must be reduced by 10-20% Example: Bicep curl to Chins

Post - Exhaustion A linear (compound) exercise to fatigue the target muscles followed by a rotary (isolation) exercise involving one of the same muscles to further fatigue the target muscle The weight must be reduced 10-20% Example: Dips to Tricep extension

Breakdown Begin a set with a weight that can be performed for reps At failure, decrease the weight % and continue for another 2-4 reps This technique forces more muscle fibers into action when they are least willing to perform

Super Slow 10 second positive followed by a 4 second negative
5 to 8 reps Weight should be decreased by 5% due to slower speed, which reduces momentum and increases muscle tension

One and a Quarter A full positive movement followed by a ¼ negative, a ¼ positive then a full negative This is counted as one repetition The weight should be reduced by 5% 5- 8 reps ONLY PERFORMED ON ISOLATION EXERCISES

Negative Accentuated Full positive, both limbs simultaneously
Full negative, lower one limb at a time This is counted as one repetition The weight should be reduced by 5% for a total of 5-8 reps Only performed on movements where there is independent control of both limbs (unilateral movements)

Negative Emphasis Assisted positive
Followed by an independent negative The weight should be increased by 10-20% for a total of 5 to 8 reps

Basic Routine: Leg Extension Leg Curl Hip Abduction Hip Adduction
Isolation exercise, Leg Curl Isolation exercise Hip Abduction Hip Adduction Compound Row Compound exercise Chest Press Lateral Raise Tricep Extension Bicep Curl Abs on Floor

Routine Intensity No more than 2 compound movements in a row
No more than 2 isolation movements for the upper body in a row This is to ensure that their heart maintains a certain rate that is not too high or too low

Emphasis Routines Clients goals vs. limitation
Leave feeling muscles group they want to work on most Try to incorporate the advanced training techniques discussed earlier for the specific muscle groups desired Do not leave out other muscle groups

Emphasis Routine for the Chest
Leg Extension- quads, isolation, knee extension Leg Press- gluts, hamstrings & quads (Leg ext to leg press pre- exhaust of quads), compound, hip extension & knee extension Leg Curl- hamstrings( leg press to leg curl post exhaust of hamstrings), isolation, knee flexion Hip Adduction- Adductors, isolation, hip adduction Pec Fly ¼ - pectorals, isolation, 1 ¼ - 5 to 8 reps, shoulder horizontal adduction Chest Press- pectorals & triceps (pec fly to chest press pre exhaust of pectorals), compound, shoulder horizontal adduction & elbow extension

Chest Cont. 7. Chins- latissimus dorsi & biceps, compound, shoulder extension & elbow flexion 8. Pullover- latissimus dorsi (chins to pullover post exhaust of lats), isolation, shoulder extension 9. Lateral Raise- deltoids, isolation, shoulder abduction 10. Dips SS- pectorals & triceps, compound, 10+/4-, 5 to 8 reps, shoulder adduction & elbow extension 11. Ab Crunch- abdominals, isolation, trunk flexion 12. Pushups- pectorals & triceps, compound, shoulder horizontal adduction & elbow extension

Routine

Emphasis Routine- Glutes

Emphasis Routine- Abs

Special Populations- Youth
Technique Raise weights only when proper form is maintained Proper form and positive encouragement are most important With pre-pubescent children, warm-up during the first 5 minutes of their session and cool down during the last 5 minutes Use a separate youth chart to record sessions Use bands, balls, and the youths own body weight if the youth cannot fit in a piece of strength training equipment Slowly move on to new machines, using this as an incentive to youth

Youth Growth Development
Muscle built prior to the end of puberty is due to both strength training and maturation Bone density is stimulated for future growth and creates a stronger foundation for bone growth later in life Growth for Girls – ages 11-16 Ceases ages 14-16 Growth for boys – ages 11-15 Ceases ages 21-25

Special Populations - Youth
Benefits of youth strength training Improved body composition Increased muscular strength Improved strength in ligaments, tendons and joint Protection from sport injuries Increased self esteem Protocol 4 second positive, 4 second negative Not to failure 12 to 15 repetitions 60-70% of MHR

Special Populations - Elderly
Super flows for joint limitations No overhead movements Strengthen rotator cuff Record medications and limitations HR must not exceed 75-85% of MHR Build rapport/be familiar with goals and limitations Pain/discomfort – refer to physician Hip/knee replacements Floor work – balance problems/high BP Watch breathing No static contractions

Special Populations - Pregnancy
Time to maintain strength not increase strength MUST have medical clearance Decrease ROM ABD/ADD due to relaxin Strengthen postural muscles Strengthen lower back No floor work after 4 months Use pregnancy chart MUST WEAR HEART RATE MONITOR 60-70% of MHR

Special Populations - Diabetes
Type 1 – lack of insulin Type 2 – resistant to insulin (adult onset) Poor blood circulations/ risk CVD Must have medical clearance Blood glucose mg/dl Avoid exercise during peak insulin activity RPE 6-7 Adjust food and/or insulin intake prior to exercise Proper footwear

Special Populations – Heart Disease and/or Hypertension
Medical clearance 5-10 minute warm up/cool down Begin with smaller muscle groups RPE during exercise Proper breathing Hands/face relaxed Caution getting up from floor exercises Caution during Leg press & Leg extension Normal BP 120/80 High 140/90 Avoid isometric contractions Do not allow client to hold weight in one spot Avoid over the head exercises Be away of BP medications 12-15 repetitions

Special Populations – Lower Back Pain
Medical clearance if under physicians care Know and maintain neutral spine positioning Pelvic stabilization Chronic pain use caution on ABD, ADD, Leg Curl, Leg press, floor abs Acute pain avoid Leg press, ab crunch, advanced ab exercises Perform pelvic stabilization exercises Decrease ROM ABD/ADD

Lower Back Pain Routine

Special Populations – Shoulder Pain
Acute pain- medical clearance No overhead movements Perform internal/external rotation Strengthen posterior shoulder girdle No chest press, dips, pushups Only 2 to 3 exercises around shoulder area

Shoulder Pain- Routine

Routines Each routine should be individualized per clients health goals, physical needs and/or limitations Always finish a routine with the muscles they want to feel worked the most Always document everything done during the clients One on One session

EXAM’s This power point, your floor training and handbook will help you with your written and practical exam Good Luck!

Level 1 Personal Training

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