1. You, the Personal Trainer
Yes You Can!

2. What is a personal trainer?
A personal trainer is an exercise professional with the knowledge and experience to offer advice and guidance in the areas of exercise and fitness. These professionals can assist you by designing a safe and effective exercise program to help you reach personal goals. A personal trainer can assist with weight loss, exercise performance and improved wellness.

3. Personal Trainer, why me?
Once you know how to implement and apply exercise plans successfully, you will be able to keep yourself healthy for the rest of your life!

4. Assignment
Design a one-week fitness plan using the 5 Elements of Physical Fitness for one of the “clients” listed below. As their personal trainer, it is your job to tailor the work-outs to fit their needs and preferences.

5. You will create a specific and detailed plan for one of the days within the more general week-long schedule. A paragraph from each group member explaining the decisions you made is due with submission of the day and week schedules.

6. Create a plan to help Gabe become healthier and lose fat.
Gabe the Gamer
This client desires to lose weight. While Gabe is not obese, he has been finding that his weight is making it difficult to participate in the activities he normally loves, such as hiking, skateboarding, and playing Ultimate Frisbee with friends. He hasn’t been working out regularly because he has recently developed a love for video games. Gabe is concerned that his eating habits are starting to affect his body in a negative way.
Create a plan to help Gabe become healthier and lose fat.

7. Jack the Jock
This client is known for being a natural athlete. He has been successful in basketball his entire life without putting in much effort. Now that Jack is in a higher level of competition though, he is finding that he will need to start exercising outside of practice to achieve the levels of excellence he desires. He enjoys being active, however his true love is basketball and prefers to do exercises that will help him improve in the sport.
Create a plan that will help Jack focus on exercises and skills that will help him succeed in basketball.

8. Trendy Tonya
This client does not like exercise, however she does love clothes and fashion. She would much rather walk around the mall than a track. Tonya is thin, however she is not in good shape nor is she very strong, and she realizes that in order to look good in her fashionable clothes, Trendy Tonya needs to change her habits. Tonya particularly hates sweating, and will avoid any activities that might make her sweaty. She enjoys swimming, however doesn’t make time to go to the pool.
Create a plan to help Tonya become healthier and more active.

9. How do you train them?

10. Weight loss
Focus on cardiovascular endurance and body composition. Muscle strength is important as well to help the body gain muscle and lose fat, however it is secondary. Clients should be working out about 6 days of the week.

11. Sport specific
It’s different for each sport. Focus on muscular strength required for the sport, cardiovascular endurance, and muscular endurance. Look at the skills needing to improve in the sport and focus on those movements and muscles.

12. General health
Focus on a comprehensive fitness program, using a good balance of the five elements of physical fitness.

13. What does this look like practically?

14. Cardiovascular Endurance
These activities can be done nearly every day. A good schedule for a person in shape is to do cardio 3x a week (which means it would be more for a person trying to lose weight).
Exercises such as: jogging, swimming, cycling, hiking, rollerblading, walking, and playing sports which require a lot of running are all good cardio work-outs.

15. Muscular Strength
These activities cannot be done every day. Every other day is a good format because it gives the muscles a chance to rest and build back up.
Exercises such as: Dead lifts, Barbell Rows, Squats, Lunges, Tricep Dips, Calf Raises, and push-ups are good for gaining muscle strength.

16. Muscular Endurance
These activities can be done every day if the person is lifting light weights with lots of repetition. Lots of heavy weight needs the extra day to rest.
Exercises such as: abdominal crunches, elliptical machine, and jumping exercises are good for muscle endurance.

17. Flexibility
These activities should be done every day to prevent injury! It is best to stretch after the muscles are warm, so there is less of a chance of pulling a muscle. It is important to focus on flexibility!
Exercises such as: calf stretches, quad stretches, butterfly (groin stretch), tricep stretches, yoga, and pilates are all great ways to improve flexibility.

18. Body Composition
When people look “toned,” it means they have less fat and more lean muscle. Losing weight is not the goal, losing fat is. In order to lose fat and gain weight, it is important to do a lot of cardio exercises (to burn the fat), lift weights (to gain the muscle), and eat right. Eating excess sugar, salt, and fat make losing weight very difficult.
Good nutrition choices are: drinking lots of water, eating vegetables and fruit, lean meats (chicken and fish), and avoiding fast-food and sweets.

19. Example Week Plan Client: Gabe the Gamer Sun Mon Tue Wed Thur Fri Sat
Cardio
Endurance
Jog
Swim
Ultimate Frisbee
Muscular
Strength
Arms
Legs
Muscular Endurance
Abs
Flexibility
Yoga
Arms + Legs
Legs +Arms
Body
Composition
Walk + drink water
Walk +eat veggies
Walk + stop sugar
Ride bike to school
Record each food eaten today
Walk + eat fruit + nuts
Eat something yummy as a reward! Don’t go overboard though!

20. Example Detailed Day Thursday Cardio Endurance
Swimming: 5 minute warm-up freestyle, 15 minutes alternate between freestyle and breast stroke, 5 minutes back stroke, 5 minutes of 25 meter freestyle sprints, 5 minutes cool down Total: 35 minutes
Muscular Strength
Legs: 3 sets of 15 squats, 3 sets of 15 lunges each leg, 3 sets of 10 tuck jumps, 3 sets of 10 backward lunges, 3 sets of 15 calf raises
Muscular
3 sets of 20 bicycle crunches, 15 crunches, and 10 lower abdominal leg lifts.
Flexibility
3 sets of 15 seconds for each muscle: hamstrings, calves, quads, triceps, and biceps
Body Composition
Keep a record of what is eaten at breakfast, lunch, and dinner, including snacks. At the end of the day, see which food was healthy and which was unhealthy, and make adjustments for the next day.

21. Recap
In a group of 3, choose a client (we will work on this in class on Thur and Fri this week)
Create a week-long training plan for that client
Choose one of the fullest training days in that week, and submit a detailed plan of that particular day
Each member of the group will write a paragraph (5-7 sentences) describing why you chose which activities for that client
Assignment is due on Friday, March 8th