1. The Reasoning Behind Training
Chapter 1
The Reasoning Behind Training 1

2. What's going on? History of personal training
Why is there a need for more personal trainers?
Knowing the principles of program design
Describe the Optimum Performance Training (OPTTM) model. 2

3. In the Beginning Gym members in the 50's and 60's Mostly men
Specific goals
Not a lot of participations
Jacked and tanned
Jack LaLanne opens first gym of “health salon”
Joe Gold opens the first “Golds Gym” 3

4. In the Beginning 1970’s and 1980's Popularity growing
Jane Fonda and Richard Simmons videos
Step Aerobics
"experts" not real experts
Gym staff with anecdotal knowledge
Lots of injuries due to poor training techniques and one size fits all programs

5. Increasing Chronic Disease
Diabetes and heart disease on the rise 
Preventable with lifestyle choices
Eat clean and exercise
Accounts for 70% of all deaths in US
Affects pretty much everyone in the US 5

6. More Chronic Disease The US Center for Disease Control (CDC)
Chronic disease in 2006
Accounts for 5 of 6 leading causes of death
57% = cardiovascular disease and cancer
 80% of those deaths were preventable with a healthy lifestyle/better choices
Eating well/nutrition
Exercise: cardio, resistnace training

7. An epidemic Obesity on the rise
66% of Americans over age 20 are overweight 
34% (72 million) are obese
over nine million youth are obese
Most clients will be overweight or obese

8. What it Looks Like Obesity: BMI greater than 30
Overweight: BMI of 25 – 30
Obesity-related health problems increase when body mass index (BMI) exceeds 25.*
At risk for disease and obesity related health problems
Normal BMI for adults =
25%+ BF = obese for men 
30%+ BF = obese for women

9. Blood Lipids
Cholesterol and triglycerides
Need to monitor
carried in the bloodstream by protein molecules
there are two main forms
High Density Lipoprotein (HDL): “good cholesterol”
Low Density Lipoprotein (LDL): “bad cholesterol” 
A healthy total cholesterol level = less than 200 mg/dL (millagrams per deciliter)
Many clients have goals of reducing total cholesterol

10. Type I and Type II Type 1 (Juvenile Diabetes)
Typically occurs early in a child's life
Not common in general though
Pancreas DOES NOT produce insulin
blood sugar can not enter the cells = high blood sugar
Type 2 (Adult Onset Diabetes)
Associated with obesity
90-95% of all diabetic cases
makes enough insulin 
Cells are resistant to insulin because they are overstimulation (cell gets annoyed)
Insulin Resistance

11. Type II: Insulin Resistant
Over 80% of type 2 patients with are overweight
Complications from diabetes can include:
nerve damage, problems with sight, kidneys, immune system, sexual dysfunction

12. Older Adults People living longer The US Census
2000 and 2030 predicts a huge increase in population of older adults
80%+ of those over 65 have at least one chronic condition
 50% have at least two.
Baby boomers after WWII
Increase in procreation

13. Sedentary People 2002 - World Health Organization (WHO)
Lack of physical activity leads to chronic disease
30 minutes per day/5 days per week is minimum
Very few do this

14. Why People Hurt Low Back Pain Most common in clients
Current or previous injuries
affects at least 80% of adults. 
desk jobs
Manual labor jobs
display altered lordosis/curves of back
Poor core strength and flexibility 14

15. Why People Hurt Knee Injuries
Anterior cruciate ligament (ACL) injuries
80,000 – 100,000 per year in US 
about 70% are noncontact
Running and stopping abruptly
Most ACL injuries occur between 15 and 25 years of age
Muscle imbalances in leg muscles also a common reason for ACL injuries

16. More Reasons Why People Hurt
Other Musculoskeletal Injuries
poor posture from bad sitting
Increased:
Neck pain
Mid- and lower back
Shoulder
Leg pain. 
$120 billion worth of injuries
Personal trainers get a cut of this money 16

17. Working with the Sedentary
Improving cardiorespiratory fitness with sedentary folks
Requires certain amount of intensity
Will increase injury rate because they are not used to working out
Excessive overload
People doing too much cardio when their body cannot handle it
Big drop off in participation because of injury  17

18. What is Deconditioned
Deconditioned: not just being out of breath when exercising
Having muscles imbalances
Poor flexibility
Not having core and/or joint stability
Cannot produce power properly
Increase risk of injury
No coordination

19. What's Missing in Programs
What most traditional training programs don't have
moving in more than one plane of motion
Lots of injuries from rotational movements (transverse plane)
Full muscle action spectrum (full ROM)
Concentric, eccentric, isometric
Proprioceptively enriched environment 
Stabilization and balance training 19

20. Positive Outlook
Personal training industry increasing at rapid rate when compared to other industries
Training programs
Designed by personal trainers
Customized for each individual
Caters to their needs and goals by using available equipment
NASM
rationale for integrated training
Optimum Performance Training (OPT) model.  20

21. The Full Spectrum of Training and the OPT™ Model
What it applies to
Flexibility
Cardiorespiratory
Core
Balance
Plyometric (Reactive)
Resistance 
SAQ 21

22. What Is the OPT™ Model?
Made to progress clients at multiple levels of fitness
Adaptations
Physiological, physical, and performance
3 Tiers (5 Parts)
Stabilization (1 part)
Strength  (3 parts)
Power (1 part)
Specific goals for each tier and their individual parts 22

23. The First Tier Goals for stabilization endrance
Increase stabilization strength
Develop neuromuscular efficiency*
Proprioception training
Less stable environments
One leg flat ground to on leg on BOSU
The stabilization training tier has 1 part
Phase 1: Stabilization Endurance Training 23

24. The First Tier Stabilization Endurance Training
Goals for improvements and increases in
joint stability
flexibility
postural (body) control 
neuromuscular efficiency
muscular endurance* 24

25. The Second tier and it's Parts
Emphasis
Maintain stabilization strength 
Increasing prime mover strength.
Combination of stabilization and strength from main mover/agonist
Max strength and hypertrophy goals 
Three parts of strength level:
Phase 2: Strength Endurance Training
Phase 3: Hypertrophy Training
Phase 4: Maximal Strength Training 25

26. More Parts of the Second Tier
Strength Endurance Training
Goal
More stabilization endurance and agonist strength
Build volume
more joint stabilization
get toned
how to do it
Resistance training
Superset = one exercise done followed by a second exercise immediately after it with no rest
Example: Bench press followed by a stability ball push-up (stabilization with strength endurance superset) 26

27. More Second Tier Parts Hypertrophy Training Goal Gain muscle
More fibers
Bigger fibers
Increase muscle tone/definition
This phase is optional depending on the client’s goals
Lots of clients enjoy this phase
Not needed if someone just wants to lose weight  27

28. Second Tier, Fourth Part
Maximal Strength Training
Increase motor unit recruitment
More individual muscle fibers working = more strength and power output
Increase how many motor units are recruited and how fast
Improve peak force
This phase is optional depending on the client’s goal
If someone doesn't want to move heavy weight then you probably won't need this phase  28

29. 3rd Tier: Power Emphasis The power tier has one part: Speed training
Power training
Rate of force production*
Common with athletes and former athletes
The power tier has one part:
Phase 5: Power Training  29

30. Power Tier Part 5 Power Training
Moving more coordinated (neuromuscular efficiency)
Increase rate of force production
Better speed strength
How to do it
Resistance training
Superset one strength exercise with one power exercise per body part (phase 2 and 5)
Example, perform a barbell squat followed by squat jumps 30

31. What Happened Today’s automated environment
Increased inactive/sedentary people
Increased risk for injury and dysfunciton
Increased risk for disease
Increased risk for obesity
The Optimum Performance Training (OPT™) Model provides
Proper and safe progressions for any client
The OPT™ Model consists of three building blocks or tiers: stabilization, strength, and power. 31