1. The Benefits of Personal Training Alex Martino Perspective Trainees

2. How can a trainer help? What can a trainer help you do? Get started on a workout regiment Learn and use proper form and technique Achieve your goals (safely)

3. How do you pick the right trainer? With so many trainers, how do you pick the right one? Try one out at your local gym Look at qualifications and style Look online through an accredited organization Ask yourself how well they teach Do they teach what you want for your specific needs?

4. What is Personal Training? Augment health for the general population Techniques Included Weight Training Cardiovascular Training Flexibility Training Nutrition Counseling

5. Weight Training What are the benefits of weight training? Protects bone health and muscle mass Disease prevention Burns more calories Different Types Isometric Resistance – Contracting muscles against a non-moving surface (push up) Isometric Strength Training – Contracting muscles through a range of motion (weight lifting)

6. Cardiovascular Endurance Training Helps maintain a healthy weight Reduces the risk of heart and other diseases Improves state of mind Increases body’s efficiency Heart stronger = more blood pumped

7. Cardiovascular Interval Training What is it? Workouts combining short, high intensity bursts, with slower recovery ones Benefits? Works aerobic and anaerobic systems Increased tolerance to build up of lactic acid Causes muscle cramps (supposedly) Safety Precautions Warm up before any workouts Assess baseline fitness levels Train on a smooth, flat surface

8. Flexibility Training Types: Static Stretching Ballistic Stretching Dynamic Stretching P.N.F Stretching StaticBallistic DynamicP.N.F

9. Static Stretching Increased flexibility and range of motion (ROM) in joints Static stretching is very specialized for different muscles Example: Groin Stretch Sit down and push soles of your feet together Press knees toward the ground until you feel a stretch

10. Ballistic Stretching What is it? Using body momentum to increase ROM Benefits? Increased ROM in muscles Safety Precautions Don’t be overly aggressive Increased flexibility may be temporary

11. Dynamic Stretching Motions used are similar to those athletes use “Functional Stretching” Body gets used to certain motions, they become easier Examples: Arm Circles Leg Raises Walking Lunges Studies are showing it may be safer than Ballistic and Static Stretching

12. P.N.F Stretching Proprioceptive Neuromuscular Facilitation Stretching Used to enhance active and passive range of motion Several different techniques: Contract Relax – placement of the target muscle to a relaxed position Hold Relax – restricted muscle in a position of stretch Rhythmic Initiation – active assistive movement of muscle Rhythmic Stabilization/Alternating Isometrics – weight bearing stretch

13. Nutrition Counseling Get help from certified professionals Learn about all aspects of nutrition and its effects Benefits? Increased energy Low cholesterol Reduced blood pressure Reduced risk of heart disease and stroke

14. Certifications? Top certification organizations: ACSM = American College of Sports Medicine NASM = National Academy of Sports Medicine NSCA = National Strength & Conditioning Association ACE = American Council on Exercise

15. ACSM Top certification Tons of networking experience $500-$700 for study tools Need 4 year degree

16. NASM Several different certifications: FNS = Fitness Nutrition Specialist WLS = Weight Loss Specialist YES = Youth Exercise Specialist SFS = Senior Fitness Specialist Trainers could be certified/well versed in many different areas

17. NSCA Certifications in several fields, including TSAC (Tactical Strength and Conditioning) Takes into account use of supplements Teaches about dangers and use of energy drinks

18. ACE Lowest of the shown organizations 4 year degree not needed Website extremely personalized and in depth Trainers all around the country

19. Video Client Psychology http://www.youtube.com/watch?v=J_g8R1pOfa4

20. References http://www.everydayhealth.com/fitness/benefits-of-personal- trainer.aspx http://www.everydayhealth.com/fitness/benefits-of-personal- trainer.aspx http://en.wikipedia.org/wiki/Personal_trainer http://www.everydayhealth.com/fitness/add-strength-training-to- your-workout.aspx http://www.everydayhealth.com/fitness/add-strength-training-to- your-workout.aspx http://www.livestrong.com/article/522212-a-list-of-the-benefits-of- cardiovascular-endurance/ http://www.livestrong.com/article/522212-a-list-of-the-benefits-of- cardiovascular-endurance/ http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm http://www.slideshare.net/pdhpemag/types-of-flexibility-training http://www.health-and-home-fitness.com/static_stretching.html http://www.complete-strength-training.com/ballistic-stretches.html http://www.fitday.com/fitness-articles/fitness/stretching/benefits- of-dynamic-stretching-in-overall-fitness.html http://www.fitday.com/fitness-articles/fitness/stretching/benefits- of-dynamic-stretching-in-overall-fitness.html http://en.wikipedia.org/wiki/PNF_stretching http://www.ibx.com/individuals/member_resources/health_wellnes s/nutrition_counseling.html http://www.ibx.com/individuals/member_resources/health_wellnes s/nutrition_counseling.html