1. Chapter 1,2 THE PERSONAL TRAINING PROCESS CREATING CLIENT PROGRAMS CREATING CLIENT PROGRAMS INDIVIDUALIZING THE PROGRAM INDIVIDUALIZING THE PROGRAM CONDUCTING THE WORKOUT CONDUCTING THE WORKOUT CONDUCTING YOURSELF CONDUCTING YOURSELF MOTIVATING YOUR CLIENT MOTIVATING YOUR CLIENT EXCEEDING EXPECTATIONS EXCEEDING EXPECTATIONS SAMPLE FORMS TO USE SAMPLE FORMS TO USE

2. CREATING CLIENT PROGRAMS: PERSONAL PART OF PERSONAL TRAINING ROLES PLAYED (EDUCATOR, MOTIVATOR, MGR.) ROLES PLAYED (EDUCATOR, MOTIVATOR, MGR.) CLIENT PROFILES CLIENT PROFILES IMPROVER – COSMETIC FOCUSED, FEWER X/WK IMPROVER – COSMETIC FOCUSED, FEWER X/WK PREEMPTOR – HEALTH FOCUSED, OLDER, MORE X/WK PREEMPTOR – HEALTH FOCUSED, OLDER, MORE X/WK REHABER – WORK HARDENING, NON Rx, SHORT LIVED REHABER – WORK HARDENING, NON Rx, SHORT LIVED ACHIEVER – SPORT SPECIFIC FOCUS, HIGH INTENSITY ACHIEVER – SPORT SPECIFIC FOCUS, HIGH INTENSITY NATURE OF RELATIONSHIP NATURE OF RELATIONSHIP PROFESSIONALISM PROFESSIONALISM CLARITY – POLICIES (SESSIONS, CANCELLATIONS, FEES, COMMUNICATIONS), GOALS CLARITY – POLICIES (SESSIONS, CANCELLATIONS, FEES, COMMUNICATIONS), GOALS CONFIDENTIALITY OF MEDICAL, PSYCH., PHYS., PERSONAL INFORMATION CONFIDENTIALITY OF MEDICAL, PSYCH., PHYS., PERSONAL INFORMATION FRIENDSHIP – NURTURE, BUT AVOID PERSONAL LIFE FRIENDSHIP – NURTURE, BUT AVOID PERSONAL LIFE GENEROSITY (SCHEDULES, RATES, ACCOMODATING) GENEROSITY (SCHEDULES, RATES, ACCOMODATING)

3. CREATING CLIENT PROGRAMS GENERAL PRINCIPLES GENERAL PRINCIPLES OVERLOAD OVERLOAD SPECIFICITY SPECIFICITY USE/DISUSE USE/DISUSE PROGRESSION PROGRESSION INDIVIDUALITY INDIVIDUALITY

4. INDIVIDUALIZING PROGRAMS EVALUATING AND SCREENING CLIENTS EVALUATING AND SCREENING CLIENTS MEDICAL Hx, PAR-Q, FITNESS, %FAT, NUTRITION, ETC. MEDICAL Hx, PAR-Q, FITNESS, %FAT, NUTRITION, ETC. CONSIDER PREFERENCES & LIMITATIONS CONSIDER PREFERENCES & LIMITATIONS SET OBJECTIVES THAT ARE “TOPS” SET OBJECTIVES THAT ARE “TOPS” TIMED – SET SHORT TERM AND LONG TERM GOALS TIMED – SET SHORT TERM AND LONG TERM GOALS OBJECTIVE – STATE CLEARLY OBJECTIVE – STATE CLEARLY PERSONALIZE PERSONALIZE SPECIFIC SPECIFIC

5. INDIVIDUALIZING PROGRAMS SELECT APPROPRIATE CARDIO SELECT APPROPRIATE CARDIO F.I.T. PRINCIPLE, MODE IS IMPORTANT F.I.T. PRINCIPLE, MODE IS IMPORTANT SELECT APPROPRIATE STRENGTH SELECT APPROPRIATE STRENGTH MUSCLE GROUPS, EXERCISES, REPS, SETS, ORDER, REST MUSCLE GROUPS, EXERCISES, REPS, SETS, ORDER, REST SELECT APPROPRIATE COOL DOWN, FLEXIBILITY SELECT APPROPRIATE COOL DOWN, FLEXIBILITY COOL DOWN BEFORE “SAFE”, STATIC STRETCHING FOR >20s COOL DOWN BEFORE “SAFE”, STATIC STRETCHING FOR >20s CONSIDER SUPPLEMENTARY ACTIVITIES (eg. YOGA) CONSIDER SUPPLEMENTARY ACTIVITIES (eg. YOGA) WRITE THE PROGRAM (SINGLE/PARTNER) WRITE THE PROGRAM (SINGLE/PARTNER) SET THE TIME PARAMETERS (1,2,3 X’S/WEEK) SET THE TIME PARAMETERS (1,2,3 X’S/WEEK) DETERMINE PROGRESS (CLARIFY EXPECTATIONS) DETERMINE PROGRESS (CLARIFY EXPECTATIONS)

6. Strength Gains Muscle Size Muscle Size Women and Strength Women and Strength Neural Control of Strength Neural Control of Strength Recruitment Recruitment Autogenic Inhibition Autogenic Inhibition Neural Adaptations Neural Adaptations

8. CONDUCTING THE WORKOUT PLAN EVERYTHING PLAN EVERYTHING EXERCISES, SETS, REPS, ALWAYS ASK “MAPP” (Medications, Aches, Pains, Problems) AND ABOUT OUTSIDE ACTIVITIES, EDUCATION EXERCISES, SETS, REPS, ALWAYS ASK “MAPP” (Medications, Aches, Pains, Problems) AND ABOUT OUTSIDE ACTIVITIES, EDUCATION THE WARMUP THE WARMUP 20-30 MIN MINIMUM 20-30 MIN MINIMUM THE RESISTANCE PHASE THE RESISTANCE PHASE 8-10 EXERCISES @ 80% 1RM W/1SET = 30MIN 8-10 EXERCISES @ 80% 1RM W/1SET = 30MIN CONSIDER PACE, ROM, “FAILURE”, VARIETY CONSIDER PACE, ROM, “FAILURE”, VARIETY COOL-DOWN AND FLEXIBILITY COOL-DOWN AND FLEXIBILITY 5-10 MIN IS ADEQUATE 5-10 MIN IS ADEQUATE REINFORCING THE GOODBYE (BE POSITIVE) REINFORCING THE GOODBYE (BE POSITIVE) KEEP ACCURATE RECORDS (ASSESSMENTS, WORKOUTS, BILLING, ETC.) KEEP ACCURATE RECORDS (ASSESSMENTS, WORKOUTS, BILLING, ETC.)

9. CONDUCTING YOURSELF BE A GOOD CITIZEN BE A GOOD CITIZEN RESPECT FOR OTHERS – ASK TO WORK IN RESPECT FOR OTHERS – ASK TO WORK IN BEWARE OF RUDE PEOPLE BEWARE OF RUDE PEOPLE HELP YOUR CLIENT GET ACCLIMATED HELP YOUR CLIENT GET ACCLIMATED MIND YOUR OWN BUSINESS MIND YOUR OWN BUSINESS AVOID DISTRACTIONS AVOID DISTRACTIONS BE A GOOD ROLE MODEL BE A GOOD ROLE MODEL GET THERE FIRST GET THERE FIRST CONSIDERATIONS FOR HOME WORKOUTS CONSIDERATIONS FOR HOME WORKOUTS PROPRIETY (eg. ASK BEFORE ENTERING) PROPRIETY (eg. ASK BEFORE ENTERING) EMERGENCIES EMERGENCIES CHILDREN/PETS CHILDREN/PETS

10. MOTIVATING CLIENTS IT’S REALLY NOT THE WEIGHT! IT’S REALLY NOT THE WEIGHT! TAILOR STRATEGIES TO CLIENTS OUTCOME EXPECTATIONS TAILOR STRATEGIES TO CLIENTS OUTCOME EXPECTATIONS SET LONG-TERM GOALS, BUT FOCUS ON SHORT-TERM GOALS SET LONG-TERM GOALS, BUT FOCUS ON SHORT-TERM GOALS CLARIFY REASONABLE OUTCOMES CLARIFY REASONABLE OUTCOMES PROVIDE STRUCTURE TO KEEP CLIENTS ON TRACK PROVIDE STRUCTURE TO KEEP CLIENTS ON TRACK HOLD THEM ACCOUNTABLE HOLD THEM ACCOUNTABLE

11. EXCEEDING EXPECTATIONS UNDERPROMISE AND OVERDELIVER UNDERPROMISE AND OVERDELIVER FIND A HOT BUTTON FIND A HOT BUTTON Rx FOR TROUBLE Rx FOR TROUBLE DON’T MEDICATE, NOURISH, PRESCRIBE DON’T MEDICATE, NOURISH, PRESCRIBE AVOID PERSONAL RELATIONSHIPS AVOID PERSONAL RELATIONSHIPS COMMUNICATE WELL COMMUNICATE WELL RETURN CALLS, NEVER STOP LISTENING RETURN CALLS, NEVER STOP LISTENING NEVER STOP LEARNING NEVER STOP LEARNING FOLLOW THROUGH FOLLOW THROUGH DO THE UNEXPECTED W/ RANDOM ACTS OF KINDNESS AND CONSIDERATION. DO THE UNEXPECTED W/ RANDOM ACTS OF KINDNESS AND CONSIDERATION.

12. SAMPLE FORMS WAIVER WAIVER LETTER OF AGREEMENT LETTER OF AGREEMENT HEALTH HISTORY QUESTIONNAIRE HEALTH HISTORY QUESTIONNAIRE MEDICAL CLEARANCE MEDICAL CLEARANCE GOAL INVENTORY GOAL INVENTORY LIFESTYLE QUESTIONNNAIRE LIFESTYLE QUESTIONNNAIRE WORKOUT RECORD WORKOUT RECORD PAR-Q PAR-Q