Our Vision As the leading global provider of fitness and wellness education, canfitpro empowers people to lead passionate and fulfilling lives through.

Our Vision As the leading global provider of fitness and wellness education, canfitpro empowers people to lead passionate and fulfilling lives through safe, fun, and effective physical activity.

Our Mission United as members, canfitpro delivers the world's best, accessible, affordable, and attainable fitness education and experiences.

Making Professionalism Easy!
canfitpro INTERACTIVE PRO T’s – lecture on benefits of using INTERACTIVE 10 min canfitpro INTERACTIVE is an online resource for Fitness Professionals – a helpful resource to make you feel more confident about your business! Making Professionalism Easy!

You can… Manage your clients and their sessions all in one place
You will receive a free 30 day trial period with full access and the ability to add up to 5 clients. After the trial period you can upgrade your account for only $9.99 month. More package details can be found at canfitprointeractive.com. Manage your clients and their sessions all in one place Create customized workouts and programs for your clients Provide meal plans to your clients to aid their fitness goals Invite your clients to view their workouts, programs, events, meal plans and so much more all on INTERACTIVE. As a canfitpro member try it today – register with your canfitpro ID

canfitpro INTERACTIVE
On canfitpro INTERACTIVE you can view thousands of exercises in the exercise library – it is good to help you with your exam preparation but to also give you the understanding of exercise prior to prescribing it to your client. To see thousands of exercise demonstrations Visit us at

Your credentials matter
repscanada is an inclusive on-line resource that will increase the integrity of the fitness professional. A place for fitness professionals to showcase their credentials.

Why be part of the register?
Mission Statement The mission of repscanada is to increase the credibility of the fitness profession by providing a centralized location where consumers and employers can identify and verify fitness certifications and standards. PRO T’s – Discussion on increasing credibility of fitness profession via general public and employers. 5 mins repscanada promises to provide a clear way for anybody to understand exercise and fitness credentials. canfitpro professional members will automatically be placed on the register once they complete their certification (unless the member opts out) – Registration is included in membership. Any additional certifications, trainings and education can be submitted for verification at any time in the future.

Acknowledgments Human Kinetics (USA and Canada)
Primal Pictures Ltd. (UK)

Principles of Fitness, Health and Wellness
Foundations of Professional Personal Training Chapter 1 Chapter 1 Title: Principles of Fitness, Health and Wellness Chapter Objectives Understand the difference between the primary components and the secondary components of fitness. Understand the concept of health and wellness and list the non-physical benefits. List at least 5 benefits for each of the primary components of fitness. Understand the difference between the Health Canada and ACSM physical activity guidelines. Understand each of the 9 principles that fall within the canfitpro Personal Training Specialist Scope of Practice. Time allotted: 55 minutes Activity Type: Tools Required: PRO Trainer Notes

Components of Fitness Primary Components Secondary Components
Cardiorespiratory capacity Muscular capacity Flexibility Body composition Balance Coordination Agility Reaction time Speed Power Mental capability Chapter 1 Title: Principles of Fitness, Health and Wellness Topic: Primary and Secondary Components of Fitness Time allotted: 10 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Before putting this slide up for the class to see, ask class to come up with the primary and secondary components and their definitions first.

Health and Wellness Chapter 1
Title: Principles of Fitness, Health and Wellness Topic: Health and Wellness Time allotted: 10 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Ask the class what it means to be healthy (in general and from their perspective). How/where does their example(s) fit into the diagram on the slide?

Benefits of Physical Activity
What are they? Chapter 1 Title: Principles of Fitness, Health and Wellness Topic: Health and Wellness Time allotted: 5 minutes Activity Type: Breakout learning Tools Required: Pen/Pencil Piece of paper for each group PRO Trainer Notes Divide the class into groups of 2 (partner with someone beside them). Ask the each group to come up with one benefit of physical activity (this should only take one minute). Each group gives their benefit and the rest can be covered together as a class.

canfitpro’s Recommendations on Physical Activity, Nutrition, and Mindset for Optimal Health
Aerobic Activity Accumulate up to 300 minutes of moderate- intensity aerobic or 150 minutes of vigorous-intensity per week. Muscle Strengthening Major muscle groups worked or more days per week. Flexibility Enjoy flexibility exercises 4 or more days per week. Nutrition Implement health promoting nutrition and hydration. Mindset Adopt strategies for a positive mindset. Chapter 1 Title: Principles of Fitness, Health and Wellness Concepts Topic: Canada’s Activity Guidelines Time Allotted: 5 minutes Activity Type :In class brainstorming and discussion. Tools Required: Option to acquire Canada’s Physical Activity Guidelines to hand out as a reference…..from Health Canada. PRO Trainer Notes: Before putting this slide up for the class to see, ask class to suggest what they think are the guidelines. Ask “how much physical activity is recommended for the average adult?” After that ask what the recommended amount is for children? The answer is 90 minutes of physical activity daily.. Show slide and briefly discuss.

Components of Fitness Primary Components Secondary Components
Cardiorespiratory Capacity Muscular Capacity Flexibility Body Composition Secondary Components Balance Coordination Agility Reaction Time Speed Power Mental Capacity Chapter 1 Title: Principles of Fitness, Health and Wellness Concepts Topic: Primary and Secondary Components of Fitness Time Allotted: 10 minutes Activity Type :In class brainstorming and discussion. Tools Required: PRO Trainer Notes: Before putting this slide up for the class to see, ask participants to come up with the primary and secondary components and their definitions first. From the manual., discuss each of the primary components with more detail. Discuss the secondary components, suggesting how fitness instructors use these in their choreography and resistance training sessions.

canfitpro Training Principles
FITT Individualization Specificity Progressive overload Recovery Structural tolerance All-around development Reversibility Maintenance Chapter 1 Title: Principles of Fitness, Health and Wellness Topic: canfitpro ’s Training Principles Time allotted: 20 minutes Activity Type: Breakout learning Tools Required: Pen/Pencil Piece of paper for each group PRO Trainer Notes Divide the class into groups of 2 (someone they haven’t worked with already). Assign each group one training principle from the slide and ask them to come up with a brief description and one example/practical application for their training principle. Each group will present their training principle to the class. Left over training principles can be covered together as a class.

Nutrition Concepts for Personal Trainers
Foundations of Professional Personal Training Chapter 2 Chapter 2 Title: Nutrition Concepts for Personal Trainers Chapter Objectives List the 6 basic nutrients and explain their functions in health and activity. Explain basic principles in planning a healthy and balanced diet. Discuss the role of hydration in exercise and long-term health. Describe the concept of supplementation and analyze types of supplements and ergogenic aids. Understand the Scope of Practice for certified canfitpro Personal Training Specialists in providing nutritional information. Time allotted: 1 hour and 7 minutes Activity Type: Tools Required: PRO Trainer Notes

Nutrition Nutrition is the study of food and how the body uses it. Nutrients are chemical components of foods that are essential for energy, growth, cellular repair and regulation of metabolic functions. Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: What is Nutrition? Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

Scope of Practice - Defined
Scope of Practice → is a term used to set boundaries for various professions that define the procedures, actions, and processes they are permitted to practice The Scope of Practice is limited to that which the individual has received education and experience, and in which he/she has demonstrated competency Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Scope of Practice - Definition Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

Scope of Practice and Personal Training
With regard to nutritional counseling Personal trainers should develop a referral system (dietician, naturopathic, medical doctor) Gain additional education (Nutrition & Wellness Specialist) Only offer general nutritional advice and information based on Canada’s Food Guide Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Scope of Practice and Personal Training (Slide #1) Time allotted: 8 minutes (includes next slide) Activity Type: Lecture Tools Required: PRO Trainer Notes

Scope of Practice and Personal Training con’t
Personal Trainer’s are not permitted to: Prescribe or recommend supplements of any kind Perform a client diet analysis Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Scope of Practice and Personal Training (Slide #2) Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes

Essential Nutrients Carbohydrates Fat Protein Vitamins Minerals
Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Essential Nutrients Time allotted: 30 seconds Activity Type: Lecture Tools Required: PRO Trainer Notes

Pyramid of Integrated Nutrition
Introduction: The Challenge Title: The Pyramid of Integrated Nutrition Time allotted: 10 minutes Desired Learning Outcome: explain and ensure the class has a clear understanding of canfitpro’s Pyramid of Integrated Nutrition and examples of sources that fall within each category. Sources: WATER: pure water, decaffeinated herbal teas. Avoid: flavoured waters, sodas, vitamin-enhanced water and artificially sweetened powdered diet sports mixes VEGETABLES: great sources of vitamins, minerals and phytochemicals  a) Cruciferous vegetables b) Dark leafy greens c) Starchy vegetables/tubers. Best consumed raw or lightly cooked PLANT PROTEIN: nuts & seeds, legumes, soy products HEALTHY FATS: saturated fats: coconut oil, grass-fed animal products / monounsaturated fats: olives, olive oil, avocados, macadamia nuts, hazelnuts, almonds, brazil nuts pistachios, nut butters, sesame seeds, sunflower seeds and pumpkin seeds / polyunsaturated fats: vegetable oils, nuts, seeds and vegetables, fish, meat, seafood ANIMAL PROTEIN: grass-fed beef, poultry and fish FRUIT: berries, citrus fruits (lemon, lime, grapefruit) greater benefit per calorie and gram of sugar than others sources of fruit. Pineapple and papaya (unique naturally occurring digestive aids). GRAINS: sprouted grains, whole grains, organic  barley, kamut, spelt, teff, etc. MODERATELY PROCESSED: Dairy: yogurts, kefir, etc (avoid products with added sugar, flavourings artificial sweeteners) HIGHLY PROCESSED: includes all packaged snack food, convenience food, fast food and other packaged foods. May also include: prepared smoothies (not home-made), store brought granola, chips, protein bars, soft drinks, vitamin waters, sports drinks, drinks with artificial sweeteners and food from fast food restaurants. Activity Type: Large Group Discussion Possible Concerns: Time / Hot topics / Debate / Lack of knowledge / Quiet class / etc.

The Wheel of Integrated Nutrition
Introduction: The Challenge Title: The Wheel of Integrated Nutrition Topic: Anchor # 2 Time allotted: 10 minutes PRO TRAINER Notes: Activity One: Anchor Discussion Desired Learning Outcome: Ensuring that the group has a thorough understanding and has no questions regarding the Pyramid and/or Wheel and clarify any questions or concerns or allow for discussion amongst the group Details: Give a brief overview of the wheel. Question? And discussion points? 1. Food Production 2. Food Processing 3. Food Preparation 4. Food Consumption Industry options: consumer has less control over what the industry produces (Food Production & Food Processing) Consumer options: more control and freedom of choice for the consumer (Food Preparation & Food Consumption) Encourage participants to refer back to the Wheel and the Pyramid when they begin working with clients (great resource) Activity Type: Large Group Discussion Possible Concerns: Time / Hot topics / Debate / Lack of knowledge / Quiet class / etc.

Nutrition Pyramid of Integrated Nutrition
The Wheel of Integrated Nutrition Hydration Chapter 1 Title: Principles of Fitness, Health and Wellness Concepts Topic: Nutrition and Canada’s Food Guide Time Allotted: 10 minutes Activity Type : In class discussion. Tools Required: Option to have copies of Canada’s Food Guide - free from Health Canada Have some store bought items, to use for reading the labels, such as power bars, snack foods, juice box, dried fruit, etc. For the option suggestion below, have prepared sheets with the scenarios presented from the “Putting Theory Into Practice” section at the end of the chapter, numbers 1 to 5. PRO Trainer Notes: Briefly go over the points on this slide and suggest that these can be given as quick information tips to participants in their classes , during certain segments of the class, or at the end of the class as they reflect about the workout and how they can continue their healthy practices at home.. Option - divide participants in groups of 4 to 5. From the manual, Pro Trainer could print and handout one of the suggested scenarios, numbers 1 to 5, from the “Putting Theory Into Practice” section at the end of the chapter, and have them discuss possible responses and suggestions. Suggest that, if interested, FIS instructors should take the Health & Wellness Specialist certification. for further knowledge.

Carbohydrates 2 categories of carbohydrate
What is a carbohydrate and it’s function? 2 categories of carbohydrate Simple (sugars → jam, syrup, honey, fruit) Complex (bread, pasta, cereal, potatoes, vegetables) What are the best sources of carbohydrate? Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Carbohydrates Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

Carbohydrates and Calories
One gram of carbohydrate = 4 calories One granola bar contains 23 g of carbohydrate. What is the total amount of calories from carbohydrate for one bar? One cup of Cheerios breakfast cereal contains a total of 80 calories from carbohydrate. How many grams of carbohydrate are in one cup of cereal? 45% to 65% of total caloric intake No more than 25% from simple sugars Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Carbohydrates and Calories Time allotted: 5 minutes Activity Type: Practical application Tools Required: Calculator Pen/Pencil and piece of paper PRO Trainer Notes Work through the sample questions/calculations given.

Carbohydrates and Exercise
The higher the intensity of exercise, the greater the reliance on carbohydrate Relates to anaerobic metabolism which uses only glucose as fuel Even lower intensity exercise uses carbohydrate but to a lesser extent because fat can also be used Ideally, active people should consume complex and simple carbohydrates during and immediately after exercise. Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Carbohydrates and Exercise Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Fat What is fat and it’s function? 3 types of lipids in food
Triglycerides (represents 95% of fat we eat) Chain length determines digestion, absorption and function Phospholipids Sterols What are the best sources of fat? Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Fats Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

Fat and Calories One gram of fat = 9 calories
One granola bar contains 3 g of fat. What is the total amount of calories from fat for one bar? One cup of Cheerios breakfast cereal contains a total of 18 calories from fat. How many grams of fat are in one cup of cereal? 20% to 35% of total caloric intake Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Fat and Calories Time allotted: 5 minutes Activity Type: Practical application Tools Required: Calculator Pen/Pencil and piece of paper PRO Trainer Notes Work through the sample questions/calculations given. It should also be noted to the class that one pound of fat = 3500 calories, as this is not stated in the manual.

Fat and Exercise How are lipids used in exercise?
The lower the intensity of exercise, the greater the proportion of fat burned to satisfy energy needs As exercise intensity increases the proportion of fat burned decreases and the proportion of carbohydrates increases As exercise intensity increases the total number of calories burned increases Although the proportion of fat burned decreases to satisfy the energy needs of the higher intensity activity, the total energy requirement increases and therefore the total volume of fat burned is greater Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Fat and Exercise Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Protein What is protein and it’s function? Made up of amino acids
Complete protein Incomplete protein What are the best sources of protein? Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Protein Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

Protein and Calories One gram of protein = 4 calories
One granola bar has 2 g of protein. What is the total amount of calories from protein for one bar? One cup of Cheerios breakfast cereal contains a total of 12 calories from protein. How many grams of protein are in one cup of cereal? 10% to 35% of total caloric intake 0.8 g / kg of body weight Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Protein and Calories Time allotted: 5 minutes Activity Type: Practical application Tools Required: Calculator Pen/Pencil and piece of paper PRO Trainer Notes Work through the sample questions/calculations given.

Protein and Exercise If protein is being used to fuel exercise then not enough carbohydrate has been consumed It’s best suited for other body functions It takes longer to digest and therefore not recommended immediately before or during exercise. Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Protein and Exercise Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Vitamins What are vitamins and their function?
2 categories of vitamins Water soluble Vitamin B complex, vitamin C Fat soluble Vitamins A, D, E, K How can you maximize your vitamin intake? Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Vitamins Time allotted: 5 minutes Activity Type: Lecture/In-class discussion Tools Required: PRO Trainer Notes Ask class to give examples of vitamins they are familiar with. Have them also give the vitamin function if they know it. Students should be able to familiarize themselves with the vitamins listed on page 16, understand their basic functions and give a couple of food sources for each vitamin.

Minerals What are minerals and their function? Examples:
Sodium, potassium → regulate body fluid Calcium, phosphorus → bone health Iron → carries hemoglobin which transports oxygen Iodine → regulates metabolism Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Minerals Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Water How important is water intake? What is the function of water?
Water and exercise Consume 8-16 ounces one hour before 8 ounces 20 minutes before 4-8 ounces every 10 to 15 min. during 16 ounces for every pound of weight lost after exercise Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Water Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Designed to improve physiological or psychological functions.
Ergogenic Aids Designed to improve physiological or psychological functions. As a personal trainer Respect the scope of your abilities and refer clients to a nutritionist Your responsibility is to help clients by offering general nutritional advice and info You should not recommend any sport supplements or ergogenic aids and refer clients to appropriate professional Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Ergogenic Aids Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

A Plan for Good Nutrition
How can we help clients to eat better? What are 4 guidelines for developing a healthy diet? Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: A Plan for Good Nutrition Time allotted: 10 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Nutrition Mix and Match
Nutrient Carbohydrate Water Minerals Protein Vitamins Fat Function Needed for healthy body functions; individual needs and requirements Major fuel source; essential for hormone production, healthy skin, transport some vitamins Growth and repair of tissue Makes up 60% of body; used for all body functions Water and fat soluble Fuel for brain and nervous system Chapter 2 Title: Nutrition Concepts for Personal Trainers Topic: Nutrition Mix and Match Time allotted: 2 minutes Activity Type: Game Tools Required: Pen/Pencil Piece of paper PRO Trainer Notes Give students one minute to match up the letter on the left with the appropriate number on the right. Take one minute to give the correct answers and let students score themselves.

Foundations of Professional Personal Training Chapter 3
Bioenergetics Foundations of Professional Personal Training Chapter 3 Chapter 3 Title: Bioenergetics Chapter Objectives Understand the source of energy for exercise. Define homeostasis and metabolism. Understand the structure of ATP. Explain the difference between aerobic and anaerobic production of energy. Explain how the three energy systems produce ATP Understand the development of the energy systems through interval training. Time allotted: 1 hour and 52 minutes Activity Type: Tools Required: PRO Trainer Notes

Bioenergetics Concepts
Chapter 2 Chapter 2 Title: Bioenergetics

Definitions Energy Homeostasis Metabolism Bioenergetics Chapter: 2
Title: Bioenergetics Topic: Explanation of definitions Time allotted: 3 minutes Bioenergetics – the study of how energy flows in the human body. Energy – is the ability to do physical work. Homeostasis is a state of stability or balance. Metabolism – is the sum of all chemical reactions in the body to either create or use energy.

Bioenergetics is the study of how energy flows in the human body.
Chapter 3 Title: Bioenergetics Topic: What is Bioenergetics? Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

Bioenergetics Key terms Energy Homeostasis Metabolism Chapter 3
Title: Bioenergetics Topic: Bioenergetics – Key terms Time allotted: 2 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Ask class to give definitions of the key terms.

Adenosine Triphosphate (ATP)
What is ATP? Adenosine - P ~ P ~ P How is ATP created? Anaerobic metabolism ATP-CP phosphagen system Glycolytic or lactic acid system Aerobic metabolism Aerobic or oxidative energy system Chapter 3 Title: Bioenergetics Topic: Adenosine Triphosphate (ATP) Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

ATP-CP Phosphagen System
ATP-CP Phase 1 Uses stored ATP (1-2 seconds at maximal effort) ATP (splits) → ADP + P + energy ATP-CP Phase 2 Split of CP to create more ATP (10 seconds of intense effort) ADP + CP → ATP + creatine ↑ creatine kinase Chapter 3 Title: Bioenergetics Topic: ATP-CP Phosphagen System Time allotted: 12 minutes Activity Type: Lecture/Practical application Tools Required: Enough room to have each student move on the spot PRO Trainer Notes Give the class an example of what this energy system feels like by having them perform an activity as fast as they can, on the spot, for up to 10 seconds (i.e. power squats/jumps).

Glycolytic System Provides fuel for up to 2 min. at maximal intensity
Breakdown of carbohydrate in the form of glycogen stored in the muscle cell Glycogen → 3ATP Breakdown of carbohydrate in the form of glucose stored in the blood Glucose → 2ATP + 2LA (lactic acid) + heat As more glucose is metabolized, more lactic acid is produced ↑ lactic acid in the cell = ↑ cell acidity = ↓ muscle contraction speed and strength Chapter 3 Title: Bioenergetics Topic: Glycolytic System Time allotted: 12 minutes Activity Type: Lecture/Practical application Tools Required: Enough room to have each student move on the spot PRO Trainer Notes Give the class an example of what this energy system feels like by having them perform an activity on the spot, for up to 2 minutes at maximal effort (i.e. running on the spot with knees up as high as they can).

Aerobic Glycolysis Provides fuel for more than 2 min. at moderate intensity Breakdown of glucose or glycogen (with oxygen present) Glucose + O2 → 38ATP + CO2 + H2O + heat Mitochondria is the site of aerobic metabolism System is limited by ability of cardiorespiratory system to deliver O2 Chapter 3 Title: Bioenergetics Topic: Aerobic Glycolysis Time allotted: 12 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Fatty Acid Oxidation Provides fuel for over 2 min. during low-intensity exercise Breakdown of fatty acids (with oxygen present) Fatty acid + O2 → 100ATP + CO2 + H2O + heat Fatty acids are high energy fuel but they require large amounts of oxygen for reaction to take place System is virtually unlimited, but few people exercise for extreme durations; those that do use up a great deal of body fat Chapter 3 Title: Bioenergetics Topic: Fatty Acid Oxidation Time allotted: 12 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Lactate Threshold One concept that is important to understand regarding strenuous exercise is the lactate threshold (LT) The LT is the point at which the aerobic system cannot supply enough ATP for the needs of the body, forcing the anaerobic systems to increase their contribution of ATP. Chapter 3 Title: Bioenergetics Topic: Lactate Threshold (Slide #1) Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Lactate Threshold con’t
When does this occur? What is the resulting by-product? What does this mean for more conditioned/fitter clients? Chapter 3 Title: Bioenergetics Topic: Lactate Threshold Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Interaction of the Systems
At rest At the beginning of exercise During steady-state exercise During strenuous exercise During recovery Chapter 3 Title: Bioenergetics Topic: Interaction of the Systems Time allotted: 10 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Lead the class through an example of an exercise and have them identify what is happening at each stage in regards to the different energy systems.

Oxygen Demands Oxygen deficit Oxygen debt
The volume of oxygen missing in the first few minutes of exercise Oxygen debt When we stop exercising we still have an elevated oxygen delivery and this extra oxygen is used to rebuild needed supplies of CP and ATP as well as to assist the liver in the breakdown of left over lactic acid Chapter 3 Title: Bioenergetics Topic: Oxygen Demands Time allotted: 15 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Developing the Energy Systems with Interval Training
Program variables Work-to-rest ratio Type of relief ATP-CP, glycolytic, oxidative Level of intensity Arranging work and rest times Important considerations Chapter 3 Title: Bioenergetics Topic: Developing the Energy Systems with Interval Training Time allotted: 30 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Cardiorespiratory Concepts
Foundations of Professional Personal Training Chapter 4 Chapter 4 Title: Cardiorespiratory Concepts Chapter Objectives Describe the anatomy of the heart. Explain the flow of blood from the heart to the body and back again. Discuss the mechanics of the cardiovascular system and its response to exercise. Explain the function and anatomy of the respiratory system. Discuss the mechanics of the respiratory system and its response to exercise. Identify the major benefits of cardiorespiratory training. Identify basic differences in developing cardiorespiratory training programs for beginner, intermediate and advanced clients. Explain the major issues that affect the design of cardiorespiratory training based on FITT. Discuss the concepts of cardiorespiratory recovery and relaxation as well as flexibility. Determine appropriate exercises for cardiovascular recovery. Time allotted: 1 hour and 40 minutes Activity Type: Tools Required: PRO Trainer Notes

Cardiovascular System
Heart Arteries Veins Chapter 4 Title: Cardiorespiratory Concepts Topic: Cardiovascular System Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Cardiovascular System Functions
Transportation of nutrients, oxygen, carbon dioxide, metabolic waste and hormones Maintaining core temperature of the body Chapter 4 Title: Cardiorespiratory Concepts Topic: Cardiovascular System Functions Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Cardiovascular Anatomy
Chapter 4 Title: Cardiorespiratory Concepts Topic: Cardiovascular Anatomy Time allotted: 5 minutes Activity Type: Lecture Tools Required: Whiteboard/Flip chart PRO Trainer Notes You can simplify the anatomy of the heart by drawing a square with 4 quadrants and labeling them as the two ventricles and atriums.

Circulation of Blood Through the Body
Veins carry blood towards the heart Arteries carry blood away from the heart Right side before left Atrium before ventricle Chapter 4 Title: Cardiorespiratory Concepts Topic: Circulation of Blood Through the Body Time allotted: 8 minutes Activity Type: Breakout Learning Tools Required: One small card/piece of paper for each of the following: Superior Vena Cava Left Atrium Inferior Vena Cava Left Ventricle Right Atrium Aorta Left Atrium Arteries Pulmonary Artery Arterioles and Capillaries Lungs Veins, Venules and Venous Sinuses Pulmonary Vein PRO Trainer Notes Have enough sets to divide the class into small groups of 3 or 4. Ask them to determine the flow of blood through the body by placing the cards/paper in order. Ask them to indicate what is exchanged where.

Blood Pressure Systolic pressure Diastolic pressure
Average resting BP is 120/80 What happens to blood pressure during exercise? Chapter 4 Title: Cardiorespiratory Concepts Topic: Blood Pressure Time allotted: 3 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes During moderate exercise systolic pressure rises quickly to values above 200 and then levels off. Diastolic remains relatively the same. During straining exercise such as weightlifting BP may spike to much higher levels. As a large group discuss what contributes to this.

Heart Rate Resting HR = approximately 72 bpm
Pulse - felt at arteries close to the skin Carotid artery Brachial artery Radial artery Max HR = 220 – age ↑ in oxygen demands  ↑ in HR Chapter 4 Title: Cardiorespiratory Concepts Topic: Heart Rate Time allotted: 3 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Practice taking pulse checks will be done more in-depth in the Fitness Assessment chapter.

Stroke Volume Amount of blood that the left ventricle ejects in one beat Typical male has a SV of around 70 ml/beat As client becomes fitter = SV increases Chapter 4 Title: Cardiorespiratory Concepts Topic: Stroke Volume Time allotted: 3 minutes Activity Type: Lecture/Practical demonstration Tools Required: Soft/pliable water bottle PRO Trainer Notes Use a water bottle and discuss the difference between squeezing the water out of it: With a child’s hand vs. an adult’s hand to show how training affects SV and muscle size and how strength increases. Squeezing slow with little force vs. quickly with high force to see the difference in exercise intensities.

Cardiac Output Q = SV x HR
How does Cardiac Output change during exercise? Chapter 4 Title: Cardiorespiratory Concepts Topic: Cardiac Output Time allotted: 3 minutes Activity Type: Lecture/In-class discussion Tools Required: PRO Trainer Notes Ask class to give examples of how Cardiac Output changes during exercise.

Respiratory System Made up of left and right lungs and air passage way
Allows gas exchange between blood and the environment Chapter 4 Title: Cardiorespiratory Concepts Topic: Respiratory System Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Respiratory Anatomy Chapter 4 Title: Cardiorespiratory Concepts
Topic: Respiratory Anatomy Time allotted: 8 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Exercise Response Cardiovascular system Respiratory System
↑ in HR, SV, Q Vasoconstriction, Vasodilation BP ↑ in systolic pressure Diastolic remains same or slightly decreses Respiratory System ↑ Rate of respiration Pulmonary ventilation at rest = 10 L/min First few minutes of exercise it can ↑ to 45 L/min After 2 min, once client has reached homeostasis it can ↑ to 60 L/min Chapter 4 Title: Cardiorespiratory Concepts Topic: Exercise Response Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Physiological Benefits
Summary ↑ SV ↑ blood delivery ↑ red blood cells ↑ capillary density ↑size and number of mitochondria ↑aerobic enzymes Chapter 4 Title: Cardiorespiratory Concepts Topic: Physiological Benefits Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

System Integration Aerobic fitness
Efficiency of the cardiovascular, respiratory and muscular systems Measured as aerobic capacity = VO2max Maximum amount of O2 the body can extract and use in the process of energy production Chapter 4 Title: Cardiorespiratory Concepts Topic: System Integration Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Cardiorespiratory Recovery
After exercise stops, O2 consumption remains elevated (EPOC) Light activity = recovery period that is short and unnoticeable Intense activity = recovery period lasting many hours, even days Active recovery Chapter 4 Title: Cardiorespiratory Concepts Topic: Cardiorespiratory Recovery Time allotted: 3 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

How can a personal trainer assist their clients with cardiorespiratory recovery?
Chapter 4 Title: Cardiorespiratory Concepts Topic: Cardiorespiratory Recovery Time allotted: 2 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Have students give you examples of how personal trainers can help their clients with their cardiorespiratory recovery.

Benefits of Cardiorespiratory Training
What are they? Chapter 4 Title: Cardiorespiratory Concepts Topic: Benefits of Cardiorespiratory Training Time allotted: 5 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Ask class to give you the benefits.

Exercise Prescription
Cardiorespiratory Training FITT Considerations Number of sessions client is able to commit to Clients current fitness level Clients goals for cardiorespiratory training Chapter 4 Title: Cardiorespiratory Concepts Topic: Exercise Prescription Time allotted: 30 minutes (includes the next 10 slides) Activity Type: Lecture Tools Required: PRO Trainer Notes

Cardiorespiratory Guidelines
Chapter 4 Title: Cardiorespiratory Concepts Topic: Cardiorespiratory Guidelines Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Discuss frequency, time and type. Intensity will be looked at in the next slide.

Monitoring Intensity HR Rate of Perceived Exertion (RPE) Talk test
Chapter 4 Title: Cardiorespiratory Concepts Topic: Monitoring Intensity Time allotted: Activity Type: In-class discussion Tools Required: PRO Trainer Notes Have class discuss how each can be used to monitor intensity.

Target HR Zone Calculation
Maya is a 25 year old beginner with a resting HR of 75. Calculate her training zone. Chapter 4 Title: Cardiorespiratory Concepts Topic: Target HR Zone Calculation Time allotted: Activity Type: Lecture/Practical demonstration Tools Required: Piece of paper for each student White board/flip chart for PRO Trainer PRO Trainer Notes Lecture on HRmax, Percentage of Maximum HR and Target HR Zone calculations and use this as example of calculation. Answers on following slide.

Answers Lower target heart rate = (220 – 25) x .55 = 195 x .55 = 107 bpm Upper target heart rate = (220 – 25) x .64 = 195 x .64 = 125 bpm Chapter 4 Title: Cardiorespiratory Concepts Topic: Target HR Zone Calculation Answers Time allotted: Activity Type: Lecture/Practical demonstration Tools Required: PRO Trainer Notes

Heart Rate Reserve Calculation
Nolan is a 30 year old intermediate with a resting HR of 70 bpm. Calculate his training zone. Chapter 4 Title: Cardiorespiratory Concepts Topic: Heart Rate Reserve Calculation Time allotted: Activity Type: Lecture/Practical demonstration Tools Required: Piece of paper for each student White board/flip chart for PRO Trainer PRO Trainer Notes Lecture on HRR and use this as example of calculation. Answers on the following 2 slides.

Answers Lower target heart rate = {[(220 – 30) – 70] x .65} + 70 = [(190 – 70) x .65] + 70 = (120 x .65) + 70 = = 148 bpm Chapter 4 Title: Cardiorespiratory Concepts Topic: Heart Rate Reserve Calculation Answers Time allotted: Activity Type: Lecture/Practical demonstration Tools Required: PRO Trainer Notes

Answers Upper target heart rate = {[(220 – 30) – 70] x .74} + 70 = [(190 – 70) x .74] + 70 = (120 x .74) + 70 = = 159 bpm Chapter 4 Title: Cardiorespiratory Concepts Topic: Heart Rate Reserve Calculation Answers Time allotted: Activity Type: Lecture/Practical demonstration Tools Required: PRO Trainer Notes

Rate of Perceived Exertion
Borg Scale Modified Borg Scale Chapter 4 Title: Cardiorespiratory Concepts Topic: Rate of Perceived Exertion Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review the Borg Scale and Modified Borg Scale on page 44 of the manual. For the purposes of testing, canfitpro would like the students to use the Borg Scale (6-20) when asked.

Case Study Howard is a 35 year old investment advisor who wants to increase his lean muscle mass, improve his VO2 max as well as drop the 20 pounds he has gained from too many business lunches. Howard plays golf in the summer and hockey in the winter. He worked out in university but has not be in a gym in 5 years. His resting HR is 78 bpm and his resting BP is 122/84. He is 6 feet tall and weighs 210 pounds. Howard is able to work out for 1 hour 5 days a week. Chapter 4 Title: Cardiorespiratory Concepts Topic: Case Study Time allotted: Activity Type: Breakout Learning Tools Required: Piece of flip chart paper for each group PRO Trainer Notes Have class work in small groups of 3 to 4 to design the cardio part of Howards work out plan.

Skeletal Anatomy and Flexibility
Foundations of Professional Personal Training Chapter 5 Chapter 5 Title: Skeletal Anatomy and Flexibility Chapter Objectives List the primary functions of bones. Identify the classifications of bones. Locate and name major bones in the body. Define anatomical position. Locate important structures in the body using proper anatomical terms. Identify classifications of joints and types of synovial joints. Describe joint movement using correct terminology. Identify movements that occur in the major joints. Define flexibility and its relationship to fitness. Identify joint mechanics and explain how stretching promotes flexibility. Describe the changes that occur after regular stretching. Identify the purpose of flexibility training. Determine appropriate durations for flexibility training. Perform various techniques that promote flexibility. Identify basic guidelines for flexibility training. Time allotted: 1 hour and 48 minutes Activity Type: Tools Required: PRO Trainer Notes

Skeletal Overview Human adult skeleton has 206 bones
Born with 270 bones fuse to 206 by age 20‑25 Minor differences between men & women Men → generally larger and heavier Women → larger pelvic capacity for childbirth Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Skeletal Overview (Slide #1) Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

Skeletal Overview con’t
Four essential functions of skeleton Protect vital organs and soft tissue Factory where red blood cells are produced Serve as reservoir for minerals Provides attachment for muscles to produce movement Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Skeletal Overview (Slide #2) Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

The Human Skeleton Chapter 5 Title: Skeletal Anatomy and Flexibility
Topic: Skeletal Overview (Slide #3) Time allotted: 10 minutes Activity Type: Lecture/Practical application Tools Required: Masking tape for each group Pen/Pencil PRO Trainer Notes Review the major bones of the body. You can divide class into groups of 4-5 and ask each group to locate and label as many bones as they can – they can label the bone name on a piece of masking tape and place it on one of the people in their group.

Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Skeletal Overview (Slide #3) Time allotted: 10 minutes Activity Type: Lecture/Practical application Tools Required: Masking tape for each group Pen/Pencil PRO Trainer Notes Review the major bones of the body. You can divide class into groups of 4-5 and ask each group to locate and label as many bones as they can – they can label the bone name on a piece of masking tape and place it on one of the people in their group.

Classification of Bones
Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Classification of Bones Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Parts of the Skeleton Axial Skeleton Appendicular Skeleton
Includes 80 bones Skull Spine Ribs sternum Appendicular Skeleton Includes 126 bones Shoulders Pelvis Bones in limbs Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Parts of the Skeleton Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

What is anatomical position?
Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Anatomical Position – What is it? Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

Anatomical Terminology
Anterior/Posterior Medial/Lateral Superior/Inferior Supine/Prone Dorsal/Plantar Proximal/Distal Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Anatomical Terminology Time allotted: 4 minutes Activity Type: Lecture/Practical demonstration Tools Required: PRO Trainer Notes Review terms briefly and see if class can give/show examples.

Joint Movement Terminology
Joint = place where bones meet Flexion / Extension Hyperextension Abduction (protraction) / Adduction (retraction) Circumduction Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Joint Movement Terminology (Slide #1) Time allotted: 4 minutes Activity Type: Lecture/Practical demonstration Tools Required: PRO Trainer Notes Review terms briefly and see if class can give/show examples.

Joint Movement Terminology con’t
Medial Rotation / Lateral Rotation Supination / Pronation Inversion / Eversion Elevation / Depression Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Joint Movement Terminology (Slide #2) Time allotted: 4 minutes Activity Type: Lecture/Practical demonstration Tools Required: PRO Trainer Notes Review terms briefly and see if class can give/show examples.

Joint Classification Classification Description Examples Fibrous
Connect bones without allowing any movement Skull, Pelvis, Spinous processes and vertebrae Cartilaginous Bones attached by cartilage; allow for only a little movement Spine, Ribs Synovial Freely movable; enclosed by articular capsule that holds synovial fluid Shoulder, Hip, Knee, Elbow, Wrist, Ankle Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Joint Classification Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Types of Synovial Joints
Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Types of Synovial Joints Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Flexibility FITT Frequency Intensity Time Type Chapter 5
Title: Skeletal Anatomy and Flexibility Topic: Flexibility - FITT Time allotted: 1 hour (includes the next 4 slides) Activity Type: Lecture Tools Required: PRO Trainer Notes

Flexibility Techniques
Static Stretching Dynamic Stretching What is it? Goal Example Advantage/Disadvantage What is it? Goal Example Advantage/Disadvantage Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Flexibility Techniques Time allotted: Activity Type: Breakout Learning Tools Required: Pen/Pencil Piece of paper for each group PRO Trainer Notes Divide class into small groups of 4–5 and have them come up with a description, goal, example and one advantage and disadvantage for each of static and dynamic stretching.

Flexibility Guidelines
What are they? Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Flexibility Guidelines Time allotted: Activity Type: In-class discussion Tools Required: PRO Trainer Notes Ask the class to give the guidelines.

Stretches for all Major Muscle Groups
Refer to Appendix B, page Chapter 5 Title: Skeletal Anatomy and Flexibility Topic: Flexibility Stretches Time allotted: Activity Type: Practical application Tools Required: Area free from clutter Mats or towels for each student PRO Trainer Notes Teach proper technique and cuing for the major stretches in Appendix B, pages Stretches can also be reviewed during the muscular anatomy section and while teaching the muscle exercises.

Muscular Concepts Foundations of Professional Personal Training Chapter 6 Chapter 6 Title: Muscular Concepts Chapter Objectives Identify the major muscles. Identify the origins and insertions of the major muscles. List and locate major muscle pairs. Describe the structure of skeletal muscle. Describe the sliding filament theory of muscular contraction. Define types of muscle fibres and list their characteristics. Differentiate among types of muscle contractions. Name the muscles that produce all possible movements in the major joints. Time allotted: 6 hours and 45 minutes Activity Type: Tools Required: PRO Trainer Notes

Chapter 6 Title: Muscular Concepts Topic: Muscle Structure Time allotted: 10 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes You can use props like a handful of straws to give a visual representation of the muscle and it’s smaller parts.

Sliding Filament Theory
Chapter 6 Title: Muscular Concepts Topic: Sliding Filament Theory Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Types of Muscle Contractions
Isotonic → concentric Isotonic → eccentric Isometric Chapter 6 Title: Muscular Concepts Topic: Types of Muscle Contractions Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Nervous System Basic Organization
To perform coordinated and skilled movements, you must have coordination between the muscular & nervous system 2 parts to the nervous system Central Nervous System (CNS) Peripheral Nervous System (PNS) Chapter 6 Title: Muscular Concepts Topic: Nervous System Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Organization of the Nervous System
PNS CNS Composed of the brain and spinal cord Control centre Composed of nerves that connect the extremities to the brain Delivers information about all body parts to the brain (CNS) for processing Chapter 6 Title: Muscular Concepts Topic: Organization of the Nervous System Time allotted: 3 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Organization of Nervous System
Chapter 6 Title: Muscular Concepts Topic: Organization of the Nervous System Time allotted: 10 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Review the motor neuron, it’s parts and their functions.

Muscle Fibre Types Slow twitch Fast twitch Chapter 6
Title: Muscular Concepts Topic: Muscle Fibre Types Time allotted: 10 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Ask class to give properties of slow and fast twitch fibres as well examples of exercises that involve them.

Muscle Anatomy and Action
Muscles pull on bones to create movement at a joint Prime movers/agonists Antagonists Synergists Chapter 6 Title: Muscular Concepts Topic: Muscle Anatomy and Action Time allotted: 10 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Refer diagram on page 62 to review muscle movement, agonist/antagonist, prime mover, synergist.

Major Muscles of the Body
More than 600 muscles in the human body Skeletal muscles produce movement by exerting force on tendons which pull on bones Most muscles cross a joint and attach to the articulating bone that forms that joint Chapter 6 Title: Muscular Concepts Topic: Major Muscles of the Body (Slide #1) Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

Major Muscles of the Body con’t
Origin → where a muscle begins (proximal) Insertion → where a muscle ends (distal) When a muscle contracts it pulls the insertion towards the origin Chapter 6 Title: Muscular Concepts Topic: Major Muscles of the Body (Slide #2) Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Shoulder: Girdle Trapezius
Upper Trapezius Middle Trapezius Lower Trapezius Chapter 6 Title: Muscular Concepts Topic: Muscles of the Shoulder Girdle - Trapezius Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Trapezius.

Trapezius con’t Muscle Origin Insertion Function Trapezius
•1, 2 upper fibres •3 middle fibres •4 lower fibres Base of skull Vertebrae C1 to T12 Clavicle Scapula (upper medial and medial surface) 1, 2: elevation 3: adduction or retraction 4: depression and upward rotation and stability of scapula Chapter 6 Title: Muscular Concepts Topic: Muscles of the Shoulder Girdle - Trapezius Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Trapezius.

Levator Scapulae Chapter 6 Title: Muscular Concepts
Topic: Muscles of the Shoulder Girdle – Levator Scapulae Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Levator scapulae.

Levator Scapulae con’t
Muscle Origin Insertion Function Levator Scapulae Vertebrae C1 to C4 Scapula (upper medial surface) Elevation of scapula Chapter 6 Title: Muscular Concepts Topic: Muscles of the Shoulder Girdle – Levator Scapulae Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Levator scapulae.

Exercises: Trapezius and Levator Scapulae
Dumbbell Trap Shrug (seated) Page 209 Chapter 6 Title: Muscular Concepts Topic: Exercises for Traps and Levator Scapulae Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Rhomboids Rhomboids Minor Rhomboids Major Chapter 6
Title: Muscular Concepts Topic: Muscles of the Shoulder Girdle – Rhomboids Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Rhomboids.

Rhomboids con’t Muscle Origin Insertion Function Rhomboids •Major
•Minor Vertebrae C7 to T5 Scapula (medial surface) Adduction or retraction of scapula Chapter 6 Title: Muscular Concepts Topic: Muscles of the Shoulder Girdle – Rhomboids Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Rhomboids.

Exercise: Rhomboids Cable Lat Row (seated with V-bar) Page 205
Chapter 6 Title: Muscular Concepts Topic: Exercise for Rhomboids Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Pectoralis Major Pectoralis Major – Clavicular head
Pectoralis Major – Sternal head Chapter 6 Title: Muscular Concepts Topic: Muscles of the Shoulder – Pectoralis Major Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Pectoralis Major.

Pectoralis Major con’t
Muscle Origin Insertion Function Pectoralis Major •Clavicular (upper) •Sternal (lower) Clavicle, sternum, upper 6 ribs Upper humerus Flexion, adduction, medial rotation, horizontal adduction Chapter 6 Title: Muscular Concepts Topic: Muscles of the Shoulder – Pectoralis Major Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Pectoralis major.

Exercise: Pectoralis Major
Barbell Chest Press Page 197 Chapter 6 Title: Muscular Concepts Topic: Exercise for Pec Major Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Deltoid Medial Deltoid Anterior Deltoid Posterior Deltoid Chapter 6
Title: Muscular Concepts Topic: Muscles of the Shoulder – Deltoid Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Anterior/Medial/Posterior deltoid. Posterior Deltoid

Deltoid con’t Muscle Origin Insertion Function Deltoid •Anterior
•Medial •Posterior Clavicle, scapula (spine of scapula) Upper humerus Abduction, external rotation, assists in flexion, extension, horizontal adduction Chapter 6 Title: Muscular Concepts Topic: Muscles of the Shoulder – Deltoid Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Anterior/Medial/Posterior deltoid muscles.

Exercise: Deltoid Dumbbell Shoulder Press (seated) Page 211 Chapter 6
Title: Muscular Concepts Topic: Exercise for Deltoid Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Latissimus Dorsi Chapter 6 Title: Muscular Concepts
Topic: Muscles of the Shoulder – Latissimus Dorsi Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Latissimus Dorsi.

Latissimus Dorsi con’t
Muscle Origin Insertion Function Latissimus Dorsi Vertebrae T6 to S5 Upper humerus Extension, adduction, medial rotation Chapter 6 Title: Muscular Concepts Topic: Muscles of the Shoulder – Latissimus Dorsi Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Latissimus dorsi.

Exercise: Latissimus Dorsi
Cable Lat Pulldown (wide grip) Page 203 Chapter 6 Title: Muscular Concepts Topic: Exercise for Latissimus Dorsi Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Rotator Cuff Supraspinatus Infraspinatus Chapter 6
Title: Muscular Concepts Topic: Muscles of the Shoulder – Rotator Cuff (Slide #1) Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Rotator cuff muscles.

Rotator Cuff Teres Minor Subscapularis Chapter 6
Title: Muscular Concepts Topic: Muscles of the Shoulder – Rotator Cuff (Slide #2) Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Rotator cuff muscles.

Rotator Cuff con’t Muscle Origin Insertion Function
•Supraspinatus (posterior) •Infraspinatus (posterior) •Teres Minor (posterior) •Subscapularis (anterior) Scapula Upper humerus Rotation and stabilization of shoulder joint Chapter 6 Title: Muscular Concepts Topic: Muscles of the Shoulder – Rotator Cuff Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Rotator cuff muscles.

Exercise: Rotator Cuff
Tubing Rotator Cuff External Rotation (standing) Page 215 Tubing Rotator Cuff Internal Rotation (standing) Page 217 Chapter 6 Title: Muscular Concepts Topic: Exercises for Rotator Cuff Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Elbow: Biceps Brachii Chapter 6 Title: Muscular Concepts
Topic: Muscles of the Elbow – Biceps Brachii Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Biceps brachii.

Biceps Brachii con’t Muscle Origin Insertion Function Biceps Brachii
•Long head •Short head Scapula Radius Elbow flexion, supination of forarm Chapter 6 Title: Muscular Concepts Topic: Muscles of the Elbow – Biceps Brachii Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Biceps brachii.

Exercise: Biceps Brachii
Dumbbell Biceps Curl (seated, with supination) Page 221 Chapter 6 Title: Muscular Concepts Topic: Exercise for Biceps Brachii Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Brachioradialis Chapter 6 Title: Muscular Concepts
Topic: Muscles of the Elbow - Brachioradialis Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Brachioradialis.

Brachioradialis con’t
Muscle Origin Insertion Function Brachioradialis Humerus Radius Flexion Chapter 6 Title: Muscular Concepts Topic: Muscles of the Elbow - Brachioradialis Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Brachioradialis.

Exercise: Brachioradialis
Dumbbell Biceps Curl (seated, hammer grip) Page 223 Chapter 6 Title: Muscular Concepts Topic: Exercise for Brachioradialis Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Triceps Brachii Triceps Brachii – Lateral head
Triceps Brachii – Long head Chapter 6 Title: Muscular Concepts Topic: Muscles of the Elbow – Triceps Brachii Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Triceps brachii.

Triceps Brachii con’t Muscle Origin Insertion Function Triceps Brachii
•Lateral head •Long head Upper humerus, scapula Ulna Extension of elbow Chapter 6 Title: Muscular Concepts Topic: Muscles of the Elbow – Triceps Brachii Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Triceps brachii.

Exercise: Triceps Brachii
Cable Triceps Extension (standing, V-bar) Chapter 6 Title: Muscular Concepts Topic: Exercise for Triceps Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Torso: Rectus Abdominus
Chapter 6 Title: Muscular Concepts Topic: Muscles of the Torso – Rectus Abdominus Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Rectus abdominus.

Rectus Abdominus con’t
Muscle Origin Insertion Function Rectus Abdominus Pubis Ribs 5 to 7, sternum Spinal flexion, posterior pelvic tilt Chapter 6 Title: Muscular Concepts Topic: Muscles of the Torso – Rectus Abdominus Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Rectus abdominus.

Exercise: Rectus Abdominus
Partial Abdominal Curl-up Page 249 Chapter 6 Title: Muscular Concepts Topic: Exercise for Rectus Abdominus Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

External/Internal Oblique
External Oblique Internal Oblique Chapter 6 Title: Muscular Concepts Topic: Muscles of the Torso – External and Internal Oblique Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of External/Internal oblique.

External/Internal Oblique con’t
Muscle Origin Insertion Function External Oblique Lower 8 ribs Pelvis Spinal rotation, lateral flexion, posterior pelvic tilt Internal Oblique Lower ribs Chapter 6 Title: Muscular Concepts Topic: Muscles of the Torso – External and Internal Oblique Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of External/Internal oblique.

Exercise: External/Internal Oblique
Shoulder To Knee Curl-up Page 247 Chapter 6 Title: Muscular Concepts Topic: Exercise for External/Internal Oblique Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Erector Spinae Erector Spinae Chapter 6 Title: Muscular Concepts
Topic: Muscles of the Torso – Erector Spinae Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Erector spinae.

Erector Spinae con’t Muscle Origin Insertion Function Erector Spinae
Lower thoracic vertebrae, lumbar spine Cervical and thoracic vertebrae, ribs, base of skull Spinal extension Chapter 6 Title: Muscular Concepts Topic: Muscles of the Torso – Erector Spinae Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Erector spinae.

Exercise: Erector Spinae
Back Extension (prone, upper body) Page 245 Chapter 6 Title: Muscular Concepts Topic: Exercise for Erector Spinae Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Hip: Adductor Group Pectineus Adductor Magnus Gracilis Chapter 6
Title: Muscular Concepts Topic: Muscles of the Hip – Adductor Group Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of the Adductor group.

Adductor Group Adductor Brevis Adductor Longus Chapter 6
Title: Muscular Concepts Topic: Muscles of the Hip – Adductor Group Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of the Adductor group.

Adductor Group con’t Muscle Origin Insertion Function
Adductor longus Adductor magnus Adductor brevis Gracilis Pectineus Base of pelvis Length of femur (medial edge) Adduction Chapter 6 Title: Muscular Concepts Topic: Muscles of the Hip – Adductor Group Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of the Adductor group.

Exercise: Adductor Group
Cable Hip Adduction (standing) Page 239 Chapter 6 Title: Muscular Concepts Topic: Exercise for Adductor Group Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Psoas Major And Iliacus
Chapter 6 Title: Muscular Concepts Topic: Muscles of the Hip – Psoas Major & Iliacus Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Psoas major and iliacus. No exercise photo available.

Psoas Major And Iliacus con’t
Muscle Origin Insertion Function Psoas Major Thoracic (bottom few) and lumbar vertebrae Femur Hip flexion Iliacus Pelvis (iliac crest) Chapter 6 Title: Muscular Concepts Topic: Muscles of the Hip – Psoas Major & Iliacus Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Psoas major and iliacus. No exercise photo available.

Muscles Of The Knee - Hamstrings
Biceps Femoris Semitendinosus Semimembranosus Chapter 6 Title: Muscular Concepts Topic: Muscles of the Knee - Hamstrings Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Hamstrings.

Hamstrings con’t Muscle Origin Insertion Function Hamstrings
•Biceps femoris •Semitendinosus •Semimembranosus Base of pelvis Upper tibia, fibula Knee flexion Chapter 6 Title: Muscular Concepts Topic: Muscles of the Knee - Hamstrings Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Hamstrings.

Exercise: Hamstrings Machine Leg Curl (prone) Page 237 Chapter 6
Title: Muscular Concepts Topic: Exercise for Hamstrings Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Quadriceps Rectus Femoris Vastus Intermedius & Vastus Lateralis
Vastus Medialis Chapter 6 Title: Muscular Concepts Topic: Muscles of the Knee - Quadriceps Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Quadriceps.

Quadriceps con’t Muscle Origin Insertion Function Quadriceps
•Rectus femoris •Vastus lateralis •Vastus medialis •Vastus intermedius Pelvis (rectus femoris only), upper femur (all others) Patella and patellar tendon (to tibia) Knee extension Chapter 6 Title: Muscular Concepts Topic: Muscles of the Knee - Quadriceps Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Quadriceps.

Exercise: Quadriceps Machine Leg Extension Page 235 Chapter 6
Title: Muscular Concepts Topic: Exercise for Quadriceps Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Exercise: Hamstrings, Quads, Adductors
Barbell Squat Page 233 Dumbbell Lunge Page 234 Chapter 6 Title: Muscular Concepts Topic: Exercise for Hamstrings, Quadriceps and Adductors Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Ankle: Gastrocnemius Chapter 6 Title: Muscular Concepts
Topic: Muscles of the Ankle - Gastrocnemius Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Gastrocnemius.

Gastrocnemius con’t Muscle Origin Insertion Function Gastrocnemius
Base of femur Heel (Achilles tendon) Knee flexion, plantar flexion Chapter 6 Title: Muscular Concepts Topic: Muscles of the Ankle - Gastrocnemius Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Gastrocnemius.

Soleus Chapter 6 Title: Muscular Concepts
Topic: Muscles of the Ankle - Soleus Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Soleus.

Soleus con’t Muscle Origin Insertion Function Soleus
Top of tibia and fibula Heel (Achilles tendon) Plantar flexion Chapter 6 Title: Muscular Concepts Topic: Muscles of the Ankle - Soleus Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Soleus.

Exercise: Gastrocnemius and Soleus
Dumbbell Heel Raise (standing) Page 243 Chapter 6 Title: Muscular Concepts Topic: Exercise for Gastrocnemius and Soleus Time allotted: Activity Type: Practical Applicaton Tools Required: PRO Trainer Notes Teach and demonstrate exercise. Discuss 1-2 variations.

Tibialis Anterior Chapter 6 Title: Muscular Concepts
Topic: Muscles of the Ankle – Tibialis Anterior Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location of Tibialis anterior. No exercise photos available.

Tibialis Anterior con’t
Muscle Origin Insertion Function Tibialis Anterior Top 2/3 of tibia Metatarsal Dorsiflexion, inversion Chapter 6 Title: Muscular Concepts Topic: Muscles of the Ankle – Tibialis Anterior Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes Review location and function of Tibialis anterior. No exercise photos available.

Benefits of Resistance Training
What are they? Chapter 6 Title: Muscular Concepts Topic: Benefits of Resistance Training Time allotted: 2 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Ask class to give you some benefits of resistance training.

What to Train for? Muscular strength Muscular power Muscular endurance
Chapter 6 Title: Muscular Concepts Topic: Muscular strength, power, endurance Time allotted: 2 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Ask class to give you definitions of each and examples as to why someone would train more for one than another.

Exercise Prescription
Resistance Training FITT Considerations Number of sessions client is able to commit to Clients current fitness level Clients goals for resistance training Chapter 6 Title: Muscular Concepts Topic: Exercise Prescription Time allotted: 10 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Review FITT as it relates to resistance training.

Intensity of Resistance Training
Chapter 6 Title: Muscular Concepts Topic: Intensity of Resistance Training Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Discuss the different rep ranges and their resulting training effect.

Muscle Fibre Recruitment
Chapter 6 Title: Muscular Concepts Topic: Muscle Fibre Recruitment Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Discuss intensity and how it relates to muscle fibre recruitment.

Resistance Training Guidelines
Chapter 6 Title: Muscular Concepts Topic: Resistance Training Guidelines Time allotted: 25 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Discuss frequency, intensity, time and type for different levels of exerciser.

Types of Resistance Training
Isotonic Training Isometric Training Isokinetic Training Chapter 6 Title: Muscular Concepts Topic: Types of Resistance Training Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes List the three types of resistance training.

Isotonic Training Concentric and eccentric muscle contractions
Constant resistance → arm curl with DB Variable resistance → Nautilus equipment (cams), Universal equipment (leverage) Chapter 6 Title: Muscular Concepts Topic: Types of Resistance Training - Isotonic Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Discuss what isotonic training is.

Isometric Training Static muscle contraction
Muscle length does not change when force is applied against a fixed resistance Limbs are not required to move Strength gains limited to the joint angle at which the exercise takes place Chapter 6 Title: Muscular Concepts Topic: Types of Resistance Training - Isometric Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Discuss what isometric training is.

Isokinetic Training Needs specialized equipment that controls speed of movement through ROM Accommodating resistance → resistance matches strength of muscle and accommodates changes in mechanical advantage Chapter 6 Title: Muscular Concepts Topic: Types of Resistance Training - Isokinetic Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Discuss what isokinetic training is.

Injury Recognition Foundations of Professional Personal Training Chapter 7 Chapter 7 Title: Injury Recognition Chapter Objectives Distinguish two types of pain a client could experience. Define Scope of Practice of the Personal Trainer Specialist as it relates to clients with undiagnosed pain. Define and describe two types of musculoskeletal injuries a client could experience. Describe and differentiate acute injury from overuse injury. Define and differentiate the signs of an injury and the symptoms of an injury. Define the goals and action steps a personal trainer should take in the immediate management of an acute and chronic injury. Identify what to do in the event a client presents to you for your recommendations with undiagnosed pain and for those currently in treatment for an injury. Identify the importance and rationale behind securing written authorization from a licensed health care professional before resuming exercising an injured client. Identify and differentiate the two categories of risk factors for common musculoskeletal injuries. Identify what steps you can take to prevent acute and overuse injuries. Time allotted: 35 minutes Activity Type: Tools Required: PRO Trainer Notes

Pre-Exercise Screening cont...
Why screen? It allows for facility professionalism and fulfillment of legal responsibilities (duty of care). The ability to identify a possible need to refer the individual to a more qualified exercise professional or additional health professionals. PAR-Q+ is available on the canfitpro website under ‘Downloads and Forms’ or can be completed online at

Scope of Practice and Personal Training
Personal trainers are: NOT permitted to diagnose injury or illness NOT permitted to diagnose source pain NOT permitted to suggest therapies in the absence of direct communication with an appropriate health care practitioner (ie. physician, physiotherapist) To refer to an appropriate health care practitioner Chapter 7 Title: Injury Recognition Topic: Scope of Practice for Personal Trainers Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

Common Scenarios for Personal Trainers
What do I do if my client comes to me… With undiagnosed pain With diagnosed pain Asking for my opinion about treatment they are getting from a health professional Wanting to start training while being treated for an injury Suggesting we ignore their health professionals advice on resuming exercise Chapter 7 Title: Injury Recognition Topic: Common Scenarios for Personal Trainers Time allotted: 5 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Ask class for their feedback on the scenarios given.

Pain Pain is there for a reason and indicates a lack of normal tissue function or homeostasis in the body. Chapter 7 Title: Injury Recognition Topic: Pain Time allotted: 30 seconds Activity Type: Lecture Tools Required: PRO Trainer Notes

Two Types of Pain Mechanical Pain Systemic Pain
Result of damage to musculoskeletal system by mechanical action or motion Example → falling, tripping Result of a disease, infection, or medical condition Example → rheumatoid arthritis, heart disease Chapter 7 Title: Injury Recognition Topic: Two Types of Pain Time allotted: 3 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Two Types of Musculoskeletal Injury
Acute Injuries Overuse Injuries Result from single force application creating tissue damage and immediate pain and dysfunction Example → broken bone, sprain, contusion Result from repeated stress resulting in gradual onset of pain and dysfunction over days or weeks Example → stress fracture, ITB, bursa inflammation Chapter 7 Title: Injury Recognition Topic: Two Types of Musculoskeletal Injuries Time allotted: 3 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Injury Signs and Symptoms
Symptom is usually described by the client as what they feel Sign is the result of what they were feeling Therefore a client may say: “I feel a tightness in my hamstring.” (symptom) Then they run and the hamstring tears and swells (sign). Chapter 7 Title: Injury Recognition Topic: Injury Signs and Symptoms Time allotted: 3 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Ask class to give you signs and symptoms for acute and overuse injuries.

Immediate Management of Acute Injuries
Goals → minimize tissue damage and the inflammatory response First 72 hrs very important Undiagnosed pain should be referred to a health professional RICE principle applies Rest, Ice, Compression, Elevation Chapter 7 Title: Injury Recognition Topic: Immediate Management of Acute Injuries Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Prevention of Acute Injuries
Intrinsic Factors Extrinsic Factors Psychological and physical characteristic status of your client Examples → muscle weakness, muscle imbalances, joint laxity, cognitive function External factors your client must deal with Examples → environmental factors such as temperature, humidity, fitness apparel, exercise equipement Chapter 7 Title: Injury Recognition Topic: Prevention of Acute Injuries – Intrinsic and Extrinsic Factors Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Steps to Preventing Acute Injuries
Intake interview Par Q & Assessment Start with lighter loads and lower intensity Perform warm-up and cool down Educate on proper technique and equipment set-up Ensure maintenance of equipment and safe training area Chapter 7 Title: Injury Recognition Topic: Steps to Preventing Acute Injuries Time allotted: 3 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Immediate Management of Overuse Injuries
Don’t downplay chronic pain First 72 hrs is very important (RICE) Decrease or limit volume and intensity Pain lasting longer than 3 days or undiagnosed pain should be refer to a health professional Chapter 7 Title: Injury Recognition Topic: Immediate Management of Overuse Injuries Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Steps to Preventing Overuse Injuries
Identify intrinsic and extrinsic risk factors Ensure proper biomechanics are followed Par Q & Assessment Follow the FITT principle at safe levels Develop a balanced training approach Education about rest and cross training benefits Chapter 7 Title: Injury Recognition Topic: Steps to Preventing Overuse Injuries Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Pre-exercise Screening
Foundations of Professional Personal Training Chapter 8 Chapter 8 Title: Pre-exercise Screening Chapter Objectives Explain the reason for using health screening with all clients. Discuss the necessity for having all clients complete and sign a PAR-Q form. Develop and implement a health screening questionnaire. Identify the Scope of Practice for a Personal Trainer Specialist’s capabilities with reference to medical conditions. Time allotted: 1 hour and 20 minutes Activity Type: Tools Required: PRO Trainer Notes

To identify clients who have medical conditions that leave them at risk for injury or death when performing moderate to vigorous physical activity the following should be done Be professional and fulfill legal responsibilities Identify a possible need to refer client to other health professionals Understand client better and establish good communication Identify areas of strength or weakness based on previous injury Develop a precise, individualized exercise program Determine safe and effective exercises Chapter 8 Title: Pre-exercise Screening Topic: Pre-exercise Screening Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Key Terms Duty of Care Known Disease Signs and Symptoms Cardiac Risk Health Risk Stratification Chapter 8 Title: Pre-exercise Screening Topic: Key Terms Time allotted: 30 seconds Activity Type: Lecture Tools Required: PRO Trainer Notes

Duty Of Care Obligation of personal trainer and fitness facility to ensure client is reasonably safe Any breach of Duty of Care may result in negligence Negligence may leave trainer and/or facility liable for damages Therefore, every personal trainer and fitness facility must screen clients first. Chapter 8 Title: Pre-exercise Screening Topic: Duty of Care Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Signs And Symptoms May be well established prior to diagnosis by a medical practitioner Act as early warning signals Examples that should prompt medical referral include: Pain and discomfort in chest, lower jaw, or left shoulder Ankle swelling Feelings of rapid, throbbing HR Severe pain in leg muscles when walking Unusual fatigue and general feelings of lethargy Difficulty breathing when standing or at night Shortness of breath at rest or during light activity Feelings of dizziness or fainting Chapter 8 Title: Pre-exercise Screening Topic: Signs and Symptoms Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Client Risk Stratification
Use the answers on the PAR-Q+ and health history questionnaire Determine the risk that clients will put themselves in when starting a new exercise program Determine what precautions should be taken Place client in 1 of 3 categories: Apparently healthy Increased risk Known disease Chapter 8 Title: Pre-exercise Screening Topic: Client Risk Stratification Time allotted: 20 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Use the risk stratification diagram on page 107 to explain and define the 3 categories and how they each flow through the stratification process.

Pre-Exercise Screening
As Fitness Professionals we have ‘duty of care’ to our participants ; i.e. We are legally responsible to ensure the safety of our participants. Any breach thereof could result in a potential negligence claim 199

Pre-Exercise Screening cont’d…
All members/participants must fill out a Physical Activities Readiness Questionnaire for Everyone (PAR – Q+) to identify any health risks. This serves to identify risks, and assists in protecting the centre and instructor against potential negligence. The PAR-Q+ includes seven questions designed to identify people who will be required to answer follow up questions about their medical conditions. PAR-Q+ Questionnaire. The screening process includes the completion of The Physical Activity Readiness Questionnaire for Everyone. The PAR-Q+ was created using the evidence-based AGREE process (1) by the PAR-Q+ Collaboration chaired by Dr.Darren.E.R.Warbutton With Dr. Norman Gledhill, Dr Veronica Jamnik, and Dr.Donald C.McKenzie. The questionnaire will tell you whether it is necessary for your client to seek further advice from a doctor OR or a qualified exercise professional before becoming more physically active. This form is used as an initial health-screening tool and is administered before individuals begin a physical activity program. The PAR-Q+ includes seven questions designed to identify people who will be required to answer follow up questions about their medical conditions, the questions are designed to cover two pre-screening topics: known disease and signs and symptoms. If they answer NO to the seven questions they are cleared for physical activity and will need to sign the Participant Declaration. If they answered YES to one or more of the seven questions they are asked to complete the Follow-Up questions on pages 2 and 3 of the questionnaire. If they answered NO to all of the follow-up questions about their medical condition, they are ready to become more physically active after signing the participant declaration. If they answered YES to one or more of the follow-up questions about their medical condition they should seek further information before becoming more physically active or engaging in a fitness appraisal. They should complete the specially designed online screening and exercise recommendations program – the ePARmed-X+ at and/or visit a qualified exercise professional to work through the ePARmed-X+ and for further information. Participants should delay becoming active if: If they have a temporary illness such as a cold or fever; it is best to wait until they feel better.

Pre-Exercise Screening cont...
Why screen? It allows for facility professionalism and fulfillment of legal responsibilities (duty of care). The ability to identify a possible need to refer the individual to a more qualified exercise professional or additional health professionals. PAR-Q+ is available on the canfitpro website under ‘Downloads and Forms’ or can be completed online at

Fitness Assessment Foundations of Professional Personal Training Chapter 9 Chapter 9 Title: Fitness Assessment Chapter Objectives Discuss the value and purpose of fitness assessments. Identify normal values for resting HR and resting BP. Explain how cardiovascular fitness is tested. Describe how to measure body composition using various methods. Discuss how muscular strength and endurance are evaluated. Explain how to assess flexibility for most clients. Time allotted: 2 hours and 55 minutes Activity Type: Tools Required: PRO Trainer Notes

Why do Fitness Assessments?
Gives Personal Trainer a clear indication of client’s current health status and actual fitness level (using resting HR and BP) Fine-tuning exercise prescription Start with baseline information to help improve client’s health and wellness, and to measure future progress Determining lifestyle factors that may be counterproductive Chapter 9 Title: Fitness Assessment Topic: Why do Fitness Assessments (Slide #1) Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes

Why do Fitness Assessments? Con’t
Goal setting and counseling Isolating injuries or risk factors Help develop a unique, individualized and accurate exercise prescription Motivating clients, thus increasing adherence and compliance Chapter 9 Title: Fitness Assessment Topic: Why do Fitness Assessments (Slide #2) Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes

Testing Procedures Pretesting must always precede tests and measures:
Client must be told what to wear When and where? Not to exercise or drink caffeine or alcohol for 12 hours prior to the test Complete PAR-Q+ Explain testing session Sign informed consent document Begin tests and measures Chapter 9 Title: Fitness Assessment Topic: Testing Procedures (Slide #1) Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes

Testing Procedures con’t
Follow logical and consistent order Prescreening Body composition Light warm-Up Cardiorespiratory fitness testing Muscular strength and endurance testing Flexibility testing Chapter 9 Title: Fitness Assessment Topic: Testing Procedures (Slide #2) Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes

Prescreening Resting HR (RHR) Must be < 100 bpm to continue testing
Normal 70 bpm for men; 75 bpm for women As CV fitness ↑ RHR should ↓ Chapter 9 Title: Fitness Assessment Topic: Prescreening – Resting HR Time allotted: Activity Type: Lecture/Practical application Tools Required: PRO Trainer Notes

Procedure for Resting HR
Equipment Procedure Wrist watch HR monitor (optional) Have client sit quietly. Place index and middle finger on carotid or radial artery. Begin counting first beat as zero and keep counting beats for 30 seconds. Multiply number by 2 to determine bpm. Chapter 9 Title: Fitness Assessment Topic: Procedure for Resting HR Time allotted: 10 minutes Activity Type: Lecture/Practical application Tools Required: Wrist watch or view of wall clock PRO Trainer Notes Teach and show how HR is taken and allow students to practice on themselves and then on a partner. Have them record their HR and then compare to what their partner calculates for them.

Prescreening Resting BP
Must be less then 140/100 mmHg to continue testing Normal BP is 120/80 mmHg As CV fitness ↑ elevated BP should decrease Chapter 9 Title: Fitness Assessment Topic: Prescreening – Resting BP Time allotted: Activity Type: Lecture/Practical application Tools Required: PRO Trainer Notes

Procedure for Resting BP
Equipment Procedure Have client sit with left arm supported on table or by you. Place BP cuff on upper left arm approximately 1” above the antecubital space. Pump the cuff to over 200 mmHg and place the stethoscope over the brachial artery. Slowly release pressure (2 mmHg/sec) and listen for the first tapping sounds – systolic pressure. Continue to let air out until you no longer hear noise – diastolic pressure. Stethoscope and sphygmomanometer Chair and table Chapter 9 Title: Fitness Assessment Topic: Procedure for Resting BP Time allotted: 20 minutes Activity Type: Lecture/Practical application Tools Required: Stethoscope and blood pressure cuff – preferable to have at least 3-4 sets. PRO Trainer Notes Teach and show how BP is taken. Divide class into groups of 4-5 and allow students to practice on someone in the group while others in the group watch/help out. Have them each take turns.

Evaluating Body Composition
Skin folds and girths Bioelectrical Impedance Analysis (BIA) Waist girth measurements Body Mass Index (BMI) Chapter 9 Title: Fitness Assessment Topic: Evaluating Body Composition Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Review the purpose and description of skinfold and girth and BIA testing. For the purpose of this course, the students will learn waist girth measurements and BMI procedures.

Procedure for Waist Girth Measurements
Equipment Procedure Flexible tape measure Have client stand with feet shoulder width apart and even weight on each foot. Place tape measure around circumference of the waist, at the level of greatest narrowing. Do not indent skin by pulling to tight. If noticeable narrowing is not apparent, take waist girth at midpoint between lowest floating rib and top of hip bone. Normative data is measured in cm. Chapter 9 Title: Fitness Assessment Topic: Procedure for Waist Girth Measurements Time allotted: 12 minutes Activity Type: Lecture/Practical application Tools Required: Flexible tape measure – preferable to have 5-8 tape measures. PRO Trainer Notes Teach and show how waist girth is taken. Divide class into groups of 2-3 and allow students to practice on someone in the group while others in the group watch/help out. Have them each take turns.

Procedure for BMI Equipment Procedure
Pen and paper Calculator Obtain client’s body weight in kilograms. Obtain client’s height in metres. Use the equation (BMI = kg/m2) BMI < 19 or > 25 puts client at risk BMI > 30 often indicates obesity (exception : those with a large amount of muscle mass will fall above 30, so be careful in your interpretations) Chapter 9 Title: Fitness Assessment Topic: Procedure for BMI Time allotted: 12 minutes Activity Type: Lecture/Practical application Tools Required: Calculator Conversions for weight (pounds to kilograms) and height (feet/inches to metres) PRO Trainer Notes Teach and show how BMI is calculated with your own example. Students can use their own approximated weight and height to practice the calculation.

Evaluating Cardiorespiratory Fitness
Submaximal graded tests Use steps, treadmill, stationary bike etc. Rockport Walking Fitness Test Measurement of VO2max Chapter 9 Title: Fitness Assessment Topic: Evaluating Cardiorespiratory Fitness Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes For the purpose of this course, the students will learn testing procedures for the Rockport Walking Fitness Test.

Procedure for Rockport Walking Fitness Test
Equipment Procedure Wrist watch Stop watch HR monitor (optional) 400 m track (inside lane) or pre-measured 1 mile loop Have client warm-up and actively stretch 5-10 minutes before the test. Instruct client to walk 1 mile (4 laps on 400m track) as quickly as possible. Record time in minutes it took client to finish. Record client’s radial pulse immediately at end of test for a 15 second count and convert to bpm. Use the equation on the following slide. Chapter 9 Title: Fitness Assessment Topic: Procedure for Rockport Walking Fitness Test (Slide #1) Time allotted: 25 minutes (includes next slide) Activity Type: Lecture/Practical demonstration Tools Required: Wrist watch and stop watch Pre-measured 1 mile loop PRO Trainer Notes Lead the class through a full Rockport Walking test. Using the recorded time and HR, have the class work through the calculation with you.

Equation for Rockport Walking Fitness Test
VO2max (ml/kg/min) = – (BW) – (age) (gender) – (time) – (HR) *BW = body weight in pounds *Gender = 1 for males and 0 for females *Time = minutes Chapter 9 Title: Fitness Assessment Topic: Procedure for Rockport Walking Fitness Test (Slide #2) Time allotted: Activity Type: Lecture/Practical demonstration Tools Required: Wrist watch and stop watch Pre-measured 1 mile loop PRO Trainer Notes

Evaluating Muscular Strength
Normative strength tests Grip strength 10 repetition maximum Non-normative strength tests Percent improvement Chapter 9 Title: Fitness Assessment Topic: Evaluating Muscular Strength Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Review purpose and description of muscular strength and endurance tests. For the purpose of this course, students will learn procedures for 10 repetition maximum.

Procedure for 10 Repetition Maximum
Equipment Procedure May use any exercise that involves major muscle group (i.e. bench press, leg press, squat, lat pull-down) Have client warm up for 5-10 min. Instruct client to perform 5-10 repetitions at 50% of perceived 10RM. After 1 min. rest and light stretching, the client performs 5 repetitions at 75% of perceived 10 RM. Increase the weight to the client’s perceived 10 RM. To calculate 1RM, divide the weight the client did for 10RM by 0.75. Chapter 9 Title: Fitness Assessment Topic: Procedure for 10 Repetition Maximum Time allotted: 20 minutes Activity Type: Lecture/Practical application Tools Required: PRO Trainer Notes Teach and show how the test is performed. Note: The modification of this test will skew normative data results therefore this test is best suited as a marker or progression tool for your clients.

Evaluating Muscular Endurance
Push-up Abdominal Curl-up Chapter 9 Title: Fitness Assessment Topic: Evaluating Muscular Endurance Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Review purpose and description of the muscular endurance tests. For the purpose of this course, students will learn procedures for the push-up test.

Procedure for Push-up Equipment Procedure Exercise mat or towel
Instruct client to perform a couple of push-ups to observe proper form. Hands are pointing forward and under shoulders. Have client push up from mat and fully straighten elbows using toes as pivot and upper body in straight line Return to start position and let chin touch mat. Stomach and legs should not touch mat. If a full push-up can not be performed have client pivot from knees with tops of feet on floor. Perform as many reps as possible until technique breaks over 2 reps or client is straining. Chapter 9 Title: Fitness Assessment Topic: Procedure for Push-up Time allotted: 15 minutes Activity Type: Lecture/Practical application Tools Required: Mat or towel PRO Trainer Notes Teach and show how the push-up test is performed. Divide class into groups of 2-3 and have them practice the push-up protocol. Have them each take a turn.

Evaluating Flexibility
Sit and reach test Shoulder flexibility test Chapter 9 Title: Fitness Assessment Topic: Evaluating Flexibility Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Review purpose and description of the flexibility tests. For the purpose of this course, students will learn procedures for the shoulder flexibility test.

Procedure for Modified Sit and Reach Test
Equipment Procedure Tape measure or metre stick Masking tape (to hold measuring device in place) 1. Have client warm up for 5-10 min. and perform 2 modified hurdler stretches for 20 sec. on each leg. 2. Have client remove shoes and place heels at the top of the measuring device with inner soles within 2 cm of the measuring device. 3. Client reaches forward with both hands as far as possible, holding for 2 sec. Hands should be even. 4. Score the most distant point reached with the fingertips. Chapter 9 Title: Fitness Assessment Topic: Procedure for Modified Sit and Reach Test Time allotted: 20 minutes Activity Type: Lecture/Practical application Tools Required: PRO Trainer Notes Teach and show how the Modified Sit and Reach test is performed. Note: The modification of this test will skew normative data results therefore this test is best suited as a marker or progression tool for your clients.

Sources of Error in Testing
The validity and reliability can be affected by: Client factors Equipment Personal trainer’s skill Environment Chapter 9 Title: Fitness Assessment Topic: Sources of Error in Testing Time allotted: 15 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Review sources of error individually.

Program Design Foundations of Professional Personal Training Chapter 10 Chapter 10 Title: Program Design Chapter Objectives Identify the four elements of good program design. Understand periodization and its application to program design. Understand the common principles of training. Understand the five step process of program design and delivery. Time allotted: 1 hour and 30 minutes Activity Type: Tools Required: PRO Trainer Notes

Four Elements of Good Program Design
Chapter 10 Title: Program Design Topic: Four Elements of Good Program Design Time allotted: 10 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Periodization Periodization is a planned systematic approach to training that involves progressive cycling of various aspects of a training program during a specific period of time. Chapter 10 Title: Program Design Topic: Periodization – What is it? Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

Periodization as it Applies to Personal Training
The goal of periodizing an exercise program is to optimize training during both short (i.e. weeks, months) and long periods of time (i.e. years). Using periodization, a competitive athlete is able to peak physical performance at a particular point in time. The same concept works if your goal is overall health and fitness. The bottom line is…periodization will help maximize results in a minimal amount of time! Chapter 10 Title: Program Design Topic: Periodization as it Applies to Personal Training Time allotted: 4 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Components of Periodization
Macrocycle Largest component of periodization program Usually consisting of several months to years (i.e. Olympic athlete’s 4 year program) Chapter 10 Title: Program Design Topic: Components of Periodization - Macrocycle Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Components of Periodization con’t
Mesocycle This is the intermediate component of the periodized program Usually consisting of 1 to several months Chapter 10 Title: Program Design Topic: Components of Periodization - Mesocycle Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Components of Periodization con’t
Microcycle This is the smallest component of the periodization program Usually consisting of 1 to several weeks, but not normally shorter than 1-2 weeks Chapter 10 Title: Program Design Topic: Components of Periodization - Microcycle Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

How it all Fits Together
Chapter 10 Title: Program Design Topic: How it All Fits Together Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Elite Athlete vs. Fitness Client Differences in Periodization Models
Periodization based on preparing for major competition peak While fitness is a focus so are: mental prep, technical skills, specific training, competition and peaking phases, etc. Periodization focused mostly on fitness as developed through: Strength training Cardiorespiratory training Flexibility training Goals are more focused to long-term health and wellness rather than competitive readiness Chapter 10 Title: Program Design Topic: Elite Athlete vs Fitness Client – Differences in Periodization Models Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Supercompensation Cycle
Chapter 10 Title: Program Design Topic: Supercompensation Cycle Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes For optimal physical training, athletes need to stress their energy systems and then allow for full recovery. Their ability to perform is enhanced as their bodies adapt to the stress of training by overcompensating after the recovery phase.

Training Response Options
Chapter 10 Title: Program Design Topic: Training Response Options Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes As the following chart shows, optimal training requires applying appropriate stress and allowing for adequate recovery. Note that this chart is not in the manual and it refers to supercompensation as ‘overcompensation’.

Optimal Training Response (Sum of Training Effect)
Chapter 10 Title: Program Design Topic: Optimal Training Response Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Improved performance is achieved through the managed process of applying increasing training loads, allowing for full recovery, and realizing increasing levels of overcompensation.

Overtraining Paradigm
Chapter 10 Title: Program Design Topic: Overtraining Paradigm Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

canfitpro’s Training Principles
FITT Individualization Specificity Progressive Overload Recovery Structural Tolerance All-around Development Reversibility Maintenance Chapter 10 Title: Program Design Topic: canfitpro ’s Training Principles Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Revisit the definition for each principle.

Program Design While there are volumes of scientific research with regards to the “best” way to train, personal training is still an art as much as it is a science. Your challenge is to take the science, meld it into your philosophy and apply it to an individualized program for your client that fits their goals! Chapter 10 Title: Program Design Topic: Program Design Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

Five Steps to Successful Program Design
Step 1 → Information gathering Step 2 → Prioritization of program goals Step 3 → Creation and evaluation of program Step 4 → Delivery of the program Step 5 → Re-assessment Chapter 10 Title: Program Design Topic: Five Steps to Successful Program Design (Slide #1) Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Steps 1 and 2 have been examined more closely in the assessment portion of the course. Go directly to reviewing Step 3 in more detail as outlined on the following slides.

Step 3: Creation and Evaluation
In creating a program, consider: Why am I including this exercise? Is this a balanced program? Does it meet the SMART goals for the client? Is it safe, effective, efficient and enjoyable? Does it have strength, cardio and flexibility? Chapter 10 Title: Program Design Topic: Step 3 – Creation and Evaluation of Program Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Step 3: con’t Include: Consider: Basic components of a program
Use of proper terminology Consider: Strength training options Type of equipment Approaches to set performance Common split training combinations Chapter 10 Title: Program Design Topic: Step 3 (Slide #1) Time allotted: 20 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Step 3: con’t Consider: Cardiorespiratory training options
Type of equipment Flexibility training options Equipment vs no equipment Chapter 10 Title: Program Design Topic: Step 3 (Slide #2) Time allotted: Activity Type: Lecture Tools Required: PRO Trainer Notes

Developing Your Spiel Demonstrations of new movements or equipment use must be delivered with confidence and clarity Your knowledge and expertise are demonstrated by incorporating alternative cues or explanations Chapter 10 Title: Program Design Topic: Developing Your Spiel Time allotted: 3 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Ask class to give examples of what they can do to increase their confidence and deliver clear and accurate instruction.

Typical Personal Training Programs
Foundations of Professional Personal Training Chapter 11 Chapter 11 Title: Typical Personal Training Programs Chapter Objectives Be comfortable with a typical personal training program. Know when to change the program. Understand the difference between changing the exercise or the performance of the exercise. Time allotted: 1 hour and 8 minutes Activity Type: Tools Required: PRO Trainer Notes

Critical Questions to Answer
Designing an effective personalized program requires understanding the client’s Goals, health status and exercise history Assessment results and fitness level Workout location and equipment options Number of session per week Time allotted for each session Chapter 11 Title: Typical Personal Training Programs Topic: Critical Questions to Answer Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

Putting the Program Together (Other Considerations)
Beginner, intermediate, advanced Body building vs. performance athlete Aesthetics vs. functional training Machine vs. free weight Balanced vs. unbalanced Weight loss vs. weight gain Strength vs. endurance Chapter 11 Title: Typical Personal Training Programs Topic: Putting the Program Together (Other Considerations) Time allotted: 1 minute Activity Type: Lecture Tools Required: PRO Trainer Notes

All these will significantly influence the type of program you develop and exercise you select.
For example… Chapter 11 Title: Typical Personal Training Programs Topic: Putting the Program Together (Other Considerations) Time allotted: 30 seconds Activity Type: Lecture Tools Required: PRO Trainer Notes

Balanced vs. Unbalanced Training
Unbalanced training (i.e. training the back more than the chest) is an appropriate strategy for clients whom are dominant in one area and not another, especially when time is a factor This is the same case for stretching where you should focus on the areas requiring increased mobility rather than having the client stretch all muscle groups Chapter 11 Title: Typical Personal Training Programs Topic: Balanced vs Unbalanced Training Time allotted: 15 minutes Activity Type: Lecture/In-class discussion Tools Required: PRO Trainer Notes Review some examples of differences between program designs for clients listed in Table 11.1 on page Have students give feedback on any ideas they would use in creating a program for their clients.

Modifications to Program Designs
Modification = small manipulation of sets, reps, load, tempo, exercise The body adapts (in 2-6 weeks) to the stimulus it is given (principle of adaptation) resulting in increased performance (overcompensation cycle) If the stimulus is not changed further adaptation is inhibited An entirely new program is not required to continue to improve and should probably be avoided in the case of a beginner who is just learning the exercise. Chapter 11 Title: Typical Personal Training Programs Topic: Modifications to Program Designs (Slide #1) Time allotted: 30 minutes (includes next slide) Activity Type: Lecture/Practical application Tools Required: PRO Trainer Notes

As a personal trainer you need to have several different ways to change an exercise in order to challenge the body to continue to improve. Practice, practice, practice and continuing education are vital to increasing your knowledge and skill set. Chapter 11 Title: Typical Personal Training Programs Topic: Modifications to Program Designs (Slide #2) Time allotted: Activity Type: Practical application Tools Required: PRO Trainer Notes Refer to Table 11.2 on page Divide the class into 3 groups. Assign one group strength, one group cardio and one group flexibility. Ask the groups to come up with a modification to make a component more challenging and give one example. Assign the following components for each group: Strength group – speed and set performance Cardio group – speed and resistance Flexibility group – speed and stability

Recording The Program The program card should include The client name
Exercises to be performed Sets and set performance Reps and tempo Amount of rest between sets Cues/comments/reminders on how to perform exercises Chapter 11 Title: Typical Personal Training Programs Topic: The Program Card Time allotted: 20 minutes Activity Type: Lecture/Practical application Tools Required: Blank program card handout for each student (page ) PRO Trainer Notes Review program card on page Give students a sample client profile and ask them to work on creating a program card as homework.

Psychology of Personal Training
Foundations of Professional Personal Training Chapter 12 Chapter 12 Title: Psychology of Personal Training Chapter Objectives Understand the personal trainer’s role as it relates to client psychology. Understand the stages of change and how to work with clients based on the stages they are in. Identify the major variables that determine exercise adherence. Explain how to set effective goals. Understand how to deal with different personalities. List some of the negative perceptions or challenges that new exercisers have toward exercising. Explain the concept of lifestyle coaching. Time allotted: 1 hour and 45 minutes Activity Type: Tools Required: PRO Trainer Notes

What qualities do effective personal trainer’s exhibit?
Chapter 12 Title: Psychology of Personal Training Topic: Qualities of Effective Personal Trainers (Slide #1) Time allotted: 15 minutes (includes answers on next slide) Activity Type: In-class discussion Tools Required: PRO Trainer Notes

Qualities Of Effective Personal Trainers
Knowledgeable Supportive Model healthy behaviour Trustworthy Enthusiastic Innovative Patient Sensitive Flexible Self Aware Ability to access resources and services Ability to generate expectations of success Able to provide timely and specific feedback Able to provide clear and reasonable instructions and plans Chapter 12 Title: Psychology of Personal Training Topic: Qualities of Effective Personal Trainers (Slide #2) Time allotted: Activity Type: In-class discussion Tools Required: PRO Trainer Notes Also review the appropriate behaviours for personal trainers on page 165.

Behaviour Change Stages of change Pre-contemplation Contemplation
Preparation Action Maintenance Chapter 12 Title: Psychology of Personal Training Topic: Stages of Change Time allotted: 15 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Ask class to define each of the stages for you.

What Stage is your Client at?
The Physical Activity Stages of Change Questionnaire is used to determine what stage of change a client is at Chapter 12 Title: Psychology of Personal Training Topic: Stages of Change Questionnaire Time allotted: 5 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Review the questionnaire on page 166 and ask the class what stages personal trainers are more easily able to work with.

Intervention Strategies
How would you change your approach? 1. Client who has been a regular exerciser for the past 6 months. 2. Client who has never exercised and was just told by their doctor that they need to start. 3. Client who has failed at exercise in the past but is aware of the benefits. Chapter 12 Title: Psychology of Personal Training Topic: Intervention Strategies Time allotted: 5 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Ask the class the following questions: What stage is each client at? How would you handle each client differently?

Motivational Strategies
How can personal trainer’s motivate their client’s toward success? Chapter 12 Title: Psychology of Personal Training Topic: Motivational Strategies Time allotted: 5 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes

What Determines Exercise Adherence?
Demographics Cognitive and personality variables Behaviours Environmental factors Social Physical Physical Activity Characteristics Intensity and duration Perceived effort Group Programming Leader Qualities Chapter 12 Title: Psychology of Personal Training Topic: What determines exercise adherence? Time allotted: 15 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Discuss with the class characteristics of each that positively and negatively impact adherence.

SMART Goals Client that wants to lose weight.
Client that wants to increase energy levels. Chapter 12 Title: Psychology of Personal Training Topic: SMART Goals Time allotted: 20 minutes Activity Type: Practical application Tools Required: PRO Trainer Notes Review what SMART stands for and brief description of each. Ask class to apply concept of SMART to the examples given.

Treatment Strategies for Different Personalities
Technical Sociable Assertive Chapter 12 Title: Psychology of Personal Training Topic: Treatment Strategies for Different Personalities Time allotted: 20 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Ask class to give examples of characteristics for each style and possible ways to approach these characteristics.

Client Fears and Perceptions
Lack of experience or negative experiences can lead clients to be fearful Try to understand and address their experiences and perceptions toward exercise Successful programming can only begin once this has been done! Chapter 12 Title: Psychology of Personal Training Topic: Client Fears and Perceptions Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Business of Personal Training
Foundations of Professional Personal Training Chapter 13 Chapter 13 Title: Business of Personal Training Chapter Objectives Identify and explain the four P’s of marketing. Identify various pricing structures. Explain the pros and cons of various types of promotional efforts. Explain the benefits of referrals and identify the various types of referrals. Explain the steps you can take when selling your services. Identify the key aspects of your professional image. Explain the best way to terminate a relationship. Identify the key aspects of risk management. Understand when you need to have insurance. Explain policies and procedures. Time allotted: 1 hour and 40 minutes Activity Type: Tools Required: PRO Trainer Notes

Career Opportunities Working within A fitness centre
A personal training studio As a freelance/contract personal trainer Chapter 13 Title: Business of Personal Training Topic: Career Opportunities Time allotted: 10 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Discuss advantages and disadvantages for each.

Marketing your Services
Product Price Promotion Place Chapter 13 Title: Business of Personal Training Topic: Marketing Your Services Time allotted: 30 seconds Activity Type: Lecture Tools Required: PRO Trainer Notes

Product Differentiation Development Positioning Chapter 13
Title: Business of Personal Training Topic: Product Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Price High price/low price or mid level pricing
What makes the best sense for you? Different ways of pricing personal training sessions Alternatives to traditional package pricing Chapter 13 Title: Business of Personal Training Topic: Price Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Discuss the importance of valuing your services and being a respected professional. If you don’t value your service neither will your clients. Discuss the advantages and disadvantages of high price/low price or mid level pricing. Discuss advantages and disadvantages of package pricing.

Promotions Direct mail Print or space ads Electronic media Networking
Guerilla marketing Media outreach Referrals Chapter 13 Title: Business of Personal Training Topic: Promotions Time allotted: 5 minutes Activity Type: Break-out learning Tools Required: PRO Trainer Notes Divide into groups of 4-5 and ask each group to discuss advantages and disadvantages of each.

It is important to track your marketing efforts.
Why? Chapter 13 Title: Business of Personal Training Topic: Promotions Time allotted: 2 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes

Place Importance of location Chapter 13
Title: Business of Personal Training Topic: Place Time allotted: 2 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes Discuss the importance of parking, traffic flow, signage visability, ease of finding location, does your location meet your demographic?

Selling your Services Focus on the clients needs and wants
Show how you can help Develop action plan Ask for feedback Present prices Overcome objections Follow up Chapter 13 Title: Business of Personal Training Topic: Selling your Services Time allotted: 20 minutes Activity Type: Breakout learning Tools Required: PRO Trainer Notes Consider pairing people up and going through the 7 steps on page 188 or role playing with one student in front of the group.

What should your professional image be?
Chapter 13 Title: Business of Personal Training Topic: Professional Image Time allotted: 5 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes

Client-Trainer Agreement
Chapter 13 Title: Business of Personal Training Topic: Client-Trainer Agreement Time allotted: 20 minutes Activity Type: In-class discussion Tools Required: PRO Trainer Notes Review the personal training agreement on page Also review other areas that personal trainers need to pay attention to (page 191).

Terminating the Relationship
Chapter 13 Title: Business of Personal Training Topic: Termination the Relationship Time allotted: 10 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Risk Management Adhere to guidelines Insurance Litigious situations
Policies and procedures Chapter 13 Title: Business of Personal Training Topic: Risk Management Time allotted: 10 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

Policies and Procedures
canfitpro recommends that personal trainers follow these policies Establish a fixed pricing policy and stick to it Implement a 24 hour cancellation policy Offer a money back guarantee Chapter 13 Title: Business of Personal Training Topic: canfitpro Policies and Procedures Time allotted: 5 minutes Activity Type: Lecture Tools Required: PRO Trainer Notes

The PTS Certification Path
Where do I go from here?

Steps to PTS Certification
25 hour PTS course Obtain adult CPR certification/renewal Mandatory in order to obtain PTS certification certificate PTS theory exam Usually scheduled within 3-4 weeks from course end date PTS practical exam Must complete within 6 months of successful theory exam completion

PTS Theory Exam Details
Theory exam (3-4 weeks after course) 100 multiple choice questions and a client case study Must obtain 80% average between the two components Exam is scheduled for 3 hours Exam marks will be given to individual candidates within one week of exam date by the PRO Trainer

PTS Practical Exam Details
Practical exam (complete within 6 months of successful theory exam) Upon scheduling practical exam date with PRO Trainer , candidate will be ed a detailed hypothetical client and exam package Candidate prepares a one hour program for client and comes prepared to show all required skills Candidate is required to bring in their own test client Practical mark will be given to individual candidates immediately following the examination

Liability Insurance canfitpro’s preferred insurance provider: Annual premiums starting as low as $158! Inform the participants that insurance as a personal trainer is mandatory

Our Vision As the leading global provider of fitness and wellness education, canfitpro empowers people to lead passionate and fulfilling lives through.

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Our Vision As the leading global provider of fitness and wellness education, canfitpro empowers people to lead passionate and fulfilling lives through.

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Presentation on theme: "Our Vision As the leading global provider of fitness and wellness education, canfitpro empowers people to lead passionate and fulfilling lives through."— Presentation transcript:

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