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ONTAP - Personal Training
- 2. In This Section You Will... • Learn and practice the movement names for each major joint in the body. • Identify the major muscles of the body. • Identify the major bones of the body. Part 1
- 3. Movements By Joint While reading through these movements, practice the movements on yourself.
- 4. Movements By Joint Cont’d
- 5. MUSCLES (ANTERIOR VIEW) Sternocleidomastoid Pectoralis Major Biceps Brachii Rectus Abdominus j SartoriusRectus Femoris (Quadriceps) Vastus Medialis (Quadriceps) Tibialis Anterior Vastus Lateralis (Quadriceps)
- 6. MUSCLES (POSTERIOR VIEW) Latissimus Dorsi Gluteus Maximus Gastrocnemius Biceps Femoris (one of three Hamstring muscles) Deltoid Trapezius Triceps Brachii Soleus
- 9. In This Section You Will... • Understand the components of Fitness • Understand the FITT principle • Learn how to set goals using the SMART principle Part 2
- 10. Terms • Repetition – the completion of a specific movement or exercise through a complete range of motion. • Set – the consecutive completion of a previously determined number of repetitions. • Client – a person that pays a personal trainer for their services.
- 12. • The exercise definition of flexibility is the ability of a joint to move through a full range of motion. • Regular stretching can improve flexibility. Flexibility
- 13. Muscular Strength • Defined as the amount of force a muscle or muscle group can exert against a resistance.
- 14. • Defined as the ability of a muscle or muscle group to complete repeated contractions or to hold a sustained contraction over a period of time. Muscular Endurance
- 15. • Defined as the body’s ability to sustain aerobic activities over a period of time. Cardiovascular Endurance
- 16. • Defined as the comparison of the body’s fat tissue and the lean body tissue (muscle, bones, organs and fluids). Body Composition
- 17. FITT Principle In order to generate the greatest improvements in your client’s fitness levels you should follow this simple method of designing a program. F-Frequency I-Intensity X T-Time or duration T-Type of exercise
- 18. Frequency The number of times per week that a person exercises. Depending on goals, can be 2-3 times per week or up to 4-6 times per week. How often?
- 19. Intensity How hard a person should work in order to achieve their fitness goals. Ex. Target heart rate; weight to be lifted How hard?
- 20. Time or Duration The amount of time for each training session. Could be the amount of time run or the number of reps. How long?
- 21. Type Choose an activity that will best achieve your client’s main goal. It should also be something that your client enjoys. What activity?
- 22. Goal Setting For Your Client When setting your client’s goals, follow the SMART principle. S – Specific (ex. Lose Weight) M – Measurable (ex. 20lbs) A – Attainable (not ridiculously high for time frame) R – Relevant (ex. have weight to lose) T – Time Frame (ex. 2 months)
- 24. In This Section You Will... • Understand the components of a workout • Apply the FITT principle to each component of a workout • Identify different equipment that can be used to train a client Part 3
- 25. Components of a Workout • Warm up • Cardiovascular Training • Resistance Training • Recovery and Flexibility
- 26. Warm Up • Warm up prepares a client for the work out both physically and mentally. • Evidence of a proper warm up includes a gradual increase in Heart Rate (HR), Breathing and Body Temperature. • Resting HR should increase by 40-75 beats/min. • The warm up should last at least 3 to 5 minutes and should prepare you for the type of exercise that is to be performed.
- 27. Cardiovascular Training • To improve cardiovascular function, your client should participate in cardiovascular activities (ex running, swimming, biking, etc) at an elevated heart rate for an extended period of time (min 20-30min). • Target Heart Rate Training Zone (60 to 90% of max HR) can be found using the following calculation: THR = Range(220-age-resting HR) + resting HR Ex = .60 (220 – 40 – 60) + 60 = 132bpm
- 28. FITT For Cardiovascular Training BEGINNER below average fitness INTERMEDIATE average fitness ADVANCED above average fitness Frequency 1 to 3 times per week 3 to 5 times per week 4 to 7 times per week Intensity 40 % to 60% Max HR 60% to 80% Max HR 70% to 85% Max HR Time 15 to 30 min 20 to 45 min 40 to 60 min Type Walking Cycling Swimming Fitness Classes Treadmill Cross Trainer Stairmaster Fitness/Cycling Classes Sports Cross Training Circuit Training
- 29. Resistance Training • Resistance training can improve body composition, reduce injury, improve posture, improve daily activities and improve sport performance.
- 30. Principles of Resistance Training • Exercise Order – Begin with large muscle groups and multi-joint exercises before small muscle groups and single joint movements. • Breathing – exhale on the exertion • Speed of Contraction – the movement should be slow and controlled. Momentum should be reduced. • Technique – technique should never be sacrificed for increased resistance.
- 31. Types of Programs in Resistance Training • Straight Set – provides exercises for all major muscle groups. • Supersets – combination of two exercises performed with minimal rest. (ex. Bicep curls and tricep press) • Circuit Training – a grouping of exercises that includes, upper body, lower body and core with minimal rest. • Split Training – for the advanced client where 1 to 4 muscle groups are worked in one day. • Pyramid Training – start with a light weight and 10-12 reps. Increase weight each set and decrease reps.
- 32. FITT for Resistance Training BEGINNER below average fitness INTERMEDIATE average fitness ADVANCED above average fitness Frequency 2 to 3 times per week 3 to 4 times per week 4 to 6 times per week Intensity Less than 70% max lift* 70% to 80% max lift* 80% to 100% max lift* Time 12 to 15 reps 1 to 3 sets 30 sec to 1 min rest between sets 8 to 12 reps 1 to 4 sets 30 sec to 2 min rest between sets 1 to 8 reps 1 to 6 sets 2 to 5 min rest between sets Type Total Body Workout Machines or Free Body Total Body Program Split Upper/Lower Body or 2 muscle groups/workout Machines, Free Weights or Free Body Split Program 1 muscle group/workout Free Weights, Free Body or Machines * Max lift = maximum amount of weight one can lift when performing a 1 repetition maximum lift test.
- 33. Free Weights – Used with clients that have some experience with weights.Machines – Used with clients that have little experience with weights.
- 34. BOSU – to incorporate balance Kettlebell – another type of free weight equipment Medicine Ball – another type of free weight equipment TRX– uses body weight and stability for resistance training
- 35. Flexibility Training • Should be 5 to 10 minutes in length. • Dynamic Stretching should be done before exercise. Dynamic stretching is stretching the muscle through movements similar to the activity that is about to be performed. • Static Stretching should be done at the end of an exercise session. Static stretching is performed by holding a movement for approximately 30 seconds.