NORTHEAST PERSONAL TRAINING CERTIFICATION Developed and Written by: Tom Seabourne, Ph.D. Northeast Personal Trainer Certification Sections COURSE DESCRIPTION INTRO YOU ARE A PERSONAL TRAINER PREFACE PERSONAL TRAINING – HOW TO? USING THE P.T. STUDY GUIDE NORTHEAST PT TEST INFO AND NOW WE BEGIN… SAMPLE EXERCISES BASIC EXERCISE SCIENCE CHART LOSING FAT NOT MUSCLE METABOLIC RATE RESISTANCE TRAINING INTERVALS EATING TO LOSE TECHNICAL JARGON INTERPRETED INTO CLIENT SPEAK MENTAL PREPARATION I. MINDING YOUR BODY Pg. 19 FOCUS LIKE A LASAR FLOW=ACTIVATION + CONCENTRATION II. FULL STRENGTH Pg. 27 SOMATOTYPES RESISTANCE TRAINING PRACTICAL TOPICAL TRAINING TIPS ARE YOU FAST OR SLOW TWITCH? MUSCLE & METABOLISM THE WARM-UP CORE REMINDERS 60 IS THE NEW 40 OLDER ADULT RESISTANCE TRAINING TIPS Pg. 51 III.EAT TO LOSE FAT AND GAIN MUSCLE STARVE YOUR FAT KNOWING WHAT TO DO AND DOING IT DID YOUR CLIENT GO WRONG? PALEO, ATKINS…? CARBS & PROTEIN INTERMITTENT FASTING EATING FOR HEALTH SCATTERSHOOTING DIET TIPS REFUELING ERGOGENIC AIDS METABOLISM 101 Pg. 85 IV. CARDIO TRAINING INTERVALS MEDICINE BALL TRAINING STABILITY BALL TRAINING PLYOMETRIC POWER TRAINING V. PRE-HAB AND RE-HAB Pg. 104 STRONG CORE LOW BACK ELBOW SHOULDER HEEL KNEE ANKLE VI. POWER Pg. 131 EXPLOSIVE MOVES COOL-DOWN VII. FLEXIBLE MOVES Pg. 138 APPENDIX A. AUTHOR BIO APPENDIX B: BIBLIOGRAPHY APPENDIX C: ASSESSMENTS APPENDIX D: Q & A APPENDIX E: GLOSSARY APPENDIX F: WHAT THE LAW SAYS APPENDIX G: SAMPLE CONSENT FORM APPENDIX H: HEALTH HISTORY FORM APPENDIX I: LEADERSHIP AND PROFESSIONALISM FORM ACKNOWLEDGEMENTS I would like to thank SCW. Exercise Etc. and IDEA for preparing me to guide my students on their first step towards a personal training career. Our goal is to point candidates to continued success in their plans to become certified through the American Council on Exercise (ACE), the American College of Sports Medicine (ACSM), and/or as a Certified Strength and Conditioning Specialist (CSCS). Course Description: The Northeast Personal Training Certification is a combination of academic study with the latest practical research. This course is a comprehensive program designed to provide you with all of the skills required to become a personal trainer. Learn cutting-edge information on exercise science, flexibility, resistance training, nutrition, mind/body exercises, and cardio workouts. Experience sports performance enhancement drills and program development techniques. To become a Certified Personal Trainer, you must receive a passing score on the written and practical exam following your course of study. Retesting options are available. INTRO Your client’s high school P.E. teacher taught her to hate push-ups and sit ups, and running was punishment. So, now you are her personal trainer and you want to make exercise fun. You can change your client’s life. Here’s how. You coach your client through her workouts. You chat with her during her warm up on the treadmill. Then you pace her through her strength training and cardiovascular workouts. But that’s not all. You advise your client on her eating, sleeping and stress management. YOU ARE A PERSONAL TRAINER Motivator: The Jack LaLanne of exercise physiology won’t help your clients reach their fitness goals unless he is also the Tony Robbins of motivation. Human: You might think your client would benefit from the drill approach. That commandant style wears thin after about a week. Be a trainer who is informed, genuine and warm. Communicator/Teacher: If you are a dictator, my-way-or-the-highway personal trainer, you can do better. Listen to your client’s goals and effectively teach her how to reach them. Professional: Is “hurry up and wait” a part of your way of teaching? Do you finish with a client, change your clothes in a flurry, and apologize profusely to your next client because you are in the middle of your “leg day” workout. Think of yourself as a school teacher. Eventually, your client doesn’t need you. Good personal trainers wean clients toward personal responsibility. They teach clients to work out safely and effectively. A “check-up” is advisable from time to time to tweak their form and to upgrade their program. Unless you are a baby sitter or a paid conversationalist, however, personal training is a short-term arrangement. PREFACE Northeast Personal Training teaches you: Training techniques to improve your client’s fitness performance. The risks and injuries associated with your client’s sport/fitness. Prevention and treatment of your client’s fitness related injuries. Eating programs to fuel your client’s muscles. Flexibility and cardiovascular training workouts. Strength training to speed metabolism and gain muscle. Mind/Body strategies for motivation and exercise adherence. Programming for peak athletic performance. USING THE P.T. STUDY GUIDE There are many ways to use this guide. Scan a few pages here and there, read it from A to Z, or even memorize and recite the entire text aloud. It works well as a reference aide! Cover-To-Cover: Read every page of the Personal Training Manual and you will find yourself to be the most popular personal trainer in your neighborhood. Newfound buddies will ask you to treat their plantar fascitis or they will quiz you on the pros and cons of whether they should wear a knee brace. Be careful! Although your brain will be as full as a medical encyclopedia, for liability reasons, always suggest your friends and clients consult their physicians before using your exercise program. Read What You Need: The method is simple. Choose your favorite section of the Personal Training manual. Begin reading, but set your alarm to buzz at twenty minutes intervals. No matter how engrossed you are in the book, stand up for two minutes between every twenty-minute reading session, and physically perform one of the programs you just read about. Then sit yourself back down and flip through more pages until another topic excites you. Repeat this cycle until your brain is full and your body is a role model for your clients. Your Responsibility: It’s fundamental, primary, and paramount that each future personal trainer certified through this course develops a basic, functional understanding of kinesiology and anatomy. While we do not spend time in this course memorizing topics like joint actions, for example, such as the “biceps do elbow flexion,” it’s important to realize that this is your responsibility as a personal trainer. The videos and website “exercise” section contain general information such as bones, muscles, and other useful information that only will enhance your success in this certification. Study Guide Organization This guide has several different sections and a glossary. Feel free to pinball from part to part at your leisure. No section depends on another. If you are interested in knee problems, you may shy away from the stretching section. You might be surprised to discover that if your client needs to improve her hamstring flexibility, and she performs the hamstring stretches you suggest, her back pains suddenly disappear. And guess on who is the hero? Simple, step-by-step drills, exercises, and techniques will provide your client with THE EDGE. If your client uses these strategies to become stronger, fitter, have more coordination, endurance, and flexibility then she will improve her health and performance. Your client is an athlete, treat her as one. NORTHEAST P.T. TEST INFO: The written examination will consist of multiple-choice and true-false questions. Certification candidates must achieve a passing score of 85%. The written examination covers all materials contained in the videos, power point presentations, “Exercise” section, Dr. Tom’s blogs, and this study guide. It requires that you have a general understanding of the practical skills and theoretical material for teaching exercise technique. The details of the practical exam are explained onsite unless you are taking the course online. The online practical exam requires that you send us a video of you “showing-telling-doing” three exercise routines. Examinees attending a certification program who do not pass the written and/or practical examination will have retest options available. RETESTING Northeast will attempt to accommodate those individuals who do not pass the written and/or practical examinations who wish to retest. Candidates can retest the written and/or practical examination for Northeast Certifications program within 60 days of originally participating in the certification program. Our primary goal is that certification candidates are successful in this learning process. Therefore, it is our sincere desire to make this testing process successful for everyone. We will attempt to accommodate special needs and learning disabilities to the best of our abilities. Please call us in advance of the certification program at 903-575-8914 to discuss any special arrangements that you may require, or inform your instructor. NOW WE BEGIN….. Change the way your client moves and thinks. Take normal activities in and out of the gym, and transform them into flab-burning fun. The videos and study guide will provide you with recipes to follow. At the same time, your client will learn what to eat to fuel her muscles and starve fat cells. Start a mind/body journey to help your client reach her goals. Weave together a sensible eating plan, do-able activity, and the mental strategies your client will need to reach her genetic potential. Start off easy, and then as your client gets fitter and stronger, keep your client’s workout challenging and productive. Maybe you never thought of yourself as a physiologist or diagnostician. But Personal Training helps you to recognize your client’s common fitness injuries and how to treat them. You will learn just enough about anatomy and first aid so you won’t be confused. You will amaze your clients with your knowledge about the shoulder, knee, back, and abs. But no matter what, always remember to tell your client to consult her physician. Have you harbored a secret desire to phone the American Red Cross, to find out the percentage of heart attack victims who are actually revived by CPR? Or would you be curious to know what percent fat you’re allowed to eat on the Pritikin Diet? The bad news is, the answer to both of these questions is roughly fifteen percent. Maybe the Pritikin Diet IS too stringent for your average client. But mind/body strategies will benefit your client no matter what her fitness goal. Teach your client to relax, focus, and be her best in any situation she can imagine. But take a guess what the #1 fitness goal most of your clients will ask for - LOSE WEIGHT! GO TO: www.ntcc.edu/personaltraining CLICK ON “EXERCISES” YOU WILL BE DIRECTED TO A FULL-BODY FRONT AND BACK ANATOMY CHART USE YOUR CURSOR TO CLICK ON A MUSCLE GROUP THERE YOU WILL BE ABLE TO LEARN HOW TO TRAIN EACH MUSCLE GROUP IN EVEN GREATER DETAIL THAN THE CHART BELOW Sample Exercises and Basic EXERCISE SCIENCE Exercise Muscle Group and Execution and Alignment Joint Actions Squat Quadriceps, Feet wider than shoulders hamstrings and Abdominals contracted gluteals. Squat down Hip flexion and Knees do not pass the toes Knee extension Knees do not flex beyond 90 degrees Weight stays on the heels Lunge Quadriceps, Start in split lunge position Hamstring and Lunge straight down Gluteals Front knee stays over ankle Hip flexion and Back knee stays under the Knee extension hip Standing and Hip extension Stand in proper standing Prone leg and knee flexion alignment, keep the Extensions and Hamstrings and supporting knee soft Curls Gluteals Raise leg behind being sure Not to arch the back Bend the knee by curling Heel toward the buttocks Or, lie face down in prone Position Perform slight posterior Pelvis tilt to insure neutral Spinal alignment Front raises Deltoids Stand in proper standing Shoulder joint alignment w/ knees soft Flexion Keep elbows slightly bent Raise to shoulder level Lateral raises Deltoids Same as above Shoulder joint Raise arms out to side Abduction Bicep curls Bicep Stand in proper standing Elbow flexion alignment w/ knees soft Hold elbows close to body And curl hands toward Shoulders Tricep Triceps Stand in proper standing Extensions Elbow extension alignment w/ knees soft Raise arms overhead Bend elbows and place Them close to the temples Rows Trapezius, Stand in split lunge position Rhomboids and and flex forward at the hips Latissimus Dorsi For trapezius, lift the Shoulder girdle elbows up and out by Adduction pulling the shoulder blades Shoulder joint together toward the spine Extension For Latissimus Dorsi, pull the Arms toward the body Keeping the elbows close To the body and palms Facing each other Can also be done while Kneeling and on unilaterally On hands and knees Push-ups Pectorals and On hands and knees or Triceps hands and toes Shoulder girdle Abdominals contracted Abduction Head in line w/ spine Elbow extension Lower body down and up Abdominal Rectus abdominus Lie on back w/ spine in Curls Internal and external neutral alignment Obliques Curl up to center, lifting Spinal flexion The shoulder blades off Spinal rotation The floor and slowly lower For the obliques, rotate the Spine by lifting shoulder Toward opposite knee Prone Erector spinae In the prone position, Extension Spinal extension lift head and one or both Arms off the floor by Extending the spine. Can Also lift one leg at a time Summary: The Shoulder and the Shoulder Girdle Shoulder anterior deltoid middle deltoid posterior deltoid shoulder flexion arm abduction shoulder extension