Personal

Training Course
 PERSONAL TRAINER
The “SELF-CARE SPECIALIST”
Natural Self-Care is…
An Attitude of self-responsibility, taking personal
responsibility for your health and being accountable for your
actions. This includes a willingness to learn, improve yourself
and do whatever it takes.

Corrective Action giving the body what only you can give it,
addressing root causes with approaches that are intelligently
aligned with your body’s real and natural needs, to create a
healthy environment conducive to longevity, peak performance
and a better quality of life.
CONSULTING & INTERPERSONAL
COMMUNICATION SKILLS
LEARNING OBJECTIVES

1. To understand the role of consulting in personal training

2. To understand the significance of developing versatility
in interpersonal communication skills
3. To understand the theories, concepts, and strategies
associated with consulting and interpersonal
communication skills
4. To develop greater self-awareness of one’s role in
personal training and develop a mission statement
 WHO ARE YOU?
“WHAT DO YOU DO?”
“HOW DO YOU DO IT?”
“WHY DO YOU DO IT?”

Defining and marketing your role

as a personal trainer.
 YOUR MISSION STATEMENT

Educate, motivate, empower and inspire

people from all walks of life to discover and
realize their unlimited human potential
for achieving health, happiness and success!
 Who are YOU?
Why are YOU here??
1. DEVELOPING YOUR PERSONAL MISSION STATEMENT
Why personal training?
How does PTR serve your purpose/goals/mission/career?
How is PTR in alignment with what’s important to you?
Why should I hire you as my Personal Trainer?
What’s great about you? (List of 10)
2. YOUR PERSONAL MISSION STATEMENT (2-3 sentences)

3. CREATING THE “PERFECT” PERSONAL TRAINING BUSINESS

a) Who are your clients?
b) What kind of environment do you work out of?
c) What are your area(s) of specialization?
d) What hours will you work?
e) Will you complement your PTR services with something? What?
f) How much will you earn? What are you worth?
PERSONAL TRAINER = LEADER
ROLE-MODELLING
1.  What are YOUR personal health & fitness goals?
2.  What is YOUR minimal commitment to a healthy lifestyle?
3.  What motivates YOU?

ASSIGNMENT:
Answer questions above.
List your S.M.A.R.T. Goals
 S.M.A.R.T. GOALS
Specific, Measurable, Action-oriented, Realistic, Time
orientated
1. COLLECT BACKGROUND INFORMATION

2. What will affect PROGRAM ADHERENCE?

3. Develop a CONTINGENCY PLAN.

4. Develop a SELF-CONTRACT.
 Consulting & Interpersonal
Communication Skills
• “Trainers and clients work with each
other over time in a consultative
fashion which invites equitable input
from both trainer and client.”
– Encouragement from the trainer should be
promoting client self sufficiency.
 Effective Feedback
A) It is specific
B) It is contingent on performance
C) It provides corrective information for
the learner

Styles Include:
Visual, Auditory, Kinesthetic, Tactile
EXERCISE PHYSIOLOGY & PROGRAM DESIGN
FOR CARDIOVASCULAR FITNESS
LEARNING OBJECTIVES
1.  To understand the relationship between acute and chronic responses to CV
exercise and central versus peripheral adaptations
2.  To understand the formula for oxygen consumption and its relationship to
central versus peripheral adaptations
3.  To understand the relationship between various methods of monitoring
intensity and their applications
4.  To apply an understanding of the various energy systems in the design of
CV exercise programs
5.  To apply the fundamental principles of training to the O.F.I.T.T. prescription
method of program design
6.  To understand the application of O.F.I.T.T. in the CV training continuum
(improvement vs. maintenance vs. over-training)
7.  To explore controversies in CV program design
 ACUTE RESPONSES VS. CHRONIC ADAPTATIONS
Increase in heart rate
Increase in stroke volume
Increase in cardiac output
Dilation of vessels
Shunting of blood from visceral tissues
Increased rate & depth of breathing
Increased systolic pressure
Increased interior dimensions of heart
Ventricular hypertrophy
Exercise heart rate drops with maintained work intensity
Depressed resting heart rate
Increased cardiac output
Increased capillarization and blood flow to muscles
Increased # and density of mitochondria
Enhanced O2 extraction
Increased VO2 max
Increased anaerobic threshold
Increased use of fat as a fuel source
Glycogen sparing
Increased glycogen stores
Increased sensitivity of cells to insulin
 VO2 MAX
The Acute Pathway to Chronic Adaptations
CENTRAL FACTORS (O2 Delivery)
Oxygen Loading: Rate & Depth of Breathing (lungs), Hemoglobin (blood)
Oxygen Delivery: Heart Rate (HR) & Stroke Volume (SV) (heart), Ejection Fraction
- the % of maximum capacity pumped out of the heart, Cardiac Output

PERIPHERAL FACTORS (O2 Extraction)

Oxygen Extraction (arterio-venous O2 diff.): Muscular Capillarization & Myoglobin

Oxygen Utilization: Mitochondrial Density, Oxidative Enzymes, % Slow Twitch,

Conversion of Fast Twitch Glycolytic (IIb) to Fast Twitch Oxidative (IIa)

Relative VO2 MAX = (HR x SV) x O2 Extraction / bodyweight kg

 VO2 MAX
Practice Questions
Relative VO2 MAX = (HR x SV) x O2 Extraction / bodyweight

1. Your client weighs 70kg, has a resting HR of 60bpm, stroke

volume is 70ml/beat, and O2 extraction is 6ml O2/100ml of blood.
What is their resting VO2?

2. During maximal exercise the same client has a heart rate of

180bpm, a stroke volume of 115 ml/beat and an O2 extraction of
15ml O2/100ml of blood. What is their VO2 max?
 METS
Practice Questions

1 MET = 3.5ml O2/kg/min

1.  Your client has a maximal HR of 178bpm, a stroke volume of 103

ml/beat, an O2 extraction of 14ml O2/100ml of blood and weighs
64kg. What is their relative VO2 max? What is the VO2 equivalent
in METS? Describe an activity that would fulfill this value.

2. What is the VO2 equivalent to 4 METS? Describe an activity that

would fulfill this value.
MONITORING EXERCISE INTENSITY
1.  Target Heart Rate
2.  Talk Test
3.  RPE (Rating of Perceived Exertion, Borg Scale)

PARTNER EXERCISE: Calculate the Target

Heart Rate for your Case Study Client.

a)  Calculate THR using standard MHR Formula

THR = (220 – age) x Exercise Intensity %

b) Calculate THR using the Karvonen Formula

HRR = [(220 – age) – RHR] x Exercise Intensity % + RHR
ENERGY SYSTEMS
1. ATP-CP / PHOSPHAGEN SYSTEM
2. ANAEROBIC GLYCOLYSIS
AEROBIC GLYCOLYSIS
3. FATTY ACID OXIDATION /
OXIDATIVE PHOSPHORYLATION
ENERGY OUTPUT vs. TIME/
DURATION

(5-10sec) (20min+)

(1-3min)
 ENERGY DELIVERY SYSTEMS
& SPORTS SPECIFICITY
ROWING (2000m race – 6min) SOCCER (midfield player) & ICE HOCKEY
75% Oxidative Phosphorylation 50% Oxidative Phosphorylation
(beta oxidation & aerobic glycolysis)
25% Anaerobic Glycolysis
22% Anaerobic Glycolysis
25% ATP-CP System
3% ATP-CP System

VOLLEYBALL FOOTBALL
40% Oxidative Phosphorylation 30% Oxidative Phosphorylation
20% Anaerobic Glycolysis (used during recovery between plays)

40% ATP-CP System 10% Anaerobic Glycolysis

60% ATP-CP System
 O.F.I.T.T.
• Objective: Based on S.M.A.R.T. Goals
• Frequency: Affected by Intensity & Duration
• Intensity: Dictates specific physiologic &
metabolic changes
• Time: Duration which intensity level is
maintained; Duration & Intensity inversely
related (“You can train hard or you can train long, but you
can’t do both”)
• Type: Exercise/Equipment selection
 O.F.I.T.T.
General Guidelines for CV Training
• Objective? Improve or maintain the level of efficiency to deliver O2 and
remove CO2; aerobic and/or anaerobic training

• Frequency? At least 3x/week with 24-48hrs rest between sessions

• Intensity? Dependent upon energy system to be trained for client’s goals

Dependent upon intensity level prescribed; lower intensity conducted

• Time? over longer time period (i.e. 30min +) can be accumulated
intermittently or continuously

• Type? Continuous vs. Discontinuous Training (i.e. Intervals); Both Aerobic &
Anaerobic Systems must be trained
 Specific Guidelines
for ATP-CP System
Objective: Enhance muscle’s ATP-CP energy
capacity
– 5-10 second max output bursts followed by 30-120sec active
recovery; Alternate between 2+ work intervals and 2+
recovery intervals
– Adaptation occurs within 2-4 weeks. Detraining will take
effect within 2 weeks.
• Note: high risk training; potential injuries associated with
this type of training.
• Especially important to warm up and cool down.
• Benefits = sprinters/events lasting less than 20 sec.
 Specific Guidelines
for Glycolytic System
Objective: Elevate Lactate Threshold Levels
– Sub max levels of intensity will not stimulate adaptation.
Need to train at level that will elicit lactic acid
production.
– Train 2-3x/week (ample time for recovery); 2-3 min
effort intervals followed by 2-3 min recovery intervals;
repeat 2-12x
– 2-3 min recovery is not enough time to deplete lactic
acid from blood, therefore lactate threshold must
elevate to accommodate the training stimulus.
• Note: complete LT training at least 2 weeks before competition
• Benefits: Everyone, but the highest injury rate.
 Specific Guidelines
for Oxidative System
Objective: Improve body’s ability to deliver O2 and
remove CO2 through central factors
– Sub-maximal training; 60-80% MHR, 20min +
– Not necessarily “sport specific”
– Most benefits are central adaptations involving the
heart circulatory and respiratory systems.
• Note: the most appropriate introductory cardiovascular
program to start with to build a good fitness base.
 SELF EXERCISE: Sample Interval
Training Programs
ATP-CP INTERVAL TRAINING: 5-10 second max output bursts
(95-100% HRR; RPE = 9-10) followed by 30-120sec active recovery;
Alternate between 2+ work intervals and 2+ recovery intervals

GLYCOLYTIC INTERVAL TRAINING: 2-3 min effort intervals (85-95%

HRR; RPE = 7-8) followed by 2-3 min recovery intervals; repeat 2-12x

Indicate the training objective for each sample program:

Example 1: 30sec (max intensity) / 30sec (active rest), repeat 4-12x
Example 2: 90sec (90% HRR) / 90sec (recovery), repeat 10x
Example 3: 60sec (85% HRR) / 120sec (70% HRR), repeat 7x
Example 4: 120sec (85% HRR) / 60sec (70% HRR), repeat 7x
Example 5: 3min (75-85% HRR) / 1min (60% HRR), repeat 11x
 Over-training
Indicated by a plateau or drop in performance over a period of several
days; caused by too little recovery time between sessions

A) TRACK RESTING HEART RATE

B) TRACK TRAINING HEART RATE
>10% over previous values = over-training
 Improvement, Maintenance,
Over-training, Detraining
Compared to the peripheral factors,
the CENTRAL FACTORS of the CV
System are (More or Less):
More easily improved
Less easily maintained
Less easily over-trained
More easily detrained
Compared to the central factors, the
PERIPHERAL FACTORS of the CV
System are (More or Less):
Less easily improved
More easily maintained
More easily over-trained
Less easily detrained
ASSIGNMENT: The Great Debate
CARDIO CONFUSION

1. Which is better for fat loss…Longer Duration, Lower Intensity OR

Shorter Duration, Higher Intensity?

2. Which is a better workout order…Cardio before or after Weights?

Answer... The evidence is mixed, high intensity training particularly

interval training burns more kcal post exercise, but also has MUCH
higher rates of injury for people with low to moderate skill

Cardio before weights burns more kcal but impedes gains from
resistance exercise, it is best for your client to find what works for them
NEVER forget to treat each client as an INDIVIDUAL
EXERCISE PHYSIOLOGY & PROGRAM DESIGN
FOR MUSCULAR FITNESS
LEARNING OBJECTIVES

1.  To understand the neuromuscular responses and adaptations to resistance training

2.  To understand muscle microstructure, and the role of actin and myosin in muscle
actions
3.  To apply an understanding of the relationship between different muscle fibre types
and muscle fibre recruitment to the design of resistance training programs
4.  To understand the relationship between the various energy systems and muscle
fibre types
5.  To understand the application of the fundamental principles of training to the
design of resistance training programs
6.  To understand the relationship between the different training objectives of Strength,
Power, Endurance and Mass and the application of O.F.I.T.T. in the design of
resistance training programs that meet these objectives
7.  To understand the application of O.F.I.T.T. in the resistance training continuum
(improvement vs. maintenance vs. over-training vs. detraining)
8.  To explore controversies in the design of resistance training programs
 MAJOR GOALS OF
STRENGTH CONDITIONING
ENDURANCE

POWER

STRENGTH

MUSCLE MASS & TONE

 NEUROMUSCULAR RESPONSES & ADAPTATIONS
• Connective tissues become thicker & stronger
DOMS (Delayed Onset Muscle Soreness)
• Mitochondrial density decreases due to the dilution
• 24-48hrs
effect of enlarged/added myofibrils
• Chemicals released from micro-tearing of
• Muscle glycogen stores increase
connective tissue and/or muscle fibres
• Concentrations of ATP and Creatine Phosphate increase
• Delayed due to: muscle • Recruitment of motor units increases, allowing for a
fat greater force output
skin • Motor unit firing rate increases, allowing for a greater
(pain receptors) force output
• Increased threshold protection of Golgi Tendon Organs
Is DOMS a prerequisite for better progress? • Regulation of blood pressure and HDL cholesterol
• Improved metabolic rate
• Increased bone mineral density
HYPERTROPHY: due to increase • Increased glucose tolerance & insulin sensitivity
in both size & number of
myofibrils (actin & myosin)
NOTE: Strength gains in first 4 weeks
due to increased neurological efficiency
& recruitment, NOT hypertrophy
MUSCLE MACRO & MICRO STRUCTURES
MUSCLE CONTRACTION (Ca2+ = calcium ions)

Action potential from nerve fiber signaling mechanisms

depolarizes the sacomere, positively charged calcium ions
are released from sacomere causing shape change in myosin
exposing active sites
MUSCLE CONTRACTION

The Sliding Filament Theory

1.  Action Potential
2.  Myosin Binding to Actin
3.  The Power Stroke
 TYPES OF MUSCLE ACTIONS
ISOMETRIC: Muscle contracts with no change in its length
during force production.

CONCENTRIC: Positive muscle action whereby the muscle

is shortened under its own force.

ECCENTRIC: Negative muscle action whereby the muscle

resists while it is forced to lengthen.
 MOTOR UNITS

1. All-or-None Principle
2. Force of muscle contraction is dependent upon:
a) Rate of motor neuron firing
b) Number & Size of muscle fibres innervated
MOTOR UNITS

THIS DETERMINS THE

PERIODISATION OF
REPS AND EXERCISES
SENSORY MECHANISMS
Muscle Spindle
Monitors changes in muscle length.
When spindle fibers are rapidly
stretched, a stretch reflex is
elicited, causing muscle to contract.

Golgi Tendon Organ

Monitors changes in muscle
tension. When tension developed
in muscle becomes too great,
further contraction is inhibited,
and muscle relaxes.
MUSCLE FIBRE TYPES
 RECRUITMENT OF
MUSCLE FIBRE TYPES
120

100

80
Active Muscle Type IIb
Fibre (%) 60 Type IIa
40 Type I

20

0
0
20
30
40
50
60
70
80
90
Exercise Intensity (% of VO2max or %RM) 100
REP SPEED RELATIVE TO ENERGY SYSTEMS
& TRAINING OBJECTIVES
>105%RM (eccentric) , slow = MAX STRENGTH
(5-10sec) (20min+) 80-100%RM (1-8 reps), slow to med. = MAX STRENGTH
(1-3min) 60-80%RM (8-15 reps), slow to med. = HYPERTROPHY
50-80%RM (8-20 reps), fast = POWER
<70%RM (>15reps), slow to med. = ENDURANCE

Fast = +1, -1 (+ =up

- =down)
Med. = +2/+3, -2/-3
Slow = +4/-4 (or higher)

6 reps (+2, 1, -2, 0 ) = 30sec VS. 6 reps (+1, 0, -2, 0) = 18sec

10 reps (+1, 0, -2, 0) = 30sec VS. 10 reps (+3, 1, -3, 0) = 70sec