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

7. BONES
(ANTERIOR VIEW)
J
J
J
J
U
J
J
J
J
Cranium
Mandible
Clavicle
Sternum
Ribs
Vertebrae
Humerus
Ulna
Radius
Sacrum
Carpals
Metacarpals
Phalanges
Ilium (hip)
Coccyx
Femur
Patella
Fibula
Tibia
Tarsals
Metatarsals
Phalanges

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.