Fitness InstructionFitness Instruction

Chapter 3Chapter 3

Physical FitnessPhysical Fitness

What is Physical Fitness?What is Physical Fitness?– The strength, endurance, and mental The strength, endurance, and mental

well-being to be comfortable in daily, well-being to be comfortable in daily, recreational, and sports activitiesrecreational, and sports activities

Fitness Instructor vs. Fitness Fitness Instructor vs. Fitness ConsultantConsultant– Page 3-3Page 3-3

What is your main job as a trainer?What is your main job as a trainer?

Your main job as a trainer is to:Your main job as a trainer is to:11stst- - MotivateMotivate your client to work their your client to work their

hardesthardest

22ndnd- - EducateEducate your client on how to pursue your client on how to pursue fitness in a way that will be healthy and fitness in a way that will be healthy and safe for them.safe for them.

Trends in fitnessTrends in fitness

-Interest in fitness tends to peak at -Interest in fitness tends to peak at what two certain times of the year?what two certain times of the year?-First part of January (New Years -First part of January (New Years resolution)resolution)-Beginning of summer (getting ready -Beginning of summer (getting ready to fit in a bathing suit)to fit in a bathing suit)

-As a trainer, you should encourage -As a trainer, you should encourage your clients/athletes to stay fit year-your clients/athletes to stay fit year-round and establish a life-long fitness round and establish a life-long fitness planplan

Characteristics of a trainerCharacteristics of a trainer

What are some characteristics of a trainer?What are some characteristics of a trainer?– CaringCaring– MotivationalMotivational– Knowledgeable/well educatedKnowledgeable/well educated– Good sense of humor Good sense of humor – Leadership skillsLeadership skills– ““people person”people person”– enthusiasticenthusiastic

What about physical characteristics?What about physical characteristics?– Well-groomedWell-groomed– Physically fitPhysically fit

Educational RequirementsEducational Requirements

Universal Requirement:Universal Requirement:– CPR certificationCPR certification

Lots of different programs that you can do Lots of different programs that you can do in collegein college– Anatomy/physiologyAnatomy/physiology– Exercise physiologyExercise physiology– Health and Physical EducationHealth and Physical Education– Exercise management/LeadershipExercise management/Leadership

Programs to certify you:Programs to certify you:– National Strength and Conditioning Assoc. National Strength and Conditioning Assoc.

(NSCA)-only national accredited certification (NSCA)-only national accredited certification programprogram

Working with your clientsWorking with your clients

Establish a good Establish a good rapportrapport right away right away– Remember something personal about Remember something personal about

the client/athlete the client/athlete Establish good communicationEstablish good communication

– Pay attention when they are talking to Pay attention when they are talking to you about concerns or questionsyou about concerns or questions

The first session with your The first session with your client/athleteclient/athlete

Make advanced contactMake advanced contact Handshake and smile…Enthusiastic attitudeHandshake and smile…Enthusiastic attitude Always be on time if not earlyAlways be on time if not early Make sure your level of fitness, exercise Make sure your level of fitness, exercise

clothing and attitude reflect a professional clothing and attitude reflect a professional attitudeattitude

Provide educational material Provide educational material – Brochures, pamphlets, hand-outsBrochures, pamphlets, hand-outs

Be organized!Be organized!– Keep a chart or folder for each client/athlete for Keep a chart or folder for each client/athlete for

you to keep ALL information inyou to keep ALL information in

First session cont.First session cont.

Allow extra time with a new Allow extra time with a new client/athleteclient/athlete– First session will last ~1 ½ hoursFirst session will last ~1 ½ hours– ~30 minutes for paper work ~30 minutes for paper work – ~15 minutes for goals~15 minutes for goals– ~45 minutes for introduction to the gym ~45 minutes for introduction to the gym

and the machines and how they functionand the machines and how they function Do not have your client do strenuous Do not have your client do strenuous

exercises on the first day!exercises on the first day!– They may get too sore and be too They may get too sore and be too

uncomfortable to workout the next session uncomfortable to workout the next session

Evaluating their current level of Evaluating their current level of fitnessfitness

Objective evaluationObjective evaluation– Based on measurable factsBased on measurable facts– Uses observable and measurable facts to Uses observable and measurable facts to

assess an individual’s level if fitnessassess an individual’s level if fitness– Ex- height, weight, body composition, Ex- height, weight, body composition,

blood pressure, flexibility, muscular blood pressure, flexibility, muscular strength, etcstrength, etc

Subjective evaluationSubjective evaluation– Based on client’s self-imageBased on client’s self-image– See how the client views his or her level See how the client views his or her level

of fitnessof fitness

Two factors to consider when Two factors to consider when developing a fitness programdeveloping a fitness program

Skill FactorsSkill Factors– Balance, coordination, speed, power, Balance, coordination, speed, power,

agility, etcagility, etc– Help keep client’s interest level up by Help keep client’s interest level up by

bringing some challenge to a daily routine bringing some challenge to a daily routine and to keep them from getting burnt outand to keep them from getting burnt out

Health FactorsHealth Factors– Strength, cardiorespiratory endurance, Strength, cardiorespiratory endurance,

muscle endurance, flexibility, and body muscle endurance, flexibility, and body compositioncomposition

Health factorsHealth factors

StrengthStrength- Ability of a muscle to exert a - Ability of a muscle to exert a maximum force against a resistance.maximum force against a resistance.– Balance of strength is important in fitnessBalance of strength is important in fitness

Muscle endurance-Muscle endurance- ability of a muscle to ability of a muscle to apply force repeatedly over a period of apply force repeatedly over a period of time.time.

Cardiorespiratory endurance-Cardiorespiratory endurance- the MOST the MOST important aspect of physical fitnessimportant aspect of physical fitness– Ability of the heart, blood vessels, and lungs to Ability of the heart, blood vessels, and lungs to

perform efficiently during sustained physical perform efficiently during sustained physical activities.activities.

Health factors cont.Health factors cont.

FlexibilityFlexibility- ability to stretch/move the - ability to stretch/move the muscle through its full ROM without muscle through its full ROM without causing pain or muscle tearingcausing pain or muscle tearing– Most OFTEN OVERLOOKED component of Most OFTEN OVERLOOKED component of

fitnessfitness Body Composition-Body Composition- ratio between lean ratio between lean

body mass and fatbody mass and fat– Weight of the body after the body fat has been Weight of the body after the body fat has been

subtractedsubtracted– This is the BEST way to determine ideal body This is the BEST way to determine ideal body

weightweight

Motivating the client/athleteMotivating the client/athlete

Fitness (or rehab) is not an easy task, Fitness (or rehab) is not an easy task, it takes hard work and dedicationit takes hard work and dedication– You are the one responsible for You are the one responsible for

motivating your individual motivating your individual Two main reasons why people quit Two main reasons why people quit

their workout routinetheir workout routine– TimeTime– EnergyEnergy

Motivating your clientMotivating your client

Help your client set goalsHelp your client set goals– Make sure their goals are reasonable and realistic. Make sure their goals are reasonable and realistic.

Two types of goals you should help them set:Two types of goals you should help them set:– Short term goalsShort term goals– Long term goalsLong term goals

What if your client does not meet their goal?What if your client does not meet their goal?– Stay positive! This happens to everyone.Stay positive! This happens to everyone.– Don’t blame them, but encourage them to get right Don’t blame them, but encourage them to get right

back into the routineback into the routine Goals are met, now what?Goals are met, now what?

– Have them plan a rewardHave them plan a reward

Short and Long term goalsShort and Long term goals

Make sure they are attainable!Make sure they are attainable! Short termShort term

– Attainable in a two-four week periodAttainable in a two-four week period– Ex. One-two pounds a weekEx. One-two pounds a week– Ex. Increase reps by 2Ex. Increase reps by 2– Ex. Decrease mile time by 30-60 secondsEx. Decrease mile time by 30-60 seconds

Long termLong term– Attainable by end of your training periodAttainable by end of your training period– Ex. Lose 40 poundsEx. Lose 40 pounds– Ex. Run a marathonEx. Run a marathon– Ex. Get pbf to 15%Ex. Get pbf to 15%– Ex. Lift a desired amount of weight/gain inchesEx. Lift a desired amount of weight/gain inches

Goal and Fitness progress cardsGoal and Fitness progress cards

Help to keep track of their progressHelp to keep track of their progress Helps to give them “ownership” of Helps to give them “ownership” of

the program and a sense of the program and a sense of motivation and progressmotivation and progress

Page 3-19 and 3-20Page 3-19 and 3-20

Fitness trendsFitness trends

They offer a “quick fix” that is They offer a “quick fix” that is neither realistic or healthyneither realistic or healthy

They get the interest of people who They get the interest of people who are not educated about the harm are not educated about the harm they can dothey can do

Educate your clients/athletes about Educate your clients/athletes about the harm they can do the harm they can do

The best way to get good results is The best way to get good results is diet and exercisediet and exercise

Emphasis to clientEmphasis to client

The main emphasis you want to get The main emphasis you want to get to your client/athlete is:to your client/athlete is:

Fitness is a journey NOT a destination!Fitness is a journey NOT a destination!