Holdings: The complete book of personal training

The complete book of personal training:

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Bibliographic Details
Main Author:	Brooks, Douglas S. (Author)
Format:	Book
Language:	English
Published:	Champaign, IL [u.a.] Human Kinetics 2004
Subjects:	Clubs de culture physique - Gestion Entraîneurs personnels - Orientation professionnelle aPhysical fitness centers > xManagement aPersonal trainers > xVocational guidance Personal Training
Online Access:	Inhaltsverzeichnis
Physical Description:	XVIII, 589 S. Ill., graph. Darst.
ISBN:	0736000135 9780736000130

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Record in the Search Index

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adam_text	Preface xiii Acknowledgments xv Credits xvii Part I Starting, Maintaining, and Growing a Successful Personal Training Business Chapter 1 Personal Training: Then, Now, and Into the Future History of the Fitness Industry -------- History of Personal Fitness Training Personal Training Today ----------------- 4 4 6 Current Issues Facing the Industry The Future of Personal Training — 7 9 Chapter 2 Breaking In: You (Yes, You!) Can Be a Personal Trainer 13 Sole Proprietorship: Owning Your Own Business --------------------------- The Making of a Personal Trainer - Why Personal Training? ------------- How Do I Start? ------------------------- What Qualifications Are Required?- Establishing Credibility ----------------- Setting Up Shop for Your Client s Home Gym or Your Training Facility --------------- Business Pitfalls: Why Trainers Fail -------- Developing Your Training Style ------------- -13 -14 -16 -17 -18 -19 -19 -20 -21 Where Do You Go With Your Training? ■ How Do You Create Success? ------------- Common Traps That Trainers Fall Into Making a First Impression ---------------- First Meeting ---------------------------------- Client Introductory Packet First Workout ------------------ Fitness Testing and Evaluation - Personal Burnout ------------------ -22 -22 -23 -24 -25 -27 -28 -31 -31 Chapter 3 Starting and Refining Your Business 33 Create a Professional Business Image- Advisory Boards ----------------------------- Deciding Where to Train Getting Your Business Running Confidently ------ Policy: The Foundation for Running Your Business ----- -33 -35 -37 -44 Pricing Your Services ------- Billing and Pricing Options Payment Plans ----------------- Managing Your Business for the Long Term --------- Personal Training Management Directions for the Future ---------------------------------------- -52 54 -62 -69 -70 iv Contents Chapter 4 Getting—and Keeping—Clients 73 Marketing Yourself ------------------ Market Research and Marketing Success in Small Markets ---------- Finding and Keeping Clients ----- Warning: Getting New Clients May Be the Wrong Focus ---------- Cultivating Your Existing Core of Clients- Making the Most of Personal Referrals — Stealing Clients ---------------------------------- -73 -77 -85 -88 -91 -93 -94 -99 Preserving Current Business and Anticipating Future Opportunity ----------------103 Forces That Shape Consumer Health, Fitness Choices, and Interest ----------------------103 Future Trends You Cannot Afford to Miss -----------------------------------------104 In Search of Clients: Diversify Your Business, Make Plans, and Take Action ---------------------104 Looking for Clients? Remember, They re Looking for You, Too! --------------- Expanding Your Client Base and Keeping Your Existing Clientele --------- Cultivating Referral Opportunity --------- Selling Your Services, Professionalism, and Image ------------------------------------- Training Your Sales Skills --------------- The Art of Closing the Deal ---------- Image, Professionalism, and Service - Retaining Clients -------------------------- Is Your Business in Trouble?- Know Yourself and You Can Know Your Business ----------- -105 -105 -106 106 106 106 107 108 110 110 Chapter 5 Expanding Your Business 113 Why Should I Consider Expanding My Business? ------------ Partnering With a Retail Business for New Client Referrals ------------- -------113 -------117 -------120 -------126 -------126 Integrating the Trainer Into Your Business -----127 Hiring Additional Trainers and Staff - How Will Adding Employees Improve Your Business? ---------------- Training the Trainer ----------------------- Compensating Trainers: How Do You Fairly Split Up Trainer-Generated Income? --------- Product Sales: Moving Toward Full-Service Business ------------------------------- Alternative Revenues ------------------------------ Speaker Resources --------------------------------- Informational Sources: Articles, Books, and Videos ------------------ A Final Word ------------------------ 127 131 132 135 135 136 Chapter 6 Managing Your Time 10 Tips for Effective Time Management --------137 Notice Where Your Time Goes -------------------140 Delegate ---------------------------------------- Use Computers to Ease Time Burdens - 137 141 144 Chapter 7 Maintaining a Service Focus 149 Being a Professional: 12 Commandments —149 Keeping Your Clients Motivated ------------ Keeping Yourself Motivated ------------------ Asking for. Getting, and Using Client Feedback ------------------------ ------------151 ------------154 ------------155 ------------158 ------------159 Understanding What Drives Your Clients —165 Cultivating Listening Skills --------------------------166 Developing Real-Life Communication Expertise --------------------------170 Setting Professional Boundaries Making the Client-Trainer Relationship Work ------------------- Using Communication Skills in Day-to-Day Personal Training ------ Developing Verbal and Nonverbal Communication Skills ----------------- Motivating Your Clients -------------- Getting Exercise Done ---------------- Using Motivation Magic -------------- Staying Motivated ---------------------- Helping Your Clients Change m 173 173 174 175 175 VI Contents Chapter 8 Legal and Professional Responsibilities 177 Understanding the Basics- Avoiding Lawsuits ----------- Practicing Risk Management -------- Understanding Legal Implications- 177 178 179 183 Laying Your Legal and Client-Care Concerns to Rest --------------------------------------185 Legal References and Suggested Reading -----185 Legal Consultation -----------------------------------185 Chapter 9 Control Your Finances-and Control Your Future 187 Financial Fitness -------------------------------- Tax, Business, and Investment Records Basic Business Decisions -------------------- Retiring at a Level of Income You Desire ------------------------- Tax-Deferred Savings and Investments Investing for Retirement- Six Key Principles ----------------------------- 187 -189 190 196 197 -197 Different Types of Investments ------- Understanding Retirement Plans — Changing Tax Law and Retirement Plan Options ------------------------------- Estate Planning ---------------------------- Ready, Set, Retire! ------------------------- Financial Issues: Suggested Reading- -199 200 -201 -201 202 203 Part II Foundations Behind Program Design That Works Chapter 10 Gathering Information (Screening) Exercise Theory and Individual Client Need -------------------------- -207 Medical History and Health Questionnaire and Lifestyle Profile -------------------------------- 208 Red Flags -------------------------------------- Physician-Directed Diagnostic Testing Client Interview ------------------------------ 207 209 -210 -210 Chapter 11 Practical Fitness Testing and Assessment 213 Fitness Testing—An Optional Motivational Tool ---------------- -----------------214 Initial and Follow-Up Fitness Assessments —214 Using Fitness Assessment Results ----------------215 Weaknesses With Traditional Testing and Assessment Approaches ----------------------- Practical, Contemporary, Personalized Approach to Testing ------------------------ Creating Your Own Fitness Tests- Determining What to Test --------- Cardiorespiratory Endurance ------ -218 -219 -219 220 220 Muscular Strength and Endurance Posture and Flexibility ------------------ Body Composition ---------------------- Body Weight ----------------------------- Percent Body Fat ------------------------ Blood Pressure --------------------------- 222 228 234 234 234 238 239 Successful Testing and Assessment -------- Fitness Assessment: Suggested Reading -----239 Contents vii Chapter 12 Achieving Goal- and People-Oriented Programming 241 Importance of Setting Goals ----------------------241 10 Steps To Effective Program Design --------246 Evaluating Your Client s Goals ---------------------241 Case Study: Program Design Describing and Recording Goals ---------------- 242 for Real People --------------------------------------251 Writing Goals- ________________________ 242 Fitness Programming That Fails Identifying Fitness Goals -------------------------- 242 tO Deliver ResultS ----------------------------------- 252 Goal-Setting Checklist -----------------------------244 ^0™565 Promises· Promises ------------------- 253 Scheduling Your Client s Workouts ________ 245 P^amming for Life ------------------------------253 Being Honest With Your Client ------------------ 246 Chapter 13 Periodization: A Model for Planned Results 255 Principles of Periodization ------------------------ 255 Recovery From Overtraining ---------------------263 From Athlete to Fitness Client ------------------- 256 Knowing When to Quit --------------------------- 264 Practical Application of Last Words on Overtraining ---------------------- 264 Periodization Principles -----------------------------260 Software Resources ---------------------------------265 Avoiding Overtraining by Including Periodization: Suggested Reading --------------265 Rest and Recovery --------------------------------- 260 Avoiding Overtraining With Sensible Progression -------------------------------- 263 Chapter 14 Track Your Client s Progress 267 Knowing Where Your Client Has Been, Maintaining Cardiovascular Fitness --------------272 Where She Is, and Where Maintaining Muscular Endurance, She Wants to Go ------------------------------------- 267 Strength, and Power ---------------------------------274 Reassessing Your Client s Fitness Level ------ 267 Maintaining Flexibility Gains ----------------------275 Using the Week at a Glance Regaining Fitness -------------------------------------275 Workout Log ------------------------------------------ 269 _ * v _.. ., c.t _ л Taking Your Client s Fitness Calculating Percent Improvement -------------- 269 to tne pjext \|_evel _______________________275 Detraining and the Psychology Behind Maintaining Progress ------------------------------269 Chapter 15 Science Behind Accurate Exercise Programs 277 Energy Systems at a Glance ------------------------277 Training Energy Systems ---------------------------281 Energy Spectrum --------------------------------------277 Physiology of Warm-Up and Cool-Down ------281 Energy and Food --------------------------------------278 Physiology of Cardiorespiratory Training — 286 Immediate Energy: ATP-CP System -------------278 Physiology of Resistance Training and Short-Term Energy: Lactic Acid or Muscular Fitness -------------------------------------296 Glycolytic System -------------------------------------279 Physiology of Flexibility Training— -------------308 Long-Term Energy: Aerobic or Physiology: Suggested Reading ------------------315 Oxidative System -----------------------------------280 VIII Contents Chapter 16 Right Workout Environment, Right Workout Equipment Working Out at a Commercial Training Facility Working Out at Home Creating a Home Gym 317 -317 318 Working With Minimal Equipment - Selecting Essential Equipment ------- Equipment Essentials: The Final Word 317 325 - 326 - 329 Part III Program Design: Application That Bridges Theory to Practice Chapter 17 Gauging Exercise Intensity 333 How Accurately Does Heart Rate Reflect Oxygen Consumption? — ---------333 Methods for Determining Target Heart Rate and Training Heart Rate Range -----------336 Using Percentage of Maximal Heart Rate —337 Case Study: Calculating Recovery and Exercise THRRs As a Percentage of MHR — 338 Counting Heartbeats With Manual Palpation -------------------------------------339 Counting Heartbeats Using Heart Rate Monitors ----------------------------------341 Rating Exertion: A Method That Uses Perception of Exertion -----------------------------342 Case Study: Playing the Game- Associating H R With Exertion Perception — 343 10-Point Exertion Scale -----------------------------344 Talk Test ------------------------------------------------ 344 Final Words on Gauging Exercise Intensity ------------------------------------- 345 Chapter 18 Cardiorespiratory Conditioning Programming 347 Training Aerobically ------- Case Study— VO2and Cardiorespiratory Fitness Smart Progression ---------- ----------------------347 -------------------- 350 --------------------350 Running or Walking 5K, 10K, and Beyond —351 Case Study: 5K, 10K, and Beyond ----------------351 Interval Training and Fat Burning --------------354 10-Point Exertion Scale ----------------- Interval Conditioning Terminology - Guidelines for Performing Intervals Safely and Effectively ------------------- Top Aerobic Exercise --------------------- Cardiorespiratory Conditioning: Suggested Reading ----------------- 359 359 364 365 365 Chapter 19 Resistance Training Programming: A Balanced Approach 367 What Resistance Training Is and Isn t ---------- 367 Putting Strength Training Myths to Rest — 367 Planning Your Client s Strength Program —370 Lifting Technique— ——------------------------------374 Continuum of Training Programs ----------------375 High-Repetition Overloads --------------------------376 Changing Intensity for Strength Gains ----------376 High-Intensity Training Edge ----------------------377 Functional Training ----------------------------------380 Changing a Strength Program- Cross-Training ---------------------- Make the Most of the Training System Strength Training Programming You Can Follow -------------------------------- 380 380 -381 Strength Training Workout Sheet 15 Top Strength Exercises (and How to Do Them) --------------- -381 389 389 Contents IX Chapter 20 Flexibility Training: Effective Program Design 411 Physiological and Biomechanical Basics - Types and Relative Risks of Stretching — Which Stretching Methods Work Best? PNF Stretching -------------------------------- Active-Isolated Stretching - How to Develop Flexibility- Best Approach ----------------- 411 412 413 415 417 417 419 Optimal Time to Stretch- When Not to Stretch ------ Stretching: Putting It All Together Stretching Right: 15 Classic Flexibility Exercises -------------------- Stretching on the Stability Ball Flexibility: Suggested Reading- -419 420 420 420 435 442 Chapter 21 Fueling Your Clients: Before, During, and After Workouts 443 Eating for Exercise ----------------- Computing Your Client s Daily Calorie Requirements ------------ Identifying Correct Food Portion Size- Helping Your Clients Learn How to Read Food Labels -------------------------- Helping Your Clients Know What Diet to Follow --------------------------------- 443 443 446 -447 Building Muscle Safely and Sensibly -----------450 How Your Client Should Eat Before, During, and After Workouts ----------------------451 Sport Drinks and Water Intake ------------------454 Monitoring and Guiding Your Client s Eating Habits -----------------------------------------454 448 Chapter 22 Guiding Clients Toward Healthy Eating Habits 455 Playing the Weight Loss Game ----- Teaching Clients to Eat Healthfully Helping Your Clients Lose Weight -------456 -------456 ------- 457 Personal Reality Check-Let s Get Honest!— 459 Using the Food Pyramid ---------------------------459 Sharing the Big Picture of Health and Weil-Being --------------------------------------------460 Part IV: Working Safely and Effectively With Special Populations Chapter 23 Managing Cholesterol, H DU L D L, High Blood Pressure, and Heart Disease 463 Prevention Plan for Overall Health Atherosclerotic Disease ---------------- Coronary Heart Disease -------------- Understanding CHD Risk ------------- Understanding Cholesterol Levels Lowering Cholesterol ------------------ 463 464 464 465 467 469 Blood Pressure ------------------- CHD Therapies ----------------- Prevention Bridge -------------- Special Section: Interpreting Blood Panel Reports ----------- -470 -4Ћ -472 -472 Contents Chapter 24 Training the Cardiac Patient 475 Role of Personal Trainers- Exercise Guidelines --------- ---------------------475 ---------------------476 Medications and Coronary Heart Disease -----478 Safety Considerations --------------------------------478 Post-Cardiac Rehabilitation ------------------------478 By the Way, What s a MET? ------------------------479 Case Study: Post-Cardiac Rehabilitation Is More Than Just Exercise --------------------------479 Cardiac Clients: Suggested Reading -----------482 Chapter 25 Diabetes Mellitus: Types 1 and 2 483 Effects of Diabetes Mellitus ----------------- Understanding Diabetes and Its Impact on Personal Health ---------------------------- Classifying and Defining the Cause (Etiology) of Diabetes Mellitus -------- Pathophysiology of Diabetes --------- Long-Term Complications of Uncontrolled Diabetes ----------------- Therapeutic Interventions for Diabetes Mellitus ------------------ Preexercise Screening, Assessment, and Follow-Up ------------------------------------------ Common Activity Guidelines for Type 1 and Type 2 Diabetes ----------------- 483 483 484 485 486 486 487 488 Working With Type 1 Diabetes During Exercise --------------------- Working With Type 2 Diabetes During Exercise --------------------- Exercise Program Progression ----- Benefits and Risks of Exercise for Clients With Diabetes ---------------- Final Tally: Risk Versus Effectiveness of Exercise in Diabetes -------------------------- Diabetes: Suggested Reading Resources --------------------------- 488 488 490 490 -491 492 492 Chapter 26 Asthma and Your Client 493 What Is Asthma? ------ Treatment of Asthma Chronic Asthma -------- -------------------------493 -------------------------493 -------------------------494 Chronic Obstructive Pulmonary Disease — 495 Exercise and Asthma --------------------------------496 Designing the Exercise Program ----------------496 Setting Up the Exercise Program - Considering the Refractory Period Managing an Asthmatic Attack — Asthma Medications ------------------- Today s Treatment Approach - Asthma: Suggested Reading - -497 -497 -497 500 500 -501 Chapter 27 Arthritis: Osteoarthritis and Rheumatoid 503 Promises and Hope -------------------------- Understanding the Arthritis Umbrella Osteoarthritis ---------------------------------■ Rheumatoid Arthritis ------------------ Treatment of Arthritis ------------------ Traditional Treatment Approach to Relieving Arthritis Pain ----------------- Using Supplements to Relieve Arthritis Pain -------------------- Exercise Rx: Designing an Effective Program ----------- 503 504 504 504 505 505 505 506 Exercise Training Benefits for the Client With Arthritis ------------------ Physical Decline of the Arthritic Client- Exercise Program Goals -------------------- Wearing Out --------------------------------- Exercise for Clients With Arthritis - Two-Hour Rule -------------------------- Individualized Health Screening Perfect Setup for Success ---------- Arthritis: Suggested Reading ----- Resources ------------------------------- 506 506 -507 -507 -507 509 509 -510 -510 -510 Contents XI Chapter 28 Working With Older Adults 511 Disability Zone- Who Is the Older Adult? ---------------------- Making Physical Activity Meaningful and Fun for the Older Adult ------------------------ Program Design for the Older Adult: A Balancing Act ----------------------------- General Exercise Guidelines for Working With the Older Adult - 511 512 512 514 514 Importance of Resistance Training for Older Adults -------------------------------------------515 Individualizing Programming Approaches -----517 Growing Old -------------------------------------------517 Secret of Aging Well ---------------------------------518 Aging: Suggested Reading ------------------------518 Resources -----------------------------------------------518 Chapter 29 Training the Pregnant Client: A Special Healthy Population Moving Beyond Misconceptions and Outdated Guidelines ---------------------------------519 Physiological Concerns, Adaptations, and Changes During Pregnancy ----------------------522 Exercise Guidelines ---------------------------------- 523 Commonsense Guidelines for Exercising During Pregnancy ---------------- Cardiovascular Exercise ---------------------- Resistance Training ----------------------------- Exercises or Positions to Avoid --------- Recommended Exercise Protocol and Modifications --------------------------------- 523 525 525 525 526 Stretching Guidelines ------------- Stretches or Positions to Avoid Recommended Stretches -------- Postnatal Exercise Return -------- Overall Impact of Exercise ------ 519 - 526 - 526 - 526 - 526 - 527 Pregnancy Case Study: A Healthy Client With Special Concerns ----------------------------- 527 Time to Exercise Judgment ----------------------529 Using Common Sense ----------------------------- 529 Pregnant Clients: Suggested Reading --------529 Resources ---------------------------------------------- 530 Part V The Final Edge Chapter 30 Keep Your Personal and Professional Desire Burning Brightly 533 Why Do Trainers Burn Out? ------------- How to Keep Personal Training Fresh - The Final Edge ------------------------------- 533 535 536 Develop a Style That Is Honest and Sincere and That Is You ---------------- -537 Chapter 31 Bringing Personal Training Back to One on One 539 What a Successful Personal Training Business Looks Like What Successful Trainers Look Like Conducting Outstanding Personal Training Sessions ----------------—-—- 539 540 540 Timeless Essentials for the Successful Personal Trainer ----------------------------------------541 Master Trainer: Beyond Ordinary Training —541 Trainer s Dream List --------------------------------544 Understanding the Client s Perspective ------545 xii Contents Appendix: Client References and Introductory Packet Overview 547 Suggested Reading 575 Recommended Reading and Index 583 Useful Health and About the Author 590 Fitness Resources 571
adam_txt	Preface xiii Acknowledgments xv Credits xvii Part I Starting, Maintaining, and Growing a Successful Personal Training Business Chapter 1 Personal Training: Then, Now, and Into the Future History of the Fitness Industry -------- History of Personal Fitness Training Personal Training Today ----------------- 4 4 6 Current Issues Facing the Industry The Future of Personal Training — 7 9 Chapter 2 Breaking In: You (Yes, You!) Can Be a Personal Trainer 13 Sole Proprietorship: Owning Your Own Business --------------------------- The Making of a Personal Trainer - Why Personal Training? ------------- How Do I Start? ------------------------- What Qualifications Are Required?- Establishing Credibility ----------------- Setting Up Shop for Your Client's Home Gym or Your Training Facility --------------- Business Pitfalls: Why Trainers Fail -------- Developing Your Training Style ------------- -13 -14 -16 -17 -18 -19 -19 -20 -21 Where Do You Go With Your Training? ■ How Do You Create Success? ------------- Common Traps That Trainers Fall Into Making a First Impression ---------------- First Meeting ---------------------------------- Client Introductory Packet First Workout ------------------ Fitness Testing and Evaluation - Personal Burnout ------------------ -22 -22 -23 -24 -25 -27 -28 -31 -31 Chapter 3 Starting and Refining Your Business 33 Create a Professional Business Image- Advisory Boards ----------------------------- Deciding Where to Train Getting Your Business Running Confidently ------ Policy: The Foundation for Running Your Business ----- -33 -35 -37 -44 Pricing Your Services ------- Billing and Pricing Options Payment Plans ----------------- Managing Your Business for the Long Term --------- Personal Training Management Directions for the Future ---------------------------------------- -52 54 -62 -69 -70 iv Contents Chapter 4 Getting—and Keeping—Clients 73 Marketing Yourself ------------------ Market Research and Marketing Success in Small Markets ---------- Finding and Keeping Clients ----- Warning: Getting New Clients May Be the Wrong Focus ---------- Cultivating Your Existing Core of Clients- Making the Most of Personal Referrals — Stealing Clients ---------------------------------- -73 -77 -85 -88 -91 -93 -94 -99 Preserving Current Business and Anticipating Future Opportunity ----------------103 Forces That Shape Consumer Health, Fitness Choices, and Interest ----------------------103 Future Trends You Cannot Afford to Miss -----------------------------------------104 In Search of Clients: Diversify Your Business, Make Plans, and Take Action ---------------------104 Looking for Clients? Remember, They're Looking for You, Too! --------------- Expanding Your Client Base and Keeping Your Existing Clientele --------- Cultivating Referral Opportunity --------- Selling Your Services, Professionalism, and Image ------------------------------------- Training Your Sales Skills --------------- The Art of Closing the Deal ---------- Image, Professionalism, and Service - Retaining Clients -------------------------- Is Your Business in Trouble?- Know Yourself and You Can Know Your Business ----------- -105 -105 -106 106 106 106 107 108 110 110 Chapter 5 Expanding Your Business 113 Why Should I Consider Expanding My Business? ------------ Partnering With a Retail Business for New Client Referrals ------------- -------113 -------117 -------120 -------126 -------126 Integrating the Trainer Into Your Business -----127 Hiring Additional Trainers and Staff - How Will Adding Employees Improve Your Business? ---------------- Training the Trainer ----------------------- Compensating Trainers: How Do You Fairly Split Up Trainer-Generated Income? --------- Product Sales: Moving Toward Full-Service Business ------------------------------- Alternative Revenues ------------------------------ Speaker Resources --------------------------------- Informational Sources: Articles, Books, and Videos ------------------ A Final Word ------------------------ 127 131 132 135 135 136 Chapter 6 Managing Your Time 10 Tips for Effective Time Management --------137 Notice Where Your Time Goes -------------------140 Delegate ---------------------------------------- Use Computers to Ease Time Burdens - 137 141 144 Chapter 7 Maintaining a Service Focus 149 Being a Professional: 12 Commandments —149 Keeping Your Clients Motivated ------------ Keeping Yourself Motivated ------------------ Asking for. Getting, and Using Client Feedback ------------------------ ------------151 ------------154 ------------155 ------------158 ------------159 Understanding What Drives Your Clients —165 Cultivating Listening Skills --------------------------166 Developing Real-Life Communication Expertise --------------------------170 Setting Professional Boundaries Making the Client-Trainer Relationship Work ------------------- Using Communication Skills in Day-to-Day Personal Training ------ Developing Verbal and Nonverbal Communication Skills ----------------- Motivating Your Clients -------------- Getting Exercise Done ---------------- Using Motivation Magic -------------- Staying Motivated ---------------------- Helping Your Clients Change m 173 173 174 175 175 VI Contents Chapter 8 Legal and Professional Responsibilities 177 Understanding the Basics- Avoiding Lawsuits ----------- Practicing Risk Management -------- Understanding Legal Implications- 177 178 179 183 Laying Your Legal and Client-Care Concerns to Rest --------------------------------------185 Legal References and Suggested Reading -----185 Legal Consultation -----------------------------------185 Chapter 9 Control Your Finances-and Control Your Future 187 Financial Fitness -------------------------------- Tax, Business, and Investment Records Basic Business Decisions -------------------- Retiring at a Level of Income You Desire ------------------------- Tax-Deferred Savings and Investments Investing for Retirement- Six Key Principles ----------------------------- 187 -189 190 196 197 -197 Different Types of Investments ------- Understanding Retirement Plans — Changing Tax Law and Retirement Plan Options ------------------------------- Estate Planning ---------------------------- Ready, Set, Retire! ------------------------- Financial Issues: Suggested Reading- -199 200 -201 -201 202 203 Part II Foundations Behind Program Design That Works Chapter 10 Gathering Information (Screening) Exercise Theory and Individual Client Need -------------------------- -207 Medical History and Health Questionnaire and Lifestyle Profile -------------------------------- 208 Red Flags -------------------------------------- Physician-Directed Diagnostic Testing Client Interview ------------------------------ 207 209 -210 -210 Chapter 11 Practical Fitness Testing and Assessment 213 Fitness Testing—An Optional Motivational Tool ---------------- -----------------214 Initial and Follow-Up Fitness Assessments —214 Using Fitness Assessment Results ----------------215 Weaknesses With Traditional Testing and Assessment Approaches ----------------------- Practical, Contemporary, Personalized Approach to Testing ------------------------ Creating Your Own Fitness Tests- Determining What to Test --------- Cardiorespiratory Endurance ------ -218 -219 -219 220 220 Muscular Strength and Endurance Posture and Flexibility ------------------ Body Composition ---------------------- Body Weight ----------------------------- Percent Body Fat ------------------------ Blood Pressure --------------------------- 222 228 234 234 234 238 239 Successful Testing and Assessment -------- Fitness Assessment: Suggested Reading -----239 Contents vii Chapter 12 Achieving Goal- and People-Oriented Programming 241 Importance of Setting Goals ----------------------241 10 Steps To Effective Program Design --------246 Evaluating Your Client's Goals ---------------------241 Case Study: Program Design Describing and Recording Goals ---------------- 242 for "Real People" --------------------------------------251 Writing Goals- _ 242 Fitness Programming That Fails Identifying Fitness Goals -------------------------- 242 tO Deliver ResultS ----------------------------------- 252 Goal-Setting Checklist -----------------------------244 ^0™565' Promises· Promises ------------------- 253 Scheduling Your Client's Workouts _ 245 P^amming for Life ------------------------------253 Being Honest With Your Client ------------------ 246 Chapter 13 Periodization: A Model for Planned Results 255 Principles of Periodization ------------------------ 255 Recovery From Overtraining ---------------------263 From Athlete to Fitness Client ------------------- 256 Knowing When to Quit --------------------------- 264 Practical Application of Last Words on Overtraining ---------------------- 264 Periodization Principles -----------------------------260 Software Resources ---------------------------------265 Avoiding Overtraining by Including Periodization: Suggested Reading --------------265 Rest and Recovery --------------------------------- 260 Avoiding Overtraining With Sensible Progression -------------------------------- 263 Chapter 14 Track Your Client's Progress 267 Knowing Where Your Client Has Been, Maintaining Cardiovascular Fitness --------------272 Where She Is, and Where Maintaining Muscular Endurance, She Wants to Go ------------------------------------- 267 Strength, and Power ---------------------------------274 Reassessing Your Client's Fitness Level ------ 267 Maintaining Flexibility Gains ----------------------275 Using the 'Week at a Glance " Regaining Fitness -------------------------------------275 Workout Log ------------------------------------------ 269 _ * v _. ., c.t _ л Taking Your Client s Fitness Calculating Percent Improvement -------------- 269 to tne pjext \|_evel _275 Detraining and the Psychology Behind Maintaining Progress ------------------------------269 Chapter 15 Science Behind Accurate Exercise Programs 277 Energy Systems at a Glance ------------------------277 Training Energy Systems ---------------------------281 Energy Spectrum --------------------------------------277 Physiology of Warm-Up and Cool-Down ------281 Energy and Food --------------------------------------278 Physiology of Cardiorespiratory Training — 286 Immediate Energy: ATP-CP System -------------278 Physiology of Resistance Training and Short-Term Energy: Lactic Acid or Muscular Fitness -------------------------------------296 Glycolytic System -------------------------------------279 Physiology of Flexibility Training— -------------308 Long-Term Energy: Aerobic or Physiology: Suggested Reading ------------------315 Oxidative System -----------------------------------280 VIII Contents Chapter 16 Right Workout Environment, Right Workout Equipment Working Out at a Commercial Training Facility Working Out at Home Creating a Home Gym 317 -317 318 Working With Minimal Equipment - Selecting Essential Equipment ------- Equipment Essentials: The Final Word 317 325 - 326 - 329 Part III Program Design: Application That Bridges Theory to Practice Chapter 17 Gauging Exercise Intensity 333 How Accurately Does Heart Rate Reflect Oxygen Consumption? — ---------333 Methods for Determining Target Heart Rate and Training Heart Rate Range -----------336 Using Percentage of Maximal Heart Rate —337 Case Study: Calculating Recovery and Exercise THRRs As a Percentage of MHR — 338 Counting Heartbeats With Manual Palpation -------------------------------------339 Counting Heartbeats Using Heart Rate Monitors ----------------------------------341 Rating Exertion: A Method That Uses Perception of Exertion -----------------------------342 Case Study: Playing the Game- Associating H R With Exertion Perception — 343 10-Point Exertion Scale -----------------------------344 Talk Test ------------------------------------------------ 344 Final Words on Gauging Exercise Intensity ------------------------------------- 345 Chapter 18 Cardiorespiratory Conditioning Programming 347 Training Aerobically ------- Case Study— VO2and Cardiorespiratory Fitness Smart Progression ---------- ----------------------347 -------------------- 350 --------------------350 Running or Walking 5K, 10K, and Beyond —351 Case Study: 5K, 10K, and Beyond ----------------351 Interval Training and Fat Burning --------------354 10-Point Exertion Scale ----------------- Interval Conditioning Terminology - Guidelines for Performing Intervals Safely and Effectively ------------------- Top Aerobic Exercise --------------------- Cardiorespiratory Conditioning: Suggested Reading ----------------- 359 359 364 365 365 Chapter 19 Resistance Training Programming: A Balanced Approach 367 What Resistance Training Is and Isn't ---------- 367 Putting Strength Training Myths to Rest — 367 Planning Your Client's Strength Program —370 Lifting Technique— ——------------------------------374 Continuum of Training Programs ----------------375 High-Repetition Overloads --------------------------376 Changing Intensity for Strength Gains ----------376 High-Intensity Training Edge ----------------------377 Functional Training ----------------------------------380 Changing a Strength Program- Cross-Training ---------------------- Make the Most of the Training System Strength Training Programming You Can Follow -------------------------------- 380 380 -381 Strength Training Workout Sheet 15 Top Strength Exercises (and How to Do Them) --------------- -381 389 389 Contents IX Chapter 20 Flexibility Training: Effective Program Design 411 Physiological and Biomechanical Basics - Types and Relative Risks of Stretching — Which Stretching Methods Work Best? PNF Stretching -------------------------------- Active-Isolated Stretching - How to Develop Flexibility- Best Approach ----------------- 411 412 413 415 417 417 419 Optimal Time to Stretch- When Not to Stretch ------ Stretching: Putting It All Together Stretching Right: 15 Classic Flexibility Exercises -------------------- Stretching on the Stability Ball Flexibility: Suggested Reading- -419 420 420 420 435 442 Chapter 21 Fueling Your Clients: Before, During, and After Workouts 443 Eating for Exercise ----------------- Computing Your Client's Daily Calorie Requirements ------------ Identifying Correct Food Portion Size- Helping Your Clients Learn How to Read Food Labels -------------------------- Helping Your Clients Know What Diet to Follow --------------------------------- 443 443 446 -447 Building Muscle Safely and Sensibly -----------450 How Your Client Should Eat Before, During, and After Workouts ----------------------451 Sport Drinks and Water Intake ------------------454 Monitoring and Guiding Your Client's Eating Habits -----------------------------------------454 448 Chapter 22 Guiding Clients Toward Healthy Eating Habits 455 Playing the Weight Loss Game ----- Teaching Clients to Eat Healthfully Helping Your Clients Lose Weight -------456 -------456 ------- 457 Personal Reality Check-Let's Get Honest!— 459 Using the Food Pyramid ---------------------------459 Sharing the Big Picture of Health and Weil-Being --------------------------------------------460 Part IV: Working Safely and Effectively With Special Populations Chapter 23 Managing Cholesterol, H DU L D L, High Blood Pressure, and Heart Disease 463 Prevention Plan for Overall Health Atherosclerotic Disease ---------------- Coronary Heart Disease -------------- Understanding CHD Risk ------------- Understanding Cholesterol Levels Lowering Cholesterol ------------------ 463 464 464 465 467 469 Blood Pressure ------------------- CHD Therapies ----------------- Prevention Bridge -------------- Special Section: Interpreting Blood Panel Reports ----------- -470 -4Ћ -472 -472 Contents Chapter 24 Training the Cardiac Patient 475 Role of Personal Trainers- Exercise Guidelines --------- ---------------------475 ---------------------476 Medications and Coronary Heart Disease -----478 Safety Considerations --------------------------------478 Post-Cardiac Rehabilitation ------------------------478 By the Way, What's a MET? ------------------------479 Case Study: Post-Cardiac Rehabilitation Is More Than Just Exercise --------------------------479 Cardiac Clients: Suggested Reading -----------482 Chapter 25 Diabetes Mellitus: Types 1 and 2 483 Effects of Diabetes Mellitus ----------------- Understanding Diabetes and Its Impact on Personal Health ---------------------------- Classifying and Defining the Cause (Etiology) of Diabetes Mellitus -------- Pathophysiology of Diabetes --------- Long-Term Complications of Uncontrolled Diabetes ----------------- Therapeutic Interventions for Diabetes Mellitus ------------------ Preexercise Screening, Assessment, and Follow-Up ------------------------------------------ Common Activity Guidelines for Type 1 and Type 2 Diabetes ----------------- 483 483 484 485 486 486 487 488 Working With Type 1 Diabetes During Exercise --------------------- Working With Type 2 Diabetes During Exercise --------------------- Exercise Program Progression ----- Benefits and Risks of Exercise for Clients With Diabetes ---------------- Final Tally: Risk Versus Effectiveness of Exercise in Diabetes -------------------------- Diabetes: Suggested Reading Resources --------------------------- 488 488 490 490 -491 492 492 Chapter 26 Asthma and Your Client 493 What Is Asthma? ------ Treatment of Asthma Chronic Asthma -------- -------------------------493 -------------------------493 -------------------------494 Chronic Obstructive Pulmonary Disease — 495 Exercise and Asthma --------------------------------496 Designing the Exercise Program ----------------496 Setting Up the Exercise Program - Considering the Refractory Period Managing an Asthmatic Attack — Asthma Medications ------------------- Today's Treatment Approach - Asthma: Suggested Reading - -497 -497 -497 500 500 -501 Chapter 27 Arthritis: Osteoarthritis and Rheumatoid 503 Promises and Hope -------------------------- Understanding the Arthritis Umbrella Osteoarthritis ---------------------------------■ Rheumatoid Arthritis ------------------ Treatment of Arthritis ------------------ Traditional Treatment Approach to Relieving Arthritis Pain ----------------- Using Supplements to Relieve Arthritis Pain -------------------- Exercise Rx: Designing an Effective Program ----------- 503 504 504 504 505 505 505 506 Exercise Training Benefits for the Client With Arthritis ------------------ Physical Decline of the Arthritic Client- Exercise Program Goals -------------------- "Wearing Out" --------------------------------- Exercise for Clients With Arthritis - Two-Hour Rule -------------------------- Individualized Health Screening Perfect Setup for Success ---------- Arthritis: Suggested Reading ----- Resources ------------------------------- 506 506 -507 -507 -507 509 509 -510 -510 -510 Contents XI Chapter 28 Working With Older Adults 511 Disability Zone- Who Is the Older Adult? ---------------------- Making Physical Activity Meaningful and Fun for the Older Adult ------------------------ Program Design for the Older Adult: A Balancing Act ----------------------------- General Exercise Guidelines for Working With the Older Adult - 511 512 512 514 514 Importance of Resistance Training for Older Adults -------------------------------------------515 Individualizing Programming Approaches -----517 Growing Old -------------------------------------------517 Secret of Aging Well ---------------------------------518 Aging: Suggested Reading ------------------------518 Resources -----------------------------------------------518 Chapter 29 Training the Pregnant Client: A Special Healthy Population Moving Beyond Misconceptions and Outdated Guidelines ---------------------------------519 Physiological Concerns, Adaptations, and Changes During Pregnancy ----------------------522 Exercise Guidelines ---------------------------------- 523 Commonsense Guidelines for Exercising During Pregnancy ---------------- Cardiovascular Exercise ---------------------- Resistance Training ----------------------------- Exercises or Positions to Avoid --------- Recommended Exercise Protocol and Modifications --------------------------------- 523 525 525 525 526 Stretching Guidelines ------------- Stretches or Positions to Avoid Recommended Stretches -------- Postnatal Exercise Return -------- Overall Impact of Exercise ------ 519 - 526 - 526 - 526 - 526 - 527 Pregnancy Case Study: A Healthy Client With Special Concerns ----------------------------- 527 Time to Exercise Judgment ----------------------529 Using Common Sense ----------------------------- 529 Pregnant Clients: Suggested Reading --------529 Resources ---------------------------------------------- 530 Part V The Final Edge Chapter 30 Keep Your Personal and Professional Desire Burning Brightly 533 Why Do Trainers Burn Out? ------------- How to Keep Personal Training Fresh - The Final Edge ------------------------------- 533 535 536 Develop a Style That Is Honest and Sincere and That Is You ---------------- -537 Chapter 31 Bringing Personal Training Back to One on One 539 What a Successful Personal Training Business Looks Like What Successful Trainers Look Like Conducting Outstanding Personal Training Sessions ----------------—-—- 539 540 540 Timeless Essentials for the Successful Personal Trainer ----------------------------------------541 Master Trainer: Beyond Ordinary Training —541 Trainer's Dream List --------------------------------544 Understanding the Client's Perspective ------545 xii Contents Appendix: Client References and Introductory Packet Overview 547 Suggested Reading 575 Recommended Reading and Index 583 Useful Health and About the Author 590 Fitness Resources 571
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spellingShingle	Brooks, Douglas S. The complete book of personal training Clubs de culture physique - Gestion Entraîneurs personnels - Orientation professionnelle aPhysical fitness centers xManagement aPersonal trainers xVocational guidance Personal Training (DE-588)4678801-3 gnd
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title	The complete book of personal training
title_auth	The complete book of personal training
title_exact_search	The complete book of personal training
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title_full	The complete book of personal training Douglas S. Brooks
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title_full_unstemmed	The complete book of personal training Douglas S. Brooks
title_short	The complete book of personal training
title_sort	the complete book of personal training
topic	Clubs de culture physique - Gestion Entraîneurs personnels - Orientation professionnelle aPhysical fitness centers xManagement aPersonal trainers xVocational guidance Personal Training (DE-588)4678801-3 gnd
topic_facet	Clubs de culture physique - Gestion Entraîneurs personnels - Orientation professionnelle aPhysical fitness centers xManagement aPersonal trainers xVocational guidance Personal Training
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