퍼스널 트레이닝 교육 커리큘럼

NESTA/Spoex Certification Seminar Curriculum Outline Friday 3/11/05 7:30 – 8:00 Introduction Brief Introductions for Mark Baines and Ryan Campbell - NESTA history and personal histories - This would be a good place for Gunnar to introduce himself as a “special Guest” and talk for about 10 minutes on his story and how the new Korean trainers are now creating new oportunities themselves for themselves o Back to Mark and Ryan for how personal training works: o What makes a “good” personal trainer? o Traits of a “good” trainer o Makeup of the job of a personal trainer § Assess § Design § Implement § Re-assess 8:00 – 10:00 Exercise Physiology and Functional Anatomy Exercise Physiology and its importance for the personal trainer Function and importance of the kinetic chain How the energy systems affect training and conditioning The cardiovascular system and understanding the basics How to make the “heart rate” work to our advantage in training Benefits and effects of training - systemically and peripherally The respiratory system and the kinetic chain The muscular system and the effects of exercise Functional characteristics of muscle – roles and actions The skeletal system as defining physiological structure Types and purposes of joints The nervous system – training and function 10:00 – 12:00 Kinesiology and Biomechanics Defining anatomical positioning Planes of movement Anatomical movement descriptors Anatomy – Defining the major “functional” muscles pertaining to movement and their Functions and roles Lower Extremity Core Musculature Upper Extremity 12:00 – 1:00 Lunch 1:00 – 5:00 Hands on – Exercise Application Groups divided into 10 groups of 10 2 circuits (20 total stations) – 10 minutes each (15 minute break at 3pm or so) 8 minute stations with 2 minute travel time between stations 5:00 – 5:30 Q & A Open Forum for Ryan, Mark and Gunnar (limiting time per question/answer to 1-2 minutes each, anything else we welcome after the seminar as time permits) Saturday 3/12/05 7:30 – 9:00 Program Design Discussion on the six components of fitness and their importance to an exercise program Breakdown of the five levels of fitness in exercise programming Resistance Training and the FITTR Principles Basic Progressions of Resistance Training Resistance Training Techniques in Programming Cardiovascular Training Progressions 9:00 – 10:00 Flexibility Foundations of Flexibility Types of Stretching and their importance Warming up and cooling down When to utilize each form of stretching 10:00 – 11:30 Nutrition Nutrition and the role of the personal trainer Basic of nutrition Macronutrients – their roles and physiological effects Carbohydrate Protein Lipids (Fat) Micronutrients – their roles and physiological effects Water Vitamins Minerals Supplements? Are they needed? 11:30 – 12:30 Lunch 12:30 – 1:00 Assessments The importance of assessing and re-assessing clients Assessing the six components of fitness conditioning for individuals 1:00 – 3:00 Hands on – Assessments (15 minute stations x 8) Body Composition Testing (Calipers and Futrex) Blood Pressure (Sphygomamometer) Posture Analysis (Static and Dynamic) Upper Body Strength (Push-ups and pull-ups) Lower Body Strength (Leg Press and BW Squats) Core Strength (Plank and “Sit-ups”) Cardiovascular (Step test or treadmill) Flexibility and Balance (One legged balance and sit-reach or foam rollers) 3:00 – 3:30 Break 3:30 – 5:30 TEST 5:30 – 6:00 Break 6:00 – 7:00 Certification Ceremony Mark Baines, BBA, CSCS, CPT Director of NESTA Education NESTA 30245 Tomas Rancho Santa Margarita, CA 92688 US