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)