Certificate III in Fitness - Module 2
Fitness Program
CONTENTS TYPE OF FITNESS PROGRAMS.................................................................................................................. 3
FITT PRINCIPLE OF PROGRAM DESIGN .................................................................................................... 6
COMPONENTS OF A SESSION .................................................................................................................. 8
DESIGNING A BASIC STRENGTH TRAINING PROGRAM ......................................................................... 13
MUSCULAR ENDURANCE PROGRAMS................................................................................................... 16
CARDIOVASCULAR ENDURANCE PROGRAMS ....................................................................................... 18
FLEXIBILITY PROGRAMS......................................................................................................................... 24
BODY COMPOSITION PROGRAMS ......................................................................................................... 25
OVERTRAINING ...................................................................................................................................... 28
REVIEW AND ADAPT FITNESS PROGRAMS ............................................................................................ 30
GROUP EXERCISE PARTICIPANTS........................................................................................................... 31
CIRCUIT TRAINING ................................................................................................................................. 35
INSTRUCTIONAL PRINCIPALS ................................................................................................................. 40
CREATE A WELCOMING ENVIRONMENT ............................................................................................... 40
QUALITIES OF A GOOD TRAINER ........................................................................................................... 44
SECTION 1 –INSTRUCT AND MONITOR FITNESS PROGRAMS ............................................................... 50
SECTION 2 – PLAN GYM PROGRAMS..................................................................................................... 53
PART B – DEVELOP A CIRCUIT................................................................................................................ 53
SECTION 3 – GROUP EXERCISES ............................................................................................................ 55
ADDITIONAL RESOURCES ADDITIONAL READING Further reading: o Beyond Cueing o Choosing the right exercise o Body Circuit Sample o Circuit Training o Do’s and Don’ts of Weight loss o Muscle Endurance training © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 1 of 58 o Sample Diagnostic Case Study o Target Heart Rate o Insider Secrets of Interval Training o Types of Stretching o Fitness Class variations o Less Mills samples o YMCA samples o Sample Evaluation form for group exercise o In class injury o Relaxation class sample o Speed circuit sample class o Qualities of a good trainer o Weight Training 101 WEBSITES ExRx.net (Exercise Prescription on the Net) – www.exrx.net American College of Sports medicine – www.acsm.org Personal Training on the Net ‐ www.ptonthenet.com BrianMac Sports Coach – www.brianmac.co.uk WEB PAGES Search ‘Fitness programs for [insert goal]’ Search ‘Exercises for [insert body part]’ Search ‘Fitness program samples’ Search ‘Circuit class samples’ Search ‘Fitness instructor tips’ Search ‘How to prepare for exercise class’ Search ‘Designing music for an exercise class’ PLEASE NOTE: Handouts can be found at the back of the module following page 58. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 2 of 58 OVERVIEW OF THIS MODULE This module introduces the student to basis of fitness programs, identifying the main components of fitness, principles of program design and elements that should be included when designing a program. The module then progresses developing a gym and group exercise programs. PART A ‐ INSTRUCT AND MONITOR FITNESS PROGRAMS TYPE OF FITNESS PROGRAMS There are 5 components of health related fitness. o Muscular Strength o Muscular Endurance o Cardiovascular Endurance o Flexibility o Body Composition As a fitness professional you can either help clients develop programs that include elements of all these OR you can develop programs that focus on specific components. This module explores the creation of fitness programs for the various fitness elements. MUSCULAR STRENGTH Strength is defined as the ability of a muscle to exert a force to overcome a resistance. It is the amount of force your muscle can exert against resistance for short duration, anaerobic (without oxygen) activities. Resistance includes external objects such as free weights or household objects as well as your own body weight. Physiologically, muscular strength is the ability of your body to supply ATP (Adenosine Tri‐Phosphate or muscle energy) to your muscle fibres for concentric, eccentric and isometric contractions in short times, which range from 0 to around 15 seconds. Strength is important for your body to perform daily activities efficiently as well as for our health as it enables us to: o Avoid injuries o Maintain good posture © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 3 of 58 o Remain independent (in older age) MUSCULAR ENDURANCE Muscular endurance, unlike strength, is the ability of a muscle to make repeated contractions over a period of time. This is used in day‐to‐day life in activities such as climbing stairs, digging the garden and cleaning. Muscular endurance is also important in sports, such as: o Football – repeated running and kicking o Tennis – repeated swinging of the arm to hit the ball o Swimming – repeating the stroke CARDIOVASCULAR ENDURANCE Cardiovascular endurance is often referred to as your Aerobic Fitness. It is also sometimes known as “stamina”. It is the ability of your body to continuously provide enough energy to sustain submaximal levels of exercise. To do this the circulatory and respiratory systems must work together efficiently to provide the working muscles with enough oxygen to enable aerobic metabolism. This type of fitness has enormous benefits to our lifestyle as it allows us to be active throughout the day, for example walking to the shops, climbing stairs or running to catch a bus. It also allows us to get involved in sports and leisure pursuits. If we have good cardiovascular fitness then our health is also good as it helps with: o Fat metabolism o Improved delivery of oxygen o Faster removal of waste products o Decreased levels of stress FLEXIBILITY Flexibility is the movement available at our joints, usually controlled by the length of our muscles. This is often thought to be less important than strength, or cardiovascular fitness. However, if we are not flexible our movement decreases and joints become stiff. Flexibility in sports allows us to perform certain skills more efficiently, for example a gymnast, dancer or diver must be © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 4 of 58 highly flexible, but it is also important in other sports, such as rugby and soccer, to aid performance and decrease the risk of injury. In daily activities we must be flexible to reach for something in a cupboard, or off the floor. It also helps: o Prevent injuries o Improve posture o Reduce low back pain o Maintain healthy joints o
Improve balance during movement BODY COMPOSITION Body composition is the amount of muscle, fat, bone, cartilage etc. that make up our bodies. In terms of health, fat is the main point of interest and everything else is termed lean body tissue. The amount of fat we carry varies from person to person and healthy averages vary with gender and age. A healthy amount of fat for a man is between 15‐18% and for women it is 20‐25%. It is important to maintain a healthy percentage of body fat because: o Excess body fat can contribute to developing a number of health problems such as heart disease and diabetes o It places strain on the joints, muscles and bones, increasing the risk of injury A deficiency in body fat – o Affects the production of hormones and immune function o Reduces the absorption of vitamins (A, E and K) and the transmission of nutrients o Leaves body organs and bones unprotected from shock o Reduces the ability of the body to insulate itself o Affects nerve function and the transmission of impulses WHICH COMPONENT OF FITNESS IS THE MOST IMPORTANT? You cannot rank one of the health related components of physical fitness over the other. However there are some components that are more beneficial in certain events or sports, and therefore become more important to work on. For example, a marathon runner is more likely to improve his performance by improving his cardiovascular endurance and will please less importance on muscular strength. You need to advise your clients that all 5 components of physical fitness are interdependent upon each other. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 5 of 58 If you are very strong but cannot jog a mile without getting out of breath, you need to focus more on your aerobic exercise. If you are very lean and cardiovascular fit but you cannot touch your toes you need to work on your flexibility, and so on. FITT PRINCIPLE OF PROGRAM DESIGN The FITT principle is a great way to get started in fitness program design. It is a basic set of rules to be considered to design an effective fitness program for a client. FITT stands for the words ‐ Frequency, Intensity, Type and Time. The FITT principle will work for both cardiorespiratory and resistance training programs. FREQUENCY Following any form of fitness training, the body goes through a process of rebuild and repair to replenish its energy reserves consumed by the exercise. The frequency of exercise is a fine balance between providing just enough stress for the body to adapt to and allowing enough time for healing and adaptation to occur. Guidelines for cardiorespiratory training recommend a minimum of three sessions per week and ideally five or six sessions per week. The frequency of resistance training is dependent upon the particular individual and format of the program. For example, a program that works every body part every session should be completed 3‐4 days a week with a day's rest between sessions. On the other hand, a program that focuses on just one or two body parts per session, in theory, could be completed as frequently as six days per week. INTENSITY The second rule in the FITT principle relates to intensity. It defines the amount of effort that should be invested in a training program or any one session. Like the first FITT principle ‐ frequency ‐ there must be a balance between finding enough intensity to overload the body (so it can adapt) but not so much that it causes overtraining. Heart rate can be used to measure the intensity of cardiorespiratory training. Workload is used to define the intensity of resistance training. This can include the amount of weight lifted during an exercise, number of repetitions completed for a particular exercise, the length of time to complete all exercises in a set, or total training session. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 6 of 58 TYPE The third component in the FITT principle dictates what type or kind of exercise you should choose to achieve the appropriate training response. Alternatively this could be specific to the sport that the individual is competing or training for. For example a runner may complete hill training as a type of strength training rather than a weights session, as this is directly focused on the specific muscles used in running. TIME The final component in the FITT principle of training is time ‐ or how long you should be exercising for. This can be broken down into different elements. It can be relevant to the whole session or more specific to each interval you are completing. I.e. you could increase your run from 30 minutes to 40 minutes, or you could increase the time you spend at 80% during a fartlek session. With Cardiorespiratory Training, individuals with lower fitness levels should aim to maintain their heart rate within the target heart rate zone for a minimum of 20‐30 minutes. This can increase to as much as 45‐60 minutes as fitness levels increase. In Resistance Training, the common consensus for the duration of resistance training session is no longer than 45‐60 minutes. Again, intensity has a say and particularly grueling strength sessions may last as little as 20 ‐ 30 minutes. BASIC PRINCIPLES OF TRAINING SESSIONS There are some basic principles that can be applied to all types of training. 1. Overload: To build muscle, you need to use more resistance than your muscles are used to. This is important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid plateaus. In plain language, this means you should be lifting enough weight that you can ONLY complete the desired number of reps. You should be able to finish your last rep with difficulty but also with good form. 2. Progression. To avoid plateaus (or adaptation), you need to increase your intensity regularly. You can do this by increasing the amount of weight lifted, changing your sets/reps, changing the exercises and changing the type of resistance. You can make these changes on a weekly or monthly basis. 3. Specificity. This principle means you should train for your goal. Meaning, if you want to increase your strength, your program should be designed around that goal (e.g. train with heavier weights closer to your 1 RM (1 rep max)). To lose weight, choose a variety of rep ranges to target different muscle fibres. 4. Rest and Recovery. Rest days are just as important as workout days. It is during these rest periods that your muscles grow and change, so make sure you're not working the same muscle groups 2 days in a row. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 7 of 58 COMPONENTS OF A SESSION THE WARM‐UP Warm‐ups prepare the body for the forthcoming activities both mentally and physically. This occurs by increasing the blood flow, increase the delivery the oxygen and nutrients to the muscles to provide energy for metabolism. The synovial joints also become lubricated and ready for action. Mentally, the client can ready themselves for the upcoming conditioning exercises, or used to prepare an individual to get in the right frame of mind for a competition. Remember the warm up is part of the session with the client, so you must consider how long to spend on this, ensuring you have enough time to perform the conditioning phase and the cool down. The warm can be completed in 3 stages: 1. General warm‐up involving cardio or heart rate raising exercises 2. Flexibility and mobility training 3. Program or exercise specific warm up A general warm‐up usually involves ten minutes of aerobic exercise. The aerobic exercise can be completed with treadmill walking or jogging, stationary bicycle, cross‐trainer, or stepper machines. The main goal of this stage is to raise the heart rate. Stage 2 consists of flexibility and mobility exercises, usually involving light stretches (mainly dynamic during the warm‐up), which focus on the muscle of body part which is being trained. Program or exercise Specific Warm‐up – note in addition to the general warm‐up, each weights exercise should include a warm‐up with light weights and practicing the same form as for the workout weight. Body weight or 50% of the weight used in the workout is a reasonable amount to use for a warm‐up, but make sure you do not fatigue the client too much. A tip you could use it to encourage your client to begin stage 1 of the warm up prior to the beginning of your allocated time. i.e. client begins their warm up at 12:50am and your session starts at 1pm. THE CONDITIONING SESSION The main session of the program is the component where the training targets the specific fitness goals of the individual and focuses on particular components of fitness. More details about the different types of programs are in more detail further in this module. THE COOL‐DOWN Cool‐down has the opposite effect to the warm‐up. Therefore the aim of this is to slowly return the body to normal resting conditions and is achieved by perform a cardiovascular activity and reducing the intensity of this activity to slowly reduce the heart rate. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 8 of 58 What this does, is keep breathing rate elevated for a short period of time, helping the oxygen debt return to normal. This activity is then followed by some specific stretches to the muscles that have been worked throughout the conditioning session. MUSCULAR STRENGTH PROGRAMS Strength is developed by lifting relatively heavier weights with a longer rest period in between sets. This differs from bodybuilding and strength endurance programs, which tend to utilize lighter weights with less rest in between sets. Lifting heavy weights rather than light weights enhances the response of the nervous system and its stimulation of nerve fibres. ADAPTATIONS FOR STRENGTH TRAINING The major adaptation that occurs from strength training is change in whole‐muscle size (muscle hypertrophy). This increase in size comes from the increase in the cross section of the myofibril size and increase in amount of myofibrils (individual muscle fibres). A result of this increase in area size, causes an increase demand for nutrients and oxygen, therefore the amount of blood capillaries around the muscles, providing nutrients and oxygen to these muscle fibres. Other adaptations that may occur are: o Improved co‐ordination o Increase motor unit recruitment o Improved strength and function of support tissues – ligaments, tendons and fascia. o Bone mineral content increases (occurs over a longer period of time 6 months – 12 months) o Energy systems become more efficient (increase in store of Phosphocreatine, increase Lactic acid tolerance) SETS & REPS The basic terminology of a strength program includes the terms “sets” and “reps”. Reps is short for repetitions, and is defined as one complete movement through an exercise e.g. a bicep curl, when you curl your arm up, and then back down – that is one rep. A set is a group of repetitions and can be programmed in a workout plan depending on the goal of the client. A typical set will be anywhere from six to twenty reps, although many use reps that are around ten to twelve. The idea behind a set is to use a weight that will fatigue the muscle or muscle group that you're exercising by the end of the set. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 9 of 58 However there are varying benefits from completing different amounts of reps, these are indicated below: HOW MANY REPS AND SETS ARE OPTIMAL? The number of reps and sets you plan for a client is based on the desired goals of the program and considers the load that is used. In general, the following table identifies the amount of reps, used with a specific percentage of 1 max rep to achieve a specific adaptation: Reps Sets % of 1RM 2 to 6 4 – 6 80 – 90 Adaptation Main adaptation ‐ increase maximum strength Secondary adaptation ‐ muscle hypertrophy 1 to 4 3 – 6 45 – 55 Power (if completed at speed) Main adaptation – increase muscle size (hypertrophy) 6 to 12 2 – 3 60 – 80 Secondary adaptation ‐ strength 12 to 30 2 – 4 40 – 60 Muscle endurance with some gains in size Although these are the ideal training reps for different adaptations, you must also consider the level and stage of the client. For example, you will not complete 4 to 6 reps with a beginner client. Therefore for the purpose of strength training, between 1 to 6 reps will have the greatest effect on maximum strength, and between 6 to 12 reps will also improve strength, but the majority of changes that will occur are hypertrophy. REST PERIODS The rest period is how long you "relax" in between sets. It can also be considered the time taken to recover after a session. Looking at the rest period between sets, a typical rest period can be between thirty seconds and 5 minutes, and is dependent on the goals of the session. The following table identifies the rest that should be incorporated within a program targeting different fitness components: © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 10 of 58 Session goal Rest between sets Strength 2 – 3 minutes Power 2 – 5 minutes Hypertrophy 30 – 90 secs Muscular Endurance <60 secs Strength training is best to performed when muscles have fully or almost fully recovered, this allows them to achieve greatest intensities and volumes within training. Therefore rest should be long enough to allow this recovery and is usually between 2 – 3 minutes. In contrast to this, strength endurance requires shorter rest periods between sets, allowing higher repetition velocities during submaximal muscle actions. In addition to this, muscles also benefit from being slightly fatigued from the previous set for strength and conditioning training. Recovery between sessions: The American College of Sports Medicine recommends training each muscle group 2 to 3 times a week. But, the number of times you lift each week will depend on your training method. In order for muscles to repair and grow, you'll need about 48 hours of rest between workout sessions. If you're training at a high intensity, take a longer rest. MORE ADVANCED TERMINOLOGY Super Set ~ A superset is a set of exercises with no rest periods in between. These sets may work the same muscle groups, or they may work opposing muscle groups (such as your quadriceps and hamstrings, chest and back, or biceps and triceps). Giant Set ~ A giant set is a group of three or four sets that work the same muscle group. An example for the legs might be a set of squats followed by walking lunges followed by leg extensions. Drop Sets ~ In a drop set, you begin your set with a heavier weight, and toward the end of the set, as you can no longer complete any more reps, you switch to a lower weight and complete a few more reps. Negative Sets ~ These sets work your muscles using only the eccentric portion of the exercise. This is a good way to work up to certain exercises. If you cannot do a pull‐up for example, you can use a bench or spotter to lift yourself to the mid portion of the exercise, and then you can lower yourself to the starting position. Pyramid Sets ~ Here the load is increased and the repetitions are reduced until the middle set, and then it is reversed until the first weight and repetition is repeated again (e.g. 100kg x 10, 120kg x 8, 130kg x 5, 120kg x 8, 100kg x 10). Pyramid lifting is only for experienced lifters who have an established good technique. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 11 of 58 Half Pyramid Set ~ This is similar to a pyramid set but it is stopped at the highest weight and lowest reps rather than returning to starting point. (e.g. 100kg x 10, 120kg x 8, 130kg x 5, 140kg x 3). SELECTING EQUIPMENT FOR STRENGTH TRAINING The Pros and Cons of Weight Machines Weight machines can be a good choice, especially if your client is just getting started with strength training. The benefits of machines include: o They're supportive. Most machines provide support, which is great for people who need help when learning new exercises. It can also be good for people rehabbing injuries or those who want to lift heavy weights without a spotter. o They're easy to use. Because most machines work on a fixed path and have instructions and diagrams posted, it's easier to use good form. o They save time. It usually doesn't take as much time to change weights on machines as it would for many free weight exercises. o They're less intimidating. Trying to figure out what to do with a bunch of dumbbells can seem impossible. With machines, you know exactly what muscles you're working and how to do the exercise correctly. On the other hand, machines do have disadvantages such as: o They're too supportive. Because you have so much support, you use fewer muscle groups at the same time. This means you burn less calories and work the body in a less functional way. o They're limited. Most machines offer one exercise for one part of the body, which means having to use multiple machines for a total body workout. o They don't allow you to work on weaknesses. Many machines require you to use both arms and legs to move the weight, so if one side is stronger than the other, that side may do more work than the weaker side. o They don't allow the body to work naturally. Because many machines work on a fixed path, there's not much room for working the body throughout different planes of motion. The Pros and Cons of Free Weights Free weights have the following advantages: o Versatility. Free weights can be used for a variety of exercises for the entire body, so you don't have to move from machine to machine to work different muscle groups. o Functionality. With free weights, you're able to move the body through natural motions as well as through a variety of planes allowing you to mimic movements you do in real life like squatting, lifting things over your head and rotating the body. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 12 of 58 o Building whole body strength. Because you're supporting your own body, you can work on specific muscles while involving smaller stabilizer muscles that can get neglected with machine training...this can also help you burn more calories during your workout. Like machines, free weights also have some disadvantages: o They're hard to learn. Using free weights requires skill and coordination, so you may need some instruction when using them for the first time. Good form is harder to achieve without the added support from machines, so there's a higher learning curve with free weights. o Risk of injury. Because there isn't a fixed path when using free weights, it's easier to put your body in the wrong position, which could lead to injury. There's also the risk of dropping the weights, especially if you're lifting heavy. o Confusion. With machines, you know exactly what exercise you're doing and what muscle you're working. With dumbbells, there are so many exercises you can perform, it is easy to get confused about where to start. With strength training, a variety of tools is often the best way to get an effective workout. SELECTING EQUIPMENT FOR YOUR CLIENT When designing a program for a client, consider the following: o Are they a beginner? It is best to build core muscles first, so best to stick with machines until they feel more comfortable with the movements. o Do clients need quick workouts? Workouts can be more time‐efficient when machines are used, as there is no equipment to be set up. However, free weight sessions can be quick if the same equipment is used throughout. If you would like to save time you could design a problem using body weight or the same free weights. o Is your client recovering from injury? Stick with machines since they offer the most support, but always follow your doctor/physical therapist's advice. o Your client is comfortable with strength training and wants to get the most out of each workout in the fastest possible time: stick with free weights. You can incorporate more muscle groups at the same time. DESIGNING A BASIC STRENGTH TRAINING PROGRAM Training programs are always most efficient when tailored specifically for individuals and their goals. Once you have established goals or needs of the client, then you will be able to determine different elements of the program. For example, someone who would like to improve muscles mass and strength would require high weight with low reps. CHOICE OF EXERCISES © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 13 of 58 For beginners you can select a range of exercises that will focus on all the major muscles groups. A good “beginner” sequence of exercises would be: o Squat (or leg press) o Bench press (or chest press) o Crunch o Seated cable row o Lunges o Triceps pushdown o Lat pull down o Overhead press o Biceps curl For more advanced clients you can focus on only 1 or 2 muscle groups. And choose a selection of exercises just for that body muscle group. ORDER OF EXERCISES Most experts recommend starting with your larger muscle groups and then proceeding to the smaller muscle groups. The most demanding exercises are those performed by your large muscle groups and you will need your smaller muscles to get the most out of these exercises. TIME MANAGEMENT Ensure you design the program to finish in the allocated training time. This means you ensure all the exercise time and rest periods total no more than the entire time the client has to train. This element must consider the warm up and cool down as well. An hour session should have roughly 40‐45 minutes of conditioning exercises, therefore 15‐20 minutes of warm up and cool down. Ensure that your conditioning session has enough exercises to last the 40‐45 minutes, it does not look very professional for a client if you run out of exercises, so it is always better to have in mind to do more, than less exercises. SETS, REPETITIONS AND STARTING WEIGHT As discussed earlier (page 10) strength training usually requires short amount of reps with an increased load, how over it is best to set the session according to the level of the clients ability. Sets that are between 8 to 12 x reps are a fairly good beginner guide for set selection. The weight you choose to start with will be sufficient for your client to perform a maximum set of 8 to 12 repetitions to failure with good form, which means that the last repetition is pretty much the most they can do without resting. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 14 of 58 You may need to trial your client on various starting weights to get this set. REST PERIODS The rest period between sets is variable according to your client’s fitness goals. It may also depend on their time to train etc. There are 3 primary aspects to consider when working out how long to rest between sets, these are: 1. Your primary goal 2. What intensity/rep range you are using for the given exercise 3. how demanding the exercise is on your whole body. For strength goals longer rests are required – preferably about two minutes or more. For a combination of strength and endurance one minute rests would be fine. FREQUENCY OF WORKOUT You should also advise your clients how frequently they do their program. Again, this will depend on choice of exercises, goals and client availability to train. Example: The program is for a beginner. This program is based around 18 sessions comprised of either 6 weeks of 3 sessions or 9 weeks of 2 sessions for 9 exercises. Here’s how it works (sets X repetitions, seconds break between each set of exercise): o Session 1 – 1 X 12, 60 seconds o Session 2 – 1 X 12, 60 seconds o Session 3 – 1 X 12, 60 seconds o Session 4 – 2 X 12, 60 seconds o Session 5 – 2 X 12, 60 seconds o Session 6 – 2 X 12, 60 seconds o Session 7 – 2 X 12, 60 seconds o Sessions 8‐18 – 3 X 12, 60 seconds If you look at this program, the number of sets of each exercised increased from the previous session. As the client trains and their muscular strength increases, you advise them to undertake more exercise. PROGRESSING A PROGRAM © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 15 of 58 Programs will need to be progressed once a client finds the sessions easier and easier. The reason for this is that clients systems within the body will have adapted to become more efficient and therefore make the exercise easier. For the client to continue to show improvements in fitness the conditioning session must be progressively made harder so the body can adapt to a new level of stress on the systems. To produce a harder session, this can be done by applying the principles of FITT, as explained on page 6‐8. INSTRUCTION TIPS FOR STRENGTH TRAINING Before you get started on setting up your routine, keep a few key points in mind:  Have your client always warm up before starting to lift weights. Allow them to warm up with light cardio or by doing a light set of each exercise before going to heavier weights.  Advise clients to lift and lower the weights slowly. Don't allow them to use momentum to lift the weight. If you have to swing to get the weight up, chances are you're using too much weight.  Breathe. Don't let your client hold their breath when lifting. Encourage your client to breathe out during the hard part of the lift.  Stand up straight. Pay attention to your client's posture. Ensure they remain balanced. EXAMPLE ‐ BEGINNER STRENGTH PROGRAM For clients who are beginners you want to design an all‐around strength workout. Beginners are not ready to specifically target a muscle group. It helps to first build up a general all over strength before this more advanced training. To design your program choose about 8‐10 exercises, which comes out to about one exercise per muscle group. The list below offers some examples: o Chest: bench press, chest press machine, pushups, pec deck machine o Back: one‐armed row, seated row machine, back extensions, lat pull downs o Shoulders: overhead press, lateral raise, front raise o Biceps: bicep curls, hammer curls, concentration curls o Triceps: triceps extensions, dips, kickbacks o Quadriceps: squats, lunges, leg extension and leg press machines o Hamstrings: deadlifts, lunges, leg curl machine o Abs: crunches, reverse crunches, oblique twists, pelvic tilts MUSCULAR ENDURANCE PROGRAMS © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 16 of 58 WHAT IS MUSCULAR ENDURANCE? The combination of strength and endurance results in muscular endurance ‐ the ability to perform many repetitions against a given resistance for a prolonged period of time. While muscular strength deals with short duration muscle contractions, muscle endurance deals with sustained muscle contractions and other anaerobic activities lasting less than about 90 seconds. For example, consider a sport such a rowing. The rower is exerting a strength movement e.g. each stroke, and sustaining this over a long period of time during the race. This is muscle endurance. WHY IS MUSCULAR ENDURANCE IMPORTANT? Muscular endurance is the bridge between muscular strength and cardiovascular endurance. In order to be cardiovascular fit, you must demonstrate muscular endurance. Muscle fibres Muscle contractions Muscle strength Type II, fast twitch muscle fibres short duration muscle contractions Muscular endurance Type I, slow twitch muscle fibres sustained muscle contractions DIFFERENT TYPES OF MUSCULAR ENDURANCE There are different types of muscular endurance ranging from shorter bursts of power which occur many times over a long period of time ‐ like a tennis play, to longer requirements such as marathon runner. Muscular endurance programs you design for clients will need to meet the needs of the muscular endurance required. If a client is looking to improve muscular endurance, the best way would be to involve a client with any cardiovascular activity, such as running, biking, and playing sports. Then if they are looking to improve the endurance of their upper body, bodyweight exercises such as chin‐ups, push‐ups, triceps dips, etc., will improve this, and their strength as well. Ideally you can blend a variety of exercises in the same routine. Day# Exercise#1 Exercise#2 Exercise#3 1 Treadmill 15‐20min‐light Rowing Machine 15‐20min‐
Pushups‐3 sets of max # of © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 17 of 58 jog to run quick pace reps 2 Cardio Bike 15‐20min‐ medium to fast pace Chin‐ups 3 sets of max # of reps Step Machine 15‐20min‐ quick pace 3 Treadmill 15‐20min‐ light jog to run Skipping Rope 10‐15min‐ fast Triceps Dips 3 sets of max pace # of reps *This program is meant to be spread out over a period of a week. It is also to be noted that this same program can be used as an aerobic program to improve cardiovascular endurance and performance.  READ HANDOUT ‐ Read Article Muscle Endurance Training CARDIOVASCULAR ENDURANCE PROGRAMS WHAT IS CARDIOVASCULAR ENDURANCE? Cardiovascular exercise is aerobic physical activities that last longer than 90 seconds. To understand the terminology you should know:  cardio = heart  vascular = related to blood vessels, and  pulmonary = related to the lungs. Cardiovascular or cardiopulmonary endurance is your physical ability to maintain aerobic exercise for prolonged periods of time. Physiologically, cardiovascular endurance deals with the efficiency of your body's (heart, lungs and vascular system) ability to transfer oxygen‐rich blood to your working muscles during activities that last longer than 90 seconds. Why is cardiovascular endurance important? Cardiovascular endurance is very important because the more cardiovascular fit you are, the healthier your lungs, heart and vascular system is. If you demonstrate high levels of cardiovascular endurance during exercise you also have more efficient heart, lungs and vascular system while at rest which takes up the bulk of your time. This means less stress is put on your heart and lungs around the clock and that enables you to avoid illness and live a long healthy life. Many argue that cardiovascular endurance is the most important of the 5 components for physical fitness. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 18 of 58 PRINCIPLES OF CARDIO FITNESS PROGRAMS In order to improve cardio fitness it is necessary to know how to: 1. Increase the difficulty of the exercise 2. Monitor the cardio exercise to select when to progress to the next level This can be achieved by applying the FITT principles explained on page 6‐8 of this document. Cardio Sessions You can perform the cardio session up to 6 days per week for advanced clients. As a general rule, for good health and weight management, everyone should aim for at least three non‐consecutive days of cardiovascular activity each week. For maximum fat loss, six days of cardiovascular sessions are required. Most cardiovascular sessions should last between 20‐60 minutes for health and fitness. People on interval training programs (see further in notes) may find that they can do less and still receive considerable benefit. Volume and intensity With cardio sessions there is a correlation between volume and intensity. This means that, by necessity, the longer you perform your cardio session, the lower the intensity will be. And vice versa, the more intense your session, the shorter it will be. What considering the intensity of cardio training the aim or goals of the session must also be considered, there is certain training zones which will affect and improve different elements fitness. For example, training within specific heart rate zones will achieved varying adaptations, this is explained in more details below. BEST TIME TO PERFORM CARDIOVASCULAR ACTIVITY There is not a best time to perform cardiovascular activity to achieve cardiovascular adaptations. There is a misconception that training in the morning is best to perform this type of exercises, but this is more related to weight loss due to insufficient amount of energy present in the blood stream therefore fat might be utilised earlier. However, to achieve fat loss, the best time to perform cardiovascular training is when glycogen, blood sugar, and insulin levels are low. This is not always advised and could be detrimental to some individuals, due to little energy being available to produce the energy needed. TARGET HEART RATE © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 19 of 58 Heart rate can be used effectively throughout the cardio session to achieve specific adaptations, this is called Heart Rate Zone Training. The benefits range from weight management, aerobic zone, anaerobic zone, and red line zone. Each effect is targeted by using a specific percentage of the maximum heart rate as shown in the table below: Heart Rate Zone Effect Descriptions 60 – 70% Weight Management (recovery zone) This training zone efficiently uses fat to produce energy, therefore good to reduce fat levels. 70 – 80% Aerobic zone This training zone will develop your cardiovascular and respiratory systems Anaerobic zone Increasing your VO2 maximum (the highest amount of oxygen that can be consume and utilised during exercise. Also increases Lactate tolerance – therefore fight fatigue better. Red line zone This zone burns the most calories but can only be maintained for short period of time. This usually occurs during interval training. 80 – 90% 90 – 100% Working inside your target heart rate training zone is the best way to ensure that you get the best out of your cardio workout. Staying between the upper and lower limits will prevent you either stressing your body too much or working at a level that will not give results. The optimal heart rate to train cardio is at your “Target Heart Rate” or THR. It is calculated as: ► 60‐85% of the maximum heart rate ‐ the ideal intensity level to exercise the heart at. ► Maximum heart rate = 220 minus your age The problem with this type of training is that it is not always possible to know the clients heart rate unless they have a heart rate monitor. IDENTIFY CLIENT EXERCISE INTENSITY DURING A CARDIO WORKOUT Talk Test The talk test can be used to identify how hard the client is finding the exercise, and is effective when a heart rate cannot be obtained. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 20 of 58 The Talk Test ~ You should be able to carry on a conversation while exercising. This doesn’t mean you shouldn’t breathe hard, but if you can’t speak and can’t catch your breath, that’s too much exertion, so slow down! Rate of Perceived Exertion (RPE) This is another method used to identify the intensity of the client, by receiving feedback from the client on how hard they are feeling it. It consists of the instructor presenting the client with a RPE scale (as seen below), where they can identify their rate of perceived exertion according to the description. The intensity level is used by the instructor to recognise the intensity level. This method is great to use with individual who may have a heart condition. RPE 7 Very light 10 50% MHR 11 Light 12 60% MHR 13 Somewhat hard 14 70% MHR 15 Hard 16 80% MHR Very hard 90% MHR Very, very Hard 9 Effort Intensity level Extremely light 8 Description 17 18 19 20 MAXIMUM EFFORT CARDIO TRAINING PROGRAMS Cardio Machines – Standard Training Cardio machine sessions are probably the most common form of cardio training in fitness centres. There is a wide range of cardio trainers in most fitness centres to base a cardio session on, they include: © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 21 of 58 o Treadmills o Cross Trainers o Stair climbers o Rowers o Stationary Bikes Standard training is simply a 20‐60 session on one of these machines. However there are more advanced training methods you can use these machines for in your clients' programs. Interval Training An interval exercise is one which raises your heart rate up to high levels for short periods of time. To achieve this simply means alternating between higher and lower levels of intensity during your cardio training. The advantage of interval workouts is their increased intensity causes your body to adapt more efficiently compared to steady state activities.  READ HANDOUT ‐ The Insider Secrets of Interval Training Fartlek Training Fartlek means ‘speedplay’, and refers to completing a continuous session but constantly altering the intensity of the activity. For example: Running for a duration and changing the intensity from lower to high and then high to low: Duration Intensity 5 minutes 50% 2 minutes 75% 4 minutes 50% 30 seconds 85% 1 minute 30% The intensity can be related to the length of the overall activity, so you might have more often high intensity burst if the duration is short or less high intensity burst if the duration is long. This type of training is a great way for the clients systems to adapt, resulting in an increased fitness level. The reason for this is that the heart rate is constantly being elevated and then reduced, so to keep up with the higher intensities the body adapts to make it more efficient. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 22 of 58 Circuit Training Circuit training is similar to interval training in that the purpose of circuit training is to keep participants moving by only allowing minimal breaks between exercises. However circuit training does not necessarily have to “spike” the heart rate as in interval training. Circuit training creates an environment to keep pushing the body aerobically, while still challenging strength development. Circuit training will be discussed in detail further in this module under group training. Cross Training Cross training is simply doing two or more aerobic activities such as jogging, bicycling, and swimming on a regular basis. It can be done within the same routine or just on alternate days. For within a single workout someone can spend five minutes on a treadmill, five minutes on a stationary cycle, and so on for a total of 30 minutes. Cross‐training can help you improve your overall fitness and performance. But that's not all. Cross‐
training can also: o Reduce your risk of injury. Cross‐training gives your bones, muscles and joints a rest from repetitive stresses. Alternating between a high‐impact activity, such as running, and a low‐
impact activity, such as cycling, can help you avoid overuse injuries and reduce the risk of other injuries. o Keep you interested. Exercise can be more fun when you're not doing the same activity every day. The variety may help you stick with your exercise program. o Help you burn extra calories. Cross‐training can keep you exercising more regularly, which helps you burn more calories. Any fat you lose can improve your performance. o Double as a backup plan. If your bike breaks down, you can still jog. If you hurt your ankle, you may still be able to swim. Example of Cross Training:  Warm‐up: Five minutes of walking  Treadmill= 10 minutes at 70% of MHR  Bike= 10 minutes at 70% of MHR  Elliptical= 10 minutes at 70% of MHR ESTABLISHING THE RIGHT INTENSITY With a new client it is important to establish the required intensity. This can be estimated using heart rate programming as previously discussed. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 23 of 58 In addition, you can start a client on a program and gradually increase intensity – for example: when developing a “cross training” cardio program for beginners consider alternating low‐level aerobic activities with more intense activities until they gradually get more cardiovascular fitness. Example:  20 minutes of stationary cycling (low level)  Plus 10 minutes of jumping rope FLEXIBILITY PROGRAMS WHAT IS FLEXIBILITY? Flexibility is the range of motion possible for each of your joints or groups of joints. Each joint has a different potential range of motion. WHY IS FLEXIBILITY IMPORTANT? To some degree, flexibility determines how efficiently your muscles are. Increased flexibility has also been associated with decreased risk of acute and chronic (overuse) injuries. Poor flexibility can also directly affect cardiovascular endurance, muscle strength and muscular endurance. Increase flexibility with stretching Stretching is the most popular way of increasing flexibility. Some of the benefits include: o You'll improve your performance and reduce your risk of injury o You'll reduce muscle soreness and improve your posture o You'll help reduce lower back pain o You'll increase blood and nutrients to the tissues o You'll improve your coordination o You'll enjoy exercise more and help reduce stress HOW TO STRETCH Before you begin stretching, ensure your clients are properly warmed up. Therefore stretching BEFORE a session consists of the client performing an activity (usually aerobic activity) to increase the metabolism and blood to warm the client, stretching cold muscles can lead to injury. Stretching AFTER a session is ideal, as the muscles are already warm. When stretching after the workout, focus on the muscles used, paying close attention to any chronically tight areas. Try to hold each stretch for 15‐30 seconds to get some long‐term flexibility benefits. You can also have your clients stretch between strength training sets. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 24 of 58  READ HANDOUT ‐ Types of Stretching BODY COMPOSITION PROGRAMS WHAT IS BODY COMPOSITION? Body composition is related to the relative amounts of muscle, fat, bone and other vital parts of the body. The easiest way to look at body composition is comparing:  A ‐ Body fat to  B ‐ Lean body mass such as muscle, bone, water, and organs. WHY IS BODY COMPOSITION IMPORTANT? You could say body composition depends on the other components of physical fitness. Having a poor body composition has many negative physical and psychological effects such as increased chance of a host of chronic diseases and depression. As mentioned previously, improper exercise habits and choices can not only lead to being overweight and obese, but also may lead to decreased bone mass associated with osteopenia and osteoporosis. USING BODY COMPOSITION MEASUREMENT FOR TRAINING Body composition is commonly measured by the Body Mass Index (covered elsewhere in this course). The body mass index (BMI) will give a measurement of the percentage of body fat a client has. If a client has a high body fat %, then you can target a lower % body fat as a training goal. Weight Loss versus Fat Loss Weight loss is a very misunderstood aspect of body composition. You can use weight loss to improve your fitness but it can also negatively affect your fitness levels if weight loss is related to muscle mass reduction. Consider the example of a large athlete who is fit and healthy, yet weighs considerably more than a typical person because of higher muscle mass. In this scenario measuring just weight is not a good gauge of health or fitness. The Importance of Fat Loss Fat Loss is not only about helping your client look or feel better about their body image. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 25 of 58 Your body's ability to store body fat is almost limitless. Most of our stored body fat serves as an energy reservoir which is readily available for use. Most of our excess body fat is stored as subcutaneous (under the skin) fat which you can see on the right as the white tissue surrounding the muscles. Excess body fat can be the primary cause of a host of problems not limited to high cholesterol, heart disease and high blood pressure. What is a Good Fat Loss Training Strategy? When working with clients on a Fat Loss program, slow and steady weight loss with proper exercise and nutrition is the only way to lose fat, maintain muscle and keep the client’s metabolism stable so they do not rebound and regain the weight lost. The reason so many Fat Loss exercise programs fail is they are designed for the short term. These programs do not work and the body's metabolism can be negatively affected. Even worse, each time weight is lost and regained the body may become more and more resistant to reaching your ideal weight. The key mix for efficient fat loss programs includes: o resistance training o cardiovascular exercise o healthy nutrition o option for dietary supplements BEST EXERCISE CHOICES FOR FAT LOSS PROGRAMS Cardio Exercises Any modes of cardiovascular exercise such as running, jogging, hiking, bicycling, and cardio machines can be exercises to lose weight efficiently. It is important to note the type of cardio exercise is NOT as important as the exercise intensity. For example ~ going at a slower pace but more intense on a stepper, is better than going faster but less intense, say, on the treadmill. It is also important to change around your client's cardio routine often. While most of the time exercises to lose weight quickly are high intensity and vigorous, it is very important to 'keep your body guessing' by changing your activities and exercise intensities periodically. Plus, high intensity cardio exercise can be hard on the body. If you perform the same motion over and over again at high intensities (especially on a low calorie diet) you become likely to develop nagging problems such as stress fractures and tendonitis. Strength Exercises © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 26 of 58 For fat loss, you should design programs with exercises that work as much muscle mass as possible. Isolation exercises ('toning exercises') serve no purpose for anyone looking to lose weight fast. Choose exercises that have compound movements, these work several muscles groups at the same time. For example, an isolated bicep curl only targets one muscle group, whereas a chin up will target biceps and other muscles in the back etc. during the same movement. There are also exercises which can be combined to turn into a compound movement, for example lunge with a twist. FAT LOSS MYTH There is no such thing as spot reduction – where you lose weight in a certain area. The common myth of “spot reduction” is where clients think they can burn fat off the stomach by completing sit ups or ab crunches. In fact this is likely to cause a bigger stomach as the development of the abs underneath the fat will cause the stomach to bulge further. Whether your client thinks they need to "lose the most weight" in arms, legs, mid‐section or face ‐ exercise selection is going to be relatively the same. GAINING CLIENT CONSENT It is important that you always gain consent from your client for any exercise program. To do this: o Ensure you clearly explain the program to your client, so they understand what you are asking them to complete o Ask if they agree to elements of the program o Formalize the consent with a signature or consent form o It is very common for clients to simply add their signature to the footer of the program o It is also common to use a consent form.  READ Review samples of Consent forms provided © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 27 of 58 PART B ‐ DELIVER GYM PROGRAMS SUPERVISE FITNESS SESSIONS As a fitness instructor your role will be to supervise your clients’ fitness sessions. So what are the keys to providing clear and accurate instructions to your client? o simple explanations o physical demonstration of effective exercise technique o observation of client performance and correcting them where necessary o positive feedback o spotting techniques You must always be aware of your client and what they are doing. You need to ensure they stay motivated. At times you may also need to monitor the negative behaviour of clients in a fitness centre if it is upsetting other clients. MONITORING YOUR CLIENT’S PROGRESS Once a client is working on a fitness plan it is important that you monitor this fitness program for a number of reasons. The areas you need to consider when monitoring a client’s progress include: o signs and symptoms of overtraining o loss of motivation o lifestyle factors affecting their exercise schedule o illness or injury o plateau in performance o time elapsed since last evaluation o client satisfaction o change in fitness goals OVERTRAINING Overtraining is a condition of burnout and staleness from training too much. If your client is overtraining this can lead to impaired performance and increased fatigue, both during training and daily life. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 28 of 58 Overtraining syndrome (OTS) usually occurs as result of a training schedule that is either: o dramatically or suddenly increased, o lasts for sustained periods of time, or o performed at high volume or high intensity without a sufficient recovery period. HOW CAN YOU RECOGNISE OVERTRAINING IN YOUR CLIENT? Here is a list of the physiological signs that could mean your client is overtraining: o Altered resting heart rate and blood pressure o Chronic fatigue o Decreased efficiency of movement and physical performance o Decreased lactate response o Decreased maximum work capacity o Frequent nausea/gastrointestinal upsets o Headaches o Impaired muscular strength o Inability to meet previously attained performance standards or criteria o Increased frequency of respiration o Insatiable thirst o Insomnia o Joint aches and pains o Lack of appetite o Lower percent of body fat o Menstrual disruptions o Muscle soreness and tenderness o Prolonged recovery from exercise o Reappearance of previously corrected mistakes WHAT A FITNESS PROFESSIONAL SHOULD DO TO AVOID CLIENTS OVERTRAINING A. Keep accurate and detailed records of each client’s workout. This allows the personal trainer to effectively monitor and adjust training volume and intensity depending on an individual’s current training status. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 29 of 58 B. Be sure clients know to eat a healthy diet, drink enough fluid to stay hydrated, and get enough sleep for optimum performance every day. Each day’s habits contribute toward overall health and well‐
being. C. Encourage and allow clients to openly communicate about concerns, both physical and mental. D. Physical training is affected by emotional health. Explain to your clients and students that job stressors, interpersonal relationships, and other environmental stressors may have a harmful effect on physical performance. Maintaining health and wellness in all areas of life will help to prevent OTS. E. Amend or change the client’s present exercise program. The rest and decrease in exercise needs to be individualized for each client. For instance, some individuals may just need one or more recovery days added to their weekly program. Other individuals may need a significant drop in exercise volume (number of sessions, exercises, sets and reps) in addition to lower exercise intensities (heart rate in cardiovascular exercise and %1RM in resistance training). REVIEW AND ADAPT FITNESS PROGRAMS Once a client has been training for a period of time it is important to evaluate their performance and adapt the program if necessary. You can evaluate their progress by:  Retaking fitness tests originally conducted with client and benchmarking them with the new test results  Gaining feedback from clients on their own personal progress  Gaining feedback from clients of their satisfaction with the program With these results you can provide feedback to the client on their progress and any changes recommended. For example you may reassess that the fitness levels of the client have improved so the current program is no longer effective and has to be modified to increase intensity. Or, perhaps the client's goals have changed. Originally they wanted a strength program but now they are looking at a Fat Loss program. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 30 of 58 PART C ‐ GROUP EXERCISE TRAINING GROUP EXERCISE PARTICIPANTS TYPE OF PARTICIPANTS Planning a group class is different from an individual program because you now need to consider the needs and goals of a group of people, not just one person. For example, with an individual client you need to undertake a detailed health screening to determine their exercise needs, so you know exactly what level of fitness they have and what sort of program you can start your client with. With a group, you need to accommodate those participants with greater or lesser levels of fitness and skills. Type of participants you can expect: o Experienced o Inexperienced o Different age groups – older adults through to children o Pregnant women or new mothers o School groups o Variety of ethnic group o Participants with special needs o Tourists o Club members o Clients with different work schedules o General public PARTICIPANT AIMS Whilst it is difficult to target individual goals of clients in a group context, a fitness professional can still target ‘group aims or needs’. It is always a good idea to ensure in the promotion of a group class that you clearly indicate the description and goals of the class. This way, participants can choose to undertake the class or not based on their needs. The aims of group participants could include: o Self‐improvement © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 31 of 58 o Fitness targets o Lifestyle adjustments o Technical i.e. strict yoga poses versus general stretch o Social o Competition or performance targets CLASS TYPES There are many different group exercise class types. Some of the most popular group exercise classes include the following; however this is only a small selection of the range that is available: o Body Combat o Tabata/Cross Fit o Body Attack o Aqua o Body Step o TRX o Body Pump o Kettlebells o Body Balance o Martial arts o Body Pump and Body flow o Tai Chi o RPM(spin) o Team Sports o Boxing o Pilates/Yoga/Stretch o Boot Camp o Fitball o Stretch o Zumba/ Dance CATEGORISING GROUP EXERCISE PROGRAMS It is important that you categorize and describe your training program. Why? It helps clients self‐select the class based on their needs and objectives. For example, it will provide the basic overview for a new client and describe what they can expect in this class. The client can then determine for themselves if they are right for the class or not. Types of ‘class categories’ you can use include:  Advanced / Intermediate / Beginner  Low impact / high impact  Morning / lunch / afternoon / Evening  Circuit based  Choreographed / freestyle  Physiology categorized i.e. body fat utilization / muscle conditioning / flexibility / relaxation  Equipment used i.e. stationary cycle, free weights © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 32 of 58 For example if you run a “Body Pump Class at 6am” this may be categorized by the following:  Early morning class  Circuit based  Body fat based  Free weights based This would give your clients a good understanding of what is involved. WRITING A PROGRAM Not only do you need to plan the program, but you need to be able to write this program down clearly. Writing down a program helps you plan the program properly and then communicate this with other members of staff if required. A written down fitness program is a clear guide which your client can then follow and refers to when exercising. We will look at program writing in the following steps: 1. Pre‐Program 2. Program Session 3. Review Program PRE‐PROGRAM There are a lot of aspects to consider for a program before the class even begins. Client Screening and Enrolments Typically with group classes you will not be able to conduct individual and detailed screening so alternative screening methods are needed for groups. Effective measures for screening groups can include: o Describing your class aims and level in promotion so clients self‐screen themselves o Talking to new participants prior to class o Explanation of exercises prior to class so clients can opt out You also need to consider enrollment details: o How will clients join your class? o Will they pay before or after? o How do you manage late arrivals? © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 33 of 58 Safety Considerations You must also ensure you have thought through all safety considerations in running your class. These considerations include: o appropriate intensity and complexity o overcrowding o ventilation o hygiene o climate control o floor surfaces o room structure o stage position o participants' clothing and footwear o access to First Aid support Equipment Selection Determine what equipment and resources you need for your class. Ensure they are all in working order and you have enough for necessary for the class. Pre‐class instructions o welcome o personal introduction o outline the class level o appropriate and safe footwear and clothing o pain/discomfort o rests o correct exercise techniques o exercise sessions per week o correct breathing PROGRAM SESSIONS Sessions or Phases within the Program Your program needs the following phases: o preparation phase i.e. set up and warm‐up o conditioning phase i.e. core part of the training session, high intensity © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 34 of 58 o recovery phase i.e. warm‐down and session end Duration of Sessions You need to decide on the duration and frequency of sessions. This might be influenced by both the aims and the time available. Exercise Selection The next step is to choose and allocate types of exercises in each of the phases in the plan. Choose your exercises based on the physiological response you want for the class (fat burn, cardio, strength) and the intensity for the class. It is also important to select a varied exercise repertoire to maintain interest and motivation. You’ll also need to estimate a timeline for each exercise to stay within the overall class time. REVIEW THE PROGRAM Any program should be continually reviewed and improved if possible. As the trainer you will get direct and indirect feedback from participants e.g. what do they like and don’t like. What was the general feedback? As people participate, their abilities and fitness level should change and the program they are undertaking should change accordingly. You review section might mention ways to increase intensity or to adapt the program to different groups. CIRCUIT TRAINING OVERVIEW & OBJECTIVES Circuit training is a combination of high‐intensity aerobics and resistance training designed to be easy to follow, give you a great workout, and target fat loss, muscle building and heart‐lung fitness. An exercise "circuit" is one completion of all prescribed exercises in the program; the idea being that when one circuit is complete, you start at the first exercise again for another circuit. Traditionally, the time between exercises in circuit training is short, often with rapid movement to the next exercise. Equipment or no equipment? Circuits can be designed using all sorts of equipment to no equipment at all. They can be designed for indoor or outdoor delivery. The concepts of design and delivery are the same for any circuit program you design, regardless of whether you make use of equipment or not. BENEFITS OF CIRCUIT TRAINING © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 35 of 58 Circuit training is well suited for developing aerobic endurance or fat burning. Advantages of circuit training:  May be easily structured to provide a whole body workout.  Does not require equipment. expensive gym  Participants normally work in small groups, allowing beginners to be guided by more experienced individuals, as well as benefiting from the supervision of the instructor.  Can be adapted for any size workout area.  Can be customized for specificity; easy to adapt to your sport. It is, however, not so suitable for those wishing to build strength or muscle bulk. The duration of some circuit training stations can be in the region of 45 to 60 seconds, and in some cases as long as two minutes. These circuits typically mean that the number of repetitions performed on each station is relatively high, putting each exercise way out on the endurance end of the intensity continuum. Those wishing to optimize their increase in strength or muscle bulk (hypertrophy) can reduce the number of repetitions performed and increase the weight to be lifted or increase the intensity, when hydraulics or elastics are used. On the other hand, longer station length is quite appropriate for any cardiovascular (aerobic) stations included in the circuit. Station times can be reduced to 15 or 20 seconds when all of the participants have an adequate level of experience. Reduced station times will encourage the participants to lift a heavier weight, which means they can achieve overload with a smaller number of repetitions: typically in the range of 4 to 12 depending on their training goals. However, this provides little time for an instructor to ensure that the activity remains safe and effective by observing technique, posture, and form. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 36 of 58 CIRCUIT EXERCISES & EQUIPMENT Circuits can be designed with no equipment. The range of non ‐Equipment Exercises you can consider include:  Pushups & variations  Back extensions  Sit ups & variations  Free squats  Step ups  Jumping jacks  Crunches If you plan to use equipment, common choices of equipment include:  Dumbbells  Medicine Balls  Hand weights  Bosu Balls  Barbells  FitBalls  Therabands  Kettlebells  Skipping ropes  Cable machines  Cones  Machine based equipment  Step box KEY POINTS OF PROGRAMMING A CIRCUIT CLASS © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 37 of 58 Typically a circuit is made up of nine to 12 stations. This number varies according to the design of the circuit. The program may be performed without equipment or using equipment such as exercise machines, hydraulic equipment, hand‐held weights, elastic resistance, calisthenics or any combination. Here is what you need to consider when planning circuit class: o Your clients' standards of fitness o The fitness aims of those taking part o Amount of time available, normally 45 ‐ 60 minutes o Confirm appropriate exercise area o Time at each station (or how many reps/sets) o Rest periods between stations o Transition between stations i.e. instructor blows whistle or time limit set or number reps set o Space and equipment that is available o Motivational music, and suitable sound system o Support materials i.e. instructional cards o Time and opportunity to teach and demonstrate exercises o
How you will monitor the session ADDITIONAL CIRCUIT IDEAS Stretch or relaxation circuit You do not always have to train at high impact. You could design a “chill out” circuit involving stretching, breathing and relaxation techniques. DUPLICATION i.e. Set up station with pairs Think about setting up your circuits and have clients train in pairs not individuals. One client may have to do 10 sit ups, and then swap. So this way there is extra motivation and small rest periods. Persons are paired off with a partner of similar capabilities and motivation. The apparatus to be worked on is also duplicated. Each person competes simultaneously against the other in the number of repetitions attained in the present time. This is the most common lay out. Split Circuit © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 38 of 58 Person moves along line of apparatus performing predetermined repetitions on each selected apparatus in personal preferential order, no rest allowed. For example 15 reps on each exercise, then move on to the next exercise. Second time around reps may change. Overtaking Circuit training persons start off at intervals and try to overtake the person in front ‐ techniques must be correct. Always have a minimum of two sets of equipment laid out. An excellent addition to this is to get the group to run completely around the circuit stations, then on to the next exercise. Make sure that if you do this method, your group is fit, and there is sufficient space to run around. Team Circuit One team performs, the others rest ‐ time or reps tried to be bettered, or set teams in lines and all work together. Move on to next exercises when the whole team has finished. (Teams must be of similar ability). Good for motivating and bonding teams. YOUR ROLE AS INSTRUCTOR As a group instructor, your role has many elements to it. These include: o Being a teacher, o Being a motivator o Being a mentor o Being a knowledge source Being the Teacher Through demonstration and instruction you will guide your participants toward the safest and most effective movement. So you much teach your class to do correct movements and exercise. Some students will learn more quickly than others. Your teaching style might be different from how you approach the other roles you need to undertake. Over time and with practice, you will find you naturally become a teacher. You will correct client’s posture or technique as a regular part of your routine. Being a motivator Teaching alone may not necessarily get your clients involved. This means you also need to become a motivator. You need to get your clients to undertake the class in a positive way. You need to captivate their interest and provide this motivation. The “feel‐good” factor that is made by motivation should not be underestimated; it is one of the most valuable tricks of the trade when it comes to driving a successful class. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 39 of 58 Being the mentor Does your role stop after the class is finished? What about when clients approach you for advice before or after class? Do you help them? You will also find you take on a role of mentor for some clients. Typically this role of mentor would be an unofficial supporting role beyond the actual class instruction and completion. The client will want advice or direction on any number of issues relating to their health and fitness that fall outside the instruction of the group exercise class. Being the knowledge source You can expect to get lots of client questions not directly related to your exercise class. “Should I eat protein after the workout and carbs before, or vice versa?” “Why do you think my heart races so much when no one else’s seems to?” “Someone told me my back hurts because I have flat feet. What do you think?” As a fitness professional your clients will turn to you for this advice. If you are unsure how to field a query, be sure to refer to a more senior member of staff or provide a referral to a network of allied healthcare providers. And there is more… While these are 4 key roles you will need to play you will find these other roles too!  First aid person  Tech guy for the audio equipment or sound system  Class room manager INSTRUCTIONAL PRINCIPALS There are several factors in delivering a good group exercise class. This section will review several techniques that you will need to master to become a great trainer. PREPARATION Arrive early and make sure the room is set up correctly. Decide on your class organisation & formation. CREATE A WELCOMING ENVIRONMENT © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 40 of 58 When people feel safe and welcome in a learning environment, they are not only willing but ready and eager to learn. Adults need to feel they can perform their activities in a nonjudgmental setting and can have a dialogue with the instructor. Threats of any kind may lead to failure. A relationship that establishes trust is vital and must be built from the beginning. If you have time, set the music and lights, prepare your equipment and be ready to greet the “guests” the moment they walk through the door. It’s your job to make everyone feel welcome. Once your guests are set, introduce yourself, ask them to introduce themselves to one another, and create a social atmosphere free of judgment and intimidation. ENCOURAGEMENT Most people welcome praise. It is both encouraging and reassuring and allows students to become more confident. Praise can come in many different forms. It may be a direct comment, a smile, a thumbs‐up gesture, the wink of an eye or a more general “good job today” type of comment. It doesn’t take much, and it can make a significant impact on someone’s behavior. Positive reinforcement helps you ensure correct or appropriate behavior and should be used often when students are learning a new skill. INSTRUCTION Take time to explain the exercises before you start. It is always helpful to go over the benefits of the exercises – as it helps with intrinsic motivation. Use visual cues. It helps everyone do the exercises properly (e.g. “Imagine your hips as the strong foundation of a building, your vertebrae as building blocks and your head as a roof”). USE CUES Cueing is the technique of guiding your class step by step through the class. You cannot assume your class will know what to do next. They will get lost and possibly confused. So you use cueing during any pre‐event taking place to remind class what is coming up and what to do next. INTERACT WITH THE CROWD © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 41 of 58 When teaching a class it’s completely acceptable to mingle amongst the clients to correct technique or provide individual support. You do not need to stay at the front of the room. MODIFY Encourage people to work at their own level and not to feel pressured into doing what their neighbour is doing. Give each participant specific modifications for his or her current abilities. For example, if you see someone swinging or arching her back during a biceps curl, give her lighter weights and explain how this modification will help her better isolate the correct muscle and take stress off the back. This assures the entire class that everyone will get an efficient workout with minimal likelihood of injury. ADD A PERSONAL TOUCH Take time to learn members’ names and use them in class. Ask about any health issues participants may have, and address their concerns to the best of your ability. Acknowledge their personal, professional and fitness accomplishments. Arrive early and stay a few minutes at the end of the class to answer questions. BE POSITIVE Remember that your mood will set the tone for the class. You need to leave any negative thoughts at the door and present an upbeat and positive persona. Don’t overcorrect or dwell on negatives all the time. Don’t expect perfection from clients. Instead, work together toward improvement. Singling out one individual and bombarding him with corrections can create a negative vibe. This will only make him feel like a failure or embarrass and alienate him in front of his peers. Use positive feedback. Give everyone an equal time to shine. Participants will walk away feeling good about themselves, their experience and you. VERBAL COMMUNICATION Make sure your voice is strong and clear at all times. Have a positive – not negative voice. Change the pitch of your voice. BODY COMMUNICATION Mirror imaging is a common technique in group exercise classes. It is simple matter of ‘watch me do it’ and copy. Sometimes instructors will face the class and have class mirror image them. Sometimes the instructor will face the same way so the clients can follow like‐for‐like. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 42 of 58 CLOSING THE CLASS At the conclusion, position yourself by the door and give everyone a genuine thank‐you. Ensure that you give each participant an invitation to return and the gift of feeling successful. GROUP MOTIVATION Motivating a group is very different from motivating an individual. What is motivating for one client is not necessarily motivating for another client. Here are a few important tips: o Active participation – the more your clients interact with each other the more motivated they will become. For example, let the group decide music options, or decide variations for the class. If they feel they are part of the course at this level they will engage better. o Insert the unexpected – don’t let clients fall into expecting what is next. Keep surprising them. o Explain the benefits before, during and after activities. Adult learners also need a reason for learning something. Studies show that people stay motivated for longer if they know something is benefiting them. They will in fact motivate themselves. So keep repeating the benefits. REVIEWING & MODIFYING PROGRAMS When you are working as a fitness professional you will be constantly reviewing different class programs that may not be yours. Your club for example might work with ‘Les Mills’ programs. Les Mills is a very popular worldwide provider of choreographed exercise routines. So your job is to review these programs, learn to deliver them to suitable participants and to modify them. REVIEWING PROGRAMS So how do you review exercise program and prepare yourself? It is good to start with a checklist and summarise notes on each.  Instructional Techniques – what techniques are provided, what will be required from you the instructor? Any challenges?  Choreographic techniques ‐ what techniques are provided, what will be required from you the instructor?  Class format – summarise the format of the class.  Time management  Appropriate intensity – grade the intensity. Who would it be suitable for? Who would it not be suitable for? © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 43 of 58  Client education – what specific education points need to be covered in the class? Do you need to cover specific techniques, equipment instructions etc.?  Client motivation – what are appropriate motivation techniques that could be used? In your evaluation process, ensure you seek and acknowledge feedback from clients. Client feedback could include feedback on the education value of the lesson, motivation they gained or the exercise result. QUALITIES OF A GOOD TRAINER WHAT QUALITIES MAKE A GOOD TRAINER? Empathy You have the ability to bond with your clients, to understand and resonate with their feelings and emotions. To communicate on their level. To be compassionate with them when they are down and to celebrate with them when they are up. Positive Mental Attitude You have and portray a positive mental attitude which encourages your clients to have the same and is a great way of motivating them. Open to Change You are able to acknowledge that the only real constant in life is change. You know there is a place for tradition but there is also a place for new ways, new ideas, new systems, and new approaches. You don't put obstacles in your way by being blinkered and are always open and willing to listen to others' ideas. Role Model You are the window through which many young people will see their future. Be a fine role model. Creative You are able to motivate your clients by using creative and inspirational methods of teaching. You are different in your approach and that makes you stand out from the crowd. This is the reason why students enjoy your classes and seek you out for new ideas. Sense of Humour You know that a great sense of humour reduces barriers and lightens the atmosphere especially during heavy periods. An ability to make your students laugh will carry you far and gain you more respect. It also increases your popularity. Presentation Skills You know that your clients are visual, auditory or kinaesthetic learners. You are adept at creating presentation styles for all three. Your body language is your main communicator and you keep it © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 44 of 58 positive at all times. Like a great orator you are passionate when you speak. But at the same time you know that discussion and not lecturing stimulates greater feedback. Calmness You know that the aggression, negative attitudes and behaviours that you see in some of your students have a root cause. You know that they are really scared young people who have come through some bad experiences in life. This keeps you calm and in control of you, of them and the situation. You are good at helping your clients de‐stress. Respectful You know that no one is more important in the world than anyone else. You know that everyone has a place in the world. You respect your peers and your clients. Having that respect for others gets you respect back from them. Inspirational You know that you can change a young person's life by helping them to realise their potential, helping them to grow, helping them to find their talents, skills and abilities. Passion You are passionate about what you do. Teaching people is your true vocation in life. Your purpose in life is to make a difference. Willing to Learn You are willing to learn from other teachers AND your clients. Although knowledgeable in your subject you know that you never stop learning LEADERSHIP STYLE The leadership style employed by personal trainers will depend on their own personality, the type of class, the situation and most importantly, the types of clients you have. Types of leadership styles include: o autocratic (telling someone what to do) o political (selling or manipulating someone to want to do something) o evaluative (testing ‘let’s see what happens if we try this’) o participative (consulting – ‘what would you like to get out of this, how do you think you best work’) o democratic (joining – ‘let’s all give our ideas and see what we come up with’) o laissez ‐ faire (no specific approach, just dealing with situations as they arise, laid back) Consider different styles of classes, which leadership style would be appropriate for boot camp versus a yoga class? Fitness trainers need to develop different interpersonal skills for different leadership styles. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 45 of 58 Even the Commander recognises there are some situations in which his autocratic style will not be appropriate. Skills you will need to develop are: o democratic approach o communication based on collaboration o persuasive style o recognising individual and group contributions o
establishing clear expectations © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 46 of 58 © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 47 of 58 CERTIFICATE III MODULE 2 ASSIGNMENT Please note that assignment questions may alter slightly, these changes will be action on the downloadable version. This can be downloaded from www.acsf.com.au/fitnesscourse. CERTIFICATE III IN FITNESS MODULE 2 – FITNESS PROGRAMMING © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 48 of 58 ASSIGNMENT TASK GENERAL INSTRUCTIONS The assignment is in 3 sections with a number of parts in each section. Please ensure that you submit complete assignments including both sections and all parts. You may use your Cert III Module 1 course notes and any other resources available to you. We advise you to use as many research strategies as possible to acquire a good understanding of the subject matter. Although you may use various sources, you must always ensure that your work is in your own words, plagiarism is strictly not allowed. You may use references, as long as you identify the source. Please submit your assignment based on the submission instructions in the course overview information. If you have any questions how to complete assignment question please email or contact your tutor. COMPETENCIES BEING ASSESSED Within this assessment task you will be assessed on your ability to demonstrate competency in the following: Section 1 – Instruct and Monitor Fitness Programs Part A: Identify client needs Identify a range of exercises to target specific fitness components Identify appropriate fitness environments Part B: Develop an exercise plan Utilise principles of fitness program design Develop aerobic, strength, endurance and stretching programs Make adaptations Part C: Motivation Incorporate motivational techniques Explain arousal control techniques Section 2 – Plan Gym Programs Part A: Customise gym programs Identify specific fitness goals Part B: Develop a circuit Include 4 phases Identify a broad and varied range of exercises Plan equipment Explain contraindications and harmful practices Section 3 – Group Exercise Part A: Plan and Deliver Group Exercise Select appropriate music Define fitness outcomes and class type © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 49 of 58 Allocate concepts and phases Provide adaptations for beginner, intermediate, advanced Provide pre‐session instructions Identify a broad and varied exercise repertoire SECTION 1 –INSTRUCT AND MONITOR FITNESS PROGRAMS PART A – IDENTIFY CLIENT NEEDS 1. Provide 3 examples of appropriate exercises to target each of the components of fitness listed below. o Body composition o Cardiovascular Endurance o Muscular strength o Muscular Endurance o Flexibility PART B – DEVELOP AN EXERCISE PLAN Answer on the answer sheet and program sheet provided. 1. Design a basic program for Jenny, a beginner client who is female, 172cms tall, 32 years old and weighs 72 kgs. The client’s main goal is weight loss (improved body composition). She has no injuries or conditions. In your answer, you are required to: o Select a minimum of 6 exercises o Plan sets, reps and time o Plan rest periods o Plan the number of days per week o Estimate expected weight or resistance for the client o Cover all muscle groups o Ensure it is easy to follow and understand o Have a time limit of 45 minutes for the session o Include warm‐up and stretches on each program Using the standard program sheet on the following page, devise and record a program which meets the requirements outlined above. 2. After following the program for 3 weeks, Jenny is now feeling confident and feels the program is too easy for her. Explain 3 adaptations that could be made to the program. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 50 of 58 3. Briefly explain the 3 program phases: o Preparation o Conditioning o Recovery 4. Using examples, explain the FITT principle of training. 5. Identify 3 different fitness environments and the type of training they would be appropriate for. Part C – Motivation 1. Explain the types of motivation techniques that could be used to help Jenny adhere to an exercise program. 2. Explain what is meant by ‘arousal control techniques’? How can these be applied to Jenny?
© Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx
Page 51 of 58 Description: Total time: Standard Program Exercise description Reps Load Sets Rest Preparation (Warm up) Conditioning Recovery (Stretches) © Australian College of Sport & Fitness
Certificate III -Module 2 - Course Notes - 1308B.docx
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SECTION 2 – PLAN GYM PROGRAMS PART A – CUSTOMISE PROGRAMS 1. Your clients will have a number of specific goals such as: 
Sports, cardio and muscle conditioning 
Increased strength or endurance 
Flexibility and mobility 
Decrease stress 
Increased functional capacity. Match the following type of client with the fitness goal above, providing reasons for your answer (there may be more than one response for each client). 
Triathlete 
Weightlifter 
Executive working 70 hour weeks 
72 year old male 
A new mum 
A marathon runner 
A rehabilitation client 
Someone with lower back pain PART B – DEVELOP A CIRCUIT 1. Plan and document a circuit training session for clients. Include in your plan: 
The 3 phases 
Rest intervals and duration 
Required equipment 
Floor plan for equipment arrangement 
An explanation to your clients of the common types of injuries that would prevent participation 
An outline of the potentially harmful practices that clients should avoid during the session 
Progression and regression of exercises for different abilities. (Please use the sheet provided on page 51) © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx Circuit Training Plan
Name of Class Client: Equipment: Common injuries: Potential harmful practices: Routine: Date: (exercise duration and rest intervals) Time (secs) Session activity Floor Plan 1 2 3 4 5 6 7 8 9 Progression, regression for different abilities: © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx SECTION 3 – GROUP EXERCISES PART A – PLAN AND DELIVER GROUP EXERCISE You have been asked to establish a new weekly group exercise class to music for the members of your gym. Your manager would like a class that is: a. Suitable for younger clients, 20‐30 years old, who already attend a gym on a regular basis b. Is high impact and motivating Use the attached planning worksheet (on page 8) to record your answers to the following: 1. Provide a suitable name for your class 2. Provide a short description of the class outlining the fitness outcomes and class type. 3. Identify the equipment list 4. Select a style of music for the class and explain why it is appropriate 5. Provide pre‐session instructions Use the attached group training program template to record your answers to the following: 6. Devise a detailed plan for the class which could be used by another personal trainer. 
Identify the stages of the session 
Allocate time to each stage 
Provide details for each stage including a. the name and description of a varied range of exercises b. the number of reps/sets/time recommendations © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx Planning Worksheet Description of class including fitness outcomes and class type Summary of Group Exercise Class Class Name Equipment List Style of music Pre session instructions © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx Description: Total Time: Group Training Program Equipment needed Exercise description Reps/ Load Sets Time Preparation (Warm up) Conditioning Recovery (Stretches) © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx ADDITIONAL READING ARTICLES The following articles and additional reading will support your learning for this module. © Australian College of Sport & Fitness Certificate III ‐Module 2 ‐ Course Notes ‐ 1308B.docx Planning Exercises Weight Training 101
The Basics
Basic Principles Strength is developed by lifting relatively heavier weights with a longer rest period in
between sets. This differs from bodybuilding and strength endurance programs, which tend to
utilize lighter weights with less rest in between sets. It’s all relative, of course, and many
bodybuilders do indeed lift heavy weights compared to those who train less. Lifting heavy
weights rather than light weights enhances the response of the nervous system and its
stimulation of nerve fibers.
If you're setting up your own program, you'll need to know some basic strength training
principles. These principles will teach you how to make sure you're using enough weight,
determine your sets and reps and insure you're always progressing in your workouts.
1. Overload: To build muscle, you need to use more resistance than your muscles are
used to. This is important because the more you do, the more your body is capable of
doing, so you should increase your workload to avoid plateaus. In plain language, this
means you should be lifting enough weight that you can ONLY complete the
desired number of reps. You should be able to finish your last rep with difficulty but
also with good form.
2. Progression. To avoid plateaus (or adaptation), you need to increase your intensity
regularly. You can do this by increasing the amount of weight lifted, changing your
sets/reps, changing the exercises and changing the type of resistance. You can make
these changes on a weekly or monthly basis.
3. Specificity. This principle means you should train for your goal. That means, if you
want to increase your strength, your program should be designed around that goal
(e.g., train with heavier weights closer to your 1 RM (1 rep max)). To lose weight,
choose a variety of rep ranges to target different muscle fibers.
4. Rest and Recovery. Rest days are just as important as workout days. It is during
these rest periods that your muscles grow and change, so make sure you're not
working the same muscle groups 2 days in a row.
Before you get started on setting up your routine, keep a few key points in mind:
1. Always warm up before you start lifting weights. This helps get your muscles warm
and prevent injury. You can warm up with light cardio or by doing a light set of each
exercise before going to heavier weights.
2. Lift and lower your weights slowly. Don't use momentum to lift the weight. If you
have to swing to get the weight up, chances are you're using too much weight.
3. Breathe. Don't hold your breath and make sure you're using full range of motion
throughout the movement.
4. Stand up straight. Pay attention to your posture and engage your abs in every
movement you're doing to keep your balance and protect your spine.
r beginners, you want to choose about 8-10 exercises, which comes out to about one exercise
per muscle group. The list below offers some examples:
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Chest: bench press, chest press machine, pushups, pec deck machine
Back: one-armed row, seated row machine, back extensions, lat pulldowns
Shoulders: overhead press, lateral raise, front raise
Biceps: bicep curls, hammer curls, concentration curls
Triceps: tricep extensions, dips, kickbacks
Quadriceps: Squats, lunges, leg extension and leg press machines
Hamstrings: deadlifts, lunges, leg curl machine
Abs: crunches, reverse crunches, oblique twists, pelvic tilts
Check out the strength training and cardio workouts available at Workout Central
Sequence of Exercises
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Make sure you choose at least one exercise for each major muscle group.
The muscles to work include: Chest, back, shoulders, biceps, triceps, quadriceps,
hamstrings, calves and abdominals.
If you leave any muscle group out, this could cause an imbalance in your muscles and
possibly lead to injuries.
Most experts recommend starting with your larger muscle groups and then proceeding to the
smaller muscle groups. The most demanding exercises are those performed by your large
muscle groups and you will need your smaller muscles to get the most out of these exercises.
But, don't feel limited by that. You can do your exercises in any order you like and changing
the order is a great way to challenge yourself in different ways.
How Much Weight To Use
The easiest way to determine how much weight you should use on each lift is to guess (not
very scientific, huh?):
1. Pick up a light weight and do a warm up set of the exercise of your choice, aiming for
about 10 to 16 repetitions.
2. For set 2, increase your weight by 5 or more pounds and perform your goal number of
repetitions. If you can do more than your desired number of reps, heavy up again for
your 3rd set.
3. In general, you should be lifting enough weight that you can ONLY do the desired
reps. You should be struggling by the last rep, but still able to finish it with good
form.
4. It may take awhile to find the right amount of weight for each exercise.
5. In general, you can use heavier weights with larger muscle groups such as chest, back
and legs. You'll need smaller weights for the shoulders and arms.
How Many Reps/Sets To Do
You've figured out how much weight to use for your chosen exercises...what about the
number of sets and repetitions? Your decision should be based on your goals. The American
College of Sports Medicine recommends 8-12 reps for muscular strength and 10-15 reps for
muscular endurance. They also recommend at least 1 set of each exercise to fatigue although
you'll find that most people perform about 2-3 sets of each exercise. In general:
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For fat loss: 1-3 sets of 10-12 reps using enough weight that you can ONLY
complete the desired reps.
To gain muscle: 3+ sets of 6-8 reps to fatigue. For beginners, give yourself several
weeks of conditioning before going to this level. You may need a spotter for many
exercises.
For health and endurance: 1-3 sets of 12-16 reps using enough weight that you can
ONLY complete the desired reps.
How Long To Rest Between Exercises/Workout Sessions
This will depend on your goal. Higher intensity (i.e., when lifting heavy) exercise requires a
longer rest. When lifting to fatigue, it takes an average of 2 to 5 minutes for your muscles to
rest for the next set. When using lighter weight and more repetitions, it takes between 30
seconds and 1 minute for your muscles to rest.
The American College of Sports Medicine recommends training each muscle group 2 to 3
times a week. But, the number of times you lift each week will depend on your training
method. In order for muscles to repair and grow, you'll need about 48 hours of rest between
workout sessions. If you're training at a high intensity, take a longer rest.
Selecting Equipment
he Pros and Cons of Weight Machines
Weight machines can be a good choice, especially if you're just getting started with strength
training. In fact, many beginners start out using machines because:
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They're supportive. Most machines provide support, which is great for people who
need help when learning new exercises. It can also be good for people rehabbing
injuries or those who want to lift heavy weights without a spotter.
They're easy to use. Because most machines work on a fixed path and have
instructions and diagrams posted, it's easier to use good form.
They save time. It usually doesn't take as much time to change weights on machines
as it would for many free weight exercises.
They're less intimidating. Trying to figure out what to do with a bunch of dumbbells
can seem impossible. With machines, you know exactly what muscles you're working
and how to do the exercise correctly.
On the other hand, machines do have disadvantages such as:
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They're too supportive. Because you have so much support, you use fewer muscle
groups at the same time. This means you burn less calories and work the body in a
less functional way.
They're limited. Most machines offer one exercise for one part of the body, which
means having to use multiple machines for a total body workout.
They don't allow you to work on weaknesses. Many machines require you to use
both arms or legs to move the weight, so if one side is stronger than the other, that
side may do more work than the weaker side.
They don't allow the body to work naturally. Because many machines work on a
fixed path, there's not much room for working the body throughout different planes of
motion..
Of course, not all weight machines are created equally and many gyms now offer a variety of
machines including plate-loaded, free motion and cable machines which can offer more
variety and more functional training. These types of machines often have a higher learning
curve and require more skill and coordination than the average machine.
The Pros and Cons of Free Weights
Free weights are probably my favorite way to strength train because they offer effective,
time-efficient workouts. Other advantages include:
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Versatility. Free weights can be used for a variety of exercises for the entire body, so
you don't have to move from machine to machine to work different muscle groups.
Functionality. With free weights, you're able to move the body through natural
motions as well as through a variety of planes allowing you to mimic movements you
do in real life like squatting, lifting things over your head and rotating the body.
Building whole body strength. Because you're supporting your own body, you can
work on specific muscles while involving smaller stabilizer muscles that can get
neglected with machine training...this can also help you burn more calories during
your workout.
Like machines, free weights also have some disadvantages:
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They're hard to learn. Using free weights requires skill and coordination, so you
may need some instruction when using them for the first time. Good form is harder to
achieve without the added support from machines, so there's a higher learning curve
with free weights.
Risk of injury. Because there isn't a fixed path when using free weights, it's easier to
put your body in the wrong position, which could lead to injury. There's also the risk
of dropping the weights, especially if you're lifting heavy.
Confusion. With machines, you know exactly what exercise you're doing and what
muscle you're working. With dumbbells, there are so many exercises you can do, it's
easy to get confused about where to start.
With strength training, a variety of tools is often the best way to get an effective workout.
When choosing your own resistance, consider the following:
1. If you're a beginner: stick with machines until you feel more comfortable with the
movements.
2. If you're in a hurry: go with machines. Workouts are generally more time-efficient
when machines are used. If you have to wait in line, however, choose free weights.
3. If you're working out at home: stick with free weights. Machines are expensive, take
up a lot of room and offer limited exercises. Free weights are cheaper, versatile and
take up less room.
4. If you're rehabbing an injury: stick with machines since they offer the most support,
but always follow your doctor/physical therapist's advice.
5. If you hate lifting weight: you might find machines are easiest to use.
6. To get the most out of each workout in the fastest possible time: stick with free
weights. You can incorporate more muscle groups at the same time.
Basic Strength and Muscle Weight
Training Program
he Basic Strength and Muscle program is not just for beginners: you should use it if you want
a formalized and precise program following casual experience with weights. As the name
implies, it's an all-round program for basic strength and muscle building. This could be used
in off-season training if your sport has elements of strength, power and strength endurance,
which fits many sports. Consult your coach to ensure it doesn't conflict with other training
priorities. Training programs are always most efficient when tailored specifically for
individuals and their goals.
It’s worth reading the introductory weight training information before starting this program,
or any program for that matter. The exercises use the standard free weights and equipment
found in most gyms. All exercises can be done at home if you have the appropriate home
gym equipment. A medical examination and clearance is wise if you've been sedentary for a
lengthy period. Take care with injured or dysfunctional joints. Get medical advice before
starting weight training if this applies to you.
The basic program includes:
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
Warmup Squat (or leg press) Bench press (or chest press) Deadlift Crunch Seated cable row Triceps pushdown Lat Pulldown Overhead press Biceps curl Cool down, stretch The Warmup Warm up with ten minutes of aerobic exercise. This can be with treadmill walking or jogging,
stationary bicycle, cross-trainer or stepper machines. Extend this to thirty minutes depending
on requirements for fat loss. In any case, I recommend at least 30 minutes of cardio exercise
at moderate intensity three times each week for all weight trainers in order to promote aerobic
fitness. It need not be done at the same time as the weights session.
Warmups are important to get blood flowing to heart, lung and muscles and lubricating
(synovial) fluid loosening the joints ready for action. Each weights exercise should include a
warmup with light weights and practising the same form as for the workout weight. Sixty per
cent of your workout weight is about right for warmups. Stretching is not so important before
exercise and is better performed after exercise. Some light stretches will do no harm.
The Exercises If you have little experience of weight training and free weights, you may wish to start with
the machine leg press instead of the squat, especially if you're not accompanied by a trainer,
helper or spotter. Even so, there is no reason to be intimidated by the squat exercise. It need
not be done in a squat rack or power cage with the big bar and free weights to begin with,
although squatting with the bar alone is a good way to practice form. Dumbbells or small-bar
barbells or a Smith machine can provide reassurance for the beginner. The same applies to
the racked bench press with heavy bar, which can be substituted with dumbbells or lighter
barbells. The key is not to lift too heavy too soon.
Sets, Repetitions and Starting Weight You will start with 1 set of 12 repetitions for each of 9 exercises for the first week. At
workout session 8, you should have progressed to 3 sets of 12 repetitions for each exercise.
The weight you choose to start with will be sufficient to perform a set of 12 repetitions to
failure with good form, which means that the twelfth repetition is pretty much the most you
can do without resting. This is called 12RM (repetition maximum).
Various formulae exist for calculating what this starting weight should be, but I find it just as
easy to trial different weights until you get to that limit. If you’re new to fee weights, this
helps familiarization as well. Try an obvious light weight, for you, to warm up and then
upgrade to something heavier for the workout set. By the third set you should have settled on
the 12RM weight. If not, just move on and upgrade the weight next session.
The rest period between sets is variable according to your goals. For strength rather than
muscle size (hypertrophy), longer rests are required – preferably about two minutes or more.
For hypertrophy and elements of muscle endurance, shorter rest usually works best – around
45-90 seconds. Considering that this program is designed for a combination of strength and
muscle building, you will rest for one minute if possible. Longer rests between sets are
sometimes problematic in busy gyms but a longer interval than one minute is fine if that's
what you require to continue.
When you see something like: Squat: 150x3x12, 60 seconds, it means 150 pounds (or
kilograms depending on the source) for 3 sets of 12 repetitions with 60 seconds rest in
between sets.
Frequency of Workout This program is designed for 3 workout sessions each week for 6 weeks. If you consider that
3 workouts is too much because of time or fitness constraints, try to do at least 2 sessions per
week, Monday to Sunday. In either case, the sequence of progression is as follows:
This program is based around 18 sessions comprised of either 6 weeks of 3 sessions or 9
weeks of 2 sessions for 9 exercises.
Here’s how it works (sets X repetitions, seconds break, for each exercise):








Session 1 – 1 X 12, 60 seconds Session 2 – 1 X 12, 60 seconds Session 3 – 1 X 12, 60 seconds Session 4 – 2 X 12, 60 seconds Session 5 – 2 X 12, 60 seconds Session 6 – 2 X 12, 60 seconds Session 7 – 2 X 12, 60 seconds Sessions 8‐18 – 3 X 12, 60 seconds After session 12, consider whether you need to increase the weight for any particular
exercise. If you can comfortably do more than the RM of 12 exercises, increase the weight by
a modest amount, say two pounds or a kilogram for isolation exercise muscles such as triceps
and biceps, and 5 pounds or 2.5.kilograms for compound and large muscle group exercises
like squats and deadlifts. When using dumbbells, this would apply to each one. Don’t
increase the number of sets beyond 3 at this time.
Note the flexibility here. If you're an experienced casual lifter starting an organized program,
you may be able to kick off with 3 X 12 from the beginning. If you are new to weights and
have some fitness issues, you should start with one set and progress slowly. Doing only 1 set
of 9 exercises will not take too long, perhaps only 30 minutes with warmup included. Doing
an extra 20 minutes or more of cardio before or after weights would be time well spent at this
stage. Once you reach full stretch in the program, aerobic training may be better done before
weights or at a separate session.
Order of Exercises The exercise order should be maintained as above, busy gyms notwithstanding. This order
has been designed with large muscle group, compound exercises first, the smaller muscle
isolation exercises following and with alternating ‘push’ and ‘pull’ to achieve a session that
alternates muscle groups and modes of action as much as possible to enable maximum rest
and recovery of the various muscle groups. Some compromises were required. Don’t get too
hung-up if you can’t achieve this sequence. It’s not always possible to access equipment
when you want it in gyms. In the scheme of things it’s not fatal!
Training Threshold and Target Zone
There is a level of frequency, intensity, and time at which a training effect will
begin to take place (threshold). There is also an optimal range, or target zone,
where the most effective and efficient improvement will occur (see table below).
We do not know the optimum range, but studies suggest that it has wide limits.
The intensity, or resistance (load), is less important than the number of
repetitions or the length of time a muscle contracts.
Dynamic Endurance
Frequency
Intensity
Time
Threshold of Training
* 3 Days per week
*Lift Resistance 20-30 of the
maximum you can lift
*One set of 8 reps of each
exercise
Target Zone
*Every other day
*Lift Resistance 40-70% of
the maximum you can lift
*2-5 set of 9-25 reps
Static Endurance
Frequency
Intensity
Time
Threshold of Training
* 3 Days per week
*Hold a weight 50-100% of the
weight you ultimately will need
to hold in your work or leisure
activity
*Hold for lengths of time 10-50%
shorter than the time you plan to
do the activity. Repeat 10-20
times
Target Zone
*Every other day
* Hold a weight equal to and
up to 50% greater than the
amount you will need to
hold in your work or leisure
activity.
*Hold for lengths of time
equal to and up to 20%
greater than the time you
plan to do the activity. For
longer times, use fewer
repetitions (5-10)
QUALITIES OF A GOOD TRAINER
Empathy
You have the ability to bond with your clients, to understand and resonate with
their feelings and emotions. To communicate on their level. To be
compassionate with them when they are down and to celebrate with them
when they are up.
Positive Mental Attitude
You are able to think more on the positive and a little less on the negative. To
keep a smile on your face when things get tough. To see the bright side of
things. To seek to find the positives in every negative situation. To be
philosophical.
Open to Change
You are able to acknowledge that the only real constant in life is change. You
know there is a place for tradition but there is also a place for new ways, new
ideas, new systems, and new approaches. You don't put obstacles in your
way by being blinkered and are always open and willing to listen to others'
ideas.
Role Model
You are the window through which many young people will see their future.
Be a fine role model.
Creative
You are able to motivate your clients by using creative and inspirational
methods of teaching. You are different in your approach and that makes you
stand out from the crowd. Hence the reason why students enjoy your classes
and seek you out for new ideas.
Sense of Humour
You know that a great sense of humour reduces barriers and lightens the
atmosphere especially during heavy periods. An ability to make your students
laugh will carry you far and gain you more respect. It also increases your
popularity.
Presentation Skills
You know that your clients are visual, auditory or kinaesthetic learners. You
are adept at creating presentation styles for all three. Your body language is
your main communicator and you keep it positive at all times. Like a great
orator you are passionate when you speak. But at the same time you know
that discussion and not lecturing stimulates greater feedback.
Calmness
You know that the aggression, negative attitudes and behaviours that you see
in some of your students have a root cause. You know that they are really
scared young people who have come through some bad experiences in life.
This keeps you calm and in control of you, of them and the situation. You are
good at helping your clients de-stress.
Respectful
You know that no one is more important in the world than anyone else. You
know that everyone has a place in the world. You respect your peers and your
clients. Having that respect for others gets you the respect back from others.
Inspirational
You know that you can change a young person's life by helping them to
realise their potential, helping them to grow, helping them to find their talents,
skills and abilities.
Passion
You are passionate about what you do. Teaching people is your true vocation
in life. Your purpose in life is to make a difference.
Willing to Learn
You are willing to learn from other teachers AND your clients. Although
knowledgeable in your subject you know that you never stop learning.
C L A S S
TA K E O U T
BY LAURA SACHS
Route to Relaxation
Teach breath control and
awareness to stressedout participants.
These days, it seems, we’re all more familiar with feeling stressed than with feeling calm. Luckily for us, we’re designed to
relax. The breath is our route to relaxation, and our senses help to personalize
the process.
The heart lifts slightly when we inhale
and drops slightly when we exhale. Because it is the only muscle in the body that
never stops working, it has to have built-in
breaks. Exhalations are the heart’s resting
phases. When we breathe fully, particularly
allowing our exhalations to lengthen, we
elicit the “relaxation response.” The following exercises lead the way.
ROUTE TO
RELAXATION DETAILS
Vocal tone is an important part of this
class, especially during the guided journey. Entice participants with your speech;
the cadence and level are more inviting
when you slow down and lower your
voice. In this way, you set the stage for repose. Check early on that everyone can
hear you, and maintain that pitch.
TOTAL TIME: approximately 30 minutes
EQUIPMENT NEEDED: mats, folded
blankets, eye pillows or towels, bolsters or
foam rollers
M U S I C : Begin in silence so that the
group can focus, and then introduce relaxing, soft music for the guided journey.
STRESS-FREE SCRIPT
Begin by asking, “On a scale of 1–10, 10
being the highest stress level possible, how
would you rate your tension level today?”
Use the following scripted cues as a guideline to help your class relax.
CAT STRETCH (1–2 MINUTES)
“Begin on all fours on your mat. Exhale,
curving the sacrum down as your navel
reaches upward. Inhale, still initiating from
the sacral area, and extend the sacrum out
and back. Repeat four times. Inhale and
exhale in a continuous, slow rhythm.”
BREATH AWARENESS
(5–8 MINUTES)
“Sit cross-legged and place the folded
edge of a blanket under your sit bones so
that the front of your pelvis relaxes forward and your spine is upright. You may
also sit on your heels, legs parallel, with
a blanket rolled under your buttocks and
between your legs.”
1-minute focus: “Close your eyes and
count your breaths. An inhalation and an
exhalation count as 1. Focus on counting—attend to the process of breathing.”
This is an easy way to bring home to students just how quickly or slowly they are
breathing.
“Now, notice everything about your
breath. Notice the temperature as it passes
through your nostrils. Is your chest lifting
and widening? As you exhale, feel the
breath move through your throat on its
journey out of your nostrils. Your abdominal wall presses inward as you exhale
fully. Do you feel calmer, more relaxed?”
4 X 4 (5 MINUTES)
“Inhale for 4 counts and exhale for 4
counts. Pause at the top of the inhalation.
Don’t force your breath; simply pause.
Exhale, and pause at the bottom of the exhalation. Inhale, imagining a feather
floating upward, 1 . . . 2 . . . 3 . . . 4. Exhale,
imagining the feather floating downward,
4 . . . 3 . . . 2 . . . 1.”
1-minute focus: “Raise your arms overhead for 1 minute. Focus on the rhythm
of your breath and any other sensations
you may notice. Avoid excess effort in this
position; relax your shoulders and arms
as you reach upward.”
SEATED CAT STRETCH
(1–2 MINUTES)
“Release your arms and place them on
your thighs. Slide your legs out halfway
and place the soles of your feet together
lightly. Place your arms behind your back,
fingers pointing away from your buttocks.” If this position is uncomfortable, instruct participants to place folded blankets
under their thighs for support.
“As you inhale, reach your collarbone
and breastbone to the ceiling. As you ex-
May 2005 IDEA Fitness Journal
hale slowly, draw your navel inward and
lower your chin. Keep the movement
steady, slow and comfortable. Breathe in,
1 . . . 2 . . . 3 . . . 4; pause. Breathe out, 4
. . . 3 . . . 2 . . . 1, drawing the navel in and
down; pause.” Repeat four to six times.
CONCENTRIC CIRCLES
(5 MINUTES)
“Lie back with knees bent and palms resting lightly at your navel area. Your neck
and lower back are comfortable and in a
neutral position. Feel as if your navel area
contains a series of concentric circles. As
you inhale, feel the circles widening; . . . as
you exhale, feel the circles coming back to
center. Enjoy this widening and narrowing. Now, place a bolster or foam roller
under your knees for comfort. Palms
open, legs relaxed and rolled out.” Distribute eye pillows and blankets.
1-minute focus: “As you inhale, say the
word soft quietly to yourself. As you exhale, say the word belly.”
GUIDED JOURNEY
(5–10 MINUTES)
“As you exhale, allow each and every place
where your body is touching the mat to release into the floor. Feel as if your body is
being cradled at your heels . . . your thighs
. . . your buttocks . . . your shoulder blades
. . . and the back of your head. As you inhale, breathe in energy. Feel this energy
and lightness circulating through your toes
and the tops of your feet . . . through the
soles of your feet and your ankles. Inhale
deeply, feeling this lightness move up
through your lower legs, inside out. Feel
it pass through the center of your knees
into your thighs and pelvis. On your next
exhalation, release tension from your
pelvic area. Imagine you are filling your
pelvic bowl with your breath as you inhale.
Feel your pelvis and lower back sink into
the mat as you exhale. Now feel as if everything below your waist is floating downstream, gently rocking, releasing tension
and fatigue. Experience lightness rising up
into your trunk area, circulating through
your internal organs . . . your back muscles
. . . all the way through your shoulders . . .
your upper arms . . . your elbows . . . your
lower arms . . . and your fingers. This lightness pervades your neck muscles . . . your
jaw . . . your cheeks . . . and your forehead.
Imagine everything above your waist is
gently rocking upstream so that your
shoulder blades and the back of your head
melt into the mat.
“Now imagine you are breathing with
your whole body, top to bottom, inside
out. Breathe in energy, vitality. Exhale
tension, fatigue, deep fatigue. Know that
whenever you need to, you can inhale
and fill with energy. And in any moment
you can let go simply by exhaling. Gently draw your knees to your chest and
roll over to one side. Using your arm
strength, push yourself up to a seated
position.
“Now, how would you rate your stress
level on our 1–10 scale? Do you feel relaxed yet ready to meet whatever responsibilities or challenges may lie ahead today? Relaxation reinforces responsiveness.
Think of a cat lying around who bounds
into action when necessary.”
Laura Sachs teaches yoga, Pilates, cycling and
aerobic fitness at the University of San Francisco, the Bay Club/Bank of America Center,
Equinox and the JCC in San Francisco. She is
an IDEA presenter and has recently released
“Yoga Walk,” a mindful walking program on
CD. For more information, visit www.body
mindfitness.net.
© 2005 by IDEA Health & Fitness Inc. All rights reserved.
Reproduction without permission is strictly prohibited.
May 2005 IDEA Fitness Journal
Group Exercise Evaluation Sheet
YMCA Group Exercise Class Types & Descriptions
RED: Strengthening Classes
These classes will strengthen and condition muscles. Most classes incorporate equipment such
as dumbbells, body bars, bands, medicine balls,
etc. Some classes may only utilize your own
body weight to create resistance.
Benefits of Taking Strength Classes:
- Feeling Better, Looking Better & Meeting Friends
- Increased Metabolic Rate – you burn more calories
- Increasing & Restoring Bone Density
- Increase Lean Muscle, Strength, Power & Endurance
- Injury Prevention
- Improved balance, flexibility, mobility & stability
- Enhanced performance in sports or exercise
YELLOW: Cardio Classes
These classes will increase heart rate and help
improve your overall cardiovascular & cardio
respiratory fitness. These classes are upbeat and
fun to participate in. Some classes incorporate
steps, dance, punching bags, jump ropes and
bikes.
Benefits of Taking Cardio Classes:
- Feeling Better, Looking Better & Meeting Friends
- Healthier & Stronger Heart
- Reduce the risk of Heart Disease
- Reduce or prevent high Cholesterol levels
- Increase & Restore Bone Density
- Increased Metabolic Rate – burn more calories
- Enhanced performance in sports or exercise
BLUE: Combination Classes
Our combination classes combine together both
the cardio and strength element of exercise into
once class. Busy schedules and obligations often
force us to limit the time we spend exercising.
These classes use techniques that are both efficient and effective in burning calories, increasing
muscular strength and endurance and giving you
the variety you need to stay motivated.
Benefits of taking Combination Classes:
-- Feeling Better, Looking Better & Meeting Friends
- Saves time
- Efficient and effective
- Healthier & Stronger Heart
- Increased Metabolic Rate – burn more calories
- Increase lean muscle
- Enhanced performance in sports or exercise
PURPLE: Spirit,Mind,Body
These classes not only help improve your physical fitness, but allow quiet time for reflection and
stress reduction. These classes generally focus
on breathing control, flexibility, balance and mental focus.
Benefits of Taking Spirit-Mind-Body Classes:
- Feeling Better, Looking Better & Meeting Friends
- Union of mind, body and spirit
- Increased muscular flexibility
- Improved balance, mobility and stability
- Reduced stress levels
- Improved overall well-being
GREEN: Youth Classes
These classes are taught with age-appropriate
curriculum to enhance physical fitness, personal
growth and development. Classes are up-beat,
fun and incorporate a variety of exercise.
Benefits of Taking Youth Classes:
- Improve coordination, strength, endurance, flexibility
- Learn YMCA Core values, meet friends & have fun!
RED: STRENGTHENING CLASSES
Abs/Core – This 15 or 30 minute class focuses on the abdominal/low back muscles and other
core stabilizing muscles. Good core strength helps reduce back pain and improves overall fitness and stability.
Strength Training – A strengthening class incorporating traditional weight training exercising
such as squats, presses, lifts and curls. All major muscle groups are worked using barbells.
Dumbbells and other equipment may be utilized.
Pilates – A form of exercise which emphasizes the balanced development of the body through
core strength, flexibility and awareness in order to support efficient, easy movement. Breathing
control and flexibility exercises are incorporated to improve posture and alignment. Some
classes may incorporate equipment such as rings, foam rollers, and balls.
YELLOW: CARDIO CLASSES
Cardio Cycling – This class is performed on a stationary bicycle. Instructors will guide you
through an all-terrain ride while focusing on proper body alignment, heart rate and proper cycling
techniques. Some classes may be held outdoors to enhance your experience.
Cardio Conditioning - This cardiovascular workout will improve the efficiency of your heart,
lungs, and circulatory system through continuous efforts that will not only elevate your heart
rate, but also burn calories and increase your endurance. Exercise such as walking, running,
jumping, cycling, and other aerobic movements may be incorporated.
Cardio Dance – These classes increase your heart rate through dance. Traditional low impact
aerobic dance moves, hip hop, Latin, belly dance or even ballet may be incorporated.
Zumba® - Zumba classes fuse Latin rhythms and easy to follow moves to create a
dynamic fitness party atmosphere. The routines feature interval training sessions with
fast and slow rhythms that incorporate Latin & International dances such as salsa,
mambo, cha cha, meringue, regaton, samba, belly dance, hip hop and more.
Latin Cardio – A more traditional Latin dance exercise class that incorporates dances
such as salsa, mambo, cha cha and meringue to increase your heart rate.
Belly Dance - One of the world’s oldest fitness disciplines, Belly Dancing is an excellent way to develop core strength.
Hip Hop - Our hip hop dance routines will rev up your metabolism while you learn the
latest dance moves.
BLUE: COMBINATION CLASSES
Cardio/Strength – These classes generally follow a circuit or interval training format, alternating
cardio and strength training exercises. Exercises such as walking, running, jumping, stepping,
and may be combined with resistance exercises using your body weight, the Bosu, dumbbells,
body bars, tubing, bands and steps.
Basic Fitness – This lower intensity combination class incorporates both cardio and strength
training exercises. A variety of exercises will be incorporated often using the Bosu, steps, balls,
hand weights, tubing and bands. A slightly slower pace and social atmosphere allows members
to receive more personal attention.
Water Fitness – This aquatic workout incorporates both cardio and strength based exercises
using water dumbbells & barbells, float belts, water gloves. The water provides a lower impact
environment for your exercise which is friendlier on the joints.
Silver Sneakers – A customized exercise class for older adults designed to increase strength,
flexibility, balance and endurance.
Total Body Training – This 30 or 60 minute class follows a specific format beginning with a 510 minute dynamic warm-up, a circuit based workout with lower and higher intensity modifications, and ending with a 5 min. cool-down and stretch. Special attention is paid to performing
exercises with the correct form and at your appropriate fitness level. You own body weight, the
Bosu, steps, balls, tubing, dumbbells and barbells may be used.
S.W.A.T. – Strength, Weight loss, Abs & Toning. Get back to basics with exercises like jumping
jacks, pushups, squats and more. This is an exercise plan adapted from actual police workouts
and uses body weight, plyometrics and hand weights to strengthen and tone.
PURPLE: SPIRIT-MIND-BODY CLASSES
Yoga - Yoga is a class that creates balance in the body through developing both strength and
flexibility. It is designed to relieve stress and center peace of mind, body and spirit by focusing
on breathing techniques, stretching, toning and relaxation.
GREEN: YOUTH CLASSES
Kids Fitness – (Ages 5-11) Kids get to exercise with other kids in a fun and active environment.
These classes incorporate high energy music, obstacle courses, circuits, races, yoga, stretching
and other exercises to help kids build strength, endurance, flexibility and balance.
GROUP EXERCISE
Esport Fitness offers a wide selection of group exercise classes for all fitness levels. Professional instructors will lead
you through inspiring and envigorating exercises such as the
fierce BodyCombat-, rhythmic BodyJam- or relaxing Stretching -classes. In addition to these aerobic classes, you may
choose a spinning (in-door cycling) or circuit training class.
We will gladly help you find a class most suitable for your
personal needs!
Trimmi-Circuit (in Esport Arena, Espoo)
Trimmi is a modification of a circuit training class. There are
42 training stations in the class room and you move from one
exercise to another as instructed by the class instructor. The
equipment operates similarly as gym equipment, but works
on a hydraulic system, so all the movements are both effective
and safe. Inspiring music and instructor’s advice will lead you
through a variety of exercises, which utilize the whole of your
body. This class is recommended for everybody especially
those wishing to lose weight and decrease body fat.
Les Mills* classes at Esport Fitness:
Body and soul
These classes will develop your balance, coordination, body
conditioning and mobility. Suitable for everybody.
BALLEFIT A combination of ballet, stretching and pilates.
Ballefit will enhance your balance, range of motion and
strengh.
BODYBALANCE (Les Mills) A body and mind class based
on yoga. All movements include breathing technique, bodymind centering and increase strenght, balance, range of
motion and relaxation.
SPINNING FAT BURNER 60 An intermediate class, which
focuses on training on a steady heart rate for optimal fat burning, by determining your own pedaling resistance. 60 minute
class.
SPINNING GOODMORNING 45 A fast-paced morning
class to give a flying start to your day.
CORE-STRETCHING The class starts with an effective, 25minute exercise concentrating in the center of the body and
muscle control. The rest of the class consists of stretching, in
order to gain mobility and to reduce tension in muscles.
SPINNING BASIC 45 A start-up class for beginners and
those who work on their pedaling technique. This class is
also great as an active recovery session. Instructors lead you
through settings, pedaling positions and techniques.
ESPORTYOGA
A soft and dynamic yoga class based on Ashtanga Yoga.
The class is compiled of posture and breathing exercises,
improving the flexibility and strength of the body.
TRIMMI-CIRCUIT, BASIC 45 minute class. 5 minute
warm-up is followed by a circuit/ station training session in 3
periods, each period lasting for 10,5 minutes. During the first
and last round you train for 35 seconds and change to the next
station. In the middle round the training lasts for 45 seconds
at each station. Class finishes with a cool down and stretching
session. (Espoo)
ESPORTPILATES Based on moves adapted from Pilates
and Yoga, this class challenges your alignment, body control
and center. Class will enhance the power and stamina of your
center as well as fix your posture.
STRETCHING A simple warm-up followed by a relaxing set
of stretches and relaxation exercises. The goal of the class is
to add range of motion, relieve muscular tension and increase
relaxation.
EASY AND FUN
*Les Mills classes operate on a formatted program. Every
instructor teaches the same program. Programs change after
three months.
ses that strain the pulmonary and circulatory systems. In the
class we develop the different aspects of endurance using a
range of running exercises. The class is compiled of warmups in the beginning and the end, exercises and recovering
stretching.
TRIMMI-CIRCUIT, FAT BURNER 50 minute class. Class
is similarly constructed as the Basic-class, but has the total
of four round of training. Sessions are 1 x 10, 5 minutes, 2 x
7.5 minutes and 1x 10.5 minutes, with 35 and 45 seconds of
training at each station. (Espoo)
POWER CLASSES
BODYPUMP (Les Mills) A versatile training session for
the whole body. Bars, weights and stepbenches are used in
all exercises. Weights range from 2 kg to 32 kg, so you can
design your session according to your personal goals.
BODYSTEP (Les Mills) A tough workout which utilizes
mainly the lower body. Class is a combination of high-impact
step- and lower impact strength-training.
NIKE DYNAMIC TRAINING It is a group workout that incorporates skills, drills and principles used by world-class
athletes. It trains the whole body in a multi-dimensional and
multi-directional way.
RPM (Les Mills) The indoor cycling workout where you ride
to the rhythm of powerful music. Take on the terrain with your
inspiring team coach who leads the pack through hills, flats,
mountain peaks, time trials, and interval training. 50 minute
class.
SPINNING SUPER 50 An advanced class. Versatile and effective workout for a hard core biker!
CHOREOGRAPHIC CLASSES
Various steps and dance elements. Particularly suitable for
those familiar with the basics of aerobics.
BODYJAM (Les Mills) A fascinating combination of
the latest dance-, fitness-, and music trends. This class is
designed for those who like to sweat and enjoy! Choreography
is a mixture of latino, hip hop, street and jazz dance.
ESPORTDANCE A dance class with elements of jazz, Latin,
show and disco dancing.
The easiest way to achieve fitness in a fun, efficient way. Suitable for everybody.
Fast-paced, efficient workouts for all those who like a fitness
challenge.
ESPORTSHAPE Low-impact, effective aerobics class. 3040-minute warm up with an intermediate level choreography
is followed by strength training and cool-down.
ESPORTCORE Effective 30 minute session focused on work
on the core: abdominals, back, body-centering and balance.
An independent warm-up before the class is recommended.
BODYATTACK (Les Mills) The sports-inspired cardio
workout for building strength and stamina. This high-energy
interval training class combines athletic aerobic movements
with strength and stabilization exercises.
STEP Class consists of a versatile choreography based on
basic steps on the step-bench, followed by a strenght training
section, which is focused on upper body and mid-section.
ESPORTEASY Low-impact class. A twenty-minute warm up
is very easy in steps and choreography, but effective. Warm up
is followed by strength training and cool-down.
ESPORTRUN A versatile class consisting of running exerci-
BODYCOMBAT (Les Mills) Super work-out based on martial arts. Choreography is made out of karate, kick-boxing and
tai chi-moves.
Fitness Class Descriptions
B=Beginner, I=Intermediate, A=Advanced
Abs 101-Work your abdominals in a motivating setting. Lower back work is also
included for a strong midsection. The rectus abdominus, obliques, and iliopsoas
muscles that compose the abs group will all be challenged! This is a challenging
beginner-intermediate class.
Choreography: B
Intensity: B, I
Abs 202-Take your abs to the next level! Once a base is built in Abs 101, take on a new
challenge with this progressively challenging class. Ideal for intermediate to advanced
exercisers seeking a more difficult workout.
Choreography: B
Intensity: I, A
Athletic Conditioning-If you are a former athlete or just looking for a challenging workout,
try this class. You will do plyometric exercises, strength exercises as well as speed and
agility work all in one hours time!
Choreography: B
Intensity: I, A
Ballet-Use basic ballet techniques and tone your muscles while utilizing core
stabilization. Much of this class will be based on the bar and body positioning.
Choreography: B, I
Intensity: B, I
Belly Dance-This workout focuses upon a traditional technique to provide cardiovascular
and strength work. Learn a fun style of dance and use core muscles you never even
knew about! Beginner classes help you learn the components of belly dancing, and
advanced classes allow choreography and style to develop.
Choreography: B, I, A
Intensity: B, I, A
Boot Camp-Use basic moves to get an intense workout. Jumping jacks, push-ups,
squats, and crunches provide a full-body, nonstop workout. Bring water and be ready to
get a good workout!
Choreography: B
Intensity: I, A
Cardio Attack-This choreographed class is designed to get your heart rate up! If you like
moving to the music and challenging your heart, try this class!
Choreography: B, I
Intensity: B, I, A
Core Strength-Looking for a class that focuses entirely on your core? This class is for
you. This class, based in Pilates, will work all of the various core muscles.
Choreography: B
Intensity: B, I, A
Cycle-An intense, 45-minute class on the bike. Applications for outdoor riding are used
to provide training for those interested in road biking as well as the gym exerciser.
Interval work challenges the cardiovascular and muscular systems. Bring a water bottle!
All levels welcome-you can adjust your intensity as needed.
Choreography: B
Intensity: B, I, A
Cycle & Core-Get your cardio on the bike and your core on the floor! Knock them both
out before work in this 45-minute class. Start your day on the right track and invigorate
your morning.
Choreography: B
Intensity: B, I, A
Deep Yoga- Take an inner journey to strengthen, energize, and purify your body, mind
and spirit. Oxygenate your brain while your muscles become strong yet supple. Perfect
for students who want to sharpen their mental capacity and raise their energy for school
at the same time they strengthen their bodies and unleash the fountain of happiness in
their own hearts.
Choreography: B
Intensity: I, A
Free Running-Try this class if you would like a fun cardiovascular workout. Running in a
group is a great way to motivate yourself and workout your heart.
Choreography: B
Intensity: B, I, A
Gentle Yoga- The perfect way to start your day. Deeply relax and energize your body,
focus your mind, improve your memory; feel happy and alive. The perfect way to be fully
'on your game' for class and study!
Choreography: B
Intensity: B, I
Hip Hop-Work out and dance to a choreographed class based on a fun and modern
style. This class is appropriate for all fitness levels.
Choreography: B, I
Intensity: B, I, A
Intermediate Hip Hop-Work out and dance to a choreographed class based on a fun and
modern style with more advanced moves for those with a background in dance.
Choreography: I, A
Intensity: B, I, A
Kung Fu-This form-based martial teaches technique. Conditioning work, kicks, punches,
and blocks and some sparring skills make this a well-rounded and challenging workout!
Choreography: B, I, A
Intensity: B, I, A
Legs & Buns-Focus on these muscles in your lower half in a fun setting. Discover just
how many ways you can squat, lunge, and jump into a toned lower body. All levels
welcome-modifications will be given.
Choreography: B
Intensity: B, I, A
Lyrical Dance-This interpretive dance style is characterized by movements related to the
music’s words and tone. Some technical knowledge is helpful but not required. It is a
slower style compared to Jazz and Street Jazz.
Choreography: I, A
Intensity: B, I, A
Mixed Martial Arts-Learn traditional styles of self-defense and combat while you get a
workout. Technique is taught in this intermediate exercise class.
Choreography: B, I, A
Intensity: B, I, A
Pilates-This core-focused class teaches participants how to engage and recruit the
hidden muscles of the torso and hips as well as the abs and lower back. Modifications
are provided, as well as detailed instruction, making this class appropriate for all fitness
levels.
Choreography: B
Intensity: B, I, A
Salsa - Develop your dancing skills with this on-going course taught by professional
instructors. Cha-cha, Merengue, and Salsa dance will be instructed from January 21st
through the end of March. Come with a partner or own your own!
Choreography: B, I, A
Intensity: B, I, A
Self Defense- Learn the basics of self-defense movements in this beginner-level martial
arts class. Great for anyone!
Choreography: B, I
Intensity: B, I
Speeds, Strength & Agility-Jump, bound, and hop into a quicker you! Drills from your
playing days will be used to incorporate agility, speed, and strength into a workout. No
experience or athletic ability is necessary.
Choreography: B, I
Intensity: I, A
Step-Step your way to fitness! Increase the utilization of your lower body muscles by
using a step platform for your cardiovascular workout. This non-stop classes is a fun
way to work up a sweat!
Choreography: B, I
Intensity: B, I, A
Stretch & Relax- A simple, effective 30-minute class that stretches the whole body. A
mat-based format allows for relaxation and stress relief as well.
Choreography: B
Intensity: B, I
Tae Kwon Do-this form-based martial teaches technique. Conditioning work, kicks,
punches, and blocks and some sparring skills make this a well-rounded and challenging
workout!
Choreography: B, I
Intensity: B, I, A
Total Conditioning-Hit all your muscles and your endurance with a combination of
weights, bands, body weight, and bars in a strengthening and conditioning class.
Opposing muscle groups are toned for a balanced physique. All fitness levels are
welcomed.
Choreography: B
Intensity: B, I, A
Turbo Kick-Bob, jab, weave and more as you get an intense cardiovascular workout.
Boxing fundamentals are paired with traditional aerobic dance to provide a challenging
and fun intermediate-advanced workout.
Choreography: B, I, A
Intensity: I, A
Upper Body-Work out your chest, back, shoulders, abs, and arms with weights to create
a strong top half. Create stronger muscles with different types of resistance. Opposing
muscle groups are worked for muscular balance. All fitness levels welcomemodifications will be given.
Choreography: B
Intensity: B, I, A
Water Aerobics-A water conditioning class designed to enhance fitness in a medium
denser than air! This provides a non-impact experience than will make you work! This
workout will be challenging and do-able for all fitness levels as pace and intensity are
self-selected.
Choreography: B
Intensity: B, I
Yoga- An exercise class based upon ancient eastern technique. The goal of this class is
to enhance the mind-body connection as well as stretch and strengthen the muscles of
the body. Everyone is welcome for a relaxing experience.
Choreography: I, A
Intensity: B, I, A
Zumba- A high-energy Latin/African dance class. The goal here is FUN!!! Move and
dance to the music in a slightly more informal class.
Choreography: B, I
Intensity: B, I
Types of Stretching
Go to the previous, next chapter.
Just as there are different types of flexibility, there are also different types of stretching.
Stretches are either dynamic (meaning they involve motion) or static (meaning they
involve no motion). Dynamic stretches affect dynamic flexibility and static stretches
affect static flexibility (and dynamic flexibility to some degree).
The different types of stretching are:
1.
2.
3.
4.
5.
6.
7.
ballistic stretching
dynamic stretching
active stretching
passive (or relaxed) stretching
static stretching
isometric stretching
PNF stretching
Ballistic Stretching
Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force
it beyond its normal range of motion. This is stretching, or "warming up", by bouncing
into (or out of) a stretched position, using the stretched muscles as a spring which pulls
you out of the stretched position. (e.g. bouncing down repeatedly to touch your toes.)
This type of stretching is not considered useful and can lead to injury. It does not allow
your muscles to adjust to, and relax in, the stretched position. It may instead cause them
to tighten up by repeatedly activating the stretch reflex (see section The Stretch Reflex).
Dynamic Stretching
Dynamic stretching, according to Kurz, "involves moving parts of your body and
gradually increasing reach, speed of movement, or both." Do not confuse dynamic
stretching with ballistic stretching! Dynamic stretching consists of controlled leg and arm
swings that take you (gently!) to the limits of your range of motion. Ballistic stretches
involve trying to force a part of the body beyond its range of motion. In dynamic
stretches, there are no bounces or "jerky" movements. An example of dynamic stretching
would be slow, controlled leg swings, arm swings, or torso twists.
Dynamic stretching improves dynamic flexibility and is quite useful as part of your
warm-up for an active or aerobic workout (such as a dance or martial-arts class). See
section Warming Up.
According to Kurz, dynamic stretching exercises should be performed in sets of 8-12
repetitions. Be sure to stop when and if you feel tired. Tired muscles have less elasticity
which decreases the range of motion used in your movements. Continuing to exercise
when you are tired serves only to reset the nervous control of your muscle length at the
reduced range of motion used in the exercise (and will cause a loss of flexibility). Once
you attain a maximal range of motion for a joint in any direction you should stop doing
that movement during that workout. Tired and overworked muscles won't attain a full
range of motion and the muscle's kinesthetic memory will remember the repeated shorted
range of motion, which you will then have to overcome before you can make further
progress.
Active Stretching
Active stretching is also referred to as static-active stretching. An active stretch is one
where you assume a position and then hold it there with no assistance other than using the
strength of your agonist muscles (see section Muscle Groups). For example, bringing
your leg up high and then holding it there without anything (other than your leg muscles
themselves) to keep the leg in that extended position. The tension of the agonists in an
active stretch helps to relax the muscles being stretched (the antagonists) by reciprocal
inhibition (see section Reciprocal Inhibition).
Active stretching increases active flexibility and strengthens the agonistic muscles.
Active stretches are usually quite difficult to hold and maintain for more than 10 seconds
and rarely need to be held any longer than 15 seconds.
Many of the movements (or stretches) found in various forms of yoga are active
stretches.
Passive Stretching
Passive stretching is also referred to as relaxed stretching, and as static-passive
stretching. A passive stretch is one where you assume a position and hold it with some
other part of your body, or with the assistance of a partner or some other apparatus. For
example, bringing your leg up high and then holding it there with your hand. The splits is
an example of a passive stretch (in this case the floor is the "apparatus" that you use to
maintain your extended position).
Slow, relaxed stretching is useful in relieving spasms in muscles that are healing after an
injury. Obviously, you should check with your doctor first to see if it is okay to attempt to
stretch the injured muscles (see section Pain and Discomfort).
Relaxed stretching is also very good for "cooling down" after a workout and helps reduce
post-workout muscle fatigue, and soreness. See section Cooling Down.
Static Stretching
Many people use the term "passive stretching" and "static stretching" interchangeably.
However, there are a number of people who make a distinction between the two.
According to M. Alter, Static stretching consists of stretching a muscle (or group of
muscles) to its farthest point and then maintaining or holding that position, whereas
Passive stretching consists of a relaxed person who is relaxed (passive) while some
external force (either a person or an apparatus) brings the joint through its range of
motion.
Notice that the definition of passive stretching given in the previous section encompasses
both of the above definitions. Throughout this document, when the term static stretching
or passive stretching is used, its intended meaning is the definition of passive stretching
as described in the previous section. You should be aware of these alternative meanings,
however, when looking at other references on stretching.
Isometric Stretching
Isometric stretching is a type of static stretching (meaning it does not use motion) which
involves the resistance of muscle groups through isometric contractions (tensing) of the
stretched muscles (see section Muscle Contraction Types). The use of isometric
stretching is one of the fastest ways to develop increased static-passive flexibility and is
much more effective than either passive stretching or active stretching alone. Isometric
stretches also help to develop strength in the "tensed" muscles (which helps to develop
static-active flexibility), and seems to decrease the amount of pain usually associated
with stretching.
The most common ways to provide the needed resistance for an isometric stretch are to
apply resistance manually to one's own limbs, to have a partner apply the resistance, or to
use an apparatus such as a wall (or the floor) to provide resistance.
An example of manual resistance would be holding onto the ball of your foot to keep it
from flexing while you are using the muscles of your calf to try and straighten your instep
so that the toes are pointed.
An example of using a partner to provide resistance would be having a partner hold your
leg up high (and keep it there) while you attempt to force your leg back down to the
ground.
An example of using the wall to provide resistance would be the well known "push-thewall" calf-stretch where you are actively Attempting to move the wall (even though you
know you can't).
Isometric stretching is not recommended for children and adolescents whose bones are
still growing. These people are usually already flexible enough that the strong stretches
produced by the isometric contraction have a much higher risk of damaging tendons and
connective tissue. Kurz strongly recommends preceding any isometric stretch of a muscle
with dynamic strength training for the muscle to be stretched. A full session of isometric
stretching makes a lot of demands on the muscles being stretched and should not be
performed more than once per day for a given group of muscles (ideally, no more than
once every 36 hours).
The proper way to perform an isometric stretch is as follows:
1. Assume the position of a passive stretch for the desired muscle.
2. Next, tense the stretched muscle for 7-15 seconds (resisting against some force
that will not move, like the floor or a partner).
3. Finally, relax the muscle for at least 20 seconds.
Some people seem to recommend holding the isometric contraction for longer than 15
seconds, but according to SynerStretch (the videotape), research has shown that this is not
necessary. So you might as well make your stretching routine less time consuming.
Isometric Stretching Details
Recall from our previous discussion (see section Muscles Contraction) that there is no
such thing as a partially contracted muscle fiber: when a muscle is contracted, some of
the fibers contract and some remain at rest (more fibers are recruited as the load on the
muscle increases). Similarly, when a muscle is stretched, some of the fibers are elongated
and some remain at rest (see section Stretch Details). During an isometric contraction,
some of the resting fibers are being pulled upon from both ends by the muscles that are
contracting. The result is that some of those resting fibers stretch!
Normally, the handful of fibers that stretch during an isometric contraction are not very
significant. The true effectiveness of the isometric contraction occurs when a muscle that
is already in a stretched position is subjected to an isometric contraction. In this case,
some of the muscle fibers are already stretched before the contraction, and, if held long
enough, the initial passive stretch overcomes the stretch reflex (see section The Stretch
Reflex) and triggers the lengthening reaction (see section Lengthening Reaction),
inhibiting the stretched fibers from contracting. At this point, according to SynerStretch,
when you isometrically contracted, some resting fibers would contract and some resting
fibers would stretch. Furthermore, many of the fibers already stretching may be prevented
from contracting by the inverse myotatic reflex (the lengthening reaction) and would
stretch even more. When the isometric contraction is completed, the contracting fibers
return to their resting length but the stretched fibers would remember their stretched
length and (for a period of time) retain the ability to elongate past their previous limit.
This enables the entire muscle to stretch beyonds its initial maximum and results in
increased flexibility.
The reason that the stretched fibers develop and retain the ability to stretch beyond their
normal limit during an isometric stretch has to do with the muscle spindles (see section
Proprioceptors): The signal which tells the muscle to contract voluntarily, also tells the
muscle spindle's (intrafusal) muscle fibers to shorten, increasing sensitivity of the stretch
reflex. This mechanism normally maintains the sensitivity of the muscle spindle as the
muscle shortens during contraction. This allows the muscle spindles to habituate (become
accustomed) to an even further-lengthened position.
PNF Stretching
PNF stretching is currently the fastest and most effective way known to increase staticpassive flexibility. PNF is an acronym for proprioceptive neuromuscular facilitation. It is
not really a type of stretching but is a technique of combining passive stretching (see
section Passive Stretching) and isometric stretching (see section Isometric Stretching) in
order to achieve maximum static flexibility. Actually, the term PNF stretching is itself a
misnomer. PNF was initially developed as a method of rehabilitating stroke victims. PNF
refers to any of several post-isometric relaxation stretching techniques in which a muscle
group is passively stretched, then contracts isometrically against resistance while in the
stretched position, and then is passively stretched again through the resulting increased
range of motion. PNF stretching usually employs the use of a partner to provide
resistance against the isometric contraction and then later to passively take the joint
through its increased range of motion. It may be performed, however, without a partner,
although it is usually more effective with a partner's assistance.
Most PNF stretching techniques employ isometric agonist contraction/relaxation where
the stretched muscles are contracted isometrically and then relaxed. Some PNF
techniques also employ isometric antagonist contraction where the antagonists of the
stretched muscles are contracted. In all cases, it is important to note that the stretched
muscle should be rested (and relaxed) for at least 20 seconds before performing another
PNF technique. The most common PNF stretching techniques are:
•
•
•
Hold-relax - also called the contract-relax. After assuming an initial passive
stretch, the muscle being stretched is isometrically contracted for 7-15 seconds,
after which the muscle is briefly relaxed for 2-3 seconds, and then immediately
subjected to a passive stretch which stretches the muscle even further than the
initial passive stretch. This final passive stretch is held for 10-15 seconds. The
muscle is then relaxed for 20 seconds before performing another PNF technique.
Hold-relax-contract - also called the contract-relax-contract, and the contractrelax-antagonist-contract (or CRAC). It involves performing two isometric
contractions: first of the agonists, then, of the antagonists. The first part is similar
to the hold-relax where, after assuming an initial passive stretch, the stretched
muscle is isometrically contracted for 7-15 seconds. Then the muscle is relaxed
while its antagonist immediately performs an isometric contraction that is held for
7-15 seconds. The muscles are then relaxed for 20 seconds before performing
another PNF technique.
Hold-relax-swing - is similar to the hold-relax-bounce) and actually involves the
use of dynamic or ballistic stretches in conjunction with static and isometric
stretches. It is veryrisky, and is successfully used only by the most advanced of
athletes and dancers that have managed to achieve a high level of control over
their muscle stretch reflex (see section The Stretch Reflex). It is similar to the
hold-relax technique except that a dynamic or ballistic stretch is employed in
place of the final passive stretch.
Notice that in the hold-relax-contract, there is no final passive stretch. It is replaced by
the antagonist-contraction which, via reciprocal inhibition (see section Reciprocal
Inhibition), serves to relax and further stretch the muscle that was subjected to the initial
passive stretch. Because there is no final passive stretch, this PNF technique is considered
one of the safest PNF techniques to perform (it is less likely to result in torn muscle
tissue). Some people like to make the technique even more intense by adding the final
passive stretch after the second isometric contraction. Although this can result in greater
flexibility gains, it also increases the likelihood of injury.
Even more risky are dynamic and ballistic PNF stretching techniques like the hold-relaxswing, and the hold-relax-bounce. If you are not a professional athlete or dancer, you
probably have no business attempting either of these techniques (the likelihood of injury
is just too great). Even professionals should not attempt these techniques without the
guidance of a professional coach or training advisor. These two techniques have the
greatest potential for rapid flexibility gains, but only when performed by people who
have a sufficiently high level of control of the stretch reflex in the muscles that are being
stretched.
Like isometric stretching (see section Isometric Stretching), PNF stretching is also not
recommended for children and people whose bones are still growing (for the same
reasons. Also like isometric stretching, PNF stretching helps strengthen the muscles that
are contracted and therefore is good for increasing active flexibility as well as passive
flexibility. Furthermore, as with isometric stretching, PNF stretching is very strenuous
and should be performed for a given muscle group no more than once per day (ideally, no
more than once per 36 hour period).
The initial recommended procedure for PNF stretching is to perform the desired PNF
technique 3-5 times for a given muscle group (resting 20 seconds between each
repetition). However, HFLTA cites a 1987 study whose results suggest that performing 35 repetitions of a PNF technique for a given muscle group is not necessarily any more
effective than performing the technique only once. As a result, in order to decrease the
amount of time taken up by your stretching routine (without decreasing its effectiveness),
HFLTA recommends performing only one PNF technique per muscle group stretched in a
given stretching session.
PNF Stretching Details
Remember that during an isometric stretch, when the muscle performing the isometric
contraction is relaxed, it retains its ability to stretch beyond its initial maximum length
(see section Isometric Stretching Details). Well, PNF tries to take immediate advantage
of this increased range of motion by immediately subjecting the contracted muscle to a
passive stretch.
The isometric contraction of the stretched muscle accomplishes several things:
1. As explained previously (see section Isometric Stretching Details), it helps to train
the stretch receptors of the muscle spindle to immediately accommodate a greater
muscle length.
2. The intense muscle contraction, and the fact that it is maintained for a period of
time, serves to fatigue many of the fast-twitch fibers of the contracting muscles
(see section Muscle Fibers Types). This makes it harder for the fatigued muscle
fibers to contract in resistance to a subsequent stretch (see section The Stretch
Reflex).
3. The tension generated by the contraction activates the golgi tendon organ (see
section Proprioceptors), which inhibits contraction of the muscle via the
lengthening reaction (see section Lengthening Reaction). Voluntary contraction
during a stretch increases tension on the muscle, activating the golgi tendon
organs more than the stretch alone. So, when the voluntary contraction is stopped,
the muscle is even more inhibited from contracting against a subsequent stretch.
PNF stretching techniques take advantage of the sudden "vulnerability" of the muscle and
its increased range of motion by using the period of time immediately following the
isometric contraction to train the stretch receptors to get used to this new, increased,
range of muscle length. This is what the final passive (or in some cases, dynamic) stretch
accomplishes.
The Insider Secrets of Interval Training - Learn How Now!
By Nick Nilsson
High Intensity Interval Training is extremely effective for
fat loss and for dramatically improving your cardio
capabilities. Learn exactly how to perform Interval
Training for maximum results.
Without question, High Intensity Interval Training is one of the most effective means available for rapidly
losing bodyfat and improving your cardiovascular conditioning. Not only do you burn many more calories
while you're performing the training, you also stimulate your metabolism to a far greater degree than with
lower intensity training, which is traditionally hailed for fat loss.
You're going to learn exactly how to perform various types of high intensity interval training to maximize
your results. For a full discussion of the advantages of high intensity training over low intensity training,
read the following article, which explains it detail:
What Do You Mean Low-Intensity Training Isn't The Best For Fat Burning?
Better U News
Even though it's more challenging than low intensity training, High Intensity Interval Training offers
tremendous benefits to you:
1. It burns more calories than low intensity training, meaning you can burn more fat in shorter workouts.
2. Higher intensities stimulate your metabolism far more AFTER the workouts than lower intensity
training. This means you continue to burn calories and fat for long periods after you're done training. Not
so with low intensity training.
3. Training at higher speeds, such as with high intensity training can dramatically improve sports
performance. Football players can sprint faster and recover more quickly between plays. Tennis players
can keep chasing down balls during longer points. Even endurance athletes can benefit by teaching their
bodies to work at a faster pace!
In general, interval training is best done 2 or 3 times per week. It is a challenging form of cardio and
requires recovery time in between sessions. Interval sessions can last anywhere between 5 to 30 minutes
or more, depending on the fitness level of the trainer and the style of intervals being done.
How To Do It:
Interval training is based on a very simple concept: go fast then go slow. Repeat. It sounds easy, but
within this simple formula lies a tremendous number of possible variations and strategies you can employ
to take full advantage of the power available to you.
Interval training can be performed on almost any cardiovascular machine (including the treadmill, stair
machine, stationary bike, elliptical trainer, etc.) as well as almost any type of cardiovascular exercise
(such as cycling, swimming, running, etc.).
Though the examples I will go through below use time as a measure for intervals, you can also very
easily use distance as your guide. For example, you can sprint between two telephone poles then walk to
the next one. You can sprint the length of a football field then walk the width. You can even run up a flight
of stairs then walk back down. The variations you can do are truly endless!
Here are a number of different types of interval training you can use:
1. Aerobic Interval Training
Aerobic Interval Training is very beneficial for rapidly improving your aerobic conditioning as well as
burning fat. It will even help you build up your endurance faster than long-duration cardio! It is also a very
good introductory format for starting interval training. If you are new to interval training, I highly
recommend beginning with Aerobic Intervals.
This type of interval training involves relatively long work periods and shorter rest periods. Work periods
are generally 2 to 5 minutes long in this type of training. The idea is not to take it easy for that work time
but to work at a speed that challenges you to be able to make it to the end of that work interval. Your 2
minute interval pace is, therefore, going to be significantly faster than your 5 minute interval pace.
The rest interval for this type of training is between 30 seconds to a minute. Naturally, the shorter the rest
period, the tougher the training will be. Too much rest will allow your body to recover too much, lessening
the overall training effect of the exercise.
Here are some examples of a number of different intervals you can use in your training:
Work
Rest
2 min.
30 sec.
5 min.
1 min.
3 min.
45 sec.
2 min.
1 min.
5 min.
30 sec.
When using these intervals, you can choose to stick to the same time intervals (e.g. do 2 minutes hard
and 30 seconds slow for the duration of the workout) or mix it up with different time intervals as you go
through your session. This type of training can generally be done for about 20 to 30 minutes.
2. Maximal High-Intensity Intervals
This type of interval training is VERY high intensity and is VERY effective for fat loss and cardio training.
You essentially push yourself to the maximum on every single work interval you do! This type of training is
extremely effective when training for sports that require all-out repeated efforts, such as football, soccer,
hockey, etc. If you want to get faster and recover faster, this is the type of training for you.
This type of training sends very powerful signals to the body and the metabolism. In addition to
dramatically ratcheting up the body's metabolism, maximal-effort training also causes large amounts of
Growth Hormone, one of your body's primary fat burning hormones (the Fountain of Youth Hormone, as
it's sometimes referred to) to be released into the bloodstream. This two-pronged effect is very powerful
for fat-burning.
Maximal Intervals are much shorter than Aerobic Intervals. Generally, the longest you'll be able to perform
a maximal effort is around 30 seconds so all the work intervals are 30 seconds or less.
Rest periods can be short or long, depending how good of shape a person is in and/or how much they
want to recover inbetween intervals. Shorter rest periods make the work intervals more challenging but
the speed of the work will also drop quickly after a few intervals. Longer rest periods will allow the body to
recover a little more, allowing faster speeds on more intervals. Rest periods should always be at least as
long as the work periods. This is to allow enough recovery to be able to perform well on the next work
period.
Here are some examples of Maximal work and rest intervals you can use in your training. As I mentioned
above, you can stick with one time period through the whole session, or vary your intervals you go
through the workout.
Work
Rest
30 sec.
30 sec.
30 sec.
1 min.
20 sec.
1 min.
10 sec.
30 sec.
30 sec.
2 min.
Since Maximal Intervals are so challenging, a person should not expect or try to be able to jump right in at
a high level for a large number of intervals. It is very important to build yourself up gradually.
Start by performing five Maximal Intervals the first two sessions you do the training. The next two
sessions, do six Maximal Intervals. Continue adding intervals in this step-up fashion until you are doing
intervals for a maximum of 15 minutes straight. The exact number of intervals you do in a session will
depend on the times you're using in your work and rest intervals.
Because Maximal Intervals are so challenging, you may find yourself getting too fatigued to perform at a
fast pace as you get towards the end. When this happens, try doing Reverse Pyramid intervals. Instead of
keeping your work interval the same, reduce it by 5 seconds every couple of intervals.
Here's a sample of how to do it:
Interval 1 - 30 seconds hard, 30 seconds rest.
Interval 2 - 30 seconds hard, 30 seconds rest.
Interval 3 - 25 seconds hard, 30 seconds rest.
Interval 4 - 25 seconds hard, 30 seconds rest.
Interval 5 - 20 seconds hard, 30 seconds rest.
Interval 6 - 20 seconds hard, 30 seconds rest.
Interval 7 - 15 seconds hard, 30 seconds rest.
Interval 7 - 15 seconds hard, 30 seconds rest.
3. Sub-Maximal High Intensity Intervals
Sub-Maximal intervals are excellent for burning fat and for building up your cardiovascular conditioning.
This type of training will do each of these fat better than continuous-tempo, lower-intensity training.
This type of interval training is very similar in concept and execution to the Maximal interval style. The
difference is, instead of pushing yourself as hard as you can on each work interval, you work at a pace
that is somewhat below your max. This allows you to do more total work intervals during the session while
still keeping your intensity levels high.
Most Interval programs on cardio machines follow this principle. The resistance/speed is increased to a
higher level for a set period of time then reduced for a set period of time. The level is not so high that you
must put your maximum effort into each work interval, but it is at a level you could not keep up for long
periods.
This type of training is also very effective for fat loss and increasing the metabolism.
Intervals in this style can be longer, since you're not working at maximum speed, but not much longer.
Work periods of 30 seconds to a minute and rest periods of 30 seconds to a minute work well for it. Here
are some sample intervals you can use in your training:
Work
Rest
30 sec.
30 sec.
30 sec.
1 min.
1 min.
1 min.
1 min.
30 sec.
45 sec.
45 sec.
This type of training can be done for about 15 to 30 minutes, depending on the intensity level of the work.
4. Near-Maximal Aerobic Intervals
This is a unique form of interval training that I've been working with that basically combines Aerobic
Interval Training with Maximal Interval Training to allow you to work at near-peak levels for long periods of
time. This has the benefit of burning a tremendous amount of calories for longer periods of work time than
is possible with normal intervals.
The work intervals themselves are short but the rest periods are much shorter! Instead of pushing
yourself to the max on every interval, you work at a pace somewhat short of your max. This type of
training allows you to perform near your max for longer periods of time. It is a very challenging and unique
form of interval training.
Here's how it works:
Start with a work interval of 20 seconds and a rest interval of 5 seconds. Your pace should be one that
you would only be able to keep up steady for about 1 to 2 minutes before having to stop. Do that pace for
20 seconds then go very slow for 5 seconds. Jump right back in and do that same pace for another 20
seconds then very slow for 5 seconds. Keep this cycle repeating for a designated period of time, e.g. 5
minutes, 10 minutes or 15 minutes.
Here are some sample intervals you can use with this training style:
Work
Rest
20 sec.
5 sec.
25 sec.
5 sec.
30 sec.
10 sec.
15 sec.
7 sec.
40 sec.
10 sec.
This type of training works very well with cardio machines that allow you to switch resistance instantly or
very quickly (stationary bikes, stair machines or elliptical trainers often allow this). Machines that must
cycle slowly through their speeds as they change do not work well for this (treadmills fall into this
category). It can also be done with running then walking, cycling then pedalling slowly, or even swimming
hard then stroking lazily. You'll find it very challenging to be having to constantly restart your momentum
from almost scratch on every interval!
Please note: it's very important that you don't stop completely when you take your short rest period. Keep
yourself moving during this time even if you're just moving very slowly!
5. Fartlek Training
No discussion of Interval Training would be complete with a reference to Fartlek Training. Translated from
Swedish, "Fartlek" literally means "speed play." What is it? It's simple - Fartlek training is every type of
interval rolled into one workout!
You can start by jogging for 5 minutes then walk for 30 seconds then sprint for 30 seconds then walk
again then run fast for 2 minutes and so on. The idea is to train at a wide variety of speeds, distances and
times in order to hit the widest variety of training parameters.
This type of training is an excellent way to keep your cardio interesting. You never have to do the same
thing twice! This workout can last anywhere from 15 to 40 minutes, depending on the intensity at which
you are working.
--In conclusion, Interval Training is not a hard concept to wrap your head around: go fast then go slow! The
various types of interval training I've explained above will definitely help you achieve your goals, whether
they be rapid fat loss, high-powered sports performance or amazing cardiovascular capacity!
-----------------Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in
Physical Education and Psychology and has been inventing new training techniques for more than 16
years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat
Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt
NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at BetterU Fitness. He
can be contacted at [email protected].
g Training Tips
YOU R TA RG ET H E A RT
R ATE R A N G E
You have probably heard your Spinning® instructor talk about Energy Zones™ and target
heart rate ranges. Heart rate is important to monitor because it’s related to exercise
intensity. When you exercise, you want your heart rate (measured in beats per minute)
to be at a level that’s safe and effective. If it’s too low, you may not get the cardiorespiratory
training you want. If it’s too high, you may not burn fat as effectively as you could, or
you might exercise at an unsafe intensity. Use these simple formulas to determine your
target heart rate ranges for each Energy Zone.
Step One:
Estimate your maximUM heart rate
Step Two:
Find your target heart rate ranges
Maximum Heart Rate (MHR) is the maximum number of
times the heart can beat in one minute. This heart rate
is so fast that it would be unsafe to come close to it
during exercise, but you use that number to determine
your target heart rates. A common method for estimating
MHR is the age predicted method.
Your target heart rate
ranges are based on
percentages of your
MHR. So simply multiply
your MHR by the
corresponding
percentages for each
Energy Zone.
Subtract your age from 220.
220 – age = age-predicted MHR
Example for a 30 year old male:
220 – 30 = 190
His age-predicted maximum heart
rate is 190 BPM
ENERGY ZONE™
RANGE
CALCULATE LOW END
OF RANGE
CALCULATE HIGH END
OF RANGE
Recovery
50% to 65% of MHR
MHR X .50 = ________ MHR X .65 = ________
Endurance
65% to 75% of MHR
MHR X .65 = ________
MHR X .75 = ________
Strength
75% to 85% of MHR
MHR X .75 = ________
MHR X .85 = ________
Interval
65% to 92% of MHR
MHR X .65 = ________
MHR X .92 = ________
Race Day
80% to 92% of MHR
MHR X .80 = ________ MHR X .92 = ________
For the most effective workouts, use a heart rate monitor to
help you exercise within your target heart rate ranges.
gFor more information, visit www spinning.com
or call 800.847.SPIN (7746).
Spinning training tips are the intellectual property of Mad Dogg Athletics, Inc. They are provided to Spinning Instructors and authorized Spinning facilities with permission to photocopy and distribute to Spinning class participants.
©2008 Mad Dogg Athletics, Inc. All rights reserved. Spin®, Spinning®, Spinner® and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc.
g Training Tips
YOU R TA RG ET H E A RT
R ATE R A N G E
You have probably heard your Spinning® instructor talk about Energy Zones™ and target
heart rate ranges. Heart rate is important to monitor because it’s related to exercise
intensity. When you exercise, you want your heart rate (measured in beats per minute)
to be at a level that’s safe and effective. If it’s too low, you may not get the cardiorespiratory
training you want. If it’s too high, you may not burn fat as effectively as you could, or
you might exercise at an unsafe intensity. Use these simple formulas to determine your
target heart rate ranges for each Energy Zone.
Step One:
eStimate yOur maximum heart rate
Step twO:
Find yOur target heart rate rangeS
Maximum Heart Rate (MHR) is the maximum number of
times the heart can beat in one minute. This heart rate
is so fast that it would be unsafe to come close to it
during exercise, but you use that number to determine
your target heart rates. A common method for estimating
MHR is the age predicted method.
Your target heart rate
ranges are based on
percentages of your
MHR. So simply multiply
your MHR by the
corresponding
percentages for each
Energy Zone.
Subtract your age from 220.
220 – age = age-predicted MHR
Example for a 30 year old male:
220 – 30 = 190
His age-predicted maximum heart
rate is 190 BPM
ENERGY ZONE™
RANGE
CALCULATE LOW END
OF RANGE
CALCULATE HIGH END
OF RANGE
Recovery
50% to 65% of MHR
MHR X .50 = ________ MHR X .65 = ________
Endurance
65% to 75% of MHR
MHR X .65 = ________
MHR X .75 = ________
Strength
75% to 85% of MHR
MHR X .75 = ________
MHR X .85 = ________
Interval
65% to 92% of MHR
MHR X .65 = ________
MHR X .92 = ________
Race Day
80% to 92% of MHR
MHR X .80 = ________ MHR X .92 = ________
For the most effective workouts, use a heart rate monitor to
help you exercise within your target heart rate ranges.
gFor more information, visit www spinning.com
or call 800.847.SPIN (7746).
Spinning training tips are the intellectual property of Mad Dogg Athletics, Inc. They are provided to Spinning Instructors and authorized Spinning facilities with permission to photocopy and distribute to Spinning class participants.
©2008 Mad Dogg Athletics, Inc. All rights reserved. Spin®, Spinning®, Spinner® and the Spinning logo are registered trademarks of Mad Dogg Athletics, Inc.
CASE STUDY
Client Fitness Program
CASE STUDY
Overview
Your client is a 24 year old female with no contraindications to exercise.
She has not exercised for 6 years and is moderately motivated to start an exercise program.
She can exercise for one hour on Mondays, Tuesdays and Thursdays.
Height - 176 cm, Weight - 62 kg
The following results have been obtained from fitness testing one week ago:
 Cardio endurance – Poor
 Flexibility – Poor
 Strength – Fair
Considerations & Approach
Because this client is moderately motivated and has not undertaken any significant exercise within
the last 6 years appropriate goal setting and early success will be particularly important.
Possible goals for the first month:

Cardio training to increase aerobic capacity

Increase sit and reach flexibility to reduce the possibility of lower back injuries.

Overall training for muscular strength and endurance maintenance
Review of the program will occur after one month.
SEE OVER FOR PROGRAM
© Australian College Sport & Fitness 2010
1 of 2
CASE STUDY
Client Fitness Program
Week 1
Monday am
15 minutes warm up
Tuesday pm
15 minutes warm up
Thursday am
15 minutes warm up
2 sets 12 reps
Leg press
Bench press
Seated row
Flexibility
10 minutes continuous aerobic
Flexibility
10 minutes continuous aerobic
2 sets 12 reps
Leg press
Bench press
Seated row
15 minutes continuous aerobic
10 minutes cool down
15 minutes continuous aerobic
Flexibility
Flexibility
Week 2
Monday am
15 minutes warm up
Tuesday pm
15 minutes warm up
Thursday am
15 minutes warm up
3 sets 12 reps
Leg press
Bench press
Seated row
Flexibility
15 minutes continuous aerobic
Flexibility
15 minutes continuous aerobic
3 sets 12 reps
Leg press
Bench press
Seated row
15 minutes continuous aerobic
10 minutes cool down
15 minutes continuous aerobic
Flexibility
© Australian College Sport & Fitness 2010
Flexibility
2 of 2
Muscle
Endurance
Training
Copyright Sporting Excellence Ltd.
Rights reserved.
All
Different sports require different levels of muscular endurance. While each program will
vary according to the athlete's needs, muscular endurance can be split into 3 groups:
1. Power Endurance
2. Muscular Endurance - Short Term
3. Muscular Endurance - Long Term
Power Endurance
Athletes like baseball pitchers, sprinters, 50-m freestyle swimmers, martial artists,
wrestlers, fencers, tennis players and so on must produce powerful movements and
repeat them several times with little or no rest. In order to maintain the same amount of
power with each effort, a certain level of power endurance is required.
Power endurance is typically characterized by intense, repeated efforts for a relatively
short period of time (less than 30 seconds) (1). A tennis player for example, has to
produce several powerful shots in quick succession during a rally that may only last 10
seconds. A 100-m sprinter may take 48-54 powerful strides over a 10-12 second race
and their success depends, in part, on maintaining a high power output in the last 20
meters.
Once maximal strength has been developed (earlier on in the annual strength program) it
can be converted into explosive power through various methods of power training. Now
power endurance training can be used to train the fast twitch fibres to resist fatgiue
allowing explosive power to be maintained for longer.
Power endurance training uses moderate loads of 50-70% 1RM lifted for 15 to 30
repetitions. Because this can lead to a significant build up of lactic acid, rest periods
between sets are long (5-7 minutes) and a minimum number of sport-specific exercises
are used (about 3-4). Exercises are also completed in a circuit training format i.e. one set
of one exercise is completed, then one set of the next exercise and so on. Alternating
exercises allows maximum recovery and sufficient time for lactic acid to disperse.
This is a critical rule to follow. If rest intervals are too short and sets are completed while
the athlete is fatigued the result will be hypertrophy (increase muscle mass) rather than
1 Muscle Endurance training power endurance. Sets should not be completed to failure but should end when
repetitions are no longer powerful and rhythmic.
Here is a sample power endurance program for a tennis player:
2 Muscle Endurance training Muscular Endurance - Short Term
When sports and events consist predominantly of bouts of exercise lasting between 30
seconds and 2 minutes, "short-term" muscular endurance training is advantageous. These
could be continuous events such as the 800-m or multi-sprint sports such as soccer.
Muscular endurance training helps athletes to cope with fatigue and tolerate high levels of
lactic acid. It uses relatively light loads of 40-60% 1RM and they can be lifted for a set
period of time or a target number of repetitions. Again, a circuit training set up is suitable
for this type of resistance training.
Below is a sample muscular endurance program for a field hockey player:
3 Muscle Endurance training Muscular Endurance - Long Term
"Long term" muscular endurance is suitable for continuous, steady-state events such as
the marathon, triathlon and rowing that last beyond 2 minutes. Light loads are used so
that exercises can be sustained for a prolonged period. Rest periods are kept to a
minimum and ideally the athlete should progress so that the only rest between exercises
is the time it takes to move between equipment.
The program below is designed for a rower and gradually progresses until the athlete
performs all the exercises non-stop. By the final week the athlete would be completing 68 minutes of continuous work per circuit - a similar duration to a competitive race!
4 Muscle Endurance training 5 Muscle Endurance training Dos and Dont’s
of Weightloss
Copyright Sporting Excellence Ltd.
All Rights reserved.
What Not to Do
The best way to lose weight is not the same for everyone. It is desirable for weight loss to be permanent and
improve your health.
Here are some methods touted by some as the best ways to lose weight. You will find that they are only
good for a temporary solution at best and will do little or nothing for you in the long run.
Diet Pills
Diet pills are usually the fist thing people do when they want to lose weight fast. They usually promise quick results with little or no accompanying work. Diet pills come in drug and supplement form and are usually laced with addictive caffeine and other stimulants. Some diet pills may work to help you lose weight temporarily, but no diet pill is going to help you keep the weight off. Crash Diets
Fad diets which you see everywhere in the media are not the answer for
long term weight loss.
While some diets such as low carb diets will help you shed some initial
pounds, they will not help you in the long term and possibly cause you to
gain more weight back after you resume your normal eating habits.
Fad diets lead to yo-yo dieting or repeatedly losing and gaining weight. Yo-yo dieting is known to slow
your metabolism down and make it harder to keep your weight off and gain even more in the future.
1 Dos and Don’t weightloss Scale Weight
Relying on your scale weight is a very common mistake people make. While
scale weight is important, there are a few other important factors which are
superior ways to determine if you are truly making progress or not.
Proper assessments are very important because all weight loss is not good
weight loss. If you are not burning fat and using your own lean body mass as
fuel, a change in your exercise or nutrition program is needed.
If you do not properly assess yourself at the outset of your exercise program you will be exercising blind.
Exercising Blind
If you do not establish measurable, obtainable short-term goals before
you start your weight loss program you may not be able to determine
whether you are getting results or not.
If you do not know whether or not you are getting the proper results there
is no way to fine tune your exercise program.
In this case you will most likely be exercising with no aim or direction.
If you want to hit your target weight loss you need to perform cardio and weights in a complete workout
routine which is consistent with your specific goals.
What to Do
Properly Assess Yourself
Scale weight should not be the only known variable for your exercise program.
While scale weight is easy to measure and important you should take more
comprehensive measurements such as body fat percentage and circumferences.
Finding your body fat percentage is very important and is very simple. You can do
so by using a body fat scale or a very cheap, simple one site, skinfold caliper (right).
Performance measurements at the beginning of your weight loss program are important as well. How many
push-ups can you do? How fast can you run or walk a mile?
Once you have a record of your current situation, then you can plan ahead and create a successful workout
routine and weight loss nutrition plan.
From this initial assessment you will be able to see exactly how well your weight loss program is working
by reassessing your exercise program every month or so.
2 Dos and Don’t weightloss Create Obtainable Goals
In order to take the proper first step, you should set short and long term goals. Write them
down and have them somewhere you can be reminded to keep you in check.
Progression is very important for constantly achieving goals without plateau. If you create
short-term goals you will be far more likely to keep up your results.
Exercise
Exercise is the stimulus which is needed to achieve significant goals. If you assess yourself properly, set
obtainable goals and plan properly your exercise will help you lose weight along with a healthy diet.
Learn how to lose weight properly in the least amount of time by exercising smart. Quality workouts will
help you lose weight far more effectively than long drawn-out workouts which are blind to your goals.
If you want the fastest results possible you can learn about exercises to lose weight quickly.
Nutrition
If you follow the same diet which got you to your current weight, exercise may have little or no effects.
Your nutrition, which includes all the food, fluids and substances you put in your body is just as important
as your workout routine.
Follow a smart nutrition plan. Trial and error will help you find which type of diet is best for you.
Generally, a balanced diet which consists of healthy, natural foods and nutrient dense foods works best for
lifetime fitness and fat burning.
Consider Supplements
Supplements can have a bad rap because of all the "too good to be true" marketing.
If you discount the idea that supplements are the "magic pill" which can help you lose weight
fast they can be an integral part of your weight loss program and a healthy lifestyle.
Even with the perfect diet you are unlikely to get all the essential vitamins and minerals you
need on a daily basis. This is especially the case if you are taking part in a workout program and not sitting
on the couch for all of your spare time.
Be Patient
Do not expect to lose the weight you put on over the course of 10 years in a couple of months. With regards
to long-term weight loss, "a slow and steady pace, wins the race." Slow and steady weight loss means you
will be losing primarily fat and maintaining your lean body mass.
Realize that if you are not trained and start an exercise program complete with lifting weights and cardio you
will most likely not start losing significant weight until after the first month of training where your body
starts to neurologically adapt.
3 Dos and Don’t weightloss Kick Up Cardio wi
Circuit training can create excitement in your fitness center’s
cardio programming. BY STEPHEN A. BLACK, M.ED., P.T., A.T.C./L., N.S.C.A.-C.P.T.
C
URRENTLY, FITNESS CENTERS offer a variety of cardio and strength options. They offer a plethora of equipment and classes, yet attrition remains high. However, by
combining the science of cardio and strength training
with a motivated and energetic instructor, new programming that
combines interval and steady-state routines can excite, motivate and
retain your members.
What is circuit training?
The purpose of circuit training is to keep participants moving by
only allowing minimal breaks between exercises. Rest is part of the
circuit, and is based on overall goals. This workout is different from
other programs or routines, such as supersets or compound sets
that target one or two specific muscles and work with the fatigue
factor of those particular muscles to increase the intensity of the
workout. Circuit training, on the other hand, works because it creates an environment to keep pushing the body aerobically, while still
challenging strength development.
Circuit training was popularized as a way to gain the benefits of
both strength and cardio training. It originally involved performing
a “circuit” in which exercisers moved from weight machine to
weight machine rapidly, performing high-rep sets with low weight
and short rest intervals. This was supposedly to keep heart rate up,
as well as to gain strength. Unfortunately, this did not really develop either capability. In fact, it proved a significantly poorer method
of development on both counts. The prospective research shows
unequivocally that training both strength and cardio simultaneous-
ly diminished the benefits of both. Further, the research is clear that
performing cardio before strength maintains the cardio effect, but
enhances the strength-training session.
A classic Cooper Clinic study in 1982 studied the effect of performing a circuit workout three times a week. The study had 77 participants (a rather small cohort), who were divided into three
groups. One group did not train at all, one group performed weight
training and a third group jogged in between weight sessions. Not
surprisingly, the group that didn’t train saw no improvement in cardiovascular fitness. The weights group improved cardio fitness by 12
percent. And the weights-and-jogging group improved by 17 percent. Therefore, you could conclude that a circuit workout that
incorporates weight and cardio training improves both strength and
endurance, and kickstarts the metabolism. With circuit training,
members will leave the fitness center using one-third more calories
than they did during the workout, and will continue to do so for
several hours, depending on the intensity of the circuit.
This shows that there are effective ways to circuit train. For
example, circuit training could be used as a fun way to circulate
members between “technique stations” or various types of drills.
Circuit training programs should mix up a workout in a challenging
fashion. Activities should be performed with adequate rest, and the
emphasis can be on the skills developed from the variety of exercises. Other types of circuit training could be something like an obstacle course, where the focus is not on development of maximal
strength or muscle mass, but rather mastery of difficult, repeated
activities.
Circuit Training Basics
• Circuit training is basically aerobic
weight training.
• Set up a number of stations with a
variety of exercises that work the
entire body (e.g., curls, pulldowns, leg
curls, etc.).
• Use a fairly light weight that can be
lifted without going to failure for a
pre-set period of time.
• Have clients perform each exercise
continuously for a specified time
interval (e.g., one minute at each station), and go through the cycle one to
three times or more. The time to get
34 FITNESS MANAGEMENT
JUNE 2006
to the next station is the rest interval.
Add a cardio station or two for variety.
• It is a reasonably good way to perform
aerobic work and weight training
simultaneously.
• It also has the advantage of working
the entire body in a short period of
time, incorporating both aerobic and
anaerobic training.
Example
• 30 seconds of squats
• 30 seconds on a stationary cycle or
jogging in place or on a treadmill
• 30 seconds of lunges
• 30 seconds of cycling or jogging
• 30 seconds of chest press
• 30 seconds of cycling or jogging
• 30 seconds of bent-over rows
• 30 seconds of cycling or jogging
• 30 seconds of shoulder press
• 30 seconds of cycling or jogging
• 30 seconds of bicep curls
• 30 seconds of cycling or jogging
www.fitnessmanagement.com
th Circuits
Sample Circuits
Circuit training allows fitness professionals to create an
environment to challenge the beginner as well as the
advanced fitness participant, even within the same class or
studio environment. Circuit training also allows for immediate
success, which will keep participants coming back for more
with a renewed enthusiasm for exercise, fitness and fun. Here
are some examples of circuits to try with members:
High intensity, short duration
• This version of aerobic work is performed around anaerobic
threshold as determined by metabolic testing (versus
formulas that misrepresent appropriate heart rates). It is a
very demanding form of training.
• Participants exercise for between five to 20 minutes,
depending on a client’s fitness level and intensity.
Aerobic interval training
• The first way of performing aerobic interval training involves
performing a period of moderate- to high-intensity aerobic
work, alternating with a period of rest of low-intensity work
(e.g., three minutes of fast running then one minute of
slow walking, repeated four times).
• You can vary the intervals and intensities to your liking
(e.g., 10 minutes of moderate work, two minutes easy, one
minute hard, or perhaps five minutes hard then five minutes easy).
• The key is variation during the workout, while not working
so hard that participants must stop completely.
Anaerobic interval training
• Anaerobic interval training involves going hard for short
periods of time, then resting for equal or longer periods of
time.
• It is performed at intensities of 85 to 100 percent max HR.
• Here is an example of how it works: Have participants sprint
as hard as they can for 30 seconds, walk for 30 seconds,
sprint for 30 and walk for 30, etc. Repeat three to six times,
depending on their fitness levels. If the group is mixed,
give specific intervals, depending on their current level of
fitness. This works well for group cycling classes.
Fartlek training
• Translated from Swedish, “fartlek” means “speed play.”
• Basically, mix up all of the above types of training into one
session (e.g., have clients run for 10 minutes, sprint for 30
seconds, walk for two minutes, run fast for two minutes, jog
slowly for five minutes, then sprint again). This is a good
way to work through the entire intensity spectrum, as well
as prevent boredom.
www.fitnessmanagement.com
JUNE 2006
FITNESS MANAGEMENT 35
Kick Up Cardio with Circuits
Keep in mind that weight training is particularly important for that I did not say VO2max, as this type of training is very high intenwomen, who tend to lose muscle mass at a rate of 1 percent per year sity, and is reserved for well-conditioned, healthy athletes. Circuit
in their late 30s and 40s. This muscle mass gets replaced by fat, and the training also stimulates the mind, which keeps boredom at bay.
fat tends to leave the subcutaneous tissue and migrate to the core. The
Be mindful of members performing long-duration, moderateother advantage is in the delayed onset of osteoporosis/osteopenia in intensity exercise, as this may put participants in a catabolic state,
women and men. Muscle acts as a cushwhere they will start losing muscle mass.
ion against injury, while giving the
the importance of determining
Circuit training can be used Hence,
body a trimmer, tighter appearance.
appropriate intensities through metabolic testing. Determining VO2 at various
to break plateaus.
intensities and aerobic threshold, among
The common misconception
other variables, will allow safe, effective
Circuit training isn’t just for
women. It does not mean using light dumbbells and no rest periods. and results-driven activity. Monitoring intensity and recovery with a
The misconception that lifting heavy weights with few repetitions is heart rate monitor will enhance outcomes and provide an additional
the only way to increase strength holds no water in this instance. Mus- motivating variable to participants.
The effects on specific muscle fibers should also be considered.
cle responds to the total tension produced. Using lighter weights with
more sets during a set period of time will produce the same, if not Slow-twitch muscle fibers are more compatible with short, intense
bouts of exercise such as sprinting (group cycling) and weightlifting.
more, total tension, and will stimulate muscle growth.
When training in one of these modes, the muscle tissue has a tendency to take on the appropriate properties. As an illustration, imagine a
The benefits
Circuit training allows work on the cardiovascular system while marathon runner and a sprinter. The sprinter is composed of fastsimultaneously working on strength. Since the participant is constant- twitch muscles and carries a great deal more muscle mass, whereas the
ly progressing through the workout, the heart rate will remain elevat- marathon runner has a lot of thin, slow-twitch muscle fibers. This
ed, and the exerciser will reap the same benefits as the person who logs may be extreme to prove a point; however, it is easy to see how much
all those miles on the treadmill. This type of training is far superior to of a difference the type of training has on body shape.
Due to fewer rest periods, there will be a greater release of testossteady-state exercises when it comes to increasing clients’ VO2 (the
amount of oxygen a person can uptake during exercise). Take note terone during circuit training, which helps muscles to grow. While it
open
36 FITNESS MANAGEMENT
JUNE 2006
www.fitnessmanagement.com
teams, including the NFL, NHL, NBA, WNBA and ABL/NBL affiliates. He is also a
presenter for the health and wellness industry. For more information, visit
www.clubcoach.net.
Get More Information Online!
is true that performing a long aerobic session will lower the testosterone level and release cortisol (which causes the body to break
down muscle tissue), this workout session
will not take that long to complete. Therefore,
the time required to start this cortisol-releasing process will not be reached.
Finally, since participants move through
the workout quickly, they will not have to
spend long hours in the fitness center, and
will be able to spend more time doing the
things they never seemed to have time or
energy to do.
A final note
If you found this article useful, you can read more about
this topic on Fitness Management’s website. Below is a list of
related articles that you can find online:
1. Alternative Cardio Programming: Variety is the spice of
retention. By Guy Brown (August 2005). In the category
“Group Exercise” from the Library of Articles link in the left
menu at www.fitnessmanagement.com, or at
www.fitnessmanagement.com/FM/tmpl/genPage.asp?p=/
information/articles/library/groupex/altcv0805.html
2. Concurrent Endurance and Resistance Training. By Donna
J. Terbizan, Ph.D., FACSM, and Brett A. Dolezal, Ph.D. (June
1999). In the category “Cardiovascular Health” or at
www.fitnessmanagement.com/FM/tmpl/ genPage.asp?p=/
information/articles/library/strength/resist0699.html
3. Cross Training for Fun, Fitness and a Total-Body Workout.
By Stephen A. Black, M.ED., P.T., A.T.C./L., N.S.C.A.-C.P.T.
(December 2005). In the category “Group Exercise” or at
www.fitnessmanagement.com/FM/tmpl/genPage.asp?p=/
information/articles/library/cardio/crosstrain1205.html
ASPEN
Since circuit training may not target all
the muscles in the body (including the heart),
it is still best to include normal strength and
cardio training routines into your members’
programs. This lends itself to periodization
methodology, keeping the body balanced, fit
and healthy. Circuit training can be used to
break plateaus, as well. When members are
feeling stale or they are not losing the fat they
want, use circuit training to jump-start their
metabolism and excitement. Since circuit
training can be quite intense, have members
start with once a week, adding a session each
week until they can perform the circuits three
times a week. Any more than this may lead to
injury and overtraining. FM
Stephen A. Black, M.Ed., P.T., A.T.C./L., N.S.C.A.-C.P.T.,
CEO of Rocky Mountain Human Performance Center Inc.,
Boulder, Colo., provides individualized programs for
athletes, weekend warriors and post-rehab clients.
Black has 20-plus years’ experience in the health and
wellness industry, and has worked with professional
www.fitnessmanagement.com
JUNE 2006
FITNESS MANAGEMENT 37
BOOTCAMP
WORKOUTS
BOOTCAMP
WORKOUTS
“Forced March”
BOOTCAMP
WORKOUTS
BOOTCAMP
WORKOUTS
BOOTCAMP
WORKOUTS
Communication & Engagement Techniques :
 Clients yell out exercises (reps) as they do them
Clients yell : “One, two, three….”
 I call rep 1, you call rep 2, I all rep 3,….
“Hold – Hold” Techniques
Clients do exercises, but instead resting they told to hold position i.e. do a push up, hold
the top position until told to do second push up.
 What is your name?
“Matthew? Lets do push ups to spell Matthew M-A-T-T-H-E-W”
What date is your Birthday?
“The 25th? Give me 25 push ups…”
“Who is hurting?”
“Who is hurting…no one?… then lets keep going?”
 Cadence Calls
In the armed services, a military cadence or cadence call is a traditional call-and-response
work song sung by military personnel while running or marching. Cadence serves the
purpose of motivated while doing physical activity. So design a small lyric to be sung whilst
jogging. Here is example – trainer says the line first, client repeats the line:
•
•
•
•
•
•
•
•
I want to be a fitness trainer
Living the life of fun and danger
Fun and Danger !
Fitness Trainer !
Doing push ups are my friend
I’ll do them to the very end
Doing push ups…?
Are my friend!
Body Circuit Details
Format: cardio and strength intervals
total Time: 60 minutes
Equipment Needed: none
Music: 125–40 beats per minute (bpm) (Use a 130 bpm CD and pitch it up for
cardio, down for strength.)
Warm-Up (8–15 minutes)
An extended warm-up is essential to protect against injury when working at high
intensities. Participants are also more likely to exert themselves during the
intervals if their bodies feel well prepared. Keep movements simple yet athletic,
and gradually increase intensity. Include light jumping or leaping exercises to
prepare for the plyometric aspect of the workout, and finish with dynamic
stretches.
Use this time to explain to participants how they should expect to feel during the
work intervals and why anaerobic training is important. Here are some suggested
movement patterns:

double step-touch (eventually progressing to a shuffle side to side)

single step-touch moving backward and forward (progressing to leaps)

single hamstring curls, double hamstring curls (eventually adding hops)

alternating knees (progressing to repeaters, 3 and 7)
Interval Circuit (25–30 minutes)
Alternate simple cardio moves with upper- and lower-body strength moves.
Selectively use both high and low impact, as well as lateral and linear movements.
Repeat each exercise twice, switching lead legs when appropriate. Give a brief,
unchoreographed rest interval after each exercise. Work intervals are 30 seconds
to 2 minutes long, while rest intervals are between 30 seconds and 1 minute.
Suggest modifications for those who cannot complete the work intervals.
Keep in mind that true anaerobic training should leave your students out of
breath and uncomfortable. Encourage them to go beyond their comfort zones and
experience true lactate-threshold training. Participants who do not take
advantage of the rest intervals are probably not working hard enough during the
work intervals!
Lateral Shuffle With Jump Squats. Shuffle right (R) 4 counts, and jump-squat
2x, reaching hands to ceiling. Shuffle left (L), and jump-squat 2x. Repeat this
pattern for length of interval. Rest 30 seconds (2 phrases) and repeat. Option:
Change jump-squats to jacks or regular squats for second set.
Deep Lunge. Standing on R foot, take a large step back with L foot. Keeping L
leg straight, drop hips to knee level and reach L hand to floor. Stand to balance,
and repeat on same leg for length of interval. Each lunge should take 4 counts.
Rest 45 seconds, and repeat on other leg.
Wide Jog. Jog in place with feet wide apart. Emphasize lateral movement
(changing directions) and lifting heels. Rest 30 seconds (2 phrases) and repeat.
Squat With Lateral Jump. Squat with feet hip distance apart, weight on heels.
Keeping back straight, reach hands down and touch floor if possible. From squat
position, jump up and move to the right, landing immediately in another squat.
Perform 8 squats moving R and 8 squats moving L, with 4 counts per squat-jump.
Rest 30 seconds (2 phrases) and repeat, beginning L.
High Knee Jog. Jog in place, driving knees up toward chest. Keep chest high and
land softly, deep abdominals engaged. Option: Jog 4 counts with heels back and
4 counts with knees high. Rest 30 seconds (2 phrases) and repeat.
Fast Feet With Push-Ups. In quarter-squat position with heels lifted, move your
feet as quickly as you can (Flashdance-style). Emphasize core activation and foot
speed while maintaining neutral spine (16 counts). Drop down quickly for 4 pushups (16 counts). Immediately get back up for fast feet. Cycle 4x through the
pattern (this is a hard one!). Rest 45 seconds (3 phrases) and repeat. Option:
Use triceps push-ups for second set.
Tuck Jumps. Jump from both feet, bringing knees up to tap hands at waist level.
Keep back straight, and lift chest away from knees. Land softly. Jump every 4
counts (e.g., on counts 1 and 5 of each 8-count segment). Rest 1 minute (4
phrases) and repeat.
Windmills. Balance on right foot, left foot hovering over the floor. With arms out
to sides, perform a single-leg squat while rotating to touch left hand to right foot
(if possible). Keep arms and back straight. Weight should be in the heel with knee
in alignment. Alternate hands, for a total of 16 repetitions. Rest 30 seconds (2
phrases), and repeat on other leg.
Focus Segment: Circle Drills (5 minutes)
Change the class pace by using your space differently. Instruct participants to jog
in a clockwise circle around the room. Every minute, instruct them to stop, face
the center and perform an exercise such as figure-four squats (one-legged squats,
with one leg crossed over the other) or skipping in place. Add an element of fun
by letting students come up with the exercises! Be sure to change jogging
direction halfway through.
Cool-Down and Relaxation (8–10 minutes)
Reward your exhausted class with a truly relaxing conclusion. After bringing their
heart rates down with simple movements and active stretches, have them lie
down on mats for a few static stretches. Dim the lights and give them a couple of
minutes to relax completely, close their eyes and melt into the floor. They will
leave the workout inspired, rejuvenated and enjoying a sense of accomplishment.
SIDEBAR: Timing Your Intervals
Use music to time your intervals! At 130 beats per minute, four 32-counts of
music (one musical phrase) will take about a minute. Adjust the number of
musical phrases based on the exercise itself and on how students feel.
Eve Fleck, MS, is a Reebok University master trainer and an author for ACE
FitnessMatters.
© 2009 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without
permission is strictly prohibited.
CREATE CLIENT GRID
Choose the right Exercise Program for
YOU! | TrainFitness.com
Choose the right Exercise Program for YOU!
Hello,
Exercise fads and exercise programs bombard you at every turn.
Jogging, running, cycling, gyms, and workout routines all have their followers. Popularity,
however, is the worst criteria to use in choosing an exercise program for yourself. The
reason? An effective exercise program must fit the goals and abilities of the individual.
Here are some key components to look for when you choose the exercise program right for
you:
Physical Capacity
Consider your age, medical problems, past injuries and personal, individual quirks. These
factors can make a program desirable or dangerous for you. An example is selecting a
jogging or running program when you’ve had a previously injury to your knee joints could
leave you with destructive results.
Temperament
The exercise program you choose must become a routine part of your life. Your choice
absolutely must fit your chosen lifestyle–Solitary verses team workouts; high intensity or
long duration exercise; competitive versus non-competitive sports. Your selected exercise
program must be able to be integrated easily into your daily routine.
Personal Goals
What are your personal goals you want to achieve with an exercise program? Weight loss,
reduction of stress and nervous tension, a build up of muscles, flexibility and suppleness, a
build up of strength, power and endurance or relaxation? Knowing your ultimate goal for
selecting an exercise program will help ensure your success.
Keeping in mind these three key important considerations when you review and select an
exercise program will help eliminate failure and disappointment and, hopefully, lead to your
success in attaining your fitness goals.
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People who exercise usually have measurable goals. These goals may include weight loss, weight control, improvements in muscle tone, fitness or strength. What ever your goals, it is very important that you choose the right type of exercise in order to reach your potential. Below we have outlined the type of exercise you can perform with details on their benefits and the specific movements you will need to do. Fat burning exercise Fat burning exercise usually involves aerobic / cardiovascular exercise (continuous work for 20‐45 minutes) using the bodies large muscles groups (legs, arms and back). Aerobic exercise requires lots of energy (i.e. calories) ‐ calories that will over time enable you to drop body fat and improve your body shape. Exercises to help burn body fat A good form of aerobic exercise includes walking, jogging, cycling, rowing, swimming and many more. Aerobic exercise cannot be perform on resistance machines or free weights. Body shape changing / toning exercise The benefits of toning exercise (free weights and resistance machine work) are two fold. Firstly it will enable you to boost your metabolism ‐ this translates into more body fat burning during aerobic exercise and even fat burning away from the gym! Secondly, resistance work is the only form of exercise which will enable you to control the shape of your body ‐ leaner arms, toned, strong looking legs, flat stomach etc. Exercises to help tone up Resistance work can be performed in various ways. The main 3 types of resistance exercise includes: 1. Body weight exercises ‐ press up, pull‐ups, body weight lunges etc. 2. Resistance machines ‐ leg press, machine bench press, lat pull‐down etc. 3. Free weights ‐ squat, bench press, dumbbell curls etc. For more details on resistance training please see your personal trainer or ask at your local gym or health club. These are some basic steps which may be followed in order to choose an exercise plan which is right for an
individual. They should in no way confine the choices that a person will make, but they are the best guide for a
person looking for how to go about starting an exercise routine.
1. Assess your overall situation by determining your needs.
2. Seriously consider what you like to do and what you don’t like.
3. Determine what options you have based on your daily routine.
4. Choose an option best suited for you and one you will be able to follow long-term.
5. Gather any equipment you may need to get started or make whatever arrangements are necessary.
Going through these five steps will help a person determine which plan is right for them. Assessing the situation
and determining personal needs will require another assessment in order to determine fitness level first. What
this tells a person is their current state of fitness and this helps them decide on a goal and what they have to do
to achieve that goal. A goal encourages a person to look forward to something as a milestone of hard work as
well as effort.
If you take the time to seriously consider what type of exercising you would prefer to be doing, you will be able
to come up with a plan that you don’t mind doing on a daily basis. By choosing activities you enjoy you will not
become as easily bored with the routine and this will help to keep you motivated. There are so many options
available when it comes to different exercises.
Here are some suggestions to help assist in choosing the right exercise which fits their style and personal
preferences.
1.
2.
3.
4.
5.
Aerobics
Dance aerobics
Strength training
Aquatic aerobics
Yoga
These basic ideas can be used to create a specific routine which suits the needs of an individual. When an
exercise plan is being chosen, an individual should determine whether they have enough time to put their plans
in motion. This part is essential because if a person is struggling for time, they will get so worn out that they will
end up quitting. The final step is making the necessary arrangements to make sure that the plan can be
successfully put into action. As soon as this has been done, a person will have no excuses for putting off an
exercise any longer than it is necessary.
Beyond Cuing
Understand and integrate the primary learning styles to increase your class counts and improve retention. Why is it that while some participants love your class, others walk out in the first 15 minutes and never return? Is it your music? Your clothes? Your hygiene? Of course not. Odds are you simply didn’t cue these people in the mode in which they learn most quickly and easily. While you can’t please everyone, you can please most of the people most of the time when you recognize the three primary learning styles and know how to integrate them into your cuing. The Learning Styles During the learning process, the mind takes in information through sensorial experiences. It then processes that information for storage or immediate action. In group exercise classes, people process for action. Your job when cuing is to incorporate all three primary learning styles so everyone has a chance to get the moves down. Let’s look at the learning styles in statistical order of preference. Visual Learners (VLs) represent 60 percent of the American population. A VL learns best by seeing. If you scratch your nose or hold up your hand for a 4‐3‐2‐1 countdown, she will too. A VL must be able to see you or she feels frustrated and may not return. Keep in mind that this is usually beyond your control. However, if there is a platform or stage, use it as much as possible. If the VL can see you, she can usually follow you or figure it out. Since group exercise classes are primarily learning by seeing, they draw more learners of this type. The VL prefers the front row, enjoying the spotlight with you, and is the most likely type to become an instructor. Kinaesthetic Learners (KLs) make up 30 percent of the population and learn most easily by doing. A KL enjoys repetition, especially taking it from the top. If you move along too quickly or the class is too crowded to allow full range of motion, the KL may feel frustrated and not return. He loves it when you break down moves and give options until you feel at least 80 percent of the class understands. A KL is found near the centre of class (surrounded by the action) or at the back where he can try your moves more than once without being a major distraction. Even though a KL may avoid the front row, he is the one who hoots and hollers. He is also the most likely type to answer the questions you ask during class. If you have been doing the math, you know that we are down to the last 10 percent: the Auditory Learners (ALs). However, the fact that ALs represents the smallest portion of learners nationwide does not mean they represent 10 percent of your class. You never know how many of each type may show up in your class on any given day. An AL learns best by listening. She hangs on your every word. If you say it, she does it; if you don’t, she probably won’t. An AL doesn’t memorize your combos—she counts on your cuing. She feels frustrated and may not return if she can’t hear or understand you because the music is too loud or the microphone is bad. The AL likes cuing that is clear, concise and at least two to four beats before the next move. Late cuing is her biggest pet peeve. Never presume she’s “got it”; always cue if you want to make her happy. An AL can be found where she can best see your face (mouth) and wherever the speakers put out the clearest sound—or the lowest, if your music is too loud. Moving Among the Styles So, how do you please most of the people most of the time? First, determine which primary learning style you prefer. It is important to identify your dominant learning style. We use all three when learning, but one style tends to come most naturally to us. You can talk on the phone, watch television and fold clothes at the same time. However, one of these tasks is always getting more of your attention than the other two. Odds are, when you lead a group fitness class, you teach in the style you prefer. The logic behind this is that if it makes sense to you, it must make sense to others. Your goal while cuing is to move your attention from learning style to learning style so everyone has an equal chance of succeeding with the routine. As an instructor, if you are a VL you probably do a lot of “watch me” or “check out the change” gestures. You tend to believe that if participants can see a move, they should be able to do it. You’re not much on breaking it down or taking it from the top. You prefer to keep it moving along fresh and new. As a VL instructor, you should 
do combos a little longer (at least 3 to 4 weeks) and each time you introduce a new combo section, take it from the top 
cue a combo even if you feel as though it’s the 100th time you’ve done it 
avoid loud music that creates more of a “party” atmosphere (Loud music can not only damage hearing but also alienate the other learning styles.) If you are a KL instructor, you try too hard to make everyone happy. You probably keep the same combo or music for more than 4 weeks. You feel committed to teaching a combo until everyone understands it, and you take it from the top. If you ever get off the beat or phrase, you have to stop completely and start over (usually from the top). You stay on the stage the entire time (because you need to “feel” your own workout) or else you don’t stay there enough; instead, you run through class doing the combos side by side with participants. As a KL instructor, you should 
not ask too many questions during class 
change your music and combos at least every 4 weeks and let a combo go when fewer than 10 percent of the class can’t “get it” 
explain breakdowns and strike a better balance between being on and off the stage If you happen to be an AL instructor, you like to explain what’s going on and tend to keep the music volume lower. You prefer to do everything a little bit more slowly than others. You have excellent mike skills and are the most likely type to carry extra batteries and wind screens on you. An AL instructor can break down any combo and explain it as he goes along. As an AL instructor, you should 
play the music loud enough to be motivating while allowing yourself to get caught up in the moment 
not talk too much or be too technical (People like to be informed, but they are there to work out and have fun, not get certified. Explaining the whole 32‐count combo before you do it will only confuse and alienate the other learning styles.) Let’s relate the learning styles to your favourite schoolteacher, whose characteristics you can borrow and use with your group fitness participants. It is likely that your favorite teacher used the learning style in which you process best. For example, if you are a VL, your favourite teacher wrote a lot on the board with different coloured chalk took you on field trips and explained things in strong visual images. This great teacher also looked you in the eye when you spoke and when she spoke to you directly. If you are a KL, your favourite teacher probably broke the lessons down into smaller, more manageable parts, organized group projects and presentations and let students lead the class occasionally. If you are an AL, your favourite teacher read stories aloud in class and had very few group projects. You loved him because he always had time to listen to you talk about your challenges. Positive Phrasing Regardless of learning styles, your participants will be loyal when you remember to ask for what you want instead of what you don’t want. Asking for what you don’t want is confusing and slows down learning. If I say, “Don’t think about a pepperoni pizza,” what’s the first thing that pops into your head? As a cue, “Remember to breathe” or “Keep your knees a little bent or flexed” is so much more effective and specific than “Don’t hold your breath” or “Don’t lock your knees.” Get in the habit of asking for, and getting participants thinking about, what you want. As you can tell, each style has its strengths and weaknesses. The goal is to keep up your strengths and spend less time on your weaknesses. This will allow you more time to incorporate what the other learning styles prefer. Becoming adept at engaging all three styles is like learning a new combo or class: It takes a little time and effort, but the reward is great. SIDEBAR: Picking Your Battles Things that aren’t in your control: 
no stage or platform 
overcrowded class 
poles or other visual distractions 
poor sound system or microphone 
not enough equipment 
people who are never happy Things that are under your control: 
engaging all three primary learning styles 
choosing to use the stage 
keeping the volume at a safe decibel level 
learning how to use the sound system and microphone properly 
your level of enthusiasm 
what you say and do SIDEBAR: Learning‐Style Cues & Questions Use the following cues and questions when addressing the different learning styles in your class: Visual Learner (VL) Cues “Watch and learn.” “Imagine yourself doing it properly.” “Seeing is believing, so let’s do it!” Kinaesthetic Learner (KL) Cues “Let’s take it from the top.” “One more time.” “This is going to be a piece of cake.” Auditory Learner (AL) Cues “Listen up.” “Here comes the change.” “I’ll say it and you do it, okay?” When you are cuing a combo that is predominantly right or left lead, all styles benefit when you say in the beginning, “Think right” or “Think left.” Use simple and effective questions to engage your class: VL: “Does it look good? Who wants to see it again?” KL: “Have you got it? Is this working for you?” AL: “Can you understand me? Does that sound good to you?” IDEA Fitness Edge, Volume 2004, Number 5
November 2003
© 2003 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is
strictly prohibited.
Circuit Training
Overview & Objectives
Circuit training is a combination of high-intensity aerobics and
resistance training designed to be easy to follow, give you a great
workout, and target fat loss, muscle building and heart-lung fitness.
An exercise "circuit" is one completion of all prescribed exercises in
the program; the idea being that when one circuit is complete, you
start at the first exercise again for another circuit. Traditionally, the
time between exercises in circuit training is short, often with rapid
movement to the next exercise.
Throughout the circuit, participants are treated as individuals and
not a mass, pushing themselves to their own limits with minimum
direction from the instructor.
Typically a circuit is made up of nine to 12 stations. This number varies according to the design of the circuit.
The program may be performed with exercise machines, hydraulic equipment, hand-held weights, elastic
resistance, calisthenics or any combination.
How you can use this for your clients
Circuit training is well suited for developing aerobic endurance or fat burning. Advantages of circuit training:
 May be easily structured to provide a whole body workout.
 Does not require expensive gym equipment.
 Participants normally work in small groups, allowing beginners to be guided by more experienced
individuals, as well as benefiting from the supervision of the instructor.
 Can be adapted for any size workout area.
 Can be customized for specificity; easy to adapt to your sport.
 Enjoyment of training with friends.
 Wide range of exercise which will maintain athletes’ enthusiasm.
It is, however, not so suitable for those wishing to build strength or muscle bulk. The duration of some circuit
training stations can be in the region of 45 to 60 seconds, and in some cases as long as two minutes. These
circuits typically mean that the number of repetitions performed on each station is relatively high, putting
each exercise way out on the endurance end of the intensity continuum.
Those wishing to optimise increase in strength or muscle bulk (hypertrophy) can reduce the number of
repetitions performed and increase the weight to be lifted or increase the intensity, when hydraulics or
elastics are used. On the other hand, longer station length is quite appropriate for any cardiovascular
(aerobic) stations included in the circuit.
Station times can be reduced to 15 or 20 seconds when all of the participants have an adequate level of
experience. Reduced station times will encourage the participants to lift heavier weights, which mean they
can achieve overload with a smaller number of repetitions: typically in the range of 4 to 12 depending on their
training goals. However, this provides little time for an instructor to ensure that the activity remains safe and
effective by observing technique, posture, and form.
is class
Activities to be
Points to consider when planning a circuit class
©Australian College of Sport & Fitness 2011 Page 1 of 7
ACSF Disatnce Ed notes_Circuit Training & equipment_v1109.doc
When planning a circuit class, consider the following:

Level of fitness

Number of participants

Ratio of Men Vs Women

What do you require the circuit for? Aims of taking part.

Amount of time available (i.e. 30 mins, 45 mins?) & time required for warm up & cool down.

Space and equipment available

Motivational music and a suitable sound system

Clear easy to follow instructional circuit cards.

Possible progressions/ regressions if applicable.

Order of exercises / circuit layout.

Time allocated for water breaks.
When planning a beginner’s circuit:

Motivate & encourage your class.

Ensure a thorough warm up.

Teach and or demonstrate all exercises

Ensure that all the exercises can be handled by the weakest member; keep an eye on all new
participants.

Allocated water & rest breaks.

Ensure suitable exercise selection, i.e Box push-ups rather than plyometric push ups.
The success of a circuit will depend on the Instructors personality and the level of skill and ability of the
class. Correct performance of exercises must be insisted on, if cheating methods are allowed the benefits
gained will be reduced considerably. Safety for the performer and equipment must always be considered
when devising a circuit/exercises, especially when improvising and where unusual apparatus is being used.
Check all equipment prior to beginning, i.e. step boxes are firm, weights are secure.
You should also think about the 5 components of fitness and incorporate these into your workouts or target
the session to the client goal and the way you can design your program to suit the goal.
For example, using the FITT principle, how would you create a session and target:
1.
2.
3.
4.
5.
Muscle strength
Muscle endurance
Cardiovascular endurance
Flexibility
Body composition
What are the variables i.e. increase reps, sets, weight, increase or decrease rest time and/or speed or
execution.
©Australian College of Sport & Fitness 2011 Page 2 of 7
ACSF Disatnce Ed notes_Circuit Training & equipment_v1109.doc
How can a circuit be used?
1. For General Fitness
2. For Basic Strength Development
3. For Strength Endurance Development
©Australian College of Sport & Fitness 2011 Page 3 of 7
ACSF Disatnce Ed notes_Circuit Training & equipment_v1109.doc
Sample Circuits
Total Body Circuit Training Exercises
Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward
slightly with back straight in a neutral position.
2. Arms should be in the ready position with elbows flexed at
approximately 90.
3. Lower body where thighs are parallel to ground. Explode
vertically and drive arms up.
4. Land on both feet and repeat.
5. Prior to takeoff extend the ankles to their maximum range
(full plantar flexion) to ensure proper mechanics.
Burpees
1. Start in a standing position and bend your knees and place your hands on the ground.
2. Extend your legs back into a push up position. Bring your knees back in towards chest and stand
back up.
3. This should be a continuous motion and be fluid.
Skipping
There are various types of skipping and they make excellent circuit training exercises - two feet off the
ground, alternate feet, hop on one leg for 5 then swap and so on.
Dumbbell Squat and Swings
1. Start position: Holding a dumbbell in each hand start in squatted position with dumbbells between
legs.
2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the
left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.
Tuck Jumps
Standing on the spot, jump up with both and tuck both knees in towards your chest.
Squat Thrusts
In a push-up position bring both knees in towards your chest and then explode out again so they are fully
extended. Repeat in a smooth, rhythmical fashion.
Treadmills
Similar to squat thrusts only alternate your feet. In the push-up position with legs extended bring one
knee into your chest, then quickly switch to bring the other knee into your chest. The action should be a
smooth running motion as your arms stay fixed.
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High Knees
Running on the spot pick your knees up to waist height and pump your arms.
Fast Feet on Box
Use a sturdy box or aerobic step. Step on and off quickly making sure both feet come into contact with
the box. Every 20 or 30 step-ups change your feet so the opposite leg leads.
Jumping Jacks
Start with your legs side by side and your arms by your side. In one motion jump and spread your legs
out to the side while your arms raise out and up over your head. Land in this position and then return to
the starting position and repeat.
Alternating Split Squat
1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball
of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral
position. Place hands on waist.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode
vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
5. Prior to takeoff extend the ankles to their
maximum range (full plantar flexion) ensure
proper mechanics.
Squat to Presses
Holding a relatively light dumbbell in each hand by
your side, squat down until your knees are bent just
above 90 degrees. As you extend your legs push the
dumbbells overhead and extend your arms fully.
Lower the weights as you squat down again.
Ricochets
Stand with your feet together and arms by your sides.
Keeping your feet together jump forward a foot or so.
Jump back to the starting position. Jump to your left,
back to the start, then the right and then behind you.
Repeat this sequence by keeping ground contact
time minimal and feet together.
Cardio Equipment
If you're lucky enough to own any cardiovascular
equipment (treadmill, cross trainer, rowing machine)
they make good circuit training exercises. Of course
if you perform your routine at the gym you have an even greater range of choice.
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Variation of Circuits
Duplication
Persons are paired off with a partner of similar capabilities
and motivation. The apparatus to be worked on is also
duplicated. Each person competes simultaneously against
the other in the number of repetitions attained in the preset
time. This is the most common lay out.
Triplication
Apparatus laid in triplicate - hard/moderate/easy.
Participants follow circuit round selecting own intensity of
work. Suitable if class is of a varied fitness level.
Split Circuit
Person moves along line of apparatus performing predetermined repetitions on each selected apparatus in
personal preferential order with no rest allowed. For
example 15 reps on each exercise, then move on to the
next exercise. Second time around reps may change.
Triangles - Squares
Two or three triangles and/or squares of exercises within
one circuit. Triangles or squares can be made up of
exercises for one muscle group or as for the normal order in circuit training. E.g. 3 or 4 different abdominal
exercises, then 3 or 4 shoulder exercises. Tough circuit.
Roaring Circuit
This is when a predetermined number of exercises are set with a minimum number of repetitions allowed to
be completed at one time i.e. 150 sit ups (predetermined number) must be completed in repetitions of 30
minimum. This is then worked through the whole range of exercises, personal selection of which exercise
follows and there is no rest.
Repeat Circuit
This is when some type of exercise is completed between each exercise. A simple example is to perform 10
press-ups between each exercise. This method will exercise your given target area well, however make sure
you don't place the exercise used within the circuit. It is also wise to change the exercise as soon as people
are finding it too difficult to perform correctly.
Overtaking
Circuit training persons start off at intervals and try to overtake the person in front - techniques must be
correct. Always have a minimum of two sets of equipment laid out. An excellent addition to this, is to get the
group to run completely around the circuit stations, then on to the next exercise. Make sure that if you do this
method, your group are fit, and there is sufficient space to run around.
Team Circuit
One team performs, the others rest - time or reps tried to be bettered, or set teams in lines all work together.
Move on to next exercises when the whole team has finished. (Teams must be of similar ability). Good for
motivating and bonding teams.
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Possible Equipment

Dumbbells

Hand weights

Barbells

Therabands

Skipping ropes

Cones

Agility ladder

Medicine Balls

Bosu Balls

FitBalls

Kettlebells

Cable machines

Machine based equipment

Step box

Hurdles
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