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CPTN Personal Training Certification

CPTN Personal Training Certification. The Art & Science of Personal Training (First Weekend). Instructor: Jeff Boris, B.PHE, CPT-CPTN.M.

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CPTN Personal Training Certification

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  1. CPTN Personal Training Certification The Art & Science of Personal Training (First Weekend) Instructor: Jeff Boris, B.PHE, CPT-CPTN.M

  2. The Certified Professional Trainers Network, formerly known as the Canadian Personal Trainers Network, was launched in 1993. The CPTN integrates current research and practical applications for education, communication, professional development and marketing opportunities for Personal Trainers to maintain a leading edge on professional training developments. Develops and certifies trainers through the course entitled “The Art and Science of Personal Training Level 1: The Essentials” and the "Fast Track Course on Personal Training.” Launched Canada's first personal trainers Conference. Launched Canada's first National personal trainer certification (1994) Featured in Macleans, YOU, Your Health, Canadian Living, Canadian Fitness, Fitness Management, Confidante, Chatelaine, CITY-TV, CBC Marketplace, The Athlete, and The Toronto Star. Contributed to NFLAC's Specialist Guidelines for Personal Trainers as a committee member. International Recognition through IDEA Health and Fitness Association. It has a worldwide distribution in over 80 countries with over 19,000 members. ABOUT THE CPTN

  3. Able to start own business as a personal trainer Access to Sport Insurance from other bodies National recognition of commitment to the highest standards of excellence International Recognition through IDEA fitness Listed on CPTN's web site as a Personal Trainer referral Earn CECs with professional Distance Education Courses Eligible to join CPTN's leadership team of Practical Assessors, Course Conductors and Mentors The CPTN Report Newsletters Monthly E-news and client handout via e-mail Access to Personal Trainer Job Listings Access to Fitness Training Facilities Listings Discounts on Educational Books and Multi-media Discounts on CTPN Conferences & Workshops Discounts on Products & Services through Suppliers CPTN CERTIFICATION BENEFITS

  4. CPTN CERTIFICATION REQUIREMENTS • Must be an adult age 18 or older • Current CPR (Basic Rescuer) and current Emergency First Aid • Passing grade on 120 multiple choice Theory Exam of 75% or higher • Passing grade on the Practical Exam of 75% or higher • Documentation of a minimum of 20 personal training hours (Complete a Personal Trainer Log) OR a degree/diploma in the physical education/kinesiology field (copies of proof to be submitted to CPTN) • Note: Requirements are to be completed within 6 months from exam writing date. Certification Renewal CPTN certification status is due for renewal each year or every two years. In addition to having current CPR and First Aid, you require 7 CECs to renew for 1 year or 14 CECs to renew for 2 years. One hour of continuing education equals 1 CPTN CEC.

  5. OTHER CPTN CERTIFICATIONS & COURSES POST-REHABILITATION CONDITIONING SPECIALIST PILATES MAT & BALLWORK SPECIALIST YOGA SPECIALIST CPTN/TBI (Tudor Bompa Institute) SPECIALTY CERTIFICATIONS (On-Line) Ice Hockey Conditioning Specialist Certification Junior Athletes Training Specialist Certification Periodization Planning Specialist Certification Strength and Conditioning Expert Certification Website: www.cptn.com

  6. WELCOME TO “THE ART & SCIENCE OF PERSONAL TRAINING” • Evidence-based Information (From Current Knowledge to Emerging Theory) • Experiential & Interactive Learning (Individual, Partner, Group) • Your Mind is Open:“We do not know what we do not know.” • Your Manual is a Reference:“Knowledge is in the manual, Wisdom is in the application.” • Your Outcome is Your Input:“Contribution enhances everyone’s learning experience.”

  7. WHY PERSONAL TRAINING? FIVE REASONS TOP 10 PROFESSIONS, FASTEST GROWING SEGMENT OF FITNESS INDUSTRY INTELLECTUAL DISTRIBUTION WELLNESS REVOLUTION HEALTH CRISIS, LIFESTYLE EPIDEMIC BABY BOOMERS

  8. PERSONAL TRAINERThe “SELF-CARE SPECIALIST” Natural Self-Care is… An Attitude of self-responsibility, taking personal responsibility for your health and being accountable for your actions. This includes a willingness to learn, improve yourself and do whatever it takes. Corrective Actiongiving the body what only you can give it, addressing root causes with approaches that are intelligently aligned with your body’s real and natural needs, to create a healthy environment conducive to longevity, peak performance and a better quality of life.

  9. LEARNING OBJECTIVES To understand the role of consulting in personal training To understand the significance of developing versatility in interpersonal communication skills To understand the theories, concepts, and strategies associated with consulting and interpersonal communication skills To develop greater self-awareness of one’s role in personal training and develop a mission statement CONSULTING & INTERPERSONAL COMMUNICATION SKILLS

  10. WHO ARE YOU? “WHAT DO YOU DO?”“HOW DO YOU DO IT?”“WHY DO YOU DO IT?” Defining and marketing your role as a personal trainer.

  11. WHO ARE YOU? “WHAT DO YOU DO?”“HOW DO YOU DO IT?”“WHY DO YOU DO IT?” JEFF BORIS, B.PHE, CPTN.CPT.M Holistic Fitness Trainer, Nutrition & Health Research Educator “There is an immense disconnect and unacceptable delay between scientific data and public awareness and prevention.”– Dr. Larry Silver, Clinical Professor at Georgetown Medical Centre, past president of Learning Disabilities Association of America

  12. ENVIRONMENT MINDSET D Quality of Life Goals HEALTH NUTRITION RECOVERY Makeover/Physique Transformation Goals FUNCTIONAL AESTHETIC Sports Goals N A MINDSET EVOLUTION Boris Model of Self-Care ℞ EXE CISE MY PHILOSOPHY & SERVICES Health & Performance = Nutrition + Exercise - Toxins - Stress

  13. R.A.C. Senior Fitness Specialist Personal Training Program Manager My First Personal Training Studio B.PHE Professional Development Chair Course Conductor, Practical Assessor Education Coordinator General Manager Personal Training Coordinator Natural Health Products Specialist & Research Educator Holistic Fitness & Nutrition Health Research Education Professional Services Innovative Products Profitable Partnerships “Professor of Personal Training” My Background

  14. A Few Highlights…

  15. MY MISSION STATEMENT Educate, motivate, empower and inspire people from all walks of life to discover and realize their unlimited human potential for achieving health, happiness and success!

  16. Who are YOU?Why are YOU here?? 1. DEVELOPING YOUR PERSONAL MISSION STATEMENT Why personal training? How does PTR serve your purpose/goals/mission/career? How is PTR in alignment with what’s important to you? Why should I hire you as my Personal Trainer? What’s great about you? (List of 10) 2. YOUR PERSONAL MISSION STATEMENT (2-3 sentences) • 3. CREATING THE “PERFECT” PERSONAL TRAINING BUSINESS • Who are your clients? • What kind of environment do you work out of? • What are your area(s) of specialization? • What hours will you work? • Will you complement your PTR services with something? What? • How much will you earn? What are you worth?

  17. PERSONAL TRAINER = LEADER ROLE-MODELLING • What are YOUR personal health & fitness goals? • What is YOUR minimal commitment to a healthy lifestyle? • What motivates YOU? ASSIGNMENT: Answer questions above. List your S.M.A.R.T. Goals

  18. S.M.A.R.T. GOALS Specific, Measurable, Action-oriented, Realistic, Trackable 1. COLLECT BACKGROUND INFORMATION 2. What will affect PROGRAM ADHERENCE? 3. Develop a CONTINGENCY PLAN. 4. Develop a SELF-CONTRACT.

  19. STAGE OF THE CLIENT TRAINER RELATIONSHIP Rapport Building Investigative Planning Action

  20. Consulting & Interpersonal Communication Skills • “Trainers and clients work with each other over time in a consultative fashion which invites equitable input from both trainer and client.” • Encouragement from the trainer should be promoting client self sufficiency.

  21. Effective Feedback A) It is specific B) It is contingent on performance C) It provides corrective information for the learner Styles Include: Visual, Auditory, Kinesthetic, Tactile

  22. HUMAN RELATIONS MODELS • ABRAHAM MASLOW: Hierarchy of Needs • Describe how understanding the relationship between upper level and lower level needs might enhance empathy for clients’ apparent disinterest or lack of focus/compliance. • 2. CHRIS ARGYRIS: Interpretation & Choice • Analyze a “typical” client-trainer or learner-expert encounter. How are issues of dominance and control played out in a training environment? • 3. JACK GIBB: Open Communication vs. Defensive Communication • Discuss how the content and manner of delivery can manifest defensive communication • 4. MANAGERIAL vs. HUMAN RELATIONS and the IMPERSONAL-INTERPERSONAL CONTINUUM • Provide examples of each characteristic on the Impersonal-Interpersonal Continuum

  23. LEARNING OBJECTIVES To understand the relationship between acute and chronic responses to CV exercise and central versus peripheral adaptations To understand the formula for oxygen consumption and its relationship to central versus peripheral adaptations To understand the relationship between various methods of monitoring intensity and their applications To apply an understanding of the various energy systems in the design of CV exercise programs To apply the fundamental principles of training to the O.F.I.T.T. prescription method of program design To understand the application of O.F.I.T.T. in the CV training continuum (improvement vs. maintenance vs. over-training) To explore controversies in CV program design EXERCISE PHYSIOLOGY & PROGRAM DESIGN FOR CARDIOVASCULAR FITNESS

  24. TWO MAJOR GOALS OF AEROBIC CONDITIONING (Essentials of Exercise Physiology. McArdle, Katch & Katch. 1994) CENTRAL VS. PERIPHERAL ADAPTATIONS

  25. ACUTE RESPONSES VS. CHRONIC ADAPTATIONS Increase in heart rate Increase in stroke volume Increase in cardiac output Dilation of vessels Shunting of blood from visceral tissues Increased rate & depth of breathing Increased systolic pressure Increased interior dimensions of heart Ventricular hypertrophy Exercise heart rate drops with maintained work intensity Depressed resting heart rate Increased cardiac output Increased capillarization and blood flow to muscles Increased # and density of mitochondria Enhanced O2 extraction Increased VO2 max Increased anaerobic threshold Increased use of fat as a fuel source Glycogen sparing Increased glycogen stores Increased sensitivity of cells to insulin Central vs. Peripheral Aerobic vs. Anaerobic Adaptations

  26. VO2 MAXThe Acute Pathway to Chronic Adaptations CENTRAL FACTORS (O2 Delivery) Oxygen Loading: Rate & Depth of Breathing (lungs), Hemoglobin (blood) Oxygen Delivery: Heart Rate & Stroke Volume (heart), Ejection Fraction, Cardiac Output (Q = HR x SV) PERIPHERAL FACTORS (O2 Extraction) Oxygen Extraction (arterio-venous O2 diff.): Muscular Capillarization & Myoglobin Oxygen Utilization: Mitochondrial Density, Oxidative Enzymes, % Slow Twitch, Conversion of Fast Twitch Glycolytic (IIb) to Fast Twitch Oxidative (IIa) Absolute VO2 MAX = Q x O2 Extraction (a-v O2 diff.) = (HR x SV) x O2 Extraction Relative VO2 MAX = (HR x SV) x O2 Extraction / bodyweight

  27. VO2 MAXPractice Questions Absolute VO2 MAX = Q x O2 Extraction (a-v O2 diff.) = (HR x SV) x O2 Extraction Relative VO2 MAX = (HR x SV) x O2 Extraction / bodyweight 1. Your client weighs 70kg, has a resting HR of 60bpm, stroke volume is 70ml/beat, and O2 extraction is 6ml O2/100ml of blood. What is their resting VO2? 2. During maximal exercise the same client has a heart rate of 180bpm, a stroke volume of 115 ml/beat and an O2 extraction of 15ml O2/100ml of blood. What is their VO2 max? 3. Another client has a max HR of 177bpm and a cardiac output of 16, 992 ml/min. What is this client’s stroke volume?

  28. METSPractice Questions 1 MET = 3.5ml O2/kg/min • Your client has a maximal HR of 178bpm, a stroke volume of 103 ml/beat, an O2 extraction of 14ml O2/100ml of blood and weighs 64kg. What is their relative VO2 max? What is the VO2 equivalent in METS? Describe an activity that would fulfill this value. 2. What is the VO2 equivalent to 4 METS? Describe an activity that would fulfill this value.

  29. MONITORING EXERCISE INTENSITY • Target Heart Rate • Talk Test • RPE (Rating of Perceived Exertion, Borg Scale) PARTNER EXERCISE: Calculate the Target Heart Rate for your Case Study Client. • Calculate THR using standard MHR Formula • THR = (220 – age) x Exercise Intensity % • b) Calculate THR using the Karvonen Formula • HRR = [(220 – age) – RHR] x Exercise Intensity % + RHR

  30. ENERGY SYSTEMS • ATP-CP / PHOSPHAGEN SYSTEM (Anaerobic Alactic) • ANAEROBIC GLYCOLYSIS (Anaerobic Lactic) • AEROBIC GLYCOLYSIS • FATTY ACID OXIDATION / OXIDATIVE PHOSPHORYLATION

  31. ATP-CP SYSTEM ANAEROBIC GLYCOLYSIS

  32. ANAEROBIC VS. AEEROBIC GLYCOLYSIS

  33. FATTY ACID OXIDATION

  34. Energy Source Summary

  35. (20min+) (5-10sec) (1-3min) ENERGY OUTPUT vs. TIME/DURATION

  36. CLASSIFICATION OF PHYSICAL ACTIVITIES BASED ON ENERGY SYSTEMS (Essentials of Exercise Physiology. McArdle, Katch & Katch. 1994)

  37. ENERGY DELIVERY SYSTEMS & SPORTS SPECIFICITY ROWING (2000m race – 6min) 75% Oxidative Phosphorylation (beta oxidation & aerobic glycolysis) 22% Anaerobic Glycolysis 3% ATP-CP System SOCCER (midfield player) & ICE HOCKEY 50% Oxidative Phosphorylation 25% Anaerobic Glycolysis 25% ATP-CP System VOLLEYBALL 40% Oxidative Phosphorylation 20% Anaerobic Glycolysis 40% ATP-CP System FOOTBALL 30% Oxidative Phosphorylation (used during recovery between plays) 10% Anaerobic Glycolysis 60% ATP-CP System

  38. O.F.I.T.T. • Objective: Based on S.M.A.R.T. Goals • Frequency: Affected by Intensity & Duration • Intensity: Dictates specific physiologic & metabolic changes • Time: Duration which intensity level is maintained; Duration & Intensity inversely related (“You can train hard or you can train long, but you can’t do both”) • Type: Exercise/Equipment selection

  39. O.F.I.T.T.General Guidelines for CV Training • Objective? • Frequency? • Intensity? • Time? • Type? Improve or maintain the level of efficiency to deliver O2 and remove CO2; aerobic and/or anaerobic training At least 3x/week with 24-48hrs rest between sessions Dependent upon energy system to be trained for client’s goals Dependent upon intensity level prescribed; lower intensity conducted over longer time period (i.e. 30min +) can be accumulated intermittently or continuously Continuous vs. Discontinuous Training (i.e. Intervals); Both Aerobic & Anaerobic Systems must be trained

  40. Improvement & Maintenance PARTNER EXERCISE: Using the case study assigned to you from the back of the manual determine 1) your client’s S.M.A.R.T. Goals, and 2) apply the O.F.I.T.T. principle to design their CV program. Be prepared to share with the rest of the class. 1. What is the minimum FREQUENCY, INTENSITY and DURATION/TIME required to maintain aerobic fitness (the central factors)? 2. What is the minimum FREQUENCY, INTENSITY, DURATION/TIME and EFFORT INTERVALS required to maintain anaerobic fitness (the peripheral factors)?

  41. Specific Guidelines for ATP-CP System Objective: Enhance muscle’s ATP-CP energy capacity • 5-10 second max output bursts followed by 30-120sec active recovery; Alternate between 2+ work intervals and 2+ recovery intervals • Adaptation occurs within 2-4 weeks. Detraining will take effect within 2 weeks. • Note: high risk training; potential injuries associated with this type of training. • Especially important to warm up and cool down. • Benefits = sprinters/events lasting less than 20 sec.

  42. Specific Guidelines for Glycolytic System Objective: Elevate Lactate Threshold Levels • Sub max levels of intensity will not stimulate adaptation. Need to train at level that will elicit lactic acid production. • Train 2-3x/week (ample time for recovery); 2-3 min effort intervals followed by 2-3 min recovery intervals; repeat 2-12x • 2-3 min recovery is not enough time to deplete lactic acid from blood, therefore lactate threshold must elevate to accommodate the training stimulus. • Note: complete LT training at least 2 weeks before competition • Benefits: Everyone, but the highest injury rate.

  43. Specific Guidelines for Oxidative System Objective: Improve body’s ability to deliver O2 and remove CO2 through central factors • Sub-maximal training; 60-80% MHR, 20min + • Not necessarily “sport specific” • Most benefits are central adaptations involving the heart circulatory and respiratory systems. • Note: the most appropriate introductory cardiovascular program to start with to build a good fitness base.

  44. SMALL GROUP EXERCISE: Sample Interval Training Programs • ATP-CP INTERVAL TRAINING: 5-10 second max output bursts (95-100% HRR; RPE = 9-10) followed by 30-120sec active recovery; Alternate between 2+ work intervals and 2+ recovery intervals • GLYCOLYTIC INTERVAL TRAINING: 2-3 min effort intervals (85-95% HRR; RPE = 7-8) followed by 2-3 min recovery intervals; repeat 2-12x Indicate the training objective for each sample program: Example 1: 30sec (max intensity) / 30sec (active rest), repeat 4-12x Example 2: 90sec (90% HRR) / 90sec (recovery), repeat 10x Example 3: 60sec (85% HRR) / 120sec (70% HRR), repeat 7x Example 4: 120sec (85% HRR) / 60sec (70% HRR), repeat 7x Example 5: 3min (75-85% HRR) / 1min (60% HRR), repeat 11x

  45. Over-training Indicated by a plateau or drop in performance over a period of several days; caused by too little recovery time between sessions • TRACK RESTING HEART RATE • TRACK TRAINING HEART RATE • >10% over previous values = over-training

  46. Improvement, Maintenance, Over-training, Detraining Compared to the peripheral factors, the CENTRAL FACTORS of the CV System are (More or Less): Compared to the central factors, the PERIPHERAL FACTORS of the CV System are (More or Less): More Less Less More easily improved easily maintained easily over-trained easily detrained Less More More Less easily improved easily maintained easily over-trained easily detrained

  47. ASSIGNMENT: The Great Debates CARDIO CONFUSION 1. Which is better for fat loss…Longer Duration, Lower Intensity OR Shorter Duration, Higher Intensity? 2. Which is a better workout order…Cardio before or after Weights?

  48. LEARNING OBJECTIVES To understand the neuromuscular responses and adaptations to resistance training To understand muscle microstructure, and the role of actin and myosin in muscle actions To apply an understanding of the relationship between different muscle fibre types and muscle fibre recruitment to the design of resistance training programs To understand the relationship between the various energy systems and muscle fibre types To understand the application of the fundamental principles of training to the design of resistance training programs To understand the relationship between the different training objectives of Strength, Power, Endurance and Mass and the application of O.F.I.T.T. in the design of resistance training programs that meet these objectives To understand the application of O.F.I.T.T. in the resistance training continuum (improvement vs. maintenance vs. over-training vs. detraining) To explore controversies in the design of resistance training programs EXERCISE PHYSIOLOGY & PROGRAM DESIGN FOR MUSCULAR FITNESS

  49. MAJOR GOALS OF STRENGTH CONDITIONING ENDURANCE POWER STRENGTH MUSCLE MASS & TONE

  50. HYPERTROPHY: due to increase in both size & number of myofibrils (actin & myosin) NOTE: Strength gains in first 4 weeks due to increased neurological efficiency & recruitment, NOT hypertrophy NEUROMUSCULAR RESPONSES & ADAPTATIONS • Connective tissues become thicker & stronger • Mitochondrial density decreases due to the dilution effect of enlarged/added myofibrils • Muscle glycogen stores increase • Concentrations of ATP and Creatine Phosphate increase • Recruitment of motor units increases, allowing for a greater force output • Motor unit firing rate increases, allowing for a greater force output • Increased threshold protection of Golgi Tendon Organs • Regulation of blood pressure and HDL cholesterol • Improved metabolic rate • Increased bone mineral density • Increased glucose tolerance & insulin sensitivity • DOMS (Delayed Onset Muscle Soreness) • 24-48hrs • Chemicals released from micro-tearing of connective tissue and/or muscle fibres • Delayed due to: muscle • fat • skin • (pain receptors) • Is DOMS a prerequisite for better progress? Central vs. Peripheral Aerobic vs. Anaerobic Adaptations

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