NAFC Presents
Fitness Article Library:
Personal Training
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NAFC Presents Fitness Article Library:Personal Training
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by Pam Germain
Weight control is probably the most abused aspect of self-maintenance and lifestyle changes. Obesity ranks as a major health problem, mentally, emotionally, and physically, so measuring body composition is a skill that fitness and wellness professionals should develop. However, the focus on body composition to the exclusion of the other important components of fitness is to the disadvantage of the individual and can lead to the health problems of eating disorders and exercise addiction. This article will explain the reasons to measure body composition and discuss the various methods that are available.
When Body Composition Should Be Measured:
When Body Composition Should NOT Be Measured:
Most health and fitness consumers still rely on the bathroom scale to measure their body. The standard most use to tell them what is normal is the "Height/Weight Chart." The reason for using this for self-assessment is one of convenience and ease of use. But as the well-read fitness buff knows, scale weight is misleading and inaccurate for measuring true body composition. In fact the "Fitness Fight of the Week" could be Body Weight vs. Body Composition.
Total body weight, what the scale tells you, measures fat, bone, muscle, organs, and fluid. What it doesn’t tell you is how much of that total weight is adipose tissue (fat) and how much is lean body mass (everything else). The scale’s lack of discrimination between fat and lean weight means that at the same weight, two different people could be either truly over-fat or just over-weight according to a chart.
Professional athletes and naturally muscular people usually are judged by the scale to be over-weight and by looking at them you can tell that they are not over-fat. The human eye is very accurate and observant, but people still love to let the scale dictate their body image. One of my students lamented, " My husband has noticed I look toned and I can tell my abdominal muscles are flatter, but I haven’t lost any weight!" I replied, "Throw away the scale."
If a person insists on hopping on the scale regularly, here are a few tips that will at least allow the weighing to measure any actual changes. Always use the same scale. I see people at fitness clubs "Scale Hopping" throughout the building, searching for the scale that will give them the lowest reading. Get real! Use the same machine at the same time of day, and weight yourself only once every week or two. Women should allow a 5 pound fluctuation for fluid retention due to hormonal changes.
Now I can discuss more accurate methods of measuring body composition. When an instructor or personal trainer performs body composition assessment, remember it is important to use the same assessments on an individual over a course of time to monitor true progress. Always duplicate the assessments exactly as the first time:
Hydrostatic Weighing is the comparison of a person’s weight while under water to his or her scale weight. It is considered the best method for body composition assessment, but is not very practical. It is the most accurate method IF administered properly and if the individual being measured can perform it properly.
The protocol for Hydrostatic Weighing:
The drawbacks of Hydrostatic Weighing are several. The process takes time, space, and equipment. Lung residual volume not always accurately measured. People who are afraid of the water will have a problem submerging over and over. Forcing all air from the lungs is not easy.
Skinfold Measurement uses a caliper to measure the thickness of skin and subcutaneous fat under the skin. Measurements are taken at various sites and entered into a math formula which estimates total fat. This body composition assessment is very practical and fairly accurate with a good technician doing the measurements.
Skinford Measurement works because approximately 60% of the body’s fat is directly beneath the skin. Men and women are measured at somewhat different sites, and there are several different Skinfold Measurement protocols available.
To help ensure accuracy of measurement, Skinfold Measurement should be performed by the same trained technician and measured at the same time of day. The basic steps for Skinfold Measurement are:
Ultrasound, light wave, and electrical impedance machines are high tech equipment. Body fat percentage is determined by the speed of sound, light, or electricity through fat and muscle, which have different densities. These are not as accurate as hydrostatic weighing, girth or skinfold measurements, but the results are easily reproducible by different technicians. Each type of machine has its own testing protocol, which should be followed exactly the same way each time the assessment is performed.
Body Mass Index (BMI) is a mathematical method based on height and weight. It is easy to do but doesn’t allow for differences in body type. Just like scale weight, BMI fails to differentiate between fat and lean body mass. The recent government report that stated many previously "normal" weight people were now considered over-fat was based on BMI usage.
Waist to Hip Ratio assesses health risk relative to fat pattern distribution. Abdominal fat storage is compared to hips and thighs fat storage. The waist measurement is taken at the smallest circumference and the hip measurement is taken at the greatest circumference. Divide the waist measurement by the hip measurement. The ratio determines the risk factor. Men should have a ratio lower than 1.0 and ratios for women should be under .85.
Girth Measurements are simple and only need a tape measure. As with some of the other methods, they may not be valid for athletes or the very thin or very obese. Tables and a mathematical calculation determine an estimate of body fat percentage.
This summary of the methods to assess body composition give the instructor the ability to select the measurements that will work best for their clients and students. Body composition can be repeated at 2 month intervals to determine changes.
Remember there is a range of healthy body fat percentage depending on body type, activity level, and an individual’s goals. Heath goals are different than fitness goals. Professional athletes often must have a certain body fat percentage or range of weight. For most people:
How important is it to know an exact amount of body fat? Not very. You can ask yourself or your students the following questions to but body composition in perspective:
If you are an exerciser who wants to track changes in your body, but doesn’t have access to the more sophisticated methods, remember what one of my students said. "My husband noticed I look toned." Look in the mirror. When you are gaining lean muscle tissue, you will be able to see it. Notice if your clothes are fitting looser. Take several basic measurements and track them over a period of time to see if you are losing inches. Throw away the scale!
by Pam Germain
Health screening of students and clients is important for both personal trainers and group instructors. It helps identify students who may need special attention, special classes, or medical clearance from a physician before participating in exercise. Health screening also helps protect the instructor legally, demonstrates concern and credibility, and helps open the lines of communication.
The sample health history on this page is a minimum that any instructor or trainer should know about his or her regular students or clients. I know that some people are only in a group class once or twice and time does not always permit lengthy conversations with all students, but the instructor can take the time at the beginning of the workout to ask if anyone has medical concerns.
With returning and regular students, the group instructor should know their medical concerns and special needs. You can ask them to fill out a short form and renew it periodically, or design a "Health Concerns & Interests" survey that also addresses the students’ goals.
Competent personal trainers use Health Histories as part of the initial screening
process, during the program design. There is no excuse not to use a Health History on all
clients, even the "fit and been exercising forever" clients. You may learn vital
information about them as some athletes do exercise and compete with chronic conditions.
You the trainer should be fully aware of them.
Feel free to copy and print this health history.
Name:
Address:
Telephone:
Age:
Sex:
Emergency Contact:
Phone:
Date:
Do you now, or have you had in the past:
_____ 1. History of heart problems, chest pain, or stroke.
_____ 2. Increased blood pressure.
_____ 3. Any chronic illness or condition. _______________
_____ 4. Difficulty with physical exercise.
_____ 5. Advice from physician not to exercise.
_____ 6. Recent surgery (past 12 months). ________________
_____ 7. Pregnancy (now or within last 3 months)
_____ 8. History of breathing or lung problems.
_____ 9. Muscle, joint, or back disorder, or any previous injury still affecting you.
_____ 10. Diabetes or thyroid condition.
_____ 11. Cigarette smoking habit.
_____ 12. Obesity (more than 20% over ideal weight).
_____ 13. Increased blood cholesterol.
_____ 14. History of heart problems in immediate family.
_____ 15. Hernia, or any condition that may be aggravated by lifting weights.
List any medications or drugs you take __________________________________________
Additional comments:
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EXERCISE & MEDICATION CAN SUPPORT YOUR CLIENTS' HEARTS
In the fitness business you must be aware of the complexities of working with clients on medication. Only fitness professionals with advanced training are qualified to design programs for those with special conditions. There are many considerations in designing a program for this population, such as the clients' physiological responses to exercise. The responses of these medications are dose related, meaning the amount taken will determine the reaction. Also, many clients who take cardiovascular medications are taking more than one medication concurrently, calling for additional modifications. No medications to date are known to limit the ability to train (except at high intensity levels). The relationship between exercise and medications is important due to the effect of these medications on the heart rate. Here are some key points to remember:
by Pam Germain
Reasons to Do Fitness Assessment:
The purpose of the assessment is to establish a baseline of a client's abilities and to monitor progress. Fitness assessments are usually performed every 6 - 8 weeks for the first 6 months of an exercise program, then less often as the individual becomes more fit. It is important to use the same battery of tests on an individual over a course of time to monitor true progress.
There are many fitness assessment protocols available. It is important to select the assessments you will use with each client based on your initial interview of his or her health history, activity experience, and goals. It is acceptable to modify assessments or even develop new ones based on the client's needs. For example, some very sedentary people may do the first few step tests on a height lower than 12 inches. When you modify an assessment, the scoring tables no longer apply to the test. However, modified assessments can still indicate progress that the client makes with each successive time you administer the assessment. A good idea for trainers is to keep a fitness assessment notebook, collecting various tests and protocols.
Always duplicate the assessments exactly as the first time:
When you are administering a modified assessment and decide that the client's fitness level will allow a more advanced assessment administer the first advanced assessment as a baseline, shortly after the final administration of the previous protocol. This will allow the client to see that it's all right if the more advanced assessment produces a lower score.
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PERCEIVED OR PREFERRED?
Rating of Perceived Exertion is a method of estimating heart rate during exercise. Unlike taking the pulse and determining if it is within a target heart rate, perceived exertion is based on the person's self-observation of how hard he or she feels the intensity is.
Rating of Perceived Exertion has a scale that ranges from no exertion to maximal effort. Usually the recommended intensity during exercise is a strong to very strong rating for most exercisers. However, beginning exercisers may be more comfortable moving at intensity that can be defined as "Preferred Intensity" if the Perceived Exertion scale is too intense for them. Studies show that beginning exercisers stay with their programs longer if there is not a strict adherence to "standard" recommended intensities.
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THE IMPORTANCE OF ASSESSING YOUR CLIENTS' MOVEMENTS
Personal trainers are skilled in traditional assessments such as measuring muscular strength and endurance, cardiovascular endurance, flexibility and body composition. The limitation of these assessments is that the measure quantity and not quality of the movements. One in four Americans have a musculoskeletal condition which could lead to a cumulative trauma disorder, involving microtrauma to tissue that builds up faster than the body can heal. These imbalances lead to the many discomforts people experience. They cause loss of mobility and thus quality of life. But, they can be seen when we observe the quality of our clients movements. In order to assess and then correct these problems we must test the mobility and stability of the musculoskeletal system. This is important because restricted movements reduce their effectiveness and can lead to even more imbalances. As trainers we need to learn as much as possible about movement assessments.
by Pam Germain
Skill related fitness is important in sports and also has application in everyone’s lives. The main focus in most fitness programs is the "triangle." Cardiovascular endurance, muscular strength and endurance, and flexibility are the three most known components of fitness and are very important. Developing certain skill related fitness, such as coordination, reaction time, speed, and power is also part of a balanced program. And speaking of a balanced program, this article is about what I consider to be the most important fitness skill: Balance.
Balance is the ability to maintain the body in proper equilibrium. Static balance occurs in stationary positions. Dynamic balance is the ability to maintain equilibrium during vigorous movements. Balance results from the integration of several systems and is an extraordinary neuromuscular feat. Your body must sense where the body is in space and adjust the tension to maintain being upright. Your body integrates visual input with information from the inner ear and muscle nerve receptors.
Balance work is absolutely essential in daily life. Good balance enhances the quality of life by helping you cope in emergency situations. Static and dynamic balance work together to help you maneuver around objects, walk on uneven surfaces, and reach for things that are high, low, or out to the side. Good balance helps you avoid a fall or break a fall and minimize injury.
Balance is also crucial for athletes, both professional and recreational. Balance training will improve performance and will be improved through participation in sports and a variety of movement activities. In most sports balance is task specific.
A good sense of balance is often lost as a person gets older. Factors that accelerate the loss of balance include poor vision, bifocals, the loss of leg strength, side effects of medication, locomotion and postural changes, inner ear problems, slower reaction time, the need for more supportive footwear, and the loss of confidence after experiencing a fall.
The fear of falling may be one of the main reasons for a loss of balance and this fear may increase the risk of falling. When a person is afraid a fall will happen, he or she assumes safer postures by standing with the feet farther apart and walking with smaller steps. These adjustments actually contribute to decreased sensory input, decreased mobility, a loss of flexibility and strength and a lesser quality of life. Moving slower and using smaller steps deconditions the balance ability.
Poor static balance makes it hard to reach for objects above the head or to stand in tight spots with the feet close together. Poor dynamic balance results in an unsteady gait and it becomes hard to go up or down stairs or negotiate high curbs and other obstacles.
Fortunately, it is possible and even easy to develop and maintain a better than average level of balance. If you are a fitness instructor or personal trainer you can help your students and clients develop better balance. A basic fitness program that includes cardiovascular exercise and strength training is important and adding a good flexibility program decreases resistance to motion around body joints and contributes to better balance. Core conditioning of the abdominal and low back muscles will help stabilize the body when working on balance.
To help your students develop balance it must be practiced. Here are some specific exercises that you can try in classes or training sessions to help improve both static and dynamic balance.
Static Balance - If your client or students have very poor balance, they should begin learning these exercises by holding the back of a chair. As balance improves they can gradually release the hold on the chair. Before performing any of the balance exercises instruct them to stabilize the torso, abdominal (stomach) muscles, and hips, legs, ankles, and feet by contracting the muscles slightly and concentrating on stillness in everything except the moving leg or legs. These exercises should be done with and without shoes. Heve your students perform static balance exercises on various surfaces such as a solid floor, a thick carpet, and an even thicker foam surface.
Dynamic Balance
If your student has decreased feeling in the feet try this exercise to improve sensitivity. Fill a bucket with uncooked rice and a few marbles. have your student or client retrieve the marbles from the rice with the toes. This can be done daily.
Another factor that influences balance is where your students focus their eyes. When practicing balance exercises, they should focus and look at a single object straight ahead. When moving dynamically, instruct them to to look where they want to go, glancing down as needed, but generally keeping the focus in front beyond the body.
I teach a class called "Flexible Fitness" which includes movements from Yoga and Tai Chi, flexibility training, and a lot of balance exercises. The change I have seen in my students in amazing! They have made such large improvements in their abilities to control their bodies and this has definitely affected their self confidence. The benefits to be had from adding some specific skill related fitness to your group fitness or personal training programs are definitely worth the small investment of time.
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FUN-CTIONAL FITNESS
People who are inactive and want to become fit often hesitate at the amount of work they think it will require. As a personal trainer or a group instructor, you can help your students develop attitudes toward fitness that will carry them through their lifetimes.
Cultivate a non-threatening view of fitness with your beginning clients by focusing on leisure, play, and recreation instead of "work." Exercise can be beneficial to the physically inactive even if it is not strenuous. The emphasis for new participants should be good health, mobility, and fun.
Functional exercise is based on movement done in everyday life. The prerequisites for fit movement are body awareness, posture, and balance. First teach proper posture to your new clients then help them become aware of balance and what the body needs to do to maintain it. Challenge balance with activity, assigning movement tasks that promote efficiency of movement.
Do a posture check before beginning a movement or task:
Feet apart comfortably
Legs slightly flexed, not locked
Hips over ankles
Pull in abdominal muscles
Align shoulders over the hips
Ears are aligned over the shoulders
Balance is static or dynamic. The visual perception (sight), the vestibular/auditory system (inner ear), and the kinesthetic awareness of the feet all affect balance.
Balance tests/activities:
Stand on one foot with eyes open
Close your eyes and sit into a chair, stand up, then sit again
Walk up a flight of stairs as quickly as possible with eyes closed
Using a walking pattern, call out direction changes to improve agility
Perform simultaneous movements of upper and lower body to improve coordination
Daily movements and activities can be broken down into "tasks" that can be
drilled and used as exercise:
Self posture checks while dusting or watering plants
Balance tasks while doing dishes or cooking
Slow squats while sitting into a chair or rising from a chair
Proper alignment and upper body muscle awareness while vacuuming the floor or raking the
yard
Teaching tips:
Emphasize feeling good instead of focusing on intensity and working hard
Keep activities simple, starting with short sessions
Encourage students to listen and watch you perform the task first, then try it.
Warm up with normal movements such as walking patterns
Teach students to move from a firm base of support: feet apart, knees softened, upper body
in alignment, eyes forward (an athletic stance)
By Pam Germain
"Stand with a straight back." "Keep your knees soft." "Pull in your abdominals." You smile and gently/firmly remind your personal training clients about proper exercise form for what seems like the thousandth time. Some of your students catch on very quickly, even during the first training session while the majority of others need to be reminded and corrected so often that you feel like a broken record. Kinesthetic learning, or movement learning, takes place at different skill levels and rates for each individual, just as with auditory and visual learning. Coordination and body awareness vary greatly among people. However, there is a teaching and correctional method that makes teaching proper technique much more effective and fun.
Imagery cues are words or phrases that conjure up a picture in a person’s mind and helps his or her understanding about how to move the body. By suggesting an image of an activity, situation, or object, the client can see it in his or her mind and imagine positioning or moving like that image. I have used this teaching and correcting technique for years because it produces immediate improvements. Here are some of my favorite visual image cues and the way I use them:
These examples of visual imagery cues should give you the idea of suggestions you can use with your clients. Most of the visual image cues I use are silly or strange because I find that they stick in peoples’ minds better. Enticing the child in the imagination makes the images easy to see and the response is immediate.
One cueing tip is to use visual imagery cues that the client will understand and be familiar with. If you are telling a client who is contracting his or her abdominals to "Put on Scarlott O’Hara’s corset" and the client has never seen "Gone with the Wind" you will not get an effective response. Ask if the client knows what you are talking about before you put the image to use.
Have fun teaching and correcting your clients with visual imagery cues as you help them achieve the results they want!
by Pam Germain
Most fitness trainers hear some clients moan about their dislike for WORKING OUT even as they indicate their willingness to grudgingly do it because they should or need to. I feel that if we as instructors can share the attitude of the next few paragraphs with our students and clients we will motivate more of them to stay with their programs.When I go into a fitness facility or see exercise equipment I don't think of WORKOUTS. I see a playground and toys! When I walk into the weight room, it's like carnival equipment (very slow moving) and that indicates play. When I put on my inline skates, my mind is far removed from WORK and is focused on how much fun it will be to feel that freedom of the wind rushing by me as I coast downhill or the exciting challenge of racing uphill.
I don't think I could be very active if it was WORK to me. Call it the Peter Pan Syndrome, but if adult fitness requires being serious, then I'll never grow up! I'd would probably not exercise if I had to be serious about activity. This doesn't mean that I don't care about safety and proper exercise form and technique; getting injured is not fun. Even as a kid I drew the line at leaping like a monkey between widely spaced trees. But a playful mental attitude can make a big difference in whether a person sticks with activity. A personal trainer can help keep students fit by sharing the benefits of play with them.
Play has a lot of benefits:
Let the neighborhood become your gym and use the environment for exercise stations. You can vary your client’s routine every time you go outside just by going different directions. Play tag, climb trees, ladders, walls, find obstacles to play on and around. Go to a playground and do Circuit Training. Find some kids playing at the park and join them. Do you remember the games you played as a child? My favorites included Redlight/Greenlight and Duck, Duck Goose.
Play is vital for physical and emotional health. Help your clients find the child inside that wants and needs to play, then let it happen. By reintroducing play into your clients’ busy lives they become more productive and it's FUN!!
The Sentence Success-ercisE will tremendously help you practice your concentration skills to increase your ability to listen, hear and understand your prospects. Whether you're building need for your service, overcoming client objections, or probing for hot buttons, The Sentence Success-ercisE is perfect for enhancing your listening skills. Especially for correcting and preventing drifting listening.
Getting yourself to concentrate and listen during the client interview, or in other words, your sales presentation, can be a challenge, particularly when you hit the fifth or sixth sales presentation of the day. Drifting listeners can be very annoying to some people.
This story about President Roosevelt is a good example. He hated talking to drifting listeners. He always believed that people really never listened to him when he was initially introduced to someone. It's funny but to test his theory he used to say some unusual things when he first met someone. For instance he would say, "So nice to meet you, I kidnapped my grandmother this morning, how's everything with you?" On most occasions the person would approvingly respond. He was only caught once when he said this introduction to a young lady and she nodded sympathetically and said, "Mr. President, I'm sure she had it coming to her!"
Just like this young lady , you will never become a drifting listener in any selling situation if you concentrate and use the Sentence Success-ercisE. When you do the Sentence Success-ercisE you learn to concentrate, you avoid drifting listening, and ultimately develop a beneficial trust between you and your prospect.
When I started my first personal training business my listening skills didn't come close to my talking skills. What I did to train myself to listen was count the person's sentences to prevent myself from interrupting and force myself to listen to what they were really saying. That's the Sentence Success-ercisE.
This especially helps with interrupting. Interrupting someone immediately tells them you have no interest in what they are saying and only interest in what you have to say. I learned from experience that this completely revealed a lack of listening skill on my part and can really turn someone off. The Sentence Success-ercisE quickly got me out of the habit of not only interrupting people, but it forced me to hear every word they said and helped me to understand their needs better.
I have to admit that at first it was tough to consistently count someone's sentences. It may be at first for you too. But I'm happy to say that once you get the hang of it you won't have to continue it in each conversation. You systematically become a better listener. It will force you to listen, hear and understand people better also. An added benefit to the Sentence Success-ercisE is that you can cause some laughs when after a person gives you an objection , just say to them, " Do you know there were 5 sentences in that reason you gave me for not buying today?" Although sometimes they laugh, sometimes its at you and not with you, the good thing about it is it works!
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SUPER TRAINER
Here are some tips to stand out as a personal trainer:
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DON'T EXCUSE THE EXCUSES!
If you have worked in the fitness industry for a long time, you have heard every excuse in the book for not making exercise a habit. This is the most common one I hear:
"I don't have time to exercise."
Suggested Replies:
Here are a few more popular excuses. Try the suggested replies.
TRICKS OF THE TRADE SHOW - by Pam Germain
Instructors and trainers who have attended a large trade show know how exciting and overwhelming the experience can be. I like to prepare for the trip so that I can make the most of my time.
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VALUE OF PERSONAL TRAINING
Personal trainers who want to earn what their services are worth, can take the following steps to raise the perceived value in potential clients' minds:
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WHAT IS RESEARCH?
"Studies have shown that the belly burner will reduce your waistline in 2
sessions!"
"Current research proves that lowering your cholesterol level will reduce the risk of
heart disease."
Every day you can read and hear about research and studies that seem to support both health fact and fiction. As a result the general population (and many fitness professionals) are confused about what really has been proven to be true. What is research really?
In reality research does not prove things, but suggests probability.
There are several types of research:
Testimonial research is one person saying how something affected him or her and is not
controlled in a scientific way. There can be no application to a larger population based
on what one or two people claim.
Anecdotal evidence can often refer to groups of people, but it is similar to testimonial
because there are no controlled studies. Research studies are controlled. They use an
experimental group to test a hypothesis and a control group who is not subjected to the
intervention.
Research reviews are not studies but reviews of numerous studies.
The main difference between uncontrolled testimony or anecdotal research and a controlled scientific research study is in the peer review. Other scientists must examine research studies hypotheses, methods, and conclusions before a study can be published in a scientific journal. Popular magazines for the general public can publish research study findings that have not been peer reviewed and are the editors' opinions.
When a research study is original, there are no other studies about the subject. Many research studies are replicated studies, which try to repeat the study results of previous research. Replicated studies give credibility to research claims, because the more often the same results can be obtained, the more factual the conclusions really are.
Some things that affect a research study's outcome are controlling biasing variables (other things that could be affecting the outcome), the sample size or number of subjects, a random sample, and the length of the study. The result of the study in the scientist's view is the confidence that the results happened due to the study design and not by chance.
For fitness professionals and their clients, the application of research is what is important. By basing our recommendations on credible research and applying it to the populations it was intended for, we can better service our students.
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PERSONAL TRAINER SUCCESS
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GET ORGANIZED
We all have our goals and tasks which we are trying to manage and accomplish, but sometimes our ambitions are simply no match for the clock. You may never get everything done in a day that you want to, but you can extract more productivity by matching tasks with your energy levels to achieve maximum results. The first step is to plot your energy levels throughout the day and figure out when they are high, medium, or low. Next, break down your goals into manageable tasks and decide if each task needs a high, medium, or low energy level. Prioritize the tasks in each level from most important to least important. Work from your list, perform high energy tasks during times of high energy and so on. Evaluate your progress at the end of each day. If this formula works for you, make it a habit!
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FOLLOW A CODE OF ETHICS
Some people in the general population may still think of a personal trainer as a young buff hunk sweeping housewives off their feet and taking them from their husbands. So, how can those of us who know personal training is a serious business convince them that we are educated, fit professionals? An important element in keeping personal training respected and mutually beneficial is through solid ethics. Ethics is a value system that provides guidance for honorable, decent practice for an individual or business: a set of guidelines for “doing the right thing.” In a profession that involves trust and close contact, ethics plays a major role. It’s our job as ethical trainers to promote professionalism and quality and keeps the needs, safety, and best interest of each client at the forefront. Here are some qualities displayed by ethical fitness professionals.
STRETCH FOR STRENGTH
Do you have clients and students who want to maximize their strength training gains? Studies conducted recently reveal an easy way for them to do this. It's a regular STRETCHING program. Combined strength and stretching exercises may produce more improvements in strength than weight lifting by itself. The results are the same whether the exerciser stretches the specific muscle immediately after the last set for that body part (Stretching hamstrings after doing 3 sets of leg curls) or if the client stretches all body parts after the weight training session is over, as part of the cool-down. Effective stretches included in a workout add only 5-10 minutes to the length of the routine!
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FITNESS & THE MATURE MARKET
The number of people 65 and older is the fastest growing population segment. Fitness professionals who learn to design programs for older adults discover a wonderful market of students and clients. Older adults tend to be less transient than younger populations and are very loyal students, with retention levels often above 80 percent.
When designing programs for the mature exercisers, remember that this is a highly diverse group of people. As people age, they become more individual and less like the group, both physically and socially. Offering a wide variety of fitness activities that will appeal to a variety of personalities is important.
Older adults have an untapped growth potential that many people ignore. While we want to develop safe programs for all our students, the mature exerciser wants to be physically challenged and can achieve much physical improvement. Encourage each student to work at 60-100 percent of their individual capacity.
Fitness training for older adults is usually a means to be able to achieve in other aspects of life. (Older adults usually do not exercise just because they like to "go for the burn".) Staying independent, being able to lift and play with grandchildren, to enjoy gardening, playing sports, and traveling may be the motivation behind participating in a fitness program.
People over the age of 65 often did not grow up with an understanding of the fitness principles that are second nature to younger exercisers. Teaching the basic fundamentals of exercise is crucial to the success of the participant's program.
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SMALL TOWN FITNESS
Fitness professionals who live in towns with populations of 5000 and less face special challenges in building their businesses.
Small towns provide a limited market, therefore the fitness professional needs to wear as many training "hats" as possible, instead of targeting a specific market. A well rounded fitness professional in a small town should be able to offer personal training, some form of group classes (not necessarily dance aerobics, but it doesn't hurt), wellness consultant, fitness lecturer, sport coach, physician's consultant, and any other of fitness training that can be imagined.
The general population in many small towns earn low average incomes. Price your services to make them affordable, offering group rates whenever possible. Group rates allow the instructor to make more per session and charge each individual less cost than one to one training.
People who live in small towns know almost everyone and there is a thin line between friendships and business relationships. Present a professional image when working. Put all business transactions in writing. Adhere to strict confidentiality about anything you are told during training sessions and avoid gossip.
Fitness professionals in small towns often feel isolated from other fitness instructors. It is sometimes hard to stay current about fitness trends. Make full use of trade journals, the internet, videos, online and correspondence courses, and attend major conventions as you can afford them.
If you are a fitness professional who lives and works in a small town, please share any additional tips you have for optimizing a training business.
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COURT CLIENTS
Competitors are always looking for an edge, so what else as a trainer, do you have to offer them? Clients who participate in sports on a court require specific training, mainly anaerobic, to adapt to the specialized demands of their sport. This training requires a foundation of muscular strength and aerobic capacity on which to build.
Most court sports require intense bursts of speed, acceleration, deceleration, and changes in direction, along with twisting of the body. For this balance and body control is key. Many moves in these sports require speed and power given by the anaerobic system, so in training it would be optimal to perform anaerobic activities to build a tolerance to the buildup of lactic acid in the muscles.
Because explosive movements increase the risk of injury try to strengthen the areas prone to injury. Test clients prior to beginning a program and identify what they need to work on. Also, it is important to use cross training with these athletes to reduce the onset of overuse injuries. The best exercises to use in order to aid in the reduction of injury risk are plyometrics, flexibility, and strength and endurance training. The most important time to do this training is in the off-season. It should be done in gradual phases such as:
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STRENGTHEN YOUR CLIENTS FOR EVERYDAY ACTIVITIES
Functional strength training is rapidly evolving and attracting a lot of attention. This is because everyone needs strength to perform everyday activities, especially as they get older. Every task depends on functional strength for successful execution. This training means performing work against resistance, therefore enhancing the working relationship between the muscles and the neurological system. The wanted result is a higher transfer of strength from the exercise to the goal movement. So, to improve the ability to rise from a chair, squats improve lower body strength and neural control better than knee extensions. For strength exercises to effectively transfer to other movements, several components of the exercise need to be similar to the actual performance movement. These components are coordination, range of motion, type of contraction, and speed of movement. In order to develop a successful program the trainer should:
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CREATE & SELL AN EFFECTIVE GOLF CONDITIONING PROGRAM
There are over 25 million golfers in the US who crave to play a better game. Many of these players do not think they need to exercise to improve their performance. In all actuality, they should hire a personal trainer who is knowledgeable in golf conditioning. A trainer who would be knowledgeable in this area would need to know golf biomechanics and terminology. Golfers will want an evaluation and a program that is specific to their needs, one that will improve their swing and stamina.
Many golfers are mature adults, so safety is a key factor, and a trainer will need to educate themselves on common golf injuries such as muscle tears, tendonitis, and ligament strains. Conditioning for prevention of these injuries can be done through strength, balance, flexibility, and posture training. The first thing to do is to assess your clients’ physical abilities. You should evaluate their mobility, stability, and strength.
A golf fitness program should include simple exercises and stretches for the legs, abdominals, back, neck, and rotator cuff muscles. Also, progressively challenge your clients over time. Make sure you also teach them a proper pre-swing warm-up routine.
Here are some ways to market yourself to the golfing community:
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EXPAND TO WORK WITH SPECIAL POPULATIONS
Times have changed and the exercise goals of special populations have become more aggressive. This is a broad spectrum of individuals that can expand your business and client base. The goals of training these people are similar to those of all others, education and improving daily life. For those with certain ailments reactive goals should be established to improve daily living and help limit reoccurrences or relapses.
Benefits of adding this clientele:
To take advantage of this clientele it is important to establish relationships with health organizations. Hospitals can also be a great referral system for a facility or trainer. As the population paradigm shifts, the goals of this new population change. The new goal is to improve the quality of life as much as possible.
What's a Trainer To Do?
Here's a personal training situation that Pat, a new personal trainer from Texas, is finding challenging:
"I've been training 3 clients, one for 4 weeks the other two only for 1 week. Jeanne, the one I've trained the longest, got me the other two because she is looking so good and they saw her. Here's what is going on. All three of my clients are being told by their spouse's/boy friends all sorts of crazy, mis-information. Fortunately, my clients are not listening to them and come to me with their questions.
Here is the main myth they are being told - "If you're not REAL sore the next day after a workout, then it wasn't a good one."
Here's my question: Do we want to work our clients to the point were they can barely move the next day, just to prove we 'know our stuff' or is it OK to work them out until they are only moderately sore the next day? I know this may seem like a silly question, but even the personal trainers at the gym were I teach aerobics work their clients to the point of immobility. They seem to think this helps the client feel as if they are making more progress."
Fitness Pro Comments:
Christy from Southern California responds:
"As a personal fitness professional I believe it is a mis-service to train our
clients to the point of painful soreness the next day, especially a beginner. I tell them
there is a difference between a good sore, such as a sense of tightness in the muscles the
next morning or a feeling of "that was a good workout" versus a bad sore, such
as one that hinders normal muscle function the following day. The goal is .."train to
gain" and NOT "no pain, no gain."
And Zeena contributes:
"Soreness is due to a build up of lactic acid in the muscles, which indicates a high
usage of our anaerobic energy system. Use of this system indicates a "pushing the
limits" training mentality, which is physically benficial in that it increases your
anaerobic threshold next time you excercise. However, one must also consider the physical
and phsycological implications surrounding excessive lactic acid build up in the system.
First and foremost, a soreness in the muscles often affects good form and alignment. A
client who is unaware of their tendancy to favor a sore muscle could end up hurting
themselves with poor form. And secondly, many people who find themselves excessively sore
the next day will shy away from training again, which in fact can hurt the recovery
process as well as the long term training effect. Why make people miserable when
excercising, when a moderate level of intensity which creates a moderate level of lactic
acid build up can still create enough muscle overload to see long term training
effects?"
Additional comment from the editor:
"For highly experienced, very athletic exercisers, it is their own decision to enjoy
as much muscle soreness and pain as their hearts desire. But tell your average, normal
clients to ignore the advise they might offer. Your new to exercise clients will get good
results working each set to fatigue and with moderation, perhaps feeling some soreness in
a day or two, but not agonizing pain. Gradual progress from a beginning level of fitness
to more advanced exercise routines will pay off. My over age 60 crowd see results without
me making them scream (they get a little sore, but not to the point of being unable to
move."
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Promoting Perfect Posture
Good posture and alignment are crucial for the best results from exercise programs and the prevention of injury. With poor posture, muscles are imbalanced; some are too strong and others are overstretched. When the muscles are imbalanced the body reacts by compensating with inefficient, faulty movement patterns. Some of the signs of postural problems are:
It is possible to correct postural problems in many students with exercise and body
awareness. One reader, Susan, offers these comments:
"Teaching proper posture requires the use of a mirror. Proprioception often lets us
think we are properly aligned when, in fact we are not. It helps to be able to see if one
shoulder is higher or one hip is higher, etc. An instructor can give alot of balance
exercises. If one is not properly aligned, one will not have good balance. Emphasize core
strength, also."
An "Elbow Trick" to quickly check and correct your students when they forget their alignment and slump their posture: Place the elbows against the ribcage and bend the arms at 90 degrees, hands forward. Rotate the arms to the sides, keeping the elbows in place. The shoulder blades will retract and the body will straighten. Instruct your students to tighten the abdominals to maintain their regained posture.
Good alignment also helps your students strength! Have them try this experiment:
A client who slumps while sitting can become aware of good posture by placing a tennis ball at the mid-thoracic spine level while seated in a chair or car.
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WORKOUT WHEN??
Great instructors and trainers know that teaching time is not the time to get a workout for yourself. Even the most intense cardio classes should be lead in a way that the instructor is able to assist participants who need feedback, suggestions, and correction. This means that the instructor is not doing the whole workout, but is moving through the group at times, looking for ways to help.
Sometimes our fitness career schedules make it difficult to find time for our own personal workouts. I know that whenever I get that precious amount of time to work out in the weight room I will be approached by at least one person who wants to ask for advise. My solution is to do as much of my own workout on the equipment I have at home and to do fun physical activities, such as hiking, on the weekends.
Other fitness instructors and trainers have other good ways to fit in their own fitness:
Susan responds:
"How do I find time for my own workouts? It's definitely not easy!!! I really have to
work to make it happen...but I won't be as effective as an instructor or as a person if I
don't get my own workout time in! I love to dance so I signed up for two month sessions of
jazz dance classes for which you have to pay in advance. Sometimes, after a long day of
teaching I think I'm too tired to go...but since I have already paid for the class and
would be out the money if I didn't go, I have more incentive. I'm ALWAYS very happy that I
went and I come home with a wonderful sense of well being.
If I have an extra hour in the morning I do a yoga tape or some Pilates matwork. Yoga is the perfect way to start your day! If I have an hour break during the afternoon I either run or walk. It's nice to get out into nature ...very cleansing. On Saturdays I teach at a facility that has an aerobics class directly after mine and that is followed by a weight training class. I make it a point to stay after my class for the next two. On Sundays I make it a point to do Pilates in the morning to get my day started.
With dance I get total body workout...a balance of strength and flexibility training...and it's pretty cardiovascular! Yoga and Pilates also require strength and flexibility and ashtanga yoga provides the cardio work I need. I feel that my workout week is pretty well rounded and it energizes and refreshes even if it's catch as catch can!"
Tanya adds:
"I have a very busy schedule, so I have to plan my workouts carefully. I work for a pharmaceutical firm full time, and I'm a personal trainer part time. I set aside evenings or weekend days that I will be available at the gym for training sessions.
I set aside time for myself to train. I will train before work, during my lunch hour, or on the days I do not train clients. When a client approaches me for a session, I will give him/her the days that I'm available. If this is unsuccessful, only then will I make an exception to my rule. As fitness professionals, we must make time to keep our mind and body sound. Clients will look at us, and this is sometimes all it takes to get them motivated into an exercise program.
I do not believe that trainers should work out when training a client. It is impossible to give your client 100% of your attention. If a client does ask me to work out with them during a session, I will suggest that they join me in a workout on a 'non personal training day'."
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A JOGGER'S NIGHTMARE
How Can a Personal Trainer Help?
The following situation is one that a personal trainer might be hired to help:
"I've jogged for years, short distances (2-4 miles) but recently increased to 6-12 miles. Suddenly I find my calves tightening to the point of feeling like they will explode through my skin, when this happens my feet feel like they are "slapping" the ground with the weight of bricks and I feel in "slow motion". I feel like a horse clopping along straining through the tightness and feeling compelled to stop and rest my calves. Prior to this condition, I kept a rythmic, almost effortless pace. When my calves tighten like this, I must stop after only 5-7 minutes of running (only a little more than a half mile!) and I must "walk it off"...sitting hurts them worse--it lessens quicker with walking although it hurts! When I resume jogging, the same tightening comes back. It happened a couple weeks ago but I persisted through it, jogging and walking alternately taking breaks and then the tightness went away, but now the condition has been showing up regularly and is hindering me from jogging at all because it becomes so time consuming walking in between 5-7 minute running spurts. I noticed a difference when I walk as well. It seems now when each foot meets the ground, that my step lands on the outside ball of each foot rather than the mid-inside ball where it used it. My shoes are nearly new but I plan to replace them anyway as perhaps they are causing this, although I've run in them perfectly without this happening in the past. What advise can you (the Personal Trainer) give?
One Trainer's Response:
This condition seems to be causing you much discomfort. It has even changed your walking gait. The first recommendation is to see your physician. After following given medical instructions and letting yourself heal, a personal trainer can help you design a training program.
The first step is to examine training schedule to build up to the 6-12 mile increase? If you followed a training program that gradually increased the distance by adding a quarter mile every week, your body should have adapted, as long as you warmed up thoroughly before running.
Apparently, your body experienced more overload than it could tolerate. I recommend cutting back on your workout until the pain goes away. Do a walking workout as long as you are not experiencing the pain. Let yourself heal!
Maintaining a pain-free routine, gradually increase your distance or time spent jogging. Gradual means an additional 5 minutes or 1/4 mile every week, allowing your body to adapt. Alternating running with walking is a way to safely increase running distance. A gradual cool-down followed by stretching is important.
Also, how many days a week do you run? If it is every day, your workouts should alternate easy workouts with more challenging days. A personal trainer can design a program for you that gradually increases the workload.
by Pam Germain
Everyone has a unique lifestyle. This lifestyle is a pattern of living that is distinctly the individual's. Lifestyle influences everything a person does and is built from his or her beliefs, thoughts and actions. Ideally, a person's lifestyle should support well-being. People often feel dissatisfied with parts of their lifestyle and choose to make changes. One common area of change is that of health and fitness. A health and fitness facility with its staff of fitness professionals is the perfect place to help people make these important adjustments to their lifestyle.
Despite the fact that people are social creatures, they often feel that changes in health or fitness should be made "solo," even if they are members of a health club. Frequently individuals try to lose weight or start an exercise program without asking for information or assistance. Perhaps they have tried to make changes before, and when these failed they felt upset that others knew of their lack of success. Perhaps some of them did ask for help or support in the past and had it denied. The fear of future failures, ridicule, or inadequate support often prevents people from asking for help in future attempts at lifestyle change. The support system that a fitness facility staff develops and encourages its members to use can build the success rate for lifestyle changes.
A good support system is a critical part of making successful changes in lifestyle. An inadequate support system can set a person up for failure. It is important to know the types of support systems available, the characteristics of a good support system, and how fitness staff can provide effective support systems. There are several types of support systems:
Single Support Partner
Professional Counselor or Teacher
Walk-in Group
Formal Support Group
1) Single Support Partner: Support from individual family members and/or friends during a lifestyle change can make a big difference in a person's results. Sometimes there is a choice in who will be a support person. (An individual can ask a specific trusted friend.) Other times there is less choice about who a person needs to support his or her new habits. (A spouse may or may not back up the change efforts.)
When a new member joins a club or facility, the staff member who takes him or her through the orientation could include a short discussion about the importance of having a support person during lifestyle changes. The conversation could include instructions similar to the following:
"When you decide to make a lifestyle change have in mind the specific changes you are planning. On a piece of paper list the specific actions that your support person can do to help and the specific actions you need him or her to avoid doing. For example, if you want to limit the amount of highfat desserts you eat, you may ask that your husband take a walk with you immediately after dinner and that he avoid giving you candy as a gift on Valentine's Day. When you have your list ready, explain to your support person why you want to make the change and how he can help. You do not have to get the support of every individual you are close to, just one or two people."
Sometimes a support person is actually a partner in change, for instance when a member and a friend decide to get fit together by exercising every day at 6:00 am. This has the advantages of a commitment to the same goal, a flexible relationship, convenience, fun, and intimacy. Each person can easily get the support they need to make the change. A club can provide special membership offers that will encourage family or friends to join. A "bring a friend" trial or contest can boost both membership and the motivation of members.
Whether the support person is a change partner or simply available for motivation, it is important to have regular contact, at least weekly. When a person is selecting a support person, the qualities of a positive, non-judgemental attitude, and being generous with encouragement and praise are important. Club staff can ask new members about their exercise preferences and make a point of introducing them to other members who share similar likes and have encouraging attitudes. An information board can be used to post "I'd like to get to know you" notices for those who would enjoy meeting new friends and gaining support of their lifestyle changes.
2) Professional Counselor/Teacher: Another way to get a support person, especially in the club setting, is through a personal trainer or professional counselor. This can be a friendly, motivating relationship that is very confidential. While it lacks the intimacy of being with a close friend or family member, the client is the center of attention. The counselor or trainer has the knowledge and education needed to help the individual make the changes, and there is the commitment incentive of paying money for the service. The member hires a personal trainer to design an exercise program, teach him how to do it safely, and provide motivation to exercise on a regular basis by being with the client for a number of sessions. The trainer could also encourage the client to seek other support people from his family and friends. If a member wants to make changes in eating habits, he or she may visit a registered dietitian who would evaluate the food intake and instruct him in better nutrition. Follow-up visits could assess the progress.
3) Walk-In Group: While many people get the needed help from a single support person, group experiences also help motivate people to make changes. A walk-in group exercise class presents an informal atmosphere that is social and fun. There is the opportunity to meet different people who may or may not have similar goals or interests. The group is lead by a knowledgeable instructor who may or may not provide the motivation for the members to continue. The use of an informal group as a support system works best for people who desire the social contact as well as some motivation to reach a goal. The instructors at a facility should be educated about the principles of lifestyle change and how they can contribute to the members' successes. Instructors who spend time before and after class getting acquainted with participants and answering questions are better equipped to encourage lifestyle changes. Instructors who enjoy providing additional information on topics such as nutrition, weight management, stress management, etc., either verbally during the cool-down segment or with handouts, are tremendous assets to helping club members gain success in reaching their goals.
4) Formal Support Groups: Formal support groups exist for many needs. They help build an environment in which the members may work toward their desired lifestyle changes. Most of the support groups for lifestyle change have an interest in a specific area, such as weight management or smoking cessation. These support groups are not to be confused with psychotherapy groups. They are a learning environment for making decisions about changing lifestyle. The group members support each other in sharing challenges and successes.
There are advantages to working through changes with a group. Groups possess greater cumulative knowledge than individuals. Individuals in the group can suggest different and unique solutions to problems and share them with the group. When individuals choose a plan for making their own changes, the group can provide support of the decision.
Some support groups are set up for a limited number of weeks and others are ongoing. Because the same members attend each session, they get to know each other in a way that is advantageous to making lifestyle changes. These changes are more successful if the members have a sense of commitment toward each other. Many changes are made through the learning approach known as modeling, which occurs by witnessing another person's behavior or listening to their experiences. It is also called observational learning. This relating of experiences and understanding of situations helps contribute to the support the group provides.
An effective group goes through several stages of development:
First Stage: The individual members are introduced into the group environment through the establishment of procedures, goals, and purpose.
Second Stage: Members become acquainted as personalities are revealed. The group encounters the differences between power and empowerment. Each individual needs this stage to discover that he or she has the power to contribute and make changes. During this time the tendency of some members to assume the position of informal leaders is mimimized with the help of the official group leader.
Third Stage: The group members have established their relationships and feel close and cooperative. There is now more risk taking in the expression of thoughts and feelings, and a genuine support of individual successes.
Fourth Stage: This occurs at the end of the lifestyle change program, when the group experience is over. The transition from working as a group to pursuing further goals individually is important for the members continued success.
Leadership: A crucial element to the success of a support group is the group facilitator. This person may or may not be a professional counselor and plays the part of directing the session. It is important for the facilitator to limit lectures, and instead allow the members to help each other arrive at solutions to problems. The key to a good support group is in its interaction, which the facilitator is responsible for encouraging. The facilitator helps the members help themselves. Suggestions may be offered about the methods available to help make changes. However, each person in the group is responsible for trying out the suggestions and deciding which ones work best. This role of the facilitator promotes self-esteem and independence. It is important for all group members, including the facilitator, to honor confidentiality by not discussing the members' problems outside the group setting.
A weight management support group that I facilitated in the past may serve as an example of group dynamics. As a forum for communication, this support group helped form a psychological bridge to a healthful fitness lifestyle, by breaking large goals into easy to accomplish pieces. It emphasized long term strategies, allowing the members to work at their own pace and choose their own plan.
Each session included an update on each individual's progress for the week, based on action steps such as charting food intake or exercise sessions. There was no weighing-in because we avoided equating thin with being healthy and fit. We took note of gradual changes in measurements and how the members felt about themselves. There was always a lively discussion of a specific topic, such as protein needs, and experiences with various strategies for weight management that the members had tried, such as measuring food portions and monitoring eating speed. The best suggestions for specific problems came from the group members themselves. The encouragement and motivation they gave each other produced good results for the individuals who had genuinely committed to the program and the group. An example of how well this group worked was when a particular member was planning to go on a vacation. Potential problem areas for weight management were listed. These problems were then discussed and possible solutions were brainstormed. The member who was planning the trip then had several good suggestions to choose from and try. After the member returned from the trip, her report was very positive and encouraging to both the member and the group.
Support groups work well for lifestyle change because change is not easy for most people. We like our lives to remain stable and secure. Change can be frightening and unsettling. Support groups can be a very positive experience for the participants, assisting the members to accept the process of change. By anticipating positive results from making changes, group enthusiasm can build mutual motivation. Together the members can predict and make plans for any situation that may occur while facing the challenges of changing.
In a group, the members can help each other accept the responsibility for choices the individuals make. Having support helps one to say "no" to negative influences on a healthy lifestyle and say "yes" to healthy positive choices.
Each individual in a group must set specific goals that will allow the lifestyle change to take place. The goals are realized by the actions that cause the change. Support groups can express belief in the members abilities to succeed and reach the individual goals that are set. The individuals will experience achievement as their goals are met. Many times the results are beyond the expectations of the members.
Formal support groups can become a service offered through a fitness facility. Since it is centered on discussion, a private comfortable class room or conference room is the best location. The facilitator can be a staff member or a well-known member who has the needed qualities for leading the group process. The size of the groups should be kept small, under 15 people so that the participants receive the needed support. The focus of the group, weight management, stress management, smoking cessation, etc., should be determined of the needs of the members. Offering these support groups to the community could be an additional method to attract new members to the facility.
Everyone needs the support of other people in most aspects of their lives. Since our business is health and fitness, we should take every opportunity to encourage our members to use support in their positive lifestyle change efforts.
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LEARNING TO SEE YOURSELF AS A COACH
Let's face it, our industry has changed, and even though the change has been necessary and beneficial, it has complicated the responsibilities of fitness professionals. The coach position in the education field closely parallels the group fitness instructor's role in the fitness industry. By taking the "coach approach" you can address a variety of needs in one classroom, more easily implement new types of classes, and effectively communicate wellness messages to your students. By making the shift from demonstrator to educator you will find new ways to prepare for classes, communicate with students, motivate them to perform, and evaluate your own teaching effectiveness.
A coach physically and mentally prepares athletes for a game. We do the same for our students, but for the game of life. In this approach we can work to instill values like determination, a winning attitude, self-esteem, and confidence. The key to success is planning and preparation. Taking a more serious approach to planning will guarantee better content and a higher quality presentation. Through better planning also comes comfort, allowing you to be concise and clear, analyze, and motivate through enthusiasm. Take time to practice your teaching skills, presenting a polished final product will give your students a more favorable learning experience. Create a class structure or a lesson plan. This identifies goals and selects the most beneficial exercise to meet those goals.
Communication is also very important to the coach- athlete relationship. Those with positive and strong communication skills gain trust and respect from their athletes, and are sought after for their expertise. The best way to start a session is with a "huddle" (introduction for our purposes). This outlines the plans for the day, establishes goals, and requests effort. Use the intro to invite students to participate mentally as well as physically. We are also responsible for giving direction and providing feedback. This type of feedback is very motivating and enhances self-esteem.
There are two kinds of feedback: 1) Motivational, which praises performance, and 2) Formative, which specifically allows for adjustments and guides performance. In order to motivate we must acknowledge the factors that motivate achievement: recognition, sense of belonging, striving for excellence, and rewards. To fulfill these experiences in our classes there are some things we need to do such as create an atmosphere where students are not afraid to make mistakes, establish realistic expectations, increase one on one interaction, and give students opportunities to be successful.
Regular self-evaluation is greatly important to the success of your classes and your students. This allows for you to adjust the class if necessary. But remember, when evaluating your own performance, don't be too hard on yourself!
THE RIGHT FOOD
Assessing a client’s diet is always a challenge to a personal trainer, but it is necessary because nutrition and fitness go hand-in-hand. Establishing a fitness program without the inclusion of nutrition leaves out half of the equation. It is important to make your nutrition recommendations based on scientific evidence. Variety, balance, and moderation are key to eating healthy.
First, decide what the overall goal of the person is. Then take the person’s activities into consideration. All people have different nutritional needs, but for all people nutrition fuels fitness. Once the goal has been set, determine where they stand. The items needed to be identified include: protein and carbohydrate intake, adequate fat and calorie consumption, variety of foods, meal patterns, and fluid intake. Next, determine the eating patterns. From there you should have a good idea of the information to give the client through your assessment. When giving them your thoughts remember, the first words should be words of praise, tell them what they are doing right.
Nutrition recommendations need maintenance, keep up with what the client is eating and make any changes due to any changes you make in their workout program. Also, establish a nutrition game plan to help them achieve their goals.
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RISE ABOVE THE FAST FOOD FRENZY
Many of our clients are also parents, and they usually eat the same foods that they give their children. Due to busy schedules and the abundant promotion of fast food (along with its readiness), it is harder for parents to give their children and then therefore themselves a healthy diet. This fact is key because nutrition is one of the most important factors in human development.
Soft drink consumption has risen higher than the average consumption of water. This imbalance is negative. It can cause mass dehydration and the sugars and acids in sodas raid the body of its stored nutrients (and may be a factor behind many young children being diagnosed with ADHD). Also, the foods that go along with sodas such as cheeseburgers, cause diets way too high in salt, fat, and yes more sugar.
Most people need to get back to basics and begin cooking their own foods that are whole and unprocessed. Start with breakfast, the most important meal of the day. Choose foods that will supply fuel for physical and mental tasks throughout the day: grains, yogurt, milk, and fruits. During the rest of the day eat plenty of fresh vegetables with meals, and make the meals in smaller portions. Also, remember to provide healthy drink choices like fruit juice and plenty of water. Pay attention to the atmosphere at mealtime, this is very important. Make it a pleasant and healthy event and create a somewhat consistent meal schedule.
In order to be a good fitness professional we need to go beyond the gym to facilitate health and well being in our clients through nutrition education and lifestyle adjustments. Helping clients balance home, work, and exercise will develop better health. The first thing to do is be aware of their nutritional practices, it will help not only them but their families.
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HEED YOUR OWN ADVICE
Personal trainers and fitness instructors frequently encourage their clients and students to eat properly. On the other hand, when it comes to ourselves, we often have trouble including proper nutrition into our own busy lives. Most fitness professionals should view themselves as endurance athletes and make every effort to keep up their energy with good food.
Stock up on foods like low-fat cheese, yogurt, bagels, pretzels, veggie sticks, fresh or dried fruit, nuts, and cereal bars. Keep these in your travel bag or car and eat small frequent meals and snacks throughout the day. Whether you eat before or after exercise is not as important as whether you do or don’t eat. If you simply cannot handle food before activity, plan to eat soon after exercising. If you are not bothered by eating before exercise, then make sure you have a snack.
By paying attention to your own nutritional needs, you set a good example for your students and will have the energy and motivation to give your clients excellent instruction!
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HELP CLIENTS FOCUS ON PROPER NUTRITION & EXERCISE
Studies have shown that about one third of all Americans are obese. This is from eating too much and exercising too little, living hectic lifestyles that encourage a diet of high fat fast food. Dieting works only temporarily, the weight lost returns as soon as a person goes back to a high calorie intake. This gives one a sense of failure and leads to a yo-yo weight fluctuation. Eventually ones self esteem and confidence is reduced to next to nothing. In order to maintain moderate weight loss goals one needs proper nutrition and exercise.
The Overweight Client- The typical obese clients have one thing in mind: weight loss, and they want a diet plan. They normally have long histories of failure with weight management, giving them low self esteem and often social isolation. They may have over-exercised, causing injury, or are often intimidated by fitness facilities. Many have had out of control eating habits- binging and purging. It is this vicious cycle of low fitness and energy levels that have reduced their motivation.
In order to refocus these people they need to know the dangers of a sedentary lifestyle and be made aware of the physical and psychological benefits of exercise. This can help them develop good fitness habits, which could even become enjoyable to them. They also need to learn the positive effects of low fat diets on the body and fitness levels. This will hopefully lead to a lifestyle of regular exercise and moderate eating. These benefits are an increase in energy, metabolism, and muscle, improved nutrition, sleep patterns, body image, and mood, weight loss, and a reduction in their preference for fatty foods.
As a trainer, you should emphasize health and energy, not weight loss, as a goal, because weight loss is an indirect benefit that varies from person to person. They need to be shown that exercise is "in" and restrictive dieting is "out". Encourage a regular program of eating and exercise and teach them to enjoy it and develop an exercise habit. Offer classes strictly for overweight people and encourage the use of equipment such as stair steppers, treadmills, stationary bikes, and rowing machines. Also strength training with resistance machines for upper body workouts, and water exercises are greatly beneficial. Start with session as short as 5 minutes and gradually build up to 45-60 minutes 5 times a week.
Some clients may need individual attention, so plan some time for each of them. Make sure to never ask how they did, but instead how they feel. Have each one start an exercise diary to note their progress and how their feelings and health change over time, along with their eating habits. Have them make a plan of regular meals with between meal snacks, and emphasize a low fat content. In order to experience success their plans should focus on improving health through small weight losses. And the emphasis should always be on health and energy, not weight!
PREVALENT DISORDER
The least understood type of eating disorder is binge or compulsive eating. According to the ADA, many people who want to lose weight meet the diagnostic criteria for binge eating disorder. If you are a fitness or wellness professional some of your clients may very well have this eating disorder.
Eating disorders are complex and involve two sets of issues and behaviors: 1) food and weight, and 2) the relationship with oneself and with others. Most fitness professionals should use a network of professionals to help clients with eating disorders that includes physicians, nutritionists and dieticians, and psychologists.
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WARNING SIGNS FOR EATING DISORDERS
Eating disorders are common among fitness professionals and many regular exercisers. If you or a client shows signs of disordered eating, remember that help can be found and recovery is possible. The American Anorexia and Bulimia Association and the American Dietetic Association can offer assistance in finding specific professional help in your area.
Some warning signs of eating disorders are:
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RECOGNIZING STARVATION PRACTICES IN CLIENTS
Weight Retention Disorder (WRD) is becoming frighteningly common. Many people give in to starvation practices when trying to lose weight. But, with more starvation comes more failure in weight loss. A major symptom of WRD is depression, which can slow ones metabolism leading to more failure, and even more depression (it really is a vicious cycle). It is important for a trainer to recognize the symptoms in order to develop a proper nutritional and exercise program for the client. The main symptoms of WRD are low body heat ( the client often feels cold), fatigue, confusion, frequent illness, and the above mentioned depression. As a trainer, you should evaluate the clients’ attitude and focus on the psychological aspects of WRD and weight loss failure. Develop a beneficial program to give results and increase self confidence. It is extremely important for them to understand the need for small weight loss goals and focus on improving their overall health. And be supportive of what they are trying to accomplish, because one of the leading causes of this disorder is the lack of support by family and friends.
The solutions can be as simple as diet control, a well developed exercise program, and a little patience. Assure your clients that their goals will eventually be reached.
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OVERTRAINING
Fitness Professionals are often at risk for overtraining syndrome, due to our VERY active lifestyles. We need to make planned recovery time an integral part of our healthy lifestyle so that we can be in this profession for a long time.
Some of the signs of overtraining include:
The first step in preventing overtraining syndrome before it grows out of control is to make the choice to slow down and include relaxation techniques in your weekly lifestyle routine.
Create a balanced fitness program for yourself by including these five categories:
Monitor the ratio of your exercise intensity to the duration. Short workouts should feature higher intensity and long workouts should focus on moderate intensity
Understand the Exercise/Sleep/Food Triangle. Increased exercise causes a necessary increase in the need for both food and rest. If you exercise 1-2 hours a day, the hours of sleep needed are 6-8 and the calorie needs are approximately 2000 for men and 1400 for women. However, if you exercise 4-6 hours a day you need about 1000 more calories and 7-9 hours of sleep.
Monitor your performance. If you notice decreased stamina, coordination, or cognitive (mental) abilities, you need to back off the physical activity and get more rest.
Being healthy is a balancing act involving many aspects. Take time for rest and relaxation and your will enjoy the physical activities even more.
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THE DANGERS OF OVER-TRAINING
In today's world athletes of all levels are putting in more time, effort, and intensity into their training, and they want to see the results from the training they started today, yesterday. The result for many is overuse injuries and over-training syndrome (OTS). OTS is defined as untreated overreaching that results in chronic decreases in performance and impaired ability to train. Every athlete has a limit to what they can handle. Pushing this limit too fast without proper rest and adaptation will result in OTS.
A defining characteristic of over-training syndrome is the loss of the ability to train at a previously attained level. Those who eat poorly, have an eating disorder, or compete and consistently train at very high intensity are most susceptible to over-training. The issues that can contribute are lack of recovery time and poorly planned training programs.
As a trainer the best way to control this from happening is to know your clients and keep records of their programs. Early recognition is the key to beating OTS, but the best way to treat it is prevention. Do not let them be afraid to frequently take a day off. To treat OTS, if discovered, includes plenty of rest and proper nutrition. Also, knowing your clients' mental status is critical because depression is also a large factor. We must pat attention and be prepared because over-training can rob our clients of the benefits of their activity.
© 2003 by I-NAFC/BodyBasics, Inc. All rights reserved.