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The lungs are where oxygen and carbon dioxide are exchanged. In the blood stream, oxygen is traded for carbon dioxide. Aerobic activity enhances heart strength. The result is a greater volume of blood per stroke. This is referred to as Stroke Volume or the amount of blood ejected from each ventricle of the heart during one stroke. Cardiac Output is a measure of the amount of blood pumped through each ventricle in one minute. Vital Capacity is the volume of air that can forcibly ejected from the lungs in a single expiration. Aerobic activity has a positive effect on vital capacity, stroke volume and heart output. Note: arteries carry oxygen rich blood away from the heart and veins carry blood and carbon dioxide toward the heart. &nbs p; & nbsp; &nbs p; & nbsp; THE MUSCULAR SYSTEM As a trainer, you will need to know the basic muscle groups of the body. Here is a synopsis of the major muscle groups and how they work. Let's start at the head and work our way down. The muscles in the sides of the neck are called the sterno mastoids, which hold the head up and rotate it. In the front of the body, beneath the neck, there are the pectoralis major and minor commonly called pecs/chest. Their job is to push objects away from the body. The deltoids, which cap each arm and attach it to the shoulder joint, are a three-headed muscle with the anterior, lateral and posterior heads. The deltoids raise each arm to the side and overhead. Beneath that, on the front of the arm are the biceps (curl the arm) and on the back of the arm are the triceps (straighten the arm). The forearm is made up of the brachialis on the top and the extensor carpi on the bottom of the forearm that curl the hand up and down. Below and behind the neck are the trapezius muscles or 'traps.' These are responsible for the shrug motion. Down the back below the traps, there is the latissimus dorsi that gives the back its V-shape. Other muscles included in the upper back are the rhomboids, teres major and minor, sub-scapularis, super-spranatis and infra-spranatis which hold the arm and shoulder joint together and are involved in pulling things towards you from the front. They are generically referred to as the rotator cuff. Beneath those muscles are the spinal erectors or lumbars, located in the lower back. They keep us upright or bring one to the standing position after bending over. The gluteus maximus is the buttocks, used in extending our legs and standing straight. The biceps femorus are located under the glutes, commonly called hamstrings, which kick the heel up towards the buttocks. The gastrocnemeus and the soleus make up the calf muscles and allow us to stand on tiptoe and jump. This short lesson should be enough to help you answer questions about what a particular exercise or muscle group does. Here is a rule to help you determine what muscles a machine or exercise works even if you have never used or seen the machine or exercise. Always remember that muscle fibers twitch, or shorten. This is called a concentric contraction, which causes pushing or pulling. Static contractions are isometrics, where a muscle or group of muscles pushes against an immovable force. The third type of contraction is eccentric, or negatives, a controlled lowering of a weight. So, remember the rule, muscles always pull on levers (bones) by shortening to cause movement, even when the exercise requires pushing a weight. Please study the following diagrams and memorize the major muscle groups mentioned above.
TRAINING SYSTEMS The customers that come to you will want a specific result, either weight loss, muscle building, or cardio-vascular fitness. Some will want a combination of all three. Each type of training involves different techniques, exercises, and often, pieces of equipment. Each system will be covered in detail. A 'rep,' or 'repetition,' is an exercise movement performed by lifting a weight from the start, to the top of the movement, and back down again. A series of single repetitions done in succession and then terminated is called a 'set.' Exercise routines are traditionally comprised of combinations of sets and reps. Other variations of sets and reps include partial range reps, isometric (no movement) reps, and peak contraction (squeezing a muscle at the top) reps. All these elements have a place in a well rounded training regimen. Sets can become more elaborate, also. A super set is when a trainee performs two sets for the same or different muscles, without resting in between them. Tri-sets are three sets performed in a row with no rest. Circuit training is one giant set performed with no rest at all until the prescribed number of sets is complete. It is a good idea to briefly explain sets and reps to your customers because they may not understand the concept, especially if they have never been in a weight room before. I expect that the readers have already become familiar with the rudiments of exercise by working out themselves. The personal fitness trainer should be an inspiration and example to clients. It is hard, but not impossible, to get training clients if you are 50 pounds overweight yourself. Being out of shape doesn't help sell your services or showcase your abilities, although I've known many excellent trainers who looked as though they had never set foot in a gym. INTENSITY VS. VOLUME The Nautilus Company and a Mr. Universe, Mike Mentzer, came up with a high intensity, one set per body part training system. They said it was the only way to train for muscle mass increases or anything else, for that matter. While Mike lobbied for hard, short and infrequent training (which is correct up to a point), many trainees were thriving and growing on longer duration, high volume systems. It was in Nautilus' best interest to limit a person's training session to ten minutes so that each Nautilus Center could accommodate a greater number of members. Come on, ten minutes of exercise is really just a warm up. Many folks fell for the ruse, though. In the real world, thirty minutes of hard, fast exercise with a trainer is about right. Clients can perform additional stationary bike or treadmill work before or after your session, on their own. You can schedule many more appointments following this guideline. More than 30 minutes will probably mean that the client is shooting the breeze instead of training. You will have to move them as quickly as possible, almost rushing them out the door (tactfully) feeling well trained and happy, if you want to be successful. Remind them of their next appointment with a smile as they go. End every session on a positive note by telling them how well they did. Recap their workout and emphasize the high points or any breakthrough they had. If someone wants more muscle, train them with forced reps and use high intensity after breaking them in for a week or so. There is a class of proteins that protect muscle cells from the by-products of exertion, heat damage, formaldehyde, alcohol, and lactic acid. These are called, not surprisingly, protector proteins. They take about a week or so to fully develop. During the break in period, the size and number of muscle, heart, and lung cell mitochondria are also increasing. That is why stamina and endurance increases rapidly after commencing training. It is also why muscular adults are leaner than those with little muscle tone. Mitochondria convert chemical energy into muscular movement. There is a slight amount of muscular tension at all times in the muscles to maintain the body's 98-degree temperature. &nbs p; & nbsp; &nbs p; & nbsp; MUSCLE FIBER TYPES There are three major muscle fiber types. Fast twitch provides explosive strength and has the greatest capacity for hypertrophy. Intermediate twitch fibers allow medium speed contractions, usually in the twelve to twenty repetition ranges with a medium weight. Slow twitch, or endurance fibers, provide contractions during twenty-five rep plus exercises performed in slow, continuous fashion while weight lifting. They make long term endurance and aerobic sessions possible. The slow and intermediate muscle cells have less capacity for growth than fast twitch. Each type is laced throughout the muscle, and research has shown the ability of one type to transform into another type because of specific training. It is necessary to understand muscle fiber types in order to develop a routine for each individual's goals. The three basic muscle fiber types are called fast (pennate), medium (bi-pennate) and slow twitch fibers (fusiform). Fast twitch fibers are responsible for explosive movements such as sprinting, moving heavy weight, boxing, football etc. They will grow, or hypertrophy, to a much higher degree than medium or slow twitch muscle fiber and will respond best to 70% of one rep maximum weight or above. Muscle cells can also split or divide, but they mainly enlarge. Usually heavy, explosive training in the 1 to 12 repetition range builds mass. Medium and slow twitch muscle fibers don't have the capacity for great size increases that fast twitch muscle fibers do. Examples of athletes with a lot of slow twitch fibers are marathon runners, tri-athletes or endurance competitors like Tour De France cyclists. They are lean and defined, but not heavily muscled. Woman do not usually wish to develop a lot of muscle mass, so it is best to avoid training fast twitch muscle fibers by employing light weights and long duration training. Following is a profile for how to train for different goals. Physical trainers generally refer to only fast and slow twitch muscle fibers. Muscle fibers can actually change from fast to slow twitch and back again, depending on training modality. That is an important point to remember if you are training for a specific goal. A football player should always train explosively for short duration. A marathon runner should only train slowly for long periods. A bodybuilder would lift heavy weights for explosive, short interval training. A fat reducing routine for someone who doesn't want added muscle mass requires extremely light, high repetition training. &nbs p; & nbsp; &nbs p; & nbsp; SPOT REDUCING For years scientists and exercise physiologists said that there was no such thing as spot reducing. Arnold Schwarzenegger, in his book, 'Encyclopedia of Modern Bodybuilding,' said, 'Exercise authorities tell us there is no such thing as spot reducing. But there is something that LOOKS like spot reducing'. He then went on to detail how it works in real life. He was right. It turns out that when you increase blood flow to a muscle group during exercise, the high level of adrenal hormones in the blood stream act forcefully on the fat tissue surrounding the working muscle. This increase allows the proximity fat deposits to be broken down quickly and used as an energy source by the working muscle. An effective way to take advantage of this new information is to train the area or muscle group several times a day for five to ten minutes with a moderate resistance, pumping routine. This will work especially well for the thighs, hips, and abdominals. A good way to get quick results for clients is start them off by training the body part they wish to reduce, and finish the workout with it, too. &nbs p; & nbsp; &nbs p; & nbsp; AB TRAINING MYTH Many infomercials for stomach training equipment talk about training the upper and lower abs. Always remember this: ANY SIT UP, CRUNCH, OR LEG RAISE WORKS THE ABDOMINAL MUSCLES FROM TOP TO BOTTOM! To prove this, do a little experiment. The next time you do any ab exercise, reach down and touch the stomach muscles to see where they tense up. You may be surprised to find that they are hard as a rock from top to bottom, no matter what exercise you do. The only part of the midsection that you can isolate beside the abs is the obliques, or love handles on the sides. Lying side leg raises, side crunches and side bends for 3-5 sets of 20 to 40 reps are the best remedy, other than diet, for them. &nbs p; & nbsp; &nbs p; & nbsp; STRETCHING A basic stretch for the lower back should be performed after a few miutes of warm up exercises or treadmill before the hard part of their routine. They can also be performed at the end of the session. Have the client lie on his or her back and draw their knees into the rib cage. They can also hold one leg at a time if that is easier for them. Have them hold the stretch for 1-2 minutes. They should take a deep breath as they start and exhale as they pull in, gradually relaxing the muscles and pulling in the slack as they exhale. Very basic, not too fancy, but effective. The reason to have clients do it after a warm up is because the muscles, tendons and ligaments will become more flexible after the body is warm. | ||||||||||||||||||||||||||||
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You can use any other kind of stretch that you think
will be effective for them, while keeping in mind that untrained individuals
can't do the same things you and I can. The European strength
athletes actually use sleeping bags or saunas as a warm up to save energy for
training. While this may not be practical for you to use with clients,
a few minutes on the bike or treadmill will work nicely. Weight loss training involves high volume, high repetition or duration exercises, sometimes incorporating as many as 100 repetitions per set with very light weight. Circuit training with a moderate resistance also works well for some individuals when weight loss is the goal. The main focus for weight loss should always be diet, although exercise and diet go hand in hand whatever the goal may be. Most people in the over weight category will need to start with a very light, low intensity work load in order to fully gauge their degree of cardio-vascular fitness, or lack of it. The first session should last no more than five or ten minutes of actual exercise. Overweight people may have underlying health problems such as cardiovascular disease or other unknown conditions, which may be exacerbated by exercise. Always have them sign off on the health questionnaire and waiver form and explain to them that you are going to start off very easy and gradually increase the training volume. The following is group of exercise routines designed to meet any trainee's needs. A sample exercise program for women whose exercise goal is to lose weight from the lower body follows. It is a high repetition system designed to develop definition by training primarily slow twitch muscle fibers, which have little capacity for growth or hypertrophy, so the woman won't have to worry about gaining bulk. This training will also increase the number and size of mitochondria in the muscle cells, which are responsible for burning fat and transforming it into energy. Tell them about that. It should be combined with endurance training on cardio-vascular equipment such as the stationary bicycle or treadmill. Avoid the stair master because the intensity level is too high for fat burning purposes. Thirty minutes, to one hour, each day will produce great weight loss results for anyone, and excellent cardio-vascular fitness. With the clients that want to lose fat (women only), work up to 100 reps at a quick cadence. Start them out at 10-20 reps the first day, then 20-30 the next until you get in the range of 50 to 100 reps with very light weights. Make them lift the weights with a one count up and a one count down rhythm for best weight loss results. Always do more for the lower body for women and upper body for men. Women should do one set of a compound bench press movement, pulldown or row movement, and any kind of shoulder exercise with light weight and ultra high reps Exercises like standing leg kickbacks, standing side leg raise, top end squats and top end lunges (all with no weight) are also great for women. If you have an inner and outer thigh machine at your gym, put them on that every time they train, but mix up the other exercises. Have them work abs at the beginning and the end of the workout. Only do one set of each exercise, because after 50-100 reps, they'll want to move on to something else. For those wishing to add muscle mass or bulk, some of the mass routine's (after the weight loss program) exercises are the same as the weight loss sheet's, but the execution is different. Where weight loss routines are high volume, light weight and low intensity, size routines are high intensity, low to medium volume systems that employ progressively heavier training loads. Here are some tried and proven routines to meet any needs that your trainees may have. You may make copies and hand them out to your clients. &n bsp; &n bsp; ; VOLUME ROUTINE FOR WEIGHT LOSS HANDOUT WORK UP TO ONE SET OF 100 REPS ON EACH EXERCISE, AND THEN INCREASE THE WEIGHT. MAKE AN EFFORT TO WORK BACK UP TO 100 REPS AGAIN. WARM UP ON THE BIKE OR TREADMILL FOR 5 MINUTES. 1. CRUNCHES 2. REVERSE CRUNCHES 3. SIDE LEG RAISE 4. STRETCHING 5. SQUATS 6. LUNGES 7. LEG KICKBACKS 8. STANDING CALF RAISES 9. ROWING 10.DUMBBELL PULLOVER & PRESS 11.DUMBBELL CURL & PRESS TRY TO MOVE AS QUICKLY AS COMFORTABLE FROM ONE EXERCISE TO THE NEXT WITH AS LITTLE REST AS NECCESSARY. KEEP A CONVERSATIONAL PACE. YOU CAN USE THIS ROUTINE SEVEN DAYS PER WEEK. &nbs p; & nbsp; &nbs p; MASS TRAININGTrain each body part once per week. You may use a three-day split or a four-day split. Three-day split: &nbs p; & nbsp; &nbs p; & nbsp; LEGS Quadriceps: leg press, squats, hack squats, leg extensions. Pick one exercise and do 5-8 sets of 12 to 6 reps. Hamstrings: any kind of leg curl. Do 5 sets of 12 to 6 reps. Calf: standing, seated, donkey calf raise, toe presses. Choose one and do 5-8 sets of 30 to 12 reps. &nbs p; & nbsp; &nbs p; & nbsp; BACK & CHEST Chest: bench press, incline bench press, flat fly, incline fly, pec dec, machine press. Choose one and do 5-8 sets of 12 to 6 reps. Back: bar, dumbbell or cable or machine rows, pull downs, chins. Choose one and do 5-8 sets of 12 to 6 reps. Trapezius: bar or dumbbell or machine shrugs. 3 sets or 12 to 6 reps. &nbs p; & nbsp; &nbs p; & nbsp; DELTS & ARMS Deltoids: bar, dumbbell or machine overhead press, or dumbbell side raises. Five sets of 12 to 6 reps. Triceps: pushdowns, lying or overhead extensions, dips, close grip bench press. Do 5 sets of 12 to 6 reps. Biceps: bar, dumbbell, cable, machine or preacher curls. Do 5 sets of 12 to 6 reps. A four-day split grouping could be thighs & hamstrings; back & abdominals; chest & calf; deltoids & arms. Rest 2 to 3 minutes between sets. This is an every other day routine, but may be modified to suit your schedule. Sleep 8 hours a night for recovery, and follow a high protein diet. Eat five small meals a day. Take every set to failure, and try some partial reps after completing all you can in the full range. Flex the muscles after training them for a minute or two. Muscles adapt quickly to a common stress, so try to increase the weight or reps every time you train and vary the exercises constantly, especially if you've been training for several years. This creates an unusual demand on the muscular and nervous systems and keeps you from hitting a plateau (ceasing to make progress). &nbs p; & nbsp; TONING ROUTINE HANDOUT Here is a routine for a man or woman who wants to trim down and focus on the upper body and abdominals. Train the whole body three alternating days per week, employing a three day-a-week schedule. Select, from the following list, one exercise per muscle group for that training day. Rotate them from week to week. That keeps one from getting bored, and each exercise builds strength for the next session's exercise. ABDOMINALS: Crunches or reverse crunches. Do 3 sets of 20. QUADS: Leg extension, squats, leg press, hack squats. Choose one and do 3 sets of 8 reps. HAMSTRINGS: Any kind of leg curl. 3 sets of 8 reps. CALF: Toe press, seated calf raise, standing calf raise, donkey calf raise. Choose one and do 3 sets of ten reps. BACK: Pull downs, bar row, cable row, dumbbell row, chin-ups. Again, choose one and do 3 sets of 8 reps. CHEST: Bench press, incline press, flies, pec dec, machine press. Choose 1 and do 3 sets of 8 reps. SHOULDERS: Over head press, side dumbbell raise, upright row, shrugs. Choose one and do 3 sets of 8 reps. TRICEPS: Close grip bench press, dips, pushdowns, triceps press, and dumbbell kickbacks. Choose one and do 3 sets of 8 reps. BICEPS: Bar curls, dumbbell curls, preacher curls, or machine curls. Choose one and do 3 sets of 8 reps. Rest one minute between sets. &nbs p; & nbsp; &nbs p; ARM ROUTINE HANDOUT The most common mistake body builder's make in attempting to build bigger arms is over training them. They do to many sets and train them too often. The arms are used in every upper body exercise, and therefore receive tremendous stimulation, which makes them prone to over training. Over training makes the arms shrink, not grow. Do only 5 to 8 sets each for biceps and triceps, and only three for forearms. There are literally hundreds of arm exercises, so use them all, but not in the same workout. Choose only one exercise and do 5-8 sets. That's all! And train the arms only once every 4 -7 days. Remember that you train them on all the other upper body exercises as well. Record in your notebook the time you start and end, the exercise, weight, and the number of sets and reps performed. Since you may not do the same exercise again for several weeks, you will need a reference. Best exercises: Triceps: pushdowns, lying or overhead extensions, dips, close grip bench press. Choose one and do 5-8 sets of 12 to 6 reps. Biceps: bar, cable, dumbbell or preacher curls. Choose one and do 5-8 sets of 12 to 6 reps. Biceps and triceps exercises are good super set combinations (one exercise combined with another with no rest in between). Rest 2 - 3 minutes between sets or super sets. Sleep 8 hours a night For recovery, and follow a high protein diet. Intensity techniques: add partial (strongest range) reps after completing as many traditional full range reps as possible, then try a controlled holding and lowering set, without resting, in between each series. &nbs p; & nbsp; &nbs p; NUTRITIONAL TIPS FOR MASSIVE ARMS Take 3 to 6 desiccated liver tablets and 3 to 6 amino acid tabs three times a day to increase protein levels in the body. Have a high protein, high calorie meal or protein/sugar drink immediately after training to raise protein levels and insulin levels in the blood. Protein and glucose uptake is elevated at this time. Additionally, testosterone and growth hormone levels increase because of intense exercise, creating an even more anabolic (muscle building) state. Adding 2-4 tablespoons of creatine and 100 mg. of DHEA per training day will create even more rapid muscle growth. &nbs p; & nbsp; &nbs p; LEG ROUTINE HANDOUT Choose one exercise from the list and do the recommended sets for that day. Train legs once every 5 to 8 days. Rest 3 to 5 minutes between sets for mass. Quadriceps: leg press (use one or two legs), squats, front squats, hacks, lunges, and leg extensions. Pick one exercise and do 7-10 sets of 12 to 6 reps. Hamstrings: any kind of leg curl, or stiff leg dead lift, or top end dead lift. Do 5-7 sets of 12 to 6 reps. Calf: standing, seated, donkey calf raise, toe press, one leg calf raise. Choose one and do 5-8 sets of 30 to 12 reps. Hang from a chinning bar and stretch after you have completed your training. Remember to stretch the low back, too. Intensity techniques: add partial (strongest range) reps after completing as many traditional full range reps as possible, then try a controlled holding and lowering set, without resting, in between each series. &nbs p; & nbsp; &nbs p; & nbsp; &nbs p; BASAL METABOLIC RATEBasal metabolic rate, or BMR, is the number of calories that are required to maintain a person's body weight based on average body composition. To calculate basal metabolic rate, use the formula below. BMR is 10 x weight, multiplied by the number equal to the client's activity level on this chart.
Consuming more calories increases weight and fewer calories causes weight loss. Protein and Carbohydrates are each 4 calories per gram. Fat is 9 calories per gram. Below is food grouping for a daily menu of 2000 calories. Each can be increased or reduced based on the client's goals. 60% of food intake from Carbohydrates is 1200 calories, or 300 grams. 30% of food intake from Protein is 600 calories, or 150 grams. 10% of food intake from Fat is 200 calories, or 22 grams. Exercise increases calorie requirements. The table below shows the approximate amount of calories required for a 150 pound person performing the activity listed for an hour.
&n bsp; &n bsp; ; EATING TO LOSE FAT HANDOUT Most realize poor weight loss results when regularly consuming pasta, cereal, milk and sugar while attempying to lose fat. Try the suggestions below and the menu choices mentioned. High protein, low carbohydrate meal replacement drinks are excellent meal substitutes, especially when you are on the go. Also use chicken or turkey breast sandwiches with mustard on reduced calorie bread. Limit bread intake to four slices per day, and don't eat carbohydrates before bed. If you are starving, eat egg whites or plain (albacore) tuna at night with vegetables. Here are the most frequent reasons that a dieter doesn't lose fat, as opposed to weight. Weight may not change much if you are gaining muscle mass while reducing food intake. Adding muscle will help you lose fat. 1. Menu is too high in calories from calorie dense foods like snack foods, pizza, desserts, pasta, bread, and dairy products. 2. Activity and exercise levels are too low, or non-existent. 3. Slow thyroid. Check by taking your temperature as soon as you wake up each morning. If your temperature is below 98.6 degrees for 7 days in a row, bring the results to the attention of your physician. He can run further tests. About one in two Americans has an under active thyroid. 4. Fewer than 20 grams of protein are consumed for breakfast. Protein regulates insulin levels. When a high sugar or carbohydrate meal is consumed for breakfast, insulin levels in the blood become elevated. In the presence of insulin, fat is stored for energy, not broken down. Hypoglycemia all day long is the result 5. Too much fat is consumed. Butter, salad dressing, fried foods. 6. Too much sugar is consumed. Did you know that juice manufacturers are allowed by the FDA to put sugar in juice and label it 'un-sweetened?' Because they feel that much of the sugar was leached out during processing. You eat too much sugar. Every American eats an average of 50 lb. per year. 7. The heaviest meal is eaten at night rather than at breakfast. Often people eat too much right before they go to bed, or worse, they eat midnight snacks. If you eat for the activity level that will follow the meal then you'll know not to eat a big meal before bed. All you're doing is sleeping and storing fat (energy). Try no food after 6:00 p.m. if your schedule allows. 8. Alcohol slows down the metabolism and is processed like sugar by the body. 9. Too few meals or calories are eaten per day. The body goes into a starvation mode, where it uses muscle for energy needs while conserving fat. Eat at least three staggered meals per day. Never skip a meal, unless it's at night. 10. Too many in between meal snacks are consumed. So there are the ten main reasons why people who want to lose weight (fat) don't. If each one of them is honestly addressed, the flab will go away. &nbs p; & nbsp; &nbs p; FOOD GROUP ANALYSIS PROTEIN: Steak, eggs, chicken, fish, turkey, milk, cheese, ham, any seafood, beef, or pork. These are what replace broken down muscle and organ proteins, and add a little (0.1% per training session) more back into the muscle than there was before exercise. CARBOHYDRATES: There are complex (slow to metabolize) and simple kinds, or high and low glycemic index carbs: bread, oats, rice, barley, rye, all vegetables, apples, potatoes, yams are all examples of low glycemic (good) complex carbs. However, people trying to lose weight don't get good results with bread or dairy products. DON'T EAT: Candy, cookies, sugar, cake beer, liqueur, wine are of the simple, high glycemic variety, and should be limited because of the effects they have on insulin production and fluctuating energy levels. Insulin also interferes with fat loss and growth hormone (GH) production. GH is a fat burning hormone. INCLUDE LOW GLYCEMIC INDEX CARBS: Whole grain rye bread, yogurt, apples, oranges, peaches, plums, pears, grapefruit, oatmeal, whole wheat bread, pasta, baked beans, peas, kidney beans, lima beans, sweet potatoes, yams, soy beans and potatoes. NO MORE FATS: Greasy foods, hamburgers, cheese, red meat, bacon, ham, pork, oils, butter, egg yolks, mayonnaise, cooking oils, whole milk, ice cream, pizza, salad dressing, cream sauces, doughnuts, potato chips, chicken wings, nuts of all kinds, peanut butter. ELIMINATE SUGAR: White table sugar or refined sugar is more dangerous than any other FDA approved food additive on the market. It warrants a special warning because of its negative effect on fat loss and heart disease. Sucrose (refined sugar) is an ingredient in almost every processed food you purchase. Here is why you should avoid sugar: hypoglycemia is a condition where the blood sugar drops below the normal level because of sugar consumption. The pancreas shoots insulin into the blood stream, the hormone responsible for dealing with excess blood sugar and as little as 20 minutes your blood sugar and energy level drop to lower than pre-meal levels. The insulin continues to scavenge glucose until your liver is forced to push its stored glycogen out in a vain attempt to maintain normal blood sugar levels. This begins a crash cycle that causes a craving for more sugar. A previously mentioned way to counter this is by eating 20 grams of protein for breakfast and by avoiding sugar in coffee. &nbs p; SAMPLE WEIGHT LOSS MENU HANDOUT BREAKFAST: 5-10 egg white or egg beaters veggie omelet, and rice cakes or low cal toast or English muffin plain, grapefruit juice, coffee black, and a multiple-vitamin/mineral. LUNCH: 6-8 oz. Broiled fish, or skinless chicken or turkey breast, salad or vegetable dish, dry baked potato or yam, or rice. A small helping of melon or strawberries for dessert. SUPPER: Similar to lunch. SNACKS: Rice cakes or popcorn, no butter. Meal substitutes are 8-10oz. of non-fat cottage cheese. Calories are approximately 1500 and carbohydrate intake is about 150g. Protein is about 150g. This menu works if it is followed. Drink at least a gallon of water per day. &nbs p; & nbsp; &nbs p; & nbsp; LAST DITCH WEIGHT LOSS EFFORT When one of your client's is unwilling to follow a diet or their lifestyle does not allow them to pay attention to diet, they're just going to have to skip breakfast until they reach their weight loss goals. Yes, it goes against everything you've read so far, but over the course of several months, eliminating breakfast may cause calorie intake to drop by ¼ or more each day. That kind of change in food intake adds up quickly. A lot of people will be able to have a cup of black coffee for breakfast and eat nothing until noon without any problem. As long as they don't try to make up for the reduction in food intake with increased consumption later in the day, this system can't fail. Use it only as a last resort &nbs p; & nbsp; &nbs p; & nbsp; FAT LOSS TIPS HANDOUTIndividuals go on and off diets all the time. Losing weight temporarily and then gaining the weight back once off the diet is referred to as yo-yo dieting. The key to losing weight and keeping it off is to incorporate healthy eating habits into one's life. 'Diet' usually conjures up feelings of deprivation, which is why diets are difficult to hold maintain. Some fad diets are too low in calories. A menu too restrictive in calories can have adverse effects. The body will go into a starvation mode, which causes the internal systems to slow down. Metabolism slows to a pace that will conserve energy. Muscle loss tends to occur as the body cannibalizes its own muscle, which is protein, for energy. By making a few minor adjustments in one's daily eating pattern, changes in physical appearance, as well as overall health, will result without taking drastic measures. One diet does not fit all. A person's size, metabolism, lifestyle, and goals will determine the proper nutrients required for providing adequate energy. A sedentary person will require a different eating pattern than a long-distance runner. A runner needs plenty of carbohydrates for sustained energy. A body builder needs extra protein for building muscle and fewer carbohydrates when he or she wants to get lean and defined. Some basic knowledge of nutrition can help one to make the correct choices to achieve personal goals. Carbohydrates are necessary in the diet for proper brain, heart, muscle, and vital organ functions. There are three classifications of carbohydrates: monosaccharides, disaccharides, and polysaccharides. These are glucose, table sugar or sucrose, and complex carbohydrates (starches), respectively. Carbohydrates are converted to glucose in the body. The brain is a voracious glucose consumer. A problem occurs when the carbohydrates consumed are more than enough for immediate energy. The excess is stored as fat. Proteins are the 'building block' of the body. Protein is broken down by the digestive system into amino acids which are used for building cells. Another category of nutrients is fat. Fats act as a secondary source of energy after carbohydrates. Excess calories are stored in the body as fat. This can cause high blood pressure, heart disease, cancer, and other problems. Some fat is necessary to maintain healthy skin and hair, but fat intake must be kept at a reasonable level. Although nutritional requirements will vary based on one's activity levels, here are a few guidelines towards becoming physically fit. Exercise three to five times a week for thirty to forty minutes, eat five to six smaller meals a day, limit fat intake to 10 to 20% of total calorie intake, drink plenty of water, eat complex carbohydrates, and limit simple sugars. Proper nutrition can prevent various health problems. Cholesterol levels tend to be lower in individuals who exercise regularly and eat low amounts of saturated fats. Those with tendencies towards high cholesterol levels should avoid saturated fats that are found in animal products. Regular exercise can prevent, as well as reduce, high blood pressure. Heart and lungs are also beneficiaries of regulated physical exertion. By adding exercise that includes a muscle building program, one's body will actually burn more calories even while sitting still. Muscles require more calories to maintain; therefore, more calories are burned. Avoid fad diets and develop healthy habits like exercise! First, let's make a list of things that you do in your every day routine from the time you get up, until the time you go to bed. And for those of you who get up for a midnight snack, add that to the list. Write down weather or not you eat breakfast, what you generally have, and if it changes on weekends. Do that for your whole day. Note if you eat donuts at work, or snack on cookies and milk during coffee breaks. Once you've committed it to paper, you can start to see where the problems are with bad habits that are causing you to eat poorly during the day. The key to changing is becoming aware of what you need to change. So lets take a look at what you need to change. Here is an example list and remedies: 7am: No breakfast. 10am: Coffee break with 1-2 donuts, coffee with cream and sugar. Noon: Lunch at the office cafeteria, usually a cheeseburger, or spaghetti, pint of milk, cake or pie for dessert. 2pm: Coffee with cream and sugar, cookies or left over donut 5pm: Dinner, could be pizza, chicken wings, or hot dogs & hamburgers, or leftovers. Ice cream for dessert. 8pm: Beer and buttered popcorn or potato chips. 10pm: Slice of cake or pie. Now, lets look at this pattern, which actually represents the average American menu. First, by skipping breakfast and then eating a high sugar meal at morning break, the body started to slow down the metabolism. But by consuming all that sugar, the blood insulin levels skyrocketed, and remained high, driving the sugar into storage areas of the body. Then you got an energy surge, followed by lethargy. Lunch was high in fat and sugar, again giving a temporary energy surge, followed by a slump and drowsiness. The afternoon break gave another slight boost in energy, but lethargy set in and the rest of the night was spent soaking up calories in front of the tube, virtually inactive. That cycle assures no energy and plenty of fat storage. This is called unconscious or programmed eating. It comes from being wisely denied desserts and sweets as a child, and finding out that as an adult you can consume anything as much and as often as you want. It is what is called automatic behavior. So reprogramming yourself to consume certain foods or less food has got to become as ingrained and unconscious as your present behavior. You have got to attack the problem from an unconscious perspective, and re-program yourself to enjoy healthy, energizing foods. The way to reprogram yourself is to consciously eat less and select low calorie, low fat and sugar free foods for at least two months. At the end of two months, the new eating pattern should stick. You will also have seen a great improvement in the way you look and feel, which will reinforce the positive changes you have made. It will be easy to maintain your new menu. &n bsp; ; ; &n bsp; ; MASS DIET HANDOUT To build mass you need to eat at least 1 gram of protein per - pound of desired body weight, per - day. If you want to weigh 200, then you have to eat 200 grams of protein each day. Let's see what kind of menu would deliver the 200 figure. First, some rules. Eat once every three to three-and-a-half hours. It takes that long for the last meal to move out of the stomach. If you eat too soon, the food that you've already eaten will stop digesting, and the whole thing starts all over again. Food will actually remain in the intestines undigested for as long as two days! Then what good is it? 7:00 AM: 12 egg whites (50 g. prot.), 4 slices of toast, large orange juice, multi-vitamin/mineral tab, 3 liver tabs, 3 amino tabs, digestive enzyme. 10:00 AM: Snack: 8-10 oz. cottage cheese or a protein drink. 3 liver and 3 amino's. If this meal is eaten before training, add a banana. Provides about 30-g. protein. 1:00 PM: 8 oz. chicken or steak, 2 baked potatoes or 1 cup pasta, salad or steamed vegetables, 3 liver, 3 amino's, enzymes. Provides about 50-g. protein. 4:00 PM: Snack: same as earlier. 7:00 PM: Supper: Same boring meal as lunch. 10:00 PM: 5 egg whites. This menu allows about 200 grams of protein, about 40 grams of fat, and about 350 grams of carbohydrate. Total calories are approvimately 3000. If you can be this meticulous about eating, then you will reap the rewards of quickly enhanced muscle mass. Use creatine and DHEA every training day. Don't let yourself get hungry during the day, and modify the schedule based on your daily routine. Eat every three hours, except when sleeping. &nbs p; & nbsp; &nbs p; MASS SUPPLEMENT STACK HANDOUT 1. Creatine, load 5 grams 4 times per day for 5 days, then drop to twice a day. This can produce gains of 5 pounds of muscle in 3 days! 2. DHEA, 100 mg. 3 times per day, including one tab 1/2 hour before training, one before breakfast, and one at night. Elevates testosterone levels in the body by 100. 3. Tribulus, try 100 mg. twice daily to boost testosterone levels. 4. Hydroxycut, one or two tablets before each meal for maximum definition. It has been banned in Canada, probably because it works. 5. Whey protein powder or Lean Gainer, use one or two scoops 3 times per day between meals for best results. 6. Multivtamin/mineral pack, take one packet daily for good health. Everyone should be taking a multi-vitamin/mineral anti-oxidant supplement, especially hard training athletes. 7. Desiccated Liver tablets, take 5-10 tabs 1 hour before training for endurance. Before steroids, athletes used liver tabs to get big. They still work. Of course, follow a high protein diet of about 1 gram of protein per pound of desired body weight to gain muscle, and reduce the carbs to 150 - 200 grams per day to cut body fat levels. Anyone who follows this program should be able to pack on 10 pounds of muscle in 2 to 4 weeks, and lose 5 pounds of fat at the same time. &nbs p; & nbsp; &nbs p; & nbsp; GOAL SETTING HANDOUT Goals are power. They're like a map. With them, you know exactly where you're going. Without goals, you will be tossed around by events like a leaf blown by the wind. You can let events control you, or you can start to control events this moment, by writing down your goals. Make a commitment to do something right now to take charge of your destiny. Take action this minute by writing down your goals and following through! Old actions and behaviors I want to replace (example: procrastination, pessimism, and negativity):
If I keep doing what I'm doing now, where will I be in one year?
In five years?
In ten years?
New, positive goals (think BIG). Think about: career; relationships; finances; environment; contribution; lifestyle; education; health.
If I change one thing in a positive way now, where will I be in one year?
In five years?
In ten year &nbs p; & nbsp; &nbs p; | ||||||||||||||||||||||||||||
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PROGRAMING WEIGHT OFF HANDOUT
There are always reasons that people have put on weight, and reasons to lose it. Weight problems are behavior related and must be solved through automatic sub-conscious changes, along with some education about foods and their effects on body fat levels. Sometimes, weight sneaks up on you, and one spring day, you realize that you're too chubby. It went on without any effort on your part, but you did something on a consistent basis in order to gain the weight. It felt good to put on the weight, now through programming, it will feel even better to drop it. Get to the point in your life where something absolutely must change and you must change it, and you can change it. Get leverage. Maybe you've been overweight all your life and now you are going to change all that. Perhaps your Doctor told you to lose some weight, without telling you how to lose it. Whatever the reason, once you've made the decision, how do you find the motivation to follow through? In my experience, it comes down to the habitual behavior that you follow each day, or your routine. If you try to change only one thing, eating style, you will not be successful in the long run. If your morning starts with you eating a bowl of Honeycombs, then that's the first thing you must alter. If it starts with no breakfast, then its time to add a healthy meal instead. By looking at what it is you do in your daily routine, you can analyze what to change. Dieting is really about altering those daily behaviors that have brought to the brink of frustration. By moving toward new habits that reinforce your new lifestyle changes, you will achieve your goals. It is also about gearing up for an intense offensive for at least eight weeks in order to put the plan into permanent effect. So step by step, you will alter the way you use food and situations that cause you to eat, and substitute new, uplifting habits that allow you to become the person you really want to be. By doing these things you may not be happy forever, but you'll be happy about the way you look, and comfortable with whom you are. &n bsp; ; &n bsp; ; &n bsp; TRAINING PROBLEMS Occasionally you will have individuals that don't seem to be responding well to the training protocol previously described to meet their goals. You may have tried everything. If it is a woman who wants to lose weight and you have used the high volume approach and cardio, first check her diet. She's either cheating or pregnant! If everything looks OK, cut down the reps and use a slow continuous tension system or step up the cadence of the reps. This change may be enough to shock her body into responding again. Add a little more cardio to the routine as well. If she has been using the bike, put her on the treadmill and vice-versa. Move the routine around and try anything until you get her some results! That's why she hired you in the first place. If a trainee wants to add mass, but is not making progress, again check protein levels. The lack of results is almost always related to diet, rather than training, whenever someone fails to respond. Stress how important diet is to each client and make sure they follow through every day with their eating. &nbs p; & nbsp; &nbs p; & nbsp; SPECIAL CHALLENGES If a client has been in a wheelchair or is otherwise limited in his or her capacity to exercise, you will have a special challenge requiring an innovative approach to his or her training. The individual may not be able to grasp a bar or have access to equipment. They usually have limited range of motion on exercise movements. Your best bet is to use your hands as resistance on their limbs by employing a variety of techniques, including isometrics. Get their permission first before you start pushing and pulling on them all over. Don't work them too hard the first few sessions. Try to make them feel comfortable with you and the movements. Experiment with high reps, partial range training, low reps, and apply resistance anywhere you can. Mimic nautilus machine pullovers, curls, side dumbbell raises, rowing, bench presses, shoulder presses, hammer curls, flyes, and shoulder shrugs, as if you were the machine. You'll be surprised at how much you can do. There is a line of motorized exercise equipment that moves the arms and legs through different exercises automatically. Individuals who use this equipment actually lose weight even though they are not exerting any force. Even a non-responsive leg will improve in muscle tone if it is pumped rhythmically by an outside force. You can move a person's legs manually to mimic leg extensions or leg presses. This low level of stimulation will actually build muscle tone even though there may be no feeling in the legs. Manipulation training works especially well if a short range of motion limits a limb. Stretching and (gradually increasing) range of motion drills will bring about dramatic increases in his/her ability to perform every day movements with relative ease. Six months of strength training usually will cause strength to triple, and movement to skyrocket. Increased muscle mass, fat loss in overweight people and weight gain in thin people will be the result. &n bsp; ; &n bsp; ; AEROBICS An aerobic component of training can be accomplished by stepping up the pace at which one-weight trains. Studies have shown that fat burning is increased for up to eight hours after high resistance training with weights. There is no residual fat loss effect with low intensity aerobics, employing a piece of cardio equipment like a treadmill. But the calories burned during the activity help weight loss over the long run. The goal for heart fitness is to keep the heart rate at about 70% of your maximum heart rate for 20 minutes at least 3 times a week. The formula for figuring out your maximum heart rate is 220 minus your age. If you are 20 years old, then your maximum heart rate is 200 beats per minute. 70% of 200 is 140, so 140 beats per minute is your training zone. Never take the pulse by pressing on the neck, always use the wrist. You may dislodge a piece of fat and cause a stroke when using the neck as a pulse point. Some trainees may not be able to do much more than walk on the treadmill. In that case, just stand next to them and provide some lighthearted chat. You will keep them entertained and provide the best pace for cardio-vascular fitness and weight loss. If they can hold a conversation without becoming breathless, then they are generally training at the right pace. The elliptical machines are the next step in cardio equipment. They replace the knee damaging, anaerobic (using sugar for energy instead of fat) Stairmasters, and provide a great aerobic workout. If you have access to one, incorporate it into your client's training. The best way for them to stay fresh is to rotate the treadmill, stationary bike, and elliptical trainer. They can use a different unit every day to avoid boredom. Running is hard on the joints and lower back. Try to discourage that activity. Walking at a fast pace up an incline is much more effective, especially when the goal is weight loss and training longevity. Is your client
using the treadmill or stationary bike to lose weight or to gain
cardiovascular endurance? When the heart rate goes too high during cardio
training, the body starts to use greater amounts of stored glycogen for muscular
contraction energy. A fast walking pace is about right for fat burning and good
cardio benefits. If someone is training for foot races, then they'll have to
train at a running pace. That pace uses mainly sugar for energy. &nbs p; & nbsp; &nb sp; FIRST DAY TRAINING NEW CLIENTS Once you have had the client fill out the health questionnaire, waiver, personal training assessment form and Ten Commandments of Personal Training handout, it's time to train them. Where do you begin? First of all, the diets and routines above are designed to be handouts you can give to your clients. Make sure you load them up with plenty of paper so it will project an image of professionalism, even if they never look at it again. Some trainer certification programs advocate fitness tests, but the physical activity questionnaire negates the need for a standardized fitness test, if answered honestly. The client's fitness test should be his or her actual first workout as your client. You'll know exactly where you need to go with that person's training and how much they can stand if you just pay close attention to their response to the initial training session. Remember to start out with one set of each exercise with an extremely light weight. The session should last no more than 15-20 minutes. Have them perform only ten reps per set of each exercise, even if they can do more. They have the rest of their lives to lift a thousand pounds if they wish to, but let them know that you both need to know their training level today so that you can establish a proper training program for them. Observe their physiology during the initial session and continually ask for their feedback about how they feel. Ask if they are dizzy, short of breath, etc., especially if they are seniors or severely overweight. You don't want someone to turn pasty, gray or to pass out, which can easily happen to an unconditioned individual. Better to err on the side of cautionA pound is equivalent to 3500 calories. To over simplify, if you want to lose one pound per week, reduce your caloric consumption by 3500 calories per week. Consuming less than 1500 calories per day on a regular basis reduces the basal metabolic rate. When the metabolic rate is reduced, fewer calories can be consumed. Excess calories will be stored as fat. This is why it's important to combine exercise with diet in order to affect weight loss. The added activity and muscle mass will cause the body to use more calories. &n bsp; ; &n bsp; ; &nbs
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GET YOUR FIRST CLIENTS TODAY! By taking action and writing down the
names and numbers of twenty people you know you could have your
first clients signed up today. The key is to call each person on
your list and inform them that you are a certified personal trainer
now and that you are accepting new clients. Some of these people may
have even been seeking a trainer, but didn’t know how to find
one. CONTACT LIST 1. NAME_____________________________
PHONE____________________________________ 2. NAME_____________________________
PHONE____________________________________ 3. NAME_____________________________
PHONE____________________________________ 4. NAME_____________________________
PHONE____________________________________ 5. NAME_____________________________
PHONE____________________________________ 6. NAME_____________________________
PHONE____________________________________ 7. NAME_____________________________
PHONE____________________________________ 8. NAME_____________________________
PHONE____________________________________ 9. NAME_____________________________
PHONE____________________________________ 10. NAME____________________________
PHONE____________________________________ 11. NAME____________________________
PHONE____________________________________ 12. NAME____________________________
PHONE____________________________________ 13. NAME____________________________
PHONE____________________________________ 14. NAME____________________________
PHONE____________________________________ 15. NAME____________________________
PHONE____________________________________ 16. NAME____________________________
PHONE____________________________________ 17. NAME____________________________
PHONE____________________________________ 18. NAME____________________________
PHONE____________________________________ 19. NAME____________________________
PHONE____________________________________ 20. NAME____________________________
PHONE____________________________________ CLIENT ENROLLMENT FORM Your Company Name Your Company Street Town, State and Zip Your Phone Number Your e-mail address Personal Training Enrollment
Form Today’s Date: _____/_____/_____ Start Date:
_____/_____/_____ Time ______________________ Training
Location____________________________________________________________
_________ Amount $ USD Payment Method: Check____ Money
Order_____Credit Card______ Credit Card Information (if Payment Method is Credit Card)
Accepted Cards: Visa Mastercard Amex Discover Number_______________________________________________ Exp.
Date_______________________ Customer Billing Information (as it appears on
credit card) First Name
_________________________________________ Last Name _________________________________________ City _________________________________________ State/Province ______________________________________ Zip Code _________________________________________ Country _________________________________________ Phone _________________________________________ E-Mail _________________________________________ Student name and full mailing address (if different) First Name _________________________________________ Last Name _________________________________________ Address _________________________________________ Note: There is a 24 hour cancellation policy. If student
cancels 24 hour or more before the class date, the student will not
be billed for the missed session. If student cancels less than 24
hours before the class date, the full fee will be charged. ENROLLED CLIENT CONTACT LIST CLIENT NAME PAYMENT
AMOUNT & DATE
ADDRESS, PHONE, E-MAIL 1.____________________________________________________________
2._____________________________________________________
_______________________________ 3.________________________________________________________
____________________________ 4.________________________________________________________
____________________________ 5.________________________________________________________
____________________________ 6.________________________________________________________
____________________________ 7.________________________________________________________
____________________________ 8.________________________________________________________
____________________________ 9.________________________________________________________
____________________________ 10.___________________________________________________
________________________________ 11._______________________________________________________
____________________________ 12.___________________________________________________________
________________________ 13._______________________________________________________
____________________________ 14._______________________________________________________
____________________________ 15._______________________________________________________
____________________________ 16._______________________________________________________
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____________________________ PT Telemarketing Script After the second or third training session with a new client
(while they’re still enthused about training), ask if you can use
them as a referral. Call all their neighbors and let them know that
you train their neighbor down the street (let the prospects know
your client’s name and house number). All you’re trying to do over
the phone is get a face to face appointment so that you can close
them. Don’t try to close them over the phone. See the phone
telemarketing script below. This system is a powerful business
generator when implemented as written. This telemarketing phone script for works well when used as a
tool for generating face to face appointments. It’s also great for
informing old clients about your new specials. Keep in mind that a
phone call is always an interruption. Smile while you talk, it comes
across on the phone. Keep the conversation short and to the
point. Salesperson: "Hi, is Joe there?" Customer: "This is Joe." Salesperson: "Joe Shmoe?" You’ve now used their name twice -
people’s names are important to them. Customer: "Yes" Salesperson: "How are you today?" (Gives you an idea of their
availability.) You: "This is (Name) from (company or business name). "Have you
heard of us?" Customer: "Yes, " or "No." Make a big, exciting positive statement about your company or
special no matter what their answer. You: "Who we are is (company or personal trainer) and what we do
is (positive statement), and what that means to you is (you’ll save
money - get great results - lose weight for vacation - say anything
that motivates them to invite you over)." Ask permission to ask them a question: You: Can I ask you a question? They will always say "Yes." Is (saving money - getting in shape - losing weight) something
that would be important to you? They will tell you if it is
important or not. If none of your pitches is important to them ask
them, " What is most important to you in a personal trainer or
fitness routine?" They will tell you. If they say, "convenience," reinforce how convenient your
scheduling system is. If they say, flexibility," key in on how you
can accommodate any schedule. If they say "privacy," tell them how
private your facility is. Once they have told you what is most important to them let them
know that their choice is a major benefit of your service. Give them appointment options by saying, "Is Wednesday at three
or Saturday at noon better for me to stop by? Then listen for their
response. They will give you an alternate time or hang up. If you
can get them to commit to an appointment, you have won the battle.
The hardest part of getting clients is having them actually meet
you. The action you are trying to get the person to take is to set up
an appointment to hear you outline all the benefits of your service.
You must then employ the sales techniques below to close the
client. You must constantly test close during your meeting
with a client. A test close is an opinion-asking question that
provides options like, "In your opinion, would a three month or
yearly training membership work better for you if you were going to
join today?" A closing question is a decision making question
like, "Are you joining for six or twelve months?" Or, "Are you
paying by credit card or cash?" They may be ready to sign up. Sign
them up and work out the details later. You must frequently use the key words "or" or
"because," because those words induce a sales mentality in
the customer. Studies have shown that these words can induce a low-
level trance in the American consumer, making him or her more
receptive to your sales presentation. A sales person needs to develop a pattern of answers that almost
force the individual into purchasing a membership. Getting the
customer to commit to a series of minor actions will make them feel
compelled to sign up at the end. Avoid yes or no closing questions.
When you meet the potential client say hello in a friendly voice
and use a test closing question: "Hi, I’m (name), thanks for
inviting me over." "Are you ready to enroll in our three-month or
yearly training package special today?" If the customer says yes, have them fill out the paper work and
decide on the type of training plan. Set the schedule after they
sign up. Many are ready to join without any sales pitch. If the customer says, "I just want some information." Start your
sales script. Always use the exact script language. Get them talking by asking, "How did you hear about our salon
(unless they were a prospect you telemarketed)?" Ask them the question: What’s most important to you in a personal
training salon? Listen for their response. If they say, "convenience," reinforce how convenient your
scheduling system is. If they say, flexibility," key in on how you
can accommodate any schedule. If they say "privacy," tell them how
private your facility is. You answer: Then you’ve come to the right place. The benefits to
you are (always be selling the great benefits, never logical reasons
for training) that we have the (most private – most convenient –
most flexible scheduling – whatever they say, state it back to them
as a positive benefit). If they have come to your salon, show them around and have them
actually try each piece of equipment. Hand them a bottle of water as
you start the tour. It will induce the reciprocation process. Since
you have given them something of value, they will feel compelled to
reciprocate by purchasing a personal training package. Walk them to
the showcase equipment while pointing out the benefits of your
service over other available options. Escort them to a quiet area or office dedicated to closing sales.
All paperwork should be on a clipboard ready for signing. The salon floor should be uncluttered, bright and exciting with
popular, not annoying or blaring music. Overcoming Objections There are many methods for overcoming objections. Use the
following list in this order until all their objections are
overcome. The first method is to ignore the objection. If they say "That
price is too high", ignore it and continue the presentation. You can dismiss it quickly by saying, "Why don’t we go over your
special discount in a minute." You can also reflect their objection back to them by restating
their objection as a question, "Too high?’’ That will prompt them to
give you more information about their objection. Finish by asking,
"Is there any other reason not mentioned here why you wouldn’t get
started today?" When they tell you their objection, use the system
for overcoming objections in this order for each of the new
objections. If the client says, "Well, I’ll have to check with my
wife/husband," ask them, "What would they say if they were here
now?" Then get on with the paperwork. The third option is to overcome the objection by saying something
like, "The price is 25% or more less than average training rates in
this city." A final resort if you are losing the sale (which only works if
you have developed good rapport) is to say, "I’ll have to check the
health questionnaire and see you can qualify." It puts them on the
defensive and makes them let you know that they are qualified. When filling out the paperwork and contracts, always ask the
questions and fill in the answers yourself. When it comes time to
sign contracts, never use the word "sign," instruct new clients to
"just write your name by the X’s." When everything is completed, congratulate them for making a wise
choice and talk about how they have taken the first step toward
meeting their future fitness goals. Projecting the enjoyment they
will get from having a personal trainer into the future will help
overcome any buyer’s remorse. SUMMARY Now it's time to start or advance your training career. You can go into business yourself as an independent trainer, which is very lucrative, or go part time at a gym to get your feet wet. I tell all my trainers to put an ad in the local pennysaver and tell all your friends about your training business. Your first client will probably be someone you know. Charge that individual $25 per session and get them to commit to three thirty minute training sessions a week. Ask for referrals. If you are seeking a trainer's position at a local gym it always helps if you know someone who works at the location you're applying to. If they say they don't need anyone right now, be persistent. The squeaky wheel gets the grease. As stated already, the most profitable system is for a trainer to work in a health club and at client's homes. There are people who don't know how to get a trainer but want one to come to their house. That market segment is being underserved by the personal training industry. Here are some pointers for landing a position if you
decide to apply at a local gym. If you can work at a club as a contractor you'll
do much better than if they hire you direct as an employee and have more
autonomy over your business. You won't have to try and sell the gym's
supplements to those you train, either. Most clubs hire only part timers for
about $10 an hour, while the average training fee they charge is $25-$35 per
session. They have members who refer their friends who are trainers to them all
day long, so the openings may not be what you would expect. The competition is
strong, but don't let yourself get discouraged. Counseling the client on proper diet and nutrition principals is very simple. When trying to build muscle and lose body fat, you must consume more protein and fewer fats and carbohydrates. You now have many excellent handouts that you may give your clients explaining nutrition and losing weight. For those clients wishing to add muscle mass or bulk, the exercises employed are often the same as for weight loss, but the execution is different. Weight loss routines are high volume, low intensity, and mass routines are high intensity, low to medium volume with progressively heavier weights. You now have routine and diet handouts to give clients that will produce results for anyone, and they are flexible enough to meet special needs that trainees may have. You are going to be able to make positive, life changing improvements in your client's lives. There is nothing so rewarding as seeing someone lose eighty pounds because of the help you have provided. Just use common sense. Don't put yourself into a compromising situation by promising more than you can deliver. Make the client realize that he or she is the person responsible for the results, and you are only there to coach and help them. &n bsp; ; &n bsp; ; &n bsp; AMFPT PT FINAL EXAM Each Essay answer must be at least 300 words or more in length. Don't
rush through the exam or skimp on your essay answers because there is a $25 retest fee if you fail.
This is an open book test so you should miss no more than one or two multiple-choice questions.
Most people who don't pass fail because their essay answers are too short or don't fully
answer the questions asked. Duplicate or copied exams mean automatic failure. By submitting your
exam you attest that you are submitting your own work under penalty of perjury. Copy and paste the
questions into an e-mail or word file and e-mail them to exams@amfpt.com and amfpt@aol.com .
NAME FULL MAILING ADDRESS
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Place an "x" next to the correct answer. 1. What should you have each client do before starting
training? 1. Fill out a health questionnaire 2. Fill out a personal training questionnaire 3. Sign the Ten Commandments of Personal Training 4. All of the above 2. To set up your
business, you need to get what at the county clerk's office: 1. BBA 2. DAD 3. DBA 4. FDA 3. The V-shaped
muscles of the back are: 1. Pectorals major and minor 2. Quadriceps 3. Latisimus Dorsi 4. Biceps 4. The chest muscles are the: 1. Triceps 2. Teres major and minor 3. Rhomboids 4. Pectorals major and minor 5. The
deltoids: 1. Raise the arm 2. Bring the arm down into the side 3. Curl the forearm up 4. Draw the rib cage to the hips 6. To stand on
tiptoe, one employs: 1. quadriceps 2. hamstring 3. gastrocnemeus 4. glutes 7. Muscles always
________ to cause motion: 1. Push on levers 2. Pull on levers 3. Bend 4. Straighten 8. What are the three
basic muscle fiber types? 1. Fast, medium, slow 2. Super, supercilious, noncilius 3. Cornea, patella fumorate 4. Sharp, medium, dull 9. A weight loss
routine should be: 1. High intensity 2. Low volume 3. High volume 4. None of the above 10. High volume training
increase the number and size of: 1. ATP 2. Mitochondria 3. Glucose 4. Insulin 11. The stationary bike,
elliptical trainer and treadmill are better choices than the stair climber is
because they are: 1. High intensity 2. Low intensity 3. Automatic 4. Manual 12. Clients want to be
_________during a training session. 1. abused 2. badmouthed 3. listened to 4. cursed at 13. A trainer should find
out the client's ____________history before training him or her. 1. health 2. driving 3. address 4. work 14. Fast twitch muscles are
trained with ________weight. 1. heavy 2. light 3. Both of the above 4. None of the above 15. Volume, when applied to
training, means___________. 1. amount 2. size 3. sound 4. loudness 16. For losing fat, which
is the best method? 1. Diet 2. Diet and exercise 3. Exercise 4. Cardio 17. The best response to
training comes from: 1. Using the same exercises all the time 2. Using different exercises every workout 3. Using only machines 4. Using only free weights 18. When taking someone's
pulse, you should never use the_______. 1. wrist 2. neck 3. chest 4. stethoscope 19. Sugar causes a rise in
blood_____________. 1. alcohol 2. hormones 3. enzymes 4. insulin 20. To build muscle, clients should eat more ___________. 1. protein 2. carbohydrates 3. fats 4. H20 21. Before touching a client, a trainer must get ___________. 1. A lawyer 2. their phone number 3. permission 4. help 22. A personal trainer must never ___________. 1. help a client 2. ask for referrals 3. discuss steroids with clients 4. schedule appointments 23. A personal trainer is a ___________. 1. fitness technician 2. emergency medical technicianr 3. nurse 4. medical doctor ESSAY QUESTIONS For EACH QUESTION write at least a 300 word or longer answer BASED ON THE PT
MANUAL READING MATERIAL outlining the routines, sets, exercises and schedule you would
recommend for the client. You must use your own words. Assume each client is in good health. Exam
answers may be e-mailed to exams@amfpt.com and amfpt@aol.com. DO NOT COPY SECTIONS OF THE PT MANUAL
INTO YOUR ANSWERS BECAUSE IT IS AN AUTOMATIC FAILURE. Format your routines like this model: MONDAY - BACK & CHEST Bench Press 3 sets of 8 reps Pulldowns 3 sets of 8 reps TUESDAY - LEGS Leg Extension 3 sets of 8 reps Etc. Format your diets like this model like this model: Breakfast - 7am Lunch - 12 noon Dinner - 5pm Supplements - Explanations can be formatted like this: I recommend this routine for weight loss because… 1. Design a routine for a forty-year-old woman who wants to lose 20 pounds of fat without
"getting too big." What will you do to help her lose the weight? Include routines,
exercises, sets, reps, and diet and supplements you recommend. How many days per week should she
train? What days of the week should she train?
Explain your reasons for making these recommendations. Note that you cannot include a low
rep bodybuilding-split routine as you answer. (300 words)
2. Design a routine for a twenty-year-old man who wants to gain weight and build muscle.
Include routines, exercises, sets, reps, and diet and supplements you recommend. How many
days per week should he train? What days of the week should he train? Explain your
reasons for making these recommendations. (300 words) 3. Design a routine for a thirty-year-old man who wants to tone up. Include routines,
exercises, sets, reps, and diet and supplements you recommend. How many days each week should he
train? Explain your reasons for making these recommendations. Note that you cannot
include a bodybuilding-split routine as you answer. (300 words) E-mail or mail finished exam along with name, address,
and e-mail address to: American Muscle & Fitness 102 Benedict Road Pittsford, NY 14534 |
