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LWBK336-FM_i-xvi.qxd 21/07/2009 02:10 PM Page i Aptara ACSM’s Resources for the Personal Trainer THIRD EDITION LWBK336-FM_i-xvi.qxd 21/07/2009 02:10 PM Page ii Aptara ■ SENIOR EDITOR Walter R. Thompson, PhD, FACSM Regents Professor Department of Kinesiology and Health (College of Education) Division of Nutrition (School of Health Professions, College of Health and Human Sciences) Georgia State University Atlanta, Georgia ■ ASSOCIATE EDITORS Barbara A. Bushman, PhD, FACSM Professor Department of Health, Physical Education and Recreation Missouri State University Springfield, Missouri Julie Desch, MD Founder New Day Wellness Palo Alto, California Len Kravitz, PhD Associate Professor and Coordinator of Exercise Science Department of Health, Exercise and Sports Sciences University of New Mexico Albuquerque, New Mexico LWBK336-FM_i-xvi.qxd 21/07/2009 02:10 PM Page iii Aptara ACSM’s Resources for the Personal Trainer THIRD EDITION LWBK336-FM_i-xvi.qxd 21/07/2009 02:10 PM Page iv Aptara Acquisitions Editor: Emily Lupash Product Manager: Andrea M. Klingler Marketing Manager: Christen Murphy Designer: Holly McLaughlin Compositor: Aptara, Inc. Third Edition Copyright © 2010 Lippincott Williams & Wilkins, a Wolters Kluwer business 351 West Camden Street 530 Walnut Street Baltimore, MD 21201 Philadelphia, PA 19106 Printed in China All rights reserved.This book is protected by copyright. No part of this book may be reproduced or transmitted in any form or by any means, including as photocopies or scanned-in or other electronic copies, or utilized by any information storage and retrieval system without written permission from the copyright owner, except for brief quotations embod- ied in critical articles and reviews. Materials appearing in this book prepared by individuals as part of their official duties as U.S. government employees are not covered by the above-mentioned copyright.To request permission, please contact Lippincott Williams & Wilkins at 530 Walnut Street, Philadelphia, PA 19106, via email at LWBK336-FM_i-xvi.qxd 21/07/2009 02:10 PM Page v Aptara Contributors Laura Alderman, MEd Julie J. Downing, PhD, FACSM MeritCare Medical Center Central Oregon Community College Fargo, North Dakota Bend, Oregon William R. Barfield, PhD, FACSM Heidi Duskey, MA College of Charleston & Medical University of South Zest! Coaching Carolina Medford, Massachusetts Charleston, South Carolina Gregory B. Dwyer, PhD, FACSM Dan Benardot, PhD, DHC, RD, FACSM East Stroudsburg University of Pennsylvania Georgia State University East Stroudsburg, Pennsylvania Atlanta, Georgia Rebecca Ellis, PhD Christopher Berger, PhD Georgia State University University of Kentucky Atlanta, Georgia Lexington, Kentucky Maren S. Fragala, MS Barbara A. Bushman, PhD, FACSM University of Connecticut Missouri State University Storrs, Connecticut Springfield, Missouri Ellen G. Goldman, MEd Nikki Carosone, MS EnerG Coaching Plus One Health Management, Inc. Livingston, New Jersey New York, NY B. Sue Graves, EdD, FACSM Carol N. Cole, MS Florida Atlantic University Sinclair Community College Davie, Florida Dayton, Ohio Billie Jo Hance, BS Richard T. Cotton, MA Take Care Health Systems American College of Sports Medicine Sunnyvale, California Indianapolis, Indiana Disa L. Hatfield, PhD Lance C. Dalleck, PhD University of Rhode Island Minnesota State University Kingston, Rhode Island Mankato, Minnesota Stanley Sai-chuen Hui, PhD, FACSM, FAAHPERD Shala E. Davis, PhD, FACSM The Chinese University of Hong Kong East Stroudsburg University of Pennsylvania Shatin, N.T., Hong Kong East Stroudsburg, Pennsylvania Jeffrey M. Janot, PhD Julie Desch, MD University of Wisconsin–Eau Claire New Day Wellness Eau Claire,Wisconsin Palo Alto, California v LWBK336-FM_i-xvi.qxd 21/07/2009 02:10 PM Page vi Aptara vi Contributors Alexandra Jurasin, MS Jan Schroeder, PhD Plus One Health Management, Inc. California State University Long Beach New York, NY Long Beach, California William J. Kraemer, PhD, FACSM Barry A. Spiering, PhD University of Connecticut Wyle Laboratories Storrs, Connecticut Houston,Texas Len Kravitz, PhD Gwendolyn A. Thomas, MA University of New Mexico University of Connecticut Albuquerque, New Mexico Storrs, Connecticut Mike Motta, MS Deon L. Thompson, PhD, FAACVPR Plus One Health Management, Inc. Georgia State University New York, New York Atlanta, Georgia Cynthia Pavell, MS Walter R. Thompson, PhD, FACSM, FAACVPR Fitness + Wellness Georgia State University Springfield,Virginia Atlanta, Georgia Neal I. Pire, MA, FACSM Jakob L. Vingren, PhD InsPIRE Training Systems University of North Texas Ridgewood, New Jersey Denton,Texas Kathleen Querner, MA Jacquelyn Wesson, JD, RN Sinclair Community College Wesson & Wesson, LLC Dayton, Ohio Warrior,Alabama Stacey Scarmack, MS Retrofit_U Lancaster, Ohio LWBK336-FM_i-xvi.qxd 21/07/2009 02:10 PM Page vii Aptara Reviewers Christina Beaudoin, PhD Amanda Harris, BS Grand Valley State University ACAC Fitness & Wellness Center Allendale, Michigan Keswick,Virginia Kimberly DeLeo, BS, PTA Marisa Hastie, MS Fitness Resource Associates, Inc. Lane Community College Mattapoisett, Massachusetts Eugene, Oregon Julie J. Downing, PhD, FACSM Rachel Jarvis, MA Central Oregon Community College Edward Hospital Bend, Oregon Naperville, Illinois Karen A. Edwards, MS Thomas P. LaFontaine, PhD, FACSM, FAACVPR Auburn Regional Medical Center–Heart Care PREVENT Consulting Services, LLC Center Columbia, Missouri Auburn,Washington Rebecca Langton, MA JoAnn M. Eickhoff-Shemek, PhD, FACSM, FAWHP Training Wheels Fitness Education Services LLC University of South Florida Wake Forest, North Carolina Tampa, Florida Matthew W. Parrott, PhD Yuri Feito, MS, MPH HP Fitness, L.L.C. The University of Tennessee Kansas City, Missouri Knoxville,Tennessee Neal Pire, MA, FACSM Teresa C. Fitts, DPE Inspire Training Systems Westfield State College Ridgewood, New Jersey Westfield, Massachusetts Matthew Saval, MS Ellen Glickman, PhD, FACSM Henry Ford Hospital Kent State University Detroit, Michigan Kent, Ohio Thomas J. Spring, MS Dennis J. Guillot, MS William Beaumont Hospital Nicholls State University Royal Oak, Michigan Thibodaux, Louisiana Christie L. Ward, MS Janet S. Hamilton, MA University of Rhode Island Running Strong Professional Coaching Kingston, Rhode Island Stockbridge, Georgia Laura Hanson, BA Scripps Mercy Hospital San Diego, California vii LWBK336-FM_i-xvi.qxd 21/07/2009 02:10 PM Page viii Aptara Foreword The personal training industry is positioned for tremendous growth.The public’s interest in exercise and fitness has never been stronger.A survey commissioned by the National Coalition for Pro- moting Physical Activity and Health and the Centers for Disease Control and Prevention found that more than 30 million American adults are thinking about starting an exercise program.The obesity rates alone clearly indicate that our country needs us! This poses incredible opportunity for personal trainers in the United States.This interest is fueled by the demographic and aging trends our society is undergoing. Americans are now spending more money on their health and fitness including personal training, perhaps because boomers can now afford it and because it can help them stay healthy in a way that maximizes their available time. According to the World Health Organization, by the year 2020, approximately 16% of our citi- zens will be over the age of 65.These trends, if our older population remains sedentary, will put an incredible strain on our society and on our medical system. As baby boomers age, it will drive the growth of the personal training industry.These individuals will embrace fitness to stay in shape phys- ically and mentally, maintain their youth, and live longer.They are health conscious and disgruntled with the current medical system, have the money to afford our services, are noticing that their bodies are changing, and don’t like the changes.They are taking their health into their own hands.They are a generation that is not going to just accept the aging process but instead will not go down without a fight. The interest from this population will demand that a personal trainer fully understand the changes that a person experiences as he or she ages and what can be done to prevent, reverse, or manage these changes better.A trainer will need to learn how to design programs that focus on mus- cle strength, and integrate balance training, torso stabilization, and full body movements. Trainers will need to know which exercises and stretches will help counteract many of the postural devia- tions this population is experiencing.They will need to know how to explain Kegels, menopause, and osteoarthritis. Methods to manage weight gain, back pain, menopause, high cholesterol, deteri- orating bone density, and joint aches will need to be addressed.This population will require programs that are effective and results-driven but yet, gentler on their bodies. Price will not be as great of a concern for this population. Fifty-year-olds used to be the poorest members of our society, but they are now the wealthiest.They have discretionary income and are willing to spend it on their health. The opportunities in our industry are endless.Whether you want to focus on our aging population, the overweight/obese segment, kids fitness, sports-specific conditioning, pre/postnatal fitness, injury postrehabilitation or just general fitness, you can easily carve out a niche in your community. Personal Training is now considered a viable career rather than a part-time job until you get a “real” job. Reputable Personal Trainers are starting to get the respect we deserve–after all, aren’t we mak- ing huge, significant differences in people’s lives! For those who take the necessary steps to separate themselves apart from underqualified fitness trainers, a very prosperous, successful, and rewarding fu- ture awaits.We may not all become millionaires but we will be able to pay the mortgage, put our kids through college, and have some extra discretionary income to take vacations and maybe even hire a Personal Trainer for ourselves! Overall, we should all be very excited.We have chosen a career that both is personally rewarding and should allow us each to make an income that can maintain a good standard of living. However, only trainers who clearly take their business seriously will reap the benefits. viii