Advanced Personal Training: Science to Practice

365 Pages·2021·8.319 MB·English

by  Paul Hough, Brad Schoenfeld

Advanced Personal Training
Effective fitness instruction and training programme design require a spe-
cialist trainer to combine professional experience with strategies under-
pinned by scientific evidence. This book allows readers to develop their
understanding of the scientific rationale behind important components
of personal training, such as monitoring fitness and training programme
design. Each chapter synthesizes the findings of cutting-edge scientific
research to identify optimum training methods and dispel some myths
that are prevalent in the fitness industry.
The chapters within this new edition have been written by internation-
ally renowned experts from several disciplines, including strength and
conditioning, physiology, psychology, and nutrition. Contributions have
also been made from esteemed academics who have conducted some of the
scientific studies discussed within the book. The authors have interpreted
and summarised the scientific evidence and produced evidence-based
recommendations, allowing readers to explore the latest concepts and
research findings and apply them in practice. The book includes several
new chapters, such as evidence-based practice (EBP), and designing
training programmes specifically for women, older adults, and expectant
mothers.
This second edition remains the essential text for fitness instructors, per-
sonal trainers, and sport and exercise students. The book provides an inval-
uable resource for fitness courses, exercise science degree programmes,
and continued professional development for exercise professionals.
Paul Hough is a Senior Lecturer in Sport and Exercise Science at Oxford
Brookes University. He began his career in the fitness industry while stud-
ying sport science and strength and conditioning. Paul is a BASES accred-
ited Sport and Exercise Scientist, providing sport/exercise science support
to professional and amateur athletes, members of the public, and vari-
ous organisations. Paul has worked with elite level athletes from several
sports, including athletics, tennis, and Formula One. Paul has undertaken
research projects as a lead and assistant investigator and published several
studies within academic journals. His current PhD research focuses on how
sleep affects athletic performance.
Brad J. Schoenfeld is an associate professor of exercise science at Lehman
College in the Bronx, New York, where he serves as the graduate director
of the Human Performance and Fitness programme. Brad has published
more than 250 peer-reviewed scientific papers on various exercise- and
sports nutrition-related topics, and authored the seminal textbook, ‘Sci-
ence and Development of Muscle Hypertrophy’. Brad received the 2016
Dwight D. Eisenhower Fitness Award, presented by the United States Sports
Academy as well as earning the 2018 National Strength and Conditioning
Association Young Investigator of the Year Award. He formerly served as
Sports Nutritionist for the New Jersey Devils hockey organization.
Advanced Personal Training
Science to Practice
Second Edition
Edited by Paul Hough
and Brad J. Schoenfeld
Second edition published 2022
by Routledge
2 Park Square, Milton Park, Abingdon, Oxon, OX14 4RN
and by Routledge
605 Third Avenue, New York, NY 10158
Routledge is an imprint of the Taylor & Francis Group, an informa business
© 2022 Taylor & Francis
The right of Paul Hough and Brad J. Schoenfeld to be identified
as the authors of the editorial material, and of the authors for their
individual chapters, has been asserted in accordance with sections 77
and 78 of the Copyright, Designs and Patents Act 1988.
All rights reserved. No part of this book may be reprinted or
reproduced or utilised in any form or by any electronic, mechanical,
or other means, now known or hereafter invented, including
photocopying and recording, or in any information storage or
retrieval system, without permission in writing from the publishers.
Trademark notice: Product or corporate names may be trademarks
or registered trademarks, and are used only for identification and
explanation without intent to infringe.
First edition published by Routledge 2016
Library of Congress Cataloging-in-Publication Data
A catalog record has been requested for this book
ISBN: 978-1-032-06942-5 (hbk)
ISBN: 978-0-367-90402-9 (pbk)
ISBN: 978-1-003-20465-7 (ebk)
DOI: 10.4324/9781003204657
Typeset in Baskerville
by KnowledgeWorks Global Ltd.
Contents
List of figures vii
List of tables ix
List of contributors xi
Foreword xiii
Acknowledgements xiv
1 Introduction 1
PAUL HOUGH
2 Evidence-based practice in personal training 5
ANOOP T. BALACHANDRAN AND BRAD J. SCHOENFELD
3 Helping clients to change 20
GARY MENDOZA AND GABRIELLE FUNDARO
4 Nutrition 38
ALAN ARAGON
5 Health and fitness assessment 64
PAUL HOUGH, CODY HAUN, NEIL STANLEY, AND NICK TUMMINELLO
6 Principles of training 81
ERIC HELMS
7 Training session design 92
PAUL HOUGH AND CODY HAUN
8 Long-term programme design (periodisation) 118
STUART N. GUPPY AND G. GREGORY HAFF
vi Contents
9 The warm-up 129
IAN JEFFREYS
10 Endurance training 143
PAUL HOUGH
11 High-intensity interval training 171
PAUL HOUGH
12 Training the core 204
MARC SURDYKA AND SAM SPINELLI
13 Resistance training 218
PAUL HOUGH
14 Training to improve body composition 268
PAUL HOUGH
15 Female clients 290
JESS CUNNINGHAM AND KAY ROBINSON
16 Older clients 297
SEAN WILSON AND BEN KIRK
17 Pregnant clients 314
MARLIZE DE VIVO
18 Recovery from training 323
PAUL HOUGH AND SHONA HALSON
Index 341
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List of figures
1.1 The concept of applying science to practice in personal
training 3
2.1 The framework of evidence-based practice 7
2.2 Evidence hierarchy or pyramid 8
2.3 Desirable outcome outweighs the undesirable
consequences for creatine supplementation 16
2.4 Desirable outcome finely balanced with undesirable
outcomes for interval training 17
3.1 Conceptual and theoretical models 21
3.2 Stages of Change Model 23
3.3 The communication process (adapted from Gordan and
Edwards, 1997) 27
3.4 The spirit of motivational interviewing. Miller and
Rollnick (2013) 29
3.5 The foundational principles of MI 30
4.1 Creatine mechanism of action 48
4.2 Supplementation along the strength-endurance continuum 51
4.3 The big picture of nutrition for health 56
5.1 Validity and reliability 65
5.2 Example progress photos 73
5.3 Single-leg knee tap squat 75
5.4 Bulgarian split-squat 76
6.1 Schematic of the adaptive response following a suitable
training stimulus and recovery period 82
6.2 The health-performance training continuum 85
6.3 The adaptation threshold 86
6.4 Trainability 89
7.1 The Borg Rating of Perceived Exertion Scale 96
7.2 Training session perceived exertion scale 100
7.3 Resistance training exercise order sequencing 106
7.4 Scale for rating of perceived exertion (RPE) for resistance
exercise 107
8.1 Example parallel model of periodisation 121
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viii List of figures
8.2 Example sequential model of periodisation 121
8.3 Example emphasis model of periodisation 122
9.1 Changing the warm-up thought process 132
9.2 Raise phase based on developing the running technique
for a footballer 136
10.1 Examples of physiological adaptations to endurance
training 144
10.2 Endurance training methods 148
10.3 The dose-response relationship between physical activity
level or cardiorespiratory fitness and mortality 153
10.4 The three-zone training model 161
11.1 Training intensity classifications 172
11.2 Types of HIIT (Leduc et al., 2020) 173
11.3 Example HIIT protocols 177
12.1 Altering base of support and symmetry of load 209
12.2 Altering cues, lever arm, and magnitude of load 210
12.3 Core training pyramid 211
13.1 Resistance training terminology 223
13.2 Intensity of load recommendations for different
training goals 233
13.3 Blood flow restriction schematic 235
13.4 Training to failure 236
14.1 A typical pattern of fat oxidation during incremental
endurance exercise 270
14.2 Fax oxidation and energy expenditure measured during
exercise 271
14.3 Net oxygen consumed during exercise and post-exercise
for moderate--intensity continuous training (MICT),
high-intensity interval training (HIIT), and sprint interval
training (SIT). Reproduced with permission from Tucker
et al. (2016) 272
15.1 Menstrual cycle hormonal fluctuations 291
17.1 Physical activity guidelines for pregnant women 315
18.1 Common symptoms and consequences of inadequate
recovery after training 324
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List of tables
3.1 Continuum of motivation 26
3.2 Enablers and barriers to change 28
3.3 The balance sheet for change 33
4.1 Components of total daily energy expenditure (TDEE) 39
4.2 Methods of estimating BMR 40
4.3 Physical activity levels (PALs) 40
4.4 Protein requirements 42
4.5 Carbohydrate requirements 43
4.6 Under-consumed nutrients (and nutrients of public health
concern) 47
5.1 Repeated measures of body mass and sum of skinfolds 67
5.2 Examples of health and fitness assessments 69
5.3 Example indirect cardiorespiratory fitness assessments 77
7.1 Heart rate training zones for a male age 31 years 98
7.2 Using the Talk Test during endurance exercise 99
7.3 Training zones based upon a percentage of maximum
heart rate (Stagno et al., 2007) 101
7.4 Example training impulse calculation using percentage of
maximum heart rate 102
7.5 Resistance training exercise selection methods 104
7.6 The volume-load method 108
7.7 Example exercise selection using the MAAP method 111
8.1 Example parallel model for strength training 123
9.1 Activation and mobilisation phase for a novice and
intermediate client 138
10.1 Endurance training intensity domains 145
11.1 Examples of high-intensity interval training interventions
that have improved health outcomes 180
11.2 Examples of bodyweight high-intensity interval training
(HIIT) studies 187
11.3 Advantages and disadvantages of bodyweight HIIT 188
11.4 Examples of HIFT studies 191
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