Northeast Texas Community College

224 Pages·2015·2.46 MB·English

by  Tom Seabourne

NORTHEAST
PERSONAL TRAINING
CERTIFICATION

Developed and Written by:
Tom Seabourne, Ph.D.

Northeast Personal Trainer Certification
Sections
COURSE DESCRIPTION
INTRO
YOU ARE A PERSONAL TRAINER
PREFACE
PERSONAL TRAINING – HOW TO?
USING THE P.T. STUDY GUIDE
NORTHEAST PT TEST INFO
AND NOW WE BEGIN…
SAMPLE EXERCISES
BASIC EXERCISE SCIENCE CHART
LOSING FAT NOT MUSCLE
METABOLIC RATE
RESISTANCE TRAINING
INTERVALS
EATING TO LOSE
TECHNICAL JARGON INTERPRETED INTO CLIENT SPEAK
MENTAL PREPARATION

I. MINDING YOUR BODY Pg. 19
FOCUS LIKE A LASAR
FLOW=ACTIVATION + CONCENTRATION

II. FULL STRENGTH Pg. 27
SOMATOTYPES
RESISTANCE TRAINING
PRACTICAL TOPICAL TRAINING TIPS

ARE YOU FAST OR SLOW TWITCH?

MUSCLE & METABOLISM
THE WARM-UP
CORE REMINDERS
60 IS THE NEW 40

OLDER ADULT RESISTANCE TRAINING TIPS
Pg. 51
III.EAT TO LOSE FAT AND GAIN MUSCLE

STARVE YOUR FAT

KNOWING WHAT TO DO AND DOING IT

DID YOUR CLIENT GO WRONG?
PALEO, ATKINS…?
CARBS & PROTEIN
INTERMITTENT FASTING

EATING FOR HEALTH

SCATTERSHOOTING DIET TIPS

REFUELING

ERGOGENIC AIDS
METABOLISM 101
Pg. 85
IV. CARDIO TRAINING
INTERVALS
MEDICINE BALL TRAINING
STABILITY BALL TRAINING
PLYOMETRIC POWER TRAINING

V. PRE-HAB AND RE-HAB Pg. 104
STRONG CORE
LOW BACK
ELBOW
SHOULDER HEEL KNEE
ANKLE
VI. POWER Pg. 131
EXPLOSIVE MOVES
COOL-DOWN
VII. FLEXIBLE MOVES Pg. 138

APPENDIX A. AUTHOR BIO
APPENDIX B: BIBLIOGRAPHY
APPENDIX C: ASSESSMENTS
APPENDIX D: Q & A
APPENDIX E: GLOSSARY
APPENDIX F: WHAT THE LAW SAYS
APPENDIX G: SAMPLE CONSENT FORM
APPENDIX H: HEALTH HISTORY FORM
APPENDIX I: LEADERSHIP AND PROFESSIONALISM FORM
ACKNOWLEDGEMENTS
I would like to thank SCW. Exercise Etc. and IDEA for preparing me to guide my students
on their first step towards a personal training career. Our goal is to point candidates to
continued success in their plans to become certified through the American Council on
Exercise (ACE), the American College of Sports Medicine (ACSM), and/or as a Certified
Strength and Conditioning Specialist (CSCS).

Course Description:
The Northeast Personal Training Certification is a combination of academic study with the
latest practical research. This course is a comprehensive program designed to provide
you with all of the skills required to become a personal trainer. Learn cutting-edge
information on exercise science, flexibility, resistance training, nutrition, mind/body
exercises, and cardio workouts. Experience sports performance enhancement drills and
program development techniques. To become a Certified Personal Trainer, you must
receive a passing score on the written and practical exam following your course of study.
Retesting options are available.
INTRO

Your client’s high school P.E. teacher taught her to hate push-ups and sit ups, and running was
punishment. So, now you are her personal trainer and you want to make exercise fun.

You can change your client’s life. Here’s how. You coach your client through her workouts. You
chat with her during her warm up on the treadmill. Then you pace her through her strength training
and cardiovascular workouts. But that’s not all. You advise your client on her eating, sleeping and
stress management.

YOU ARE A PERSONAL TRAINER
Motivator: The Jack LaLanne of exercise physiology won’t help your clients reach their fitness
goals unless he is also the Tony Robbins of motivation.

Human: You might think your client would benefit from the drill approach. That commandant
style wears thin after about a week. Be a trainer who is informed, genuine and warm.

Communicator/Teacher: If you are a dictator, my-way-or-the-highway personal trainer, you can
do better. Listen to your client’s goals and effectively teach her how to reach them.

Professional: Is “hurry up and wait” a part of your way of teaching? Do you finish with a client,
change your clothes in a flurry, and apologize profusely to your next client because you are in the
middle of your “leg day” workout.

Think of yourself as a school teacher. Eventually, your client doesn’t need you. Good personal
trainers wean clients toward personal responsibility. They teach clients to work out safely and
effectively. A “check-up” is advisable from time to time to tweak their form and to upgrade their
program. Unless you are a baby sitter or a paid conversationalist, however, personal training is a
short-term arrangement.

PREFACE
Northeast Personal Training teaches you:
Training techniques to improve your client’s fitness performance.
The risks and injuries associated with your client’s sport/fitness.
Prevention and treatment of your client’s fitness related injuries.
Eating programs to fuel your client’s muscles.
Flexibility and cardiovascular training workouts.
Strength training to speed metabolism and gain muscle.
Mind/Body strategies for motivation and exercise adherence.
Programming for peak athletic performance.
USING THE P.T. STUDY GUIDE

There are many ways to use this guide. Scan a few pages here and there, read it
from A to Z, or even memorize and recite the entire text aloud. It works well as a
reference aide!

Cover-To-Cover: Read every page of the Personal Training Manual and you will
find yourself to be the most popular personal trainer in your neighborhood. Newfound
buddies will ask you to treat their plantar fascitis or they will quiz you on the pros and cons
of whether they should wear a knee brace. Be careful! Although your brain will be as
full as a medical encyclopedia, for liability reasons, always suggest your friends and
clients consult their physicians before using your exercise program.

Read What You Need: The method is simple. Choose your favorite section of the
Personal Training manual. Begin reading, but set your alarm to buzz at twenty minutes
intervals. No matter how engrossed you are in the book, stand up for two minutes
between every twenty-minute reading session, and physically perform one of the
programs you just read about. Then sit yourself back down and flip through more pages
until another topic excites you. Repeat this cycle until your brain is full and your body is a
role model for your clients.

Your Responsibility: It’s fundamental, primary, and paramount that each future
personal trainer certified through this course develops a basic, functional understanding
of kinesiology and anatomy. While we do not spend time in this course memorizing
topics like joint actions, for example, such as the “biceps do elbow flexion,” it’s important
to realize that this is your responsibility as a personal trainer. The videos and website
“exercise” section contain general information such as bones, muscles, and other useful
information that only will enhance your success in this certification.

Study Guide Organization
This guide has several different sections and a glossary. Feel free to pinball from
part to part at your leisure. No section depends on another. If you are interested in
knee problems, you may shy away from the stretching section. You might be surprised
to discover that if your client needs to improve her hamstring flexibility, and she performs
the hamstring stretches you suggest, her back pains suddenly disappear. And guess on
who is the hero?
Simple, step-by-step drills, exercises, and techniques will provide your client with
THE EDGE. If your client uses these strategies to become stronger, fitter, have more
coordination, endurance, and flexibility then she will improve her health and performance.
Your client is an athlete, treat her as one.

NORTHEAST P.T. TEST INFO:
The written examination will consist of multiple-choice and true-false questions.
Certification candidates must achieve a passing score of 85%.
The written examination covers all materials contained in the videos, power point
presentations, “Exercise” section, Dr. Tom’s blogs, and this study guide. It requires that
you have a general understanding of the practical skills and theoretical material for
teaching exercise technique.
The details of the practical exam are explained onsite unless you are taking the
course online. The online practical exam requires that you send us a video of you
“showing-telling-doing” three exercise routines.
Examinees attending a certification program who do not pass the written and/or
practical examination will have retest options available.

RETESTING
Northeast will attempt to accommodate those individuals who do not pass the
written and/or practical examinations who wish to retest. Candidates can retest the
written and/or practical examination for Northeast Certifications program within 60 days of
originally participating in the certification program. Our primary goal is that certification
candidates are successful in this learning process. Therefore, it is our sincere desire to
make this testing process successful for everyone. We will attempt to accommodate
special needs and learning disabilities to the best of our abilities. Please call us in
advance of the certification program at 903-575-8914 to discuss any special
arrangements that you may require, or inform your instructor.
NOW WE BEGIN…..

Change the way your client moves and thinks. Take normal activities in and out of the
gym, and transform them into flab-burning fun. The videos and study guide will provide
you with recipes to follow. At the same time, your client will learn what to eat to fuel her
muscles and starve fat cells.

Start a mind/body journey to help your client reach her goals. Weave together a
sensible eating plan, do-able activity, and the mental strategies your client will need to
reach her genetic potential. Start off easy, and then as your client gets fitter and
stronger, keep your client’s workout challenging and productive.

Maybe you never thought of yourself as a physiologist or diagnostician. But Personal
Training helps you to recognize your client’s common fitness injuries and how to treat
them. You will learn just enough about anatomy and first aid so you won’t be confused.
You will amaze your clients with your knowledge about the shoulder, knee, back, and abs.
But no matter what, always remember to tell your client to consult her physician.

Have you harbored a secret desire to phone the American Red Cross, to find out
the percentage of heart attack victims who are actually revived by CPR? Or would you be
curious to know what percent fat you’re allowed to eat on the Pritikin Diet? The bad
news is, the answer to both of these questions is roughly fifteen percent. Maybe the
Pritikin Diet IS too stringent for your average client. But mind/body strategies will benefit
your client no matter what her fitness goal. Teach your client to relax, focus, and be her
best in any situation she can imagine. But take a guess what the #1 fitness goal most of
your clients will ask for - LOSE WEIGHT!

GO TO: www.ntcc.edu/personaltraining

CLICK ON “EXERCISES”

YOU WILL BE DIRECTED TO A FULL-BODY FRONT AND BACK ANATOMY CHART

USE YOUR CURSOR TO CLICK ON A MUSCLE GROUP

THERE YOU WILL BE ABLE TO LEARN HOW TO TRAIN EACH MUSCLE GROUP IN
EVEN GREATER DETAIL THAN THE CHART BELOW

Sample Exercises and
Basic
EXERCISE SCIENCE
Exercise Muscle Group and Execution and Alignment
Joint Actions

Squat Quadriceps, Feet wider than shoulders
hamstrings and Abdominals contracted
gluteals. Squat down
Hip flexion and Knees do not pass the toes
Knee extension Knees do not flex beyond
90 degrees
Weight stays on the heels

Lunge Quadriceps, Start in split lunge position
Hamstring and Lunge straight down
Gluteals Front knee stays over ankle
Hip flexion and Back knee stays under the
Knee extension hip

Standing and Hip extension Stand in proper standing
Prone leg and knee flexion alignment, keep the
Extensions and Hamstrings and supporting knee soft
Curls Gluteals Raise leg behind being sure
Not to arch the back Bend
the knee by curling Heel
toward the buttocks Or, lie
face down in prone
Position
Perform slight posterior
Pelvis tilt to insure neutral
Spinal alignment

Front raises Deltoids Stand in proper standing
Shoulder joint alignment w/ knees soft
Flexion Keep elbows slightly bent
Raise to shoulder level

Lateral raises Deltoids Same as above
Shoulder joint Raise arms out to side
Abduction

Bicep curls Bicep Stand in proper standing
Elbow flexion alignment w/ knees soft
Hold elbows close to body
And curl hands toward
Shoulders
Tricep Triceps Stand in proper standing
Extensions Elbow extension alignment w/ knees soft
Raise arms overhead
Bend elbows and place
Them close to the temples

Rows Trapezius, Stand in split lunge position
Rhomboids and and flex forward at the hips
Latissimus Dorsi For trapezius, lift the
Shoulder girdle elbows up and out by
Adduction pulling the shoulder blades
Shoulder joint together toward the spine
Extension For Latissimus Dorsi, pull the
Arms toward the body
Keeping the elbows close
To the body and palms
Facing each other
Can also be done while
Kneeling and on unilaterally
On hands and knees

Push-ups Pectorals and On hands and knees or
Triceps hands and toes
Shoulder girdle Abdominals contracted
Abduction Head in line w/ spine
Elbow extension Lower body down and up

Abdominal Rectus abdominus Lie on back w/ spine in
Curls Internal and external neutral alignment
Obliques Curl up to center, lifting
Spinal flexion The shoulder blades off
Spinal rotation The floor and slowly lower
For the obliques, rotate the
Spine by lifting shoulder
Toward opposite knee

Prone Erector spinae In the prone position,
Extension Spinal extension lift head and one or both
Arms off the floor by
Extending the spine. Can
Also lift one leg at a time

Summary: The Shoulder and the Shoulder Girdle

Shoulder
anterior deltoid middle deltoid posterior deltoid
shoulder flexion arm abduction shoulder
extension