Personal training

289 Pages·2013·15.426 MB·English

by  Crossley, James

Personal Training: Theory and Practice, Second Edition, draws together in one unique volume the personal, P
E
practical and business skills central to becoming a successful personal trainer. R
S
This accessible book introduces you to the fundamentals of applied exercise prescription and programme O
design, as well as advanced concepts including nutritional intervention, postural analysis and the psychology N
of behaviour change. A
L
Key features include: T
R PERSONAL
■ Updated to reflect advances in training methodology and techniques in line with requirements for A
professional qualification I
N
■ Key points, summaries and a glossary to aid understanding of scientific and technical concepts
I
■ Full colour illustrations and photos to support visual learning N
G
■ Case studies and sample exercise plans to help you put theory into practice.

T
Personal Training: Theory and Practice is the ideal companion and handy reference for those embarking on a H
E
career in personal training as well as experienced trainers. O
R TRAINING
Y

A
JAMES CROSSLEY completed a Masters in Sports Science from Loughborough University in the UK and N
D
has worked within the health and fitness industry for over ten years as a personal trainer, sports therapist
P
and educator. R
A
C
T
Reviews of the first edition: IC
E
“the ideal companion to turn you from an amateur into a professional sports
THEORY AND PRACTICE
trainer...” Work Out
“a gem of a book...clearly written and presented which makes it easy for both
fitness professionals and lay people to understand. Definitely worth buying.”
Health and Fitness Second Edition
S
e
c
o
n
d

E
free web resources d
i
t
Resources supporting this book i
o
are available online at
n
http://cw.tandf.co.uk/sport/.
JAMES CROSSLEY
These include: C
+ downloadable forms and R
session sheets
O
+ interactive self-assessment
S
questions
S
+ Useful weblinks
L
E
Y
ISBN 978-1444-1-4546-5
free web
resources
www.routledge.com 9 781444 145465
145465_PERS_TRAINING_V9.indd 1 25/05/2012 12:44
PERSONAL
TRAINING
Theory and Practice
JAMES CROSSLEY
Personal_Training_9781444145465.indb 1 25/05/12 9:17 PM
Dedicated to my mother and father, my lifelong inspiration.
First edition published 2006
Second edition published 2012 by Hodder Education
Published 2013 by Routledge
2 Park Square, Milton Park, Abingdon, Oxon OX14 4RN
711 Third Avenue, New York, NY, 10017, USA
Routledge is an imprint of the Taylor & Francis Group, an informa business
Copyright © 2006, 2012 James Crossley
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.
The advice and information in this book are believed to be true and
accurate at the date of going to press, but neither the authors nor the publisher
can accept any legal responsibility or liability for any errors or omissions.
British Library Cataloguing in Publication Data
A catalogue record for this book is available from the British Library
ISBN 13: 978 1 444 14546 5 (pbk)
Every effort has been made to trace copyright holders. Any omissions brought
to our attention will be corrected in any future printings.
Cover photo © Erik Isakson / Tetra Images/Jupiter Images
Typeset by Integra Software Services Pvt. Ltd., Pondicherry, India
Personal_Training_9781444145465.indb 2 25/05/12 9:17 PM
ConTEnTS
Acknowledgements v o Advanced partner stretching: muscle energy
techniques 66
Introduction vi
o Stretching and injury prevention 66
o References and recommended reading 67
1 Anatomy and Physiology 1
o Anatomical and directional language 1
6 Periodization: Variation and Recovery 69
o The kinetic chain 3
o The nervous system 3 o Periodization explained 69
o The muscular system 4 o The importance of rest and recovery 70
o The skeletal system 17 o Over-training, staleness and burnout 71
o References and recommended reading 19 o Periodization theory 72
o Cycling of exercise variables 77
o Alternative systems 79
2 Exercise Prescription and
o Active rest 79
Programme Design 20
o Peaking 79
o Fundamental training principles 20 o Periodization and cardiovascular exercise 80
o Acute exercise variables 22 o Designing a periodized plan 80
o Structuring an exercise session 26 o References and recommended reading 81
o Classification of exercises 29
o References and recommended reading 30
7 Posture 83
o The importance of posture 83
3 Strength and Conditioning 31
o Static and dynamic posture 85
o Muscular conditioning and muscular endurance 31 o Factors determining an individual’s posture 85
o Muscular hypertrophy 32 o Causes of faulty posture 86
o Other factors influencing muscle mass 33 o Ideal posture and guidelines for
o Maximal strength 34 assessment of ideal posture 87
o Summary of acute exercise variables 35 o Common postural syndromes 90
o Examples of resistance training techniques 35 o References and recommended reading 101
o References and recommended reading 41
8 Core Strength and Stability 102
4 Cardiovascular Training 42
o The core defined 102
o Energy systems 42 o Anatomy of the core 104
o C ardiovascular training and performance o Mechanisms of core stability through
adaptations 44 segmental stabilization 107
o Alternative training adaptations 45 o Identifying transverse abdominis activation 108
o Types of cardiovascular training 46 o Training transverse abdominis activation 108
o Interval training 47 o Abdominal activation under increased loads 110
o Calculating work intensity 48 o Training gross core stability 110
o Cardiovascular training and periodization 49 o Training core strength 114
o Making cardiovascular exercise fun 50 o References and recommended reading 118
o References and recommended reading 52
9 Functional Exercise: Training
5 Flexibility 53 for Improved Movement 119
o Science of flexibility training 53 o Functional training 119
o Types of stretching 55 o Key components of functional movement 120
o Stretching considerations 58 o Neuromuscular coordination 120
o Assisted stretching 62
Personal_Training_9781444145465.indb 3 25/05/12 9:17 PM
iv PERSONAL TRAINING: Theory and Practice
o Nervous system control over movement 121 o Exercise and weight loss 182
o Proprioreception 121 o References and recommended reading 186
o Neuromuscular coordination and strength 122
o How we learn to move: motor learning 123
13 Special Populations 188
o Motor programme compatibility 124
o Control over external forces for o Metabolic syndrome 188
stabilization and balance 124 o Elderly populations 190
o Components of functional muscle action 127 o Low back pain 192
o Functional anatomy 131 o Pre- and post-natal training 197
o Exercise prescription for function 132 o R eferences and recommended reading 203
o Exercise examples 134
o References and recommended reading 135
14 Science of Swiss Ball
and Swiss Ball Training 204
10 Sport-Specific Training: Balance,
o The science behind the Swiss ball 204
Power, Speed and Agility 136
o Integrating the Swiss ball into your
o Speed, agility and quickness 136 client’s workout 205
o Relationship between strength, power, o Swiss ball exercises 206
speed and sports performance 136 o Swiss ball stretches 213
o Training to develop explosive o R eferences and recommended reading 214
strength/power 138
o Reactive power: plyometric training 142
15 Spotting 215
o Speed 144
o Agility and quickness 147 o Spotting fundamentals 215
o Balance training 148 o Ensuring safety 217
o Sport analysis 150 o Maximizing results 219
o References and recommended reading 151 o Advertising to prospective clients 221
o Touch training 222
o Examples of spotting positions 223
11 nutrition 153
o References and recommended reading 225
o Balanced nutrition 153
o Protein: the muscle builder 154
16 Manual Resistance 226
o Fats: balancing blood sugar for energy
and performance 155 o The benefits of manual resistance 226
o Water and hydration 156 o T hings to remember when using manual
o Carbohydrate: balancing blood sugar resistance 227
for energy and performance 158 o Example exercises 227
o Carbohydrates and their effect on blood sugar 161 o When not to use manual resistance 231
o Glycaemic index 164
o Meal timings 167
17 Lifestyle Management 232
o Nutrient density 168
o The client-centred approach to nutrition 169 o The consultation 232
o Implementation of dietary change 171 o Goal setting 236
o References and recommended reading 174 o Other tips in goal setting 239
o Removing barriers 241
o Building confidence 242
12 Weight Management 176
o Achieving results 243
o The energy balance equation 176 o Helping cope 243
o Basic guidelines for weight loss 177 o Providing tools 244
o Why low calorie diets are not recommended 178 o R eferences and recommended
o Dietary recommendations for weight loss 180 reading 245
Personal_Training_9781444145465.indb 4 25/05/12 9:17 PM
Contents v
18 Sales and Marketing 247 o Useful tips 257
o Benefits of exercise 258
o Business plan 247
o References and recommended reading 259
o Professionalism (medical model) 248
o The sales chain 250
o Marketing and lead generation 251 19 Bringing It Together 260
o From lead enquiry to consultation 252
Glossary 264
o Networking and effective communication 252
o From consultation to sale 255 Index 273
ACknoWLEDgEMEnTS
All photographs (except those listed below) 194; Figure 13.02 (b) on page 195; Figure 13.02
provided by Sam Bailey. (c) on page 195; Figure 13.03 (a) on page 196;
The following photographs have been supplied Figure 13.03 (b) on page 196; Figure 13.03 (c) on
by Mark Scowen: seated dumbbell shoulder press page 196.
on page 39; one-arm dumbbell row on page 40; Figure 9.2 on page 130 is copyright SG-Fotolia.
supine bicep press on page 40; Figure 8.13 on Figure 9.3 on page 130 is copyright © Jessica
page 112; Figure 8.14 on page 112; Figure 8.15 Rinaldi/Reuters/Corbis.
(a) & (b) on page 113; Figure 8.16 (a) & (b) on The author and publisher would like to thank
page 113; Figure 8.17 (a) & (b) on page 113; to Holmes Place for use of their facilities and to
Figure 8.18 on page 114; Figure 13.01 on page Ian, Adele and Shaun for their help.
Personal_Training_9781444145465.indb 5 25/05/12 9:17 PM
vi PERSONAL TRAINING: Theory and Practice
InTRoDuCTIon
The health and fitness industry is growing rapidly This book combines the underpinning theory
in the UK, alongside a tide of weight-related and the practical application of topics such as
illness such as heart disease, diabetes and back functional exercise and sport-specific training. We
pain caused by inactivity and poor nutrition. We provide insight into key issues involved in personal
are also seeing a rise in the popularity of personal training such as core stability and Swiss ball
trainers to help people remain healthy and exercise. We also provide core skills that a trainer
improve their body shape, and many of the large should have at their disposal, such as assisted/
health club chains now offer personal training to partner stretching and nutritional analysis, as well
their members. The number of people seeing as scientifically validated motivation tools to ensure
personal training as a potential career is you keep your clients on track.
increasing. This book is aimed at personal trainers A ‘good’ personal trainer will always know why
looking to start out or advance their skills in order they are asking the client to do what they are
to be successful in this competitive new field. doing. They will have scientifically supported
As a personal trainer in the UK you will be able reasons for prescribing their exercises and will
to charge fees of anything between £15 and £100 know the reasons behind everything that they say
per hour. This may sound like a lot of money and and ask. Unfortunately ‘good’ personal trainers are
the one thing that will make your fee truly not always ‘successful’ ones. There are many
justifiable is results. Your clients will expect trainers who are highly knowledgeable with regard
sufficient guidance and motivation to achieve their to exercise science, but who simply lack the
goals. A personal trainer has to deliver exercise communication skills, sales technique and
sessions of a quality far and above that normally professionalism to find clients and make personal
offered within any health club or gym. training a financially viable career. As well as
At any one time you may have on your books providing advice on sales and marketing this text
clients with goals that vary widely, from improved explains how to provide sessions that deliver far
posture, reduction of chronic pain, improved more than the usual gym induction or gym tours
sport performance, weight loss, toning, to that are offered free of charge in most health clubs.
improved health and fitness. To deal effectively This will enable you to bridge the gap in terms of
with these you must have an in-depth quality of customer service, professionalism, skill
understanding of a broad range of topics and and knowledge to warrant your fees.
disciplines. You must be able to design effective By combining theoretical principles with
programmes, provide guidance with regard to practical applications this book is ideal for any
diet, help reduce chronic pain such as backache instructor starting out, as well as for the
and, most importantly, be able to motivate your established personal trainer looking to update
clients sufficiently to make them come back. their knowledge.
Personal_Training_9781444145465.indb 6 25/05/12 9:17 PM
1
AnAToMy AnD PhySIoLogy
This chapter contains
o Anatomical and directional language o The muscular system
o The kinetic chain o The skeletal system
o The nervous system o References and recommended reading
Before we start to cover aspects of exercise Whenever we talk about a part of the body, we
prescription, it is important to have a basic generally talk as if the person is starting in the
knowledge of how the body works. The better our anatomically correct position. This is standing
anatomical and physiological knowledge, the with head, eyes, toes and palms facing forwards.
better our exercise prescription will be. The
following chapter provides a structural and Positional terminology
functional insight into different aspects of the
We generally refer to points in relation to a
human body. Although the information is a brief
central midline or middle point. Here are some of
overview, the areas covered are of particular
the more common terms used to describe where a
importance to personal trainers.
point is on the body.
o Proximal – Nearer the trunk
AnAtomicAl And directionAl
o Distal – Further away from the trunk
lAnguAge o Superior – Above (also known as cephalic)
o Inferior – Below (also known as caudal)
When we talk about a particular exercise it is o Anterior – Towards the front of the body (also
common for people to have their own personal known as ventral)
names for the exercises they do. It is important o Posterior – Towards the rear of the body (also
that exercise professionals have a common known as dorsal)
language and use common terminology so that o Medial – Towards the midline of the body
communication is clear and concise. We should o Lateral – Away from the midline of the body
also have clear descriptive terms to describe what o Superficial – Towards the surface of the body
position the body is in or to pinpoint a particular o Deep – Being further from the surface of the
part of the body. This is why it is important to use body
correct anatomical and directional language. o Internal – On the interior (inner)
Personal_Training_9781444145465.indb 1 25/05/12 9:17 PM
2 PERSONAL TRAINING: Theory and Practice
o External – On the exterior (outer)
o Central – Towards the centre Midsagittal
plane
o Peripheral – Further way from the centre
Transverse (or Sagittal
o Ipsilateral – The same side horizontal) plane plane
o Contralateral – Opposite side
o Muscle origin – Proximal muscle attachment
o Muscle insertion – Distal muscle attachment
o Supine position – Lying facing upwards
o Prone position – Lying facing downwards
o Recumbent – Lying down
o Palmar surface – The anterior surface
o Plantar surface – The inferior surface.
Movement terminology
This is terminology used to describe certain
movements at different joints of the body.
Frontal
o Flexion – Bending or decreasing the angle (or coronal) plane
between body parts
1.1 Body planes
o Extension – Straightening or increasing the
angle between body parts
o Abduction – Movement away from the midline
looking straight onto a person in the anatomically
o Adduction – Movement towards the midline
correct position and cut through the body using
o Rotation – Turning around an axis or pivot point
these three different planes. The mid-sagittal plane
o Circumduction – Circular movement combining
would cut the body into two halves, left and right.
flexion, extension abduction and adduction
The frontal plane separates us into front and back
o Eversion – Moving sole of foot outwards
or anterior and posterior and the transverse plane
o Inversion – Moving sole of foot inwards
runs parallel to the ground, separating us into
o Supination – Turning the palm to face
superior and inferior (Figure 1.1).
anteriorly
Movement along these planes means that no
o Pronation – Turning the palm to face posteriorly
body mass crosses this sheet. So, for example,
o Internal rotation – Rotation towards the
movement along the sagittal plane only allows
midline
movement forwards and back (flexion and
o External rotation – Rotating away from the
extension). Sagittal plane exercises might include
midline.
crunches, chest presses, leg extensions or bicep
Planes of motion and axis curls. Exercises along a frontal plane would only
allow movement side to side (abduction and
of rotation
adduction): a side-bend, for example. Exercises
Anatomical descriptions can also be based on along the transverse plane would only allow
three imaginary planes or flat surfaces that pass turning or twisting (medial or lateral rotation).
through the body. These are called the sagittal, An axis of rotation is simply a pivot point
frontal and transverse planes. Imagine if we were around which we move. There are three main
Personal_Training_9781444145465.indb 2 25/05/12 9:17 PM
Chapter 1: Anatomy and Physiology 3
axes: the sagittal axis is like a rod going the nervous system
horizontally across our body from side to side, the
frontal axis goes straight through our middle and The nervous system drives human movement. It
the transverse axis passes straight through our ultimately determines when and how we move
body from head down through to the floor as if and the quality of these movements, as well as
passing through our spine. Exercises can be how much force our muscles can produce. The
classified according to which plane of motion and nervous system consists of both central (central
axis of rotation they involve. nervous system, CNS) and peripheral (peripheral
The rest of this chapter looks at the anatomy nervous system, PNS) branches. The CNS includes
and physiology of the body, providing brief the brain and spinal cord and is effectively the
descriptions about how each system works and decision-making part of the nervous system. The
relates to each other. PNS is concerned with transmitting information
between the CNS and other parts of the body.
The afferent system (afferent means to ‘carry
the Kinetic chAin
toward’) is composed of sensory neurons (or
nerves) that detect changes in the environment
The kinetic chain is a term used to describe all the
and provide feedback to the brain. The efferent
nerves and muscles used to move bones and joints
system (efferent means ‘carrying from’) sends
during movement (Figure 1.2).
information from the brain to different ‘effector
organs’. This includes motor neurons that
kinetic chain: The sum total of the nervous
transmit impulses from the brain to drive the
action and muscular action to move bones and
muscles. Interneurons communicate information
joints involved in any particular movement.
between the two.
Kinetic refers to a force and the word chain
suggests that all the different segments are linked
Key Points
or connected together. As a trainer it is essential
that we know how these different segments of the Sensory neurons transmit information from the
chain work and how they interrelate and work senses to the brain
Motor neurons drive muscles
together to produce human movement. The
Interneurons communicate between the two
following information provides some basic
above.
information about each part of this kinetic chain.
Nervous Muscular Skeletal
Movement
system system system
Kinetic chain
1.2 The kinetic chain
Personal_Training_9781444145465.indb 3 25/05/12 9:17 PM