Total Home Training Certification

TRAIN ANYONE, ANYTIME, ANYWHERE using minimal equipment. This is an amazingly Functional Portable Training System.

 CULTURE TRAINING

TOTAL HOME TRAINING

 THT® Training Philosophy

In today’s age of information overload, it could be very confusing in your pursuit of health and fitness everyone seems to have the answer the gimmick or magic to get you the results you want the only thing it accomplishes is more confusion and frustration. Some of these gimmicks or quick solutions may even seem to work in the beginning but soon lead to boredom or injury.

Health and fitness are a growing industry with the population trends towards obesity and disease. The potential for companies to use clever marketing to get your business is great

THT gives you an alternative to these mass markets, impersonal approach to your fitness and health. Total Home Training will provide you with sound programs that meet your specific needs and amend your program as you progress and your needs change.

Total Home Training is a complete training system that provides instruction for weight training, cardiovascular training, flexibility nutrition and functional training that will enhance your daily living and minimize any risks of injury.

Your program will be periodically changing to keep you progressing and keeping it fun

We at Total home training realize how important your efforts are to better your health and fitness and we strive to provide you with all our resources to help you reach your goals in a safe, fun and sound way. Your input (thoughts, feelings and ideas) is our focus in designing your individualized program.

To get these results we will need your cooperation, enthusiasm and steady attendance and commitment. We must work as a team to get the best results possible.

To become healthier and fitter you should schedule at least 2 workouts a week and progress to doing some activity every day of the week.

Total home training will periodically reevaluate your program provide constant supervision and adjust, this is responsible fitness training

Lastly, we will work with you discussing your situation needs, and preferences to meet your objectives and goals.

Getting started on your fitness goals may be the most difficult part whether its motivation, know how, equipment etc

“it may take tremendous amounts of energy to overcome inertia and get started initially, it then takes far less energy to keep going.”¹

There is much wisdom in his words.  Sometimes, the hardest part of reaching a goal is just getting started.  That first day of doing things differently or the first experience of bypassing an unhealthy treat in favor of a food that will give you more energy can be daunting.  It isn’t easy and it certainly isn’t fun.

So how do you get that momentum?  How do you start moving?  Accountability is the answer.  Having someone else involved in your efforts can be the most important factor in your success.

It is hard to change lifelong habits on your own.  You need radical motivation that comes from involving others in your efforts.  Setting deadlines, making commitments and entering contests all provide an external motivation that will carry you through even the toughest temptations.

And once you get started, you will find that the momentum principle kicks in and it becomes easier and easier to keep going.

Start NOW, we are here to help you.

THT® MISSION

Our mission is to HELP as many people as possible to reach their HEALTH and FITNESS goals.

• We will achieve this by providing ETHICAL and cutting-edge training practices.
• We will follow our guiding principles
• SAFETY comes first
• CUSTOMIZED programs for each client
• REALISTIC and ACHIEABLE goals for each client
• Training programs will be RESULTS oriented SAFE and CHALLENGING

THT® VALUES

Team work, when we work together to achieve a common goal, we will accomplish great things.

We will help many people reach their health and fitness goals, the team will establish solid foundations in their field and become leaders in their communities, they will change many peoples lives and be part of a team that will be their extended family.

We will apply our core values

HONESTY – HARD WORK – PASSION – DEDICATION – LOYALTY – PERSEVERANCE – CUSTOMER SERVICE

THT® TRAINING PRINCIPLES

The principles are in place to help guide our decision making when designing programs, choosing exercises and giving recommendations. Ethical practices

1. Safety above all else, we asses each exercise risk/benefit ratio, the benefit should be high and the risk minimal for each client.
2. Alignment, proper form, technique trumps all exercises and load. (There is no load if there is no alignment or proper form.)
3. Progressions/ regressions should be your guide on an individual basis of each client.
4. The THT program Template should always be followed.
5. Goal setting and progress reports are your professional obligations.

(client success and trainer liability)

THT® VISION

Our vision is to be the sought-out fitness company for helping people reach their fitness and health goals.

We want to provide customer service, satisfaction and built lasting relationships based on our values of honesty, loyalty, passion, hard work, dedication and perseverance

Our team of trainers will be on the cutting edge of fitness, Program design and training will always be RESULTS oriented keeping in line with our primary goal of SAFETY FIRST.

GO ALL THE WAY!

Part of our identity as trainers, team members, and people is to apply the slogan “Go All the Way”

*we deliver more than we promise

*we leave our place of work better than we found it

*clients leave feeling better than when they came in

*we go all the way to help someone till they are satisfied

*we touch we finish

PROFFESSIONALISM

Our vision is to be the top trainers in the industry, we want to be sought out to help people reach their goals. We want to have an impact in our community and be recognized as a great company to help you reach your fitness goals. Our behaviour, our uniform, our appearance and our work ethic and values reflect our vision and professionalism. Together as a team we can accomplish great things as a company and individually.

THT® Trainer Checklist

• Uniform at all times
• Prompt 15 minutes before your appointment
• Clean
• Program ready in hand
• Client contact info vise versa
• Back up trainer (list of all trainers) Team concept
• Follow up before training after training open communication
• Goal setting template for program
• Voice mail messages

CLIENT MANAGEMENT

• CLIENTS MUST BE BOOKED IMMEDIETLY WITHIN 24 HOURS OF RECEIVING CLIENT INFO
• READ CLIENT PROFILE/ DISCUSS WITH ASSESOR OR OTHER TRAINER IF TAKING OVER
• NEVER UNDER ANY CIRCUMSTANCES TRAIN A CLIENT WITHOUT KNOWING THEIR GOALS ISSUES AND LEVEL
• SEND YOUR 1 ST PLAN TO SAM BEFORE YOU SEE CLIENT
• BOOK AND CHECK OUT YOUR SESSIONS
• HAVE BACK UP TRAINERS FOR ALL YOUR CLIENTS/CONFIRM WITH YOUR MANAGER
• PROGRESS REPORTS AND PROGRAM SAMPLE UPLOADED MONTHLY IN CRM
• RENEWAL OF CLIENTS BEFORE 5 SESSIONS LEFT
• JOURNAUX DES CONTACT FOR ALL CLIENT INFO
• DOCUMENT SUCCESS STORIES
• ASK FOR TESTIMONIALS
• ASK FOR REFFERALS
• UPGRADE CLIENT IF APPLICABLE
• ALL OTHER SERVICES MUST GO THROUGH THT OFFICE, NUTRITION PLANS, MASSAGE THERAPIST, PHYSIOTHERAPIST,
• PROFFESSIONAL DEVELOPMENT IS A MUST INFO MANAGER MONTHLY OF YOUR PROGRESS

      TEAM BUILDING

• MONTHLY TEAM MEETINGS
• MONTHLY EXCELLENCE REVIEW
• SOCIAL MEDIA PROTOCOL
• PROGRAM EXCHANGE AND DEMONSTRATIONS 

SMART PEOPLE

• *use simple language
• *talk less but say more
• *stay teachable
• *ask questions
• *change their minds

 Links

Band Training: You will find it in http://totalhometraining.ca  named as (The Band DVD training with Sam THT personal home trainer)

Complete Warm up:

1. Log on to totalhometraining.ca
2. place the mouse on “Programs” (don’t click just place the mouse on it)
3. Then click “Complete warm up”
4. It will start to download (wait for it) then you will find it in in your (Download folders) in your computer.

Program Design:

1. Log on to totalhometraining.ca
2. place the mouse on “Programs” (don’t click just place the mouse on it)
3. Then click “Complete Design Program”
4. It will start to download (wait for it) then you will find it in in your (Download folders) in your computer

Videos on trainer’s site (totalhometraining.ca, second video box called THT GYM Fitness Assessment on video page, click on ‘’playlist’’ top left corner.)
Videos are only 2-3 minutes long at most.

THT® SYSTEM

The THT system is designed to meet today’s clientele. We see more people getting into fitness that are in it more for health and fitness as opposed to liking to workout. This client presents a challenge to the traditional workout that separates cardio and strength. It takes a long time to see results and adherence is very low. Traditional training, we rest longer than we workout and the results are not surprising that people drop out of training more often than not. At THT we want to provide training that is safe and produces results for clients with fun and stimulating programs that are geared specifically for each client.

The THT system is designed for today’s trainer and clientele. It is a short workout that is explosive, challenging, with minimal equipment and maximum results that can be done anywhere, anytime.

As trainers our goal in program design is to complete a workout in a given amount of time, that covers all components of fitness using our cutting-edge training system.

With every exercise we try to incorporate as much as possible in terms of technique, focus, core and balance

“get the most out of the least”

 Alignment

The effectiveness of all exercises and positions is dependent on the alignment of the client.

Alignment should always come first in program design and initial programs, this is to establish optimal training conditions, effectiveness of exercises and prevention of injuries and undo stress of compensating muscles. When we apply exercises to optimal body alignment it forces the body to withstand the forces applied with whatever piece of equipment, position or exercise. So we are:

“getting the most out of the least”

When we apply alignment, it does not matter what exercise you are doing, isolation, compound, open chain, closed chain, machine or free weight the result is the same in terms of functional training.

Functional training is about the body’s ability to withstand everyday activities as much as it is to mimic everyday activities.

Alignment exercises are exercises that need high number of repetitions to ingrain. Once ingrained through repetition we can recall easily when desired

When we establish an optimal position for each client, we teach

• Body awareness
• Muscle awareness
• Joint awareness
• Movement awareness
• Range of motion awareness

NEVER SACRIFICE ALIGNMENT FOR THE SAKE OF LIFTING HEAVEY OR DOING MORE.

Alignment is looked at 5 points

1. Head and neck

• look at all possible movements and range of motion
• lateral flexion
• rotation
• flexion and extension
• chin slides
• stretches for upper trapezes, scalene, levitator scapula

use these movements and stretches to achieve optimal position for your head and neck, reinforce it through exercises to achieve optimal position.

2. Shoulder complexes

• check all movements
• protraction
• retraction
• elevation
• depression

Establish optimal position, shoulder blades back and down, use these exercises to reinforce position

1. T, Y, W
2. T spine rotation
3. T spine extension
4. Core
5. Hips
6. Knees and ankles

Through the assessment process you should have identified some areas of concern.

Build exercise, drills, mobility and flexibility to establish optimal alignment for your clients (see manual for some exercises) these protocols should be part of your warm up series.

Alignment should also be reinforced in the progression of exercises before load.

 Some typical postures

Always correct posture before exercise

 PREPARATION mobility & flexibility
We begin all our sessions with a 10-15 minute of a warm up phase. This phase determines the success of your session use this time wisely to

• tune up muscles and movements for your specific workout
• muscle activation
• reinforce ROM
• screen for injuries
• body, mind, spirit preparation
• injury prevention
• reinforce body alignment
• warm up body

The warm up includes

muscle release, foam rolling allows tissue to become more pliable, removing knots and promoting blood flow.

mobility & flexibility allows joints to become more mobile and flexibility allows muscle to return to original lengths. We use this part of the warm up to address joints that need more mobility and muscles that need more flexibility.

Focus on flexibility and mobility exercises to include the anterior, posterior and lateral aspects of the body                                                           

ANTERIOR

POSTERIOR

ROTATIONAL

ROTATIONAL

• Mobility of the hips

SHOULDER mobility

• work on scapula Shoulders
• T-Spine Mobility
• Ankle mobility
• Knees & Ankles

ACTIVATION

Activation is used to prepare the body to perform the training program and is done after the mobility part of warm up.

There are 3 areas we focus on:

1. shoulder complex (rear delts, rotators, rhomboids)
2. core first we check for breathing pattern (inner unit) then work on    outer unit (erectors, obliques, abdominals)
3. hips/glutes (glute medius, max, hip flexors, adductors) we focus here on turning those muscles ON the resistance is usually light with high number of repetitions.

Muscle activation

Initial BREATHING assessment and core

Core

• inner unit check for proper breathing pattern before you move on to outer unit.

Have client breathe as they would and check if they are breathing properly, is the breath shallow and only the chest expands. Have them place their hands-on belly and ask them to breathe in and expand rib cage and belly and as they exhale ask them to draw in belly and rib cage.

Dead bug exercises are great to help client to breathe and activate the core, clients should be able to perform these exercises before doing any other core exercises

• outer unit
• CORE/Lower Back/OBLIQUES

Planks

Back extension

Obliques/anti rotation

Chops/ rotation

• Glutes

The glutes play a huge role in performance, injury prevention (specially to lower back and knees). Gluteal amnesia is a common problem due to sitting for long hours and inadequate training therefore glute activation is a must for all clients.

Abduction

• Glute Max

Hip Hinge

REAR DELTOIDS /SHOULDER COMPLEX ROTATOR CUFF

The shoulder complex is a very common area of injury and lack of mobility. If client scores low on the upper body flexibility test this becomes even more important. The focus here should be on the T-spine mobility and movement at the scapula, pay close attention for compensations of upper trapezius and triceps. The initial exercise selection should be body weight no external resistance Q clients to move from the shoulder blades. Begin with T, Y, W.

THT® Template

The template is intended to design programs for all clients. This allows us to work together as a TEAM to attain our mission and fulfill our vision as TOP TRAINERS in the fitness industry. You have the freedom, creativity and variety within the template to design your program. Be proud of your program and feel free to compare with other trainers discuss with me and exchange with your team.

(See Program Template in www.totalhometraining.ca under ‘’PROGRAMS’’)

THT® SYSTEM

The system is simple and effective. We look at the body as 3 areas of focus, UPPER, LOWER, CORE. We alternate our exercises from 1 area to the other this limit the rest time and we address total body training. You will notice that the clients will be able to maintain this system very well with no rest. Traditionally we rest longer than we work out, we want to reverse that system to working out more than resting. You will also notice that clients will tell you they really like this system and they do not feel bored which will lead to better results and adherence. This system also accomplishes the cardiovascular part of the training. With no rest between exercises we can easily get the heart rate between 50% and 70% which is recommended by ACSM for cardiovascular benefits, again

“GET THE MOST FOR THE LEAST”

I called this system COMBINATION TRAINING, I started using this about 20 years ago, I was fascinated about training simultaneously both cardiovascular and muscular systems. I have experimented with it over the years and keep making adjustments as I learn new ideas.

Circuit training was the first method in the 50’s to start this type of training, many new ways are popping up now and the science is also catching up as more and more evidence is discovered to support this type of training. (I will add some new fun and interesting methods)

HOW IT WORKS

We use the tools of the trade such as bands, balls, our own bodies to create continuous training to stimulate both systems. As trainers we have to learn which exercises increase the heart rate and which exercises decrease the heart rate and how we can manipulate our exercises to get our clients in the level that is appropriate for them and effective for us to attain the results we want.

We also have to be aware and teach clients how to perceive their intensity and to be able to communicate this with us, this communication has to be established, the Borg scale is an excellent tool.

The system is simple,

-we alternate between upper, lower, and core any order is good.

-we employ combination training, intervals, plyometrics, skipping, to develop energy systems and power.

-alignment and full range of movement is encouraged throughout the workout with every exercise.

UPPER BODY EXERCISES, push and pull horizontal and vertical

CORE, dead bug, anti-rotation, flexion & extension, rotation

LOWER, Hip and knee dominant front and back in and out

sample basic program
foam rolling

Mobility & flexibility

activation

When designing your circuits, you may add exercise for mobility if it’s a priority, for example

1^st exercise is the major muscle focus

2^nd could be a mobility exercise for ankles

3^rd exercise is core focus

4^th exercise is opposite of 1^st (is first focus was a pulling exercise we may do a push exercise or leg)

Basic circuit 3 exercises repeat 2-3 times

• Lower  
• Upper
• Core

3 minutes Low intensity interval training

cool down/ stretch

use static stretching to address client’s tight muscles, 30 seconds each stretch.

PROGRAM DESIGN NOTES

*ALIGNMENT IS FIRST

*DO NO HARM

*PREVENT INJURY

*IMPROVE FITNESS

*ANALIZE RISK/BENEFIT OF EACH EXERCISE

*MOBILITY & FLEXIBILITY IS PREVENTION

*KEEP IT SIMPLE

WEIGHT LOSS

As THT specialist we follow our major principle “get the most out of the least”

As “When we look at cardiovascular training and weight loss we have to choose the system that will yield the greatest return for the shortest amount of time. If we look at traditional aerobic training which is basically steady state training which you can sustain for long periods of time. According to ACSM 50-70% of one’s maximum heart rate will yield aerobic benefits. Our THT system can accomplish this through our regular strength training program (combination training). We can also manipulate energy systems through higher intensity exercises and drills for short periods of time. This by far will burn more calories build muscle and get clients feeling and looking better much faster and safer. In terms of weight loss, building muscle and cardiovascular health this is the best system available. Learn how to program for it and help clients reach their health and fitness goals.

WEIGHT LOSS PROGRAMS

As THT specialist we follow our major principle “get the most out of the least”

3 months 5-15-pound weight loss program

All weight loss programs are minimum of 3 months, do not recommend anything less than 3 months here are the options

The most effective is 4 times a week with a THT trainer 50 sessions, the second option is 3 times a week with a THT trainer and 1 time on their own 36 sessions, the 3^rd option is 2 times a week with a trainer and 2 times on their own 24 sessions.

A 3-month nutrition plan is required

Phase 1   date

3-week base conditioning and foundation

Weight training 1-3 sets 20-30 repetitions total body (basic THT circuit)

Flexibility/mobility focus on areas of need static after workout dynamic before

Cardiovascular with trainer LIIT (low intensity interval training) 70-80% 1-minute 2-minute recovery 50-60% (5 sets)

Phase 2 date

3-week muscle toning and interval training

Weight training 2-4 sets 10-15 repetitions focus on weak or muscles of interest activation areas (intermediate THT circuit 3-5 exercises)

Flexibility/mobility before and after workout

Cardiovascular MIIT (medium intensity interval training) 75-90% 30 seconds on 1 minute to 1-30 off (7 sets) in between circuits

Phase 3 date

3-week hypertrophy building muscle and HIIT

Weight training 3-5 sets 8-12 repetitions higher load. (THT® advanced circuit)

Flexibility/mobility continue before and after

Cardiovascular HIIT (high intensity interval training) 90-100% 20 seconds on 1 minute off (5-8 sets) during workout or at the end.

Phase 4 date

3-week burn cycle THT®

Weight training advanced circuits 3-6 exercises and metabolic (5-8 circuits) during workout between weight training circuits

Weight loss program 20 pounds and more are built on the concept of 1 pound a week (example 30-pound weight loss is 30 weeks)

Sample program

WEIGHT LOSS 20 POUNDS   6 MONTHS (48-100 SESSIONS) 3-4 TIMES A WEEK

CYCLE 1 FOUNDATION 4 WEEKS

CARDIO 3-5 MINUTES 60-70%

WEIGHT TRAINING ENDURANCE 15-30 REPETITIONS COMPOUND 3 SETS

CIRCUITS (3) 3-5 EXERCISES

NUTRITION  1500 CALORIES

HOMEWORK 2-3 STEADY STATE CARDIO 30 MINUTES 60-70%

2 BUILDING CYCLE 4 WEEKS

CARDIO 1-3 MINUTES  75-85%

WEIGHT TRAINING 8-12 REPETITIONS COMPOUND AND ISOLATION 4 SETS

CIRCUITS 5 EXERCISES

NUTRITION 1400 CALORIES FOCUS PRE& POST TRAINING

HOMEWORK STEADY STATE 30 MINUTES 70-80%

CYCLE 3 BURN 4 WEEKS

CARDIO 1 MINUTE  90-100%

WEIGHT TRAINING 10-15 REPETITIONS MUSCLE BURN ISOLATION AND COMPOUND

ADVANCED TECHNIQUE ISOMETRIC, DROP SETS, GIANT SETS

CIRCUITS 4-5 EXERCISES

NUTRITION  1300 HYDRATION PRE & POST

HOMEWORK 2-3 STEADY STATE 70-80% 30 MINUTES

CYCLE 4 REPEAT BUILDING

CYCLE 5 REPEAT CYCLE BURN

CYCLE 6 ASSES

Band Training

Get the most for the least

Band training in my opinion is probably the most effective piece of equipment that you could use to get the most out of your training.

• it is portable, fits in your pocket
• not expensive
• attaches easily to almost anything
• you can train any part of your body (look at video)
• you can adjust resistance as easily as moving closer or further
• allows you to use multiple hand positions and grips
• you can train any angle you want
• allows you to mimic sport specific moves for any sport
• the resistance of elastic bands indirectly works all your stabilizers and core muscles
• very easy on joints
• adaptable to train elderly from a seated or standing position

band training is very common among rehabilitation specialist for some of the reasons listed above but just as effective for the general population and sports performance.

All THT trainers should have a set of bands in their tool box and be able to design programs using bands for any part of the body.  Make sure you watch band training video, Enjoy

See DVD for band training exercises

 PROGRESSION/REGRESSION CONCEPT

SQUAT

• isometric hold 30-60 seconds
• assisted
• box/bench squat
• goblet
• and mine/band/cable
• free weight squat

LUNGE

• assisted reverse lunge
• reaching reverse lunge
• reverse lunge
• forward lunge
• walking lunge

SPLIT SQUAT

• assisted split squat
• reaching split squat
• cable/band split squat
• goblet split squat
• DB/KB split squat

ROLE OF THE ABDOMINAL MUSCULATURE>

“During most activities it is to provide isometric support and limit degree of rotation of the trunk.”

CORE

• breathing
• dead bug
• plank
• side plank
• moving plank
• flexion/extension

CORE STANDING

• band holds
• band circles/presses
• band rotation
• chops

Positional developmental sequence

½ kneeling             assisted                 bodyweight

Tall kneeling          body weight          K.B.

Split squat             goblet                     D.B.

2 feet                      off set                     B.B

Single foot             bilateral                 vest

Unilateral              pulley/band

THT Program design extras

THT combination training system, I designed this style of training 20 years ago to help clients reach their fitness and health goals. The issues were that many clients had was that they only went to the gym when they had a training session, so there was no extra training that they could do, especially cardio and I could not justify having a client do cardio during a session. The other issue was that traditional training programs required to much rest time between sets, keep in mind most clients we train are beginners and much time is dedicated to learning proper execution of exercises so rest time was not required as suggested in traditional training. The other issue was that most people were training 2 times a week so split routines did not make sense either because they would only work each body part 1 time a week which is not sufficient to get the results they wanted. I came up with THT combination training to help my clients get better results.

The idea was to split the body in 3 areas upper, lower, middle, and include an exercise that elevated the heart rate. The circuit would be 3 exercises with a cardio based after each circuit. This solved my issues and I have been using this system ever since, with great results.

The system has evolved over time with new equipment and training ideas, here is the sample COMBINATION TRAINING THT

Beginners

3 exercise circuit (upper, lower, middle) repeated 2-3 times followed with a 1-3 minutes low intensity cardio exercises (cardio machine if available)

4-5 circuits in a training session

Intermediate

3-5 exercise circuit, repeated 2-3 times followed by 1-3 minutes of moderate intensity cardio exercise

4-5 circuits in a training session

Advanced

3-7 exercises circuit, followed by metabolic exercise 30 seconds (plyometrics, box jumps, battle ropes, ladder and sled drills)

3-5 circuits

This is the original circuit, i have added some additional circuits formats below

EMOM (every minute on the minute)

choose 8-10 exercises

choose the weight to do 10 reps not more than 12 and not less than 8

choose how many circuits usually 3 (each circuit should take 12-13 minutes)

each exercise should take about 20 seconds and rest till the end of the minute before you start next exercise.

30-30 (30 seconds of training 30 seconds off)

choose 8-10 exercises

choose exercises and weight that client can do for 30 seconds

choose how many circuits

the client does exercise for 30 seconds rests 30 seconds before moving to next exercise

great for beginners, promotes work capacity

20-40 (20 seconds exercise 40 second rest)

choose 8-10 exercises

choose weight that they can complete no more than 10 repetitions (8-10 is good)

choose how many circuits

client performs exercise for 20 seconds or 10 reps rest for 40 seconds before next exercise

the weights are heavier in this circuit clients are challenged both muscular and cardiovascular they should have at least 6 months of training.

15-45

choose 8-10 exercises

choose weight that they can complete 8 reps (5-8 is good)

choose how many circuits

client does exercises for 15 seconds and rests for 45

the weights are much heavier here the client needs to have good training experience should only perform this circuit 1 time a week

Circuit design

 exercise selection category

upper, push & pull, horizontal & vertical

middle, anti rotation (planks, wheel, TRX, band), rotational, flexion & extension, transverse (breathing, dead bugs)

lower, hip dominant, knee dominant (flexion & extension)

other, plyometrics, skipping, ladder, sleds, battle ropes, box jumps, band explosive

structure of circuit

3-5 rounds

3-10 exercises

20-30 mi

Fitness assessment

A fitness assessment is done to identify areas that the client needs help with (compensation patterns, tight muscles, imbalances, posture) therefore we provide minimal demonstration of the exercises so that we can identify faulty mechanics and their tendencies and patterns. Provide verbal explanation and look for mechanical problems, take notes so that you can design a program to help them reach their health and fitness goals.

A fitness assessment is,

• to identify faulty movement patterns
• muscle weaknesses
• imbalances
• Postural issues
• compensation patterns
• tight muscles
• Breathing mechanics
• balance
• cardiovascular recovery assessment

A fitness assessment is not,

• A time to discuss which exercises are good for whatever body part
• A time to discuss how machines work
• A time to discuss personal programs
• A time to demonstrate equipment

If clients are asking for this remind them that exercising badly is more hazardous to health and fitness because repeating faulty patterns leads to overuse of muscles and injury and bad movement patterns reinforce weaknesses and imbalances in your body which becomes harder to correct.

It is your professional obligation to inform people of dangers  of exercising without proper mechanics and technique.

The program dilemma, many clients will ask you for a program, explain to them that designing a personalized program takes time, you as a professional need to asses them properly to see what program would be a good fit for them you have to identify tight and weak muscles you also have to know what there technique experience is before you can start to design a program, the program will have to be dev eloped and then you will have to demonstrate it to the client and again depending on their experience it may take 10 plus sessions to build a solid foundation. Explain to the client that this is ethical training and we want the best for you moving forward.

This is your obligation, ENJOY and HELP as many people as possible reach their health and fitness goals.

RAPORT with clients is the most crucial step to helping the client reach their health and fitness goals. If the client feels that they have a connection with you, if they feel confident in your expertise and if they feel like you care about them, THEY ARE MORE LIKELY TO INVEST IN THEIR HEALTH AND FITNESS WITH YOU.

here are some recommendations to help the client feel comfortable and well taken care of.

This is your opportunity to impress this person about our team, our mission, your expertise as a PERSONAL TRAINER.
seize the opportunity to provide a great customer experience.

• Greet the client at the front desk with a smile and their name. Be prepared 5-10 minutes before the appointment. Make sure that
• The assessment room is clean and that the table and chairs are set up for you and the client

• Have the assessment documents ready fill out as much information as possible before such as date, your name, clients name
• Have the assessment tools ready scale, measuring tape, pulsometer, make sure they are functioning
• Have the assessment charts ready to view with client?

Have the client take a seat make sure they are comfortable

Introduce yourself, briefly review the assessment.

here is a list of questions you should be asking

-what has been your training experience?

-are you presently active?

-if yes what are you doing?

-if no why not?

-Why have you decided to get in shape?

-do you have any concerns about your health or fitness?

-do you have a plan to reach your goals?

-do you have any experience with weight training?

-why did you stop training?

-what activities have you done before that you enjoyed?

-do you think that your health and fitness are important to you?

-how would you rate the importance of your health and fitness on a scale of 1-10?

after the questions ask them

WHAT ARE YOUR FITNESS GOALS? help them here to identify and set smart and reachable goals, this will be important at the end of assessment.

proceed with assessment

age, sex, date of birth, height, resting heart rate, explain to them what a normal heart rate is and why its important, review chart

ask the client to remove their shoes and socks if they feel comfortable, if not they can leave their socks on

set up scale and record

weight, body fat%, lean muscle%, water%, Bone density

explain the results to the client, what are the concerns and what are the goals to reach

continue with the waist, hip and chest measurements, explain the waist measurement importance

review present or past injuries, discuss cause and when establish how they recovered record on sheet all information and have client sign sheet.

time to go into the gym from office, remember people are watching you be PROFFESSIONAL AT ALL TIMES

Scoring system for assessment

0 means there is pain associated with this test

1 means this exercise or movement is a priority

2 means this is acceptable but needs some technical guidance to reach a score of 3

3 means the exercise or movement is normal you can progress this exercise

the 1^st test is the breathing test ask client to breathe a little more deeply and exhale ask them to repeat a couple of times and tell them the outcome of the test and why its important record the evaluation on your sheet. Next is the 3-minute step test set up and explain how to do it, record the heart rate after 1 minute of finishing the test. (you can look at manual to give client indication where they stand)

the next test is the 4 exercises, ask them with each exercise if they know how it do, if yes ask them to show you and grade it. Give feedback to there demonstration, repeat with each exercise if they do not know what the exercise is show them briefly without explanation of technical points and grade it.

SQUATTING

Look for faults in the squat pattern and grade

Row exercise/pulling movement

• Exercises

do from standing position shoulder blades and head in neutral position limit arms and wrists as much as possible but a strong grip is essential

Push up /pushing movement

Start with the push up, look at body position and alignment. If the quality needs work mark in your notes

This is the position we are looking for.

Notice the extension on the lower back, this is an indication that they are not bracing, core activation has to be established

This is modified, still looking at same points as regular push up

Plank
look at quality of position if they have good position then time them and record

continue with flexibility test for the upper and lower body and grade them

Upper body flexibility

Look for other 3 points of contact

1 elbow, if elbow does not touch wall it indicated tight pecs

2 wrists if not touching or extended indicates rotator cuff tightness

3 wall slides look for complete extension and arms staying in contact with wall if not indicates tight lats

Notice wrist left hand extended                  Notice arch in back indicates compensation for tight lats

Notice the arms are not completely extended

Lower body flexibility

Quadricep normal heel to bum    (3)

Hamstring above is 1top right is a 2 above left is 3 (normal) bottom right is hyper flexible we do not prescribe hamstring stretches

next is the balance test and rotation test grade them Balance test

Inform the client that the assessment is finished THANK THEM FOR PARTICIPATING and return to the office to review their results

use the information gathered to tell them how you can help them

GIVE THEM YOUR RECCOMMENDATION TO REACH THEIR GOAL BASED ON THERE CURRENT SITUATION

EXAMPLE

I recommend that we go twice a week for 3 months to help improve your weight loss as you are in a danger zone for disease, as well stress levels at work. You are also very tight in the upper and lower body due to sitting a lot at work and we saw that today. the exercise will also help you with your sleeping patterns allowing you to recover better and feel more energized during the day. I also recommend we work with 60-minute sessions since your experience is very low. The biggest reason people stop training is because they get hurt or do not get any results. We are an ethical company that gets results and our primary principle is safety for our clients. So, lets get you on the path to become the best you.

WHEN WOULD YOU LIKE TO START?

DO NOT TALK! LET THE CLIENT RESPOND, GIVE THEM THE TIME TO PROCESS

if they mention money go through the different options, smaller packages, 30-45-minute training etc.

if the main goal is weight loss refer to protocol below

let them know that we have specific weight loss programs that we follow

5-15 pounds is a 3-month program and nutrition plan

The best option is 4 times a week with a trainer 50 session package

The second option is 3 times a week with a trainer and 1 time on there own 30 session package

The last option is 2 times a week with a trainer and 2 times on there own 20 session package

Remember give them the best option which will allow the to reach their goal, and second option, the last option is if the client will walk away

More than 15 pounds of weight loss we base the training on 1 pound a week

Example 30-pound weight loss is a 30-week training program based on the same protocol as above (30 weeks 4 times a week 120 sessions)

After you have decided on the training package with client review the Personal Training client/trainer agreement, have client fill out their address at bottom of page and check off that they have received their copy.

Continue to the back of agreement and fill out when they are available for training, the type of package have client print their name and signature also include your name on the lower part photocopies and give 1 to client.

Congratulate them on their decision to make their life better give them your # and book their 1^st appointment immediately if you are the trainer if you are not the trainer tell them that they will be contacted within 24 hours to set up their training.

If the client has not decided, ask them when a good time would be to follow up with them.

Document everything and put a note in contact des journaux to follow up

Your training recommendations should be on the bottom of the trainer’s notes, review your assessment and make sure everything is filled out scan your document into Mindbody.

When a person claims they feel sick etc, you should first establish if they have pain so that you can ask the right questions. The presence of the pain is something that we want to establish immediately (or rule out) in order to ask the right set of questions.

Ask if the person has pain/discomfort anywhere.
Have them point with one finger where it hurt the most.

PQRST
(Questions for complaints associated with PAIN/DISCOMFORT)

Provocation (What caused this/What were you doing?)

Quality (Describe pain. Sharp, Dull, Pressure…)

Radiation (Where else does it hurt)

Severity (1-10)

Time (How long have you felt this way)

Next, take SAMPLE history to find out more information about them. If they lose consciousness, then you will be able to give paramedics the following important information that they and the hospital will need.
SAMPLE

Signs & Symptoms

Allergies (Do you have any?)

Medications (Are you on any?)

Previous Medical History (Has this happened before?)

Last Meal (what did you eat or drink?)

Events Prior (What were you doing when this happened?)