Pengetahuan Pelatih Fitness

Fleksibilitas. Kelenturan adalah kemampuan otot untuk mengendur dipadukan dengan elastisitas jaringan lembut di sekitar persendian. Kadang kala ini dsebut sebagai kemampuan merentang ketika menunjuk pada otot, dan disebut mobilitas persendian ketika menunjuk pada persendian. Fleksibilitas muskoloskeletal merupakan komponen penting dalam pembentukan pola rekruitmen otot yang benar dan keseimbangan otot. Postur tubuh yang kurang bagus dan kondisi duduk terlalu lama dapat memberikan pengaruh besar pada fleksibilitas seseorang. Peneliltian menunjukkan bahwa ketika sesorang bertahan pada posisi *shortened, jaringan penghubung akan cenderung menjadi pendek. Hal ini akan mengarah pada stress dan kelelahan yang parah dan membuat otot menjadi tidak seimbang, Ketidak seimbangan ini mengubah program penggerak CNS dan mengakibatkan pola rekruitmen yang salah. Bentuk spesifik dari fleksibilitas mungkin diperlukan pada waktu tertentu pada program latihan fisik untuk memastikan bahwa musculature (susunan otot dalam tubuh) seimbang dan tubuh siap untuk latihan. Kekuatan Ada banyak bentuk kekuatan. Untuk lebih mudahknya, kita akan bahas tiga jenis kekuatan yang berkaitan dengan gerakan fungsional sehari - hari. Jenis – jenis kekuatan itu adalah, kekuatan fungsional, kekuatan endurance* (stabilisasi), dan tenaga. Kekuatan Fungsional Kekuatan fungsional mungkin merupakan kekuatan yang paling penting. Kekuatan ini didefinisikan sebagai kemampuan untuk mengurangi, menghasilkan dan secara dinamis menstabilkan gerakan yang terkoordinat. Kekuatan fungsional menjadi penting pada program gerakan dan latihan resistensi. Kekuatan fungsional terletak pada otot tubuh untuk melakukan tiga tugas dasar, untuk bertindak secara konsentris (akselerasi), eccentrically* (perlambatan /deselerasi) dan isometris (stabil). Otot juga harus bekerja secara kelompok atau sinergi otot. Ketahanan / Endurance . Ketahanan adalah kemampuan untuk menghasilkan dan mempertahankan tingkat minimal kekuatan atas tindakan yang ada, sebagai suatu bentuk sikap tubuh yang jelas. Otot postural hanya menghasilkan kira – kira dua tau tiga persen dari kekuatan maksimalnya untuk mempertahankan poswtur yang tepat di sekitar tulang belakang netral. Berdasarkan postur yang umum dilihat pada masyarakat saat ini, tampaknya tugas ini sangat sulit. Karena itu kekuatan daya tahan merupakan komponen penting stabilisasi yang tepat. Tenaga /Power Tenaga didefinisikan sebagai tenaga paling besar yang dihasilkan dengan velositas tertinggi. Karena tingkatan tenaga diukur dengan kombinasi kekuatan dan velositas, kekuatan dalam jumlah yang sama bergerak dengan velositas tinggi menghasilkan tenaga lebih banyak. Pada beberapa tingkatan, tenaga juga penting untuk menjalankan fungsi sehari – hari dan harus diimplementasikan pada semua program latihan. Tenaga tidak berarti kita tengah melakukan latihan atletik. Tenaga hanyalah bentuk lain kebutuhan kekuatan tubuh untuk menghasilkan fungsi yang tepat dan untuk memperbaiki gerakan harian.

Fundamentals of Movement

Balance Balance is the ability to sustain or return the body's center of mass (CM) or line of gravity (L(;) over its base of support (BS). The term bal, II1C(, is often used synonymously with the term stability. However, stability is actually a measurement of balance. When the complete scope of balance is considered, the closer the CM/LG is in relation to the BS, the more stable a person is. Conversely, the further the CM/LG is from the BS, the more unstable a person is. Babnce is usually described in two forms: static (motionless) and dynamic (mobile), Static balance can be demonstrated by a stationary position such as standing on one foot, both feet or in a recumbent position. Essentially, static balance is the ability to maintain the CM/LG within a re'latively constant state over the BS. Dynamic balance is the ability to repeatedly alter the CM/LG over the BS to perform a movement. You see this in everyday activities such as walking, running, jumping, bending and reaching, as well as in sports. Achieving dynamic balance is a vital component for skillful movement and proper coordinatiol1. It's an essential part of any exercise program with the goal of improving movement.

Identifying the Goals and Needs of the Typical Health-Club Member

A successful personal trainer must have the ability to decipher a member's goals and, from that, determine his or her needs. You may hear many descriptions related to why someone joined the club or what they hope to accomplish with help from you as their trainer. For example, you may hear goals that relate to appearance such as a desire to tone, firm, shape, sculpt or build. Perhaps a member has functional goals such as increasing strength and energy, moving more efficiently or reducing pain while moving. Or you may hear a member express the desire to enhance a sports-related goal such as playing more tennis or competing in strength or endurance-related sports. As a trainer, you must listen carefully to a memher's goal, determine the needs associated with the goal and proceed to qualify him or her before designing an exercise program. You then must present the training program to the member in a manner that's easy to understand and simple to learn . Finally, you should identify when a member is ready to progress and provide him or her with the proper progression sequence to match his or her goal and physical capability. Personal training requires an abundance of knowledge placed into a logical thought process ,and presented in a simple, non-threatening fashion. It's the objective of this manual to providc you with the most relevant, cutting-edge information available to teach you how to master these techniques. We've categorized all the science and practical information into three main goals and delivered this information only as it pertains to servicing members in a health-club environm ent: to improve daily activities, enhance performance and change appearance . When devising an exercise program for these goals, it's important to begin with a person's ability to perform normal, everyday, functional movements. These actions require the neuromotor abilities of balance, coordination, flexibility and strength. However, to have a true understanding of these abilities in relation to movement, an understanding of the kinetic-chain concept must first be explored.

Exploring the Kinetic-Chain Concept

The kinetic-chain concept states that muscles, joints and proprioceptors all work together and no body part works in isolation. When using exercise to improve daily activities, enhance performance or change appearance, it's important to incorporate exercises that emphasize movements as well as training specific body parts. By including movement exercise in all 3 planes of motion in a less stable environment enhances the synergy between the nervous and muscular systems (neuromuscular efficiency). This is crucial to ensure the safety and effectiveness of activities performed both inside and outside of the gym.

Gathering Information

Before you can design a training program, you must determine a member's needs based on their goals and physical and life style capabilities.You can accomplish this by performing what is known as a needs analysis. The needs analysis is broken down into three distinct parts: tire prc-exercise interview, starting statistics and the structural- integrity assessments. The pre-exercise interview is designed to reveal information that will assist you in determining a member's true reason for getting involved in the health club and/or personal training. This information includes the occupation, member's goals, health history and training experience.

Gathering Information

Before you can design a training program, you must determine a member's needs based on their goals and physical and life style capabilities.You can accomplish this by performing what is known as a needs analysis. The needs analysis is broken down into three distinct parts: tire prc-exercise interview, starting statistics and the structural- integrity assessments. Pre-Exercise Interview The pre-exercise interview is designed to reveal information that will assist you in determining a member's true reason for getting involved in the health club and/or personal training. This information includes the occupation, member's goals, health history and training experience.

Course Goal

The purpose of this course is to give practicing fitness professionals the knowledge to create and implement individualized exercise and nutrition programs that allow health-club members to attain their fitness goals safely and quickly. The course reviews the basic principles of human physiology, exercise and nutrition and relates them to the goals of altering body composition and improving performance. Application of this knowledge promotes positive, goal-oriented change. Once certified, You will have the ability and confidence to assist any member, regardless of fitness status and goal, in achieving success at a 24 Hour Fitness facility. Course activities (workshops and feedback sessions) will give YOll more confidence in your abilities to organize, implement, instruct and appraise results of programs designed for individual fitness goals. At the same time, you'll have the ability to greatly increase your earning potential as a certified personal trainer.

The 5 Components of Fitness.

The 5-Component approach has many advantages over conventional personal training. First, it directs what the member does in and out of the gym. Second, it is administered by a trainer who is certified and qualified to address a member's specific goals. Third, it allows the member the shortest and most effective route to the goal. And fourth, the hands-on application and one-on –one attention from the trainer alleviates the apprehension that many new and prospective members have about health clubs. In other words, it helps them feel comfortable in the club setting. 1. Proper food intake 2. Proper cardiorespiratory exercise 3. Proper supplementation 4. Proper resistance training 5. Professional assistance

Introduction: Past and Present Health-Club Members and Goals

The Past Until the 1980s, predominant health-club users were "fit" male athletes with personal agendas. Their goals were to enhance their sport performance or simply maintain an attractive physique and good health. These athletes had little need for personal trainers because their work in the gym was designed only to augment their sport or recreation. In addition, daily movement through sport, recreation and job left little need for body fat reduction. People with "weight-reduction" goals didn't patronize "gyms" primarily because they felt uncomfortable being around the fit members. Consequently, there were very few practicing personal trainers. Those who did make a career of personal training were usually working with entertainers or other high-profile individuals who were looking for a "rent-a-friend" more than a serious, science-based workout plan. The workout and diet plans used by these trainers were the same programs used for their own workouts The Present Due to our sedentary environment and the compulsion to eat, 50 percent of today's American adults are overweight, with more than 25 percent clinically obese. More individuals are turning to health clubs to meet their body-composition goals and to personal trainers to help them achieve those goals. A recent news release from IDEA stated that personal training has experienced a 55-percent growth rate in the last year, making it one of the fastest -growing careers in the fitness ind ustry. This raises an interesting question: Are personal trainers prepared to deal with the overweight and/or inactive member and are they providing that member with all the information and instruction necessary to meet this specialized demand? To explore this issue, we must first understand today's health-club member. Today's Member Modern health-club members are older and more sophisticated, with less capacity for daily movement. More than 50 percent are female. Their goals are primarily cosmetic (body-fat reduction) and health-oriented, which would normally result in the "conventional" personal trainer prescribing sufficient intensity and volume of cardiovascular and resistance exercise to meet their needs. However, studies show that inactivity resulting from the typical lifestyle of today's society produces a person with a diminished functional ability that isn't properly addressed by the "typical" workout programs of most trainers. Additionally, it has been shown that exercise alone does very little to reduce body fat. Proper nutrition is the component that creates the reduction while proper exercise maintains the muscle and increases function.