Introduction
Dear New Personal Trainer,
Personal training is a great way to help others reach their goals. As a personal trainer,
you not only help people improve physical fitness, but also emotional health. Your job is to
inspire your clients and encourage them throughout their journey. Remember, wellness
incorporates two aspects: prevention and holism. For prevention, we encourage behavior that
reduces the risk of diseases and disabilities. For holism, we must inspire clients to achieve their
goals and maintain a zest for living.
The purpose of this manual is to help you become a competent personal trainer. There
are several resources included that will help you accomplish this task. First, there are some study
tips. These help you focus on a few very important topics you will want to know for the
certification test. Then there are sections about ethics, personal training standards, and how to
maintain CEUs. There is a sample “First Training Session” guide and various exercise routines
for the large muscle groups. Don’t forget to look at the inspirational quotes page and the
important forms section! Hopefully, all of these materials will help you to become an excellent
personal trainer and increase your knowledge.
Good luck!
Laura DelPrato
Fitness Assistant
Weinstein Center for Recreation and Wellness
1
Table of Contents
Cover Page
Introduction
Table of Contents
Quick Reference Sections
Ethics and Personal Training Standards
Additional Ethics Guidelines
How to Maintain CEUs (Continuing Education Units)
Other Organizations’ Requirements at a Glance
Department Guidelines
Pay Scales
Personal Trainer Performance Evaluation
Important Forms
Liability Waiver
Wellness Goals
Healthy History Questionnaire
Informed Consent Form
The Physical Activity Readiness Questionnaire –PAR – Q
First Training Session Scenario
Assessment Guidelines
Medical Release Form
How to Measure Heart Rate
Target Heart Rate Worksheet
Reasons Not to Test
Flexibility Tests
Trunk Flexion
Body Composition Skinfold Measurement
How to Calculate Maximum Oxygen Consumption
Muscular Strength Assessments
Muscular Endurance Assessments
Fitness Assessment Data Sheet
Strength Training Log with Pictures
Strength Training Log without Pictures
Workout Resources
Exercise Prescription Guidelines
Recommendations for Special Populations
Sample Workouts
Novice
Intermediate/Advanced
Basic Stretching Guidelines
Some Exercises for Major Muscle Groups
Study Tips
AFAA Textbook Study Guide Sheets (notes and study guide)
Chapter 1 – Understanding Wellness
Chapter 2 – Exercise Physiology
Chapter 3 – Anatomy and Kinesiology
Chapter 4 – Health Screening and Risk Approval
Chapter 5 – Fitness Assessment
2
Chapter 6 – Cardiorespiratory Programming
Chapter 7 – Muscular Strength and Endurance Programming
Chapter 8 – Applied Resistance Training
Chapter 9 – Flexibility Programming
Chapter 10 – Injury Prevention
Chapter 11 – Special Populations
Chapter 12 – Nutrition and Weight Management
Chapter 13 – Behavior Modification and Communication Skills
Chapter 14 – Business Aspects, Legal Issues, and Professional Responsibilities
Inspirational Quotes
3
Ethics and Personal Training Standards
As personal trainers, we must uphold a standard of care to our clients while remaining
within our scope of practice. According to AFAA’s Personal Fitness Training Textbook we
must follow these guidelines:
AFAA Certified Fitness Professionals’ Code of Ethics:
-I do hereby attest to maintain the ethical and practical role of an AFAA Certified Instructor
-I will uphold all of the standards and guidelines established by AFAA
-I acknowledge the boundaries of my expertise as a fitness and exercise professional and will
make referrals to other professionals as necessary
-I will withhold personal judgment and be an unbiased advocate for lifestyle change
-I will maintain responsibility and accountability to my clients while respecting their
confidentiality
- I accept the challenge of my professional growth and will update my practical and theoretical
foundations through continuing education
-My overall goal as an AFAA certified professional is to facilitate safe and effective exercise and
instruction
Also consider…
National Board of Fitness Examiners
Personal Fitness Trainers
Code of Ethics
The NBFE Registered Personal Fitness Trainer Should:
-Recognize that the principals of personal fitness training- improving physical strength,
cardiovascular conditioning, flexibility, nutrition and overall wellness- are primary tools to
improve public health in the United States
-Regard client needs as the first responsibility in their practice. Recognize that client safety and
health comes before all other fitness goals
-Provide competent personal training instruction that fosters client dignity, self-worth, and
confidentiality
-Adhere to safe and recognized standards of practice and advocate healthy lifestyles for their
clients
-Practice within their knowledge and skill domain and refer clients to other fitness and health
professionals as necessary
4
-Actively maintain, upgrade, and where possible, add to the skills and knowledge domain of the
fitness industry to increase their capacity to serve their clients
-Observe and practice within all local, state, and national statutes and laws
-Participate in a practice that is free of racial, cultural, and gender bias and prejudice
-Honestly and completely represent professional knowledge and skills, training, certifications to
clients, employers, and colleagues
-Involve clients in the decisions and determinations of all exercise programming
-Follow the highest standards of business principals, integrity and professionalism
Scope of Practice
-Do not diagnose
-Do not cross over into the domains of licensed professionals
-Be careful about taking on clients with medical concerns
-Do not give nutritional advice
5
Additional Ethics Guidelines
Ethical Practice Guidelines for Personal Fitness Trainers
Source: UVA Personal Trainer Manual
These guidelines have been prepared by a task force and review committee of personal fitness
trainers. They are intended to give trainers guidance in situations they may encounter in their
work.
1. Always be guided by the best interests of the client.
 A personal trainer’s primary responsibility is to the client’s safety, health and
welfare; this responsibility should never be compromised by the trainer’s selfinterest, personal advantage, or monetary gain.
 Products or services should be recommended only if they will benefit the client’s
health and well-being, not because they will benefit the trainer financially or
occupationally.
 If recommending products or services will result in the trainer’s financial gain,
disclosure to the client may be appropriate.
 The number of training sessions should be based on the client’s needs, not
the trainer’s financial requirements.
2. Maintain appropriate professional boundaries.
 A personal trainer should not sexually, economically or otherwise exploit his or
her professional relationship with a supervisor, employee, colleague or client.
 A trainer should respect a client’s right to privacy. A client’s conversations,
behavior, results and, if appropriate, identity should be kept confidential.
 Physical touching should be used appropriately during training sessions, as a
means of correcting alignment and/or focusing a client’s concentration on the
targeted area. The use of touch should be immediately discontinued at a client’s
request or if the client displays signs of discomfort.
 A personal trainer should focus on the business relationship, not a client’s
personal life, except as appropriate.
 When a trainer is unable to maintain appropriate professional boundaries or to
work within the legitimate agenda of the training relationship-whether because of
the trainer’s attitudes and behaviors or those of the client-the trainer should either
terminate the relationship or refer the client to an appropriate professional, such as
another trainer, a medical doctor, or a mental health specialist.
 Sexually oriented banter and inappropriate physical contact should be avoided.
3. Maintain the education and experience necessary to appropriately train clients.
 A personal trainer should continuously strive to keep abreast of the new
developments, concepts and practices essential to providing the highest-quality
services to clients.
 A trainer should recognize his or her limitations in services and techniques, and
engage only in professional activities that fall within the boundaries of her or his
professional credentials and competencies.
6

Health screening, assessment, prudent progression and exercise technique should
follow the standards outlined by professionals in the fields of medicine and health
and fitness.
4. Use truth, fairness and integrity to guide all professional decisions and relationships.
 In all professional and business relationships, a trainer’s behavior should clearly
demonstrate and support honesty, integrity and trustworthiness.
 A trainer should accurately represent her or his qualifications.
 Advertising materials should be truthful and fair. When describing personal
training services, a trainer should be guided by the primary obligation of helping
clients develop informed judgments, opinions and choices. Ambiguity,
sensationalism, exaggeration and superficiality should be avoided.
 Contract language should be clear and understandable.
 Pricing and procedural policies should be administered consistently.
 A trainer should never solicit business from another trainer’s client. Interactions
with clients of the other trainers should be open and honest, so that those clients
could not interpret the interactions as solicitation of their business.
 A trainer who works for a business that finds and assigns clients to the trainer
should recognize that the clients belong to the business.
5. Show respect for clients and fellow professionals.
 A personal trainer should act with integrity in his or her relationships with
colleagues, facility owners and other health professionals to facilitate the
contribution of all professionals to the achievement of optimum benefits for the
client.
 A trainer should never discriminate based on race, creed, color, gender, age,
physical handicap or nationality.
 When disagreements or conflicts occur, a trainer should focus on behavior, factual
evidence, and non-derogatory forms of communication, not on judgmental
statements, hearsay, the placing of blame or destructive responses.
 Fitness information should be presented completely and accurately to help clients
make informed decisions.
6. Uphold a professional image through conduct and appearance.
 Smoking, substance abuse and unhealthy eating habits should be avoided.
 Speech and attire should be appropriate to the client’s comfort.
7
How to Maintain CEUs
Continuing Education Units and Recertification Requirements
The following information is from Afaa.com - http://www.afaa.com/103.afa
The AFAA certification you received is valid for a period of two years. In order to maintain a
current and balanced knowledge of the latest in fitness instruction, AFAA requires the following
to be completed and submitted prior to your expiration date.
Earn a minimum of 15 continuing education units (CEUs) by attending AFAA workshops,
completing Continuing Ed Corners or home study courses and/or AFAA approved workshops
during your certification period. Home study, correspondence, Internet-based, distance learning
or telephonic courses developed by other organizations are not acceptable.
The following types of courses are approved for AFAA CEUs.






Workshops listed on AFAA's monthly calendar (Note: Extensions are not AFAA
workshops).
AFAA home study courses.
AFAA Continuing Ed Corner.
Approved courses offered by authorized AFAA Continuing Education Providers.
Courses approved for CECs by the American College of Sports Medicine.
Accredited college and university courses in the accepted subject areas. A transcript or
grade report from the college you attended is used as the CEU validation form and should
be submitted with the recertification application. Course petition is not necessary. AFAA
units will be equivalent to twice the amount of college credit (i.e., 3 credits = 6 AFAA
CEUs).
A minimum of three of the following subject areas must be covered in the workshops or classes
attended.
Anatomy
Nutrition
Body Composition
Physical Therapy
Business Management
Resistance Training
Exercise Physiology
Special Populations
Fitness Assessment
Sports Psychology
Injury Prevention
Kinesiology
Instructional Methods
Step Training
The 15 CEUs must include at least one AFAA workshop, home study course or Continuing
Ed Corner. See AFAA’s monthly calendar for a schedule of workshops, or the Home Study
Catalog for courses you can complete at home. You can also complete the Continuing Ed Corner
online by visiting the website.
Proof of current adult-level CPR certification, taken with a practical exam or demonstration,
must be submitted with your application, and will be awarded 2 CEUs. CPR certifications from
online or home-study courses will not be accepted.
A recertification application will be mailed to you three months before your expiration date and
must be submitted with your CEU validation forms, fee and proof of current CPR certification.
8
Other Organizations’ Requirements at a Glance
ACE:
ACE certifications are valid for two years, expiring on the last day of the month in which
the certification was earned two years prior. In order to maintain current certification,
ACE-certified professionals are required to complete 20 hours (2.0 CEC) of continuing
education biannually.
ACE online handbook: http://www.acefitness.org/getcertified/pdfs/Certification-ExamCandidate-Handbook.pdf
ACSM: 45 CECs
Source:
http://www.acsm.org/Content/NavigationMenu/Certification/Recertification/Recertificati
on_Req.htm
AFAA: 15 CEUs
Source: http://www.afaa.com/103.afa
NSCA:
-Complete 6.0 CEUs or a prorated amount of CEUs if certified within the current threeyear reporting period.
-Submit a completed CEU Reporting Form and the appropriate recertification fee.
-Maintain documentation of activities listed on the CEU Reporting Form. Do NOT send
documentation with your CEU Reporting Form.
Source: http://www.nsca-cc.org/ceus/recertification.html
NASM: 2.0 NASM-approved CEU’s
Source: http://www.nasm.org/getcertified/
*Most organizations require AED and CPR certification in addition to continuing education
credits
9
Department Guidelines
Included Sections
Pay Scales
Personal Trainer Performance Evaluation
10
Important Forms
This section contains various forms that may be helpful during personal training assessments.
They help organize notes about your client’s information and wellness goals. Take a look
through them and decide which ones you might want to use. Remember, you must have your
client sign the liability waiver before beginning training. The other forms are optional.
Forms Included
Liability waiver (required for all clients)
Wellness Goals
Healthy History Questionnaire
Informed Consent Form
The Physical Activity Readiness Questionnaire –PAR – Q
11
First Training Session Scenario
Step 1: Be friendly and greet your client.
Step 2: Ask your client to sign the liability waiver and talk to them about their fitness goals. You
may want to use some of the forms from the Important Forms section of the manual.
Step 3: Ask your client about any injuries or concerns you should know about. Watch out for
risk factors. You may need to request that your client obtain a medical release waiver before you
begin training.
Step 4: Ask questions and make assessments. Determine the fitness level of your client so you
can prepare an appropriate workout routine. You may want to use the Workout Prescription
form to organize your thoughts.
Helpful Questions
-What is your workout experience? What is your experience with weight training/cardio?
-Do you play any sports?
-Do you have any specific goals for strength? Endurance? Flexibility?
-Do you want definition in any specific areas?
-How much time can you commit to working out? How many days each week? How long
can you spend during those days?
Keep in Mind
Discover your client’s interests so you can brainstorm exercises that will be fun for them.
You want to connect with your client because you become their personal coach. It is
important to know your client to create the best individualized workout program.
Step 5: Create a workout routine based on the answers your client provided to the above
questions.
Step 6: You may not work out this session or you can show your client a few basic exercises.
Remember to start with light weights or light cardio!
Have fun!
12
Assessment Guidelines
The Assessment Guidelines Section contains information about various fitness assessments. For
example, it contains instructions on how to measure resting heart rate and other useful
information that indicates the fitness level of your client. This section also contains forms that
may be helpful to track such information. Hopefully, you will be able to use the following pages
to track the progress of your client and encourage them to continue working out!
13
Medical Release Form
When should you ask your client to obtain a medical/physician’s release form?
ACSM suggests the obtainment of a medical release form if your client:
1. Has two or more risk factors for cardiovascular disease present
2. Has symptoms of cardiovascular, pulmonary, or metabolic disease
3. Has cardiac, pulmonary, or metabolic (including diabetes) disease
Look at the following pages for specific details.
Pages From AFAA Textbook:
Step 1 For Evaluating the Medical History Form
Step 2 +3 For Evaluating the Medical History Form
Sample Case Study
14
How to Measure Heart Rate
Source: JMU’s Personal Trainer Manual
Measuring Heart Rate (The participant at rest and seated)
Place the tips of the index and middle fingers on pulse site. Don’t use the thumb as it has
its own pulse.
Pulse site - radial artery (wrist, in line with the base of the thumb).
Count pulse for 1 minute, or 30 seconds and multiply by 2.
A normal resting heart rate can vary from as low as 40 beats per minute to as high as 100
beats per minute, with an average of 72 beats per minute for men and 76 beats per minute
for women.
1.
2.
3.
4.
SOURCE: ACE Personal Trainer Manual (1991): PAGES 159 - 161.
More Heart Rate Information
Taking Your Heart Rate: four methods to take your heart rate are (1) placing your index and
middle fingers on the thumb side of your inner wrist, (2) placing your fingers gently at the
carotid artery located on either side of the neck, (3) placing the same fingers at your temple,
or (4) placing the heel of your hand over the apex of your heart. Caution: when palpating the
carotid artery, do not press too hard; too much pressure may stimulate a reflex, which causes
your heart to slow down.
Resting Heart Rate: can be a fitness indicator because it tells you how hard your heart is
working. A person in good aerobic condition usually has a lower resting heart rate than that
of a person in poor aerobic condition. You may find that as you get involved in aerobic
exercise, your resting hear rate will decrease significantly, indicating that your heart had
become stronger. By not having the heart contract as often, it can pump more blood with
each contraction. The best time to take your resting heart rate is in the morning for a full
minute.
______________________________________________________
RESTING HEART RATE NORMS
Classification
Percentile (%) Male (BPM) Female (BPM)
Excellent
95
85
75
52
59
65
59
63
68
Average
50
30
15
72
78
84
73
80
85
Poor
5
93
92
_______________________________________________________
15
Working Heart Rate: an excellent indicator of the intensity and the effectiveness of your
workout. As exercise becomes more vigorous and more oxygen is required, the heart
increases its rate of beating to supply oxygen to the muscles and this, in turn, develops
aerobic fitness.
When? Take your working heart rate after exercising continuously for 5 to 10 minutes or
immediately after completion of your aerobic workout.
How? Locate your pulse as quickly as possible and walk slowly as you count your heart
beat for 10 seconds. Multiply by 6 to get your heart rate per minute, and then check that this
is within your target heart rate range (THR, please see next page for you to calculate your
target heart rate).
It is recommended that you stay within the lower half of your THR range for the first 12 weeks.
Thereafter you may work anywhere within your individual THR range. If your working heart rate is
ever above your maximum rate, try a modified activity level for the remainder of your workout.
Recovery Heart Rate: reflects how quickly the cardio respiratory system is able to recover
from exercise; it can also be used as an indicator of fitness. Five minutes after you’ve
stopped exercising, count your pulse 15 seconds and multiply this number by 4 to get your
heart rate per minute. If the count is greater than 120, you are probably overextending
yourself, so simply continue to walk slowly and stretch until the rate is 120 or less. Ten
minutes after exercising, it should be below 100. If not, it is a sign to cut back on the
intensity with which you exercise. Aerobic exercise usually improves your recovery heart
rate. After several weeks, you should find heart rate returning to normal faster than when
you began the program.
16
Target Heart Rate Worksheet
Source: UVA’s Personal Trainer Manual
1.
2.
Age-Predicted Method
Estimate Maximum Heart Rate (Max HR)
220
220
-20 Age
-___ Your age
200 Max HR
= Max HR
Multiply by Desired Intensity Range (55-90%)
200
Max HR
200
x.55 Intensity
x .90
110
Target HR
180
x.55
Max HR
Intensity
Target HR
x.90
110-180 Beats Per Minute = Target Heart Rate Range (THR)
3.
Divide by 6 to get 10 second count
110/6=18
180/6=30
____/6=____
____/6=___
18-30 beats in 10 seconds = THR
Karvonen Equation
1.
2.
Subtract Resting HR from Max HR
220
-20 Age
200 Max HR
-70 Resting HR
130
Multiply by Desired Intensity Range
130
x.40
52
3.
4.
Intensity
130
x.85
110
220
-___
-___
Your Age
Max HR
Resting HR
(40-85%)
x.40
Intensity
x.85
Add Resting HR
52
110
+70
+70
+70
Resting HR +70
122
180
135-180 Beats Per Minute = Target Heart Rate Range (THR)
Divide by 6 to get 10 second count
122/6=20
180/6=30
20-30 beats in 10 seconds = THR
____/6=____
____/6=____
17
Reasons Not to Test
Source: UVA’s Personal Trainer Manual
CONTRAINDICATIONS TO EXERCISE TESTING
ABSOLUTE CONTRAINDICATIONS
*** Do not perform exercise testing on participants unless their conditions are stabilized or adequately
treated. Testing should only be completed with permission from physician.









A recent significant change in the resting ECG suggesting significant ischemia, recent myocardial
infarction (within 2 days) or other acute cardiac event.
Unstable angina
Uncontrolled cardiac dysrhythmias causing symptoms or hemodynamic compromise
Severe symptomatic aortic stenosis
Uncontrolled symptomatic heart failure
Acute pulmonary embolus or pulmonary infarction
Acute myocarditis or pericarditis
Suspected or known dissecting aneurysm
Acute systemic infection, accompanied by fever, body aches or swollen lymph glands
RELATIVE CONTRAINDICATIONS
*** Only perform exercise testing after careful evaluation of the risk/benefit ratio
*** Relative contraindications can be superseded if benefits outweigh risks of exercise. In some
instances, these individuals can be exercised with caution and/or using low-level end points,
especially if they are asymptomatic at rest.
•
•
•
•
•
•
•
•
•
•
•
•
Left main coronary stenosis
Moderate stenotic valvular heart disease
Electrolyte abnormalities (hypokalemia, hypomagnesemia)
Severe arterial hypertension (systolic BP > 200 mmHg and/or a diastolic BP > 110 mmHg) at rest
Tachydysrhythmias or bradydysrhythmias
Hypertrophic cardiomyopathy and other forms of outflow tract obstruction
Neuromuscular, musculoskeletal or rheumatoid disorders that are exacerbated by exercise
High-degree atrioventricular block
Ventricular aneurysm
Uncontrolled metabolic disease (diabetes, thyrotoxicosis or myxedema)
Chronic infectious disease (mononucleosis, hepatitis, AIDS)
Mental or physical impairment leading to inability to exercise adequately
From: ACSM’s Guidelines for Exercise Testing and Prescription (2006), 7th Ed., p. 50
18
Flexibility Assessments
TRUNK FLEXION:
Purpose: To evaluate functional flexibility in an individual’s lower back, hip flexors and hamstrings.
Tips:
 Have the subject sit on the floor with legs extended straight (toes up)
 Have their feet pressed against the "sit and reach" box, shoulder width apart (shoes off).
 The 15 in. mark on the box is set as the zero point. (scale D)
 Have subject place their index fingers of both hands together, palms down and slowly reach
forward pushing the metal bar as far as possible
 Have subject hold the farthest position for approximately one second.
 The final score is the most distant point reached by the fingertips in the best of three trials (record
all three).
 The legs must be straight and in contact with the floor at all times; do not lock knees.
 All movement should be slow and controlled with no bouncing or fast jerky movements.
 Participant should relax their head and neck, and exhale as they lower head between the arms
when reaching.
 The participant should breathe normally and not hold his or her breath at any time.
From: ACSM’s Guidelines for Exercise Testing and Prescription (2006), 7th Ed., p. 85-86
Standard Values for Trunk Flexion
Rating
MEN:
Fitness
Healthy
*Potent
ial
Limitat
ions
Fitness
Healthy
*Potent
ial
Limitat
ions
SOURCE:
>19
13-18
<12
20-29
>18
12-17
<11
WOMEN:
>22
16-21
<15
26-29
>21
15-20
<14
Age (years)
30-39
40-49
>17
11-16
<10
30-39
>20
14-19
<13
50-59
60+
>15
9-14
<8
50-59
60+
>18
12-17
<11
>16
10-15
<9
40-49
>19
13-18
<12
(ADAPTED FROM) ACSM - RESOURCE MANUAL FOR GUIDELINES FOR EXERCISE TESTING AND PRESCRIPTION
(1988): PAGES 165 - 166.
19
For Women 18-25 ONLY!
Inches
Category
> 25.76
Performance
Fitness
Healthy
*Potential Limitations
*Limitations
22.76-25.75
19.76-22.75
16.76-19.75
< 16.75
Specific Norm Descriptors:
*Potential Limitations: Potential limitations in the lower back region due to the low range of motion.
*Limitations: Low back problems including the risk of injury and postural misalignment which may
lead to muscle tightness and fatigue.
20
Body Composition
Skinfold Measurement
PROCEDURE
1.
2.
3.
4.
5.
Take all measurements on the right side of the body.
The skinfold (two thicknesses of skin & subcutaneous fat - no muscle) should be firmly
grasped by the thumb and forefinger of the left hand and pulled away from the body.
The caliper should be held perpendicular to the skinfold by the right hand with the
skinfold dial up so it can be read. The caliper should be 1cm away from thumb and
finger, midway between the crest and base of skinfold, so pressure will not affect reading.
The dial is read approximately 1-2 seconds after the caliper grip has been released. The
pinch should be maintained while reading the caliper. Take a minimum of two
measurements at each site at least 15 seconds apart to allow skinfold to return to normal.
If repeated measures vary by more than 1mm, take a third reading.
As the skinfold is being measured, continue to support the skinfold with the thumb or
forefinger for the duration of the measurement.
From: Ace Personal Trainer Manual (1991): Pages 174 - 176.
21
Description of Skinfold Sites
MALES:
1. Chest/Pectoral:
A diagonal fold taken one half the distance between the anterior axillary
line and the nipple. Diagonal fold along the natural line of the skin
2. Abdominal:
A vertical fold taken a distance 2 cm (1 inch) to the right side of the
umbilicus.
3. Thigh:
A vertical fold on the anterior midline of the thigh, midway between the
proximal border of the patella and inguinal crease; weight on opposite
foot, if necessary have the person flex their quad muscles and then release
after pinch is taken.
FEMALE:
1. Triceps:
A vertical fold on the posterior midline of the upper arm (belly of triceps
muscle), halfway between the acromion and olecranon processes, with the
arm held freely down the side of the body.
2. Suprailiac:
An oblique fold taken in line with the natural angle of the iliac crest taken
in the anterior axillary line immediately superior to the iliac crest; find the
subjects hip bone, and pinch diagonally.
3. Thigh:
Same as the male.
From: ACSM’s Guidelines for Exercise Testing and Prescription (2006), 7th Ed., p. 62
22
Percentage of Body Fat (women)
Age(year)
Sum of
Folds
23-25
26-28
29-31
32-34
35-37
38-40
41-43
44-46
47-49
50-52
53-55
56-58
59-61
62-64
65-67
68-70
71-73
74-76
77-79
80-82
83-85
86-88
89-91
92-94
95-97
98-100
101-103
104-106
107-109
110-112
113-115
116-118
119-121
122-124
125-127
128-130
under 22
9.7
11.0
12.3
13.6
14.8
16.0
17.2
18.3
19.5
20.6
21.7
22.7
23.7
24.7
25.7
26.6
27.5
28.4
29.3
30.1
30.9
31.7
32.5
33.2
33.9
34.6
35.3
35.8
36.4
37.0
37.5
38.0
38.5
39.0
39.4
39.8
23-27
9.9
11.2
12.5
13.8
15.0
16.3
17.4
18.6
19.7
20.8
21.9
23.0
24.0
25.0
25.9
26.9
27.8
28.7
29.5
30.4
31.2
32.0
32.7
33.4
34.1
34.8
35.4
36.1
36.7
37.2
37.8
38.3
38.7
39.2
39.6
40.0
28-32
10.2
11.5
12.8
14.0
15.3
16.5
17.7
18.8
20.0
21.1
22.1
23.2
24.2
25.2
26.2
27.1
28.0
28.9
29.8
30.6
31.4
32.2
33.0
33.7
34.4
35.1
35.7
36.3
36.9
37.5
38.0
38.5
39.0
39.4
39.9
40.3
33-37
10.4
11.7
13.0
14.3
15.5
16.7
17.9
19.1
20.2
21.3
22.4
23.4
24.5
25.5
26.4
27.4
28.3
29.2
30.0
30.9
31.7
32.5
33.2
33.9
34.6
35.3
35.9
36.6
37.1
37.7
38.2
38.8
39.2
39.7
40.1
40.5
38-42
10.7
12.0
13.3
14.5
15.8
17.0
18.2
19.3
20.5
21.6
22.6
23.7
24.7
25.7
26.7
27.6
28.5
29.4
30.3
31.1
31.9
32.7
33.5
34.2
34.9
35.5
36.2
36.8
37.4
38.0
38.5
39.0
39.5
39.9
40.4
40.8
43-47
10.9
12.3
13.5
14.8
16.0
17.2
18.4
19.6
20.7
21.8
22.9
23.9
25.0
26.0
26.9
27.9
28.8
29.7
30.5
31.4
32.2
32.9
33.7
34.4
35.1
35.8
36.4
37.1
37.6
38.2
38.7
39.3
39.7
40.2
40.6
41.0
48-52
11.2
12.5
13.8
15.0
16.3
17.5
18.7
19.8
21.0
22.1
23.1
24.2
25.2
26.2
27.2
28.1
29.0
29.9
30.8
31.6
32.4
33.2
33.9
34.7
35.4
36.0
36.7
37.3
37.9
38.5
39.0
39.5
40.0
40.4
40.9
41.3
53-57
11.4
12.7
14.0
15.3
16.5
17.7
18.9
20.1
21.2
22.3
23.4
24.4
25.5
26.4
27.4
28.4
29.3
30.2
31.0
31.9
32.7
33.4
34.2
34.9
35.6
36.3
36.9
37.5
38.1
38.7
39.2
39.7
40.2
40.7
41.1
41.5
over
58
11.7
13.0
14.3
15.5
16.8
18.0
19.2
20.3
21.5
21.6
23.6
24.7
25.7
26.7
27.7
28.6
29.5
30.4
31.3
32.1
32.9
33.7
34.4
35.2
35.9
36.5
37.2
37.8
38.4
38.9
39.5
40.0
40.5
40.9
41.4
41.8
23
Percentage of Body Fat (men)
Age(year)
Sum of Folds
8-10
11-13
14-16
17-19
20-22
23-25
26-28
29-31
32-34
35-37
38-40
41-43
44-46
47-49
50-52
53-55
56-58
59-61
62-64
65-67
68-70
71-73
74-76
77-79
80-82
83-85
86-88
89-91
92-94
95-97
98-100
101-103
104-106
107-109
110-112
113-115
116-118
119-121
122-124
125-127
under
22
1.3
2.2
3.2
4.2
5.1
6.1
7.0
8.0
8.9
9.8
10.7
11.6
12.5
13.4
14.3
15.1
16.0
16.9
17.6
18.5
19.3
20.1
20.9
21.7
22.4
23.2
24.0
24.7
25.4
26.1
26.9
27.5
28.2
28.9
29.6
30.2
30.9
31.5
32.1
32.7
23-27
1.8
2.8
3.8
4.7
5.7
6.6
7.6
8.5
9.4
10.4
11.3
12.2
13.1
13.9
14.8
15.7
16.5
17.4
18.2
19.0
19.9
20.7
21.5
22.2
23.0
23.8
24.5
25.3
26.0
26.7
27.4
28.1
28.8
29.5
30.2
30.8
31.5
32.1
32.7
33.3.
28-32
2.3
3.3
4.3
5.3
6.2
7.2
8.1
9.1
10.0
10.9
11.8
12.7
13.6
14.5
15.4
16.2
17.1
17.9
18.8
19.6
20.4
21.2
22.0
22.8
23.6
24.4
25.1
25.9
26.6
27.3
28.0
28.7
29.4
30.1
30.8
31.4
32.1
32.7
33.3
33.9
33-37
2.9
3.9
4.8
5.8
6.8
7.7
8.7
9.6
10.5
11.5
12.4
13.3
14.2
15.1
15.9
16.8
17.7
18.5
19.4
20.2
21.0
21.8
22.6
23.4
24.2
25.0
25.7
25.5
27.2
27.9
28.6
29.3
30.0
30.7
31.4
32.0
32.7
33.3
33.9
34.5
38-42
3.4
4.4
5.4
6.3
7.3
8.3
9.2
10.2
11.1
12.0
12.9
13.8
14.7
15.6
16.5
17.4
18.2
19.1
19.9
20.8
21.6
22.4
23.2
24.0
24.8
25.5
26.3
27.1
27.8
28.5
29.2
29.9
30.6
31.3
32.0
32.6
33.3
33.9
34.5
35.1
43-47
3.9
4.9
5.9
6.9
7.9
8.8
9.8
10.7
11.6
12.6
13.5
14.4
15.3
16.2
17.1
17.9
18.8
19.7
20.5
21.3
22.2
23.0
23.8
24.6
25.4
26.1
26.9
27.6
28.4
29.1
29.8
30.5
31.2
31.9
32.6
33.2
33.9
34.5
35.1
35.8
48-52
4.5
5.5
6.4
7.4
8.4
9.4
10.3
11.3
12.2
13.1
14.1
15.0
15.9
16.8
17.6
18.5
19.4
20.2
21.1
21.9
22.7
23.6
24.4
25.2
25.9
26.7
27.5
28.2
29.0
29.7
30.4
31.1
31.8
32.5
33.2
33.8
34.5
35.1
35.8
36.4
53-57
5.0
6.0
7.0
8.0
8.9
9.9
10.9
11.8
12.8
13.7
14.6
15.5
16.4
17.3
18.2
19.1
20.0
20.8
21.7
22.5
23.3
24.1
25.0
25.8
26.5
27.3
28.1
28.8
29.6
30.3
31.0
31.7
32.4
33.1
33.8
34.5
35.1
35.7
36.4
37.0
Over
58
5.5
6.5
7.5
8.5
9.5
10.5
11.4
12.4
13.3
14.3
15.2
16.1
17.0
17.9
18.8
19.7
20.5
21.4
22.2
23.1
23.9
24.7
25.5
26.3
27.1
27.9
28.7
29.4
30.2
30.9
31.6
32.3
33.0
33.7
34.4
35.1
35.7
36.4
37.0
37.6
24
Percent Body Fat Values
Category
Female Percentage (%)
Male Percentage (%)
Minimal Needed
12-13.9
3.0 – 4.9
Performance
Fitness
Healthy
Potential Risk
At Risk
14-16.6
16.7-19.9
20-25.9
26-30.9
31.0+
5.0 – 8.9
9.0-11.9
12.0 – 17.9
18.0 - 24.9
25.0+
Specific Norm Descriptors:
Minimal Needed: Body fat % at this level is considered essential to the body’s basic
physiological functions. Having an extremely low level of body fat may lead to
physiological complications such as risk of heart or other major organ failure. In females,
low body fat percentages may also result in loss of menses and an early onset of
osteoporosis.
Performance /Fitness: This range has been divided into two descriptive norms. The
lower level of the range designates the body fat percentage that represents a “fit”
individual. The upper level of the range represents the optimal body fat percentage
recommended to perform in certain sport-related activities.
Healthy: At this level of body composition, a female may be free from diseases that are
directly or indirectly linked to fat in the body (see those listed under the potential risk
category).
Potential Risk: This level of body composition may create potential risk for
cardiovascular disease, diabetes, high blood pressure and other health problems
which may be directly or indirectly related to the level of body fat.
At Risk: This level of body composition is indicative of a very high risk for
cardiovascular disease, diabetes, high blood pressure and other health problems which are
directly or indirectly related to the level of body fat percentage.
25
How to Calculate Maximum Oxygen Consumption
Plot the highest heart rate of each stage.
Take 220 - age of client. Draw horizontal line on graph according to this number.
Draw a diagonal line connecting the heart rate points starting at >110. Extrapolate the
line to the subject's estimated HR max.
Drop a vertical line at the intersection of the horizontal and diagonal line to the baseline.
This will give you a workload value.
Take the body weight in pounds of the client and divide by 2.2, to give you the body
weight in kg.
Take the workload value determined in step 4 and multiply by 1.8, then divide by the
subject’s body weight in kg.
Add 7 to the value obtained in step 6. This is the subject’s estimated maximal oxygen
consumption.
To determine a MET level, divide the estimated oxygen consumption by 3.5.
1.
2.
3.
4.
5.
6.
7.
8.
HR
200
190
180
170
160
150
140
130
120
110
100
90
150
300
450
600
750
900
1050
1200
1350
1500
1650
1800
WORKLOAD (kgm/min)
The formula for estimating oxygen demands for cycle ergometer exercise is::
VO2 ml/kg/min = [(Workload in kgm/min X 1.8 ml/kgm)/body weight in kg] + 7
Example: If a 70 kg man cycles at a work rate of 800 kgm/min, the VO2 in ml/kg/min is:



[(800 kgm/min X 1.8 ml/kgm)/70kg] + 7] =
[1440/70 kg + 7] =
20.57 + 7 = 27.57 ml/kg/min
26
Norms for Maximal Oxygen Consumption
MEN
Fitness
Healthy
*Potential
Risk
18-25
>42
37-41
<36
26-35
>40
35-39
<34
See
Below
26-35
>35
31-34
<30
WOMEN
Fitness
Healthy
*Potential
Risk
AGE (years)
36-45
46-55
>35
>32
31-34
29-31
<30
<28
36-45
>31
27-30
<26
46-55
>28
25-27
<24
56-65
>30
26-29
<25
65+
>25
22-25
<21
56-65
>25
22-24
<21
65+
>22
19-22
<18
For Females 18-25 ONLY!!!
Category
ml/kg/min
> 50.7
Performance
Fitness
Healthy
*Potential Risk
*At Risk
40.8-50.6
31-40.7
21-30.9
< 20.9
Specific Norm Descriptors:
*Potential Risk: Potential risk for health problems including, but not limited to, CHD,
vascular disease, and hypertension that are directly or indirectly related to inactivity.
*At Risk: A high risk for health problems including, but not limited to, CHD, vascular
disease and hypertension which are directly or indirectly related to inactivity.
27
Muscular Strength Assessments
Muscular Strength Assessment Procedure
1. Submaximal Warm-up
 Females: Chest press: 25% body weight, 10-12 repetitions
Leg press: 40% body weight, 10-12 repetitions
 Males:
Chest press: 40% body weight, 10-12 repetitions
Leg Press: 60% body weight, 10-12 repetitions
 Rest: 2-3 minutes
Chest Press: Warm-up weight:
________ lbs.
Leg Press: Warm-up weight:
________ lbs.
2. Increase weight
 Females: 20-30 pounds, 5 repetitions
 Males: 30-50 pounds, 5 repetitions
 Rest: 2-3 minutes
Chest Press Weight:
_________ lbs.
Chest Press Weight:
_________ lbs.
3. Test for 1 repetition max within 4 trials (3-5 minute rest between trials)
 Resistance is progressively increased by 5-40 lbs (2.5-20 kg), based on the ease of # 2
If # 2 is:
o Difficult: Increase by 5-10 lbs
o Somewhat hard: Increase by 15-25 lbs
o Easy: Increase by 30-40 lbs

The final weight lifted successfully is recorded as the absolute maximum
Chest Press Weight:
Trial #1 _______ lbs. Trial #2 _______lbs. Trial #3 _______ lbs. Trial #4 ______lbs.
Leg Press Weight:
Trial #1 _______ lbs. Trial #2 _______lbs. Trial #3 _______ lbs. Trial #4 ______lbs.
28
Dynamic Strength Test Values
CHEST PRESS
The maximum amount lifted (lbs). is divided by the subjects body weight (lbs).
Rating
MEN:
Fitness
Healthy
*Potential
Limitations
WOMEN:
Fitness
Healthy
*Potential
Limitations
20-29
>1.16
0.97-1.16
<0.97
30-39
>1.00
0.86-1.00
<0.86
AGE (years)
40-49
>0.90
0.78-0.90
<0.78
50-59
>0.80
0.70-0.80
<0.70
26-29
>0.63
0.49-.63
<0.49
30-39
>0.61
0.53-0.61
<0.53
40-49
>0.56
0.48-0.56
<0.48
50-59
>0.50
0.43-0.50
<0.43
60+
>0.73
0.64-0.73
<0.64
60+
>0.50
0.41-0.50
<0.41
CHEST PRESS
For Females 18-25 ONLY!
Ratio
Category
> 1.25
Performance
Fitness
Healthy
*Potential Limitations
*Limitations
.99-1.24
.74-.98
.49-.73
< .48
Specific Norm Descriptors:
*Potential Limitations: Potential limitations in the chest region may lead to difficulty in
tasks that require a pushing motion (lawn mowing, vacuuming, opening a door).
*Limitations: Limitations in the chest region have a high risk of difficulty performing
tasks that require a pushing motion (lawn mowing, vacuuming, opening a door).
29
LEG PRESS
The maximum amount lifted (lbs). is divided by the subjects body weight (lbs).
Rating
MEN:
Fitness
Healthy
*Potential
Limitations
WOMEN:
Fitness
Healthy
*Potential
Limitations
Age (years)
40-49
50-59
>1.69
>1.59
1.56-1.69
1.46-1.59
20-29
>1.99
1.831.99
<1.82
30-39
>1.79
1.63-1.79
60+
>1.49
1.37-1.49
<1.63
<1.56
<1.46
<1.37
26-29
>2.14
1.712.14
<1.71
30-39
>1.34
1.20-1.34
40-49
>1.25
1.12-1.25
50-59
>1.12
0.99-1.12
60+
>1.07
0.92-1.07
<1.20
<1.11
<.99
0.92
LEG PRESS
For Females 18-25 ONLY!
Ratio
Category
Performance
Fitness
Healthy
*Potential Limitations
*Limitations
> 2.17
1.92-2.16
1.69-1.91
1.25-1.68
< 1.24
Specific Norm Descriptors:
*Potential Limitations: Potential weaknesses in legs may lead to difficulty in climbing
stairs or walking for an extended period of time.
*Limitations: Weaknesses may lead to difficulty in supporting body weight, stair
climbing, and rising from a seated position.
30
Muscular Endurance Assessments
Muscular Endurance Tests
CURL UPS:
Purpose: To evaluate the endurance level of the abdominal muscle group.
Tips:
 Subject lies on his/her back with knees flexed at a 90 degree angle; finger tips touching
strips of tape placed perpendicular to the body (10 cm apart).
 Subject should complete curl-ups by lifting shoulder blades off the mat until the
fingertips touch the second strip of tape.
 Subject then uncurls until his/her upper back touch the mat without allowing his/her
head to touch the mat.
 The subject then completes as many curl ups as possible in 1 minute.
PUSH UPS:
Purpose: To assess upper body endurance.
Tip:
 The push up test is administered with males in the standard "up" position and females
in the modified "knee" position.
MALES:
 The participant assumes the standard position for a push-up with the body rigid and
straight, toes tucked under, and hands approximately shoulder width apart.
 Tester observes the participant to ensure that their upper arms become parallel to the
floor and is not to lock out in the up position and rest - the push up is one continual
motion.
 The score is the total number of push-ups without rest to exhaustion.
FEMALES:
 Everything is the same as for the males except the test is performed in the bent-knee
position with buttocks down.
 Subject should make sure that her hands are slightly ahead of her shoulders in the up
position, so that in the down position her hands are directly under her shoulders.
 Participant is not to lock out in the up position and rest -- the push up is one continual
motion.
 The score is the total number of push-ups without rest to exhaustion.
From: ACSM’s Guidelines for Exercise Testing and Prescription (2006), 7th Ed., p. 84
31
Curl Up Values
CURL UPS:
RATING
Performance
Fitness
Healthy
*Potential
Limitations
*Limitations
WOMEN:
Performance
Fitness
Healthy
*Potential
Limitations
*Limitations
20-29
>74
41-74
27-40
20-26
30-39
>74
46-74
31-45
19-30
AGE (years)
40-49
>74
67-74
39-66
26-38
<20
20-29
>69
37-69
27-36
17-26
<19
30-39
>54
34-54
21-33
12-20
<26
40-49
>49
33-49
25-32
14-24
<19
50-59
>47
23-47
9-22
<9
<6
60+
>49
24-49
13-23
3-12
<17
<12
<14
0
<3
50-59
>73
45-73
27-44
19-26
60+
>52
26-52
16-25
6-15
Specific Norm Descriptors:
*Potential Limitations: Potential low back problems due to the inability to hold the
torso in an ergonomically correct position.
*Limitations: Low back problems leading to postural misalignment and muscular
tightness and fatigue.
32
Push Up Values
PUSH UPS:
RATING
MEN:
Fitness
Healthy
*Potential
Limitations
WOMEN:
Fitness
Healthy
*Potential
Limitations
20-29
>42
37-42
<37
30-39
>34
29-34
<29
AGE (year)
40-49
>29
24-29
<24
26-29
>38
33-38
<33
30-39
>30
25-30
<25
40-49
>25
19-25
<19
50-59
>24
19-24
<19
60+
>19
14-19
<14
50-59
>20
15-20
<15
60+
>15
10-15
<10
From: ACSM’s Guidelines for Exercise Testing and Prescription (2006), 7th Ed., p. 81-83
For Women 18-25 ONLY!
Total Number
Category
Performance
Fitness
Healthy
*Potential Limitations
*Limitations
> 53
38-52
23-37
8-22
<7
Specific Norm Descriptors:
*Potential Limitations: Inability to support the body weight overtime, possibly leading to
postural difficulties.
*Limitations: Inability to support the body weight overtime, possibly leading to postural
problems and difficulty in performing daily activities requiring the use of the upper body over an
extended period of time.
33
Fitness Assessment Data Sheet
Strength Training Log With Pictures
Strength Training Log Without Pictures
34
Exercise Prescription Guidelines
Source: JMU’s Personal Trainer Manual
(Programming for the Healthy Adult)
WARM UP:
PURPOSE: To gradually increase heart rate, blood pressure and body temperature. Also, to
increase the blood flow to the muscle groups that you will be using during exercise. The
warm up helps to lessen the chance of injury.
ACTIVITY:
Walking, cycling, rowing (Concept II)
DURATION:
5 - 10 minutes
INTENSITY LEVEL: low intensity, active movement
walking = stroll pace
Cycling (life fitness bike) = level 1-5 or 30 to 40 RPM
Concept II Rower = 15 - 20 strokes/minute
CARDIORESPIRATORY PHASE:
PURPOSE:
To condition the cardiorespiratory system. Always identify client goals!
ACTIVITY:
Any of the cardiorespiratory machines, or continuous large muscle
exercise that can be completed for a relatively long period of time (walking, running, dancing
etc). Beginners & deconditioned individuals tend to tolerate the life fitness bikes and
ellipticals better initially.
DURATION:
Dependent on individual goals and fitness level
Beginners:
CV Conditioning
10 - 20 minutes
20 - 60 minutes
FREQUENCY:
Beginners:
CV Conditioning:
2 - 3 days per week
3 - 5 days per week
INTENSITY:
TARGET HEART RATE RANGE (THRR)
Beginners:
50 - 75% THRR
CV Conditioning
60 - 85% THRR
CALCULATION OF THRR - Karvonen Formula
THRR = (Max HR - RHR) x Intensity + RHR
RHR = Resting Heart Rate
35
TALK TEST = The talk test is subjective, but is useful in determining the comfort zone of
the client. Participants should be able to breathe comfortably & rhythmically throughout all
phases of the workout.
ENCOURAGE PARTICIPANTS TO PROGRESS GRADUALLY.
COOL DOWN:
PURPOSE:
To facilitate the recovery process. It is important to gradually bring the
heart rate and blood pressure down gradually. This helps to prevent
dizziness and fainting. Also, encourage the participant to keep moving low intensity activity - to prevent venous blood pooling. The cool down
reduces post exercise tendency for cramping or muscle spasm.
ACTIVITY:
Low level aerobic exercise similar to that of the aerobic phase.
Life fitness bike, Concept II Rowers, Walking, elliptical
DURATION:
5 - 10 minutes (movement should not completely stop until heart rate is
lower than 100 BPM or within 20 beats of their resting heart rate)
INTENSITY:
Similar to warm up. Start at exercise intensity and gradually work down.
STRENGTH TRAINING:
PURPOSE:
To progressively strengthen the musculoskeletal system.
* NOTE: This is very dependent on the goals of each individual.
EXERCISE
SELECTION:
EXERCISE
SEQUENCE:
EXERCISE SPEED:
It important to select at least one exercise for each major muscle
group to ensure comprehensive muscle development.
When performing a circuit, proceed from the larger muscle groups
of the legs to the smaller muscle groups of the torso, neck and
arms. This allows the exerciser to perform the most demanding
exercises first while fatigue levels are lowest.
Speed of exercise plays a major role with regards to injury risk and
strength development. Control is the major objective. Recommend
1-2 seconds for the lifting movement (concentric contraction) and
3-4 seconds (eccentric contraction).
36
EXERCISE SETS:
EXERCISE
REPETITIONS:
Largely a matter of personal preference and goals. Studies have
shown similar strength gains from 1, 2, & 3 sets of exercise. For
building muscle - multiple sets are recommended. For muscle
definition and time efficient workouts the single set circuit is best.
* NOTE: Research is still being done in this area of
programming.
There is an inverse relationship between exercise resistance and
repetitions. Most clients can complete the following number of
reps at a given resistance:
6 reps 85% of max resistance
8 reps 80% "
"
4-8(strength)
10 reps 75% "
"
8-12(combo)
12 reps 70% "
"
12-25(endurance)
14 reps 65% "
"
Training with 85% of max resistance increases the risk of injury &
65% decreases the strength stimulus. Consequently, 8-12 reps with
70-80% of max resistance is a sound training recommendation.
EXERCISE RANGE:
EXERCISE
FREQUENCY:
It is important to perform each exercise through a full range of
joint movement, with emphasis on the completely contracted
position. Full range movements are advantageous for strengthening
the prime mover muscles and for stretching the antagonist muscles.
2 - 3 days of 20+ minutes/week is recommended. (Split routines,
every other day, 2/3 split or 4 day splits).
FLEXIBILITY TRAINING
PURPOSE:
Flexibility is often overlooked and under-emphasized in a training
program. Adequate muscular flexibility is important in maintaining range
of motion as well as in preventing injuries.
ACTIVITY:
Stretching Exercises. Static stretching is safest with general recreational
population.
FREQUENCY:
Minimum of 2-3 days a week.
INTENSITY:
Position of mild discomfort.
DURATION:
Hold each stretch 10 - 30 seconds.
37
REPETITIONS: 2- 3 reps of each exercise.
* NOTE: Always stretch after a light aerobic warm up or at the end of the training session. *
ABDOMINALS/CORE
PURPOSE: To focus on the trunk region as a whole. Strengthen and stretch both posterior
and anterior musculature equally, creating balance among core muscles.
EQUIPMENT: Stability ball, BOSU ball, foam roller, medicine ball
SOURCE:
ACSM – Guidelines for Exercise Testing and Prescription, 7th ed. (2006)
38
Exercise Prescription Sheet
Source: JMU’s personal trainer manual
Warm up: 5-10 minutes of a low intensity, active movement should take place before any
workout. A warmed muscle will perform better, as well as provide a reduced risk of injury.
Example: Ride the recumbent bike at a low level or take a brisk walk. Your body is ready for
higher intensity activity when a sweat is broken and your muscles are warm.
Aerobic Phase:
Activity: ______________________________________________________________
Duration: _____________________________________________________________
Frequency:____________________________________________________________
Intensity (THRR):_______________________________________________________
10 Second Range:__________________________________
Cool Down: Lower the intensity of active movement to bring heart rate down slowly (5-10 min.)
Bring heart rate down to below 100 BPM (below 17 for 10 second count) or within 20 beats of
your resting heart rate before activity completely stops.
Strength Phase: ________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
Flexibility: To increase flexibility, stretches of a warm muscle are to be held for 10-30 seconds.
2-3 repetitions of each are recommended. Stretching involves no bouncing and can be performed
on a daily basis. A good time to stretch is during a cool down.
Additional Comments: ___________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________________________________________________________
______________________________
Fitness Assessment Staff Signature:________________________________________
Retest Date: ________________________
39
Recommendations for Special Populations
Source: JMU’s personal trainer manual
Hypertension
Exercise Prescription
Frequency: 4-5 times/week
Duration: 30-60 minutes
Intensity: 40-70% VO2max
High-intensity and isometric activities
should be avoided
Weight training should involve low
resistance with high repetitions
Obesity
Goal: increase caloric expenditure
First choice: walking
Alternative modes: stair climbing, cycling,
water exercise
Intensity at low end of target heart range
Duration sufficient to cause expenditure of
200-300 kcal
Diabetes
Daily exercise for IDDM; duration of 2030 min/session achieve glucose control
NIDDM: maximize caloric expenditure if
obese
May need to use RPE as adjunct to HR for
monitoring exercise intensity
Low Back
Goal: increase flexibility/ROM; aerobic
conditioning; strength and endurance of the
trunk and lower body
Support the back with sitting and bent over
exercises
All exercises should have back in neutral,
stable position, except those which
specifically involve trunk movement.
Exercise Prescription
Coronary Artery Goal: Participate in multiple activities that
Disease
maximize the carryover of training benefits
Exercise Precautions
Medications may decrease training heart
rate
Longer cool-down
Medications limiting cardiac output; use
RPE as an adjunct to HR
Diuretics may cause a decrease in K+,
leading to arrhythmias
Avoid Valsalva maneuvers
Avoid stress on joints
Choose setting that minimizes social
stigma
Monitor muscle soreness and orthopedic
problems
Transition from standing to floor and back
to standing may be difficult
Supine abdominal and balance exercises
may be difficult
Monitor blood glucose before and after
exercise; especially when beginning a
program
Adjustments in carbohydrate intake and/or
insulin may be needed
Participant should measure blood glucose
just prior to the exercise period and correct
if too high or low
Attention to proper shoes and foot care
Understand what to do if the participant
becomes hypoglycemic or hyperglycemic
Poor biomechanics can worsen existing
problems
Any exercises that cause pain should be
eliminated
Movements should be performed slowly
Minimize or eliminate unsupported
forward flexion exercises in standing
position
Avoid higher-risk exercises, such as
double leg raises, V-sits or full sit-ups
Teach proper body mechanics, especially
when lifting
Exercise Precautions
Cardiac symptoms should be disease stable
or absent; medications limiting cardiac
output use RPE to gauge intensity
40
Osteoarthritis
Pregnancy
Elderly
to real-life activities
Frequency: 3-5 times/week
Duration: 30-60% peak HR
Intensity: 11-14 on RPE
Emphasize minimal, non-weight bearing
activities and interval activities
Modified stretching program
Low-resistance, low-repetition strength
training
Warm-water exercise beneficial
Goal; maintain ROM on pain free days
Stop exercising when fatigued and do not
exercise to exhaustion
Non-weight bearing exercise may be
preferable
Use RPE to monitor intensity
Perform abdominals in alternative position
such as standing, on all fours, or side lying
positions after 1st trimester. Activate rectus
abdominus with spinal flexion in these
positions.
Recognize individual differences in fitness
levels
Focus on safety; longer warm-up and cooldown
Emphasize moderate strength training and
flexibility exercises
Emphasize exercises that relate to activities
of daily living
Include exercises for balance
Emphasize adequate warm-up and cooldown
May require physician oversight
Participants with difficulty in joint
mobility in hips or knees, movements
down and up from floor may be
contraindicated
Calisthenics should be prescribed with care
Avoid exercise in supine position after first
trimester
Avoid exercises where there is potential
for loss of balance or abdominal stress
Avoid Valsalva maneuver
Ensure adequate hydration and nutrition
Movements should be performed slowly
Consider minimal or non-weight bearing
activities if the senior has musculoskeletal
limitation
Important to know the medication and
possible contradictions with exercise
41
Personal Training Reminders
Source: UVA’s personal trainer manual
The majority of clients personal trainers encounter here are general population. Our goal is to
provide safe, proper, and effective exercise and wellness education to the university population.
Intermediate/Advanced Exercises – Do not teach these to beginners
Squats and Lunges with weights
These exercises are multi-muscle and multi-joint exercises which require good body awareness
and general strength to execute correctly. Never have a beginner attempt such exercises with
ANY SORT of weight. Teach with body weight only. Beginners will fatigue easily and become
sore from these body weight exercises alone.
Other options include: leg extension, leg curl, and leg press
Free weight pullovers or nosebusters
These exercises take coordination, strength, and body awareness. Adequate strength and
kinesthetic awareness must be established before these exercises can be considered.
 Alternate exercises for pullovers: cybex machine pullovers, seated low row, lat pulldown,
supported one arm row
 Alternative to nosebusters: cybex triceps machine, triceps kickbacks, triceps pushdown,
overhead triceps press.
Use discretion when teaching these exercises to clients:
 Decline sit-up, V-sits, Bicycles
 Any power lifts potential unsupported forward spinal flexion: dead lift, bent over row, bent
over fly, etc (client must have adequate core strength to internally support)
 Plyometrics or negatives
Contraindicated Exercises – never teach these exercises to clients:
Hang crunch
Lat pulldown or military presses with bar behind neck
Full sit-ups
Cautions to consider when training Women or Sedentary Clients:
The 45 pound bar is very heavy! Assess strength and teach technique using wooden bar,
dumbbells, or short bars
Avoid exercises which lead to failure. Always be conservative. Your goal as a trainer is to have
the client feel successful.
Many clients are unfit and sedentary, and exercise is “painful”. Overtraining them to soreness
will make them not want to return. Do not overtrain people.
42
Avoid confusing your clients. Plan each training session and stick to it. Start with simple
exercises and build up. Clients will not like every exercise, but explain your reason for doing it.
Progress safely.
Listen to your client!
*Always refer questions to the fitness directors if you are in doubt. Err on the side of
caution. KEEP GOOD CLIENT RECORDS.
43
Sample Workouts
Novice – p.156 AFAA Textbook
Intermediate/ Advanced – p.156 AFAA Textbook
Basic Stretching Guidelines
44
Some Exercises for Each Muscle Group by Lindsey Herman
Biceps
 Curls on the cable
 Curls on the barbell
 Curls with dumbbells
Triceps
 Triceps Pull Down
 Triceps Pull Overs
 Skull Crushers
Chest




Flies
Chest Press
Chest Press on Cables
incline
Back
 Lat Pull Down Machine
 One Handed Rows
Shoulders
 Military press
 Military press with rotation
 Front-side raises
Legs



Squats
Lunges
Calf Raises
45
Study Tips for Personal Trainer Certification
As a personal trainer, you will learn a lot about fitness and wellness. At first, the information
may seem overwhelming. Therefore, we have provided a few tips that will help you focus on the
major areas covered in the certification course. It is very helpful to study the following topics
before attending the class:
-Study chapter 3 – Anatomy and Kinesiology
-Study chapter 8 – Applied Resistance Training Skills
-Muscular System – Anterior and posterior view – this chart is helpful
-Know the major opposing muscle groups
-Practice scenario problems
The following is helpful to know for the practical component of the exam:
-Know basic exercises and the muscles they work
-Know stretches for those exercises
-Know opposing exercises in progression
46
Notes
The following notes are notes I took during the AFAA personal trainer certification course.
They may be helpful to look over, but they do not contain all of the information you will need to
know. Hopefully they will help you study!
47
My Notes
General Info
Dr. Rodney Gaines taught my personal trainer certification class. He was very inspirational and
I highly recommend the class. If you have any personal training questions he is very helpful.
Here is his email: rgains@vsu.edu
The page numbers in this summary are for AFAA’s Personal Fitness Training: Theory and
Practice text book.
The chapters are in order of the certification workshop, not chronological.
Chapter 1 – Understanding Wellness
Wellness = prevention + holism
Prevention- “the practice of behaviors that minimize the risk of lifestyle related diseases
and disabilities”p.2
Holism – “the integration of the mind, body, and spirit for optimal functioning”p.2
5 Dimensions of Physical Wellness -SPIES
1. Spiritual
2. Physical –cardio, strength, endurance, flexibility
3. Intellectual –read outside of study
4. Emotional – ability to cope with life and stress
5. Social – relationships
Extra - 6. occupational
Connect with your clients. Learn their interests and relate to them. Develop bonds- you will be
a role model for this person.
Inspirational quote from Dr. Gaines – “When dreams die, we die” (author unknown) - we need to
inspire our clients and help them achieve to the best of their ability.
Move people towards the right side of the wellness continuum and achieve a zest for life.
Diseases
Key terms
Ischemia: lack of adequate blood flow
Angima pectoris: chest pain
Atherosclerosis: hardening (narrowing) of the coronary arteries
Coronary Heart Disease – leading cause of death in the USA (2010)
3 major cardiovascular disorders
48
1. Myocardial infarction: heart attack – inadequate blood flow to the heart causing death of
heart tissue
2. Stroke – inadequate blood flow to brain causing death of brain tissue
3. Hypertension (high blood pressure)
Diabetes
Type 1 – insulin dependent diabetes mellitus (IDDM) – body does not produce enough insulin
Type 2- non-insulin dependent – body produces insulin but develops a resistance to it
More common, can be managed through diet and exercise
Chronic Obstructive Pulmonary Disease (COPD)
-chronic bronchitis
-Emphysema – irreversible – cilia paralyzed and cant remove waste
- Often caused by smoking
Osteoporosis
-abnormally reduced bone density, brittle and easily fractured bones
*people with osteoporosis cannot have spinal flexion
7 Strategies for Optimal Well-Being
1.
2.
3.
4.
5.
6.
7.
Become more Active
Become Physically Fit
Eat a Proper Diet
Prevent Obesity
No Smoking
Practice Stress Management
Self Care
*important! ACSM Guidelines for Physical Activity and Health
(ages 18-65)
- moderate intensity aerobic physical activity - 30min. – 5 days/wk
OR
vigorous intensity aerobic physical activity -20min – 3 days/wk
-moderate and vigorous exercise combinations may be performed to meet this requirement
-moderate intensity aerobic activity can be accumulated in short bouts
-muscular strength and endurance activities – 2 days/wk
Important Equations
BMI= weight (lbs.)/height (in.)2 x 703
BMI greater than or equal to 30 = obese
(obesity = “a level of excess body fat that increases the risk of disease”)
Waist girth >102cm men
49
Waist girth > 88cm women
Resources
College stress rating scale – Holmes and Rahe http://www.mindtools.com/pages/article/newTCS_82.htm
Nutrition
Calorieking.com
Fitday.com
Sparkppl.com
Creative Ideas for Trainer Client Relationship
-
Create a weekly/monthly newsletter for clients. You may want to include fitness tips and
inspirational quotes
Inspirational Quotes and Ideas
Maxwell – Thinking Chair
Which fits you schedule better? Being dead 24 hours/day or exercising 1 hour a day? (comic
strip)
People don’t care how much you know until they know how much you care –Maxwell
Be enthusiastic – energetic, inspiring, a positive role model, encourage, motivate
Be a dream castor
Give them workouts for vacation
Jim rone – dream casting
Chapter 3 – Anatomy
Helpful website - http://www.getbodysmart.com/ap/muscularsystem/menu/menu.html
Chapter 4 – Risk Assessment
6 steps for evaluating Health History Record
1. Analyze atherosclerotic cardiovascular disease risk factors
50
2. Determine whether client has any signs or symptoms suggestive of cardiovascular,
pulmonary, or metabolic disease
3. Low, mod, high risk
4. Recommend clearance
5. ACOG all pregnant clients need a physician’s clearance before exercise
6. Consider other possible reasons for clearance
Practice evaluating case studies
Chapter 2 – Exercise Physiology
-Know basic structure and functions of the heart
-3 Metabolic Pathways
1. Phosphagen (ATP-PC) (0s-30s) –no fat breakdown
2. Anaerobic Glycolytic (30s-3min)3. Aerobic (3min+) fuel=fat, protein, carbs
-VO2 max = the maximum amount of oxygen consumed and utilized by the body during an all
out effort to exhaustion
-anaerobic threshold – the point where VO2 and VCO2 levels cross
-3 types of Muscle Tissue
1. Skeletal
2. smooth
3. cardiac
-sarcomere= basic contractile unit of muscle
-be familiar with the slide filament theory
-fiber types
1. slow twitch – used for long endurance activities
2. fast twitch – used for short activities – power
Chapter 5 – Fitness Assessment
-remember, the fitness assessment is only an estimate of baseline information about your client
-it is good to show your client their improvement after several weeks to keep them motivated and
see results
General Pre-test
1. Resting heart rate, blood pressure
2. Body composition
3. Cardio fitness
51
4. Muscular strength and/or endurance
5. Assess flexibility
6. Perform optional fitness assessments
Resting Heart Rate
Sit quietly for 5-10min before testing
Use radial artery
Count heartbeat for 30s and multiply number by 2 OR use number from counting one
minute
If heartbeat is irregular or greater than 100bpm, testing may be postponed
Normal resting blood pressure is less than 120/80mmHg
140/90 = high blood pressure
Two numbers in blood pressure
-systolic – pressure exerted against walls after heart contracts
-diastolic – pressure still remaining during relaxation period
Body Composition Assessment
Healthy body composition numbers for average people:
-women – 25%
-men -15%
Be familiar with different methods of assessing BCA
Learn how to use skinfold calipers
*note- BMI may not be accurate for someone who is very muscular
-waist to hip ratio may be useful
Cardio Tests
Maximal tests are expensive and usually require a trained physician present, most of the time you
will perform sub max tests
Sub max testing = less than or equal to 85%
3 Minute Step Test
1. Purpose – to determine current recovery heart rate
2. Protocol
No warm up
Light static stretching is okay
Short practice of 2-3 steps is allowed
No talking/ arm movement
Step for 3min. at 96bpm on a 12inch bench. Whole foot must be on the step
Sit immediately at end of 3 minutes
Take recovery heart rate for a minute
52
3. Check Norms
Muscle Strength Assessment
Push Up Test
Partial Curl Up
Sit and Reach
Optional Tests (Flexibility)
Trunk extension
Hamstrings
Hip flexors
Quadriceps
Calf
Shoulder
Shoulder
Fun functional movement.com
Postural Screening
Excessive lordosis
Excessive kyphosis
Hip shoulder height discrepancies
Chapter 6 – Cardiorespiratory Programming
Cardiorespiratory Fitness- the ability to perform repetitive, moderate – to – high intensity large
muscle movement for a prolonged period of time
Benefits of cardio training – reduction in Coronary Heart Disease risk factors, improvement in
cardio and respiratory function
How much cardiorespiratory activity should one have?
- 3-5 days/week in general
- Moderate intensity – 30min. for 5 days or more per week
- Vigorous intensity – 20-25min for 3 days or more per week
- Weight loss requires 50-60min/day
How to determine Maximum Heart Rate:
220 – age = max heart rate
How to Determine Target Heart Rate Range:
1. Determine maximum heart rate: HRmax = 220 – age
2. Determine Heart Rate Reserve: HRR= max HR – resting HR
3. Determine % HRR: %HRR = HRR x %
4. Determine upper HR limit: Target HR = %HRR + resting HR
53
5. Repeat steps 3 and 4 to determine the lower HR limit
6. *optional – you can divide the target HR by 6 to get a 10 second value. This way a client
can determine if they are in the target zone quickly instead of counting for 30 seconds
(the waiting time will make their HR drop)
Different training systems for workout ideas
Chapter 7 - Strength Training
Resistance Guidelines
Helpful online resource for learning exercises
http://www.nestacertified.com/personal-trainer-resources.html
-2-4 sets for each muscle group (same or different exercise)
-8-12 reps
-3 seconds concentric, 3 seconds eccentric in a controlled manner
-minimun 8-10 exercises for major muscle groups each session
When Designing a Resistance Training Program Consider:
-areas that need special attention
-type of muscle training to be used
-specific exercises and exercise order
-sets, reps, intensity
-how you’ll provide a progressive overload
-see page 138 for types of workouts
-vary program to increase interest and adherence
Pages to Make Copies
p.155- 6 -sample exercises
Common Client Errors
-too much weight
-no warm up
-poor body awareness
-lack of focus
-excessive/no adequate range of motion
-excessive speed
Other Elements to Consider
1. What is the purpose of the exercise?
2. Are you doing it correctly?
3. Does it create any safety concerns?
4. Are you maintaining proper alignment and form?
5. For whom is the exercise appropriate?
54
Chapter 12 – Nutrition and Weight Management
Carbs are the main source of energy
Every gram of carbs is 4 calories: 4cal/gram
According to NASFNB, 45-65% of your calorie intake should be carbs
-20-30g of fiber every day
Every gram of protein is 4 calories
Every gram of fat is 9 calories
-20-30% cal intake
To determine the amount of protein you need every day:
1. Calculate your weight in kg – body weight (lbs) x .45
2. Multiply weight in kg by .8g = amount of protein needed
Refer Clients to mypyramid.gov to monitor nutrition
Have your client keep a food journal to monitor their eating habits
Behavior Modification and Communication
Effective Communication with Client
-visualize their goals and make them visualize them
-use the SMART system when creating goals
Specific
Measurable
Action oriented
Realistic
Timed – set a date for reassessment
55
56
Inspirational Quotes
Whether you think you can or
whether you think you can't,
you're right!
- Henry Ford
Things turn out best for the people who make the best of the way things turn out – John Wooden
The difference between try and triumph is just a little umph!
- Marvin Phillips
Winning takes talent, to repeat takes character –John Wooden
Be more concerned with your character than your reputation, because your character is what you
really are, while your reputation is merely what others think you are – John Wooden
Enter every activity without giving mental recognition to the possibility
of defeat. Concentrate on your strengths instead of your weaknesses, on
your powers instead of your problems. - Paul J. Meyer
If one advances confidently in the direction of their dreams, and endeavors to lead a life which
they have imagined they will meet with a success unexpected in common hours.
-Henry David Thoreau
The difference between the possible an the impossible lies in a man’s determination.
-Tommy Lasorda
It isn't what you do, but how you do it – John Wooden
Do not let what you cannot do interfere with what you can do – John Wooden
Obstacles are those frightful things you see when you take your eyes off your goals.
-Sydney Smith
Those who do not find time for exercise will have to find time for illness.
-Earl of Derby
The only disability in life is a bad attitude. - Scott Hamilton
Self-delusion is pulling in your stomach when you step on the scales.
-Paul Sweeney
Many of life’s failures are people who did not realize how close they
were to success when they gave up.
- Thomas Edison
57
The good Lord gave you a body that can stand most anything. It's your
mind you have to convince. - Vincent Lombardi
Toughness is in the soul and spirit, not in muscles. - Alex Karras
It's not whether you get knocked down; it's whether you get up.
-Vince Lombardi
It's the lack of faith that makes people afraid of meeting challenges,
and I believe in myself. - Muhammad Ali
If you always put limit on everything you do, physical or anything else.
It will spread into your work and into your life. There are no limits.
There are only plateaus, and you must not stay there, you must go
beyond them. - Bruce Lee
We do not stop exercising because we grow old - we grow old because
we stop exercising. - Dr. Kenneth Cooper
Eighty percent of success is showing up. - Woody Allen
Exercise alone provides psychological and physical benefits. However, if
you also adopt a strategy that engages your mind while you exercise,
you can get a whole host of psychological benefits fairly quickly.
-James Rippe, MD
To feel "fit as a fiddle," you must tone down your middle.
-Anonymous
Living a healthy lifestyle will only deprive you of poor health, lethargy,
and fat. - Jill Johnson
Leave all the afternoon for exercise and recreation, which are as
necessary as reading. I will rather say more necessary because health is
worth more than learning. - Thomas Jefferson
Take care of your body, then the rest will automatically become
stronger. - Chuang Tzu
Hear your heart. Heart your health. - Faith Seehill
So many people spend their health gaining wealth, and then have to
spend their wealth to regain their health. - A.J. Reb Materi
The body is like a piano, and happiness is like music. It is needful to
have the instrument in good order. – Beecher
58
The body is like a piano, and happiness is like music. It is needful to
have the instrument in good order. – Beecher
Pain is temporary, pride is forever – unknown
Workouts are like brushing my teeth; I don't think about them, I just
do them. The decision has already been made.
- Patti Sue Plumer, U.S. Olympian
A gentle breeze blowing in the right direction is better than a pair of strong oars.
- Canary Island Proverb
Your thoughts are the architects of your destiny.
- David O. McKay
One cannot think crooked and walk straight.
- Anonymous
If you don't learn from your mistakes, there's no sense making them.
- Anonymous
You have to expect things of yourself before you can do them
-Michael Jordan
There is no "i" in team but there is in win
-Michael Jordan
It's easy to have faith in yourself when you're a winner, when
you're number one. What you've got to have is faith in
yourself when you're not a winner.
- Vince Lombardi
We are continually faced by great opportunities brilliantly disguised
as insoluble problems. – Anonymous
We cannot discover new oceans unless we have the courage to
lose sight of the shore. – Anonymous
The secret to productive goal setting is establishing clearly defined
goals, writing them down and then focusing on them several
times a day with words and emotions as if we've already
achieved them.
- Denis Waitley
59
Keep your eyes on the stars and your feet on the ground.
- Theodore Roosevelt
The worst bankrupt in the world is the man who has lost his
enthusiasm. Let a man lose everything else in the world but
his enthusiasm and he will come through again to success.
- H. W. Arnold
Goals in writing are dreams with deadlines.
-- Brian Tracy
I've found that luck is quite predictable. If you want more luck, take more chances. Be more
active. Show up more often.
-- Brian Tracy
If you raise your children to feel that they can accomplish any goal or task they decide upon, you
will have succeeded as a parent and you will have given your children the greatest of all
blessings.
-- Brian Tracy
In life you can never be too kind or too fair; everyone you meet is carrying a heavy load. When
you go through your day expressing kindness and courtesy to all you meet, you leave behind a
feeling of warmth and good cheer, and you help alleviate the burdens everyone is struggling
with.
-- Brian Tracy
Just as your car runs more smoothly and requires less energy to go faster and farther when the
wheels are in perfect alignment, you perform better when your thoughts, feelings, emotions,
goals, and values are in balance.
-- Brian Tracy
Talent hits a target no one else can hit; Genius hits a target no one else can see.”
-Arthur Schopenhauer
Make a game of finding something positive in every situation. Ninety-five percent of your
emotions are determined by how you interpret events to yourself.
-- Brian Tracy
Never say anything about yourself you do not want to come true.
-- Brian Tracy
The winners in life think constantly in terms of "I can, I will,
I am". Losers, on the other hand, concentrate their waking
thoughts on what they should have done or on what they
don't do.
- Denis Waitley
60
You're not a failure if you don't make it. You're a success
because you tried.
- Susan Jeffers
Act the way you'd like to be and soon you'll be the way you act.
- Dr. George Crane
Shift your problems to challenges. When you have problems, you
worry about them. When you have challenges - you are working, applying, and attacking your
plan to get results. This shift in thinking from problems to challenges is important in making
tension an asset. -Anonymous
All progress is made by people dissatisfied with the way things are. -Anonymous
61