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The publisher does not recommend or endorse any specific tests, providers, products, procedures, processes, opinions, or other information that may be mentioned in this publication. Reliance on any information provided by the publisher, the publisher’s employees, or others contributing to this publication at the invitation of the publisher is solely at your own risk. Health care and fitness professionals need to use their own clinical judgment in interpreting the content of this publication. THE PUBLISHERS, EDITORS, ADVISORS, AND REVIEWERS MAKE NO REPRESENTATIONS OR WARRANTIES OF ANY KIND OR NATURE, INCLUDING, BUT NOT LIMITED TO, THE ACCURACY, RELIABILITY, COMPLETENESS, CURRENTNESS, TIMELINESS, OR THE WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE OR MERCHANTABILITY, NOR ARE ANY SUCH REPRESENTATIONS IMPLIED WITH RESPECT TO THE CONTENT HEREIN (WITH SUCH CONTENT TO INCLUDE TEXT AND GRAPHICS), AND THE PUBLISHERS, EDITORS, ADVISERS, AND REVIEWERS TAKE NO RESPONSIBILITY WITH RESPECT TO SUCH CONTENT. THE PUBLISHERS, EDITORS, ADVISORS, AND REVIEWERS SHALL NOT BE LIABLE FOR ANY ACTUAL, INCIDENTAL, SPECIAL, CONSEQUENTIAL, PUNITIVE, OR EXEMPLARY DAMAGES (OR ANY OTHER TYPE OF DAMAGES) RESULTING, IN WHOLE OR IN PART, FROM THE READER’S USE OF, OR RELIANCE UPON, SUCH CONTENT. Page2 TABLE OF CONTENTS I. Introduction and Overview ........................................................................... 4 II. Assessments .................................................................................................. 5 III. Annual and Monthly Plans .......................................................................... 11 Sample OPT Annual Program for Altering Body Composition Clients ........... 12 Sample OPT Annual Program for Overweight/Obese Clients ........................ 15 IV. Daily OPT™ Programs: ............................................................................... 18 Sample Programs for Body Composition Alteration Clients ............................ 19 Sample Programs for Overweight/Obese Clients ........................................... 28 V. Total-Body Training Circuits ....................................................................... 34 VI. Metabolic Resistance Training Circuits ..................................................... 38 VII. Cardiorespiratory Training ....................................................................... 42 VII. Nutritional Guidelines .......................................................................................46 Page3 INTRODUCTION AND OVERVIEW This manual is designed to guide health and fitness professionals through a process that develops the knowledge, skills, and abilities to understand and effectively deliver an integrated training program to maximize weight loss efforts. This manual employs an easy-to-use, systematic approach to apply a scientific and clinically proven training model for clients who want lose both weight and fat, while maintaining or increasing lean muscle and minimizing the risk of injury. The manual will take you through general goals and conditioning elements you need to consider when working with weight loss clients. It will also walk you through the appropriate assessments to apply when obtaining the pertinent information needed to design an individualized program for weight loss goals. Provided are progressive yearly and monthly plans to follow, as well as sample daily integrated training programs that use the NASM’s Optimum Performance Training™ Model (OPTTM). The programs included match the needs and physiological considerations of weight loss clients, with emphasis on enhanced flexibility, core strength, balance, endurance, and preserving/increasing lean muscle mass to help accelerate weight and fat loss, improve function during activities of daily living, and reduce the risk for disease and injury. Lastly, the manual provides basic nutrition tips health and fitness professionals can use or pass along to clients to keep them on track. We hope you find this manual helpful for working with weight loss clients. Page4 Page5 FITNESS ASSESSMENT PROCESS * 1. SUBJECTIVE ASSESSMENT a. To determine goals, lifestyle, and medical history i. PAR-Q ii. General contact information and health history iii. Activity and eating habits 2. OBJECTIVE ASSESSMENT a. To determine current fitness state and obtain baseline measurements i. Scale weight ii. Resting heart rate iii. Blood pressure (if skilled to do so) iv. Body composition (choose depending on equipment and client) 1. Skinfold (optional depending on severity of obesity) 2. Bioelectrical impedance 3. BMI (may be more appropriate for very heavy individuals) v. Girth measurements 3. DYNAMIC POSTURAL ASSESSMENT a. To determine muscle imbalances, range of motion, and postural control i. Overhead Squat Test ii. Single-Leg Squat Test (optional) 4. CARDIORESPIRATORY ASSESSMENT a. To determine a cardiorespiratory starting point i. Rockport Walk Test *Clients should be reassessed approximately every 4 to 6 weeks to evaluate improvements and determine if modifications need to be made to the program. Page6 Physical Activity Readiness Questionnaire (PAR-Q) NAME:_________________________ DATE:_________________ HEIGHT:_________ WEIGHT:___________ AGE:__________ PHYSICIAN’S NAME:____________________________ PHONE:_____________ Questions 1 Has your doctor ever said that you have a heart condition and that you should only perform physical activity recommended by a doctor? 2 Do you feel pain in your chest when you perform physical activity? 3 In the past month, have you had chest pain when you were not performing any physical activity? 4 Do you lose your balance because of dizziness or do you ever lose consciousness? 5 Do you have a bone or joint problem that could be made worse by a change in your physical activity? 6 Is your doctor currently prescribing any medication for your blood pressure or for a heart condition? 7 Do you know of any other reason why you should not engage in physical activity? Yes No If you have answered “Yes” to one or more of the above questions, consult your physician before engaging in physical activity. Tell your physician which questions you answered “Yes” to. After a medical evaluation, seek advice from your physician on what type of activity is suitable for your current condition. Page7 General & Medical Questionnaire 1 Occupational Questions What is your current occupation? ________________________________________________________ 2 Does your occupation require extended periods of sitting? 3 Does your occupation require extended periods of repetitive movements? (If yes, please explain.) ________________________________________________________ 4 Does your occupation require you to wear shoes with a heel (dress shoes)? 5 Does your occupation cause you anxiety (mental stress)? 6 7 8 Recreational Questions Do you partake in any recreational activities (golf, tennis, skiing, etc.)? (If yes, please explain.) ________________________________________________________ ________________________________________________________ Yes No Yes No Yes No Do you have any hobbies (reading, gardening, working on cars, exploring the Internet, etc.)? (If yes, please explain.) ________________________________________________________ ________________________________________________________ Medical Questions Have you ever had any pain or injuries (ankle, knee, hip, back, shoulder, etc.)? (If yes, please explain.) ________________________________________________________ ________________________________________________________ 9 Have you ever had any surgeries? (If yes, please explain.) ________________________________________________________ ________________________________________________________ 10 Has a medical doctor ever diagnosed you with a chronic disease, such as coronary heart disease, coronary artery disease, hypertension (high blood pressure), high cholesterol or diabetes? (If yes, please explain.) ________________________________________________________ ________________________________________________________ 11 Are you currently taking any medication? (If yes, please list.) ________________________________________________________ ________________________________________________________ Page8 Data Results Sheet NAME_____________________________________ DATE______________________ Physiological Assessments Age: _________ Heart Rate Resting Heart Rate (HRrest): ________ Estimated Heart Rate Max (HRmax): ________ Weight: ________ Height: ________ BMI score (optional): ________ 2 2 Hint: weight (kg) / height (m ) or [weight (lbs.) / height (inch )] x 703 Skinfold measurements (optional depending on client) Biceps: ________ Triceps: ________ Subscapular: ________ Iliac Crest: ________ Sum of Folds: ________ Body Fat %_________ Circumference Measurements Chest: ________ Waist: ________ Hips: ________ Thigh: ________ Calf: _______ Biceps: ________ Upper Arm: _________ Cardiorespiratory Assessment Rockport Walk Test VO2 score: ________ Rating: ________ Beginning Zone: ________ Stage: _______ Hint: 132.853 – (0.769 x weight in pounds) – (0.3877 x age in years) + (6.315 x gender, which is 0 for women and 1 for men) - (3.2649 x time in minutes) – (0.1565 x heart rate) = VO2 score Page9 Movement Assessments View Anterior Lateral View Anterior Kinetic Chain Checkpoint Feet Overhead Squat Movement Left Observation Turn out Knees Move inward Lumbo-pelvichip complex Lumbo-pelvichip complex Shoulder complex Excessive forward lean Low back arches Arms fall forward Single-Leg Squat (optional depending on client) Kinetic Chain Movement Left Checkpoint Observation Knee Moves inward Overactive (Tight) Muscles: 1. 2. 3. 4. 5. Right Right Underactive (Weak) Muscles: 1. 2. 3. 4. 5. Page10 Page11 SAMPLE OPT ANNUAL PROGRAM FOR ALTERING BODY COMPOSITION CLIENTS Annual: January – December Level Phase JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC Stabilization 1 L1 L2 L3 L3 L3 L3 L3 L3 L3 L2 L1 L1 L1 L2 L3 L3 L3 L3 L3 L3 L2 L1 L1 L1 L2 L3 L3 L3 L3 L3 L2 L1 S2 S3 S2 S3 S2 S3 S2 S3 S2 S2 2 Strength 3 4 Power Cardio 5 S1 S1 Legend: L1 = Level 1; L2 = Level 2; L3 = Level 3; S1 = Stage 1; S2 = Stage 2; S3 = Stage 3 Above is a sample annual training plan for clients who are not looking to lose a significant amount of weight, but want to lose body fat and maintain/increase muscle. Many of these people will use the term “tone up” to explain their goals. Because these individuals typically have some exercise experience, introducing higher level/advanced routines earlier into their plan is warranted. Depending on their goals, Phase 3 - Hypertrophy Training may also be an option to incorporate into the plan to help increase muscle mass. This program will also assist in correcting muscle imbalances, as well as improving stability, and coordination of movement. This plan also includes an example of how to apply the different stages of cardiorespiratory programming. A client can perform multiple stages of cardiorespiratory training in a week, and the stage indicated in the annual plan is the highest level the client should perform each week for that month. If the client performs a resistance program in a circuit fashion, this can be considered the client’s cardiorespiratory workout and separate cardiorespiratory training may not be necessary. You can add additional cardiorespiratory sessions as needed. January: Focus on correcting muscle imbalances and improving flexibility and motor control. Caloric expenditure is increased as clients perform resistance training exercises in unstable yet controllable environments. During this month, clients will begin with Stage 1 cardio training (65 to 75% of MHR) to build an aerobic base; however depending on the clients’ experience and conditioning, they may be able to work in Stage 2 cardio programming. Progress the intensity of cardiorespiratory training each week. February-March: Introduce clients into Phase 2 and Phase 5 to enhance stability, increase prime mover strength, power and increase caloric expenditure. Progress the Phase 1 and Phase 2 programs to Level 2 and 3 workouts by increasing controlled instability, volume and loads. During these months, client should begin working at Stage 2 (65 to 85% of MHR) and eventually incorporate Stage 3 (65 to 95% of MHR) cardiorespiratory training into each weekly workout program. April-October: Continue progressing Phase 1, Phase 2 and Phase 5 programs by increasing controlled instability, volume and loads (L2, L3) to increase caloric expenditure. In October, begin to decrease Phases 1, 2, and 5 workouts to a Level 2 in September and October to avoid overtraining. Over the course of April through October, clients will alternate between Stages 2 and 3 cardiorespiratory training. Toward the end of this phase, clients should be close to their weight loss goal. November-December: Exercise training levels will continue to decrease, with December being a recuperation month. Clients should also work to maintain their body-fat levels and lean body mass. Clients will train in Stage 2 of cardiorespiratory training in November, and regress to Stage 1 in December. Monthly Plan Notes Monthly programs are intended as examples only. The health and fitness professional can change or increase program frequency by adding cardiorespiratory training on off days. Monthly plans are samples based on a typical active client attempting to improve general health and lose weight. The training schedule may need to be adjusted based on an individual’s physical capabilities. Page12 Sample Weight Loss Monthly Plan MONTH 1 Week 1: 3 days/week Monday OPT Level Tuesday Wednesday Thursday Friday OFF Stabilization Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 Monday Tuesday Wednesday Thursday Friday Stabilization Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 Monday Tuesday Wednesday Thursday Friday Stabilization Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 Tuesday Wednesday Thursday Friday Saturday Sunday OFF Stabilization Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 OFF OFF Monday Tuesday Wednesday Thursday Friday Saturday Sunday Stabilization Endurance (L1) Cardio S2 OFF Strength Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S2 OFF OFF Monday Tuesday Wednesday Thursday Friday Saturday Sunday Strength Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S2 OFF Strength Endurance (L1) Cardio S1 Stabilization Endurance (L1) Cardio S1 Saturday Sunday OFF OFF Saturday Sunday Week 2: 3 days/week OPT Level OFF OFF Week 3: 3 days/week OPT Level Saturday OFF Sunday OFF Week 4: 3 days/week Monday OPT Level Stabilization Endurance (L1) Cardio S1 MONTH 2 Week 1: 3 days/week OPT Level Week 2: 3 days/week OPT Level OFF OFF Saturday Sunday Week 3: 3 days/week OPT Level Monday Tuesday Wednesday Thursday Friday Stabilization Endurance (L1) Cardio S2 OFF Strength Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S2 OFF OFF Tuesday Wednesday Thursday Friday Saturday Sunday Stabilization Endurance (L1) Cardio S2 OFF Strength Endurance (L1) Cardio S1 OFF OFF Week 4: 3 days/week Monday OPT Level Strength Endurance (L1) Cardio S1 OFF Page13 MONTH 3 Week 1: 3 days/week Monday OPT Level Stabilization Endurance (L2) Cardio S1 Tuesday Wednesday OFF Strength Endurance (L1) Cardio S3 Thursday OFF Tuesday Wednesday Thursday OFF Stabilization Endurance (L2) Cardio S3 Tuesday Wednesday OFF Strength Endurance (L1) Cardio S3 Tuesday Wednesday OFF Stabilization Endurance (L2) Cardio S3 Friday Stabilization Endurance (L2) Cardio S2 Saturday Sunday OFF OFF Friday Saturday Sunday OFF Strength Endurance (L1) Cardio S1 OFF OFF Thursday Friday Saturday Sunday OFF Stabilization Endurance (L2) Cardio S2 OFF OFF Thursday Friday Saturday Sunday OFF Strength Endurance (L1) Cardio S1 OFF OFF Week 2: 3 days/week Monday OPT Level Strength Endurance (L1) Cardio S2 Week 3: 3 days/week Monday OPT Level Stabilization Endurance (L2) Cardio S1 Week 4: 3 days/week Monday OPT Level Strength Endurance (L1) Cardio S2 Note: In months 2 and 3, you can alternate between Stages 1, 2, and 3 cardio programs based on the OPT phase you are training on that day. For example, on a higher intensity OPT day (Phases 2 and 5), choose low to moderate intensity cardio training (S1 and S2). On lower intensity OPT days (Phase 1), choose higher intensity cardio training (S2 and S3). This will help decrease the risk of overtraining. Page14 SAMPLE OPT ANNUAL PROGRAM FOR OVERWEIGHT/OBESE CLIENTS Annual: January – December Level Phase JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC Stabilization 1 L1 L1 L1 L1 L2 L2 L2 L3 L3 L3 L2 L1 L1 L1 L1 L1 L2 L2 L2 L3 L2 L1 S1 S2 S2 S2 S2 S2 S2 S2 S2 S2 2 Strength 3 4 Power Cardio 5 S1 S1 Legend: L1 = Level 1; L2 = Level 2; L3 = Level 3; S1 = Stage 1; S2 = Stage 2 Above is a sample annual training plan to help an overweight/obese individual maximize weight loss efforts. These individuals are usually new to exercise and deconditioned, thus they will stay in lower-level programs for longer periods in comparison to moderately fit clients. This program also will assist in improving stability, coordination, and stamina necessary for activities of daily living (ADLs). Clients should accumulate 30 minutes or more of moderate level exercise per day, on most or all days of the week. Begin clients with 2 to 3 days of low to moderate cardiorespiratory training each week, with each session lasting 15 to 30 minutes, depending on the client’s fitness level. Clients will typically perform only Stage 1 of cardiorespiratory training (50 to 75% of MHR) and Stage 2 (65 to 85% of MHR). The stage indicated in the annual plan is the highest level the client should perform each week for that month. January-February: Focus on correcting muscle imbalances and improving flexibility and motor control. Caloric expenditure is increased as clients perform resistance training exercises in unstable yet controllable environments. Many overweight/obese clients lack balance and stability, therefore choose exercises carefully. Basic seated and standing exercises are best tolerated and oftentimes the most unstable environment clients can handle. During this month, clients will begin with Stage 1 (65 to 75% of MHR) to build an aerobic base, however some clients may need to begin with an intensity as low as 50% MHR. Progress the intensity of cardiorespiratory training each week. March-April: Introduce clients into Phase 2 to enhance stability and increase prime mover strength. Increase instability in Phase 1 programs, but again, ensure it is consistent with their physical capabilities. During these months, clients will continue working at Stage 1 (65 to 75% of MHR) and eventually incorporate Stage 2 (65 to 85% of MHR) cardiorespiratory training if capable. May-July: Progress Phase 1 and Phase 2 programs to Level 2 by increasing controlled instability, volume and loads to enhance caloric expenditure. Clients will continue to alternate between Stage 1 and Stage 2 cardio workouts. August-October: Progress to Level 3 programs to increase intensity levels and maximize calories burned. Clients will continue to alternate between Stage 1 and 2 cardio workouts. Depending on the individual’s capabilities, to shake up the program, low levels of Phase 5 – Power Training may also be introduced within these months to increase caloric expenditure. November – December: Next, begin to decrease Phases 1, 2, workouts to a Level 2 in November and Level 1 in December to avoid overtraining while maintaining a stable weight. Monthly Plan Notes Monthly plans are samples for an overweight/obese client who has been cleared by a health provider to exercise, and is seeking to improve general health and lose weight. You may need to adjust the training schedule based on the current condition and capabilities of the client. Page15 Sample Overweight/Obese Monthly Program MONTH 1 Week 1: 3 days/week Monday Stabilization Endurance (L1) Cardio S1 OPT Level TuesdayWe Wednesday OFF Cardio S1 Thursday Friday OFF Stabilization Endurance (L1) Cardio S1 Saturday OFF Sunday OFF Week 2: 3 days/week OPT Level Monday Tuesday Stabilization Endurance (L1) Cardio S1 OFF Wednesday Cardio S1 Thursday Friday Saturday Sunday OFF Stabilization Endurance (L1) Cardio S1 OFF OFF Thursday Friday Saturday Sunday OFF Stabilization Endurance (L1) Cardio S1 Week 3: 3 days/week OPT Level Monday Tuesday Stabilization Endurance (L1) Cardio S1 OFF Wednesday Cardio S1 OFF OFF Week 4: 3 days/week Monday Stabilization Endurance (L1) Cardio S1 OPT Level Tuesday Thursday Friday Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 Wednesday Thursday Friday Saturday Sunday Stabilization Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 OFF OFF Tuesday Wednesday Thursday Friday Saturday Sunday OFF Stabilization Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 OFF OFF Wednesday Thursday Friday Saturday Sunday Stabilization Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 Tuesday Wednesday Thursday Friday OFF Stabilization Endurance (L1) Cardio S1 OFF OFF Wednesday Saturday Sunday OFF OFF MONTH 2 Week 1: 3 days/week Monday OPT Level Stabilization Endurance (L1) Cardio S1 Tuesday OFF Week 2: 3 days/week Monday OPT Level Stabilization Endurance (L1) Cardio S1 Week 3: 3 days/week Monday OPT Level Tuesday Stabilization Endurance (L1) Cardio S1 OFF OFF Saturday Sunday Week 4: 3 days/week Monday OPT Level Stabilization Endurance (L1) Cardio S1 Stabilization Endurance (L1) Cardio S1 OFF OFF Page16 MONTH 3 Week 1: 3 days/week Monday OPT Level Stabilization Endurance (L1) Cardio S1 Tuesday Wednesday Thursday Friday Saturday Sunday OFF Strength Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 OFF OFF Tuesday Wednesday Thursday Friday Saturday Sunday OFF Strength Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 Cardio S2 OFF Tuesday Wednesday Thursday Friday Saturday Sunday OFF Strength Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 OFF OFF Tuesday Wednesday Thursday Friday Saturday Sunday OFF Strength Endurance (L1) Cardio S1 OFF Stabilization Endurance (L1) Cardio S1 OFF OFF Week 2: 4 days/week Monday OPT Level Stabilization Endurance (L1) Cardio S1 Week 3: 3 days/week Monday OPT Level Stabilization Endurance (L1) Cardio S1 Week 4: 3 days/week Monday OPT Level Stabilization Endurance (L1) Cardio S1 Page17 DAILY OPT™ PROGRAMS (TITLE PAGE) Page18 SAMPLE PROGRAMS FOR BODY COMPOSITION ALTERATION CLIENTS PHASE 1: STABILIZATION ENDURANCE TRAINING (LEVEL 1) Program Goal: Stabilization endurance training is designed to correct muscle imbalances, increase joint stability, and improve overall efficiency of the body. The Level 1 program consists of low volume and low to medium training intensity. Perform exercises in a circuit format to improve cardiorespiratory fitness and increase caloric expenditure. If the individual is not capable, incorporate the appropriate rest after each exercise set. WARM-UP Sets Reps Time Self-Myofascial Release Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Adductors 1 60 sec Gastrocnemius 1 30 sec Standing Hip Flexor 1 30 sec Standing Latissimus Dorsi 1 30 sec Static Stretch Cardio 5-10 min (Zone 1) CORE, BALANCE, AND PLYOMETRICS Sets Reps Tempo Rest Prone Iso-Abs 1 30 sec 4-2-1 0 Single-Leg Balance with Reach 1 6-10 each leg 4-2-1 60 sec RESISTANCE Sets Reps Tempo Intensity Rest Total Body Optional Chest Push-Up 1 12 4-2-1 60% 0 sec Back Single-Leg Cable Row 1 12 4-2-1 60% 0 sec Shoulders Single-Leg Lateral Raise 1 12 4-2-1 60% 0 sec Legs Step Up to Balance 1 12 4-2-1 60% 90 sec COOL-DOWN Repeat SMR and static stretching exercises from warm-up. Page19 PHASE 1: STABILIZATION ENDURANCE TRAINING (LEVEL 2) Program Goal: Level 2 stabilization endurance training has the same goals as Level 1. Level 2 progresses intensity by increasing the level of instability and range of motion, as well as increases training volume. If possible, perform exercises in a circuit format to improve cardiorespiratory fitness and increase caloric expenditure. If the individual is not capable, incorporate the appropriate rest after each exercise set. WARM-UP Sets Reps Time Self-Myofascial Release Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Adductors 1 60 sec Gastrocnemius 1 30 sec Standing Hip Flexor 1 30 sec Standing Latissimus Dorsi 1 30 sec Static Stretch Cardio 5-10 min (Zone 1) CORE, BALANCE, AND PLYOMETRICS Sets Reps Tempo Rest Prone Iso-Abs with Hip Extension 2 30 sec 4-2-1 0 Single-Leg Lift and Chop 2 6-10 each leg 4-2-1 0 Squat Jump with Stabilization (optional depending on client’s abilities) 2 8 Controlled 60 sec RESISTANCE Sets Reps Tempo Intensity Rest Total Body Optional Chest Ball Push-Up 2 12 4-2-1 60% 0 sec Back Single-Leg Alternate Arm Cable Row 2 12 4-2-1 60% 0 sec Shoulders Single-Leg Overhead Press 2 12 4-2-1 60% 0 sec Legs Lunge to Balance 2 12 4-2-1 60% 90 sec COOL-DOWN Repeat SMR and static stretching exercises from warm-up. Page20 PHASE 1: STABILIZATION ENDURANCE TRAINING (LEVEL 3) Program Goal: In Level 3, the intensity will increase by implementing higher levels of instability. Volume is also greater when compared to Level 2. Modify volume of each set if three sets is too challenging. If possible, perform exercises in a circuit format to improve cardiorespiratory fitness and increase caloric expenditure. If the individual is not capable, incorporate the appropriate rest after each exercise set. WARM-UP Sets Reps Time Self-Myofascial Release Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Adductors 1 60 sec Gastrocnemius 1 30 sec Standing Hip Flexor 1 30 sec Standing Latissimus Dorsi 1 30 sec Static Stretch Cardio 5-10 min (Zone 1) CORE, BALANCE, AND PLYOMETRICS Sets Reps Tempo Rest Side Iso Abs 2 30 sec 4-2-1 0 Single-Leg Throw and Catch 2 6-10 each leg 4-2-1 0 Box Jump-Up with Stabilization (optional depending on client’s abilities) 2 12 4-2-1 60 sec RESISTANCE TRAINING Sets Reps Tempo Intensity Rest Total Body Optional Chest Push up with Rotation 3 12 4-2-1 60% 0 sec Back Single-Leg, Single-Arm Cable Row 3 12 4-2-1 60% 0 sec Shoulders Ball Military Press 3 12 4-2-1 60% 0 sec Legs Single-Leg Squat 3 12 4-2-1 60% 90 sec COOL-DOWN Repeat SMR and/or static stretching exercises from warm-up. Page21 PHASE 2: STRENGTH ENDURANCE TRAINING (LEVEL 1) Program Goal: Strength endurance training improves the client’s ability to maintain stabilization and posture while increasing prime mover strength and endurance. Although the number of sets is lower in comparison to Level 3 stabilization endurance training, the volume is roughly the same due to the incorporation of supersets. Exercises are also performed slightly faster than seen in stabilization endurance training. If possible, perform the exercises in a circuit format to maximize caloric expenditure. WARM-UP Sets Reps Time Self-Myofascial Release Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Adductors 1 60 sec Active-Isolated Stretching (Some individuals may still require static stretching) Active Gastrocnemius Stretch 1 30 sec Active Standing Hip Flexor Stretch 1 30 sec Active Pectoral Stretch 1 30 sec Cardio 5-10 min (Zone 1) CORE, BALANCE, AND PLYOMETRICS Sets Reps Tempo Rest Medicine Ball Rotations 1 12 Medium 0 sec Single-Leg Squat 1 6 each leg Medium 0 sec Squat Jumps 1 10 Medium 60 sec RESISTANCE Sets Reps Tempo Intensity Rest 1 12 12 2-0-2 4-2-1 70% 0 sec 1 12 12 2-0-2 4-2-1 70% 1 12 12 2-0-2 4-2-1 70% 1 12 12 2-0-2 4-2-1 70% Total Body Chest Back Shoulders Legs Optional 1. Incline Dumbbell Chest Press 2. Push-Up 1. Straight-Arm Pulldown 2. Single-Leg Cable Row 1. Standing Overhead Press 2. Single-Leg Scaption 1. Dumbbell Squats 2. Ball Squat 0 sec 0 sec 60 sec COOL-DOWN Perform SMR and static stretching for the same muscle groups targeted during the warm-up. Page22 PHASE 2: STRENGTH ENDURANCE TRAINING (LEVEL 2) Program Goal: The goal of Level 2 strength endurance training is the same as Level 1. Intensity is increased by increasing the volume, integrating more complex movements, and increasing the instability of stabilization exercises. If possible, perform exercises in a circuit format to improve cardiorespiratory fitness and increase caloric expenditure. WARM-UP Sets Reps Time Self-Myofascial Release Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Adductors 1 60 sec Active Gastrocnemius Stretch 1 30 sec Active Standing Hip Flexor Stretch 1 30 sec Active Pectoral Stretch 1 30 sec Active-isolated Stretching (Some individuals may still require static stretching) Cardio 5-10 min (Zone 1) CORE, BALANCE, AND PLYOMETRICS Sets Reps Tempo Rest Cable Lift 2 10 Medium 0 sec Lunge to Balance: Sagittal Plane 2 10 Medium 0 sec Jumping Jacks 2 10 Repeating 60 sec RESISTANCE Sets Reps Tempo Intensity 2 12 12 2-0-2 4-2-1 70% 2 12 12 2-0-2 4-2-1 2 12 12 2-0-2 4-2-1 70% 2 12 12 2-0-2 4-2-1 70% Total Body Chest Back Shoulders Legs Rest Optional 1. Seated Chest Press Machine 2. Ball Push-Up 1. Seated Cable Row 2. Single-Leg Pulldown 1. Seated Dumbbell Lateral Raise 2. Single-Leg Scaption 1. Leg Press 2. Step-Up to Balance 70% 0 sec 0 sec 0 sec 60 sec COOL-DOWN Perform SMR and static stretching for the same muscle groups targeted during the warm-up. Page23 PHASE 2: STRENGTH ENDURANCE TRAINING (LEVEL 3) Program Goal: The goal of Level 3 strength endurance training is the same as Levels 1 and 2. Intensity is further increased by increasing the volume, integrating more complex movements, and increasing instability of stabilization exercises. Modify set volume if three sets is too challenging. If possible, perform exercises in a circuit format to improve cardiorespiratory fitness and caloric expenditure. If the individual is not capable, incorporate the appropriate rest after each exercise set. WARM-UP Sets Reps Time Self-Myofascial Release Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Adductors 1 60 sec Active Gastrocnemius Stretch 1 30 sec Active Standing Hip Flexor Stretch 1 30 sec Active Pectoral Stretch 1 30 sec Active-Isolated Stretching (Some individuals may still require static stretching) Cardio 5-10 min (Zone 1) CORE, BALANCE, AND PLYOMETRICS Sets Reps Tempo Rest Cable Chop 2 12 Medium 0 sec Lunge to Balance: Frontal Plane 2 12 Medium 0 sec 2 10 Repeating 60 sec Sets Reps Tempo Intensity Rest 3 12 12 2-0-2 4-2-1 75% 0 sec 3 12 12 2-0-2 4-2-1 75% 0 sec 3 12 12 2-0-2 4-2-1 75% 0 sec 3 12 12 2-0-2 4-2-1 75% 60 sec Squat Jumps RESISTANCE Total Body Chest Back Shoulders Legs Optional 1. Incline Dumbbell Chest Press 2. Push-Up w/ Rotation 1. Seated Lat Pulldown 2. Ball Dumbbell Row 1. Seated Dumbbell Shoulder Press 2. Ball Dumbbell Scaption 1. Lunge: Sagittal Plane 2. Single-Leg Squat COOL-DOWN Perform SMR and static stretching for the same muscle groups targeted during the warm-up. Page24 PHASE 5: POWER TRAINING (LEVEL 1) Program Goal: Power training will challenge the client’s ability to dynamically stabilize, produce force, and reduce force at more functionally applicable speeds. It will also help enhance caloric expenditure. This will help improve overall function and decrease the risk for injuries. Level 1 incorporates lower volumes in comparison to Level 3 strength endurance training, but begins to integrate more dynamic and rotational movement patterns. If possible, perform exercises in a circuit format to improve cardiorespiratory fitness and caloric expenditure. If the individual is not capable, incorporate the appropriate rest after each exercise set. WARM-UP Sets Reps Time Self-Myofascial Release Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Latissimus Dorsi 1 60 sec Dynamic Warm-Up (Some individuals may still require static stretching prior to the Dynamic Warm-Up) Hip Swings: Front to Back 1 10 Prisoner Squat with Calf Raise 1 10 Lateral Tube Walking: Side to Side 1 10 CORE, BALANCE, AND PLYOMETRICS Sets Reps Tempo Rest Rotation MB Chest Pass 2 8 X/X/X 0 sec Multiplanar Hop with Stabilization 2 8 X/X/X 0 sec Box Run Steps 2 8 X/X/X 60 sec RESISTANCE Sets Reps Tempo Intensity 1 5 10 Controlled X/X/X 75% 1 5 10 Controlled X/X/X 75% 1 5 10 Controlled X/X/X 75% 1 5 10 Controlled X/X/X 75% Total Body Rest Optional Chest Back Shoulders Legs 1. Incline Dumbbell Chest Press 2. Speed Tubing Chest Press 1. Straight-Arm Pulldown 2. Speed Tubing Row 1. Standing Dumbbell Overhead Press 2. Speed Tubing Shoulder Press 1. Dumbbell Squat 2. Repeat Squat Jump 0 min 0 min 0 min 2 min COOL-DOWN Perform SMR and static stretching for the same muscle groups targeted during the warm-up. Page25 PHASE 5: POWER TRAINING (LEVEL 2) Program Goal: The goal of Level 2 power training is the same as Level 1. Intensity is increased by elevating training volumes, load, and movement complexity. WARM-UP Sets Reps Time Foam Roll Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Latissimus Dorsi 1 60 sec Dynamic Warm-Up (Some individuals may still require static stretches prior to the Dynamic Warm-Up) Hip Swings: Side to Side 1 10 Prisoner Squat with Calf Raise 1 10 Multiplanar Plane Lunge with Reach 1 10 CORE, BALANCE, AND PLYOMETRICS Sets Reps Tempo Rest Front Medicine Ball Oblique Throws 2 10 X/X/X 0 sec Single-Leg Box Hop Up with Stabilization 2 10 X/X/X 0 sec Single-Leg Power Step Up 2 10 X/X/X 60 sec Sets Reps Tempo Intensity Rest 2 5 10 Controlled X/X/X 75% 2% of BW 0 min 2 5 10 Controlled X/X/X 75% 2% of BW 0 min 2 5 10 Controlled X/X/X 75% 2% of BW 0 min 2 5 10 Controlled X/X/X 75% 2 min RESISTANCE Total Body Optional Chest Back Shoulders Legs 1. Dumbbell Bench Press 2. Medicine Ball Chest Pass 1. Lat Pulldown 2. Soccer Throw 1. Shoulder Press Machine 2. Medicine Ball Oblique Throw 1. Leg Press 2. Tuck Jumps COOL-DOWN Perform SMR and static stretching for the same muscle groups targeted during the warm-up. Page26 PHASE 5: POWER TRAINING (LEVEL 3) Program Goal: The goal of Level 3 power training is the same as Level 2. Training volumes are increased, as well as loads (if possible). Movement complexity is also progressed. Modify set volume if three sets is too challenging. If possible, perform exercises in a circuit format to improve cardiorespiratory fitness and caloric expenditure. If the individual is not capable, incorporate the appropriate rest after each exercise set. WARM-UP Sets Reps Time Foam Roll Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Latissimus Dorsi 1 60 sec Dynamic Warm-Up (Some individuals may still require static stretching prior to the Dynamic Warm-Up) Prisoner Squat with Calf Raise 1 10 Tube Walking: Side to Side 1 10 Jumping Jacks 1 10 CORE, BALANCE, AND PLYOMETRICS Sets Reps Tempo Rest Rotational Chest Pass 2 12 X/X/X 0 sec Single-Leg Proprioceptive Hop with Stabilization: Sagittal Plane 2 12 X/X/X 0 sec Ice Skaters 2 12 Controlled 60 sec Sets Reps Tempo Intensity Rest 3 5 10 Controlled X/X/X 75% 0 min 3 5 10 Controlled X/X/X 75% 2% of BW 3 5 10 Controlled X/X/X 75% 2% of BW 3 5 10 Controlled X/X/X RESISTANCE Total Body Optional Chest Back 1. 2. 1. 2. 1. Shoulders Legs 2. 1. 2. Barbell Bench Press Plyometric Push-Ups Pull-Ups Ball Medicine Ball Pullover Throw Seated Dumbbell Lateral Raise Front Medicine Ball Oblique Throw Barbell Squat Lunge Jump 0 min 0 min 75% 0 min 2 min COOL-DOWN Perform SMR and static stretching for the same muscle groups targeted during the warm-up. Page27 SAMPLE PROGRAMS FOR OVERWEIGHT/OBESE CLIENTS PHASE 1: STABILIZATION ENDURANCE TRAINING (LEVEL 1) Program Goal: Stabilization endurance training is designed to correct muscle imbalances, increase joint stability, and improve overall efficiency of the body. The Level 1 program consists of low volume and low to moderate training intensity. If possible, perform exercises in a circuit format to improve cardiorespiratory fitness and increase caloric expenditure. If the individual is not capable, incorporate the appropriate rest after each exercise set. Considerations should be taken with regards to body position when performing exercises. Also, plyometric exercises would not be appropriate for this individual at this part of the program. WARM-UP Sets Reps Time Self-Myofascial Release* Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Adductors 1 60 sec Gastrocnemius 1 30 sec Standing Hip Flexor 1 30 sec Standing Latissimus Dorsi 1 30 sec Static Stretch Cardio 5 min (Zone 1) CORE, BALANCE, AND PLYOMETRICS Sets Reps Wall Iso Abs 1 Single-Leg Balance 1 CONDITIONING Sets Reps Tempo Intensity Rest Total Body Ball Wall Squat, Curl to Press 1 12 4-2-1 60% 30 sec Cardio Treadmill Walking 5 min Chest Seated Chest Press 1 12 4-2-1 60% 30 sec Back Seated Cable Row 1 12 4-2-1 60% 30 sec Cardio Treadmill Walking 5 min 20-30 sec 6-10 each leg Tempo Rest 4-2-1 0 4-2-1 30 sec COOL-DOWN Repeat SMR and static stretching exercises from warm-up. *Substitute a hand-held roller vs. a foam roller for obese clients. Page28 PHASE 1: STABILIZATION ENDURANCE TRAINING (LEVEL 2) Program Goal: Level 2 stabilization endurance training has the same goals as Level 1. Level 2 progresses intensity by increasing the level of instability and range of motion, as well as increases training volume. If possible, perform exercises in a circuit format to improve cardiorespiratory fitness and increase caloric expenditure. If the individual is not capable, incorporate the appropriate rest after each exercise set. Like Level 1, plyometric exercises would not be appropriate for this client. WARM-UP Sets Reps Time Self-Myofascial Release* Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Adductors 1 60 sec Gastrocnemius 1 30 sec Standing Hip Flexor 1 30 sec Standing Latissimus Dorsi 1 30 sec Static Stretch Cardio 5 min (Zone 1) CORE, BALANCE, AND PLYOMETRICS Sets Reps Bench Iso-Abs (arms straight) 2 Single-Leg Balance Reach 2 CONDITIONING Sets Reps Tempo Intensity Rest Total Body Step-Up, Curl to Press 2 12 4-2-1 60% 30 sec Chest Bench Push-Up 2 12 4-2-1 60% 30 sec Cardio Treadmill Walking 5 min Back Standing Cable Row 2 12 4-2-1 60% 30 sec Cardio Treadmill Walking 5 min 20-30 sec 6-10 each leg Tempo Rest 4-2-1 0 4-2-1 30 sec COOL-DOWN Repeat SMR and static stretching exercises from warm-up. *Substitute a hand-held roller vs. a foam roller for obese clients. Page29 PHASE 1: STABILIZATION ENDURANCE TRAINING (LEVEL 3) Program Goal: In Level 3, the intensity will increase by implementing higher levels of instability. Volume is also greater when compared to Level 2. Modify volume of each set if three sets is too challenging. If possible, perform exercises in a circuit format to improve cardiorespiratory fitness and increase caloric expenditure. If the individual is not capable, incorporate the appropriate rest after each exercise set. Depending on the condition of the client, at this point low-level plyometric exercises may be introduced. WARM-UP Sets Reps Time Self-Myofascial Release* Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Adductors 1 60 sec Gastrocnemius 1 30 sec Standing Hip Flexor 1 30 sec Standing Latissimus Dorsi 1 30 sec Static Stretch Cardio 5 min (Zone 1) CORE, BALANCE, AND PLYOMETRICS Sets Reps Tempo Rest Cable Iso-Rotations 2 12 4-2-1 0 Single-Leg MB Lift/Chop 2 6-10 each leg 4-2-1 30 sec CONDITIONING Sets Reps Tempo Intensity Total Body Lunge, Curl to Press 3 12 4-2-1 60% Chest Standing Cable Chest Press 3 12 4-2-1 60% Cardio Treadmill Walking 5 min Back Standing Dumbbell Cobra 3 12 4-2-1 60% Cardio Treadmill Walking 5 min Rest 30 sec 30 sec 30 sec COOL-DOWN Repeat SMR and/or static stretching exercises from warm-up. *Substitute a hand-held roller vs. a foam roller for obese clients. Page30 PHASE 2: STRENGTH ENDURANCE TRAINING (LEVEL 1) Program Goal: Strength endurance training improves the client’s ability to maintain stabilization and posture while increasing prime mover strength and endurance. Although the number of sets is lower in comparison to Level 3 stabilization endurance training, the volume is roughly the same due to the incorporation of supersets. Exercises are also performed slightly faster than seen in stabilization endurance training. If possible, perform the exercises in a circuit format to maximize caloric expenditure. If the individual is not capable, incorporate the appropriate rest after each exercise set. Also, depending on the individual’s capabilities, you may be able to incorporate low-level plyometrics to enhance caloric expenditure. WARM-UP Sets Reps Time Self-Myofascial Release* Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Adductors 1 60 sec Active-Isolated Stretching (Some individuals may still require static stretching) Active Gastrocnemius Stretch 1 30 sec Active Standing Hip Flexor Stretch 1 30 sec Active Pectoral Stretch 1 30 sec Cardio 5-10 min (Zone 1) CORE, BALANCE, AND PLYOMETRICS Sets Reps Tempo Rest Ball Crunch 1 12 Medium 0 sec Step-up to Balance (Omit the balance if necessary) 1 6 each leg Medium 30 sec CONDITIONING Sets Reps Tempo 12 12 12 12 2-0-2 4-2-1 2-0-2 4-2-1 12 12 2-0-2 4-2-1 Total Body Chest Back Cardio Legs Intensity Rest 70% 60 sec Optional 1. 2. 1. 2. Tubing Chest Press Wall Push-Up Straight-Arm Pulldown Standing Cable Row Treadmill Walking 1. Cable Squats 2. Ball Wall Squat 1 1 70% 60 sec 5 min 1 70% 60 sec COOL-DOWN Perform SMR and static stretching for the same muscle groups targeted during the warm-up. *Substitute a hand-held roller vs. a foam roller for obese clients. Page31 PHASE 2: STRENGTH ENDURANCE TRAINING (LEVEL 2) Program Goal: The goal of Level 2 strength endurance training is the same as Level 1. Intensity is increased by increasing the volume, integrating more complex movements, and increasing the instability of stabilization exercises. If possible, perform exercises in a circuit format to improve cardiorespiratory fitness and increase caloric expenditure. If the individual is not capable, incorporate the appropriate rest after each exercise set. WARM-UP Sets Reps Time Self-Myofascial Release* Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Adductors 1 60 sec Active Gastrocnemius Stretch 1 30 sec Active Standing Hip Flexor Stretch 1 30 sec Active Pectoral Stretch 1 30 sec Active-Isolated Stretching (Some individuals may still require static stretching) Cardio 5-10 min (Zone 1) CORE, BALANCE, AND PLYOMETRICS Sets Reps Tempo Rest Crunch w/ Rotation 2 10 Medium 0 sec Sagittal Plane Lunge to Balance 2 10 Medium 0 sec Jumping Jacks (optional depending on client’s functional abilities) 2 10 Repeating 60 sec CONDITIONING Sets Reps Tempo Intensity Rest 2 12 12 2-0-2 4-2-1- 70% 60 sec 2 12 12 2-0-2 4-2-1 70% 12 12 2-0-2 4-2-1 70% Total Body Chest 1. Squat to Row 2. Ball Squat to Overhead Press 1. Tubing Chest Press 2. Kneeling Push-Up Cardio Treadmill Walking 5 min Back 1. Seated Lat Pulldown 2. Standing Cable Row 2 60 sec 60 sec COOL-DOWN Perform SMR and static stretching for the same muscle groups targeted during the warm-up. *Substitute a hand-held roller vs. a foam roller for obese clients. Page32 PHASE 2: STRENGTH ENDURANCE TRAINING (LEVEL 3) Program Goal: The goal of Level 3 strength endurance training is the same as Levels 1 and 2. Intensity is further increased by increasing the volume, integrating more complex movements, and increasing instability of stabilization exercises. Modify set volume if three sets is too challenging. If possible, perform exercises in a circuit format to improve cardiorespiratory fitness and caloric expenditure. If the individual is not capable, incorporate the appropriate rest after each exercise set. WARM-UP Sets Reps Time Self-Myofascial Release* Gastrocnemius 1 60 sec Tensor Fascia Latae/IT-Band 1 60 sec Adductors 1 60 sec Active Gastrocnemius Stretch 1 30 sec Active Standing Hip Flexor Stretch 1 30 sec Active Pectoral Stretch 1 30 sec Active-Isolated Stretching (Some individuals may still require static stretching) Cardio 5 min (Zone 1) CORE, BALANCE, AND PLYOMETRICS Sets Reps Tempo Rest Cable Rotations 2 12 Medium 0 sec Lunge to Balance: Sagittal Plane 2 12 Medium 0 sec Box Jumps (optional depending on client’s ability) 2 10 Repeating 60 sec CONDITIONING Sets Reps Tempo Intensity Rest 3 12 12 2-0-2 4-2-1 75% 60 sec 3 12 12 2-0-2 4-2-1 75% 60 sec 3 12 12 2-0-2 4-2-1 75% 60 sec 3 12 12 2-0-2 4-2-1 75% 60 sec Total Body Chest Back Shoulders Legs Optional 1. Incline Dumbbell Chest Press 2. Standing Cable Chest Press 1. Seated Lat Pulldown 2. Single-Leg Cable Row 1. Seated Dumbbell Shoulder Press 2. Single-Leg Dumbbell Scaption 1. Leg Press 2. Step-Up to Balance COOL-DOWN Perform SMR and static stretching for the same muscle groups targeted during the warm-up. *Substitute a hand-held roller vs. a foam roller for obese clients. Page33 Total-Body Training Circuits (Title Page) Page34 TOTAL-BODY CIRCUIT TRAINING Total-body training is beneficial for weight loss clients because exercises recruit multiple muscle groups, simultaneously increasing the overall caloric burn rate of an exercise session. When performing total-body training, the program will consist of four phases: warm-up, movement preparation, stationed resistance training, and cool-down. It is important to have regressions and progressions to accommodate clients with various functional abilities. You can regress or progress exercises by altering proprioceptive demands, volume, intensity, exercise complexity, or tempo. NOTE: The following examples are for moderately fit individuals who are accustomed to exercise. These programs may not be appropriate for deconditioned or obese clientele or individuals with one or more diagnosed chronic disease (i.e. hypertension, heart disease, diabetes, and osteoporosis). Sample Total-Body Stabilization Training Circuit Program Goal: Stabilization total-body training is designed to decrease muscle imbalances, increase joint stability, and improve overall efficiency of the kinetic chain to enhance the weight loss client’s functional ability to perform activities of daily living. The program consists of low volume and low to moderate training intensity by adjusting stability. Adjust the proprioceptive demand to meet the client’s ability. Use other forms of SMR, such as a hand-held roller if foam rolling is not an option. WARM-UP Sets Time SMR: Gastrocnemius/Soleus 1 30 sec SMR: Tensor Fascia Latae (TFL) 1 30 sec SMR: Thoracic Spine 1 30 sec Static Stretch: Static Gastrocnemius Stretch 1 30 sec Static Stretch: Static Standing TFL Stretch 1 30 sec Static Stretch: Static Erector Spinae Stretch 1 30 sec MOVEMENT PREPARATION Sets Reps Tempo Rest Prone Iso Abs 2 10 Controlled 0 sec Floor Bridges 2 10 Controlled 0 sec Squat Jumps w/ Stabilization 2 10 Controlled 60 sec RESISTANCE Sets Reps Tempo Intensity Rest Station 1 Ball Wall Squat, Curl to Press 2 12 Slow 50-75% 0 sec Station 2 Single-Leg Squat to Row 2 12 Slow 50-75% 0 sec Step-Up, Balance to Scaption Single-Leg Romanian Deadlift, Curl Station 4 to Press COOL-DOWN 2 12 Slow 50-75% 0 sec 2 12 Slow 50-75% 60 sec Station 3 Perform SMR and static stretching for the same muscle groups targeted during the warm-up. Page35 Sample Total-Body Strength Training Circuit Program Goal: Use total-body strength circuit training to add load and increase muscular strength, endurance, and caloric expenditure. Dumbbells are particularly ideal for strength training. By improving strength and neuromuscular efficiency, dumbbell training can help increase lean muscle mass and increase metabolism and strength. Use other forms of SMR, such as a hand-held roller if foam rolling is not an option. WARM-UP Sets SMR: Gastrocnemius/Soleus 1 30 sec SMR: Tensor Fascia Latae (TFL) 1 30 sec SMR: Thoracic Spine 1 30 sec Static Stretch: Static Gastrocnemius Stretch 1 30 sec Static Stretch: Static Standing TFL Stretch 1 30 sec Static Stretch: Static Erector Spinae Stretch 1 30 sec MOVEMENT PREPARATION Sets Reps Tempo Rest Ball Crunch 2 10 Medium 0 sec Medicine Ball Lift and Chop 2 10 Medium 0 sec Jumping Jacks 2 2 min Controlled 60 sec RESISTANCE Sets Reps Tempo Intensity Rest 3 10 Medium 75-85% 0 sec 3 10 Medium 75-85% 0 sec 3 10 Medium 75-85% 0 sec 3 10 Medium 75-85% 90 sec Station 1 Station 2 Station 3 Station 4 Step-Up, Curl to Overhead Press Romanian Deadlift, Shrug to Calf Raise Multiplanar Lunge to Overhead Press Squat to Row Reps Time COOL-DOWN Perform SMR and static stretching for the same muscle groups targeted during the warm-up. Page36 Sample Total-Body Power Training Circuit Program Goal: This program is designed to promote rate of force production and further increase caloric expenditure. For this goal, the training program will focus on incorporating exercises from Phase 5 of the OPT model. Small-group training in a circuit type of format enhances weight loss, improves dynamic movement ability, and increases athletic performance. WARM-UP Sets Reps Time SMR: Gastrocnemius/Soleus 1 30 sec SMR: Tensor Fascia Latae (TFL) 1 30 sec SMR: Thoracic Spine 1 30 sec Static Stretch: Static Gastrocnemius Stretch 1 30 sec Static Stretch: Static Standing TFL Stretch 1 30 sec Static Stretch: Static Erector Spinae Stretch 1 30 sec MOVEMENT PREPARATION Sets Reps Tempo Rest Prisoner Squat to Calf Raise 2 10 Medium 0 sec Multiplanar Lunge with Reach 2 10 Medium 0 sec Repeat Squat Jumps 2 10 Medium 60 sec RESISTANCE Sets Reps Tempo Intensity Rest Station 1 Kettlebell Hang Clean and Jerk 3 10 Explosive 30-45% 0 sec Station 2 Squat Thrust (Burpies) 3 10 Explosive 0-10% 0 sec Station 3 Soccer Throws 3 10 Explosive 0-10% 0 sec Station 4 Dumbbell Push Press 3 10 Explosive 30-45% 0 sec Station 5 Medicine Ball Chest Pass 3 10 Explosive 0-10% 60 sec COOL-DOWN Perform SMR and static stretching for the same muscle groups targeted during the warm-up. Page37 Metabolic Resistance Training Circuits (Title Page) Page38 METABOLIC RESISTANCE TRAINING (MRT) Metabolic resistance training (or MRT) involves high-intensity activities coupled with little to no recovery intervals. These workouts aim to increase caloric expenditure and excess postexercise oxygen consumption. Sample MRT Circuit: Stabilization Endurance Program Goal: The following exercise program follows many of the same principles as Phase 1 of the OPT Model emphasizing stabilization endurance. WARM-UP Foam Roll (:30/side) Calves IT-Band Piriformis Adductors Thoracic Spine Standing Pec Stretch Static Stretch (:30/side) Calf Stretch Kneeling Hip Flexor Stretch Standing Biceps Femoris Ball Lat Stretch Dynamic Stretching (10 reps each side) Arm Circles Walking Lunge with Twist Hip Swings: Front to Back Medicine Ball Lift and Chop Tube Walking: Side to Side CONDITIONING Number Exercise Name Sets Time Tempo Rest 1 2 Prone Iso-Abs 1 30 sec Controlled 0 Floor Bridge 1 30 sec Controlled 0 3 Ball Roll Out 1 30 sec Controlled 0 4 Single-Leg Lift/Chop 1 30 sec Controlled 0 5 Box Jump-Up with Stabilization 1 30 sec Controlled 90 sec 6 Push-Up with Rotation 1 30 sec Controlled 0 7 Standing Tubing Row 1 30 sec Controlled 0 8 Ball Combo I 1 30 sec Controlled 0 9 Step-Up to Balance 1 30 sec Controlled 90 sec COOL-DOWN Static Stretch (:30/side) Calf Stretch Kneeling Hip Flexor Stretch Standing Biceps Femoris Ball Lat Stretch Pec Stretch NOTES Perform exercises 1 to 5 in a circuit; rest up to 90 seconds. Perform exercises 6 to 10 in a circuit; rest up to 90 seconds. Perform up to three sets if more time is available and client is physically capable of performing more work. Page39 Sample MRT Circuit: Strength Endurance Program Goal: MRT involves high repetition counts coupled with few-to-no recovery intervals. These workouts aim to increase muscle growth, caloric expenditure and EPOCs. However, this form of training is not appropriate when working with deconditioned individuals or any individual with known chronic disease. The following exercise program follows many of the same principles as Phase 2 of the OPT Model emphasizing stability and prime mover strength. WARM-UP Foam Roll (:30/side) Calves IT-Band Piriformis Adductors Thoracic Spine Standing Pec Stretch Static Stretch (:30/side) Calf Stretch Kneeling Hip Flexor Stretch Arm Circles Walking Lunge with Twist Standing Biceps Femoris Ball Lat Stretch Dynamic Stretching (10 reps each side) Hip Swings: Front to Back Medicine Ball Lift and Chop Tube Walking: Side to Side CONDITIONING Number Exercise Name Sets Time Tempo Rest 1 Floor Crunch 1 30 sec Moderate 0 2 Reverse Crunch 1 30 sec Moderate 0 3 Single-Leg Squat 1 30 sec Moderate 0 4 Box Jumps 1 30 sec Moderate 60 sec 5 Dumbbell Chest Press 1 30 sec Moderate 0 6 Push-Up with Rotation 1 30 sec Moderate 0 7 Barbell Row 1 30 sec Moderate 0 8 Ball Cobra 1 30 sec Moderate 0 9 Walking Lunges 1 30 sec Moderate 0 10 Single-Leg Romanian Deadlift 1 30 sec Moderate 60 sec COOL-DOWN Static Stretch (:30/side) Calf Stretch Kneeling Hip Flexor Stretch Standing Biceps Femoris Ball Lat Stretch Pec Stretch NOTES Exercises should be performed at a moderate speed Perform exercises 1 to 4 in a circuit; rest up to 60 seconds. Perform exercises 5 to 10 in a circuit; rest up to 60 seconds. Use a load/weight that allows client to complete each set with proper technique. Perform up to three sets if more time is available and client is physically capable of performing more work. Page40 Sample MRT Circuit: Power Endurance Program Goal: MRT involves high repetition counts coupled with few-to-no recovery intervals. These workouts aim to increase muscle growth, caloric expenditure and EPOCs. However, this form of training is not appropriate when working with deconditioned individuals or any individual with known chronic disease. The following exercise program follows many of the same principles as Phase 5 of the OPT Model emphasizing prime mover strength and rate of force production. WARM-UP Foam Roll (:30/side) Calves IT-Band Piriformis Adductors Thoracic Spine Standing Pec Stretch Static Stretch (:30/side) Calf Stretch Kneeling Hip Flexor Stretch Arm Circles Walking Lunge with Twist Standing Biceps Femoris Ball Lat Stretch Dynamic Stretching (10 reps each side) Hip Swings: Front to Back Medicine Ball Lift and Chop Tube Walking: Side to Side CONDITIONING Number Exercise Name Sets Time Tempo Rest 1 Ball Crunch 1 30 sec Moderate 0 2 Medicine Ball Rotations 1 30 sec Moderate 0 3 Single-Leg Box Hop-Up with Stabilization 1 30 sec Moderate 30 sec 4 Dumbbell Chest Press 1 30 sec Moderate 0 5 Rotation MB Chest Pass 1 30 sec Fast 30 sec 6 Pull-Ups 1 30 sec Moderate 0 7 Soccer Throw 1 30 sec Fast 30 sec 8 Dumbbell Squat 1 30 sec Moderate 0 Squat Jumps 1 30 sec Fast 30 sec Pec Stretch 9 COOL-DOWN Static Stretch (:30/side) Calf Stretch Kneeling Hip Flexor Stretch Standing Biceps Femoris Ball Lat Stretch NOTES Exercises should be performed at a moderate to fast speed Perform exercises 1 to 3 in a circuit; rest up to 30 seconds. Perform exercises 4 to 5 back-to-back; rest up to 30 seconds. Perform exercises 6 to 7 back-to-back; rest up to 30 seconds. Perform exercises 8 to 9 back-to-back; rest up to 30 seconds. Use a load/weight that allows client to complete each set with proper technique. Perform up to three sets if more time is available and client is physically capable of performing more work. Page41 Cardiorespiratory Training (Title page) Page42 CARDIORESPIRATORY TRAINING NASM’s cardiorespiratory stage training model follows the same philosophical premise as resistance training: to properly prepare the body for greater levels of work while building self-efficacy through the exercise. Stage training is comprised of three stages: Stage I, Stage II and Stage III. Sample Cardiorespiratory Training Program: Stage I Program Goal: Stage I aims to develop a solid cardiorespiratory foundation using low-intensity steady state aerobic exercise. In Stage I, the individual ideally stays within 65 to 75% of maximal heart rate or an RPE of 12 to 13 on the Borg 6 to 20 scale. Page43 Sample Cardiorespiratory Training Program: Stage II Program Goal: Stage II is designed to help clients move to moderate conditioning levels and tolerate higher intensities of exercise. This stage is the introduction to aerobic interval training. The peak of each interval should range between 76 to 85% of maximal heart rate, or RPE values between 14 to 16 on the Borg 6 to 20 scale. Page44 Sample Cardiorespiratory Training Program: Stage III Program Goal: Clients with more advanced levels of cardiorespiratory fitness are capable of training successfully in Stage III. The focus of this stage is to further increase workloads using anaerobic intervals. The peak of each interval should range between 86 to 95% of maximal heart rate, or RPE values between 17 to 19 on the Borg 6 to 20 scale. Page45 Nutritional Guidelines (Title page) Page46 GENERAL NUTRITION TIPS FOR WEIGHT LOSS Caloric Restriction and Expenditure Successful weight loss strategies embrace small changes, moderate losses, and achievable goals. Those desiring to lose weight can either decrease their input (what they eat and drink) or increase their output (their daily living and activity expenditure) or a combination of both. For overweight clients with BMIs in the range of 27 to 35, a decrease of 300 to 500 kcal/day will result in weight losses of about 1/2 to 1 lb/week and a 10 percent weight loss in 6 months. For more severely obese clients with BMIs 35, deficits of up to 500 to 1,000 kcal/day will lead to weight losses of about 1 to 2 lb/week and a 10 percent weight loss in 6 months. Hydration: Sedentary men and women should consume on average 3.0 L (approximately 13 cups) and 2.2 L (approximately 9 cups) of water per day, respectively. Those participating in a fat-loss program should drink an additional 8 ounces of water for every 25 pounds they carry above their ideal weight. Water intake should also be increased if an individual is exercising briskly or residing in a hot climate. Participants should limit consumption of caffeinated beverages, such as tea, energy drinks, or caffeinated soft drinks, as these can contribute to dehydration. General Macronutrient Requirements: Carbohydrates should make up 45 to 65% of total caloric intake. o The recommended intake of fiber is set at 38 g/d and 25 g/d for young men and women, respectively. o Good Sources of fiber include: Whole grain bread and pasta, oats, bran cereals, beans, lentils, nuts, fruits, and vegetables. Protein intake should equal 0.8 grams per kilogram of body weight per day. o 10 to 35% of total daily calories for adults older than 18 years o Good protein sources include: Lean meats, poultry, seafood, eggs, and low-fat dairy products. Fats should make up 20 to 35% of total daily caloric intake. o Limit daily intake of saturated fats to less than 10% of total daily calories. o Trans-fat is not an essential nutrient and should be kept as low as possible. o Healthy fat sources include: Olive oil, avocado, nuts, flax seed, lean meat, seafood, poultry. Page47 Basic Pre-Exercise Nutrition Guidelines Consuming a pre-exercise meal should help individuals achieve optimal nutrient levels prior to training sessions. Eat a pre-exercise meal approximately 90 to120 minutes prior to the training session. If the session is early in the morning, encourage eating at least 60 minutes before the start time. The meals should be small and include some protein to help slow absorption. For example, an egg with wheat toast would be sufficient. Meal replacement bars or shakes offer another pre-exercise option because most have a good balance of macronutrients (i.e., protein, carbohydrates, and fat). Basic Post-Exercise Nutrition Guidelines Consuming a post-exercise meal will help clients recover after training sessions. Drink 16 to 24 ounces of water for every pound of body mass lost during exercise. Drink an additional two glasses of fluids with a post-session meal. Within two hours after activity, eat a light meal that contains a good balance of protein, carbohydrates, and fats to aid in recovery. One example is a turkey sandwich on wheat bread. Meal replacement bars and shakes also serve as a quick and easy alternative for post-session nutrition because of their balance of macronutrients and affinity for quick absorption to help replace muscle glycogen stores. Page48
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