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About This Study Guide | 3
Metabolism
Basic Anatomy and Physiology
Musculoskeletal Anatomy and Physiology
TOPICS COVERED IN THIS UNIT
Introduction
Homeostasis
Understanding Metabolism
Metabolic Set Point
Food and Metabolism
Environment and Metabolism
Exercise and Metabolic Responses
Energy Metabolism
ATP Production
Monitoring Metabolism
Conclusion
UNIT 1
METABOLISM
8 | Unit 1
Where does the energy come from that fuels our physical activity?
What is homeostasis?
Define “metabolism.”
What is BMR and how does it relate to our metabolic set point?
With the following chart, calculate the caloric expenditure of the sample client below:
Sally is 38 years old and weighs 150 Ibs and is 5’5” in height.
She is primarily sedentary and has a body fat percentage of 35%
Define “ATP” and briefly discuss the three energy pathways to produce ATP.
Fill in the graph below with the three pathways of muscular energetics.
Levels of Organization
in the Human Body
Cells
Tissues
Systems of the Body
Conclusion
UNIT 2
Describe the “training effect” and how it affects the lungs during exercise.
What is the average resting heart rate of a conditioned person vs. a deconditioned person?
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15
Find the Estimated Maximum Heart Rate of a 48 year old male using the calculation below.
220 – Age = Estimated Maximum Heart Rate
•
What is Maximum oxygen uptake ( VO2 max) and how does it relate to exercise?
Explain the relationship between the endocrine system and the nervous system.
What is the role of growth hormone (HGH) in the body and how does it relate to exercise?
End result:
____________ blood glucose to normal levels
End result:
____________ blood glucose to normal levels
PANCREAS
monitors blood glucose concentrations
UNIT 3
MUSCULOSKELETAL ANATOMY
AND PHYSIOLOGY
Paul O. Davis, PhD, FASCM with portions
by Frederick C. Hatfield, PhD
22 | Unit 3
axial skeleton:
appendicular skeleton:
Anterior Posterior
Define “tendon.”
Define “joint.”
Anteroinferior
Anteroposterior
Caudal
Cephalic
Beneath or below the surface; used to describe relative depth or location of muscles or tissue
Distal
Dorsal
Lateral
Posterior
Posterolateral
Proximal
Superficial
Supine
Volar
Define “origin.”
Define “insertion.”
Mark the insertion and origin of the rectus abdominis muscle. Indicate origin with an “O” and insertion with
an “I.” Indicate the intended action on the line provided below. (Hint: Refer to Unit 8 if you have trouble with
intended action.)
Intended action:
Mark the insertion and origin of the triceps brachii muscle. Indicate origin with an “O” and insertion with an “I.”
Indicate the intended action on the line provided below. (Hint: Refer to Unit 8 if you have trouble with intended
action.)
Posterior Posterior
Intended action:
Mark the insertion and origin of the biceps brachii muscle. Indicate origin with an “O” and insertion with an “I.”
Indicate the intended action on the line provided below. (Hint: Refer to Unit 8 if you have trouble with intended
action.)
Anterior Anterior
Intended action:
Mark the insertion and origin of the pectoralis major muscle. Indicate origin with an “O” and insertion with
an “I.” Indicate the intended action on the line provided below. (Hint: Refer to Unit 8 if you have trouble with
intended action.)
Intended action:
Mark the insertion and origin of the latissimus dorsi muscle. Indicate origin with an “O” and insertion with
an “I.” Indicate the intended action on the line provided below. (Hint: Refer to Unit 8 if you have trouble with
intended action.)
Posterior Posterior
Anterior
Intended action:
Mark the insertion and origin of the deltoid muscle. Indicate origin with an “O” and insertion with an
“I.” Indicate the intended action on the line provided below. (Hint: Refer to Unit 8 if you have trouble with
intended action.)
Intended action:
Mark the insertion and origin of the trapezius muscle. Indicate origin with an “O” and insertion with an
“I.” Indicate the intended action on the line provided below. (Hint: Refer to Unit 8 if you have trouble with
intended action.)
Intended action:
Posterior Posterior
Posterior Anterior
Mark the insertion and origin of the quadriceps muscles. Indicate origin with an “O” and insertion with an “I.” Indicate
the intended action on the line provided below. (Hint: Refer to Unit 8 if you have trouble with intended action.)
Anterior
Posterior
Posterior Posterior
A B C D
C Muscle: _________________________________
Intended action: _________________________
________________________________________
________________________________________
Mark the insertion and origin of the hamstring muscles. Indicate origin with an “O” and insertion with an
“I.” Indicate the intended action on the lines provided below. (Hint: Refer to Unit 8 if you have trouble with
intended action.)
Posterior
Anterior
A B C
Mark the insertion and origin of the calf muscles. Indicate origin with an “O” and insertion with an “I.” Indicate
the intended action on the line provided below. (Hint: Refer to Unit 8 if you have trouble with intended action.)
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Identify the major muscle fiber arrangements below and give an example of each.
List the four categories of muscle fiber types and their characteristics.
Kinesiology of Exercise
Biomechanics of Exercise
Musculoskeletal Deviations
Muscle Mechanics
TOPICS COVERED IN THIS UNIT
Kinesiology
Types of Muscle Contractions
Roles of Muscles
Types of Movements
UNIT 4
KINESIOLOGY OF EXERCISE
Frederick Hatfield, PhD, MSS & Michael Yessis, PhD
48 | Unit 4
Define “kinesiology.”
Define the term “stabilizer muscles” and provide an example of how it is used in an exercise.
Define the three imaginary planes of motion and provide an exercise that is done in each plane of movement.
List and explain the six primary movements that occur in the human body.
Inversion
Eversion
Flexion
Extension
Sagittal
Moving the top of the foot toward the shin at the ankle joint
Moving the top of the foot away from the shin at the ankle
Pronation
Transverse Supination
From a 90˚ abduction arm position, the humerus is flexed toward the
midline of the body in the transverse plane
From a 90˚ adduction arm position, the humerus is extended away from
the midline of the body in the transverse plane
Combination of flexion, abduction, extension, and adduction in a
Multiplanar
sequence
UNIT 5
BIOMECHANICS OF EXERCISE
52 | Unit 5
Define “biomechanics.”
What is the proper foot placement and weight distribution during the following exercises?
Back squat:
Bench press:
List and explain the three levers in the body and provide an example of each.
Name two muscular-structural arrangements in the body and provide examples of each in
relation to different joints.
How can you apply maximum resistance when using free weights?
UNIT 6
MUSCULOSKELETAL DEVIATIONS
58 | Unit 6
Circle the appropriate postural deviation that correlates to the diagram below.
Discuss the role(s) of posture and postural deviations in athletic performance and specifically
why alignment deviations can hinder performance.
Flatback
Swayback
Kyphosis
Forward Head
Define “tonus.”
List the three main sections of the spine and provide the number of vertebrae for each.
What is the normal range of motion of flexion and extension of the spine?
Explain the problems associated with long-term sitting. What are several ways you can eliminate the effects of
sitting in the workplace?
Explain the impact of poor posture with the following pelvic tilts. How does each tilt affect the human body?
anterior tilt:
posterior tilt:
lateral tilt:
Introduction
Knee
Muscles of the Knee Joint
Ankle and Foot
Muscles of the Ankle Joint
Spine
Muscles of the Spine (Midsection)
Shoulder
Muscles of the Shoulder Joint
Shoulder Girdle
Elbow
Relationship Between the Shoulder
and the Elbow
Forearm
Radioulnar Joint
Wrist
Muscles of the Wrist Joint
Conclusion
UNIT 7
MUSCLE MECHANICS
64 | Unit 7
Name the major movements and secondary movements possible at the knee joint.
What role does the rectus abdominis, transverse abdominis, and obliques play in stabilizing the spine?
What role does the pelvis play in relation to the “trunk” and lower extremities?
Explain the relationship between the abdominal muscles and hip flexors.
Which muscles serve as the primary movers of the arm at the shoulder joint?
Shoulder impingement may result from the squeezing of which tendon? Which exercise should be done with
caution as a result?
How do the shoulder girdle and shoulder joint work together throughout movement?
How is it caused?
What is a solution?
Strength
Cardiovascular Training
Flexibility Training
Body Composition
TOPICS COVERED IN THIS UNIT
Strength
Defining Strength
Categories of Strength
Strength Curve
Conclusion
Weight Training
Considerations for Program Design
Four Technologies of Training
Equipment
Noteworthy Devices and Techniques
Comparing Machines and
Free Weights
The Lost Art of Dumbbell Training
Using Exercise Machines
Other Techniques and Equipment
Exercise Fundamentals
elected Strength Exercises for Major
S
Muscle Groups
Chest
Latissimus Dorsi
Deltoid
Triceps Brachii
Biceps Brachii
Trapezius
Abdominals
Rotator Cuff
Leg
Calf
UNIT 8
STRENGTH
72 | Unit 8
What is limit strength and what type of athlete needs to maximize their limit strength?
What are the three types of limit strength? Provide an example of each in a given exercise.
What is the primary difference between absolute strength and limit strength?
What is speed strength and what are its two types? What are the differences between the two types and how are
they each used in an exercise?
Define anaerobic strength. Which pathway is utilized when exerting this type of strength?
What are several measures of your cardiovascular efficiency in regards to aerobic strength?
Name the Seven Granddaddy Laws and why they should be a part of a “periodized” training program.
Describe the general adaptation syndrome (GAS) principle and how it relates to periodized training.
What is constant resistance and what is an example of an exercise with this type of equipment?
What is variable resistance and what principle is mainly associated with it?
What is accommodating resistance and how does it differ from variable resistance?
How do bands and chains work and what are benefits of each in relation to exercise?
What is the primary advantage of dumbbell training in relation to synergistic and stabilizer muscle groups?
What are some advantages of training with kettle bells? What does proper swing phase of a
kettlebell consist of?
What are some advantages of dumbbell training? Name three dumbbell exercises that utilize at least
three exercise groups.
How does adjustability and balance play a positive and negative role in exercise machines?
What type of exercises benefit from an unstable surface? What type of exercises do not benefit
from an unstable surface?
What are the three main grips and when would you want to use each for a given exercise?
What is the proper breathing pattern for new trainees vs. advanced trainees?
Describe the benefits of warming up before exercise and what is the appropriate length?
Describe the purpose of an appropriate cool down and what is the appropriate length?
What is the point of insertion of the primary muscle involved in this exercise?
What is the point of origin of the primary muscle involved in this exercise?
What is the intended action of the primary muscle involved in this exercise?
Name an alternative exercise for the primary muscle involved in this exercise.
What is the point of insertion of the primary muscle involved in this exercise?
What is the point of origin of the primary muscle involved in this exercise?
What is the intended action of the primary muscle involved in this exercise?
Name an alternative exercise for the primary muscle involved in this exercise.
What is the point of insertion of the primary muscle involved in this exercise?
What is the point of origin of the primary muscle involved in this exercise?
What is the intended action of the primary muscle involved in this exercise?
Name an alternative exercise for the primary muscle involved in this exercise.
What is the point of insertion of the primary muscle involved in this exercise?
What is the point of origin of the primary muscle involved in this exercise?
What is the intended action of the primary muscle involved in this exercise?
Name an alternative exercise for the primary muscle involved in this exercise.
What is the point of insertion of the primary muscle involved in this exercise?
What is the point of origin of the primary muscle involved in this exercise?
What is the intended action of the primary muscle involved in this exercise?
Name an alternative exercise for the primary muscle involved in this exercise.
What is the point of insertion of the primary muscle involved in this exercise?
What is the point of origin of the primary muscle involved in this exercise?
What is the intended action of the primary muscle involved in this exercise?
Name an alternative exercise for the primary muscle involved in this exercise.
What is the point of insertion of the primary muscle involved in this exercise?
What is the point of origin of the primary muscle involved in this exercise?
What is the intended action of the primary muscle involved in this exercise?
Name an alternative exercise for the primary muscle involved in this exercise.
What is the point of insertion of the primary muscle involved in this exercise?
What is the point of origin of the primary muscle involved in this exercise?
What is the intended action of the primary muscle involved in this exercise?
Name an alternative exercise for the primary muscle involved in this exercise.
What is the intended action of the primary muscle group involved in this exercise?
Name an alternative exercise for the primary muscle group involved in this exercise.
What is the intended action of the primary muscle group involved in this exercise?
Name an alternative exercise for the primary muscle group involved in this exercise.
What is the point of insertion of the primary muscle involved in this exercise?
What is the point of origin of the primary muscle involved in this exercise?
What is the intended action of the primary muscle involved in this exercise?
Name an alternative exercise for the primary muscle involved in this exercise.
UNIT 9
CARDIOVASCULAR TRAINING
Special section by James A. Peterson, PhD, ISSA Director of Aerobic Sciences
92 | Unit 9
Explain the two tasks that form the functional basis of cardiovascular (aerobic) fitness.
aerobic fitness
aerobic exercise
aerobic training
oxygen debt
aerobic power
aerobic maintenance
anaerobic threshold
MET
watt
What are the aerobic benefits of rowing? Which muscle groups are involved in this exercise?
Explain the guidelines to ensure safety when using an exercise rowing machine.
Explain the guidelines to ensure safety when using an exercise stair-climbing machine.
Describe barbell complexes and list several pointers you can use when teaching a client to
properly perform barbell complexes.
Describe variable manipulation. What are several methods to vary and increase intensity with
variable manipulation?
What is interval training and what are its effects on aerobic endurance?
How many days a week should an intermediate and advanced trainee incorporate interval
training into their normal routine?
What is the purpose of kettle bell interval training? Provide how you would implement it into
a training routine.
Understanding Flexibility
Defining Flexibility
Anatomical and Physiological
Basis of Stretching
Assessing Range of Motion (ROM)
Constraining Factors
Inflexibility and Injury Potential
Specificity and Flexibility
Effects of Body Temperature
on Flexibility
Tension Magnitude During Stretching
Duration
Breathing and Relaxation
Stretching to Prevent Delayed-Onset
Muscle Soreness (DOMS)
Programming and
Periodization of Stretching
Ways to Increase Joint Flexibility
Flexibility Exercise Descriptions:
Static-Active Stretches
Weight Training and Flexibility
Dangerous Stretches
Passive and Active Flexibility
UNIT 10
FLEXIBILITY TRAINING
Special Section by Charles Staley, BS, MSS
98 | Unit 10
Define “flexibility.”
List and explain the three inhibitory proprioceptors and their role in flexibility.
What happens to your hip flexors when sitting for long periods of time? How does this affect your spine?
List and explain the three areas relative to the specificity of flexibility training.
For the following, provide the definition, appropriate length of time to perform each stretch and when each type
of stretch should be performed within a single training session:
static stretching:
dynamic stretching:
PNF stretching:
contract-relax:
contract antagonist-relax:
fascial stretching
foam rolling
Which four factors should you consider when incorporating higher levels of range of motion
into your programming?
What is the appropriate direction to foam roll in terms of muscle origin and insertion?
Provide several examples of dangerous exercises that your clients should avoid.
Explain the difference between active and passive range of motion. What does each accomplish?
UNIT 11
BODY COMPOSITION
104 | Unit 11
Define “BMI” and explain its relevance for assessing body composition.
Use the equation below to calculate BMI for a male client that is 5’11” and 237 lbs.
(Don’t forget to convert the clients’ height to inches before you begin your calculation.)
Weight (lbs)
x 703 = BMI
Height (in) x Height (in)
Explain the relevance of waist circumference measurements for assessing body composition.
What are the “waist circumference” cutoffs for both men and women?
List the eight most common anatomical sites used for skinfold measurements.
Applying Body Composition: Use the following client profile for each equation as shown
on page 372 of your text book.
Client Profile:
Imagine a female client who weighs 150 Ibs and has a body fat percentage of 34%.
Her body fat percentage goal is 29%.
Calculate Current Body Fat in pounds:
Total Bodyweight x Body fat Percentage = number of pounds the client carries as fat
How can the above calculations help you with client goal setting?
STEP ONE: Take skinfold measurements from the tricep, suprailiac, and thigh sites.
Add the measurements together to find the sum of skinfolds.
STEP TWO: Take the sum of the skinfolds and the age of the individual and plug them into
the Jackson and Pollock equation (below). Thigh: 24 mm
*Math tip: Do all work in parenthesis first. Next, do all division and multiplication. Finally, calculate
all remaining addition and subtraction.*
RT
+
STA E (0.0000023 x [sum of skinfolds x sum of skinfolds]) (B)
R Tricep measurement: 23
HE
– (0.0001392 x age) (C)
Suprailiac measurement: 17
= body density (D) Thigh measurement: 22
1.0994921 –
(A) 0.0009929 × sum of skinfolds
(B) 0.0000023 × (sum of skinfolds × sum of skinfolds) +
(C) 0.0001392 × age –
STEP THREE: Once you determine the body density, plug it into the Brozek body fat equation (below).
Brozek body fat equation: ([4.570 ÷ body density] – 4.142) × 100 = body fat percentage (BF%)
STEP ONE: Take skinfold measurements from the chest, abdominal and thigh sites.
Add the measurements together to find the sum of skinfolds.
STEP TWO: Take the sum of the skinfolds and the age of the individual and plug them into
the Jackson and Pollock equation (below).
Thigh: 20 mm
*Math tip: Do all work in parenthesis first. Next, do all division and multiplication. Finally, calculate
all remaining addition and subtraction.*
1.10938 –
(0.0008267 x sum of skinfolds) (A) Gender: Male
Age: 24
RT
+
STA E (0.0000016 x [sum of skinfolds x sum of skinfolds]) (B)
HE
R Weight: 180 lbs
– (0.0002574 x age) (C)
Chest measurement: 12
= body density (D) Abdominal measurement: 26
Thigh measurement: 20
1.10938 –
(A) 0.0008267 × sum of skinfolds
(B) 0.0000016 × (sum of skinfolds × sum of skinfolds) +
(C) 0.0002574 × age –
STEP THREE: Once you determine the body density, plug it into the Brozek body fat equation (below).
Brozek body fat equation: ([4.570 ÷ body density] – 4.142) × 100 = body fat percentage (BF%)
Drawing-In Phase
Basic Assessment of Training Participants
Training Principles
Periodization
Determining Training Loads
TOPICS COVERED IN THIS UNIT
Introduction
Stage 1: Establishing Yourself
As a Professional
Developing Client Rapport
Knowing Your Craft
Demonstrating Sincerity
Leading With Integrity
Showing Enthusiasm
Working With Sound Ethics
Stage 2: Data Collection
Stage 3: Guided Discovery
Stage 4: Feeling the Water
Before Jumping In
Stage 5: Establishing an
Integrated Fitness Lifestyle
Goals and Objectives
Goal Orientation
Client Motivation
UNIT 12
DRAWING-IN PHASE
112 | Unit 12
Explain the six key areas you should consider while establishing yourself as a professional.
List the six conditions that must exist for a desire to be considered a goal.
Define “motive” and explain how you can direct your clients’ motivations.
List the three domains of communication and briefly explain how each can foster more
clear communication between you and your clients.
SALLY
Client Profile:
Age: 38 Gender: Female Resting Heart Rate: 80 bpm
Height: 5’5” Weight: 150 Ibs Body fat percentage: 34%
Sally is a mother of three and works remotely for an online marketing company. She is primarily sedentary
and busy during the day with her three children. She enjoys occasional group exercise classes with friends,
yoga, and going to Zumba. Sally does have a flexible schedule as she does work remotely and is able to
dedicate 45 minutes to an hour each day, four days a week to exercise. Sally eats several meals throughout
the day and tends to eat her children’s leftovers.
She may be categorized as more of a beginner and sedentary, looking to lose 5% of her current body fat
percentage, and started by signing up for a 12-week program with you as her trainer!
Upon meeting with Sally for the first time, what initial steps do you need to cover?
What are her goals for her program?
Body Composition Calculations:
Refer back to Unit 11 and provide the following initial calculations for Sally.
BMI:
Refer to the back of your workbook starting on page 195 in the CASE STUDY 101 section to include your
responses under the section Unit 12.
Basic Assessment
What a GXT Involves
How Hard Should Your Clients Train?
UNIT 13
BASIC ASSESSMENT
OF TRAINING PARTICIPANTS
116 | Unit 13
Normal:
High normal:
Hypertension, stage 1:
Hypertension, stage 2:
Hypertension, stage 3:
Determine THR given the following: 35 year-old at 70% exercise intensity. Show your calculations.
Use the Karvonen formula to calculate the target heart rates for:
(a) a 40-year-old woman whose resting heart rate is 75 beats/minute and exercise intensity is 70% and
(b) a 55-year-old man whose resting heart rate is 80 beats/minute and exercise intensity is 60%.
Karvonen Formula
a) b) 220
– Subtract age
Explain three ways that using the RPE for exercise intensity monitoring is beneficial.
Explain one of the two limiting factors of using the MET method for exercise intensity.
A male client claims to be able to complete 225 pounds for 10 repetitions on the bench but actually completes
six repetitions. Given this information, what is his 1RM (1 repetition maximum)?
SALLY
Client Profile:
Age: 38 Gender: Female Resting Heart Rate: 80 bpm
Height: 5’5” Weight: 150 Ibs Body fat percentage: 34%
Sally is a mother of three and works remotely for an online marketing company. She is primarily sedentary
and busy during the day with her three children. She enjoys occasional group exercise classes with friends,
yoga, and going to Zumba. Sally does have a flexible schedule as she does work remotely and is able to
dedicate 45 minutes to an hour each day, four days a week to exercise. Sally eats several meals throughout
the day and tends to eat her children’s leftovers.
She may be categorized as more of a beginner and sedentary, looking to lose 5% of her current body fat
percentage, and started by signing up for a 12-week program with you as her trainer!
Fitness Assessments
Calculate your client’s exercise intensity at 60% and 80% by using the Karvonen method.
What fitness assessments do you plan on doing with Sally and WHY? Keep in mind what exercises you want
in Sally’s program and be sure to include a test for each type of exercise. For example, if I am including
upper body strength, I will test Sally’s 1 Rep Max for her Bench Press and so forth.
Refer to the back of your workbook starting on page 195 under CASE STUDY 101 to include your responses
under the section Unit 13.
UNIT 14
TRAINING PRINCIPLES
122 | Unit 14
List and briefly explain the Seven “Granddaddy” Laws and provide an example of each.
Discuss THREE popular workout systems on the market today. What are the benefits and risks of each?
How does each adhere to the Seven “Granddaddy” Laws? List at least three of the principles to help
plan your training cycle.
List at least three of the principles to help plan your training cycle and provide an example of each principle.
List at least three of the principles to help you perform each exercise and provide an example of each principle.
Provide the definition of each of the following and provide the appropriate repetition range for
each of the following using Table 14.8 (p. 457) in your textbook:
strength/power:
muscle hypertrophy:
Periodized Training
The Need for Periodization
The Relationship and Practical
Applications of Periodization
and the Laws of Training
Overtraining and Overreaching
Interrelated Stressors
Physiological Markers of Overtraining
Excessive Training
Muscle Soreness
Avoiding Overtraining
and Overreaching
An Integrated Approach
for Recuperation
Creating a Periodized Program
Conclusion
UNIT 15
PERIODIZATION
128 | Unit 15
Discuss the three phases of recuperation and the events that take place in each phase:
What is the general order and progression of exercises within a training routine?
What is foundational training and at what stage is this used in a periodized training program?
What is functional training and at what point would this be used in a periodized training program?
Training Loads
Determining Repetitions,
Sets, and Frequency
ISSA’s Integrated Approach
to Sports Training
UNIT 16
At what percentages of 1RM is the appropriate training zone to facilitate the training effect?
Explain the effects of training at 55% to 65% of 1RM versus 75% of 1RM, versus 85% + of 1RM and the
relevance of this with regard to determining proper training loads in relation to your clients’ goals.
Explain a simple way to assess if your client should increase his/her resistance training exercise intensity.
List and explain the eight technologies of the ISSA’s integrated training approach.
What is the general training repetition and set “scheme” for the following and why:
endurance training:
hypertrophy:
strength:
power:
SALLY
Client Profile:
Age: 38 Gender: Female Resting Heart Rate: 80 bpm
Height: 5’5” Weight: 150 Ibs Body fat percentage: 34%
Sally is a mother of three and works remotely for an online marketing company. She is primarily sedentary
and busy during the day with her three children. She enjoys occasional group exercise classes with friends,
yoga, and going to Zumba. Sally does have a flexible schedule as she does work remotely and is able to
dedicate 45 minutes to an hour each day, four days a week to exercise. Sally eats several meals throughout
the day and tends to eat her children’s leftovers.
She may be categorized as more of a beginner and sedentary, looking to lose 5% of her current body fat
percentage, and started by signing up for a 12-week program with you as her trainer!
Program Development
When creating a training program for a Sally, please refer to the following check list:
• Describe which principles you will incorporate into your periodized program that you have learned in Units 14-
16 for Sally
• Provide different mesocycles over the total 12-week period of Sally’s program: such as Weeks 1-4 will be a
foundational period, Weeks 5-8 will be restructured to target her goals, Weeks 9-12 will be her last period of
improvement.
• Provide a repetition and set scheme specific to what your client is training for. For example, if my client is
looking for muscular hypertrophy, I will target the 3-6 set range and 6-12 rep range as shown in Table 16.2 (p.
481) of your textbook.
• Provide how you will be reassessing your client’s goals and how your program will be set up to improve and
change over time.
• Use the charts provided at the back of the workbook to show the improvement and change in each of your
mesocycles.
• Include an explanation for WHY you listed what you did. Reference the concepts and theories covered in
Units 14 - 16. Be sure to address why the program and exercises are appropriate for Sally and her initial and
ongoing goals.
Remember, this is hypothetical and you may incorporate whatever exercises you see fit for your client. You
may refer to Unit 8 as a starting point for different exercises. Be creative and have fun!
Refer to the back of your workbook starting on page 195 under CASE STUDY 101 to include your
responses under the section Unit 14 – 16.
Authors
John Berardi, PhD
Brian St. Pierre, MS, RD
Ryan Andrews, MS, MA, RD
Introduction
What is Good Nutrition?
Good Nutrition Properly Controls
Energy Balance
Good Nutrition Also Provides Nutrients
Good Nutrition Achieves Health, Body
Composition, and Performance Goals
Good Nutrition is Outcome-Based
Good Nutrition is Sustainable for
Both Us and the Planet
Good Nutrition is About Removing
Limiting Factors
What’s the Best Diet?
The Best Coaches Don’t Actually
Have a Single Nutrition Philosophy
But Wait! How Can All These Different
Diets Actually Work?
Choosing a Single Diet Camp Makes
No Sense
The Best Diet to Follow Actually is …
Food Is So Much More Than Just Fuel
The Food Story: What’s Yours?
Micronutrients: Vitamins and Minerals
Phyto- and Zoochemicals
The Good News is: Food is So Much
More Than Fuel. And You’re So Much
More Than a Ferrari.
Food is — in Part — Information.
Food is Smart and So is Your Body
The Planet, Farming, Food, and You
Environmental Repercussions of
Food Choices
Organic vs. Conventional
Food Labels
UNIT 17
What is the relationship of energy balance with total amount of calories consumed versus calories burned?
What is the difference between a positive energy balance and a negative energy balance?
What is nutrient density? And how can we tell which foods have lower or higher nutrient density?
Describe the relationship between good nutrition and health, body composition, and performance.
How does each play a crucial role?
Define limiting factors and provide five that you may come across with your future clients. How can identifying
limiting factors help you with your clients?
Is there only one ‘style’ to help your clients with nutrition? Discuss the factors that should be considered for
each client.
What are the five elements of an effective diet and discuss the role of each.
Habit Based Coaching Vs. Diet Based Coaching: What are the differences? Is one better than the other? Why?
What are several lifestyle differences to take into consideration when working with clients?
Why are vitamins and minerals important within our daily diet?
What are phytochemicals and zoochemicals? What are the benefits of each in our daily diet?
Why is the view of “food as fuel” detrimental? Is it beneficial to count calories? Why or why not?
What is organic farming? Provide a few of the best practices for personal and environmental health.
What can we tell about food labels? Provide examples of meaningless and meaningful labels.
Introduction
Cell Structure and Function
Body Organization
Body Function
Digestion
What’s in Our food?
How Digestion Works
Absorption
How Do We Absorb Our Food?
What Happens After Absorption?
Energy Production or Transfer
What is ATP?
How ATP Makes “Energy”
Pathways for Getting
Energy from Carbohydrates
Pathways for Getting Energy from Fat
Pathways for Getting Energy
from Protein
Calories and Energy Balance
Calories and Food
The Imprecision of Calorie Counting
The Body’s Need for Energy
Calculating Total Daily Energy
Expenditure (TDEE)
Consequences of Energy Imbalances
Vitamins, Minerals, and
Energy Balance
UNIT 18
NUTRITIONAL PHYSIOLOGY
144 | Unit 18
What is the relationship between cells and metabolism? How do healthy cells positively affect us?
Provide an explanation for the following and how the body is organized:
organism:
organ systems:
organs:
tissues:
cells:
organelles:
chemicals:
Describe the following functions of the body and what each of them specifically does:
enzymes:
co-enzymes:
transport proteins:
Define “soluble units” and what is the simplest form of each of the following macronutrients:
protein:
carbohydrates:
fat:
How does digestion work and what is the process of digestion starting with the brain?
List the organs of the digestive tract (see Figure 18.2 (p. 524) in the textbook) and explain the function of each.
simple diffusion:
facilitated diffusion:
active transport:
What is the role of the liver in absorption? What are its four main functions?
Describe the term “energy transfer” and the process that takes place.
What is ATP? What is the role of triglycerides and glycogen in generating ATP?
Describe each of the following systems, what type of exercise each system is primarily used for, and how long each
system lasts:
ATP-PCr system:
glycolytic pathway:
What are two primary reasons carbohydrates are important in energy transfer?
What are the four key roles of fatty acids and triglycerides?
Describe the role amino acids play within the body and why they are important.
Why is calorie counting not a precise science? What are factors that contribute to the
variations of calorie counting?
exercise activity:
What is total daily energy expenditure (TDEE)? What calculation represents TDEE?
What is energy balance and what other factors come into play besides food and exercise?
Hint: You may refer to Figure 4.2 in your text book.
Introduction
Macronutrients
Carbohydrates
Fats
Protein
Macronutrient Summary
Micronutrients
About Vitamins
About Minerals
Vitamin and Mineral Overview
Phytonutrients
Zoonutrients
Water and Fluid Balance
Fluid Balance
Body Water Imbalances
Hydration Strategies
Special Needs
Plan-Based Diet
Gluten-Free Diet
Pregnancy
Menopause
Supplements
Protein Powder
Fish or Algae Oil
Vitamin D
Greens
Multivitamin/Multimineral
Other
UNIT 19
NUTRITIONAL SCIENCE
152 | Unit 19
Provide examples of carbohydrates that are broken up into simple sugars into your blood stream.
What is the difference between minimally processed carbohydrates and overprocessed/refined carbohydrates?
How does each affect your body?
Define soluble and insoluble fiber? What role do they play in the digestive tract?
What is the recommended intake of fiber for both men and women?
What are the variables of finding the proper carbohydrate intake for each client?
saturated fat:
unsaturated fat:
When saturated fat is high in the diet, what other two dietary conditions lead to health problems?
What are omega 3 fats and what are the three most important ones? How can they improve health?
What type of fats should be avoided? Provide an example of what foods you would find these fats in.
What are amino acids and what is their role in the body?
List and identify the following amino acids and if they are required by diet or for other reasons:
What is the standard amount of protein intake needed for a sedentary individual and when participating in high
intensity training?
Define “vitamin” and classify the water soluble and fat soluble vitamins.
Define “mineral.”
With regards to plant-based diets, what are at least three vitamins and minerals that should
be supplemented to their diet and why?
What vitamins and minerals need to be supplemented to a client who is on a gluten free diet?
Introduction
What are the Client’s Goals?
Your Goals or Theirs?
Finding a Client’s Motivation
Outcome vs. Behavior Goals
What are They Currently Doing?
Using Food Records
Calorie Math
Identifying Limiting Factors
Overly Processed Foods
Not Eating Enough Protein
Not Eating Enough Vegetables
How Someone Eats
Eating in the Absence of Hunger
Not Eating When Hungry
M
issing Meals
Sugar Sweetened Beverages
Lack of Sleep and Recovery
Not Eating Satisfying Meals
Using Food to Manage Feelings
All-or-None Thinking
Environment and Willpower
Not Doing the Work
No Basic Food Preparation Skills
Going on Diets
Weekends
Lack of Incoming Nutrients
Restore Nutrient Deficiencies
Hand-Size Portion Guidelines
Meeting Clients Where They are Presently
The Confidence Method
Making Adjustments
Providing Support
Consider The Big Picture
Celebrate Success
Lessons About Nutrition and Lifestyle
Practice
Stress Management
Rituals
Implementation Intention
Pre-commit
Advanced Techniques
Body Type Eating
Meal Frequency
Carb and Calorie Cycling
Workout Nutrition
Putting It All Together
Ambivalence
Try This
UNIT 20
NUTRITIONAL COACHING
160 | Unit 20
What is the first step you should take when configuring a nutrition plan for your client?
What two questionnaires can you use when discovering your clients goals?
What are four classic models that will you establish your client’s written goals?
What is the difference between outcome goals and behavioral goals? Provide an example of each.
How can you have your client track their progress after discovering their behavioral and outcome goals?
Why shouldn’t you only use “calorie math” as a primary method of measuring your client’s progress?
What other methods can you use when reviewing your clients food journals?
Name at least three common limiting factors for clients and discuss their importance.
What are some of the most common nutritional deficiencies seen with new clients?
What are four reasons hand portioning is better than calorie counting?
What are the normal hand portions for both men and women? Refer to the chart on page 598 and 599
Men: Women:
Why is it important to meet clients where they are currently at in their nutrition plan?
How can you use “progress markers” throughout your client’s nutritional plan?
List several strategies you may use if progress stalls with your client.
How can you provide support with your client and help them adjust to “new normals?”
What are two methods you may use when helping your client break old habits or rituals?
What does a carbohydrate and calorie cycling approach look like on non-weightlifting days
and on weight lifting days?
What should clients aim to do, both before and after a workout session?
What is the “thought experiment?” And how can you incorporate it as a trainer with your clients?
SALLY
Client Profile:
Age: 38 Gender: Female Resting Heart Rate: 80 bpm
Height: 5’5” Weight: 150 Ibs Body fat percentage: 34%
Sally is a mother of three and works remotely for an online marketing company. She is primarily sedentary
and busy during the day with her three children. She enjoys occasional group exercise classes with friends,
yoga, and going to Zumba. Sally does have a flexible schedule as she does work remotely and is able to
dedicate 45 minutes to an hour each day, four days a week to exercise. Sally eats several meals throughout
the day and tends to eat her children’s leftovers.
She may be categorized as more of a beginner and sedentary, looking to lose 5% of her current body fat
percentage, and started by signing up for a 12-week program with you as her trainer!
Nutritional Coaching:
You may refer to the summary of Unit 20 as a guide on what to include in your nutritional plan for your
client. Remember, this is hypothetical; therefore, you can create your clients nutrition plan specific to your
training program. Discuss each of the following points:
• Provide a specific and detailed nutritional plan with an explanation as to how you will assist Sally in meeting
energy needs throughout the training program and achieving her intended goal(s).
• Once whole foods and essential nutrients are established, focus on appropriate portion guidelines.
• Is your client confident they can follow the solutions? Meet with them to discuss.
• Follow up regularly and reassess with your client. Refer to table 20.1 (p. 603) as a reference.
• Provide support; use strategies when checking in with your client throughout your program.
Refer to the back of your workbook starting on page 195 under CASE STUDY 101 to include your
responses under the section Unit 17 – 20.
UNIT 21
What percentage of major diseases could be prevented through appropriate lifestyle changes?
Explain the significance of Dr. DeVries’ study on the relevance of exercise to older adults.
Explain the link between regular exercise and independence for older adults.
List and explain the three categories for training older adults.
UNIT 22
Define “adaptive physical fitness” and explain the focus of this approach.
List the benefits of increased physical activity for the physically limited.
Explain the differences between the terms handicap, disability, and impairment.
UNIT 23
Explain some of the reasons why children should not be trained like adults.
Provide the training considerations and recommendations for the following categories of youth.
UNIT 24
List and explain the six steps that can be effective in both preventing and treating high blood pressure.
Explain the key factors that should be considered when designing an exercise program for hypertensive clients.
UNIT 25
List and explain the guidelines, which have been identified to minimize potential exercise hazards
and maximize exercise benefits for diabetics.
UNIT 26
Define “arthritis” and explain its physical and economic impact in the United States.
List the six basic guidelines that the Arthritis Foundation recommends to safely and effectively assist your
arthritic clients.
Explain the three basic types of exercise that should be included in arthritis sufferers’ workout program.
UNIT 27
EXERCISE AND
CORONARY HEART DISEASE
180 | Unit 27
How many Americans die from heart disease and stroke annually?
List the six positive risk factors for coronary heart disease.
What are the predominant lifestyle factors that contribute to heart diseases?
UNIT 28
List the conditions that would be absolute contraindications to exercise for pregnant women.
List the conditions that would be relative contraindications to exercise for pregnant women.
List and explain the precautionary measures that should be taken to minimize potential exercise hazards and
maximize exercise benefits for pregnant women.
UNIT 29
Define “asthma” and identify how many Americans are afflicted with some form of asthma.
Other than drugs, list some specific steps to help alleviate asthma.
List and explain the guidelines which have been identified to minimize potential exercise hazards
and maximize exercise benefits for asthmatic clients.
n Introduction to
A
Sports Medicine
General Principles of Injury Prevention
Therapeutic Modalities Used In
Sports Medicine
Common Orthopedic Problems
Low Back Pain
Shoulder Pain
Elbow Pain
Knee Pain
Symptoms and Treatment of Minor
Athletic Injuries and Illnesses
Weakness, Fatigue, and Exhaustion
Dizziness, Vertigo, or a Sudden Loss
of Consciousness
Fever With or Without Chills
Cough or Shortness of Breath
Generalized Joint and Bone Pain
Abdominal Pain
Bleeding
Hip Pain
Leg Pain
Ankle Pain
Foot Pain
Shin Splints
UNIT 30
List the situations that might prompt a call to a physician with regard to fatigue and exhaustion.
List the situations that might prompt a call to a physician with regard to dizziness, vertigo, or a
sudden loss of consciousness.
List the situations that might prompt a call to a physician with regard to fever.
List the situations that might prompt a call to a physician with regard to a cough or shortness of breath.
List the situations that might prompt a call to a physician with regard to generalized joint and bone pain.
List the situations that might prompt a call to a physician with regard to abdominal pain.
List the situations that might prompt a call to a physician with regard to bleeding or abnormal breathing.
List the situations that might prompt a call to a physician with regard to hip pain.
List the situations that might prompt a call to a physician with regard to leg pain.
List the situations that might prompt a call to a physician with regard to ankle pain.
List the situations that might prompt a call to a physician with regard to foot pain.
UNIT 31
SALLY
Client Profile:
Age: 38 Gender: Female Resting Heart Rate: 80 bpm
Height: 5’5” Weight: 150 Ibs Body fat percentage: 34%
Sally is a mother of three and works remotely for an online marketing company. She is primarily sedentary
and busy during the day with her three children. She enjoys occasional group exercise classes with friends,
yoga, and going to Zumba. Sally does have a flexible schedule as she does work remotely and is able to
dedicate 45 minutes to an hour each day, four days a week to exercise. Sally eats several meals throughout
the day and tends to eat her children’s leftovers.
She may be categorized as more of a beginner and sedentary, looking to lose 5% of her current body fat
percentage, and started by signing up for a 12-week program with you as her trainer!
Upon meeting with Sally for the first time, what initial steps do you need to cover?
What are her goals for her program?
Body Composition Calculations:
Refer back to Unit 11 and provide the following initial calculations for Sally.
BMI:
SALLY
Client Profile:
Age: 38 Gender: Female Resting Heart Rate: 80 bpm
Height: 5’5” Weight: 150 Ibs Body fat percentage: 34%
Sally is a mother of three and works remotely for an online marketing company. She is primarily sedentary
and busy during the day with her three children. She enjoys occasional group exercise classes with friends,
yoga, and going to Zumba. Sally does have a flexible schedule as she does work remotely and is able to
dedicate 45 minutes to an hour each day, four days a week to exercise. Sally eats several meals throughout
the day and tends to eat her children’s leftovers.
She may be categorized as more of a beginner and sedentary, looking to lose 5% of her current body fat
percentage, and started by signing up for a 12-week program with you as her trainer!
Fitness Assessments
Calculate your client’s exercise intensity at 60% and 80% by using the Karvonen method.
What fitness assessments do you plan on doing with Sally and WHY? Keep in mind what exercises you want
in Sally’s program and be sure to include a test for each type of exercise. For example, if I am including
upper body strength, I will test Sally’s 1 Rep Max for her Bench Press and so forth.
SALLY
Client Profile:
Age: 38 Gender: Female Resting Heart Rate: 80 bpm
Height: 5’5” Weight: 150 Ibs Body fat percentage: 34%
Sally is a mother of three and works remotely for an online marketing company. She is primarily sedentary
and busy during the day with her three children. She enjoys occasional group exercise classes with friends,
yoga, and going to Zumba. Sally does have a flexible schedule as she does work remotely and is able to
dedicate 45 minutes to an hour each day, four days a week to exercise. Sally eats several meals throughout
the day and tends to eat her children’s leftovers.
She may be categorized as more of a beginner and sedentary, looking to lose 5% of her current body fat
percentage, and started by signing up for a 12-week program with you as her trainer!
Program Development
When creating a training program for a Sally, please refer to the following check list:
• Describe which principles you will incorporate into your periodized program that you have learned in Units 14-
16 for Sally
• Provide different mesocycles over the total 12-week period of Sally’s program: such as Weeks 1-4 will be a
foundational period, Weeks 5-8 will be restructured to target her goals, Weeks 9-12 will be her last period of
improvement.
• Provide a repetition and set scheme specific to what your client is training for. For example, if my client is
looking for muscular hypertrophy, I will target the 3-6 set range and 6-12 rep range as shown in Table 16.2 (p.
481) of your textbook.
• Provide how you will be reassessing your client’s goals and how your program will be set up to improve and
change over time.
• Use the charts provided at the back of the workbook to show the improvement and change in each of your
mesocycles.
• Include an explanation for WHY you listed what you did. Reference the concepts and theories covered in
Units 14 - 16. Be sure to address why the program and exercises are appropriate for Sally and her initial and
ongoing goals.
Remember, this is hypothetical and you may incorporate whatever exercises you see fit for your client. You
may refer to Unit 8 as a starting point for different exercises. Be creative and have fun!
Unit 14 – 16:
Training Principles, Periodization, and Determining Training Loads
Enter your response below.
Cardiovascular Routine:
Cool Down
Weeks:
Cardiovascular Routine:
Cool Down
Weeks:
Cardiovascular Routine:
Cool Down
Weeks:
Cardiovascular Routine:
Cool Down
SALLY
Client Profile:
Age: 38 Gender: Female Resting Heart Rate: 80 bpm
Height: 5’5” Weight: 150 Ibs Body fat percentage: 34%
Sally is a mother of three and works remotely for an online marketing company. She is primarily sedentary
and busy during the day with her three children. She enjoys occasional group exercise classes with friends,
yoga, and going to Zumba. Sally does have a flexible schedule as she does work remotely and is able to
dedicate 45 minutes to an hour each day, four days a week to exercise. Sally eats several meals throughout
the day and tends to eat her children’s leftovers.
She may be categorized as more of a beginner and sedentary, looking to lose 5% of her current body fat
percentage, and started by signing up for a 12-week program with you as her trainer!
Nutritional Coaching:
You may refer to the summary of Unit 20 as a guide on what to include in your nutritional plan for your
client. Remember, this is hypothetical; therefore, you can create your clients nutrition plan specific to your
training program. Discuss each of the following points:
• Provide a specific and detailed nutritional plan with an explanation as to how you will assist Sally in meeting
energy needs throughout the training program and achieving her intended goal(s).
• Once whole foods and essential nutrients are established, focus on appropriate portion guidelines.
• Is your client confident they can follow the solutions? Meet with them to discuss.
• Follow up regularly and reassess with your client. Refer to table 20.1 (p. 603) as a reference.
• Provide support; use strategies when checking in with your client throughout your program.