© 2020 British International Sports Medicine Academy, All ...

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© 2020 British International Sports Medicine Academy, All Rights Reserved. www.bisma.org

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Level 3 Certificate in Personal Training

Programming Personal Training with Clients

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Session Aims:

Understand how to prepare PT programmes

Understand the importance of long term behaviour change for PT

Understand the principles of collecting information to plan a PT programme

Understand how to screen clients prior to a PT programme

Understand how to identify PT goals with clients

Understand how to plan a PT programme with clients

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Behaviour Change

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Managing Change

As a personal trainer it is part of your role to encourage clients to continue making positive changes, from exercise to healthy eating choices. The below, all help encourage permanent change:

§ Providing alternatives

§ Rewards/Incentives

§ Get them involved in the gym community, exercise classes, challenges, etc.

§ Commitment & Continuity

§ Educating them, about the benefits of healthy & affects of unhealthy choices

§ Build a strong relationship with your client

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Managing change

Identify barriers and create an action plan for overcoming them

Increase your client’s confidence by gradually building the elements of the programme

SMART goal setting with the client

Encouraging interdependence

Track and celebrate progress and milestones

Encourage family and friends to be apart of the process

Create ways of preventing relapse

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Teaching Approach

Note the learning style (visual, aural, kinesthetic) of your client so you can adapt your instructing style

Use both verbal & non verbal

Ensure your sessions are inclusive

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Collecting Information

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Considerations

Informed consent

REPs code of ethical conduct

Data protection legislation

Consulting with medical professionals/GP when appropriate

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Information Needed

Personal goals

Lifestyle (work, eating, family, hobbies)

Medical history (Par-Q, bone/joint pain, medical conditions)

Physical activity history, like & dislikes

Motivation

Perceived and actual; Intrinsic/Extrinsic barriers

Current fitness level

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Baseline MeasurementsBlood pressure (manual and digital)

Anthropometrics (height and weight, waist circumference or waist to hips ratio)

Body Mass Index

CV fitness (e.g. Astrand bike test, Rockport walking test, step test, Cooper 12 minute walk/run)

Range of motion (e.g. Sit and reach test, visual assessments during stretch positions)

Muscular fitness (e.g. Abdominal curl/sit up test, press up test)

Postural assessments (e.g. Squat technique, walking gait)

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Further Information Needed

Stage of readiness/commitment level

Posture & alignment

Functional ability (ADL questionnaire, ability to do everyday things without pain)

Test should cover the components of fitness:Muscular strengthMuscular enduranceCardio respiratory fitnessFlexibilityMotor skillsCore stability Functional ability

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Screening Clients

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Analyse Client Information

If any one answered ‘yes’ on a PAR-Q be sure to have a GP letter to confirm what is safe for them to do.

Also you may need to refer the client to a specialist if you do not have the relevant qualification to safely PT them (e.g. CHD, Cancer, Pre/post natal)

Client may disclose concerns for you to address

High or low blood pressure reading (tachycardia ›100 bpm, bradycardia ‹60bpm)

When unsure consult with a senior colleague, GP, Physio, or health care professional

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Goal Setting

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Goal Setting

This is a fundamental and very important part of the personal training process. Goals can be used to track progress, motivate the client, evidence your effectiveness and so forth.

§ Goal setting must be done across all areas:§ Health & Fitness§ Mental Health§ Lifestyle§ Nutritional § Functional

§ Timescales:§ Short term (smaller goals) § Medium (1-3 months) Process Goals§ Long ( 3-6 or 6 - 12 months) Outcome Goals

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Setting Goals

Consult and agree goals with the client

Remember SMART! Specific, Measurable, Achievable, Realistic, Time-Framed

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Goal Setting

During this process is may help to:

Include friends or family in the process

Set smaller milestones to encourage the client

Start a reward system linked to the successful completion of milestones/goals

Include the client’s preferences as much as possible

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Planning a PT Session

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Initial Considerations

Location (Indoors, Outdoors)

Equipment availability & suitability

Health & Safety (first aid, temperature, appropriate clothing, telephone, amenities, safety of the area)

Insurance

Risk assessments

Space for activities

Other users

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Research

Find/follow credible sites to stay up to date, and find information to aid your client

§ ACSM Guidelines

§ Peer Approved Journals

§ REPs

§ NHS

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ProgrammeStructure

FITT, is a great way to structure each component.

Frequency

Intensity

Time

Type

Session components may vary depending on the aim

Warm upFlexibility (part of warm up)Balance, motor skills training, proprioception trainingCore stabilityCardiovascular workoutMuscular conditioningCool down, including flexibility

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ACSM Guidelines

§ CV Fitness )§ 77% to 90% of MHR is sufficient to achieve improvements in CV

fitness§ Muscular Fitness

§ F 2-3 times weekly§ I 2-4 sets 8-15 reps§ T Rest 2-3 mins between sets§ T Resistance machines, free weights, body weight

§ Flexibility§ F 2-3 times weekly§ I 3-4 reps, full ROM§ T 15-60 seconds static stretch , 10-30 seconds PNF § T- static, dynamic, PNF

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Progression

Continually progressing a programme is key to client motivation, engagement and success.

Specificity

Progressive overload

Regression

Reversibility

Adaptability

Individuality

Recovery time

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Training systems

CVIntervalFartlekContinuosCircuits

Muscular Strength/Endurance/PowerPyramid systemsSuper setting (agonist/antagonist; agonist/agonist)Giant setsTri setsForced repetitionsPre/post exhaustNegative/eccentric training

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Flexibility Training Systems

Static

Dynamic

Ballistic

PNF (Proprioception Neuromuscular Facilitation)

Partner assisted

Equipment assisted

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Periodisation

Macrocycles: long term (outcome) goal

Mesocycles: medium term (process) goals

Microcycles: short term (process) goals; this is where you include a detailed programme

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Resistance Training Meso Cycle

Hypertrophy

Strength phase

Power phase

Peaking phase

Active recovery phase

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Additional Considerations

Biomechanics should also be used when programming:Centre of gravityMomentumPosture and alignmentLeversStability

Ensure the programme also includes their Activities of Daily Living (ADL)

Walking (use of pedometres can help track progress)ADL (cleaning, gardening)Leisure (sports, hobbies)Family play

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PT Duties

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Record Keeping

Changes to the areas below must be recorded at regular intervals to inform any amendments the trainer may need to make.

Progress towards the client’s goalsExercise selectionsChanges or adaptationsBehaviour changeIntensity

These records should be stored securely, reviewed regularly, presented in a simple format and made accessible to the client.

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Record Keeping

PT’s must have great organisational skills and ensure to have the following documents to hand when needed:

PAR-Q’s, Lifestyle Questionnaires

Fitness Assessment Records

Body Composition Measurements

Schedule & Client Programme

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PT & Client Relationship

It is important to build a good relationship with your client. This can be done by:

§ Establishing rapport

§ Being genuine, open, empathetic, and honest

§ Effective questioning

§ Effective communication

§ Active listening

§ Discussing barriers to relationship building

§ Maintaining client confidentiality

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PT Role

Abide by the Code of Ethical Conduct

Register with REPs

Professionalism

Experience & Qualification

Insurance

Reliable

Commitment to CPD

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Review & Evaluation

This should be done regularly, at pre-agreed timesConsult with your client for their viewsGive feedback and communicate any suggested changesFrame all feedback in a motivational mannerEvaluate and reflect on each and every sessionTake note of suggested amendmentsEvaluate your performance (preparation & delivery) as well as the clientsAgree adaptation, progressions, and regressions to optimiseachievement

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Level 3 Certificate in Personal Training

Programming Personal Training with Clients

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Date post:	24-Dec-2021
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