Sample Level 3 Personal Trainer Course manual- HFE by HealthFitnessEducation

Personal Trainer Level 3 Student Manual

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Table of Contents

Personal Trainer (Practitioner) Level 3 Student Manual

Table of Contents

Table of Contents Role of a Personal Trainer 1

Introduction to Personal Training

Professional Practice in Personal Training

Promoting Health and Wellness 3

Health Screening and Analysis Techniques

Health Conditions and Medically Controlled Diseases

Communication and Motivation in Personal Training

Exercise Programme Design and Instruction 6

Principles, Variables and Guidelines for Progressive Fitness Training 57

Resistance Training Concepts and Approaches

Cardiovascular Training Concepts and Approaches

Flexibility Concepts

Considerations for Working with Special Populations

114

Designing Progressive Exercise Programmes

124

Teaching and Evaluating Personal Training Sessions

144

Training in Different Environments

154

Fitness Assessments for Personal Training 14

Introduction to Fitness Assessment

159

Passive Fitness Assessments

164

Active Fitness Assessments

186

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Fifth Edition: April 2019

Section 01

Introduction to Personal Training

Role of a Personal Trainer

Personal Trainer (Practitioner) Level 3 Student Manual

Section 01

Introduction to Personal Training A Career with Unlimited Possibilities According to the 2018 ‘State of the Fitness Industry Report’, the health and fitness sector hit a record high

People are drawn to the personal training role for a

with more than 1 in every 7 people in the UK now being

variety of reasons but they all have one simple thing in

a member of a health club or gym. This represents an

common - they all want to help people! Personal training

all-time high of 13.8% of the UK population. The industry

is a business that is all about helping others and those

has been steadily growing at a rate of 3.5-5% year-on-

who are motivated by the title, the privilege it gives them

year and this trend shows no signs of reversing anytime

or any other egotistical factor are less likely to succeed

soon. The future really is bright for those working in the

than those who focus on what their clients want and

fitness profession!

need.

With over 8.8 million people using gym and health club

Success in the personal training business requires a

facilities in the UK, a sizable portion of these users

number of skills and qualities, some of which have been

frequently use the services of a personal trainer to

listed below:

help them achieve their health and fitness aspirations.

•

Strong speaking and listening skills

Aside from the induction process, many gyms and

•

Empathy

•

Trust

•

Patience and understanding

as employees in the traditional employer-employee

•

Influence

arrangement, while others chose to become self-

•

High standards

health clubs no longer use the free instructor model and as such members now are typically required to pay extra for personal training. Some of these trainers work

employed and either pay the club to use the facilities for training, either in cash or by working so many hours a week in lieu. Some of the most common employment opportunities open to qualified personal trainers include:

What does It take to be an Effective Personal Trainer?

•

Health clubs and gymnasiums

•

Personal training studios

•

Bootcamps

•

Crossfit boxes (or equivalent)

•

Schools, colleges and universities

•

Pupil referral units

•

Exercise referral schemes

•

Local authority leisure centres

•

Charitable trusts

•

Cruise ships

•

Holiday resorts

•

Public services

•

Public health services

To become a qualified personal trainer in the UK it is necessary to hold as a minimum the Level 3 Certificate in Personal Training (or equivalent). The two most recognised awarding organisations for this qualification are YMCA Awards (formerly Central YMCA Qualifications - CYQ) and Active IQ.

Personal Trainer (Practitioner) Level 3 Student Manual

Introduction to Personal Training

What does the Role Involve? Personal trainers have the privilege and opportunity to meet and support a wide variety of people from all walks of life - to some extent this is what makes the role so

Role of a Personal Trainer

Section 01

“

It’s not what you get from your qualification that matters, it’s what you become. Become more...

interesting. While the role of a gym-based personal trainer will vary

“

from one employer to the next, and even more so for

Getting Your Career Started

those who are self-employed, they will generally perform

It’s likely that if you are reading this manual you are at

most of the following duties regularly:

the start of your career in personal training. It’s really important therefore, in fact you might say essential, that

• • • •

Showing clients how to perform exercises and/or

you have a sense of perspective with regards to where

use equipment

you are now and where you need to be when you finish

Design personalised programmes tailored to the

your qualification and beyond. Most people overestimate

individual needs of the client

what they can do in a day or a week and underestimate

Set goals, review progress and provide motivation

what they can do in a month, 3 months or even a year.

and support to clients as required

You must be realistic with what you expect of yourself

Teach one-to-one or small group fitness sessions

and the goals and targets that you set. As the saying

in the gym, or in an alternative environment (e.g.

goes, ‘Rome wasn’t built in a day’ and it is worth giving

client’s home)

due consideration to this message.

•

Perform fitness assessments with their clients

•

Record and review physical measurements like height, weight and body circumferences (e.g. hip, waist measurements)

•

Provide ‘basic’ information/advice about how to improve health, fitness and diet

•

Implementing sales and marketing strategies to improve the sale of personal training sessions

• • •

Supporting facility managers to widen the

You’re about to be exposed to a great deal of information and most likely for the first time. Much of this content will at first feel quite complex and challenging to understand, especially the anatomy and physiology. This really is quite normal and most students find learning this type of information difficult, particularly if they have been out of education for some time. The natural response to this is fear, anxiety and worry; but relax, you’re in safe hands!

participation in personal training services

The following labels are often used to describe the level

Refer client’s to their G.P or other professionals as

of skill and competence people have, or do not have,

required to safeguard client’s health and wellbeing

when they are learning something for the first time. Right

Work alongside other professionals to develop a

now, you’re probably incompetent:

multidisciplinary exercise programme that meets the needs of the client Note: Due to the diverse number of ways in which personal trainers are employed, the above range of duties is only intended to provide a snapshot of the scope of the personal trainer’s role.

1. Unconscious incompetence - you not aware of the of the knowledge and skills you don’t have. You’re blissfully unaware! This is usually where people are before they decide to book a course. 2. Conscious incompetence - you are now aware that you don’t yet have all the knowledge and skills you need to perform the duties of a personal trainer. This is where most people are when embarking on a new course. Fear is a common and natural emotion at this junction.

Section 01

Introduction to Personal Training

3. Conscious competence - you now have the knowledge and can perform all the required skills to function as a successful personal trainer. However, it takes a great deal of effort, planning and energy because you have to concentrate so much. This is where most people are by the end of their training course/qualification. 4. Unconscious competence - you have all the necessary knowledge and can perform all the skills required of a competent personal trainer with relative ease because you’ve practiced it so much - it becomes ‘second nature’ to you! This stage is where most new instructors are after 3-6 months of working in the industry on a daily basis.

A Final Message Here at HFE we firmly believe that it’s not what you get from a qualification that matters, it’s about what you become in the process. Make this qualification your own and become more!

Role of a Personal Trainer

Personal Trainer (Practitioner) Level 3 Student Manual

Section 06

Principles, Variables and Guidelines for Progressive Fitness Training

Exercise Programme Design and Instruction

Personal Trainer (Practitioner) Level 3 Student Manual

Section 06

Principles, Variables and Guidelines for Progressive Fitness Training This section describes the various laws and principles that govern progressive exercise training. Like any principles, these laws must be followed in order to ensure physiological and psychological progress takes place.

Progressive Overload

Specificity Exercise training specificity governs the type of adaptations that take place as a result of the applied overload. The type of overload placed on the body (strength, endurance, flexibility, CV etc) will dictate the type of adaptations that occur. If the goal of the programme is to improve a person’s marathon time, there

Overload is concerned with the type and level of stress

is little point focusing one’s training efforts on strength

placed on the body. When accurately applied, overload

and power activities. The type of training performed

will ensure that a continual and positive adaptation to

should reflect the type of activity. In the latter example the

the exercise stimulus takes place. If during a resistance

client would need to perform a considerable amount of

training programme the exerciser continued lifting the

CV training, with a large emphasis on running; this would

same resistance for the same number of repetitions, a

also usually be supplemented with muscular endurance

point would be reached where that exercise no longer

resistance activities.

challenged (overloaded) the muscles; subsequently no or limited adaptation would occur. If the overload or training stimulus applied to the body is too great, the risk of injury and overtraining (discussed later) will be dramatically increased. Thus, one must train the bodily component (muscle, bone, joint etc) slightly harder than it is used to being trained in order to provoke a positive adaptation. Failure to increase the overload on a regular basis will hinder the progress of the exerciser; it is generally recommended that the overload be increased by an average of 5% per week. This may simply include: • Increasing ranges of movement (flexibility training) • Increasing resistances lifted (strength training)

When evaluating the specificity of a progressive training programme in relation to the activity / sport being trained for, there are a number of key issues to consider:: • The components of fitness challenged (strength, endurance, CV, flexibility, specific motor skills) • The muscle groups challenged and in what capacity (strength, endurance etc) • The most dominant muscle action (concentric, eccentric, isometric etc) • Movement planes travelled in (frontal, transverse, sagittal) • The speed at which movements need to be executed (slow or fast muscle actions)

• Increasing repetitions performed (endurance training)

• Level of stability involved in the activity

• Increasing distances and speeds travelled (CV

• The specific energy systems challenged during the

training) • Decreasing rest time between bouts of exercise and workouts

activity Sometimes the acronym SAID is used to best describe this occurrence: Specific Adaptations to Imposed

Demands.

Personal Trainer (Practitioner) Level 3 Student Manual

Exercise Programme Design and Instruction

Principles, Variables and Guidelines for Progressive Fitness Training

Section 06

Reversibility

Adaptability

Unfortunately fitness cannot be stored and as soon as

All training programmes need to be adaptable in order to

training ceases, so do the positive adaptations. The

meet the individuality principle. A training programme that

body is incredibly versatile and continually adapts to the

is rigid and offers no scope for adaptation/progression

stresses placed upon it. When this stress is reduced

may place a client at risk of injury and will invariably result

or discontinued, the body adapts by reversing the

in staleness and boredom following the initial training

previous adaptations in an attempt to conserve metabolic

period. An adaptable training programme should allow

expenditure (energy). Occasionally called detraining,

the client to alternate higher intensity activities with lower

this process occurs rapidly and within only 2-3 weeks a

intensity activities to allow for sufficient recovery and to

measurable decline in performance can be observed.

enhance the client’s progress.

Plateau

The human body is a highly sophisticated and versatile machine that is capable of coping with a multitude of

A plateau describes a period of little to no change

stresses. By regularly varying the training stimulus the

following a period of strong progress. In exercise and

exerciser is able to provoke a wider range of training

fitness training, plateaus can occur for a variety of

adaptations and ultimately improve their performance

reasons, including but not limited to, poor programme

across a greater number of activities.

design, overtraining, poor nutrition, injury, and inappropriate training loads/volumes. The range of laws, principles and strategies described in this section are effectively all approaches to try to minimise the risks of training plateaus from occurring.

Individuality

Recovery Recovery is one of the most important aspects of any training programme. Recovery may refer to the time between sets, exercises or training sessions. It is often said that “the most important training session of the week is not performed in the gym”. The ‘general adaptation

All fitness training programmes should be designed on an

syndrome’ (GAS) describes the series of physiological

individual basis and not with a ‘one size fits all’ approach.

adaptations that occur from specific modes of training

Following a postural profile or during a training session

(hypertrophy, capillarisation, lower resting heart rates

you may identify specific muscle imbalances, poor

etc), however these adaptations do not occur during the

flexibility and/or stability – these and similar factors should

training session. All chronic training adaptations occur

always be addressed in the training programme before

when the body is in a state of rest and if the programme

working on vanity and aesthetic goals (weight loss/muscle

lacks sufficient resting time, the adaptations will be

gain). Thus, the training programme should be based on

reduced and progress will be hindered.

a combination of the client’s needs (primary) and client’s goals (secondary). Thus the fitness professional should base all exercise prescriptions on a client’s needs and abilities.

Section 06

Principles, Variables and Guidelines for Progressive Fitness Training

Rest time should be planned and structured in the same fashion as the workout. Catering for this may include planning specific relaxation activities and dedicating a minimum amount of hours to sleeping. Failure to include sufficient recovery may also lead to overtraining.

Personal Trainer (Practitioner) Level 3 Student Manual

Overtraining Syndrome Optimal performance is only achievable if exercisers or athletes are able to fully recover following a training session or competition. The overtraining syndrome is therefore defined as an imbalance between stress and

It is worth noting at this point that the terms ‘rest’ and

recovery. The stress component of this definition not only

‘recovery’ are not the same because recovery requires

relates to the physical stress brought about by training,

the reduction of, change of, or break from an activity.

but also extends to all non-training stressors including

Recovery can be classified as follows:

diet, work, competition, family, financial or educational

•

factors. Occasionally the overtraining syndrome may

Active Recovery: refers to the use of lower intensity activities to provide a physical and mental

•

represents the early stages of this condition.

this would involve performing a different type of

Therefore the instructor or trainer needs to regularly

activity between intense workouts but may also be

evaluate the relationship between the training and the

prescribed for a longer period of time (usually one

client’s performance. When even minor reductions in

week) between particularly intense training periods

performance are observed the instructor should consider

(mesocycles).

the possibility that the client may be in the early stages

Passive Recovery: includes the use of treatments

of the overtraining syndrome. If the trainer is able to

and any other form of relaxation. This method of

recognise symptoms of overtraining early, the likelihood of these symptoms causing severe disruption to a client

recovery can also include participation in leisure

can be avoided.

activities such as reading, watching TV or going to

Causes of overtraining include:

the cinema. Passive recovery techniques will always exclude participation in physical activities.

•

be referred to as the under performance syndrome and

break from the usual training stimulus. Typically

like massage, hot and cold baths, saunas, spas

Proactive Recovery: refers to the use of deliberate and self initiated cool-down activities that return the body to its pre-exercise state. Through the use of stretching and lower intensity cardiovascular exercises the body is able to reduce waste products; heart rate, blood pressure, muscle tension and kick start the recovery process.

“I am better this year because I trained less” (Suddeutsche Zeitung, October 27th, 1995)

Exercise Programme Design and Instruction

• Inadequate recovery • Too many competitions • Monotonous and repetitive training (lack of variety) • Too much high intensity training • Significant non-training stresses (work, family, money, health, diet etc) • Ignoring the training principle of alternating higher and lower intensity training sessions

Personal Trainer (Practitioner) Level 3 Student Manual

Exercise Programme Design and Instruction

Early signs and symptoms of overtraining include: • General fatigue • Reduced performance and increased recovery time • Muscle aching and soreness with no dramatic increase in exercise intensity (DOMS). • Increased resting heart rate • Reduced motivation to exercise • Cold or flu virus • Poor concentration • Irritation or short temper

Chronic signs and symptoms of overtraining include: • Long periods of fatigue and tiredness • Rapid weight loss (usually associated with a loss of lean tissue) • Insomnia (inability to sleep) • Headaches • Digestive disorders • Muscle and joint pain • Impaired immune function • Depression • Cessation from the exercise programme • Menstrual disruptions • Loss of appetite • Increased risk of injury

Principles, Variables and Guidelines for Progressive Fitness Training

Section 06

Preventing Overtraining • Closely monitor a client’s physical and mental response to training, especially when a new training method is used. • Ensure a client’s diet is balanced and reflects the type and intensity of activities engaged in. • Include variety in a training programme to prevent staleness and boredom. • Alternate higher intensity activities with lower intensity activities. • Verbally screen a client before and after a training session to determine how they feel (physically and mentally). • Avoid drastically increasing the training intensity. It is generally recommended to increase the training load by approximately 5% per week. • Plan rest days and prescribe a maximum volume of activity a client can engage in. • Recommend a minimum of six to eight hours sleep and help your client overcome barriers that may prevent this. Each person has an optimum number of hours, encourage your client to experiment with sleep until they find this. • Prescribe active recovery activities a client can perform between workouts and recommend a week off ‘gym based activities’ between training cycles (discussed later). • Establish a client’s motivation and readiness to participate prior to a training session.

Section 07

Resistance Training Concepts and Approaches

Exercise Programme Design and Instruction

Personal Trainer (Practitioner) Level 3 Student Manual

Training Methods and Approaches

Circuit Training

The following training types can be applied to a variety

This style of training is often performed using free

of the above resistance components (power, strength,

weights and free body exercises in an open space

endurance etc), however some of these methods are

(studio or sports hall) although it can be equally as

more appropriate for specific components than others,

effective when performed on resistance machinery.

e.g. circuit training for muscular endurance or pyramid

Resistance circuit training is most effective at developing

training for muscular strength.

muscular endurance, but it can be tailored for strength

Throughout this section, the following icons will be used to illustrate the component of fitness most suited to this training approach and the suitability of the approach for beginner, intermediate and advanced participants.

training with experienced and conditioned exercisers. Resistance circuit training arranges its exercises for different bodily areas in a sequence that prevents the fatigue from one exercise interfering with the fatigue of another. The most common types of circuit training programmes involve alternating upper and lower body exercises with

Endurance Hypertrophy

Strength

Power

little to no rest between them. Often such programmes will include core or CV type exercises between sets as well. When the exercises included in the circuit employ

Beginner

Intermediate

Advanced

Single Set Training Single set training is typically used in the early stages of a training programme to provide a low intensity introduction to resistance training. This method is usually used to develop muscular endurance, although it can also be used to maintain muscular strength once optimal levels have been achieved. Some research has demonstrated single set training to be as effective as multiple set approaches, however many of these studies lack credibility. Single sets are a useful training approach in rehabilitative programmes. For example:

1 x 15 reps @ 65% 1RM

large muscle groups this mode of training is also likely to deliver significant cardiovascular benefits.

Basic Sets A basic set is the most traditional approach in resistance training which involves performing more than one set of the same exercise. The repetitions and rest time should be the same for each set. Occasionally referred to as multi- sets, the basic set approach can be used to develop power, strength, hypertrophy or endurance. For example:

3 x 12 reps @ 70% 1RM (90 secs rest)

Personal Trainer (Practitioner) Level 3 Student Manual

Exercise Programme Design and Instruction

Resistance Training Concepts and Approaches

Section 07

Delorme-Watkins

Tri-Sets

This method of training is one of the oldest training

Tri-sets involve selecting three different exercises for

methods used to develop muscular strength. The

the same muscle or muscle group and performing each

method originates from post-war efforts to return

in sequence, with little or no rest. This sequence would

malnourished soldiers to normal and healthy body

count as one set or ‘tri-set’. Each set would be followed

weights. The Delorme-Watkins method requires the

by a rest period before completing the sequence again.

exerciser to perform two preparatory warm-up sets 60

The short rest periods combined with three different

seconds prior to the third set which is performed to

exercises enable this technique to target different areas

failure. It is regarded as a single set training method

of a muscle group, and is most effective for developing

because only one set is performed to failure. All three

local muscular endurance.

sets require ten repetitions at increasing intensities of 50%, 75% and 100% of the exerciser’s 10 repetition maximum (RM).

For example: 1 x 10 reps - squat 1 x 10 reps - lunges

For example:

1 x 10 reps - leg press

Barbell Squat 1 x 10 reps @ 50% 10RM

(60 secs rest)

1 x 10 reps @ 75% 10RM

(60 secs rest)

1 x 10 reps @ 100% 10RM

(60 secs rest)

Giant Sets Giant sets employ four separate exercises performed in rotation and with little or no rest between them. Each exercise should target the same prime movers but may be a mixture of compound and isolation exercises.

Berger

This training system can be repeated several times but

The Berger training method includes three sets of six

should only be used with conditioned exercisers. While

repetitions which are each performed to failure; this

there is typically little rest between each exercise, at the

represents the exerciser’s 6RM. This system is a classic

end of the four exercises (giant set) a rest time should

multiple/basic set training method used to enhance an

be allocated.

exerciser’s muscular strength. As the training load is constant, the rest time required between sets must also be constant (2-3 minutes), which inevitably makes this training approach quite time consuming.

For example: 1 x 10 reps - bench press 1 x 10 reps - dumbbell chest press 1 x 10 reps - pec dec

For example:

1 x 10 reps - press ups

Dumbbell Lunge 1 x 6 reps @ 100% 6RM / 80% 1RM

(2-3 mins rest)

1 x 6 reps @ 100% 6RM / 80% 1RM

(2-3 mins rest)

1 x 6 reps @ 100% 6RM / 80% 1RM

(2-3 mins rest)

(no rest between exercises; 2 mins between each set)

It will generally be necessary for the exerciser and instructor to experiment prior to using this approach as the weights typically lifted during specific exercises will be significantly reduced by the fatigue associated with the additional exercises. This approach should only be applied to larger muscle groups (quadriceps, pectorals, deltoids); the variation of tri-sets is perhaps most appropriate for smaller muscle groups (biceps, triceps, gastrocnemius) and the less conditioned exerciser.

Section 07

Resistance Training Concepts and Approaches

Exercise Programme Design and Instruction

Personal Trainer (Practitioner) Level 3 Student Manual

Supersets

Pyramid Training

A superset exercise refers to two different exercises

Pyramids are a type of multiple set training where the

performed in quick succession and without any rest

number of repetitions is adjusted in accordance with

between them. Primarily used as a hypertrophy/

the load. Pyramid training is usually used to enhance

endurance training method, this system can also be

muscular strength as it introduces the exerciser to higher

used to develop muscular strength or power with the

loads/resistances than other modes of training.

antagonist approach.

Ascending pyramids result in an increased load and a

There are two primary approaches to supersetting:

Agonist method involves performing two different exercises for the same muscles in quick succession and without resting in between exercises. This method is often used in programmes that seek to create maximum hypertrophy gains and involves working the same muscle to failure twice within a single superset. For example:

decreased repetition range each group of sets. These are probably the most widely used style of pyramid training and include a progressive warming-up effect in so far as the earlier sets within the pyramid are performed using lighter loads and the heavier weights are lifted later in the pyramid. For example: 1 x 12 reps @ 70% 1RM

(120 seconds rest)

Bench press

1 x 10 reps

1 x 10 reps @ 72.5% 1RM

(120 seconds rest)

Dumbbell chest press

1 x 10 reps

1 x 8 reps @ 75% 1RM

(120 seconds rest)

Ascending Pyramid

Antagonist method involves performing two different exercises for opposing muscle groups. This technique is a particular favourite for exercisers wishing to reduce the length of time spent exercising without compromising the training volume. Due to the increased volume of training in a smaller period of time this is classed as an incredibly intense training style. For example:

Bench press

1 x 10 reps

Upright row

1 x 10 reps

Load / weight

REPS

Personal Trainer (Practitioner) Level 3 Student Manual

Exercise Programme Design and Instruction

Resistance Training Concepts and Approaches

Section 07

A descending pyramid is simply the reverse of an

Post-exhaustive training has the same aim as pre-

ascending pyramid and is achieved when the load is

exhaustive training but requires the isolation exercise to

decreased and the repetitions are increased. This should

be performed following the compound exercise with little

only be performed following a thorough warm-up as the

or no rest between the two exercises.

first sets are performed at a higher load and therefore the potential for tissue injury is increased. Often a descending pyramid is performed following an ascending pyramid using the same or a different exercise for the

For example: Leg Press 1 x 10 reps Leg extension 1 x 10 reps

same area / body part. For example:

Drop Sets (Stripping)

1 x 8 reps @ 75% 1RM

(120 seconds rest)

1 x 10 reps @ 72.5% 1RM

(120 seconds rest)

for the development of hypertrophy or endurance on

1 x 12 reps @ 70% 1RM

(120 seconds rest)

occasions where there is no spotter available. This

The stripping or drop set approach is a useful method

technique adopts a multiple set approach which usually ranges between 2-5 sets, sometimes more. The

Descending Pyramid

exerciser performs the exercise to momentary muscle failure on the first set, the resistance is lowered by 20-50% on the subsequent set and the same exercise is performed again. This process is repeated for the

Load / weight

REPS

desired number of sets. When using this approach it is vitally important that the rest time between sets is kept to an absolute minimum. The time taken to remove discs from bars when using free weights can often impact upon this rest time which will reduce the training intensity and overall effectiveness

Pre and PostExhaust Pre-exhaustive training is primarily used during programmes that are designed to promote muscle hypertrophy and to a lesser extent, endurance. The approach requires an isolation exercise to be performed immediately prior to a compound exercise and with little-

of this method. This is why machines are generally a more favourable option. Where free weights are used they should be arranged in a manner that prevents delay and disruption between sets e.g. several bars or dumbbells arranged in sequence (highest-lowest resistance), or using several lighter weight plates that can be removed from a bar quickly instead of larger weight plates.

no rest between the two. For example: Pectoral fly 1 x 10 reps Bench press 1 x 10 reps

Section 07

Resistance Training Concepts and Approaches

Personal Trainer (Practitioner) Level 3 Student Manual

German Volume Training (GVT)

Time Under Tension (TUT)

German volume training is a training approach which

super slow training, is an approach to resistance training

has been created to maximise hypertrophy. The goal

that seeks to maximise the loaded muscles exposure

of GVT is to complete 10 sets of 10 repetitions with the

to the training load by slowing down the speed at which

same weight for each exercise.

repetitions are performed. This approach is highly

Time under tension training, sometimes referred to as

Due to the large number of sets being performed for a single exercise, it is advisable to use large multi-joint exercises as opposed to isolation movements. Split training (discussed later) will also be necessary in order

effective for hypertrophy because the two primary factors associated with muscle growth are mechanical tension and metabolite build-up (lactate, hydrogen ions) - this approach results in both.

to achieve a balanced training programme because of

The actual amount of time a muscle is loaded can be

the shear volume of sets.

calculated and quantified by measuring the time taken

The load for GVT is typically around 60% 1RM which should equate to a resistance that can be lifted for 20 repetitions to failure. Between each set there is around

to perform a concentric and eccentric repetition - this is then multiplied by the number of repetitions performed. For example:

60 seconds of rest. When using GVT, only a single

Concentric phase: 1 sec

exercise should be used per body part and recovery time

Eccentric phase: 2 secs

between sessions for body parts/muscle groups should

Repetitions: 10

be longer than other training approaches (typically 4-5

TUT: 30 secs

days minimum).

To some extent the principles of this approach can be

Detailed below is a simple example of a split GVT

embedded within any training approach because the

programme for a beginner:

slower the repetitions are performed the greater the

Monday

Bench press Bent-over row Tricep pushdown

10 x 10 (60s rest) 10 x 10 (60s rest) 3 x 10 (60s rest)

Barbell squat Leg extension Leg curls

10 x 10 (60s rest) 3 x 10 (60s rest) 3 x 10 (60s rest)

Wednesday

Rest

Thursday

Plank Bird dog Side-plank

3 x 10 (60s rest) 3 x 10 (60s rest) 3 x 10 (60s rest)

Friday

Barbell shoulder press Shrugs Barbell curls

10 x 10 (60s rest) 10 x 10 (60s rest) 3 x 10 (60s rest)

Saturday

Rest

Sunday

Rest

Tuesday

Exercise Programme Design and Instruction

length of time the muscle fibres will spend under tension or load. As a specific approach however, participants will perform around 10 repetitions per set with a time under tension ranging between 30-60 seconds. Because this approach is primarily used for hypertrophy training, it is normally used with higher volume of sets (>6).

Personal Trainer (Practitioner) Level 3 Student Manual

Exercise Programme Design and Instruction

Resistance Training Concepts and Approaches

Section 07

Plyometric Training

Forced Repetitions

Plyometric training features explosive power type

Forced repetitions can be applied to any of the previous

exercises that involve a rapid stretching of the muscles

training types and are particularly useful when attempting

immediately prior to a powerful muscle contraction.

to overcome a sticking point or plateau in progress –

Such exercises feature commonly in the conditioning

extreme care should be taken to ensure they are not

programmes of athletes and have demonstrated superior

overused. This training approach should only be used

speed and power gains over traditional resistance

by trainers who are completely confident in their client’s

methods. There are several variations of plyometric

ability to safely perform the exercise technique and with

exercises. However, most exercises involve the use

conditioned exercisers. Using forced repetitions with

of body weight or small portable equipment; rarely

novice exercisers may result in injury from weights being

are heavy resistance exercises used in a plyometric

dropped as a result of ‘golgi tendon organ’ sensitivity.

capacity. This style of training should only be performed

Refer to the flexibility section for more information on this

using multiple joint (compound) exercises. Examples of

issue.

plyometric exercises include:

A forced repetition is achieved when the exerciser

• Depth jumps • Bounding

achieves total muscle failure/volitional exhaustion. This is characterised by an inability to perform any additional repetitions. The instructor or training partner (spotter)

• Clap press ups

will then assist the exerciser to perform an additional few

• Hops

repetitions (forced) by applying force in the direction the

• Lunge jumps

exercise is performed. The spotter should never apply pressure immediately above or below an active joint, and where possible should attempt to apply the assistance to the point of resistance (bar, dumbbell, handle etc).

Cheating Method The cheating method is often used in the latter stage of a strength or power set when the exerciser does not have a spotter present. Often characterised by swinging, using momentum, assistance from other muscles and leaning, this method may assist the exerciser in achieving additional repetitions. Extreme caution should always be taken when using this approach, rarely, if ever, should an instructor advocate such techniques.

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Personal Trainer Level 3 Student Manual

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