Goals and Strategies of Stabilization Training

Phase 1: Corrective Exercise Training

GOALS
■ Improve muscle balance
■ Increase flexibility
■ Enhance control of posture
■ Increase neuromuscular efficiency
TRAINING STRATEGIES
■ Corrective flexibility
■ Core-stabilization training
■ Balance-stabilization training
■ Corrective resistance training in a controlled, but unstable
environment
■ Cardiorespiratory training

Phase 2: Integrated Stabilization Training

GOALS
■ Enhance joint stability
■ Increase flexibility
■ Enhance control of posture
■ Improve neuromuscular efficiency
TRAINING STRATEGIES
■ Corrective flexibility
■ Core-stabilization training
■ Balance-stabilization training
■ Reactive-stabilization training
■ Proprioceptive resistance training
■ Cardiorespiratory training

Goals and Strategies of Strength Training

Phase 3: Stabilization Equivalent Training

GOALS
■ Improve stabilization endurance and increase prime mover strength
■ Improve overall work capacity
■ Enhances joint stabilization
■ Increase lean body mass
TRAINING STRATEGIES
■ Active flexibility
■ Core-strength training
■ Balance-strength training
■ Reactive-strength training
■ Resistance training - Superset one traditional strength and one stabilization exercise per body
part
■ Cardiorespiratory training

Phase 4: Muscular Development Training

(Phase optional, depending on client goals)
GOAL
■ Achieve optimum levels of muscular hypertrophy
TRAINING STRATEGIES
■ Active flexibility
■ Core-strength training
■ Balance-strength training (optional)
■ Reactive-strength training (optional)
■ Resistance training
■ Cardiorespiratory training (optional)
Phase 5: Maximal Strength Training
(Phase optional, depending on client goals)
GOALS
■ Increase motor unit recruitment
■ Increase frequency of motor unit recruitment
■ Improve peak force
TRAINING STRATEGIES
■ Active flexibility
■ Core-strength training
■ Balance-strength training (optional)
■ Reactive-strength training (optional)
■ Resistance training
■ Cardiorespiratory training (optional)

Goals and Strategies of Power Training

Phase 6: Elastic Equivalent Training
GOALS
■ Enhance neuromuscular efficiency
■ Increase rate of force production
■ Enhance speed strength
TRAINING STRATEGIES
■ Dynamic flexibility
■ Core-power training
■ Balance-power training
■ Reactive-power training (optional)
■ Resistance training - Superset one strength and one power exercise per body part
■ Cardiorespiratory training

Phase 7: Maximal Power Training

GOAL
■ Increase maximum speed strength and create neuromuscular
adaptation throughout an entire range of motion
TRAINING STRATEGIES
■ Dynamic flexibility
■ Core-power training (optional)
■ Balance-power training (optional)
■ Reactive-power training (optional)
■ Resistance training - Strictly power exercises for each body part
■ Cardiorespiratory training (optional) - If this training is done, perform after the workout.
The Cardiorespiratory System
 Oxygen Consumption

The cardiovascular and respiratory systems work together to transport oxygen to the
tissues of the body. Our capacity to efficiently use oxygen is dependent upon the respiratory
system’s ability to collect oxygen and the cardiovascular system’s ability to absorb and transport
it to the tissues of the body.14 The usage of oxygen by the body is known as oxygen uptake (or
oxygen consumption).At rest, oxygen consumption (VO2) is estimated to be approximately 3.5
milliliters of oxygen per kilogram of body weight per minute (3.5 ml/kg-1/min-1), typically
termed 1 metabolic equivalent or 1 MET. It is calculated as:
VO2 = Q x a - VO2 difference
In the equation, VO2 is oxygen consumption, Q is cardiac output (HR × SV) and a -
VO2 difference is the difference in the O2 content between the blood in the arteries and the
blood in the veins. From this equation, it is very easy to see how influential the cardiovascular
system is on the body’s ability to consume oxygen, and that heart rate plays a major factor in
VO2.
Maximal oxygen consumption (VO2 max) is generally accepted as the best means of
gauging cardiorespiratory fitness.3,5,7,15 Essentially, VO2 max is the highest rate of oxygen
transport and utilization achieved at maximal physical exertion.

Fitness Assessment
Medicamentation – in subjective assessment (PAR-Q, etc.)
Heart Rate and Blood Pressure Assessment

Heart Rate Assessment - The assessment of resting heart rate (HR) and blood
pressure (BP) is a sensitive indicator of a client’s overall cardiorespiratory health as well as
fitness status. Through the initial assessment and reassessment of a client’s HR and BP, personal
trainers are able to gather valuable information that helps in the design, monitoring, and
progression of a client’s exercise program. For example, resting HR is a fairly good indicator of
overall cardiorespiratory fitness, whereas exercise HR is a strong indicator of how a client’s
cardiorespiratory system is responding and adapting to exercise.
Heart rate can be recorded on the inside of the wrist (radial pulse; preferred) or on the
neck to the side of the windpipe (carotid pulse; use with caution). To gather an accurate
recording, it is best to teach clients how to record their resting HR on rising in the morning.
Instruct them to test their resting heart rate three mornings in a row and average
the three readings.
 Blood Pressure Assessment

Blood pressure (BP) is the pressure of the circulating blood against the walls of the
blood vessels after blood is ejected from the heart. There are two parts to a blood pressure
measurement. The first number (sometimes referred to as the top number) is called systolic, and
it represents the pressure within the arterial system after the heart contracts. The second number
(or bottom number) is called diastolic, and it represents the pressure within the arterial system
when the heart is resting and filling with blood. An example of a blood pressure reading is
120/80 (120 over 80). In this example, 120 is the systolic number and 80 is the diastolic number.
Blood pressure measurements always consist of both readings - an acceptable systolic
blood pressure measurement for health is ≤120 millimetres (mm) of mercury (Hg) or mm
Hg. An acceptable diastolic blood pressure is ≤80 mm Hg.

Body Composition Assessment

Body composition refers to the relative percentage of body weight that is fat versus fat-
free tissue, or more commonly reported as “Percent Body Fat.”

Skinfold Caliper Meassurement – Body Fat meassurement

Assessing body fat using skinfold calipers can be a sensitive situation, particularly for
very overweight individuals. The accuracy of the skinfold measurement in these situations
typically decreases; thus, it would be more appropriate to not use this method for assessing body
fat. Instead, use bioelectrical impedance (if available), circumference measurements, scale
weight, or even how clothes fi t to evaluate one’s weight loss and body fat reduction
progress.
The Durnin formula’s four sites of skinfold (to calculate a client’s percentage of body fat)
measurement are as follows:
1. Biceps: A vertical fold on the front of the arm over the biceps muscle, halfway
between the shoulder and the elbow.
2. Triceps: A vertical fold on the back of the upper arm, with the arm relaxed and
held freely at the side. This skin fold should also be taken halfway between the
shoulder and the elbow
3. Subscapular: A 45-degree angle fold of 1 to 2 cm, below the inferior angle of the
scapula
4. Iliac crest: A 45-degree angle fold, taken just above the iliac crest and medial to
the axillary line
.
Circumference Measurement - feedback used with clients who have the goal of altering body
composition. They are designed to assess girth changes in the body. The most important factor to
consider when taking circumference measurements is consistency. Remember when taking
measurements to make sure the tape measure is taut and level around the area that is being
measured.
1. Neck: Across the Adam’s apple
2. Chest: Across the nipple line
3. Waist: Measure at the narrowest point of the waist, below the rib cage and just abovethe
top of the hipbones. If there is no apparent narrowing of the waist, measure at the navel
4. Hips: With feet together, measure circumference at the widest portion of the buttocks
5. Thighs: Measure 10 inches above the top of the patella for standardization
6. Calves: At the maximal circumference between the ankle and the knee, measure the
calves
7. Biceps: At the maximal circumference of the biceps, measure with arm extended,
palm facing forward
Waist-to-Hip Ratio
The waist-to-hip ratio is one of the most used clinical applications of girth measurements.
This assessment is important because there is a correlation between chronic diseases and fat
stored in the midsection. The waist-to-hip ratio can be computed by dividing the waist
measurement by the hip measurement, by doing the following:
1. Measure the smallest part of the client’s waist, without instructing the client to
draw in the stomach.
2. Measure the largest part of the client’s hips.
3. Compute the waist-to-hip ratio by dividing the waist measurement by the hip
measurement.
4. For example, if a client’s waist measures 30 inches and his or her hips measure
40 inches, divide 30 by 40 for a waist-to-hip ratio of 0.75.
A ratio greater than 0.80 for women and greater than 0.95 for men may put these
individuals at risk for a number of diseases.
Body Mass Index (BMI)
Body mass index (BMI) is a rough assessment based on the concept that a person’s
weight should be proportional to their height. An elevated BMI is linked to increased risk of
disease, especially if associated with a large waist circumference. Although this assessment is
not designed to assess body fat, BMI is a quick and easy method for determining whether your
client’s weight is appropriate for their height. BMI is calculated by either dividing the weight in
kilograms by the square of the height in meters or dividing body weight in pounds by the square
of height in inches and multiplying by 703.

BMI = Weight (kg)/Height (m2)

or
BMI = [Weight (lbs)/Height (inch2)] × 703

The lowest risk for disease lies within a BMI range of 22 to 24.9. Scientific evidence
indicates that the risk for disease increases with a BMI of 25 or greater. Even though research
has proven the risk for premature death and illness increases with a high BMI score, individuals
who are underweight are also at risk

Cardiorespiratory Assessments

Cardiorespiratory assessments help the personal trainer identify safe and effective starting
exercise intensities as well as appropriate modes of cardiorespiratory exercise for clients. Two
common tests for assessing cardiorespiratory efficiency are the YMCA 3-minute step test and
the Rockport walk test.

YMCA 3-minute Step Test

This test is designed to estimate an individual’s cardiorespiratory fitness level on the
basis of a submaximal bout of stair climbing at a set pace for 3 minutes.
Step One: Perform a 3-minute step test by having a client perform 24 steps per minute on
a 12-inch step for a total of 3 minutes (roughly 96 steps total). It is important that the client
performs the step test with the correct cadence. A metronome or simply stating out loud, “up, up,
down, down” can help keep the client stepping at the correct pace.
Step two: Within 5 seconds of completing the exercise, the client’s resting heart rate is
measured for a period of 60 seconds and recorded as the recovery pulse.
Step three: Locate the recovery pulse number in one of the following categories:

Step four: Determine the appropriate starting program using the appropriate category:
Poor - Zone one (65–75% HRmax)
Fair - Zone one (65–75% HRmax)
Average - Zone two (76–85% HRmax)
Good - Zone two (76–85% HRmax)
Very good - Zone three (86–95% HRmax)

Step five: Determine the client’s maximal heart rate by subtracting the client’s age from
the number 220 (220 – age). Then, take the maximal heart rate and multiply it by the following
figures to determine the heart rate ranges for each zone.
Zone one - Maximal heart rate X 0.65
Maximal heart rate X 0.75

Zone two - Maximal heart rate X 0.76

Maximal heart rate X 0.85

Zone three - Maximal heart rate X 0.86

Maximal heart rate X 0.95
 Rockport Walk Test
This test is also designed to estimate a cardiovascular starting point. The startingpoint is
then modified based on ability level

Step one: First, record the client’s weight. Next, have the client walk 1 mile, as fast as he
or she can control, on a treadmill. Record the time it takes the client to complete the walk.
Immediately record the client’s heart rate (beats per minute) at the 1-mile mark. Use the
following formula to determine the oxygen consumption (VO2) score:

132.853 − (0.0769 × Weight) − (0.3877 × Age) + (6.315 × Gender)

− (3.2649 × Time)− (0.1565 × Heart rate) = VO2 score
Where:
■ Weight is in pounds (lbs)
■ Gender Male = 1 and Female = 0
■ Time is expressed in minutes and 100ths of minutes
■ Heart rate is in beats/minute
■ Age is in years

Step two: Locate the VO2 score in one of the following categories:
 Step four: Determine the appropriate starting program using the appropriate category:
Poor - Zone one (65–75% HRmax)
Fair - Zone one (65–75% HRmax)
Average - Zone two (76–85% HRmax)
Good - Zone two (76–85% HRmax)
Very good - Zone three (86–95% HRmax)

Step five: Determine the client’s maximal heart rate by subtracting the client’s age from
the number 220 (220 – age). Then, take the maximal heart rate and multiply it by the following
figures to determine the heart rate ranges for each zone.
Zone one - Maximal heart rate X 0.65
Maximal heart rate X 0.75

Zone two - Maximal heart rate X 0.76

Maximal heart rate X 0.85

Zone three - Maximal heart rate X 0.86

Maximal heart rate X 0.95