Personal Fitness Training FOURTH EDITION Micheal A. Clark, DPT, MS, PES, CES Chief Executive Offi cer National Academy of Sports Medicine Mesa, AZ Scott C. Lucett, MS, PES, CES, NASM-CPT Director of Product Development National Academy of Sports Medicine Mesa, AZ Brian G. Sutton, MS, MA, PES, CES, NASM-CPT Fitness Education Program Manager National Academy of Sports Medicine Mesa, AZ NASM Essentials of Sutton_FM.indd iSutton_FM.indd i 3/3/2011 10:26:32 AM3/3/2011 10:26:32 AM Acquisitions Editor: Emily Lupash Product Manager: Andrea M. Klingler Marketing Manager: Christen Murphy Designer: Stephen Druding Compositor: SPi Global Fourth Edition Copyright © 2012 Lippincott Williams & Wilkins, a Wolters Kluwer business 351 West Camden Street Two Commerce Square Baltimore, MD 21201 2001 Market Street Philadelphia, PA 19103 USA LWW.Com Printed in China All rights reserved. This book is protected by copyright. No part of this book may be reproduced or transmitted in any form or by any means, including as photocopies or scanned-in or other electronic copies, or utilized by any information storage and retrieval system without written permission from the copyright owner, except for brief quotations embodied in critical articles and reviews. Materials appearing in this book prepared by individuals as part of their offi cial duties as U.S. government employees are not covered by the above-mentioned copyright. To request permission, please contact Lippincott Williams & Wilkins at Two Commerce Square, 2001 Market Street, Philadelphia, PA 19103, via email at permissions@lww.com, or via website at lww.com (products and services). Library of Congress Cataloging-in-Publication Data Clark, Micheal. NASM essentials of personal fi tness training / Micheal A. Clark, Scott C. Lucett, Brian G. Sutton. —4th ed. p. ; cm. National Academy of Sports Medicine essentials of personal fi tness training Essentials of personal fi tness training Includes bibliographical references and index. ISBN 978-1-60831-281-8 1. Personal trainers—Training of—United States—Handbooks, manuals, etc. 2. Personal trainers—Vocational guidance— United States—Handbooks, manuals, etc. 3. Personal trainers—Certifi cation—United States—Study guides. 4. Physical education and training—United States—Handbooks, manuals, etc. I. Lucett, Scott. II. Sutton, Brian G. III. National Academy of Sports Medicine. IV. Title. V. Title: National Academy of Sports Medicine essentials of personal fi tness training. VI. Title: Essentials of personal fi tness training. [DNLM: 1. Physical Fitness. 2. Sports Medicine—methods. QT 255] GV428.7.N37 2012 613.7'11023—dc22 2011005091 DISCLAIMER Care has been taken to confi rm the accuracy of the information present and to describe generally accepted practices. 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Lippincott Williams & Wilkins customer service representatives are available from 8:30 am to 6:00 pm, EST. 9 8 7 6 5 4 3 2 1 Sutton_FM.indd iiSutton_FM.indd ii 3/3/2011 10:26:35 AM3/3/2011 10:26:35 AM The NASM Mission NASM’s mission is to empower individuals to live a healthy life Sutton_FM.indd iiiSutton_FM.indd iii 3/3/2011 10:26:35 AM3/3/2011 10:26:35 AM Sutton_FM.indd ivSutton_FM.indd iv 3/3/2011 10:26:35 AM3/3/2011 10:26:35 AM v National Academy of Sports Medicine Code of Ethics The following code of ethics is designed to assist certifi ed and noncertifi ed members of the National Academy of Sports Medicine (NASM) to uphold (both as individuals and as an industry) the highest levels of professional and ethical conduct. This Code of Ethics refl ects the level of commitment and integrity necessary to ensure that all NASM members provide the highest level of service and respect for all colleagues, allied pro- fessionals, and the general public. Professionalism Each certifi ed or noncertifi ed member must provide optimal professional service and demonstrate excellent client care in his or her practice. Each member shall: 1. Abide fully by the NASM Code of Ethics. 2. Conduct themselves in a manner that merits the respect of the public, other colleagues, and NASM. 3. Treat each colleague and client with the utmost respect and dignity. 4. Not make false or derogatory assumptions concerning the practices of colleagues and clients. 5. Use appropriate professional communication in all verbal, nonverbal, and written transactions. 6. Provide and maintain an environment that ensures client safety that, at a mini- mum, requires that the certifi ed or noncertifi ed member: a. Shall not diagnose or treat illness or injury (except for basic fi rst aid) unless the certifi ed or noncertifi ed member is legally licensed to do so and is working in that capacity at that time. b. Shall not train clients with a diagnosed health condition unless the certifi ed or noncertifi ed member has been specifi cally trained to do so, is following proce- dures prescribed and supervised by a valid licensed medical professional, or is legally licensed to do so and is working in that capacity at that time. c. Shall not begin to train a client before receiving and reviewing a current health- history questionnaire signed by the client. d. Shall hold a CPR and AED certifi cation at all times. 7. Refer the client to the appropriate medical practitioner when, at a minimum, the certifi ed or noncertifi ed member: a. Becomes aware of any change in the client’s health status or medication. b. Becomes aware of an undiagnosed illness, injury, or risk factor. c. Becomes aware of any unusual client pain or discomfort during the course of the training session that warrants professional care after the session has been discon- tinued and assessed. 8. Refer the client to other healthcare professionals when nutritional and supplemen- tal advice is requested unless the certifi ed or noncertifi ed member has been specifi - cally trained to do so or holds a credential to do so and is acting in that capacity at the time. 9. Maintain a level of personal hygiene appropriate for a health and fi tness setting. 10. Wear clothing that is clean, modest, and professional. 11. Remain in good standing and maintain current certifi cation status by acquiring all necessary continuing-education requirements (see NASM CPT Certifi cation Candi- date Handbook). Sutton_FM.indd vSutton_FM.indd v 3/3/2011 10:26:35 AM3/3/2011 10:26:35 AM National Academy of Sports Medicine Code of Ethics vi Confi dentiality Each certifi ed and noncertifi ed member shall respect the confi dentiality of all client information. In his or her professional role, the certifi ed or noncertifi ed member should: 1. Protect the client’s confi dentiality in conversations, advertisements, and any other arena, unless otherwise agreed to by the client in writing, or as a result of medical or legal necessity. 2. Protect the interest of clients who are minors by law, or who are unable to give voluntary consent by securing the legal permission of the appropriate third party or guardian. 3. Store and dispose of client records in secure manner. Legal and Ethical Each certifi ed or noncertifi ed member must comply with all legal requirements within the applicable jurisdiction. In his or her professional role, the certifi ed or noncertifi ed member must: 1. Obey all local, state, provincial, or federal laws. 2. Accept complete responsibility for his or her actions. 3. Maintain accurate and truthful records. 4. Respect and uphold all existing publishing and copyright laws. Business Practice Each certifi ed or noncertifi ed member must practice with honesty, integrity, and lawful- ness. In his or her professional role, the certifi ed or noncertifi ed member shall: 1. Maintain adequate liability insurance. 2. Maintain adequate and truthful progress notes for each client. 3. Accurately and truthfully inform the public of services rendered. 4. Honestly and truthfully represent all professional qualifi cations and affi liations. 5. Advertise in a manner that is honest, dignifi ed, and representative of services that can be delivered without the use of provocative or sexual language or pictures. 6. Maintain accurate fi nancial, contract, appointment, and tax records including origi- nal receipts for a minimum of four years. 7. Comply with all local, state, federal, or providence laws regarding sexual harass- ment. NASM expects each member to uphold the Code of Ethics in its entirety. Failure to comply with the NASM Code of Ethics may result in disciplinary actions including but not limited to, suspension or termination of membership and certifi cation. All mem- bers are obligated to report any unethical behavior or violation of the Code of Ethics by other NASM members. Sutton_FM.indd viSutton_FM.indd vi 3/3/2011 10:26:36 AM3/3/2011 10:26:36 AM vii Preface “Although I’ve worked for a large health club chain in several different capacities for over 7 years, I only recently completed my NASM CPT. Thank goodness I did, because it’s changed my career path entirely! I chose NASM for a couple of reasons; First, I feel as though it’s the very best of the certifi cations offered. And second, my company endorses it wholeheartedly!” —Julie Schott, NASM CPT, Kansas “As a nontraditional student at the age of 51, I’ve come to realize that you can still have the passion to accomplish very diffi cult goals, including re-directing my own career path to one in health and fi tness. After attending a 2-day workshop, I have to admit that I am thoroughly impressed by not only the exceptional instruction by the NASM Master Instructors, but the OPT model of stability, strength and power—it is an abso- lute winner.” —Thomas Matt, CPT Owner, GRT Fitness and Wellness “NASM’s CPT and PES courses have provided me with the tools necessary to develop comprehensive, evidence-based performance training programs for the fi refi ghters with whom I proudly serve.” —John Metzger, Firefi ghter, NASM CPT, PES “I’ve obtained numerous certifi cations from nationally recognized organizations, but NASM is simply the best. NASM has given me scientifi c, progressive knowledge that I apply to all of my client programs.” —Patrick Murphy, NASM CPT, PES CES “I defi nitely think that other RDs should become an NASM CPT! It is a great opportu- nity to broaden your spectrum of knowledge and expertise and provide a higher quality of service to your patients and clients.” —Justine Sellers, RD, NASM CPT Sutton_FM.indd viiSutton_FM.indd vii 3/3/2011 10:26:36 AM3/3/2011 10:26:36 AM Sutton_FM.indd viiiSutton_FM.indd viii 3/3/2011 10:26:37 AM3/3/2011 10:26:37 AM [...]... Explain the history of the profession of personal training ■ Identify common characteristics of personal training clients ■ Demonstrate an understanding of the principles of integrated exercise program design ■ Describe the Optimum Performance Training (OPT™) model Overview of the Personal Training Industry There has never been a better time than the present to consider a career in personal training According... OPT model Integrated Training and the OPT Model Integrated training is a concept that incorporates all forms of training in an integrated fashion as part of a progressive system These forms of training include flexibility training; cardiorespiratory training; core training; balance training; plyometric (reactive) training; speed, agility, and quickness training; and resistance training Sutton_Chap01.indd... knowledge of exercise science or training principles Despite the lack of qualified staff during the early days of the health club industry, the majority of new members would often seek out advice from a perceived expert and offer that person money in exchange for their training knowledge and guidance Thus, the personal training profession was born Although anyone with some basic experience and knowledge of training. .. clients achieve success PHASES OF TRAINING ■ Phases of Training: Smaller divisions of training progressions that fall within the three building blocks of training The OPT model is divided into three different levels of training stabilization, strength, and power (Figure 1.2) Each level contains specific phases of training It is imperative that the health and fitness professional understands the scientific... healthier lives, and thank you for entrusting the National Academy of Sports Medicine (NASM) with your education By following the techniques presented in NASM Essentials of Personal Fitness Training Fourth Edition, you will gain the information, insight, and inspiration you need to change the world as a health and fitness professional Since 1987, NASM has been the leading authority in certification, continuing... all muscles to efficiently work together in all planes of motion The Stabilization Level consists of one phase of training Phase 1: Stabilization Endurance Training The main focus of this form of training is to increase muscular endurance and stability while developing optimal neuromuscular efficiency (coordination) The progression for this level of training is proprioceptively based This means that difficulty... Storrs, CT Christopher Frankel, MS Director of Programming Fitness Anywhere Inc San Francisco, CA Chris Hoffmann, MS, ART, AKC, RKC, PES, CES, NASM- CPT Z-Health Movement Coach Soft-Tissue Specialist Lisa-Michelle Hoffmann, PES, CES, NASM- CPT Performance Enhancement and Flexibility Specialist Functional Integrated Life Coach Karen Jashinsky, MBA, NASM- CPT Founder of O2MAXfitness.com and maxufitness.com Santa... CES, NASM- CPT Director of Product Development National Academy of Sports Medicine Mesa, AZ Scott O Roberts, PhD, FACSM Professor and Associate Chair, Exercise Physiology Program Director Department of Kinesiology California State University, Chico Chico, CA xxi Sutton_FM.indd xxi 3/3/2011 10:26:51 AM Sutton_FM.indd xxii 3/3/2011 10:26:51 AM Table of Contents National Academy of Sports Medicine Code of. .. work time as a result of these musculoskeletal injuries was estimated to be approximately $120 billion (29) Exercise training programs need to address all of the components of health-related physical fitness using safe and effective training principles Unfortunately, many training programs and fitness equipment used to condition the musculoskeletal system are often based on unsound training principles... Fundamentals of Human Movement Science 1 1 The Scientific Rationale for Integrated Training 2 Basic Exercise Science 17 3 The Cardiorespiratory System 49 4 Exercise Metabolism and Bioenergetics 63 5 Human Movement Science 75 SECTION 2 3 Assessments, Training Concepts, and Program Design 97 6 Fitness Assessment 7 Flexibility Training Concepts 149 8 Cardiorespiratory Fitness Training 187 9 Core Training Concepts . Academy of Sports Medicine essentials of personal fi tness training Essentials of personal fi tness training Includes bibliographical references and index. ISBN 978-1-60831-281-8 1. Personal. National Academy of Sports Medicine essentials of personal fi tness training. VI. Title: Essentials of personal fi tness training. [DNLM: 1. Physical Fitness. 2. Sports Medicine—methods. QT 255] . entrusting the National Academy of Sports Medicine (NASM) with your education. By following the techniques presented in NASM Essentials of Per- sonal Fitness Training Fourth Edition, you will