FIT 3

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TONYGENTILCORE.COM

GAGLIONESTRENGTH.COM

Today

Syllabus Successful personal training

First Let’s Talk About What Your Job is and What Your Job Isn’t

Help coach weight loss

Help people gain muscle

Help people get stronger

Empower people, work with them in building confidence

Coach healthy living

Help people look better naked

Get your minds out of the gutter, I’m not showing naked pictures

What we’re not

We’re not physical therapist- it’s awesome to know how the body works and you should but if your client exhibits serious pain a referral is your best choice. What we can do is address muscle imbalances and weaknesses but leave dealing with pain to the therapist

Not a nutritionist- we can coach on healthy eating but not to make meal plans especially when dealing with people with metabolic issues.

Let’s talk about you

Have goals Get comfortable feeling uncomfortable Asking why Filling in knowledge gaps Being a fitness professional

Goals

get comfortable being uncomfortable

I suck-------------------------------------I’m awesome Always remember nobody is good the first time

they do something. Don’t be nervous or over think and always ask questions.

If I saw myself training someone four years ago I’d probably kick myself in the face (past me that is)

Also try not to stay in the I’m awesome phase for too long- we all go through it but the sooner you realize you don’t know everything the better.

You can learn from everyone

Start Asking Why?You might just find out what you’ve been told

is incorrect

Words like everybody, never and always should set it off

Everybody should squat deep You should never do overhead pressingThat’s when you start asking why!?!?!?!?!?

Women Running into Trouble

http://articles.elitefts.com/training-articles/women-running-into-trouble/

citations

(1) Exercise training consisted of daily athletic activity such as rowing, running, and weight lifting.

In the responders fT3 concentration decreased (P<0.05) from baseline (BL) during an intense training period [(mean SEM) at 5 weeks by -28.2 (6.2)% and at 10 weeks by -24.9 (7.9)%], then returned towards BL levels (20 weeks compared to BL, P>0.05)

The hormone changes observed in the (-) responder rowers were not significantly (P>0.05) correlated with changes in body composition or hydration status during the study.

(2) Total body weight did not change at delta 48 or delta 80. Mean (+/- SE) lean weight in kg increased from 42.9 +/- 1.2 at baseline to 44.8 +/- 1.2 at delta 80 (P = 0.002). We have reported previously that at delta 48 the subjects had evidence of mild thyroidal impairment, which consisted of decreased T3 and rT3, and an exaggerated TSH response to TRH. With more prolonged training (delta 48 to delta 80) there were significant increases in T4, rT3, and unstimulated TSH, while the ratios of T4/rT3 and T3/rT3 and the TSH response to TRH decreased significantly. Some of the thyroidal changes that occurred between delta 48 and delta 80 are similar to those seen in other stressful non-thyroidal conditions.

(3) 17 freshmen (group 1) before and after six months of competition rowing; controls (group II) were 19 senior rowers, already participating in a training program for more than 2 years.

In group I body weight (BW; p < 0.01), lean body mass (LBM; p < 0.05), fat weight (FW; p < 0.05), body mass index (BMI; p < 0.01) and thyroid volume (TV; p = 0.08) all decreased; in group II body composition and thyroid volume did not change at all during the 6 months observation period. Whereas serum TSH and T3 did not change, free thyroxine (FT4) concentrations increased slightly in both groups (p < 0.01), presumably caused by the combination of exercise and insufficient energy intake.

(4) The estimated net energy deficit induced by training was 244 MJ and was associated with a 5-kg body weight loss that was almost entirely explained by body fat loss. Resting metabolic rate (RMR) was significantly decreased by 8% after training despite the preservation of fat-free mass (FFM)

These results suggest that when exercise training is associated with a substantial negative energy balance, energy expenditure and levels of related hormones are decreased

(5) The effect of endurance training on serum triiodothyronine kinetics in man:

This article was about women so reviews on men are moot

(8) The influence of exercise training intensity on thyroid activity at rest was studied in male Wistar rats

A decline in T3 plasma concentration, observed in rats trained with the lowest exercise intensities, cold be regarded as transitional effect in adaptation to chronic exercise.

Knowledge Gaps

We all have them. It’s not your fault if you didn’t know these answers.

But now that you recognize these knowledge gaps it’s on ______to learn and fill them.

Anatomy Matters

Name the four rotator cuff muscles, their main function, and which are external rotators. Tell me what a dysfunctional rotator cuff would look like in a client.

What are four functions of the biceps? What muscles are tight and what muscles

are weak for a person with a winging scapula?

Name two functions of the glute

READING

Anyone have any money on them? IT’S AN INVESTMENT So is time for that matter

Resources you want to use

Bloodandiron315.com

Yes all those nerdy publications matter as well

Pubmed.com Cortland library works great as well Strength of evidence podcast with Bret

Contreras and Jonathan Fass are awesome

Business and change psychology

How to win friends and influence people Switch- dan and chip heath Made to stick- dan and chip heath Crucial Conversations

FITNESS PROFESSIONALS

You all have the ability we’re here to give you the strategy

Write down your goals for your fitness career Get focused – don’t pick too many things

(the Power of Less) Decision vs Action- what will you do to get

there Pick something you love to do (in fitness vs

into fitness)* “fitness doesn’t need anymore people in fitness, it needs more people who are into fitness”- Martin Rooney

“Do whatever turns you into a pre-teen Justin Beiber fan”

Fitness professionals

What does it take to be one How you can make money when you

graduate, how to market yourself, how to sell personal training, how to interact with your future clients

Trial and error- you’ll find out what works and doesn’t work

You’re already pretty awesome…but don’t let it go to your head

You went to school for this Anyone can be a personal trainer. It takes

a weekend course and some money- don’t be these people.

Fitness professional/life coach vs personal trainer

Fitness professionals are constantly learning and honing their craft. Personal trainers pick up weights drink coffee and count reps.

So What Do I Have to do?“The easy part”

Get into School Start asking questions and START HAVING

QUESTIONS! Read, read, read Train for the part Take action- get certified and start

training

The not so easy part

Give up your time to learn: Internships, shadowing, observations – time is your most important commodity

Network Don’t be afraid if you don’t know “I don’t know”-smartest thing someone can say Talk to people who do what you want to do-

they usually respond positively Don’t be afraid to ask for help You are the average of the 5 people you hang

around the most.

ANATOMY GAME!

If you get it wrong you’re out If there is more than one function you

bring back one teammate for each additional answer

Rectus Abdominus

Flexion of the spine

Serratus Anterior (2)

Protraction of the scapula Upward rotation of the scapula

Pectoralis Minor (3)

Scapular protraction Scapular depression Scapular downward rotation

Pectoralis Major (4)

Flexion of the humerus Internal rotation of the humerus Adduction of the humerus Horizontal adduction of the humerus

Subscapularis

Internal rotation of the humerus

Latissimus Dorsi (3)

Shoulder extension Shoulder internal rotation Adduction of the humerus

Brachialis

Elbow flexion

Biceps Brachii (4)

Flexion of the humerus Flexion of the elbow Forearm supination Humeral head depressor (long head)

Rhomboideus (2)

Scapular adduction Downward rotation of the scapula

Levator Scapulae (5)

Extension of the neck Lateral flexion of the neck Rotation of the neck to the same side Elevation of the scapula Downward rotation of the scapula

Teres Minor

Shoulder external rotation

Triceps Brachii (3)

Extension of the elbow Extension of the humerus Adduction of the humerus

Infraspinatus

Shoulder external rotation

supraspinatus

Abduction of the humerus

Trapezius (3)

Extension of the neck Upward rotation of the scapula Retraction of the scapula

Iliacus (2)

Hip flexion Pelvic flexion when femur is stabilized

Psoas major (3)

Hip flexion Pelvic flexion when femur is stabilized External rotation of the femur

Tensor Fasciae Latae (4)

Hip flexion Hip abduction Hip internal rotation Knee flexion

Pectineus (2)

Hip adduction Hip flexion

Vastus Medialis

knee extension

Sartorius (5)

Hip flexion Hip abduction Hip external rotation Knee flexion Knee medial rotation

Piriformis

Hip external rotation

Soleus

Ankle plantarflexion

Glute Medius (4)

Hip abduction Hip internal rotation Hip extension Hip external rotation (WHAT!- posterior

fibers)

Biceps Femoris (3)

Hip extension External rotation Knee flexion

Gluteus Maximus (4)

Hip extension Hip external rotation Hip abduction (superior fibers) Hip adduction (inferior fibers)

Gastrocnemius (2)

Knee flexion Ankle plantarflexion