Within athletics, primary concerns are injury prevention and improved performance. Speed, agility, explosiveness, flexibility, balance, and kinesthetic awareness are integral components to becoming a successful athlete. All of these have little, if anything, to do with bodybuilding. However, many of us desire these attributes. The neat thing about it is that no matter who you are, you can gain some of these attributes through training.

Traditional forms of weight training applied by bodybuilders become more involved with producing specific hypertrophy. Regional hypertrophy, as it has been called, is possible when incorporating specific variations of an exercise. Although possibly an effective method to induce these particular gains, traditional bodybuilding programs often negate properties of muscular and structural joint balance. For example, many of us do biceps curls and then, work on the triceps. The reason most of us do this is because we see everyone else doing it and it’s what many bodybuilders do. But, why do we do them? The answer is that you must do both exercises to maintain elbow and shoulder joint integrity and help strengthen weak areas that stabilize these joints. If you apply this principle to all your training, you begin to see the importance of using a great variety of exercises, but more importantly, also a variety of methods.

A recent study exposed strength and range of motion imbalances of bodybuilders compared to non-bodybuilders. Results showed increased susceptibility to shoulder injuries, which means that there was lack of other training methods involved and also lack a strengthening supporting muscle groups. The latter is usually a lack of not using other methods. As an analogy, this would be similar to eating the same food every day. After awhile, you would develop deficiency problems with various nutrients and health would suffer. Maintaining healthy structures and preventing injuries should always be of primary concern whether you’re an athlete or a bodybuilder.

If you participate in sporting events you should take advantage of your time in the weight room to improve performance. This is especially true for those who play recreational sports such as soccer, football, and others on school and city league teams. It will require a blending of styles that can be very effective for recreationally inspired individuals.

Take Our Challenge – Test and Improve Your Flexibility!

Perform the following tests before and after our combined training approach. These will help give you other methods to test improvement.

Heel Elevated Overhead Squat, i.e., Snatch Squat: Place heels shoulder width and atop a 2×4 or weight plate, squat down until thighs are parallel while holding a long stick or broomstick directly overhead (grip stick about shoulder width), with arms completely extended. If your arms bend or are forced forward, you have tight muscles in the shoulder anterior.

Hip Flexors and IT-Band: Lie in a supine position with legs extended, completely pull one knee into your chest while leaving the other relaxed. If your extended leg comes off the ground, you have tight hip-flexor muscles. If the extended leg rotates outward, you have a tight IT-band.

Ankle Flexibility: Standing with feet together facing a wall, lean forward while keeping your heels in contact with the floor. Touch both your chin and chest to the wall. Attempt to see how far back from the wall you can get. A distance of less than 18-inches would be reason for concern.

Groin Flexibility: Lay on your back in a supine position with legs extended. Cross one leg over the other so that the ankle touches the opposite quad just above the knee. Desired flexibility will allow the upper leg to rest parallel to the floor.

Standing Broad Jump: From a standing position on two feet, jump the furthest distance possible. Measure the distance from your heels to the starting line.

Training for Muscle Development and Muscular Control

For each movement you perform, there is what is termed a motor unit that is responsible for that movement. At the heart of movement is the motor unit. Each motor unit consists of a motor neuron and the muscle fibers that it innervates, i.e., activates. When excited, the entire motor unit contracts. It is a combination of numerous motor units that differentiates contraction intensities.

There are two basic types of muscular fibers, fast and slow twitch. Slow-twitch fibers contract more slowly but have a greater potential for prolonged energy production like in a marathon race. Thus, you might say that these slow-twitch muscle fibers are metabolically programmed for aerobic performance. Fast-twitch fibers are the opposite. These contract much faster and are metabolically programmed for short bursts of anaerobic activities. An example would be a quick sprint or an Olympic strength lift.

To become more athletic, you must work both muscle types. Confining training to one method or the other will not give you the best long-term training results. Also, sprinting and similar fast-twitch activities help stave off loss of vigor with aging.

The Combined Training Approach

A combined training approach is one in which both high force (slow speed) and high speed (high power) applications are used simultaneously to improve a variety of physical parameters, especially flexibility and athleticism. Please remember that the words high here do not mean that you need to be able to perform a 300-pound squat. Use the principles set forth and work at your own pace.

High force training typically uses resistance over 80% of the 1RM (see our Tools Section to calculate this for yourself). Generally, this type of training results in the greatest maximum strength gain. In comparison, high force contractions are also necessary to fully recruit fast twitch muscle fibers and training increases this potential. Good examples of exercises that do this are squats and a power cleans.

Let’s look at what happens with each kind of training. Training with high force parameters typically means that the greater the force requirement, the slower the movement potential. Continually training with high intensities limits flexibility. One reason many bodybuilders are not very flexible.

Excessive high intensity training has also been shown to impair performance of multiple training requirements. The overuse of high force training can result in reduced sprint performance, jump performance, and agility. Over the long term, maximal strength can also be reduced in response to similar training methods, even without the presence of muscular damage.

Combining high force training with high power training gives the capability to train a broader range of muscular groups, develop greater functionality of the muscles, and create a better synergy between muscle-fiber types. Doing this is crucial to the development of athletic prowess and developing greater flexibility and agility. This also means that you can use lighter weight loads to gain better results. Lighter resistance intensities can enable greater power outputs to be achieved. Performing movements at higher velocities can also allow for greater capabilities during other high power movements. The result is a greater coordination of muscle recruitment and activation leading to improved performance. Since most sports rely greatly upon explosive recruitment of fast-twitch fibers, training these pathways are of special concern.

Using Speed-Strength training movements is an extremely effective method to train for explosive power, increase flexibility, improve agility, strengthen the overall body, and recruit maximum muscle involvement. These activities allow for greater adaptation of reflex motions while moving at very high rates of speed. What happens when we compare weightlifters to power lifters and bodybuilders? The latter two have greater power outputs and vertical jumps.

In regards to all “Snatch” and “Clean” movements, it is more important to train the second pull. This is from the knee area and upward. The second pull requires the greatest force outputs during these lifts. If you are unfamiliar with Speed-Strength lifts, refer to our Exercise Demos.

The Program

Any exercise program, even one for advanced participants, should generally evolve from one of low intensity and higher volume to that of high intensity and lower volume. A periodized training approach can enable greater gains to be reached while reducing the chances of overtraining.

You must gradually increase intensity and volume with some eventual maintenance of volume being reached, i.e., a standard amount of total weight used in your workout that would be typical of every workout until you modify your program. Typically, during the first three weeks, your body becomes accustomed to the exercises and adjusts for the intensity. After this initial period is when you would notice or anticipate improvements being accomplished. If you’re brand new to these types of exercises, try all the lifts with dumbbells first for several weeks or even months before using an Olympic bar.

A Typical Workout

Warm-up: Perform a general and specific warm-up for approximately 15 minutes prior to starting each workout. Examples are 3 sets and 6 repetitions each of step ups (lower body), hyper extensions (mid section), and front raises (upper body).

Snatch Squat: Using a very wide grip, extend the bar directly overhead. While keeping the arms extended and the bar directly over the ears, perform the traditional squat movement. You must use very light weight here to begin. Or, use a long stick and perform this movement as a warm up.

Front Squat: Use the traditional clean grip in this exercise to make learning and performing other speed-strength lift easier and more efficient. Try 5 sets of 6-8 reps as a start with a light to moderate weight or about 70-80% of what you would do at this level with a squat.

Snatch Pulls or Clean Pulls: Choose one of these exercises and perform 5 sets of 5 reps and focus on using the hips for power while keeping a straight and firm back.

Clean or Snatch High Pulls: Using the specified grip, perform the explosive movement lifting the bar to approximately chin height. Begin the movement from the weights resting position on the floor.

Incline or Flat Bench: Perform an incline or flat bench press exercise on a typical workout day. You can easily change flat bench to incline bench and follow the same pattern of progression. Try 5 sets of 8-10 reps.

In lieu of the above two exercises, try this one. Keep the bar in a parallel neutral position while keeping the elbows fairly close to the body while performing this lift.

Other Exercises: Add some shoulder, arm, and back exercises to your program for variety and tying in weak point areas that will help decrease chances of injury over the long term. These could be curls, triceps presses, rows, seated presses, raises, and so forth. Mix it up each workout day for best results.

Adjusting Your 1RM – If you can perform 4 reps more on the maximal set as was performed on the set prior with the same intensity, raise the maximum next week 5-15 pounds.

See our Workout Section and Tools Section to help you in adjusting your goal training weight and for sample workouts, especially the strength and professional sample workouts.

Question: I have a trainer certification but would like to learn more about muscle groups. What muscles are primarily worked with a triceps pushdown?

Answer: The major muscle groups worked with this exercise include the triceps brachii lateral, long, and medial head and the anconeus. Sub groups include the extensor carpi muscle in the forearms, parts of the deltoids, pecs, biceps, and crachialis.

Question: What are the major foot positions while performing squats?

Answer: The major position of the feet, all with feet parallel to each other are with the feet wide, each about 4 inches past each shoulder; a position where the feet are about shoulder width apart, i.e., bring each foot in about 4 inches from the previous description (this is the most common position for performing squats); and feet close together, about 4 inches apart (this position requires more balance so, user lighter weight loads at first).

Question: What is the difference in muscle groups worked depending on width of feet in a squat?

Answer: The wide stance will work the vastus lateralis, gracilis, adductor magnus, and gluteus maximus muscles more. With the shoulder width stance, the muscles worked the most are the front quads or quadriceps femoris with some work on the adductors. The very close stance will really blast all the quadriceps muscles. To determine how they work, perform, with a light weight, multiple reps with your feet positioned in each stance. You’ll soon feel the results from each stance change.

Question: I have a trainer certification but would like to learn more about muscle groups. What muscles are primarily worked with a triceps pushdown?

Answer: The major muscle groups worked with this exercise include, the triceps brachii lateral, long, and medial head and the anconeus. Sub groups include the extensor carpi muscle in the forearms, parts of the deltoids, pecs, biceps, and crachialis.

Question: What are the major foot positions while performing squats?

Answer: The major position of the feet, all with feet parallel to each other are with the feet wide, each about 4 inches past each shoulder; a position where the feet are about shoulder width apart, i.e., bring each foot in about 4 inches from the previous description (this is the most common position for performing squats); and feet close together, about 4 inches apart (this position requires more balance so, user lighter weight loads at first).

Question: What is the difference in muscle groups worked depending on width of feet in a squat?

Answer: The wide stance will work the vastus lateralis, gracilis, adductor magnus, and gluteus maximus muscles more. With the shoulder width stance, the muscles worked the most are the front quads or quadriceps femoris with some work on the adductors. The very close stance will really blast all the quadriceps muscles. To determine how they work, perform, with a light weight, multiple reps with your feet positioned in each stance. You’ll soon feel the results from each stance change.

The basic job of being a personal trainer is to exhort, teach and help people to exercise correctly. In this regard you have the responsibility to educate, motivate, plan and coach your client to help them get the best from their workouts and exercise programs. Whether you design the program or someone else, it is essential that you perform you duties in a professional manner. And not only do you have the above responsibilities to your client, you must also be charged with constantly educating and motivating yourself so the client can have the best there is to offer.

As a rule of thumb, a personal trainer usually has hourly sessions during which clients are helped with their workouts, whether using weights, machines or performing aerobics, walking or flexibility training. During the workout, trainers should monitor and record each client’s progress using methods such as body fat testing, resistance loading, and heart rate levels. This will empower you to give advice about lifestyle changes and more general information about health and nutrition.

Typical job prospects as a trainer range from working in health clubs for chains such as 24-Hour Fitness and others, to corporate clients, spas, resorts, cruise ships, and individuals to name a few. Corporate fitness and well being is a large part of the fitness training industry and many trainers work for corporate firms providing workplace health and wellness programs.

Perhaps the most appealing job as a trainer is to set up your own business as a personal fitness trainer. MyHealthandFitness will be offering you valuable advice in these areas with future articles.

Let’s look at a typical position description and the general responsibilities for a professional trainer:

JOB TITLE: PERSONALTRAINER

REPORTING TO: GENERAL MANAGER

PURPOSE: To provide a comprehensive one-on-one educational fitness program for members to assist them in achieving individual fitness goals.

JOB DESCRIPTION AND RESPONSIBILITIES:

As a personal trainer with XYZ health, it is your responsibility to provide a comprehensive one-on-one educational fitness program that promotes health and fitness through realistic goal setting and education. You will strive to produce independent fitness practitioners by providing each with in-depth information on equipment usage, lifestyle management, fitness concepts, general health, nutrition, and ultimately, how to design their own personal fitness program.

ACADEMIC REQUIREMENTS:

All trainers must possess valid certification in a personal training program from a recognized provider or at least a bachelor’s degree in a sport, exercise physiology, or fitness-related field. Trainers without either of these requirements must acquire a certification within six months of hire date. Dependent upon experience, some candidates may also need to successfully complete a practical exam. It would be wise to already have this certification before applying for such jobs since there are so many who already do have these requirements.

DUTIES & RESPONSIBILITIES:

• Each trainer is responsible for tracking client paperwork.
• Attend all in-service training meetings/seminars/courses.
• Accurately record client training sessions for payment purposes.
• Communicate client program progress and/or problems with the appropriate manager.
• Take pride in each and every client, assisting him or her in every way possible.
• Conduct personal training sessions within the policies and guidelines established by XYZ health.
• Be punctual and conduct yourself in a professional manner.
• Successfully complete and update CPR and first aid training.
• Maintain personal training certification through continuing education.
• Maintain personal training insurance.
• Always go the extra mile. Think about what your client wants and give them basic information in the form of articles and other materials to keep them informed, motivated, and knowing that you care about their well being and progress

PERIODIC DUTIES

1. Review risk management and emergency procedures established by XYZ health.
2. Participate in supervisory training sessions and seminars.
3. Represent the XYZ program on an as needed basis.

Perform other duties as assigned by managerial staff as needed.

As you can see, the role of a personal trainer is considerably more than watching a client exercise. You must be ever vigilant to ensure proper technique, always being the coach, maintain a positive attitude, and a host of other factors.

Do you have what it takes?

Personal trainers must have a multitude of skills. You should be analytical, self motivated, patient, nurturing, persistent, organized, an effective motivator and most importantly a good listener.

You must enjoy working with different kinds of people. While it’s not required to look like a body builder to be a trainer, you should be the example in leading a healthy lifestyle to be a good role model for your clients. If you think you want to go this route or if you are already here read the following:

Choose a Certification – There are many choices of association for getting certified. If you already have an employment location in mind, call and ask them what certifications they require. If you don’t know where you’ll work, take some time to research the web sites of major organizations to find out, how much the certification costs, what the pre-requisites are, if they offer a workshop/exam in your area or a home study program. The most popular certification organizations are: ACE, ACSM, NCSF, NFPT, and ISSA

Obtaining Employment – You should use every resource at your disposal to seek the employment you desire. Examples include networking with friends, clubs and other trainers and using your local phone book. Phone some fitness and health clubs in your area and ask them if they employ personal trainers, what they charge, the typical type of training given and so forth. Ask about availability of jobs and the procedure for filling out an application. Use the Internet, newspapers, fitness magazines and other resources.

Setting Up Your Own Business – If you have never done this please do your homework. It’s not easy and requires lots of research and study. For example setting up your home business requires: choosing a business entity (i.e., sole proprietorship, partnership, etc.), choosing a business name, registering your company, getting liability insurance, setting up your gym (if you’re training from your own home), targeting potential clients, marketing and many other skills. You may wish to go to your local library and read topics about setting up your own business. These can be a big help.

Market Yourself – Once you get things going it’s time to get your name out to the public. This means placing ads, making flyers, developing newsletters, business cards, creating an informational web site or giving seminars to bring in the business. As with any business venture you’ll need to spend a lot of time at your local copy center or have access to a computer, printer, word processing software, papers, pens and other office supplies. You must be prepared to present or discuss your qualifications anywhere you can. As a rule of thumb the more professional you wish to be the greater will be the price you pay. Offering free consultations and seminars is a great way to get people in the door.

Improve Your Skills and Education – Continue your education. If you want to keep your certification and be a great trainer you’ll have to continue to educate yourself. Always seek out and separate fact from hype, you owe it to your client. Don’t believe everything you read because many times it may not be totally accurate. Most organizations require a certain number of hours to complete during a 1- or 2-year period. There are some companies whose sole job is to offer you continuing education courses. These include Body Basics, Desert Southwest Fitness and others.

Become Indispensable to Your Clients – Being successful at this or any job requires work, talent, skill and experience. Obtaining a certification is no guarantee that you’ll either get clients or more importantly be able to keep those clients. To improve upon your skills, consider joining national organizations and attending personal trainer summits, workshops and seminars. Always network with others in the industry so you can know what’s new and to exchange ideas. Find out what others are doing to keep their clients interested in exercise.

Other Options – You don’t have to work in a gym or even work for yourself. Personal trainers work in all kinds of different areas such as corporate fitness, cruises, resorts, spas, online training and more.

Becoming a Professional Trainer – Dr. Tindall feels that you don’t progress from personal to professional status until you have had at least 7-10 years experience in the training profession. Only experience can teach you what books and classes cannot. Being a professional trainer means you have mastered the art and science of training and greater expertise than simply teaching or educating a client about a particular piece of equipment or exercise. It means you can discuss at any level details about nutrition, physiology, the effects of weight load on joints, stability training, all muscle groups, muscle types and what makes each perform and a host of other factors. It means you are as comfortable training a professional bodybuilder as you would be a professional speed athlete and that you know the purpose of every lifting and training technique to get the best performance from each individual.

Ask yourself, “Can I train a bodybuilder, a field and track athlete, a football player and a martial artist equally well for his or her chosen event?” If your answer is no, you are still a personal trainer and you should keep reading this site and pursuing your studies, education, and experience. So, once you’re an established personal trainer there are even more opportunities available to you. You can consider consulting, fitness writing, athletic coaching (with the proper education), group fitness instruction or even opening your own gym. Whatever you choose, you’ll find that being a professional trainer provides everything you love in a job. It gives you flexibility with your schedule, the ability to help others reach their goals, and the satisfaction that you get when you help others achieve what they didn’t know they could. Are you ready for that?

You are taking an important first step on the path to physical fitness. The next step is to decide that you are going to be physically fit.

The decision to carry out a physical fitness program requires a lifelong commitment of both time and effort. You must make it a lifestyle! There are no quick remedies or magic fat burning pills that will give you a great body, make you physically fit, or reduce your body size through fat loss. Exercise must become one of those things that you do without question, like breathing, eating or brushing your teeth.

Unless you are convinced about the benefits of fitness and the risks of not being fit, you will not succeed with your goal. We encourage you to read all the Q & A sections on the MyHealthandFitness web site, especially those on Diet & Nutrition and Health & Wellness. Use this information to peak your interest and begin a fitness program today.

Patience is essential. Dr. Tindall stresses the two most important factors on your way to a healthier body and lifestyle: 1) Get started on a fitness program as soon as you can; 2) Gradually increase your workout intensity as your body becomes accustomed to the exercises. Don’t try to do too much too soon and don’t quit before you have a chance to experience the rewards of improved fitness. You must Drive for It, Intensify It, and Desire It! You will not regain in a few days or weeks what you have lost through years of inactivity or a sedentary lifestyle, but you can become revitalized, vigorous, and add years to your life if you are persistent. And, you can fight the aging process through becoming more fit. The prize is worth the price.

Following, you will find the basic information you need to begin and maintain a personal physical fitness and exercise program. These guidelines are intended for the average healthy adult. It tells you what your goals should be and how often, how long, and how hard you must exercise to achieve them. It also includes information that will make your workouts easier, safer and more satisfying. For information on specific or related issues for children, seniors, or women, see those sections under our Fitness section in the left side menu. Only you can do this, no one else can do it for you. This is your own walk and journey through life; make it an exciting one because you don’t get a round-trip ticket. So, make no excuses, just get started and enjoy the rewards of being fit.

CHECK YOUR HEALTH If you’re under 35 and in good health, you don’t usually need to see a doctor before beginning an exercise program. However, it is always recommended, just in case and we at MyHealthandFitness urge you to see your doctor before you begin any exercise program. If you are over 35 and have been inactive for several years, you must consult your physician. Other conditions that indicate a need for medical check-up are high blood pressure, heart trouble, family history of early stroke or heart attack, dizzy spells, extreme breathlessness after mild exertion, arthritis or other bone problems, severe muscular, ligament or tendon problems, other known or suspected disease(s), and if you are relocating from sea level or low altitude to a high altitude geographic region. Generally, vigorous exercise involves minimal health risks for persons in good health or those following a doctor’s advice. Far greater risks are present from habitual inactivity and obesity. These individuals must begin slowly and gradually increase exercise duration and intensity.

DEFINING FITNESS

Physical fitness enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. Specifically, it is: “The ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands. It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well-being.”

Physical fitness involves the performance of the heart and lungs, and the muscles of the body. Because what we do with our bodies also affects what we can do with our minds, fitness influences mental alertness and emotional stability to a certain degree.

As you undertake your fitness program, it’s important to remember that fitness is an individual quality that varies from person to person. Fitness is influenced by age, gender, heredity, personal habits, exercise, and eating practices. You cannot alter the first three factors but, it is within your ability and control to change and improve the others where needed.

KNOWING THE BASICS

Physical fitness has four major components, or “parts” for which there is widespread agreement.

Cardiovascular Endurance: The ability to deliver oxygen and nutrients to body tissues over sustained periods of time. Jogging and swimming are among the common methods used for measuring this component. You can also ski, bike, and perform other activities to do this.

Muscular Strength: The ability of a muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various weight-lifting exercises such as bench presses, arm curls, and others.

Muscular Endurance: The ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object. Push-ups are often used to test endurance of arm and shoulder muscles.

Flexibility: The ability to bend joints and flex muscles through their full range of motion. The sit-and-reach test is a good measure of flexibility for the lower back and hamstrings (backs of the thighs). As we age, our flexibility decreases unless we counteract it by performing stretching and other physical activities.

Body Composition is also often considered a component of fitness, but not one of the major four. It refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissue, and organs) and fat mass. An optimal ratio of fat to lean mass is an indication of fitness, and the right types of exercise will help decrease body fat and increase and/or maintain muscle mass.

A WORKOUT SCHEDULE & PROGRAM

How often, how long, and how hard you exercise, i.e., frequency, duration, and intensity, and what kinds of exercises you do are determined by what you are trying to accomplish, i.e., set specific goals. Your goals, your present fitness level, age, health, skills, interest and convenience are among the factors you will need to consider. For example, an athlete training for professional competition would follow a different program than a person whose goals are good health and the ability to meet work and recreational needs.

An exercise program should include something from each of the four basic fitness components described previously. Each workout should begin with a warm-up and end with a warm-down (cool-down). As a general rule, space workouts throughout the week and avoid consecutive days of hard exercise. However, this will vary for professional level athletes and other who work out more intensely. Following are the amounts of activity necessary for the average, healthy person to maintain a minimum level of overall fitness. Included are some of the popular exercises for each category. If you do not have a program, see our Workout Section and look at some of our sample workout programs that include a variety of activities.

WARMUP: 5-10 minutes of exercises such as a stationary bike, walking, slow jogging, sit ups, arm or trunk rotations. Low intensity movements that stimulate movements to be used in the exercises can also be included in the warm-up.

MUSCULAR STRENGTH: A minimum of two, 20-minute sessions per week that include exercises for all the major muscle groups. Lifting weights, i.e., resistance training is the most effective way to increase strength. This can be accomplished by use of free weights or machines.

MUSCULAR ENDURANCE: At least three, 30-minute sessions each week that include exercises such as calisthenics, pushups, sit ups, pull ups, and weight training for all major muscle groups.

CARDIORESPIRATORY ENDURANCE: At least three, 20-minute sessions of continuous aerobic (activity requiring oxygen) exercise each week. Popular aerobic conditioning exercises include brisk walking, jogging, swimming, cycling, jumping-rope, rowing, cross-country skiing, and continuous action games like basketball, racquetball, and handball.

FLEXIBILITY: 10-12 minutes of daily stretching exercises performed slowly without using a bouncing motion. This can be included after a warm-up or during a warm-down.

WARM-DOWN: a minimum of 5-10 minutes of slow walking or biking or other low-level exercise combined with stretching. Also, be sure to include a body-core exercise.

USE CORRECT PRINCIPLES

The keys to selecting the right kinds of exercises for developing and maintaining each of the basic components of fitness are found in these principles:

Specificity: Choose the right kind of activities to affect each physical fitness component. Strength training results in specific strength changes. Train for the specific activity you’re interested in. For example, optimal athletic performance is best achieved when the muscles involved are trained for the movements required as in sprinting, speed-strength training, ballistics, and plyometrics. Training like a marathon runner will not make you a good strength or speed athlete.

Overload: Work hard enough, at levels that are vigorous and long enough to overload your body above its resting level, to bring about improvement. As a general rule of thumb, develop and maintain a light to moderate sweat throughout the duration of the workout. An easy method is to stay within 70-90% of your maximal heart rate based on individual age while working out. See our Tools Section to calculate yours.

Regularity: You cannot store physical fitness. As with the basics of nutrition that you do on a daily basis, at least three balanced workouts per week are necessary to maintain a desirable level of fitness. These should last at least 60 minutes each as a minimum. Ideally, about five hours per week would be a good target. Over a six day period, this would be 50 minutes per day.

Progression: Increase intensity, frequency and/or duration of activity over time in order to improve. Setting and striving for goals will be your basis for progression.

Some activities can be used to fulfill more than one of the basic exercise requirements. For example, in addition to increasing cardiovascular endurance, running builds muscular endurance in the legs, and swimming develops the arm, shoulder and chest muscles. By selecting the proper activities, it is possible to fit parts of a muscular endurance workout into a cardiovascular workout. This will be more efficient cardiovascularly and save time.

MEASURING YOUR HEART RATE

Heart rate is widely accepted as a good method for measuring intensity during running, swimming, cycling and other physical activities. Exercise that doesn’t raise your heart rate to a certain level and keep it there for 20 minutes will not significantly contribute to cardiovascular fitness.

The heart rate you should maintain is called your Target Heart Rate. There are several ways of calculating this number. One of the simplest is: Maximum Heart Rate (220 – age) X 70%. For example, the target heart rate for a 40 year-old would be 126, i.e., [(220 40) x .70 = 126]. Or, See our Tools Section that will automatically calculate your MHR.

WEIGHT CONTROL

The key to weight control is keeping energy intake (food) and energy output (physical activity) in balance, i.e., calories consumed should equal calories expended. When you consume only as many calories as your body needs, your weight will usually remain constant. If you ingest more calories than your body needs, you will put on excess weight and likely, fat. If you expend more energy than you take in you will burn excess fat.

Exercise plays an important role in weight control by increasing energy output thus, calling on stored calories for extra fuel. Recent studies show that not only does exercise increase metabolism during a workout, it also causes your metabolism to stay increased for a period of time, up to 6 hours, after exercising, allowing you to burn more calories.

How much exercise is needed to make a difference in your weight depends on the amount and type of activity, and on how much you eat. Aerobic and anaerobic exercises burn body fat. For example, to lose a pound of weight one would need to burn about 4100 calories. About 3500 of these would be from fat and 600 from protein, which is typically cannibalized in the process. At an average jogging pace, it would require 9 hours to burn this number of calories. This would be equivalent to jogging about 30 to 40 miles depending on the size of the individual. You would not do it all at once, but over time thus, one can see that long-term goals are more important. By consuming 100 calories per day more than the body needs, a weight gain of 10 pounds could occur during a one year period. Likewise, eating 100 calories less than one needs would result in a weight loss of about 10 pounds per year.

Weight can be taken off and kept off by doing 30 minutes of moderate exercise each day if you do not eat excessively. A combination of exercise and diet offers the most flexible and effective approach to weight control.

Since muscle tissue weighs more than fat tissue, and exercise develops muscle to a certain degree, it is normal for those who first begin an exercise program to actually increase in body weight. This increase in weight is due to an increase in muscle density caused by the workout, i.e., muscle weighs more than fat. Well muscled individuals, with relatively little body fat, invariably are “overweight” according to standard weight charts. If you are performing a regular program of strength training, your muscles will increase in weight, and normally your overall weight will increase as well for the first few weeks of training. Body composition is a better indicator of one’s condition than body weight.

Lack of physical activity causes muscles to decline through atrophy, i.e., to shrink, and if food intake is not decreased, added body weight is almost always fat. Once-active people, who continue to eat as they always have after settling into sedentary lifestyles, tend to suffer from “creeping obesity” caused by somatopause or slowing of the metabolism and lack of energy and also sarcopenia, which is actual loss of muscle with age. Thus, people in this condition just get fatter or in politically correct terminology, they become “anorexically challenged.”

WHEN TO EXERCISE

Just prior to or after work are popular times for exercise. However, this does not mean that they the best times. A late afternoon or early evening workout provides a welcome change of pace at the end of the work day and can help alleviate stress. Early morning workouts can invigorate one and get their mind and metabolism up for the day at work so they are more alert and energetic.

Factors to consider in developing a workout schedule are personal preference, job and family responsibilities, availability of exercise facilities and weather. It’s important to schedule workouts for a time when there is little chance that they will be canceled or interrupted because of other demands.

Avoid strenuous exercise during extreme hot weather, or within two hours after eating. Heat and/or digestion both make heavy demands on the circulatory system, and in combination with exercise can be overtaxing.

CLOTHING

Exercise clothing should be loose-fitting to permit freedom of movement, and should make the wearer feel comfortable and self-assured.

As a general rule, you should wear lighter clothes than temperatures might indicate. Exercise generates great amounts of body heat. Light-colored clothing that reflects the sun’s rays is cooler in the summer, and dark clothes are warmer in winter. When the weather is very cold, it’s better to wear several layers of light clothing than one or two heavy layers. The extra layers help trap heat, and it’s easy to shed one of them if you become too warm.

In cold weather, and in hot, sunny weather, it’s a good idea to wear a cap or hat of some sort. Wool watch or ski caps are recommended for winter wear, and some form of hat that provides shade and can be soaked in water is great for summer.

Rubberized or plastic clothing should not be worn as they cannot “breathe” and thus, interfere with the evaporation of perspiration, which can cause body temperature to rise to dangerous levels.

DIET (A Nutritional Plan) AND EXERCISE: THE BEST COMBINATION

Eat a nutritionally balanced diet that has variety and exercise regularly. It’s simple, if you burn more calories than you eat, you lose weight. If you eat more calories than you burn, you gain weight. The average person in the U.S. eats 4000 calories per day when they should probably eat only about one-half that amount. The fact is, food is just too readily available in the forms of snacks and fast food, making it easy to over indulge. You must have will power and resist the temptation to constantly snack or overeat.

Adhere to the resting energy expenditure (REE) (see our Tools Section to calculate yours). This is the number of calories needed to maintain current body weight without exercising. To obtain an average, multiply your body weight by 10 and add 200 calories. For example, a person weighs 100 pounds so, 100 x 10 + 200 = 1200 calories that would be needed to maintain the current body weight at 100 pounds without any exercise added to their daily routine. If the person begins an exercise program, on days that exercises are done, the amount of calories expended in the exercise would have to be added.

For example, Jennifer jogs for an hour and burns about 400 calories. Because she needs 1200 calories in the resting state, i.e., her REE, she also needs to add the 400 calories she used in exercise. Thus, for this exercise day, she would need 1600 calories to maintain her current weight of 100 pounds. In the following chart are the numbers of calories burned for each hour of the listed activity, based on about 150 pound person. See our Burning Fat section for a more complete listing of different activities and calories burned. These are some of the most common activities. Calories burned vary in proportion to body weight thus, these figures are averages.

Activity & Calories Expended per Hour

• Bicycling 6 mph 204
• Bicycling 12 mph 410
• Jogging 5.5 mph 450
• Jogging 7 mph 610
• Jumping rope 750
• Running in place 550
• Running 10 mph 810
• Skiing (cross-country) 700
• Swimming 25 yds/min 290
• Swimming 50 yds/min 500
• Tennis (singles) 400
• Walking 2 mph 210
• Walking 4 mph 320
• Weight lifting 720
• Speed-Strength 900

Before making any major dietary changes, you should check with your doctor. Dietary changes you can make on your own include, avoiding sweets and salty foods and cutting down on fat in your diet, especially saturated fat and also eating more fruits and vegetables. For more information, please explore the Burning Fat Section

DON’T MAKE OR USE EXCUSES You can make a long list of excuses for why you’re not more active. You’re too young, you’re too old, you’re too busy, you’re too tired, you’re in good shape for your age, or you’re too something. Unless you have a medical problem or are recovering from an injury, these are just excuses, flimsy ones at best. No matter what your age or fitness status, there are exercises that can work well for you. The next time you think about getting fit, don’t ask “Who has time?” or make an excuse, instead, ask yourself, “Who doesn’t want to feel better, live longer, and enjoy life more?”

Here are a few questions we have answered many times for people getting started.

Question: How can I get going and keep going on an exercise program? Do you have some tips for me?

Answer: Consistency: The U. S. surgeon general recommends physical activity “most” days of the week. Dr. Tindall recommends 5-6 days per week for 45-60 minutes per day.
Duration: Begin with about a 10 minute session each day for the first week. Try to lengthen the session about 5 minutes per week as you progress, i.e., 10 minutes first week, 15 minutes second week (hold two weeks here), 20 minutes fourth week, and so on. Over the course of 2-4 months gradually increase to your goal time per session.

Intensity: Generally, exercise at a level that you consider, “somewhat hard.” You should be perspiring and breathing a bit heavily, but still be able to carry on a conversation. Typically, this is about 70-75% of your maximum heart rate. Please calculate it by going to our free calculator in the “Tools” section.

Involve Friends, Family, or Co-Workers Letting them know what you’re doing keeps you accountable. For example tell your friend or spouse that you won’t be getting home until 7:00 pm because you’re going to exercise after work…

Track your progress Recording your program in an exercise log not only keeps you honest but also lets you see how you improve over time. Visit our “Training Log” section.

Question: How much water should I drink each day? Also, what are some other things I should look for when training?

Answer: You should explore our web site thoroughly, but Ill list a few things you should look for below. Please explore the “Health & Wellness, Diet & Nutrition, Training Nook, Fitness Issues” and other sections of our site after you have read these.
Fluids: On average, you should drink about 64 ounces of water each day. Active people should drink even more.

Overtraining: A common problem for all. Signs that you are overdoing it include fatigue, difficulty sleeping, frequent colds, and injuries. The best preventive steps are to lessen training duration and reduce workout frequency for a few weeks. If symptoms disappear, slowly work back into your training cycle.
R.I.C.E.: At the first sign of injury, apply the RICE rule: Rest, Ice, Compress and Elevate. The sooner you do it the sooner you will recover. Please see the “Doctors Corner and Injuries” sections.
Sleep: Make sure you get enough sleep. On average, adults need eight hours of sleep a night. If you start having trouble sleeping, it may be a sign of overtraining.

Target Heart Rate: Your target heart rate equals 50% to 80% of your maximal heart rate (220 minus your age). Please see our “Tools” section to calculate your target heart rate.

Abdominals: Six-pack abs may be a fashion statement in most gyms, but strong abs also enhance posture, support the back and help you perform better in any sport. Do abdominal work at least every other day. As with your other exercises, use a variety of ab exercises as well.

Equipment: Try a new piece of equipment at the gym such as the versa climber (a real tough workout), elliptical trainers, stair climber, recumbent bike or treadmill.

Flexibility: Regular stretching helps keep muscles long and supple. Improve flexibility through basic stretches (do it gently and don’t bounce). This is particularly as you grow older.
Group classes: For those who always work out alone, try group exercise. You may find new motivation, learn new skills, or meet new workout partners.

Hills: Climb hills to burn more calories and improve cardiovascular strength instead of the same old cardio routine.

Interval training: Add short bursts of speed to any aerobic workout. For example, if you stationary bike, try 10 seconds as fast as you can go then, slow speed to moderate. Repeat this for 10-20 reps, i.e., it will consume 10-20 minutes. It’ll tax you and improve your cardiovascular endurance.

Sprints: Try a tough sprint workout to get the heart going and increase vitality and virility, especially as you age.

Question: I was very sore after not having exercised for awhile. Now, I don’t feel like doing it anymore. What should I do?

Answer: This is probably the main reason why people quit working out after just starting. It is also the reason many avoid starting an exercise program because we find that after our first workout we are sore and achy. This specific reason often keeps people from making fitness a habit, i.e., part of our daily routine.

What many forget is that the “warm up” and “warm down” portions of our work out are essential. You can sometimes skip the warm down, but never, ever, skip the warm up. Warming up get your muscles ready to work. It starts the blood flowing and the heart pumping so that you can exercise thoroughly without pulling anything or depriving your muscles of oxygen. The warm up should include stretching all your muscles, flexing and deep breathing.

When you next perform your exercises, don’t overdo the first day. Take it easy, use light weights and only about three sets of up to only 8-12 repetitions per set. You must gradually build to a full workout. This will help not only avoid injury, but will also reduce initial soreness after a long hiatus from fitness. After your workout, warm down. This can involve slower exercise and stretching. The stretching will get your muscles back to their resting length, the flexing will ease your stretched ligaments and the breathing will slow your heart rate back down and keep the oxygen flowing. Attempt to maintain a light sweat during your workout and be persistent so you can make fitness a lifestyle for yourself.

This is the basic outline for getting started. Let MyHealthandFitness help you on your quest for a healthy, fit body and lifestyle. It will absolutely change your life! Try a sample menu by visiting our Diet Plans section and a sample workout by visiting our Workout Section. You’ll be glad you did.

Carla Sanchez, former IFBB Fitness Pro and James Tindall, Ph.D. have trained some of the finest athletes on the planet. Even with the very specific goals most of them have, it’s not always a bed of roses to keep them going. If it’s difficult for those whose goals are very specific, how much more difficult is it for the novice? If you’ve ever felt like just quitting, read our tips below. They are not all inclusive, but encompass the major points. So, let the good times roll and keep your workout turbo charged.

Be Specific about your program. You must set specific goals if you hope to achieve your desires. If you’ve been using the same old routine, obtain a new, more difficult workout that will push you. And, if you’re not already doing so, try a periodized workout. They are very challenging.

Emphasize the positive: Don’t say to yourself, “I can’t.” Tell yourself, “I can and I want to be physically fit.” A positive mind-set makes all the difference. If you’re part of a team, buoy each other with positive comments. Like a rotten apple in the barrel that can contaminate all the others, one person with a negative attitude can cause a downward fitness spiral for him or herself and all others on a team or those associated with.

Be realistic: Work out at a level that you can perform, not easy, but not so hard that you can’t accomplish your exercises in a given period. If you find your program too difficult, do as much as you can in a specific time period and try to increase your intensity each workout until you can perform all you are given to perform or all that you are trying to accomplish.
Think long term: You must be both patient and persistent. If you’re trying to get a specific look or attempting to attain a specific fitness level or skill, it will not likely happen in a few weeks or even months. Pick a fitness hero and find out about them. How long has he or she been involved in fitness, bodybuilding, or sport? You’ll likely find they have been at it for awhile. There are no short cuts, only hard work and dedicated effort. If you desire to be fit and muscular, it will not happen overnight. Is not the joy in the journey rather than the destination?

Reward yourself: Whether you’re an amateur or training for that elusive Mr. or Ms. Olympia, you must treat yourself occasionally. As you continue to train hard and are persistent, you should feel free to treat yourself. The treat can be in the form of a specific food or time off. Sometimes when we become too rigid, each step we don’t accomplish or each goal we fail to meet at a specific time can become self defeating, which creates a mental negativity and mindset. Accentuate the positive and remember that no one is perfect and not every goal will be achieved on time. Thus, don’t go on a binge or extended hiatus, but temper your training with small rewards that ease the stress. Over the long term, the rewards of consistent training will be self evident.

Make it convenient: Select a training facility and/or trainer that allow you easy and frequent access. If you have to travel long distances to accomplish your training goals, training will not usually last. Those who are able to do this usually have very specific goals that only a specific trainer or facility can fulfill. However, even though training may not be as convenient as having a gym at home or a block away, don’t make excuses for not doing it. If you find it impossible on some days to get to the gym, there is always the opportunity to walk, jog, bike, or do pushups and sit ups around your home or apartment. Actually, you should expect such to occur and develop an at home or traveling workout as a fallback. See our “Workout” section for some of these.

Setbacks: It is inevitable that all of us, at one time or another will as they say, “fall off the wagon.” There are an endless number of setbacks that can occur in the marathon of life and fitness. Whether it is an injury, sickness, or a mental attitude, take charge. The longer you delay in getting back on the program, the harder it is to establish new habits.

Goals: Set new, yet specific goals to reinvigorate your stale workout regimen. If you’ve been doing the same old bodybuilding stuff for awhile, switch it up with interval training, sprints, and speed-strength type exercises. Ask yourself, “What would I like to do this year?” Based on your answer, set a specific, attainable goal for it then, design a training plan to achieve it.

Improvise: Face it, sometimes, no matter what you plan; you just get bored with your workout. So, don’t take it so seriously. Its early spring, you’ve been working out inside all winter and you just can’t take it anymore. The suns shining and you ache to get outside. But, you know you’ll feel guilty if you slack off. The answer, take your workout to the outdoors. Go to the local park and pursue your workout with a more playful attitude. Oh! What’s that, there are no bench presses or squat racks? Not to worry. Here’s what Jim and Carla do. Challenge yourself. Begin a slow jog around the park. At each 45 second interval perform 10 squat jumps (in place) or 10 triceps pushups then, resume your run. Each time you pass a picnic bench, do 20 triceps dips on the bench and superset this with 15-25 pushups. Resume your run and jump routine. After 10 minutes or so you’ll have a great sweat going. Next, try walking lunges for 3 minutes then; resume your run/jump/dip pattern again. There are endless ways to mix it up and challenge yourself. You can utilize weighted vests, medicine balls, running chutes and lots of other equipment that’s easy to carry. Maybe you didn’t get in that 300 lb bench or squat, but you had fun, took the boredom out of your workout, reduced your stress level, and broke your workout monotony without sacrificing your fitness level.

Keep track: Maintain a daily training log. Keep track of weight loads, physical stresses, i.e., how a particular lift and load made you feel, and length and duration of exercise. Make special notes of pains or soreness and whether certain exercises accentuate them.

Nutrition: Dr. Tindall recommends an abundance of vegetables each day and 2-3 servings of fruit. Watch your carbs and eat healthy. Treat yourself here once in awhile to break the monotony of your diet. If you eat a balanced diet that has variety and use moderation, you’ll look and feel great.

Variety: Avoid getting stuck in a rut. Every exercise program you perform should mix a variety of strength, cardio, flexibility, and relaxation exercises. Plan your program so it has a good mix and switch it up all the time. Monotony is the key to lack of progress. One of the main benefits of the workout programs that MyHealthandFitness designs for your is that they are never the same thus, they keep the body guessing.

Rest: One cannot work out all the time without periodic rests being built into your training. Without rest there will be fatigue, overtraining, plateaus, possible injuries, and a very negative mental attitude. To avoid this, plan periods of rest during the year. The rest periods will vary based on the individual. Sometimes they will occur less frequently than desired due to an extra competition you wish to compete in, travel, etc. As a general rule of thumb, Dr. Tindall recommends you take a rest period at the end of each 12 weeks, especially if you are training intensely, i.e., the advanced level. For the first week you do nothing but rest, no exercise of any kind. By the way, snowboarding, skiing, biking and the like do not qualify as rest. This will help you recover and rest the body from the long strenuous workouts you’ve been doing. On the second rest week, perform a variety of cross-training exercises. Try walking, biking, anything different than what you were doing in training. Workout at an easy to light/moderate pace. Then, on the third week, begin a slow buildup (see below).

Week 3 – resuming workouts after 2-week break:

Day 1, lift light to moderate weight loads; 50-60% MHR for cardio,

Day 2, lift upper light to moderate loads; 55-65% MHR for cardio,

Day 3, lift moderate to moderately heavy; 65-75% MHR for cardio,

Day 4, lift moderately heavy to light heavy; 75-80% MHR for cardio,

Day 5, lift light heavy to heavy; 80-90% MHR for cardio.

MHR = maximum heart rate.

At the end of this period, begin full blown workouts once again. If you’re in a hurry, which would nullify the concept of rest, you can use week 3 in lieu of week 2, but not recommended.

What are the first steps?

There are two: 1) Testing; and 2) Measurement, i.e., develop a test for the client and then, measure the performance in each criteria of the test. Of necessity, the test for an athlete would be much different than the test for the average individual.

How is progress evaluated?

There are seven steps that are generally used to evaluate a client’s progress. These include, but are not limited to:

1. Select the condition, lift, parameter, or characteristic to be measured.
2. Develop a suitable methodology to measure said parameter.
3. Collect and record the performance data for each parameter tested for.
4. Observe the general characteristics of the data and analyze it.
5. Determine if current training will achieve training goals and make a decision about the best approach to proceed with.
6. Implement the new decision and approach.
7. Begin the cycle again.

Depending on the individual, a trainer may be required to alter a program at any time within the training cycle. For example, a client is being trained for bodybuilding and the trainer and client make a visual assessment about 10-12 weeks prior to competition.

During this assessment it is agreed upon that the deltoids are a little too small. Analysis of the current program shows that the deltoid and shoulder exercises prescribed in the training program may not be enough to enhance this body part. Thus, the trainer must rework or rewrite the program to enhance this body part and evaluate it carefully during the next 2-3 weeks. This is a constant process and mandatory to achievement of goals, whether an athlete or an individual.

What are the requirements for an evaluation or physical test?

The requirements of such tests are simple. All items tested should relate directly to the individual clients goals, expected performance, and conditioning level. In other words, the test should measure all factors required to be tested, and must be objective rather than subjective. Additionally, all tests should be sport specific. This means that the strength test for setting a one rep max or goal training weight for a body builder may be much different than tests for the field and track athlete. The test must be designed to assess an individual’s fitness, performance, or strength level for the activity in question. In addition, the test must be reliable, which means the individual should be able to consistently repeat it and it must be objective in that regardless of who administers the test, there should be a consistent result from the client.

Each test should adhere to four basic principles:

1. Each part of the test should focus on and measure only ONE factor.
2. The test should be physical only, not technical unless a particular technique is being assessed. But, technique is best assessed during training sessions.
3. Ensure that the client or athlete understands what the test is for and what is required of them. They should know the basics of when, what, and why.
4. The test should be formalized or standardized so that no matter who gives it or where it is given will not affect the performance of the client, i.e., the client could consistently and repeatedly perform the test.

The benefits of testing?
The benefits of testing are important. They will break up the monotony of training and add spice and variety to the client’s regimen, and satisfy the client’s competitive urge due to the requirement of maximum performance. Often, the trainer or coach can conduct the test for several to many clients at the same time, which will help develop a team spirit and camaraderie among participants. More importantly, the test results can be used to further goals such as:

• Measure improvement.
• Place the client in an appropriate training regimen.
• Indicate individual weaknesses
• Since past performance is an indicator of future performance, the test can be used to predict future performance.
• Motivate the client.
• Assess the training program.

Factors that can influence test results.

Many factors can influence test results and, since test can be a measure of specific benefits, such as the 6 areas listed above, it is important to understand factors that can influence individual performance while testing. The following factors may have an impact on the results of a test and therefore, its reliability:

• Ambient temperature, humidity, and noise level (golf is a good example).
• The clients emotional state.
• If the client is taking medication and what kind?
• Time of day.
• Amount of sleep prior to testing.
• Presence of others, i.e., will this cause nervousness or enhanced performance?
• Overall personality, knowledge and skill of trainer or coach administering test.
• Physical environment, i.e., indoors or out, track or grass, field or gym.
• Client’s prior testing experience and/or knowledge of what to expect. Those new to such tests typically exhibit nervousness, apprehension, and sometimes a lack of confidence and lowered self esteem.
• Method and accuracy of measurements taken such as load, time, height, and distance.
• Caffeine intake prior to test.
• Time since last meal.
• Ability to put forth maximum effort, i.e., is the client trying hard as he or she can. A good reason on why testing multiple clients or athletes is best since it brings out the competitive nature and typically boosts performance.
• Warm up, was it sufficient?

Record data accurately

To determine if your training program and regimen is working for the client or athlete, it is absolutely imperative that you record all measurements accurately and utilize results for future comparison. Typical data that should be recorded is name, date, and environmental conditions during testing. Also, clients health, body weight, resting heart rate, body fat, BMI, one rep max, strength, response to training such as speed to return of resting heart rate, and a host of other factors depending on client goals and skill requirements.

Additionally, the client should maintain a record of each program and performance as well so that he or she can compare future performance to past. The best way to do this is for the client and trainer or coach to have an individual training log. When planning future training cycles, information of this will be invaluable.

What should be included in the test?

Examples of areas that can be covered in a physical test include:

1. Maximum strength such as one rep max or maximum repetitions.
2. Muscular endurance pull ups, chin up, pushups, dips, etc.
3. Time trials – speed, speed endurance, and endurance.
4. Mobility & Flexibility – objective measurements of the range of movement and overall flexibility.
5. Explosive strength – height jumps, vertical jump, ball throws, or any movement required in a specific event.
6. Another example is a straddle jump, both form and height as used in NPC fitness competitions and gymnastics.
7. Event specific performance

Following is a list of some of the things a trainer may wish to test for. Note that this includes more than just strength and can easily be used for athletes and those in many competitive events.

• Balance
• Flexibility
• Time
• General Fitness
• General Strength
• Elastic Strength
• Core Strength, i.e., abdominal
• Speed & Power
• Absolute Strength
• Sub maximal Test (client works below max effort)
• Maximal Test (client works at max effort)
• Performance Test (event specific)
• Body Composition
• Agility
• Psychology or mental attitude
• VO2 max

What about competition?

It is important to be able to tie in all of the above as preparation for a client or athletes possible competition. Also, directly following competition it is important that both client and trainer meet to evaluate performance. What were the weak areas? How can improvement be obtained? Were mental preparations adequate? There are a multitude of questions to be answered. Thus, it would be helpful if you developed an evaluation plan ahead of time. Then, link this evaluation to the training regimen. Remember, training should be long term and some results will not be achieved overnight. The goal is a continual, constant progress.

This is only a glimpse of the evaluation process. Get started on it now to help your clients and to add variety to training. As you may have guessed, the evaluation process can be one or more training days in and of themselves.

The development of technique requires learning each aspect of a lift or physical event and applying it properly. It also includes the development of a strong mental attitude and mental training. You must develop in your clients the ability to focus on the specific, whether it is a standing lateral raise or a 100 meter sprint. You must teach them to do it right and to concentrate and focus so they can do it right every time.

The Three Keys to Good Technique

1. Learn the basics properly;
2. Become proficient with each motion or exercise; and
3. Concentrate and focus at all times.

Most trainers and coaches will agree that concentration and focus are one key to a consistent technique. If the client is not totally focused on what he or she is doing, if their mind is drifting to that problem at work or school, or to the letter from the landlord, no trainer can help them and their performance will go the same way as their thoughts; a downward spiral! While trainers seldom seem to focus on these aspects, they should. Let’s look at a few sports and events:

• In weight lifting, trainers focus on body alignment and position of each lift,
• In tennis, trainers focus on the serve and the ground-strokes.
• In golf, trainers focus on the swing, whether it is for the short or long game.
• In basketball, trainers focus on positioning and shot selection.
• In football, its speed & strength and position specific skills.
• In baseball it’s hand-eye coordination.

The body is nothing without a mind’s input. Mental training, i.e., development of mental potential should be as important as physical development. How can the trainer enhance a client’s mental development and attitude to the event at hand? This is not an easy task and one that requires some time to develop and master as a trainer. Then, the key is to be able to convey and transfer it to the client.

The Keys to Develop Mental Potential and Improve Mental Power:

1. The trainer needs to focus on the positive aspects of the client’s performance. To do this, you must be able to do it for yourself first.
2. The trainer must adapt the physical training regimen and approach to incorporate mental development. This means that trainers may need to study mental development first. For some clients, this may take some time, a year or more. Get inside the clients head! What makes them tick? How can you challenge them?
3. You must gain an edge over other trainers. To do this you must first improve your own mental development. Next, you must allow the physical and mental to work together to make a well rounded individual, first for yourself and next for your client. Be ever watchful about how you instruct and development of technique and concept for the individual.
4. Now, how can your client gain an edge?
5. Teach the client to relax. With relaxation comes a reduction in stress and greater confidence.
6. Always compliment. Find something positive to say about the client’s performance.
7. Use criticism wisely. It must be constructive without being demeaning. It must also be sincere.
8. Hold nothing back. As a trainer your goal is to produce the best possible client, whether they are the average or the Olympic hopeful. If you know a technique that will help the client, divulge it. Remember that each client represents you. If he or she performs poorly or greatly, you will assume some responsibility for it.

To obtain a state of concentration, mental development and focus, all at the same time, is something many of us have not been shown how to do. Consequently, you may find it difficult and, it will be challenging to develop this within each client. As an example, we can look at any sport. The true secret is to focus precisely on what you’re doing and block out everything else. If its baseball, mental development and learning to focus on a great swing while shutting out all other thoughts, the roar of the crowd, with only the ball bearing down on you is essential if you want to emulate Barry Bonds. You must worry less and focus more.

In a nutshell, the mental component is as significant for technique development as is the physical part. Build the physical edge with the mental edge together; your clients and you will perform better!