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Leaders in Fitness TrainingFitness ABC’sCertification Manualby Chuck Krautblatt
Fitness ABC'sSecond EditionRevision 2.8Certification ManualCopyright 1995 – 2020 by IFAChuck Krautblatt, President, CEOISBN: 978-1-4357-1931-6
Table of ContentsFOREWORD – IMPORTANT . 1NUTRITION . 2MACRONUTRIENTS .2Proteins.2Carbohydrates .5Fats .6Water .7MICRONUTRIENTS .9Vitamins .9Minerals .10ADDITIONAL SUPPLEMENTS .11Androstenedione (Androstene) .11Chromium .12Choline .12Creatine Monohydrate .12DHEA .12Ephedra (Ma Huang).12GABA .13L-Glutamine .14Synephrine .14Yohimbe .14DAILY CALORIC REQUIREMENTS .15PROTEIN, CARBOHYDRATE AND FAT DIETARY REQUIREMENTS .15USDA MYPYRAMID FOOD TABLE .16USDA RDA/DRI .17EXAMPLES OF LOW FAT FOODS .18ALCOHOL'S EFFECT ON METABOLISM .19CAFFEINE'S EFFECT ON METABOLISM .19EATING DISORDERS .19POPULAR FAD DIETS .19GLYCEMIC INDEX .20PHYSIOLOGY . 22MUSCLE FIBER TYPES .22ENERGY PRODUCTION .22CARDIOVASCULAR AND RESPIRATORY SYSTEM .23KINESIOLOGY . 23ANATOMY .23MUSCLE ACTION .24JOINT ACTION .25AEROBIC TRAINING. 26BENEFITS .26WEEKLY REQUIREMENTS AND LIMITATIONS .26DIET REQUIREMENTS.27TYPES OF AEROBIC ACTIVITIES .27PREGNANCY .27MAXIMUM HEART RATE.28RESTING HEART RATE .28TARGET HEART RATE.28i
HEART RATE RESERVE .29MET.29TARGET HEART RATE CHART.30TARGET HEART RATE TABLE .31RECOVERY HEART RATE .32RATING OF PERCEIVED EXERTION (RPE) .32BLOOD PRESSURE.32PROPER ATTIRE FOR SPECIFIC ACTIVITY .33SPECIFIC AEROBIC ACTIVITIES.33Running .33Stair Master .33Stationary Bicycle .33TEACHING AEROBICS .34Class Preparation .34Intensity and Complexity .34Components of an Aerobic Class .35Types of Classes.36Choreography .37Injury Prevention and Treatment.38STEP AEROBICS .39The Basics .39The Class .39BASIC STEP MOVES .40Basic Left (Reverse for Basic Right) .40V-Step .40A-Step .40Turn Step .41Z-Step.41X-Step .42CARDIO KICKBOXING .43The Class .43CARDIO KICKBOXING MOVES .44The Jab Punch .44The Round House Punch .44The Power Punch. 44The Left Hook Punch .45The Front Kick - Forward Leg .45The Front Kick - Rearward Leg .45The Side Kick - Left Kick (do opposite for right kick) .46The Round House Kick .46PLYOMETRIC TRAINING .47Benefits .47AQUA TRAINING .48Introduction .48Land vs. Water Exercise .48Benefits .48Cautions .49Teaching Style .49Technique .50Water .51Safety .52Heart Rates .52Equipment .53The Class .53WEIGHT TRAINING. 56BENEFITS .56ii
CIRCUIT TRAINING.56OVERLOAD PRINCIPLE .56SPECIFICITY PRINCIPLE .57FREE WEIGHTS VS. MACHINES .57PROPER LIFTING TECHNIQUE .58SETS AND REPETITIONS .59VARIATIONS OF SETS AND REPETITIONS .60WEEKLY REQUIREMENTS .60DIET REQUIREMENTS.60MUSCLE EXERCISE CROSS REFERENCE . 61SAMPLE WORKOUT . 63ONLINE CLIENT TRAINING . 64DECIDE WHAT TYPES OF CLIENTS YOU WANT TO WORK WITH ONLINE .ERROR! BOOKMARK NOT DEFINED.DETERMINE YOUR TRAINING FEES AND INCOME TARGET .64CREATE A SCHEMA FOR EACH TYPE OF CLIENT .64COMPILE A VIDEO LIBRARY OF EXERCISES .64CREATE AN ONLINE PERSONAL TRAINING QUESTIONNAIRE .65GETTING THE WORD OUT .65QUALIFICATIONS AND CERTIFICATIONS .65FITNESS TESTING . 66FLEXIBILITY TEST .66ONE-MINUTE SIT-UP TEST .67PUSHUP TEST .68THREE-MINUTE STEP TEST .693 Minute Step Test (Men) .693 Minute Step Test (Women) .69BODY COMPOSITION .70Using the Durnan Method .71STRETCHING . 73BENEFITS .73TYPES OF STRETCHING .73PRECAUTIONS .73YOGA . 74BENEFITS .74REQUIREMENTS .74GUIDELINES .74PREGNANCY . 75GENERAL INFORMATION.75AEROBIC TRAINING .75WEIGHT TRAINING.75TRIMESTER SPECIFIC .76EXERCISES.76NUTRITION .77POST PREGNANCY .77SENIOR FITNESS . 78INTRODUCTION .78PHYSIOLOGICAL EFFECTS OF AGING .79Cardiovascular Effects .79Respiratory Effects.80Muscular Effects .80iii
Skeletal Effects .81Digestive System Effects .82Endocrine System Effects .82Nervous System Effects .83Immune System Effects .83FITNESS TESTING .84Balance Testing .84Cardiovascular Testing .85Strength Testing .86Flexibility Testing .87TRAINING .88Warm-up exercise .88Aerobic Training. 88Strength Training .89Balance Training .90Flexibility Training .90EXERCISE INJURY . 91INTRODUCTION .91ACUTE INJURY.91CHRONIC INJURY .91OVERUSE INJURIES .91CHONDROMALACIA AND PATELLOFEMORAL SYNDROME .92PLANTAR FASCIITIS AND NEUROMAS.92TENDONITIS, ARTHRITIS, BURSITIS .92SHIN SPLINTS AND COMPARTMENT SYNDROMES .92BREATHING REACTIONS .93ENVIRONMENTAL CONCERNS .93HEAT RELATED INJURIES .94HEAT INDEX .94HEAT CRAMPS .94HEAT EXHAUSTION AND HEAT STROKE.
Remember; nutrition is the fuel for work and repair. In any event, the International Fitness Association (IFA), the author and their representatives cannot assume any responsibility for negative results
