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FIT 3

FIT 3. Experience. Writing. 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.

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FIT 3

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  1. FIT 3

  2. Experience

  3. Writing TONYGENTILCORE.COM GAGLIONESTRENGTH.COM

  4. Today • Syllabus • Successfulpersonal training

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

  6. Help coach weight loss

  7. Help people gain muscle

  8. Help people get stronger

  9. Empower people, work with them in building confidence

  10. Coach healthy living

  11. Help people look better naked • Get your minds out of the gutter, I’m not showing naked pictures

  12. 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.

  13. Let’s talk about you • Have goals • Get comfortable feeling uncomfortable • Asking why • Filling in knowledge gaps • Being a fitness professional

  14. Goals

  15. 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

  16. Start Asking Why?You might just find out what you’ve been told is incorrect

  17. Words like everybody, never and always should set it off • Everybody should squat deep • You should never do overhead pressing That’s when you start asking why!?!?!?!?!?

  18. Women Running into Trouble • http://articles.elitefts.com/training-articles/women-running-into-trouble/

  19. 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.

  20. (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.

  21. (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.

  22. (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

  23. (5) The effect of endurance training on serum triiodothyronine kinetics in man: • This article was about women so reviews on men are moot

  24. (8) The influence of exercise training intensity on thyroid activity at rest was studied in male Wistarrats • 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.

  25. Knowledge Gaps

  26. 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.

  27. 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

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

  29. Resources you want to use Bloodandiron315.com

  30. 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

  31. 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

  32. 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

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

  34. 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

  35. 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.

  36. 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

  37. 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.

  38. 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

  39. Rectus Abdominus • Flexion of the spine

  40. Serratus Anterior (2) • Protraction of the scapula • Upward rotation of the scapula

  41. Pectoralis Minor (3) • Scapular protraction • Scapular depression • Scapular downward rotation

  42. Pectoralis Major (4) • Flexion of the humerus • Internal rotation of the humerus • Adduction of the humerus • Horizontal adduction of the humerus

  43. Subscapularis • Internal rotation of the humerus

  44. LatissimusDorsi (3) • Shoulder extension • Shoulder internal rotation • Adduction of the humerus

  45. Brachialis • Elbow flexion

  46. Biceps Brachii (4) • Flexion of the humerus • Flexion of the elbow • Forearm supination • Humeral head depressor (long head)

  47. Rhomboideus (2) • Scapular adduction • Downward rotation of the scapula

  48. 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

  49. Teres Minor • Shoulder external rotation

  50. Triceps Brachii (3) • Extension of the elbow • Extension of the humerus • Adduction of the humerus

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