1 / 23

Senior Project- Personal Training

Senior Project- Personal Training . Roger Holsapple . Research Paper. Body Types Ectomorph Tall, Fragile, Thin, Flat chest, Delicate build, Young appearance, Lightly muscled, Small Shoulders, Large brain, Has trouble gaining weight, Muscle growth takes longer Mesomorph:

kasie
Download Presentation

Senior Project- Personal Training

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  1. Senior Project- Personal Training Roger Holsapple

  2. Research Paper Body Types • Ectomorph • Tall, Fragile, Thin, Flat chest, Delicate build, Young appearance, Lightly muscled, Small Shoulders, Large brain, Has trouble gaining weight, Muscle growth takes longer • Mesomorph: • Athletic, Hard, muscular body, Overly mature appearance, Rectangular shaped, Thick skin, Upright posture, Gains or loses weight easily, Grows muscle quickly • Endomorph • Round shaped, Soft body, Flabby, Underdeveloped muscles,, Over-developed digestive system, Trouble losing weight, Generally gains muscle easily

  3. Facts • All about helping others reach there health goals • Have a passion • Consist of more than just going to the gym, it’s a lifestyle

  4. 12 Week Muscle building Program

  5. Nutrition • 6 lean meals a day • Eat Clean • 3 main macronutrients that make up whole foods: protein, carbohydrates, and fat. • Match body weight in grams of protein

  6. Supplements • Whey Protein • Multivitamin • Creatine • Natural Energy Supplement • Casein Protein

  7. Chest, Triceps, & Abs • Warm-Up • Chest • Flat Bench Press • Pec-Dec Fly • Incline Dumbbell Press • Incline Cable Fly • Triceps • Skull Crushers • Triceps Pushdown - Rope Attachment • Reverse Grip Triceps extension • Over Head Triceps extension • Abs: • Hanging knee raise super set with weighted crunches

  8. Back, Biceps, & Calves • Warm-up • Back • Wide-Grip Pull-ups • Bent T-Bar Row • Close-Grip Front LatPulldown • One-Arm Dumbbell Row • Straight-Arm Pulldown (With rope) • Biceps: • EZ Bar/Straight barbell curls • Single Dumbbell Curls • Hammer Curls • 21’s • Calves: • Standing Calf Raises • Donkey Calf Raise • Seated Calf Raise

  9. Cardio • 30 Minutes of giving anything cardiovascular your all until the times done . • Example: • Treadmill, Row machine, biking, swimming.

  10. Shoulders, Traps, & Abs • Warm-Up • Shoulders: • Dumbbell Shoulder Press • Side Lateral Raise • Reverse Pec Deck Flyes • Front RaiseSuperset with Upright Barbell Row • Traps: • Barbell Shrug • Abs: • Hanging leg raise super set with oblique weighted crunches

  11. Quads, Hamstrings, & Calves • Warm-Up • Quads: • Back Squats • Leg extension • Leg press (Close Feet) • Lunges • Hamstrings: • Reverse leg curl • Stiff leg deadlift • Calves: • Standing Calf Raises • Donkey Calf Raise • Seated Calf Raise

  12. Active Rest • Stay active doesn’t have to be intense weight training or cardio. As little as throwing a football or walking around the store. • Maintain diet and calorie intake

  13. Measurement's (Inches)

  14. Measurement's (Inches)

  15. Project Facilitator • Darrell Hamby • Body builder and a personal trainer • Showed me in depth work outs, information about supplements and nutrition, and knowledge of the life style and what it takes

  16. Challenges • Working around schedules • Keeping everyone on there diet plans and training a hundred and ten percent in the gym • Adapting to the individual weak spots • Keeping everyone motivated

  17. Knowledge after 12 weeks • Personal Training • Pursuing personal training in the future?

  18. Summary • What I have learned

  19. Thank you for your time

More Related