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NSCA's Essentials of Personal Training-2nd Edition

NSCA's Essentials of Personal Training-2nd Edition

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    Book

    Comprehensive and research based, the second edition of NSCA's Essentials of Personal Training is the resource to rely on for personal training information and guidance. With state-of-the-art knowledge regarding applied aspects of personal training as well as clear explanations of supporting scientific evidence, NSCA’s Essentials of Personal Training,Second Edition, is also the authoritative preparation text for those preparing for the National Strength and Conditioning Association’s Certified Personal Trainer (NSCA-CPT) exam.

    This essential reference was developed by the NSCA to present the knowledge, skills, and abilities required for personal trainers. With contributions from leading authorities in the field, the text will assist both current and future personal trainers in applying the most current research to the needs of their clients:

    •A discussion on nutrition outlines the role of the personal trainer in establishing nutrition guidelines, including the application of nutrition principles for clients with metabolic concerns.

    •The latest guidelines on client assessment from prominent organizations—such as the American Heart Association (AHA) and Centers for Disease Control and Prevention (CDC)—keep personal trainers up to speed on the latest assessment protocols.

    •New information is presented on flexibility training and cardiovascular exercise prescription as well as a discussion of research on the effectiveness of stability ball training.

    •Revised information on design of resistance training programs incorporates the latest information on the application of periodization of training.

    •New information addressing injuries and rehabilitation prepares personal trainers to work with clients with special concerns such as orthopedic conditions, low back pain, ankle sprains, and hip arthroscopy.

    •New guidelines for determining resistance training loads will assist those whose clientele includes athletes.

    •An variety of fitness testing protocols and norms allows readers to select from several options to evaluate each component of fitness.

    •A new instructor guide and image bank aid instructors in teaching the material to students.

    NSCA’s Essentials of Personal Training, Second Edition, focuses on the complex process of designing safe, effective, and goal-specific resistance, aerobic, plyometric, and speed training programs. Featuring over 200 full-color photos with accompanying technique instructions, this resource offers readers a step-by-step approach to designing exercise programs with special attention to the application of principles based on age, fitness level, and health status. Using comprehensive guidelines and sample clients portrayed in the text, readers can learn appropriate ways to adjust exercise programs to work with a variety of clients while accommodating each client’s individual needs.

    Personal trainers will appreciate the book’s presentation of detailed exercise programming guidelines for specific populations. Modifications and contraindications to exercise are given for prepubescent youth, older adults, and athletes as well as for clients who are overweight or obese or have eating disorders, diabetes, heart disease, hypertension, hyperlipedimia, spinall cord injury, multiple sclerosis, and cerebral palsyIn addition, the book provides clear, easy-to-understand guidelines for initial client consultation and health appraisal.

    For those preparing for the NSCA-CPT exam, this second edition features new and revised study questions at the end of each chapter. These questions are written in the same style and format as those found on the NSCA-CPT exam to fully prepare candidates for exam day. For efficient self-study, answers to study questions and suggested solutions for the applied knowledge questions are located in the back of the text. Chapter objectives and key points provide a framework for study and review of important information, while sidebars throughout the text present practical explanations and applications of scientific concepts and theory.

    The second edition of NSCA’s Essentials of Personal Training is the most comprehensive resource available for current and future personal trainers, exercise instructors, fitness facility and wellness center mangers, and other fitness professionals. Unmatched in scope, this text remains the leading source for personal training preparation and professional development.

    Audience

    The authoritative resource for personal trainers, exercise instructors, fitness facility and wellness center managers, and other fitness professionals, as well as the primary preparation source for the NSCA-Certified Personal Trainer examination.

    Table of Contents

    Part I. Exercise Sciences

    Chapter 1. Structure and Function of the Muscular, Nervous, and Skeletal Systems

    The Muscular System

    The Nervous System

    The Skeletal System

    Conclusion

    Learning Aids

    Chapter 2. Cardiorespiratory System and Gas Exchange

    Cardiovascular Anatomy and Physiology

    Respiratory System

    Conclusion

    Learning Aids

    Chapter 3. Bioenergetics

    Essential Terminology

    Energy Systems

    Substrate Depletion and Repletion

    Oxygen Uptake and the Aerobic and Anaerobic Contributions to Exercise

    Practical Application of Energy Systems

    Conclusion

    Learning Aids

    Chapter 4. Biomechanics

    Mechanical Foundations

    Biomechanics of Human Movement

    Muscular Control of Movement

    Biomechanics of Resistance Exercise

    Conclusion

    Learning Aids

    Chapter 5. Resistance Training Adaptations

    Basic Adaptations to Resistance Training

    Acute Adaptations

    Chronic Adaptations

    Factors That Influence Adaptations to Resistance Training

    Overtraining

    Detraining

    Conclusion

    Learning Aids

    Chapter 6. Physiological Responses and Adaptations to Aerobic Endurance Training

    Acute Responses to Aerobic Exercise

    Chronic Adaptations to Aerobic Exercise

    Factors That Influence Adaptations to Aerobic Endurance Training

    Age

    Overtraining

    Detraining

    Conclusion

    Learning Aids

    Chapter 7. Nutrition in the Personal Training Setting

    Role of the Personal Trainer Regarding Nutrition

    Who Can Provide Nutrition Counseling and Education?

    Dietary Assessment

    Energy

    Nutrients

    Weight Gain

    Weight Loss

    Evaluating Weight Loss Diets

    Dietary Supplements

    The Art of Making Dietary Recommendations

    Conclusion

    Learning Aids

    Chapter 8. Exercise Psychology for the Personal Trainer

    Mental Health Aspects of Exercise

    Goal Setting

    Motivation

    Methods to Motivate a Client

    Conclusion

    Learning Aids

    Part II. Initial Consultation and Evaluation

    Chapter 9. Client Consultation and Health Appraisal

    Purpose of Consultation and Health Appraisal

    Delivery Process

    Client Consultation

    Preparticipation Health Appraisal Screening

    Evaluation of Coronary Risk Factors, Disease, and Lifestyle

    Interpretation of Results

    Referral Process

    Medical Clearance

    Conclusion

    Learning Aids

    Chapter 10. Fitness Assessment Selection and Administration

    Purposes of Assessment

    Choosing Appropriate Assessments

    Assessment Case Studies

    Administration and Organization of Fitness Assessments

    Interpretation and Review of Results

    Reassessment

    Conclusion

    Learning Aids

    Chapter 11. Fitness Testing Protocols and Norms

    Vital Signs

    Body Composition

    Cardiovascular Endurance

    Muscular Strength

    Muscular Endurance

    Flexibility

    Conclusion

    Learning Aids

    Part III. Exercise Technique

    Chapter 12. Flexibility, Body Weight, and Stability Ball Exercises

    Defining Flexibility

    Flexibility Training as Part of the Total Exercise Program

    Benefits of Flexibility Training

    Factors Affecting Flexibility

    Elasticity and Plasticity

    Types of Flexibility Training

    Recommended Flexibility Routine and Guidelines

    Warm-Up

    Body Weight and Stability Ball Exercises

    Conclusion

    Flexibility, Body Weight, and Stability Ball Exercises

    Learning Aids

    Chapter 13. Resistance Training Exercise Techniques

    Fundamental Exercise Technique Guidelines

    Spotting Resistance Training Exercises

    Conclusion

    Resistance Training Exercises

    Learning Aids

    Chapter 14. Cardiovascular Training Methods

    Safe Participation

    Training on Cardiovascular Machines

    Nonmachine Cardiovascular Exercise Techniques

    Conclusion

    Learning Aids

    Part IV. Program Design

    Chapter 15. Resistance Training Program Design

    General Training Principles

    Initial Fitness Consultation and Evaluation

    Determination of Training Frequency

    Exercise Selection

    Exercise Order

    Training Load: Resistance and Repetitions

    Training Volume: Repetitions and Sets

    Rest Intervals

    Variation

    Sequencing Training

    Progression

    Sample Programs for Targeted Training Outcomes

    Conclusion

    Learning Aids

    Chapter 16. Aerobic Endurance Training Program Design

    Specificity of Aerobic Endurance Training

    Components of an Aerobic Endurance Training Program

    Types of Aerobic Endurance Training Programs

    Conclusion

    Learning Aids

    Chapter 17. Plyometric and Speed Training

    Plyometric Mechanics and Physiology

    When to Use Plyometric Exercise

    Safety Considerations

    Plyometric Program Design

    Speed Training Mechanics and Physiology

    Speed Training Safety Considerations

    Combining Plyometrics and Speed Training With Other Forms of Exercise

    Conclusion

    Plyometric and Speed Drills

    Learning Aids

    Part V. Clients With Unique Needs

    Chapter 18. Clients Who Are Preadolescent, Older, or Pregnant

    Preadolescent Youth

    Older Adults

    Pregnant Women

    Conclusion

    Learning Aids

    Chapter 19. Clients With Nutritional and Metabolic Concerns

    Overweight and Obesity

    Eating Disorders

    Hyperlipidemia

    Metabolic Syndrome

    Diabetes Mellitus

    Conclusion

    Learning Aids

    Chapter 20. Clients With Cardiovascular and Respiratory Conditions

    Health Screening and Risk Stratification

    Hypertension

    Myocardial Infarction, Stroke, and Peripheral Vascular Disease

    Chronic Obstructive Pulmonary Disease

    Asthma

    Conclusion

    Learning Aids

    Chapter 21. Clients With Orthopedic, Injury, and Rehabilitation Concerns

    Injury Classification

    Impact of Injury on Function

    Tissue Healing Following Injury

    Orthopedic Concerns and the Personal Trainer

    Low Back

    Shoulder

    Ankle

    Knee

    Hip

    Arthritis

    Conclusion

    Learning Aids

    Chapter 22. Clients With Spinal Cord Injury, Multiple Sclerosis, Epilepsy, and Cerebral Palsy

    Spinal Cord Injury

    Multiple Sclerosis

    Epilepsy

    Cerebral Palsy

    Conclusion

    Learning Aids

    Chapter 23. Resistance Training for Clients Who Are Athletes

    Factors in Program Design

    Periodization of Resistance Training

    Linear and Nonlinear Models of Periodized Resistance Training

    Conclusion

    Learning Aids

    Part VI. Safety and Legal Issues

    Chapter 24. Facility and Equipment Layout and Maintenance

    Facility Design and Planning

    Facility Specification Guidelines

    Selecting Exercise Equipment

    Floor Plan and Equipment Organization

    Special Considerations for a Home Facility

    Facility and Equipment Maintenance

    Conclusion

    Learning Aids

    Chapter 25. Legal Aspects of Personal Training

    Claims and Litigation

    Fitness Industry Response to Claims and Litigation

    Claims in Health and Fitness Activities

    Records and Documentation

    Ethical Codes

    Conclusion

    Learning Aids

    About the Author

    Founded in 1978, the National Strength and Conditioning Association (NSCA) is an international nonprofit educational association with members in over 56 countries. Drawing on its vast network of members, the NSCA develops and presents the most advanced information regarding strength training and conditioning practices, injury prevention, and research findings.

    Unlike any other organization, the NSCA brings together a diverse group of professionals from the sport science, athletic, allied health, and fitness industries. By working to find practical applications for new research findings in the strength and conditioning field, the association fosters the development of strength training and conditioning as a discipline and as a profession.

    Jared W. Coburn, PhD, CSCS,*D, FNSCA, FACSM, is a professor of kinesiology at California State University at Fullerton, where he has earned numerous awards for teaching and research excellence. Before entering the world of academia, Coburn worked as a personal trainer, strength and conditioning coach, and director of physical therapy clinics and fitness and wellness centers. His interest in applying scientific principles to the training of clients and athletes is based largely on his experience as a practitioner.

    Coburn has published widely and frequently lectures on topics related to exercise training. He is particularly interested in studying muscle function during strength, power, and endurance exercises and has presented his work in peer-reviewed journals and textbook chapters. Coburn is an active member of the National Strength and Conditioning Association, where he has held membership since 1984. He holds bachelor’s and master’s degrees from California State University at Fullerton and a PhD from the University of Nebraska at Lincoln.

    Coburn lives with his wife, Tamara, and their two children in Norco, California.

    Moh H. Malek, PhD, CSCS,*D, NSCA-CPT,*D, FNSCA, FACSM, is an associate professor in the College of Pharmacy and Health Sciences and director of the Integrative Physiology of Exercise Laboratory at Wayne State University in Detroit, Michigan.

    Malek conducts research in both human and animal models examining the underlying mechanisms of muscle fatigue. In 2010, Malek received the NSCA’s Terry J. Housh Outstanding Young Investigator of the Year Award. Malek has published over 60 peer-reviewed papers related to exercise physiology and has presented his research at the NSCA National Conference since 2004. Since 2007, he has served as associate editor of Journal of Strength and Conditioning Research. He also serves on the editorial board of Medicine & Science in Sport & Exercise. Malek received his bachelor’s degrees in biology and psychology from Pitzer College, his master’s degree in kinesiology from California State University at Fullerton, and a PhD in exercise physiology from the University of Nebraska at Lincoln.

    Malek and his wife, Bridget, reside in Northville, Michigan. In his free time, Malek enjoys watching football, fitness training, and reading.

    Ancillaries

    All ancillary materials are FREE to course adopters and available online at www.HumanKinetics.com/NSCA'sEssentialsofPersonalTraining

    Instructor guide. Provides chapter summaries; sample lecture outlines; ideas for assignments, lab activities, and class projects; ideas for discussion or essay topics; lists of additional suggested readings; tips for presenting key concepts; and the study questions and answers from the book.

    Image bank. Contains figures, tables, and photos from the text for easy incorporation into lectures and presentations.

    The image bank is also available for purchase • ISBN 978-0-7360-8433-8