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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.
    • A 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, spinal cord injury, multiple sclerosis, and cerebral palsy. In 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