TRAINING FOR HEALTH AND FITNESS
This comprehensive course is designed to provide the participant with the knowledge and skills needed to develop fitness programs for health, appearance and fitness. Topics include exercise physiology, anatomy, detailed descriptions of the role of exercise and nutrition in weight control programs, health aspects of strength training, and strength program design criteria.
Duration: 9 Days from 4:00 pm till 7:00 pm + 2 Practical days to be determined later.
Section I: Anatomy and Exercise Physiology in relation to Fitness Training
Muscle Fibers and Motor Units
• The 4 fiber types
• Henneman’s size principal
• Myosin isoforms and fiber type alteration with training
• Energy systems and metabolic pathways
• Pyruvate and the metabolic choice
• Co-dependence of metabolic pathways
Cardiac Adjustment to Exercise
• Problems with 220-age heart rate formula
• Cardiac drift, sweating and thermal load
• Proper use of heart rate and the determination of training intensity
Skeletal and Muscular Anatomy
• Overview of skeletal system
• Overview of muscular system
Section II: Exercise for Weight Loss
• Benefits and risks of weight loss
• Manipulation of hormonal factors to optimize weight loss
• Respiratory exchange ratio and the determination of optimal exercise intensity
• Interaction of fat, carbohydrate and protein metabolism during exercise and weight loss
• Long moderate endurance versus interval training
• Nutritional aspects of weight loss and the Canada Food Guide
Section III: Weight Training Program Design
• Metabolic, neural, and structural causes of fatigue
• The implications of high level of lactic acid to strength development
• Volume, Intensity, and Tempo
• Rest between sets and recovery between sessions
• Exercise selection
• Professional Program Design
Section IV: Warm up, Cool down, and Flexibility
Warm up and Cool down
• Physiological benefits of warm up
• General, Specific, and Passive warm up
• Designing a warm up program
• Importance of cool down
• Types of flexibility
• Dynamic vs. Static stretching
• Flexibility Programs
• Stretching Controversies
Section V:Training for Special Population
• Pregnant Woman; Elderly; Kid
Section VI: Fitness Testing
• Skin Fold Fat Test, Muscular Strength Test
• Muscular Endurance Test, Flexibility Test
• Cardiovascular Endurance Test
ADVANCED WEIGHT TRAINING TECHNIQUES
This practical 4 days’ course (24 CECs) is designed to teach proper exercise techniques for common and specialized free weight, spotting, Swiss Ball, and Balance Training. In addition, you will learn teaching progressions, biomechanics of weight lifting, how to identify and correct common technical problems and multi-joint free weight movements. Theories of skill learning and proper communication are also detailed. Theoretical materials are explained in a class room setting and the practical exercises are given in the gym.
Duration: 4 Days from 4:00 pm till 7:00 pm
- Stages of skill learning
- Feedback and communication skills
- Teaching progression
Tools to Enhance Learning
- Proprioceptive Training
- Proper exercise technique and Muscle Anatomy:
- Upper Back
- Rotator Cuff
- Deltoids & Arms
- Weight Training Bio-mechanical Analysis
- Correcting common errors
Some of the exercises include
Squats Front Squats
Split Squats Lunges
Step Ups Deadlift
Romanian Deadlift Sumo Deadlift
Back Extensions Rowing movements
Cleans Hang Cleans
Clean Pulls Snatch
Push Press Jerks
Trunk and Shoulder Stabilization Exercises Bench Press and variations
Stabilization Routines (Core strength Exercises; Hip stabilization; Rotator Cuff Exercises)
Balance and Proprioception (Physio ball; Swiss ball; Teeter Boards; Unilateral Training)
Power Training (Intro to Plyometric & Jump Training; Olympic Lifts)
NUTRITION FOR OPTIMAL HEALTH
This course is designed to provide the participant with both general and advanced nutritional information. Nutrition will be examined from a health perspective. Facts and fallacies will be explored. Topics to be covered include Carbohydrates, Fats, Proteins, Vitamins and Minerals, Digestion, Dietary Analysis, Nutrition for Health and Chronic Diseases, Caloric Calculation and Weight Loss Fad Diets.
Duration: 3 Days from 4:00 pm till 7:00 pm
Carbohydrates: Glucose, Fructose, Sucrose, Lactose, Starches, and artificial sweeteners…
Fats: Mono & Polyunsaturated fat, Saturated and Hydrogenated oils, Cholesterol, Omega 3…
Proteins, Essential and Non-Essential Amino Acids.
Vitamins and Minerals
Fat soluble vitamins (Vitamins E, A, D and K).
Water soluble vitamins (Vitamins B and C).
Major Minerals (Calcium, Chloride, magnesium, phosphorus, potassium, sodium, sulfur).
Trace Minerals (iodine, iron, zinc, selenium, fluoride, chromium; copper, manganese, molybdenum).
Deficiencies and toxicity.
Digestion and Absorption
The Digestive tract
Digestion and absorption of lipids..
Digestion and absorption of proteins.
Digestion & absorption of Carbohydrates.
The Glycemic Index.
Concepts in dietary analysis.
Vitamin and mineral analysis.
Nutrition in Health and Disease.
Nutrition and heart disease.
Nutrition and cancer.
Weight Loss Fad Diets
Health risks of obesity.
Health risks of weight loss.
Energy Production and Metabolism
Caloric need calculation.
Factors affecting metabolic rate
LIFESTYLE FITNESS COACH
This course is designed to provide the participant important information for professional Lifestyle Consultation. Instructors will gain knowledge in the field of wellness life coaching, psychological health, mental training and positive thinking, health and fitness coaching, stress management, and reaching
optimal human potentials.
We combine the power of coaching skills, grounded in scientifically-based coaching psychology, and techniques to activate the best coaches available to help people improve their health, fitness, and wellness. Information provided can help overcome some of the toughest challenges many individuals face: overweight or obesity, poor nutrition, depression, sedentary lifestyles, and ever-rising stress levels.
Duration: 5 Days from 4:00 pm till 7:00 pm
- What is lifestyle coaching and how does it work?
- What brings clients to coaching?
- Conducting coaching sessions
- Growth-promoting relationship in life coaching
- Questions create realities
- Positive psychology and coaching
- Change is possible: readiness to change
- Practical techniques for effective change
- How our brain works
- Behavioral change
- Stress management: scientifically proven methods
- The multi-tasking controversy: quantity affects quality
- Proper goals’ setting
- Rituals, self-discipline and will power
- Human thriving, self-care and setting boundaries
- Establishing trust and expressing compassion as a coach
- Building self-confidence and self-efficacy
- The dimensions of wellness
- Well-being assessment
- The Wheel of Life: creating life balance
- Designing and planning dreams and the wellness vision
- Mindfulness and mental health
- Journaling and gratitude: does it truly work?
- Eliciting motivation
- Exercise adherence
- Checking body feedback
- Realistic optimism, flow state and focus
- Perfectionism and integrity
- Measuring results
- UNDER CONTROL / OVER PERFORMANCE
POST REHABILITATION TRAINING
This course is designed to provide the student with the knowledge and skills needed to develop specific training programs following rehabilitation, or to prevent certain musculo-skeletal injuries. The course focuses on different exercises that could and sometimes must be given for post rehabilitation from surgery or common injuries, providing personal trainers with a new market segment of clients, leading to better income.
The course main objective is to provide students with the information and techniques needed for the prevention and strengthening of muscles after rehabilitation from an injury or surgery.
Duration: 14 Days from 4:00 pm till 7:00 pm
Specific objectives are:
• Review of anatomical and directional terms
• Joints ROM Upper extremities
• Shoulder joint conditions, assessments and protocols (impingement syndrome, RC tear, and dislocation)
• Shoulder: AC joint separation and frozen shoulder
• Elbow joints and wrist conditions
• Lower extremities conditions
• Hip osteoarthritis and total hip replacement
• Knee joint conditions: ACL rupture, meniscus tear, patella dislocation, patella femoral syndrome, & patellar tendon rupture
• Ankle joint: sprain, strain and fracture protocols
• Screening and rehab practical part
• Low back Anatomy and rehabilitation protocols
• Cervical spine assessments and protocols
• Spine stabilization exercises
• PNF patterns
• Heart anatomy, cardiovascular disease and rehabilitation
• Diabetes and hypertension rehabilitation
• Fibromyalgia, osteoarthritis and rheumatoid arthritis
• Weak and tight muscles theory
• Stabilization exercises (practice)
• Practical Case Study
Prerequisite: “Advanced Weight Training Techniques” or Personal Trainer Certification.