• There is no best modality for training all populations and clients. Fitness professionals should select modalities based on individual client goals and phases of training. Training modalities: bodyweight training, suspension training, free weights and implements, resistance machines, ropes, vibration exercises(lol what?), rolling acute resistance. Too often trainers rely on exercises that they’re comfortable with without regard to what will work best for a client.

• Bodyweight training pg. 476 – The least expensive, most accessible, and most versatile. Calisthenics – type of bodyweight training that uses rhythmic full-body movements. The primary challenge of bodyweight is to progress and overload and in the beginning bodyweight might be too much load for a client. Bodyweight exercise is most appropriate for phase 1 of the OPT model.

• Suspension Training pg. 477 – Using slings, straps, and ropes enable a greater variety of movement patterns, positions, and joint angles. These devices can increase core muscle activation over standard bodyweight variations. Just as effective as traditional resistance training for the first 7 weeks of training.

• Free Weights and Implements pg. 478 – Barbells, weight plates, dumbbells, kettlebells, medicine balls, and sandbags. Limitations of free weights: need to teach complex techniques, need for spotter, and lack of variations in the direction of resistance. No risk of greater risk of injury with free weights over other training modalities as long as proper form is used.

• Barbells and Dumbbells pg. 479 – Dumbbells allow for greater stability work than barbells.

• Kettlebells pg. 480 – Studies support that kettlebells can be used to improve power through things such as kettlebell swings.

• Medicine balls – Used to add external resistance to bodyweight exercises and for reactive exercises such as medicine ball throw. Allow for free movement in various patterns and can produce very high speeds with some resistance through an entire movement. They pose slight risks to bystanders through bouncing, etc. Another risk is potential low back injury during rotational exercises. Recommended to be used in phase 5:power and may be beneficial in phase 4: maximal strength.

• Sandbags pg. 482 – Incorporation of sandbags into resistance training has been shown to help improve lean body mass and bone integrity and gait performance in rehab settings. Shifting of the weight in the sandbag allows for value in developing stabilization during resistance exercises.

• Fixed-Isolated Machines pg. 483 – Fixed ROM with weight provided by a weight stack. Primary benefit is the isolation protects the exerciser from injury from a free weight falling. Less proprioceptively stimulating and does not allow for variation in movement patterns and some clients may not fit on the machines correctly. Use during phase 1: stabilization of OPT.

• Cable resistance machines pg. 484 – Offers protection and ease of use of fixed isolated machine while allowing for individual variation in ROM. Places great demands in muscules, coordination, balance, and activation and can be used in all phases of OPT.

• Ropes pg. 485 – High intensity rope exercise for 10 mins elicited high metabolic demands. Fits well within Phase 1 and 2 of OPT.

• Whole Body Vibration Training pg. 486 – Used in the Russian astronaut program in the 60s. Consistent use of vibration is shown to increase muscular power, strength, some balance mobility, flexibility, and blood flow. Do not use in populations that are: pregnant, recently operated on, joint implants, pacemakers, active cancer, circulatory conditions, gallstones, kidney stones, acute migraines, infections, epilepsy, nephrolithiasis, cardiorespiratory disease, severe diabetes.

• Rolling Active Resistance Training pg. 488 – Tubes filled with balls that roll around so it constantly shifts the balance. Can be used to facilitate greater muscle activation, mind muscle awareness, and reactive capabilities. Develops balance, coordination, and core strength.

• Group Training and the OPT Model – One fitness professional providing instruction to more than one client at a time. Skill of the fitness professional limits the number of clients that can be trained simultaneously. Includes multiple challenges including coaching more than one person at a time, assissting multiple participants, and ensuring space and equipment are available.

• Determining Program Needs in Group Personal Training pg. 489 – Observe participants as they exercise(duh). Assessments are just as important in group training as individual. Movement assessments can be performed in a group setting while health risk appraisals, static postural assessments, overhead squat assessment, and other fitness tests should be conducted with each participant.

• Methods for Implementing the OPT Model in Group Personal Training pg. 491 – Stations can be used to progress participants through a session. Exercises should be able to be progressed or regressed based on a participant’s fitness level. Circuit training is effective for group training sessions.

• Common Mistakes Fitness Professionals Make in Group Personal Training pg. 492 – Nonverbal and verbal cueing skills are especially important in group training. Common mistake is failure to maintain proper volume so that not everyone can hear you. Adjust cues to individuals, different people respond to different cues. Must be flexible enough to make adjustments as needed. Must be ready to alter each session for individuals based on their needs.

• Populations with Special Considerations pg. 493 – Know table 14.1 on page 493. You will be tested over some of these terms. Most are common sense. Remember you are not qualified to diagnose diseases or prescribe any treatment and should refer to licensed professionals.

• Youth pg. 494 – Low risk of injury with age-appropriate supervised resistance training. Do resistance training 2-3 days per week 1-5 sets with 3-30 reps with 45-85% 1RM intensity. Reactive training 2-3 days per week with 20-300 reps per session. Biggest risk to youth during resistance training is that of falling objects(lol). Youth experience no higher risk factor than adults for resistance training.

• Older Adults pg. 496 – 65 and older. Resistance training improves muscle mass, strength, power, function and balance, and bone mineral density. Ensure older adult has clearance from medical doctor before training.

• Pregnancy pg. 497 – Benefits of exercise during pregnancy: weight management, reduced gestational diabetes, decreased hypertension, enhanced body image, improved psychological well-being, decreased risk of premature labor, shorter delivery and hospitalization, increased fetal development, decreased risk of obesity in mother and child. Avoid valsalva maneuver(where a person builds pressure in their abdomen by holding their breath and pushing out) and other dramatic increases in blood pressure. Miscarriage is not associated with levels of physical activity or exercise habits. The goal is to maintain, not maximize fitness. 1-3 days a week, 1-3 sets, 12-20 reps per set, less than 70% of 1RM, at least 2 min rest intervals. Postpartum exercise can start in as little as 24 hours to 8 weeks depending on the client’s doctor’s discretion.

• Obesity pg. 500 – Require alterations to general exercise programming, especially those suffering from medical conditions. You need to alter exercises in order to not exacerbate pain in joints that a client is already feeling due to excess weight. Aerobic exercise is an important component for obese clients – it leads to less risk of cardiorespiratory disease and increases caloric expenditure. Aerobic exercise 5 days a week, 40-80% of max heart rate, 20-60 mins. Resistance training is safe and effective for obese clients, just modify so they don’t have excess pain. 1-3 days a week, 1-4 sets, 8-15 reps per set, 40-80% of 1RM.

• High Blood Pressure pg. 502 – Exercise is beneficial for high blood pressure because you see a post exercise drop in bp of 5-8mm Hg. 3-7 days per week, 20-60 mins, 40-85% of max HR. High intensity shows no additional benefit to blood pressure while gradual increase in volume contributes to reductions in blood pressure. Resistance training for hypertension clients: 1 set, 12-15 reps for the set, 60% of 1RM. Again don’t use valsalva maneuver.

• Cardiorespiratory Disease pg. 504 – People who have suffered a cardiac event should work with doctors in a special rehabilitation setting for at least 6 months before moving on to a more generalized exercise plan. Light aerobic exercise is recommend 5-7 days per week for 20-45 mins. Resistance training recommendations: 2-3 days per week, 2-3 sets, 40-80% of 1RM. Cease exercise immediately if the client experiences chest pain, nausea, dizziness, or heart palpitations.

• Stroke pg. 506 – Post stroke rehab of 6-12 months should be performed before starting a fitness routine. For aerobic training: 3-7 days per week, 50-80% of max heart rate, 20-60 mins in duration. Resistance training: 2-3 days per week, weight machines, circuit training, free weights, isometrics, 1-3 sets of 10-15 reps. Weight training does not increase spasticity – increase in muscle stiffness that impairs movement.

• Cancer pg. 508 – aerobic exercise may counteract many of the negative side effects of cancer treatments. Aerobic exercise for clients with cancer: 1-5 days per week, 20-30 mins, 60-80% of VO2 max(not sure why they switch to VO2 max here and not Max HR). Resistance training 1-3 days per week, 1-4 sets, 50-80% of 1RM. Avoid excessive fatigue in workouts.

• Osteoporosis pg. 509 – Skeletal condition of decreased bone mass which increases the risk of fractures. Falls during exercise pose greatest risk to those with osteoporosis. Progress gradually to avoid fractures from exercise. Resistance training: 2-4 days per week, 1-6 sets per exercise, 5-25 reps per set, 40-70% of 1RM. Balance training is also good for those with osteoporosis. Weight-bearing aerobic exercise can also maintain bone mineral density.

• Working with Extended Healthcare Providers pg. 511 – Physician should provide recommendations for exercise limitations and an exercise plan that limits the risk of negative outcomes. Physical trainers can help people return to full function post rehab. Cardiac rehab has four phases – phase 1 in a rehab facility, phase 2 prescribed by doctor, phase 3 and 4 are self-paced and that’s where personal trainers can help. The basic summary of this section is that you can work with healthcare professionals to help transition sick people back to full functioning and you should get input and advice from the health professionals and they can be a valuable source of clients.

• Corporate Health, Fitness, and Wellness pg. 513 – Saves the company $2-4 for every $1 spent on workplace fitness and wellness. Decreases healthcare usage. Decreases absenteeism. Increased work productivity. Increased job satisfaction. Lower job-related injury rates. Fewer workers comp claims. The following increases a personal trainer’s marketability in corporate fitness venues: willingness to work with clients from a wide range of fitness and motivational levels. Ability to modify programming to suit individual needs. Ability to motivate a variety of individuals. Flexibility in programming and implementation based on individual circumstances and company needs.

• Lifestyle considerations pg. 514 – Basically says you need to fit your programming to the client’s time constraints and lifestyle. Glance over it – it won’t be tested.

• Common Fitness Technologies and Trends pg. 516 – Very unlikely to be tested over this. It’s all knowledge that most people have already. No need to focus on this for the test.