1.10: Personal/Group Training

Learning Objectives

1. Describe progressive overload.
2. Give tips on muscle recovery.
3. Being able to coach and make corrections on common exercise movements.

Personal and/or group training is a common and great job for anyone interested in kinesiology to get started along a career path. A multitude of options exists for growth and specialization in personal/group training allowing a student of kinesiology to follow their passion and interest. There will also be many job openings in personal or group training in populated areas. This process can help build experience and education leading to jobs in the other branches of kinesiology, but a career in personal and group training can be viable and rewarding long term as well.

Many people without an athletic or kinesiology background incorrectly group personal trainers (this chapter), athletic trainers (Chapter 11), and physical therapists (Chapter 12) together as the same job, or do not quite know the difference. After completing these three chapters you should be able to clearly identify the differences and similarities in these roles.

Critical Thinking

What is your current understanding of the differences and similarities between personal trainers, athletic trainers, and physical therapists? Please summarize below:

While personal and group training are similar there are a few obvious differences. Personal training involves one client, and the entire workout should be custom-built to their needs and wants. Personal training also allows for the programming to start at the beginning to focus on the client’s weaknesses and build up in difficulty after learning and progress are made.

Group training will involve less personalization (but getting like-minded people together will make the workouts more enjoyable and effective) with each person doing the same workout. A quality group trainer will be able to provide modifications to all levels of fitness and ability in their classes.

Personal training also usually exists as an add-on for someone that is already a member of a gym. This has multiple benefits for you as a trainer because all the equipment you need is provided for you by the gym and your client has access to the gym during non-personal training sessions so you can assign “homework” for them to complete individually. This can lead to faster results and a happier client. The downside of this trainer-client-gym set up is that the gym could require sales minimums as part of your job, and the gym will likely take a portion of the payment the client is paying for your training.

A personal trainer could also set up a private business and travel to their clients to do mobile training. The benefit from this is that the trainer keeps all the payment, but they have to provide equipment, and insurance, and handle all the sales/recruitment of clients. A few pieces of versatile equipment, a trainer's imagination, and kinesiology knowledge can allow a trainer to only need a little equipment to provide a great workout. A few kettlebells and sandbags are a great starting point.

A third but less common economic setup for personal training is renting space from a fitness center or gym to bring their clients into. They do not need a membership and equipment is provided, but rental costs can cut into profit.

Group training typically is offered by gyms as classes that members sign up for in advance. Gyms like CrossFit, F45, or RushCycle only offer group class workouts, meaning members cannot come in at non-class times to do their open gym workouts. Big box gyms like LA Fitness, 24 Hour Fitness, or Planet Fitness focus on open gym hours and offer a plethora of equipment but may have side rooms for group training classes like spin or Zumba. Many trainers will specialize in one form of group class fitness, earning different certifications in that specialty. Group training typically costs the client less per hour compared to personal training, but a group trainer could earn more than a personal trainer if they have many people interested in their classes.

The COVID-19 pandemic forced personal and group trainers to create ways to train their clients virtually, and this is still a growing trend that allows a trainer to reach more clients while working remotely.

Goal setting: Understanding what a person wants to achieve from training is vitally important to creating an appropriate program for each individual and keeping the client coming back for more training.

Before starting with any clients, a trainer should have them sign a medical release form and/or be cleared by a doctor if they have any serious pre-existing medical conditions that would limit participation in exercise or would put their health at risk. There are many great measurements and evaluations to start with in Chapter 3 of this textbook.

When building an exercise program or plan the two most important aspects are that the person following the program enjoys the activities and that the design aligns with their personal goals. Michael Phelps was a competitive swimmer and the most decorated Olympian of all time, and multiple world records. Phelps has been very open with his training regime and diet, but it does not mean that this is the ideal training plan for anyone else because their goals, available time, and current fitness levels will all be different.

SMART goals are a great start for understanding a client's reasons for wanting to start a workout program, but there are many ways to help set goals; this is just one example.

SMART goals are useful for turning the generic “I want to lose weight” into personal information that a trainer can use to create an impactful program for the client to be successful.
Each of the letters in the acronym SMART works to create a detailed individualized goal.

S= Specific, give an exact detail to what is desired. From “I want to get into better shape” to “I want to be able to play soccer with my son”. This should provide detail, and possibly motivation, as to why this person wants to start training. A trainer can use these details to better design a training program for a client.

M=Measurable, pick a number and unit to measure at the start of training to determine when the client has been successful. Change “I want to run faster” to “I want to be able to run a mile in 8 minutes or less” Being able to measure the goal and progress will motivate a client to continue with training as they see the results of their hard work.

A=Attainable, realistic check on whether is this possible to do in a healthy manner and timeline. Healthy and sustainable fat loss for an adult human is about 1 to 2 pounds per week at a maximum. The more the person has to lose the faster they can start to lose the initial weight, but as they get closer to a healthy body weight the harder and slower fat loss will be. Can a person that has not worked out in a decade run a 3-hour
marathon next weekend? Very unlikely.

R=Relevant, how does this exercise tie in with the rest of their life’s goals? Most people do not love working out, and usually do it to accomplish something necessary. Does their next vacation include a lot of hiking? Did they just find out their cholesterol levels are higher than average, and their doctor recommended more physical activity?

T=Timely, what is the timeline to successfully have completed or attained this goal? Setting a date can help motivate people. Without a specific target date, work can always start tomorrow, so it never starts.

Critical Thinking

Set your own SMART goals, 1 fitness/health-related and 1 education-related.

Individual programming

The next part of the chapter will cover topics a personal or group trainer will need to understand to be able to build a workout program and modify specific exercise movements to accommodate clients.

Medical clearance, safety, and training liability is very important and should be covered during the first meeting between trainer and client. The Par-Q test is a great questionnaire to cover if a person is ready for physical activity.

Warm-up and cool-down “Commonly, the warm-up and cool-down involve doing an activity at a slower speed or lower intensity. A warm-up before moderate- or vigorous-intensity aerobic activity allows a gradual increase in heart rate and breathing at the start of the episode of activity. A cool-down after movement allows a gradual decrease at the end of the episode. Time spent doing warm-up and cool-down may count toward meeting the aerobic activity guidelines if the activity is at least moderate intensity (for example, walking briskly as a warm-up before jogging). A warm-up for muscle-strengthening activity commonly involves doing exercises with lighter weight. Stretching is often incorporated during the warm-up and cool-down, and helps reduce the risk of injury, as well as improving flexibility.”

Balance and stability are the foundation of human movements. Starting with balance and stability movements is a great place to start with a physical assessment of a new client, especially an elderly member. Even elite athletes can benefit from advanced balance and stability exercises. Balance can be challenged by performing movements on one leg, on unstable bases, or by having the client close their eyes.

Stability can be taxed using small power bands during regular movements attempting to pull the client off center. This will require clients to activate stabilizing muscles as well as the dominant muscles for a moment. These off-axis forces are great for training athletes with speed and agility.

The cover of this textbook was inspired by the Milo of Croton. Milo was likely a real Greek athlete that has had his feats of strength exaggerated over time into legend. Legend tells of Milo training for the Olympics by purchasing a newly born calf and carrying it over his shoulders up a mountain. Milo does this each day, and as the calf grows and gets slightly heavier each day, Milo can progressively overload his muscles and continually build strength until he is able to carry a full-grown bull up a mountain on his shoulders. The concept of progressive overload is one of the most fundamental ideas about kinesiology and building strength without injury.

Challenging a muscle with small increases in weight over time is how humans develop strength. Human muscle fiber is damaged during strenuous exercise and then repaired during sleep. The repair process makes the fiber slightly larger, thus stronger.

FITT stands for Frequency, Intensity, Time, and Type. These are the four key components that you need to consider when creating a workout schedule. By adjusting these variables, you can customize your workout to meet your specific goals and needs.

• Frequency: How often do you exercise
• Intensity: How hard you exercise
• Time: How long do you exercise
• Type: The type of exercise you do

Critical Thinking

Using FITT principles create your workout plan based on your fitness goals and the exercise you like.

Mobility and flexibility are often used interchangeably, but they are two different concepts when it comes to fitness and movement.

Flexibility refers to the ability of a muscle or group of muscles to lengthen, allowing for a greater range of motion at a joint. This is typically achieved through stretching exercises, such as static stretching or dynamic stretching.

Mobility, on the other hand, refers to the ability of a joint to move freely through its full range of motion. This is determined not only by the flexibility of the muscles surrounding the joint but also by the health and integrity of the joint itself, as well as the neuromuscular system that controls the joint's movement.

While both flexibility and mobility are important for optimal movement and performance, they address different aspects of the movement. Flexibility is important for preventing injury and improving movement quality, while mobility is important for maintaining joint health and preventing movement restrictions.

Including both flexibility and mobility exercises in your workouts can help ensure that your body is moving optimally and efficiently. Flexibility exercises can help improve your range of motion and reduce the risk of injury, while mobility exercises can help improve joint health and prevent movement restrictions.

For example, including dynamic stretching before a workout can help improve flexibility and prepare your body for movement, while including mobility exercises such as foam rolling, or joint mobilization drills can help improve joint health and reduce the risk of injury over time.

Unilateral movements are exercises that work one side of the body at a time, such as single-leg squats or single-arm dumbbell presses. Including unilateral movements in your workouts is important for several reasons:

1. Balance and Stability: Unilateral movements require more balance and stability than bilateral movements, as your body has to work harder to maintain proper form and alignment. This can help improve your overall balance and stability, which can be beneficial for everyday activities as well as sports performance. Symmetry: By working on each side of your body independently, you can help identify and correct any imbalances or weaknesses that may exist between your left and right sides. This can help improve overall symmetry and reduce the risk of injury.
2. Core Strength: Unilateral movements engage your core muscles more than bilateral movements, as your core muscles have to work harder to stabilize your body during the exercise.
3. Variety: Including unilateral movements in your workouts can help add variety and challenge to your routine, which can help prevent boredom and keep you motivated.
4. Rehabilitation: Unilateral movements can be useful for individuals recovering from an injury or surgery, as they allow you to focus on one side of the body at a time and gradually work your way back to bilateral movements.

Overall, incorporating unilateral movements into your workouts can help improve balance, symmetry, core strength, and variety, and can be especially useful for individuals recovering from an injury or surgery.

Isometric exercises are exercises that involve contracting a muscle or group of muscles without moving the joint. Instead of lifting weights or performing reps, you hold a static position, engaging your muscles to maintain that position for a certain period. Examples of isometric exercises include planks, wall sits, and static bicep curls.

There are several reasons why isometric exercises are important to include in your workouts:

1. Strength: Isometric exercises are a great way to build strength, as they recruit a high number of muscle fibers and can be held for longer periods than traditional weightlifting exercises. By increasing strength, you can improve your ability to perform everyday activities as well as sports and fitness-related activities.
2. Joint Stability: Isometric exercises can help improve joint stability, which is important for preventing injuries and improving overall movement quality. By holding a static position, you can strengthen the muscles and connective tissues around a joint, reducing the risk of injury.
3. Time Efficiency: Isometric exercises can be performed anywhere and require little to no equipment, making them a convenient and time-efficient way to get a workout in.
4. Rehabilitation: Isometric exercises can be useful for individuals recovering from an injury or surgery, as they allow you to work the muscles without placing too much stress on the injured area.

Core exercises are important because they help to strengthen and stabilize the muscles in your torso, including your abdominals, back muscles, and hip muscles. A strong core is essential for proper movement and posture, and it can help to improve your athletic performance, prevent injuries, and reduce back pain.

Here are some reasons why you should add core exercises to your workout routine:

1. Improved Posture: Core exercises can help improve your posture by strengthening the muscles in your torso that support your spine. This can help you maintain proper alignment throughout the day, reducing the risk of pain and injury.
2. Reduced Risk of Injury: A strong core can help stabilize your spine and pelvis, reducing the risk of injury during movements such as lifting heavy objects, twisting, and bending.
3. Better Athletic Performance: Many athletic movements, such as running, jumping, and throwing, require a strong core for optimal performance. By including core exercises in your workout routine, you can improve your strength, power, and agility, which can translate into improved athletic performance.
4. Reduced Back Pain: A weak core can contribute to back pain by placing additional stress on the spine. By strengthening the muscles in your torso, you can reduce the risk of back pain and improve your overall spinal health.
5. Improved Balance and Stability: Core exercises can help improve your balance and stability by strengthening the muscles that help you maintain proper alignment and control your movements.

Exercise	Coaching Cues	Common Mistakes	Modifications (easier)	Progressions (harder)
Squat	Hips down back; chest up; drive up through heels	Dropping chest down; hips not low enough; feet not shoulder-width	Reduce weight; box squats; move weight to back squat position	Move weight overhead; add weight; staggered or pistols
Deadlift	Hip hinge, send hips back; keep shoulders back	Rounding back; dropping hips; weight away from body	Remove staggered/single leg; reduce weight	Make single leg; increase range of motion; add weight
Good morning	Hip hinge, send hips back; keep shoulders back	Doing a squat; rounding upper back/shoulders	Less weight; reduce range of motion	More weight; increase range of motion
Lunge	Big step forward/backward; front knee not passing forward over toes	Not taking large enough step; dropping chest down; narrow feet together	Remove jump or weight	Add jump/180 jump; add weight; overhead weight
Sled push	Hips and shoulders in line with wrists; drive through feet	Staying too high; bending arms/shoulders	Less weight; push from higher handle	More weight; push from lower handle
Box jump	Land both feet together on box; triple extension	Landing single leg at a time; not landing full foot on box; not standing up at the top; not watching landing	Step downs; step-ups; toe touches	Increase box height
Hamstring curl	Hips up; slide feet out and pull back to hips	Dropping hips	Slide one foot out at a time; hands out wide; cleaning sliders	Bring hands up off the ground
Pull up	Palms facing forward; two fluid movements (scapular retraction then pull up)	Not using back muscles; single moment of pulling straight up	Jumping pull-ups; negatives; banded; mixed grip	Corncobs; weighted pull-ups
Chin-up	Palms facing toward you; contract biceps to assist	Not using biceps	Jumping chin-ups; negatives; banded	Single-arm
Row	Elbow stays close to ribs; pinch shoulder blades together; elbow straight up to ceiling	Feet staggered incorrectly if bent over	Lighter weight	Single-arm; heavier
Push-up	Hands slightly wider than shoulder-width, strong straight core, elbows close to ribs or wider, elbow twist under body	Fingers not pointing forward, hips too high	Dropping to knees, incline push-ups	Decline push-ups, diamonds, banded push-ups
Bench press	Elbows out wide to 90 degrees or slightly below shoulders, palms facing down, dumbbells straight up and down	Dumbbells moving out too wide, rotated palms	Lighter weight	Increase weight, alternating single-arm reps
Incline press	Elbows out wide to 90 degrees or slightly below shoulders, palms facing down, dumbbells straight up and down	Dumbbells moving out too wide, rotated palms	Move to flat press, lighter weight	Increase weight, alternating single-arm reps
Push press	Hip dip and drive to create momentum through legs, head moves back as bar travels up, head pushes through window	Not using legs, lifting too heavy and arching low back	Lighter weight	Strict press, full thruster
Crunches	Keep feet on ground, lift shoulders up and forward, hands should not pull on head	Using arms to pull head up, lack of spinal mobility, pulling head with hands		Add a plate for plate raises, alter to crunch and twist
Flutter kicks	Feet and shoulders off ground, feet move in small or large pattern	Heels touch the ground	Hands under hips	Holding weight up and behind the head
V ups	Fingers and toes touch in air around midbody, heels and toes do not touch ground	Breaking into two movements	Heels tap the ground	Add object to pass back and forth from hands to feet
Plank	Tight core, ankles, hips, and shoulders all in a straight line	Hips too high or low	Low plank	Side plank, leg lifts, add weight plate to back

Complex Movements	Coaching Cues	Common Mistakes	Modifications (easier)	Progressions (harder)
Cleans	Elbows high and to the outside, weight stays close to the body, deadlift form to start, finish in the front rack	Bicep curl, weight away from the body, squatting the weight up	Stiff weight (not sandbag), less weight	More weight
Snatches	One fluid movement ground to overhead, start in a deadlift position, explode up from the ground, the bar stays close to the body, elbows high out to the outside until they punch up to the ceiling	Doing a clean and press, weight heading too far back overhead, squatting the weight up, weight too far away from the body	Break the movement into a clean and press	Squat snatch
Thrusters	One fluid movement from front rack squat to overhead, use the momentum from your legs to power the bar overhead, the head moves out of the way of the bar	Separating the movement into two phases, not dropping into a full squat	Lighter weight	More weight
KB Swings	Momentum from the hips and glutes should drive the KB up, KB goes to eye level, arms out straight and guiding the weight	Using the shoulders to lift the weight, not “hiking” the Kb back between the legs	Lighter KB or DB	Single-arm

Critical Thinking

Using the above charts for common exercises, create a simple workout plan of 3 or 4 exercises and coach a classmate through them. The classmate performing the movements should intentionally make mistakes to allow the coach to make corrections.

Working with limited space or equipment is a common challenge for personal trainers, especially when working with clients who prefer to exercise at home. Here are some ways a personal trainer might adjust their approach:

1. Make use of bodyweight exercises: Exercises that use only the client's body weight can be done anywhere and are effective for building strength, endurance, and flexibility. Personal trainers can design workouts that incorporate bodyweight exercises such as push-ups, squats, lunges, planks, and burpees.
2. Incorporate resistance bands: Resistance bands are lightweight and portable pieces of equipment that can be used to add resistance to exercises. Personal trainers can teach clients how to use resistance bands to perform a variety of exercises, such as bicep curls, rows, and chest presses.
3. Use furniture or household items: A personal trainer can get creative and use household items as equipment, such as chairs for step-ups or tricep dips, a sturdy table for inverted rows, or a backpack filled with books for weightlifting.
4. Utilize outdoor space: If a client has access to a park or backyard, a personal trainer can incorporate outdoor activities such as running, jumping jacks, sprints, and agility drills.
5. Design a circuit training program: Circuit training is a workout program that combines multiple exercises in a sequence. A personal trainer can design a circuit training program that includes exercises that use minimal equipment and space, which allows the client to get an effective workout in a small area.

Muscle recovery is an important aspect of any workout routine. After exercise, the body needs time to recover and repair muscle tissue. Here are some muscle recovery tips to help you maximize the benefits of your workouts:

1. Hydrate: Drink plenty of water before, during, and after your workout to help your body stay hydrated.
2. Stretch: Stretching can help reduce muscle soreness and improve flexibility. Focus on stretching the muscles you worked on during your workout.
3. Foam roll: Using a foam roller can help release muscle tension and improve circulation, reducing soreness and stiffness.
4. Take a rest day: Give your body time to rest and recover by taking a day off from exercise or doing low-impact activities like walking or yoga.
5. Get enough sleep: Sleep is essential for muscle recovery. Aim for 7-8 hours of sleep per night to help your body repair and regenerate muscle tissue.
6. Eat a balanced diet: Eating a balanced diet with plenty of protein can help your muscles recover and grow stronger.
7. Ice or heat: If you experience soreness or inflammation, try using ice or heat therapy to relieve pain and reduce swelling.

Remember, everyone's body is different, so it's important to listen to your body and adjust your recovery routine as needed. By taking care of your body after exercise, you can help maximize the benefits of your workouts and avoid injury.

For many kinesiology students, personal or group training is an ideal job while in college to use as a steppingstone to build experience in the field working with clients. It is also possible to continue in this area of kinesiology for a lifelong career through gym ownership or online training and exercise program design.

If this field of work and study is of interest to you earning a personal training certification will be critical to starting a job. Many companies do certifications but the top three are ACE Fitness, NASM, and NSCA.

Chapter 11 focuses on athletic training which is often confused with personal training.