After determining the right CPT program has been selected and
enrollment process has been completed, studying becomes the next big
undertaking. In the very beginning, when I began studying with ISSA and
realized the volume of information that I had to understand and remember, I
felt overwhelmed and wondered if I had made a mistake. It was a lot of
information that I had forgotten and left behind in high school and college
that I didn’t know if I wanted to revisit. And then, I had to complicate the
whole matter by signing up to study another CPT program (NASM) in the middle of
still completing course work with the first CPT program! But, as I got things
together and settled into both programs, I began to see the overall same
framework of concepts and topics needed to successfully pass them:
Exercise Science
Human Biology & Anatomy
Nutrition
Client
Behavior & Personal Development
Operating as
an Effective and Professional Trainer
Bonus Sixth
Topic: CPR and First Aid Principles and Fundamentals
There are other topics that are more specialized, but they
would each need their own respective blog articles to cover them in detail (For
example: Exercise and diabetes, pregnant women, obese populace, training
youths, arthritis, osteoporosis, heart conditions, etc.). If there is enough interest, these topics
might be explored in the future. Also, this is general outline/primer to assist
those that are interested in an overview to better familiarize yourself before
you start studying.
Topic # One: Exercise Science
I found that when I previously researched this topic, others
tended to define kinesiology (study of the human movement system) first
followed by exercise physiology (accurate assessment of the state of a person’s
health and fitness wellbeing) before exercise science. This is because exercise
science is the middle ground between applying both elements of kinesiology and
exercise physiology in an effort to illicit a proper response from the human
body as the human body is actively engaged in motion. Exercise Science covers principles
and elements from both fields so that we can effectively assess and evaluate
these responses. This can lead to the development of effective plans to assist
those in need of health and wellness improvement.
Kinesiology
Kinesiology is the study of the science, anatomy,
physiology, biomechanics, etc. of human body movement. When I studied with
NASM, it is known as the human movement system, and it covers three different bodily
systems that work separately and in cooperation together in order to focus on
motion, function and performance:
Human Movement System:
Nervous System: Voluntary and involuntary reaction to
internal and external stimuli wherein electronical impulses are sent through
the body so that the body can respond appropriately and take the necessary
action.
Muscular System: Our muscles reacting to the demands of the
nervous system and utilizing the stored energy molecules in the body to produce
the desired action with strength and power.
Skeletal System: Providing the support and structure
for our bodies so that coordinated and stable movement can occur.
Where these three systems all intersect, and overlap gives
us dynamic movement in the planes of motion. Although there are many, the
primary three planes of motion that most exercises seem to fall in to are:
Sagittal
Frontal
Transverse
Exercise Physiology
Exercise Physiology involves the collection of assessments,
statistics, and data that will be analyzed in regard to the improvement of
health, wellness, and fitness through exercise and performance. One should look
into familiarizing themselves with topics regarding cardio assessments,
muscular imbalances, and other fitness/performance assessments.
Physical Fitness & Training Principles
Effective program design occurs when the following
principles are recognized and taken into consideration during the observation
and planning process when assisting to the client and his/her unique needs:
Overload Principle: Muscle growth changes of size and
mass (muscle hypertrophy) through the over exertion of the muscle as it is
placed under the conditions of a challenging exercise routine. Since our
muscles will adapt after a while, the variables of the workout will have to
change for additional muscle fiber re-composition to take place. Since our muscles will adapt to the level of
difficulty and the exercises become easier, the variables of the workout will
have to change for additional muscle fiber re-composition to take place.
Specificity Principle: The selected muscle being
trained will be the one that will respond and thereby experience growth in size
and adapt. As an example: A ballerina may have stronger legs than arms while an
aerialist may have a stronger core and upper body strength than legs because
the ballerina and the aerialist both train towards the demands of their
respective professions.
Reversibility Principle: When exercise ceases and
desists so will muscle growth in terms of adaption. The muscle growth gained
will begin to revert and adapt to less muscular state.
Individuality Principle: How a person will train for
fitness will be individual and unique from the next person no matter what the
similarities might be.
Further Research Suggestions: Look
further into these fields of study and focus on lengthy and involved topics
regarding muscle mechanics, the planes of motion, leverage muscle imbalances.
Topic Two: Human Biology and Anatomy
A good understanding and knowledge of human biology and
anatomy prior to enrolling in a CPT program can go a long way in laying solid
foundation towards understanding exercise science, kinesiology, physiology,
etc. There are about 10 to 11 overlapping and inter-coordinating bodily human
systems that we should know about. The ones that are the most significant
towards a CPT program involve the heart and the cardiorespiratory system and
the human movement system. I would like to note that although biology and
anatomy are a part of these exams, it is not required for you to be an expert
in these areas; just obtain good working knowledge so that studying the
different aspects of exercise science becomes easier to grasp. With that said
expand your knowledge on the following topics:
Metabolic Process
Knowing the metabolic process (the biochemical response that
occurs within the cellular level of the human body (and all living beings) to
sustain life.) is very important towards studying for the CPT because how our
bodies process energy and at what times during performance certain processes
begin to start can help us to switch methods and make workouts more individualized
while still leveraging the best out of every aspect of an exercise. At the
center of this is the production of a molecule known as Adenosine Triphosphate
(ATP) which our energy source inside the human body for all kinds of physical activity
levels.
ATP Pathway & Time Window
Before ATP can be produced by our bodies, we need to consume
food so that it can be broken down into food substrates and stored in our cells
for use as energy later on to fuel physical activity and performance. During
the length, duration, and intensity of our physical activity and/or exercise
regime how the ATP is created can vary in three ways:
ATP-PC System: Provides energy mainly for high
intensity but short bouts of time (less than 30 seconds).
Glycolic System (Glycolysis): Provides energy just as
ATP-PC begins to run out and convert glucose into pyruvate and adenosine
triphosphate (ATP) for more energy (begins at around the 30 second mark).
Oxidative System (Oxidative Phosphorylation): Oxygen
is utilized in order to produce more adenosine triphosphate (begins around
3-minute mark).
Total Daily Energy Expenditure (TDEE)
When we take a step back and look at the percentage that
actual physical activity and performance takes up out of the over total of energy,
we burn during a typical day might surprise you. At 15%, one must wonder then
how are we expending the rest of our energy? This is where understanding the
Total Daily Energy Expenditure (TDEE) and the various components that it is
made up of comes into light. TDEE is defined as the total amount of energy that
the body expends in one day. The sum of the following components can be
expressed mathematically* by simply adding them together:
Resting Metabolic Rate (RMR/minimum to keep a person
alive/60-75%) +
Exercise Activity Thermogenesis (EAT/15%) +
Thermic Effect of Food (TEF/10%) +
Non-Exercise Activity Thermogenesis (NEAT/15%)
The Anatomy and Functionality Of
The Heart & The Cardiorespiratory System*
Human Movement System*
Nervous System
Skeletal System
Muscular System
Further Research Suggestions: *Get a detailed and
illustrated chart for each of these respective systems. You can find it here.
Topic # Three: Nutrition
Proper nutrition is the driving force behind achieving
better health and wellness. As a surprise to some, it does extend beyond the peripheral
(i.e., fruit and vegetables). When we consume food (lean meats, vegetables,
fruits, etc.) the food is digested broken down into their substrate
counterparts (amino acids, glucose, and lipids) and are then absorbed into the
body to aid and assist in certain functions and processes towards health and
performance. Overall, in regard to metabolism and the three energy systems, all
three substrates can be utilized to assist in the process of creating more ATP
in order for the body to have energy to perform and move dynamically. The three
substrates part in the metabolic process can’t be ignored and gives a grander
and fuller picture of the role of proper nutrition and the variety of ways it
can positively contribute to the needs of our body outside of the obvious ways.
When you understand the elements that make up this
foundation, you be able to assist your client at a high level of expertise as a
professional CPT. Make certain you review and have a good working knowledge
about the facts and stats of:
Macronutrients
Energy yielding nutrients that have a big impact on our
health and fitness needs. They are as follows:
Fats (lipids)
Carbohydrates (glucose)
Proteins (amino acids)
Micronutrients
Non-energy yielding nutrients that affect and assist our
bodies metabolism process and regulatory functions in a different manner than
macronutrients. They are as follows:
Vitamins (water soluble and fat soluble)
Minerals (Macro and Trace)
Further Research Suggestions: Know
the substrate forms as it correlates to the macronutrients, energy per gram,
AMDR and RDA recommendations and recommended daily intake, etc. My free
study guide covers this information.
Topic # Four: Client Behavior and
Personal Development
A huge part of assisting clients with their health,
wellness, and fitness related communities is dealing with the psychological
aspects of helping them with changing old behaviors and habits that don’t serve
them well (effectively) in achieving their fitness goals. Since old habits are
so hard to change quickly, a certain level of planning, coaching, and effective
communication is needed so that the change is gradual and occurs over time so
that the client is comfortable and not feeling frustrated or overwhelmed. Focus studying and familiarizing yourself
with the Motivational Interviewing, Behavioral Change Techniques (BCTs), the
concept devising SMART Goals and the Stages of Change
Model as they specifically pertain to the fitness industry so that your future
clients can stay on track and accomplish their goals to the best of their
ability.
Motivational Interviewing
Good listening skills are enhanced and put to work by knowing
when to ask the right questions to keep the client talking and the conversation
steered in the right direction. We can also guide them towards better thought
process so that they can build their own upon their self-discovery and expand
their critical problem-solving skills (thinking outside of the box). Afterall,
we are here for coaching, teaching, guidance, and empowerment, not have clients
follow our every word without thought. We learn and understand the client in
order to better assist them each time and they in return learn from us about
the tools and resources they need to implement and utilize so that in the
future they will be more and more self-sufficient and progressively help
themselves.
Behavioral Change Techniques
(BCTs)
The BCTs involve a group of
strategies and techniques that help to influence the “determinants of behavior”
so that the new direction in behavior can be achieve. Let’s just say as an
example the desired behavior is greater self-esteem with exercising –
performing exercises with correct form. We could build this person’s confidence
by regressing the exercise and making modifications, discussing the physical
limitations of the exercise, finding out their comfort level, breaking down the
exercise in its simplest steps or form, physically demonstrate how to perform
the exercise, etc. By partnering with the individual in such a manner, we can teach
them and assist them with building up a mastery over time wherein thy will
build their confidence level in tandem. I think the big thing to note regarding
the BCTs is setting the stage correctly before the use of the techniques. Prior
to utilizing the BCTs a CPT must demonstrate that they are capable of effectively
listening and communicating with a client to be able to serve and assist the
client at their unique level. At the heart of the BCTs comes from the extrapolating
of the correct information from your client to know what to suggest in order to
help them make better choices on their own. The closer you are to correctly
analyzing them through thoughtful and active listening skills and asking the
right questions in the right manner, the closer you will be to communicating
and providing them with accurate feedback they need for improvement and staying
on track when unforeseen situations occur.
SMART Goals
After a certain level of active listening and communication
has taken place, we can devise solid goals that will enable the client to
adhere to an equally solid structure to accomplish their health and fitness
needs in an effective, efficiently, and timely manner. The word SMART is an
acronym wherein each letter stands for the first letter of a specific strategy
used in devising an effective and efficient goal that can be accomplished:
Specific
Measurable
Attainable
Realistic
Timely
Should any one of the five listed above is not adhered while
devising a goal, we risk the goal not being accomplished and a client that is
frustrated, confused and close to giving up.
The Stages of Change Model
The identification of the various
phases the change can process towards and revert back to. The process is also
the discovery of where the client is for change needs to be assessed accurately
so that no time is wasted. If a client is not ready for change at the time
when they speak with you then there is no need to force or push. Allow them to
gather the information from you as the CPT that they need and then when they
are truly ready, they will go to you for further assistance.
Further Research Suggestions: Look up scenarios and begin
practicing these methods and techniques to extend and develop your expertise.
For more information on these strategies and techniques you can view it here.
Topic Five: Operating as an
Effective and Professional Trainer
A big part of becoming a professional trainer is knowing how
to operate a business and represent you and your business legally in an
ethical, responsible, and professional (conscientious) manner. We must
familiarize ourselves with the concepts of sound business practices, be mindful
of the kinds of working environments that we want to operate in and concepts of
practicing within the scope of our practice and to know when to refer our
clients to the experts that are outside of our field. As CPTs we act as the first
end in assisting clients with their health-related issues. We help them with
learning preventative measures. We do not prescribe or diagnose outside the
scope of our practice. As an example, as a personal trainer we cannot prescribe
meal plans to a client. Only a dietitian can. However, it is in our scope of
practice to provide the tools and resources needed in making better choices in
healthier meal options. Also, knowing the sort of job and/or professional
position we would like to take aspire to become is important to contempt the
outlook of your career and develop your career goals for the future.
Scope of Practice
We must follow and adhere to the process, procedures,
guidelines as defined and mandated by our profession as certified personal
trainers. As a CPT we fall within the Allied Health and Wellness spectrum. We
are the front end and help the client as previously mentioned above to practice
preventative measures and care for one’s health. We also have the unique
position of knowing when to advise our client to seek the help of trained and licensed
professional outside of our scopes of practices (referrals). Other
professionals that we might refer our clients to are (but are not limited to)
as follows: Registered Dieticians, Chiropractors, Physical Therapist, Mental
Health, and Wellness Counselor, etc.
Business and the Work Environment
As soon as you obtain your certification as a personal
trainer, you will have to decide upon the type of gym environment that you are
interested in working in such a non for profit (like a YMCA), franchise gym
chain, personally owned box gym, etc. All of which come with their own unique
pros and cons that will help to shape your career development and how you will
conduct business in the future as an employee and perhaps eventually as an
employer. Operating has an independent contractor will having operating and
working independently where everything you do will depend upon you. That might
make some people feel apprehensive while to others it might seem exhilarating.
Research will be required regarding a typical scheduled day, workload, tasks,
and responsibilities that each environment and situation might bring to a newly
certified CPT.
Code of Conduct and Business
Practices
How you will conduct your business and how you represent
yourself as a professional will determine your success in the future. The
following elements should be put into great consideration:
Professionalism – Stature, demeanor, language,
representation of oneself in a knowledgeable, skilled, and professional manner.
Confidentiality – Handling and disposal of client’s
sensitive information in a discreet and private manner.
Legal and Ethical Considerations – Complying with the
local, state, and federal laws and legal requirements.
Business Practices – Marketing, advertising, sales,
building rapport with clients, accounting, etc. will all factor into becoming a
solid business minded CPT. Should you choose to become an independent contractor
then consider obtaining your own insurance and how to run one’s business as a
fully functioning entrepreneur. This of course will come with its own business
skill sets that mirror working for an employer but with additional and more
advanced skills to learn and master.
Further Research Suggestions: Look into the whether you are
interested in becoming an independent contractor or work at a gym facility and
weigh out the pros and cons.
Bonus Sixth Topic: CPR and First
Aid Principles and Fundamentals
As per the American Red Cross website: Cardiopulmonary
Resuscitation (CPR) is utilized to help save lives during a cardiac event
and/or breathing emergency. There are seven sequential steps to administer
correctly in a high-pressured situation that could either mean life or death
for the person you are assisting. As a certified personal trainer, it is
crucial to have this training because we often deal with individuals that are
of various states of deconditioning and under doctor’s orders to improve their
health through diet and exercise. There is an obvious likelihood that does
exist and greater chance that an emergency taking place as a CPT is training a such
client. It goes along way without saying that seeking training and becoming
highly proficient in CPR procedures is right decision to make.
I highly and strongly recommend studying and obtaining your
CPR certification immediately so that it will be one less thing to worry as you
study for your CPT exam! With a lot of these programs, they will want you to
have this in place prior to taking their exam. Personally, I enrolled with Red
Cross because in a lot of ways, they are the definitive organization to go to
when it comes to learning the most up to date steps to resuscitating and saving
a person’s life and also providing good quality care and assistance until the
EMS arrive. Their certification program is universally recognized and accepted
by any accredited CPT Program, and you won’t have to worry about its validity
should you need to obtain an additional certification or training that requires
to be CPR trained.
When taking the course, I thought the depth of training was
just amazing. As a part of the course that I enrolled in, the online portion
utilized an interactive scenario that went beyond just textbook reading and
studying to help build comprehension. There was an in-person session with an
instructor that went over the scenarios practiced online in a classroom
environment with physical props. It helped to practice in real time and have
all of your concerns and questions addressed. It was a real eye-opening moment
to practice the breaths on a variety of CPR dummies and how it should feel
closer to real life. I would definitely suggest obtaining the training from
them and review the information provided as often as possible.
Further Research Suggestions: There are 7 steps to practicing CPR when an
emergency occurs. Learn and know these seven steps to CPR which includes
resuscitation and heart defibrillation and how to properly lead and conduct
oneself during these situations. I do discuss the seven steps and you can find
it here.
Since there is a vast amount of information to cover and
study towards passing a CPT exam, the quick study
guide that I have put together outlines these topics so that you can get
familiarized with the concepts and topics prior to enrollment. I certainly wish
I had this to review at my leisure at the time. It might have made a world of a
difference in enhancing my confidence and quality of learning as I studied. It
is located here.
Articles Resources:
Here are the websites I visited, articles I read and/or
textbooks I consulted as I conducted my research for this blog article and free
study guide. You are most welcome to utilize them for your own research
purposes:
https://www.pointloma.edu/resources/kinesiology/kinesiology-vs-exercise-science-vs-sport-performance
https://www.sports-management-degrees.com/faq/what-is-exercise-science/
https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability
https://mountainsidefitness.com/blog/the-progression-of-physical-fitness/
https://www.sharecare.com/health/types-exercise/what-three-main-types-exercise
https://www.realbuzz.com/articles-interests/fitness/article/the-four-principles-of-training/
https://journals.lww.com/acsm-csmr/fulltext/2019/04000/sports_training_principles.2.aspx
https://www.credentialingexcellence.org/Accreditation/Earn-Accreditation/NCCA
https://en.m.wikipedia.org/wiki/Kinesiology
https://en.m.wikipedia.org/wiki/Exercise_physiology
https://www.nasm.org/edge/info/performance-assessments
National Academy of Sports Medicine (NASM) Educational CPT
Textbook: NASM Essentials of Professional Fitness Training, 7th Edition,
Editor: Brian G. Sutton.
Link to American Red Cross website:
Direct Link to Website: https://www.redcross.org/
Direct Link to CPR Steps: https://www.redcross.org/take-a-class/cpr/performing-cpr/cpr-steps
Direct Link to CPR Program Course Information &
Certification: https://www.redcross.org/take-a-class/cpr?utm_source=RCO&utm_medium=For_Individuals_Find_Classes_and_Certification&utm_content=CPR
Direct Link to What is an AED Explained: https://www.redcross.org/take-a-class/aed/using-an-aed/what-is-aed
***
FYI, the tutoring services that I provide are to help those
to learn not only how to pass a certified personal trainer (CPT) exam but to
also learn the fundamentals of being a knowledgeable, educated, and confident
CPT. I offer informative blog postings and videos on relevant subject matter
and topics, study guides and advice for free. For more hands on and one on one
tutoring services, please contact
me.
In the meantime, please feel free to check out my website
and other blogs articles. Don’t be afraid to reach out to me and let me know
what you think! I’m always here for you when you need me
to be!
Until next time… Keep Inspired &
Ignite the Spark Firestar!™
Nadia
Matheson
Catalystt Tutoring™
Each one, teach one!
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