AMERICAN COUNCIL ON EXERCISE PERSONAL TRAINER UNIVERSITY CURRICULUM LAB MANUAL
LAB ACTIVITY #1: SOCIAL SUPPORT STRATEGIES ACTIVITY DESCRIPTION An important coping strategy for relapse prevention is for clients to develop and maintain a socialsupport network for exercise. For Lab Activity #1, choose one of the social support strategies listed below to implement with a friend, family member, or existing client. After trying the strategy, write one to two paragraphs about how successful/practical you feel the strategy would be in the personaltraining setting. Reference ACE Personal Trainer Manual, 5 th Edition, p. 32, Apply What You Know ACE Personal Trainer University Curriculum Lab Manual Page 1
LAB ACTIVITY #2: DEVELOPING ACTIVE LISTENING SKILLS ACTIVITY DESCRIPTION Effective listening means listening closely and carefully to both the words and the emotions behind the speaker s words. During the investigation stage, careful listening is critical so that the personal trainer can understand the new client. Effective listening can help the personal trainer gather information that will enhance exercise program design as well as the personal trainer s working relationship with that client. One aspect of being an effective listener is developing active listening skills. For Lab Activity #2, complete both of the short, online assessments listed below. Set SMART goals for improving your communication skills and take active steps for achieving your goals, as described below. Reference ACE Personal Trainer Manual, 5 th Edition, p. 47, Apply What You Know ACE Personal Trainer University Curriculum Lab Manual Page 2
LAB ACTIVITY #3: INCREASING YOUR CULTURAL COMPETENCE ACTIVITY DESCRIPTION Cultural competence can be defined as the ability to communicate and work effectively with people from different cultures. Personal trainers who work with people from different backgrounds can develop cultural competence by taking time to learn about clients beliefs, attitudes, and lifestyles. For Lab Activity #3, read about increasing your cultural competence below, then seek out a friend or acquaintance who has a different cultural background from your own. Ask him or her about experiences with exercise and fitness as they are traditionally viewed from his or her culture. Write a paragraph or two comparing and contrasting your friend s and your views on exercise and fitness. Reference ACE Personal Trainer Manual, 5 th Edition, p. 60 61, Apply What You Know ACE Personal Trainer University Curriculum Lab Manual Page 3
LAB ACTIVITY #4: DECISIONAL BALANCE WORKSHEET ACTIVITY DESCRIPTION One of the components of the transtheoretical model of behavioral change (TTM) is decisional balance, which refers to the number of pros and cons perceived about adopting and/or maintaining an activity program. Precontemplators and contemplators perceive more cons (e.g., sweating, sore muscles, time, cost, unwanted physical changes, and boredom) related to being regularly active than pros. The perceived cons do not have to be logical or realistic to prevent an individual from being active. As people progress through the stages of change, the balance of pros and cons shifts, such that people in the action and maintenance stages perceive more pros about being active than cons. The decisional balance worksheet presented below can be used to help clients weigh the perceived benefits against the potential costs involved with making a change. For Lab Activity #4, choose a behavior that you would like to change and complete the decisional balance worksheet for yourself. Reference ACE Personal Trainer Manual, 5 th Edition, p. 74 ACE Personal Trainer University Curriculum Lab Manual Page 4
LAB ACTIVITY #5: REPLACING IRRATIONAL THOUGHTS ACTIVITY DESCRIPTION A person s exercise behavior is influenced by how he or she thinks about exercise and about succeeding in an exercise program. Not only should personal trainers understand what their clients think about exercise participation, but they should also be aware of the types of thoughts that their clients have about lapses in program participation. For Lab Activity #5, think of a time or situation in your life where you might have had (or may currently have) irrational thoughts about a circumstance. Ask yourself the questions listed below, and then re examine your thoughts on the subject. Reference ACE Personal Trainer Manual, 5 th Edition, p. 78 79, Apply What you Know ACE Personal Trainer University Curriculum Lab Manual Page 5
LAB ACTIVITY #6: FACILITATING BEHAVIORAL CHANGE ACTIVITY DESCRIPTION The greatest impact that personal trainers can regularly have on the lives of their clients is to help them to change health related habits and establish positive relationships with exercise. The most important initial adaptations come from helping a client modify behavior to establish a habit of regular exercise. For Lab Activity #6, choose any of the three key steps from the list below and write at least two strategies that will help you achieve each of those steps with clients. For example, one strategy for Implementing relapse prevention strategies would be to educate clients about the importance of stimulus control. Reference ACE Personal Trainer Manual, 5 th Edition, p. 96, Apply What you Know ACE Personal Trainer University Curriculum Lab Manual Page 6
LAB ACTIVITY #7: ASKING THE RIGHT INTERVIEW QUESTIONS ACTIVITY DESCRIPTION It is important to use a variety of interviewing techniques to clearly understand the content of a client s message. Avoid questions that simply require a yes or no answer. For Lab Activity #7, team up with a fellow classmate or friend. Act as a personal trainer, as your classmate acts as a client, and role play asking the questions listed below. Based on the responses you receive, come up with a brief, initial exercise program for your client. Share your plan with your partner and ask him or her if the plan would be an appropriate start based on the responses you received earlier. Reference ACE Personal Trainer Manual, 5 th Edition, p. 115, Expand Your Knowledge ACE Personal Trainer University Curriculum Lab Manual Page 7
LAB ACTIVITY #8: THE INVESTIGATION STAGE ACTIVITY DESCRIPTION Complete the Sample Health History Form, Exercise History and Attitude Questionnaire, and Sample Medical Release Form (on the following pages) with classmates, friends, or family members. Use the information to determine if each individual is a suitable candidate for personal training, and if so, outline a plan for how you would proceed. References ACE Personal Trainer Manual, 5 th Edition, p. 115, Expand Your Knowledge Health History Questionnaire Exercise History and Attitude Questionnaire Sample Medical Release Form ACE Personal Trainer University Curriculum Lab Manual Page 8
ACE Personal Trainer University Curriculum Lab Manual Page 9
ACE Personal Trainer University Curriculum Lab Manual Page 10
ACE Personal Trainer University Curriculum Lab Manual Page 11
ACE Personal Trainer University Curriculum Lab Manual Page 12
LAB ACTIVITY #9: HEART RATE AND BLOOD PRESSURE ACTIVITY DESCRIPTION Practice measuring heart rate and blood pressure with classmates, friends, and family members. Follow the procedures in the ACE Personal Trainer Manual for measuring heart rate (p. 139 141) and blood pressure (p. 141 143). Resting Heart Rate bpm Systolic BP mmhg Diastolic BP mmhg Reference ACE Personal Trainer Manual, 5 th Edition, p. 139 143 ACE Personal Trainer University Curriculum Lab Manual Page 13
LAB ACTIVITY #10: STATIC POSTURAL ASSESSMENT ACTIVITY DESCRIPTION Ask a classmate, friend, or family member to serve as a subject as you practice the static postural assessment. Reference ACE Personal Trainer Manual, 5 th Edition, p. 154 156 ACE Personal Trainer University Curriculum Lab Manual Page 14
LAB ACTIVITY #11: MOVEMENT SCREENS ACTIVITY DESCRIPTION Ask a classmate, friend, or family member to serve as a subject as you practice the following movement screens: Bend and Lift, Hurdle Step, Shoulder Push Stabilization, and Thoracic Spine Mobility. Use the corresponding assessment forms on the following pages to record each assessment. References: ACE Personal Trainer Manual, 5 th Edition, p. 167 175 Bend and Lift Hurdle Step Shoulder Push Stabilization Thoracic Spine Mobility ACE Personal Trainer University Curriculum Lab Manual Page 15
ACE Personal Trainer University Curriculum Lab Manual Page 16
ACE Personal Trainer University Curriculum Lab Manual Page 17
ACE Personal Trainer University Curriculum Lab Manual Page 18
ACE Personal Trainer University Curriculum Lab Manual Page 19
LAB ACTIVITY #12: FLEXIBILITY & MUSCLE LENGTH TESTING ACTIVITY DESCRIPTION Ask a classmate, friend, or family member to serve as a subject as you practice the following flexibility assessments: Thomas Test, Passive Straight leg Raise, Shoulder Flexion, Shoulder Extension, Internal Rotation, External Rotation, and Apley s Scratch Test. Use the Flexibility Assessments form on the following page to record each assessment. References ACE Personal Trainer Manual, 5 th Edition, p. 175 178 Flexibility worksheet ACE Personal Trainer University Curriculum Lab Manual Page 20
ACE Personal Trainer University Curriculum Lab Manual Page 21
LAB ACTIVITY #13: ANTHROPOMETRIC MEASUREMENTS ACTIVITY DESCRIPTION Ask classmates, friends, or family members to act as subjects for anthropometric measurements following the protocols for skinfolds, circumferences, and body mass index (BMI) in the ACE Personal Trainer Manual. Work with a classmate, instructor, or experienced personal trainer who can observe your measurement techniques and provide feedback. Practice using the skinfold calipers until you are able to get consistent measurement results. Practice with the flexible tape until you are able to get consistent measurement results. Record all information on the Anthropometric Data Form on the following page. Record height and weight, preferably measured, though self reported is adequate for this lab activity, and then calculate BMI and compare this to the value obtained using Table 8 7 (p. 205) and the BMI Reference Chart on page 186. Measure waist and hip circumference and calculate waist to hip ratio. Compare waist circumference and waist to hip ratio to the reference tables on page 188. Measure the appropriate skinfolds for males (chest, thigh, and abdominal) and females (triceps, thigh, and suprailium) and calculate percent fat following the protocols for the Jackson and Pollock three site formula. Compare your calculation to the values found using Table 8 3 (men) or 8 4 (women) (p. 203 204) and compare to the reference tables (Tables 8 5 and 8 6) on page 205. Reference ACE Personal Trainer Manual, 5 th Edition, p. 199 212 ACE Personal Trainer University Curriculum Lab Manual Page 22
ANTHROPOMETRIC DATA FORM BMI Height (m): Weight (kg): BMI: Rating: Waist-to-Hip Ratio Waist (cm): Hip (cm): HWR: Risk Level: Skinfold Measurements Trial 1 Trial 2 Trial 3 Average of two measurements (within 2 mm) Gender (circle): Male Female Site 1: Site 2: Site 3: + Total = Percent Fat: % ACE Personal Trainer University Curriculum Lab Manual Page 23
LAB ACTIVITY #14: ASSESSING HEART RATE AT VT1 AND VT2 ACTIVITY DESCRIPTION Read the Submaximal Talk Test for VT1 section in the ACE Personal Trainer Manual (p. 221 226). Conduct this assessment with a classmate, friend, or family member and record heart rate at VT1. Read the VT2 Threshold Test section in the ACE Personal Trainer Manual (p. 224 225). Conduct this assessment with a classmate, friend, or family member, record heart rate at the end of each of the last five minutes of the assessment, and calculate the VT2 heart rate estimate. Note: Be sure that the individual performing this assessment has the appropriate health and fitness to safely complete the VT2 Threshold Test. Reference ACE Personal Trainer Manual, 5 th Edition, p. 222 225 ACE Personal Trainer University Curriculum Lab Manual Page 24
HEART RATE AT VT1 AND VT2 VT1 Heart Rate: VT2 Heart Rate 1: Sum of 5 Heart rates: Heart Rate 2: Heart Rate 3: Heart Rate 4: Average Heart Rate (Sum / 5) Heart Rate 5: Multiply average heart rate x 0.95 ACE Personal Trainer University Curriculum Lab Manual Page 25
LAB ACTIVITY #15: MUSCULAR ENDURANCE, MUSCULAR STRENGTH, AND SPORT SKILL ASSESSMENTS ACTIVITY DESCRIPTION Ask a classmate, friend, or family member to serve as a subject as you practice the following muscularendurance, muscular strength, and sport skill assessments: push up, curl up, body weight squat, 1 RM bench press, 1 RM leg press, 1 RM squat, standing long jump, vertical jump, pro agility test, and 40 yard dash. Reference ACE Personal Trainer Manual, 5 th Edition, p. 233 256 ACE Personal Trainer University Curriculum Lab Manual Page 26
LAB ACTIVITY #16: SELF MYOFASCIAL RELEASE ACTIVITY DESCRIPTION Practice performing the self myofascial exercises and stretches illustrated below. Enlist the help of a classmate, friend, or family member and practice cueing him or her through the various movements. Note: Be sure that the individual performing each exercise has the appropriate fitness and skill levels to do so safely and with proper form. ACE Personal Trainer University Curriculum Lab Manual Page 27
Reference ACE Personal Trainer Manual, 5 th Edition, p. 273 ACE Personal Trainer University Curriculum Lab Manual Page 28
LAB ACTIVITY #17: FUNCTIONAL PROGRAMMING FOR STABILITY MOBILITY AND MOVEMENT ACTIVITY DESCRIPTION Using the list on the following pages, practice performing the exercises and stretches illustrated throughout Chapter 9 in your ACE Personal Trainer Manual. Enlist the help of a classmate, friend, or family member and practice cueing him or her through the various movements. As you practice these exercises, focus on the objectives listed for each exercise progression to help you effectively incorporate them into client programs. Note: Be sure that the individual performing each exercise has the appropriate fitness and skill levels to do so safely and with proper form. Reference ACE Personal Trainer Manual, 5 th Edition, p. 281 321 ACE Personal Trainer University Curriculum Lab Manual Page 29
FUNCTIONAL PROGRAMMING FOR STABILITY MOBILITY EXERCISE TABLE/FIGURE NUMBER PAGE Exercise progression for core activation Table 9 1 p. 279 Exercise progression for core stabilization Table 9 2 p. 280 Cat camel Figure 9 21 p. 281 Pelvic tilts Figure 9 22 p. 282 Pelvic tilts progressions: Supine bent knee marches Figure 9 23 p. 282 Pelvic tilts progressions: Modified dead bug with reverse bentknee marches Figure 9 24 p. 283 Hip flexor mobility: Lying hip flexor stretch Figure 9 25 p. 284 Hip flexor mobility progression: Half kneeling triplanar stretch Figure 9 26 p. 284 285 Hamstrings mobility: Lying hamstrings stretch Figure 9 27 p. 285 Hip mobilization with glute activation: Shoulder bridge (glute bridge) Figure 9 28 p. 286 Hip mobilization: Supine 90 90 hip rotator stretch Figure 9 29 p. 287 Thoracic spine (T spine) mobilization exercises: Spinal extensions and spinal twists Figure 9 30 p. 287 288 Posterior mobilization: rocking quadrupeds Figure 9 31 p. 289 Interior capsule stretch Figure 9 33 p. 291 Posterior capsule stretches Figure 9 34 p. 291 Anterior capsule (pectoralis) stretch Figure 9 35 p. 291 Superior capsule stretch Figure 9 36 p. 291 Shoulder packing Figure 9 37 p. 292 Internal and external humeral rotation Figure 9 38 p. 293 Diagonals Figure 9 39 p. 294 ACE Personal Trainer University Curriculum Lab Manual Page 30
EXERCISE TABLE/FIGURE NUMBER PAGE Reverse flys with supine 90 90 Figure 9 40 p. 295 Prone arm lifts Figure 9 41 p. 296 Closed kinetic chain weight shifts Figure 9 42 p. 297 ACE Personal Trainer University Curriculum Lab Manual Page 31
FUNCTIONAL PROGRAMMING FOR MOVEMENT EXERCISE TABLE/FIGURE NUMBER PAGE Single leg stands Figure 9 47 p. 301 302 Dynamic movement patterns over a stable base of support Table 9 4/Figure 9 48 p. 302 304 Hip hinge Figure 9 53 p. 308 Lower extremity alignment Figure 9 54 p. 309 Figure 4 position Figure 9 55 p. 309 Half kneeling lunge rise Figure 9 56 p. 310 Lunges Figure 9 57 p. 311 Lunge matrix Figures 9 58 and 9 59 p. 312 313 Bilateral and unilateral presses Figure 9 60 p. 315 Thoracic matrix Figure 9 61 p. 316 Overhead press Figure 9 62 p. 317 Bilateral and unilateral rows Figure 9 63 p. 318 Wood chop spiral patterns Figure 9 64 p.320 321 Full wood chop and hay bailer patterns Figure 9 65 p. 321 ACE Personal Trainer University Curriculum Lab Manual Page 32
LAB ACTIVITY #18: OVERHEAD PRESS MOVEMENT ACTIVITY DESCRIPTION Practice performing the overhead press movement progressions illustrated below. Enlist the help of a classmate, friend, or family member and practice cueing him or her through the various movements. Note: Be sure that the individual performing each exercise has the appropriate fitness and skill levels to do so safely and with proper form. ACE Personal Trainer University Curriculum Lab Manual Page 33
ACE Personal Trainer University Curriculum Lab Manual Page 34
Reference ACE Personal Trainer Manual, 5 th Edition, p. 317 ACE Personal Trainer University Curriculum Lab Manual Page 35