BASICS OF ANATOMY FOR THE TRAINER 2h
– skeletal structure,
– anatomical structure of the limbs,
– muscles of the central, upper and lower parts of the body,
– planes and axes of the human body,
RESPIRATORY SYSTEM 2h
– description of the respiratory system in human,
– most common diseases, dysfunctions and their symptoms,,
– what is normal and healthy breathing.
BASICS OF NUTRITION AND SUPLEMENTATION 8h
– what is dietetics?
– different types of diets,
– micro and macronutrients and their role in the body: proteins, carbohydrates, fats, fiber, water,
– dietary supplements; vitamins, minerals and others,
– calculation of human caloric requirements,
– dietary actions in specific diseases,
– dietary interview and sample scheme of activities with the client,
WARM-UP AND ACTIVATION IN TRAINING 4h
– purpose of warm-up in training,
– types of warm-ups,
– active and passive stretching,
– aerobic and anaerobic effort, characteristics,
ASSESSMENT OF BODY MOBILITY 8h
1.Body mobility tests for training programming
LOWER LIMB
– Dorsiflexion and plantar flexion of the ankle joint,
– flexion and extension of the knee joint,
– flexion and extension of the hip joint,
– external and internal rotation of the hip joint,
– adduction and abduction of the hip joint
PELVIC
– Determining the three-dimensional alignment of the pelvis in the standing position
SPINE
– Assessment of the condition of the spine in forward bending,
– assessment of the condition of the spine in standing hyperextension,
– Spinal rotation ranges in the sit-up,
BREATHING PATTERNS
– Discussion of the physiological breathing pattern and attribution of chest mobility,
– the most common respiratory pattern pathologies,
UPPER LIMB
– Assessment of the range of flexion and extension in the shoulder joint,
– assessment of internal and external rotation at the shoulder joint,
– range of flexion and extension at the elbow,
– pronation and supination of the forearm,
– palmar and dorsiflexion of the wrist,
FUNCTIONAL TESTS ASSESSING CUSTOMER STATUS 4h.
Sit on heels – ankle soleus flexion, knee flexion
Forward bend – posterior band mobility
Squat (mobility and stability) – lower limb condition
Sit-up from lying down – abdominal muscle strength, lumbar flexibility
Standing on one leg 30s – stability, muscle coordination
Dorsiflexion from lying forward – back band strength, back band flexibility
Shoulder extension with a stick held behind you – anterior shoulder flexibility, scapular and posterior shoulder acton strength
Shoulder flexion against a wall – shoulder and scapular mobility
Arm flexion in forward support – upper limb strength and stability
Time bar overhang – grip strength and upper limb mobility
TWOT test – breath holding time on exhalation – capacity assessment
FUNCTIONAL TRAINING 8h
– Stabilization, Total Training, CORE and its vital importance,
– importance and application of functional exercises,
– musculoskeletal disorders, where they come from and how to improve them,
– implementation of functional exercises into training plans,
BASICS OF STRENGTH TRAINING 8h
– the differences between multi-joint exercises and machine training,
– a collection of major strength exercises,
– press-ups and pull-ups,
– scaling of basic strength exercises,
MOBILITY 4h
– Mobilization exercises, fascial-muscular system and joints,
– unfavorable positions of daily functioning and their impact on postural defects,
– upper and lower crossed syndrome,
MEDICAL TRAINING – TOTAL TRAINING 6h
– anatomical bands
– ranges of motion vs. healthy and total training,
– posture and its influence on dysfunctions of individual body parts
– spinal dysfunctions, their repair and twists, bends, rotations,
– tissue relaxation, unblocking of joints
– Rehab i Prehab
PLANNING AND COMPOSITION OF TRAINING PROGRAMS AND METHODS OF PROGRESSION AND MOTIVATION MONITORING 6h
– interview with the client, training assumptions, goals, opportunities, possible obstacles
– methods of monitoring progress and ways to motivate the client to action,
– analysis of the client’s musculoskeletal system: mobility, central stabilization, motor control,
– training parameters in training programs,
– breakdown of the training unit into factors
– training methods, discussion of. GPP, SPP, ACC, Intensification, etc,
– periodization, what is it? Micro, macro and mesocycle,
– personalized training plan
STARTING THE WORK OF A PERSONAL TRAINER 2h
– gaining experience and confidence,
– ethics and quality of the trainer’s work
– trainer brand identification and image building,
– client acquisition and positive client relationship,
– forms of business and employment
THEORETICAL AND PRACTICAL EXAM 4h
