When choosing a Personal Fitness Trainer buyers beware. No doubt many of you have encountered them…. YES??…. They are the ones that want to take off their shirt (the men mainly…LOL) every chance they get and say things like…”So do you want to see my abs? Do you want to watch me do 200 sit-ups?I can you know…how about I show you how to do a dumbbell bench press I’ll just use these 60kg dumbbells to give you a demo”, or “you need to take all these great supplements….. I highly recommend them”. It does seem that we now have an abundance of Person Fitness Trainers. There seems to be one on every corner these days. If your PT thinks that throwing up – in or after, an exercise session constitutes a great session or having DOMS for a week after training is great, then run like crazy. It is hard to find a really good trainer and if you ask anyone who has a PT they will always say theirs is the best, and suggest you try him or her. Sadly it is hard to find someone who really knows what they are doing. Many have completed a very quick course and are let loose on you. A really good looking fitness trainer with great abs (YES !!…..OK Mine have long gone I know!!..LOL) sadly is not the criteria you are looking for. What you are looking for however, is someone who is well trained by a reputable College or University, is not pushing the latest craze that they love to do themselves, have spent at least 2 years studying full time, have not just come back from Fiji or Bali after a two week vacation where they learnt to be a PT on holidays. They should be able to work with a range of people from children to older adults, understand your needs and goals and not force theirs on you, are capable of doing an extensive screening on you and understand the impact of medications you may be taking. If they can’t, then keep looking. Being registered with a National fitness body also does not make them a good trainer either. If they start offering you crazy nutritional advice or suggest a low or no carbohydrate diet get out before you pass –out!! Check they have insurance and ask to see a copy of both their level of qualification and insurance policy that is up to date. Qualifications do vary with trainers however to be a Personal Trainer the minimum standard in Australia (which I believe is not enough) is a Certificate 4 in Australia. From here you go to Diploma of Fitness/Sport/Recreation, Bachelor of Exercise Science, Masters Degree, Exercise Physiologists, to Post Doctorate studies I.E. PHD studies. There are also some good trainers with a Masters in Strength and Conditioning from Universities. (Beware of people who call themselves “MASTER TRAINERS” most of these have only completed a basic certificate course. Ask them these very basic simple questions, if the struggle or look puzzled keep looking. PS….. for my regular readers test your self !!!
Question 1.
When designing the following programs state the number of sets/reps/rest required for each weight training program:
Hypertrophy: Sets ____________REPS_______REST______________
Endurance: Sets ____________Reps _______Rest______________
Strength: Sets ___________Reps _________Rest___________

Question 2.
Explain neural adaptation:

Explain physiological adaptation:
Question 3.
What does periodisation mean?

Question 4.
Why shouldn’t children under the age of 16 years complete a heavy weights program?

Question 5.
Name the two major muscles found in the calf.

Question 6.
Bicep Fermoris is located where in the body?

Question 7.
What is the role of the pituitary gland?

Question 8.
How many vertebrae are there in the cervical region of our spine?

Question 9.
In relation to the terms of “Flexion” and “Extension” please explain what is happening at the following joints in the eccentric phase of a barbell squat.
Ankle: _______________________
Knee: _______________________
Hip: _________________________

Question 10.
In relation to the terms of “Flexion” and “Extension” please explain what is happening at the shoulder joint when completing a shoulder dumbbell press on both the eccentric and concentric phase of the movement.
Eccentric: __________________________________________________________________
Concentric: ____________________________________________________

Question 11.
According to the Australian nutritional standards please state the recommended daily percentages for the following nutrients:
Carbohydrates: ___ % Protein____ % Fats ___ %

Question 12.
Too much consumption of protein can cause what disorders/disease in humans?

Question 13.
What is the lowest amount of calories required for basic metabolic survival?

Question 14.
Why is it important that we consume fat in our diets? What is the role of fat?_________________________________________________________________________________________________________________________________________________
Question 15.
How does a diet low in carbohydrates affect our brains?_________________________________________________________________________________________________________________________________________________________________________________________________________________________
Question 16.
Estimate the max heart rate of a 20 year old male.______________________________________________________________________
Question 17.
What would be the BMI for a 188cm tall female weighing 103kg?________________________________________________________________________________________________________________________________________________________________________________________________________________________

Question 18.
What do the letters D.O.M.S. stand for? ____________________________________________________________________________________________________________________________________________________

Question 19.
Name 3 energy systems used by the human body? ____________________________________________________________________________________________________________________________________________________

Question 20.
What is ATP? ____________________________________________________________________________________________________________________________________________________

Question 21.
What is meant by the terms anaerobic and aerobic? ____________________________________________________________________________________________________________________________________________________
By: John Hart
Master’s In Education” (Disability/Rehab) Newcastle University Australia
“Grad Cert Education” Newcastle University Australia
“Diploma Fitness/Recreation”
“Diploma of Sport and Recreation”
“Cert 4 Personal Training”
“Level 1 Strength and Conditioning Coach”
Member of ASCA (Australian Strength and Conditioning Association)

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