ACSM’S Resources for the
Personal Trainer
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,INHOUD
ABREVIATIONS ________________________________________________________________________3
FORMULAS ___________________________________________________________________________3
CHAPTER 3: Anatomy and Kinesiology ___________________________________________________4
CHAPTER 4: Biomechanics ____________________________________________________________18
CHAPTER 5: Exercise Physiology _______________________________________________________23
CHAPTER 6: Nutrition and human performance ___________________________________________34
CHAPTER 7: Theories of behaviour change ______________________________________________40
CHAPTER 9: Eliciting Positive Perceptions and Behaviours: Coaching Techniques ____________43
CHAPTER 10: The initial client consultation ______________________________________________44
CHAPTER 11: Pre participation physical activity screening guidelines________________________45
CHAPTER 12: Client tness assessments ________________________________________________47
CHAPTER 13: comprehensive design programming _______________________________________55
CHAPTER 14: Resistance Training Programs _____________________________________________57
CHAPTER 15: Cardiorespiratory Training Program _________________________________________62
CHAPTER 16: Guidelines for Designing Flexibility Programs ________________________________65
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,ABREVIATIONS
ADL > Activities of daily living
BMR > basal state (minimum needs to keep your body functioning)
Bpm > Beats per minute
CRF > Cardiorespiratory fitness
CMR > Cardiovascular, metabolic and/or renal disease
FM > fat mass
FFM > Fat-free body mass
FMS > Functional Movement Screen
HR > Heart rate
HRR > Heart rate reserve
METs > Metabolic Equivalent of Task
MUR > Motor unit recruitment
REE > resting energy expenditure
RC > rate coding
RDA > recommended daily allowance
RHR > Resting heart rate
RMR > Resting states (includes TEF)
SEE > Standard error of estimate
TBW > Total body water
TEF > thermic e ect of food
TEE > total energy expenditure
PAL > physical activity level
FORMULAS
HRmax Age-predicted HRmax = 220 - age
Waist-to hip ratio (WHR): Waist (cm) ÷ hip (cm)
BMI Formula: (kg • m-2) = weight (kg) ÷ height (m2)
Cardiac output: HR • stroke volume
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ff
, CHAPTER 3: Anatomy and Kinesiology
Kinesiology (3): the study of the mechanics of human movement > speci cally evaluates muscles, joints,
and skeletal structures and their involvement in movement.
1. Biomechanics
2. Musculoskeletal anatomy
3. Neuromuscular physiology.
Kinesiology includes the study of gait, posture and body alignment, ergonomics, sports and
exercise movements, and activities of daily living and work.
Biomechanics: the study of the motion and causes of motion of living things, using a branch of
physics known as mechanics.
Anatomical position through Planes of Motion and Axes of Rotation is summarised in
“Module Anatomy and Physiology”
Joint movement: spatial movement pattern in relation to the body
Musculoskeletal Anatomy: bones, joints, and muscles determine the ROM of a joint, the speci c
movement allowed, and the force produced.
Skeletal system (3): there are 206 bones in the body
1. Cartilage;
2. Periosteum (a double-layer membrane covering bone surface);
3. Bone (osseous) tissue.
- The bones of the skeletal system support soft tissue, protect internal organs, act as important sources of
nutrients and blood constituents, and serve as rigid levers for movement.
Axial skeleton: The skull, hyoid, vertebral column, sternum, and ribs
Appendicular skeleton: the remaining bones, in particular those of the upper and lower limbs and
their respective girdles.
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fi fi
Personal Trainer
1 of 67
,INHOUD
ABREVIATIONS ________________________________________________________________________3
FORMULAS ___________________________________________________________________________3
CHAPTER 3: Anatomy and Kinesiology ___________________________________________________4
CHAPTER 4: Biomechanics ____________________________________________________________18
CHAPTER 5: Exercise Physiology _______________________________________________________23
CHAPTER 6: Nutrition and human performance ___________________________________________34
CHAPTER 7: Theories of behaviour change ______________________________________________40
CHAPTER 9: Eliciting Positive Perceptions and Behaviours: Coaching Techniques ____________43
CHAPTER 10: The initial client consultation ______________________________________________44
CHAPTER 11: Pre participation physical activity screening guidelines________________________45
CHAPTER 12: Client tness assessments ________________________________________________47
CHAPTER 13: comprehensive design programming _______________________________________55
CHAPTER 14: Resistance Training Programs _____________________________________________57
CHAPTER 15: Cardiorespiratory Training Program _________________________________________62
CHAPTER 16: Guidelines for Designing Flexibility Programs ________________________________65
2 of 67
fi
,ABREVIATIONS
ADL > Activities of daily living
BMR > basal state (minimum needs to keep your body functioning)
Bpm > Beats per minute
CRF > Cardiorespiratory fitness
CMR > Cardiovascular, metabolic and/or renal disease
FM > fat mass
FFM > Fat-free body mass
FMS > Functional Movement Screen
HR > Heart rate
HRR > Heart rate reserve
METs > Metabolic Equivalent of Task
MUR > Motor unit recruitment
REE > resting energy expenditure
RC > rate coding
RDA > recommended daily allowance
RHR > Resting heart rate
RMR > Resting states (includes TEF)
SEE > Standard error of estimate
TBW > Total body water
TEF > thermic e ect of food
TEE > total energy expenditure
PAL > physical activity level
FORMULAS
HRmax Age-predicted HRmax = 220 - age
Waist-to hip ratio (WHR): Waist (cm) ÷ hip (cm)
BMI Formula: (kg • m-2) = weight (kg) ÷ height (m2)
Cardiac output: HR • stroke volume
3 of 67
ff
, CHAPTER 3: Anatomy and Kinesiology
Kinesiology (3): the study of the mechanics of human movement > speci cally evaluates muscles, joints,
and skeletal structures and their involvement in movement.
1. Biomechanics
2. Musculoskeletal anatomy
3. Neuromuscular physiology.
Kinesiology includes the study of gait, posture and body alignment, ergonomics, sports and
exercise movements, and activities of daily living and work.
Biomechanics: the study of the motion and causes of motion of living things, using a branch of
physics known as mechanics.
Anatomical position through Planes of Motion and Axes of Rotation is summarised in
“Module Anatomy and Physiology”
Joint movement: spatial movement pattern in relation to the body
Musculoskeletal Anatomy: bones, joints, and muscles determine the ROM of a joint, the speci c
movement allowed, and the force produced.
Skeletal system (3): there are 206 bones in the body
1. Cartilage;
2. Periosteum (a double-layer membrane covering bone surface);
3. Bone (osseous) tissue.
- The bones of the skeletal system support soft tissue, protect internal organs, act as important sources of
nutrients and blood constituents, and serve as rigid levers for movement.
Axial skeleton: The skull, hyoid, vertebral column, sternum, and ribs
Appendicular skeleton: the remaining bones, in particular those of the upper and lower limbs and
their respective girdles.
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