A personal trainer is a professional who educates people about physical fitness. Personal trainers are also referred to as "trainers," but should not be confused with athletic trainers. Personal trainers typically design exercise routines and teach physical exercises to their clients. While some personal trainers work with only one client each session, others also teach groups of clients. Personal trainers typically work with clients to improve body composition (weight loss or muscle gain). They may also be hired for more specific goals, such as an increase in strength, muscular endurance, cardiovascular endurance, or flexibility. Some trainers are qualified to improve sports performance, including speed and power. While not as common, some trainers may also be qualified to work with people who need help with physical dysfunction, including the improvement of balance, range of motion, knee and shoulder issues, and those released from physical therapy (please see "applicable populations" below and check the certification of your fitness professional). Personal trainers work with clients on several time intervals. Some clients meet for a single session to answer questions and to develop an exercise program (or to ensure that their existing program is balanced). Others prefer to work with a trainer for several months for the purposes of motivation, variety, exercise design, or to work toward a specific goal. And still others work with a trainer indefinitely for motivation, accountability, variety, or to ensure consistent progress. Personal trainers often also have a specific method of motivating clients. Common techniques for motivation include demeanor (some trainers have an aggressive and commanding demeanor; others are more calm and supportive); incentives for reaching goals; and positive re-framing or visualization.
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Certification
A certified personal trainer is a personal trainer who has met the standards of a particular certifying agency. A Certified Personal Trainer may also have the letters "CPT" after his or her name. http://www.personaltrainer.cc allows visitors the opportunity to locate and compare certified personal trainers based on the combination of their certification, education and experience. Certification establishes the minimum standard of knowledge in the area of personal training according to that organization. Reputable certifications still require annual continuing education. Personal trainers can be certified with more than one organization. Different certifications may be more fitness focused or sport specific. Often certifications have a particular focus in terms of population, so in some circumstances multiple certifications may expand the ability of a trainer. Certification is offered by several reputable organizations. Most respected certification programs require that a comprehensive test be taken in person to verify identity. In addition, any reputable program will require both CPR certification and at least ten hours of continuing education per year. A college degree is not the same as certification.
Target populations in the United States of America
In the strictest definition of a "certified personal trainer" as certified by most agencies in the United States of America, a personal trainer is only qualified to work with healthy populations for the purposes of improving body composition (that is, losing weight or gaining muscle). Most certifications will require that a trainer refer those who do not fall into the category of otherwise "healthy" individuals (for example, subjects with injury, advanced or young age, or with diseases) to a doctor before they work with a trainer. While there are limitations on which populations a "certified personal trainer" (in the strictest sense) may work with, there are some exceptions. Some programs qualify personal trainers to work with a larger percentage of the population. At the same time, many fitness professionals who have a degree in the field (and are therefore qualified to work with a wider group of people) are often referred to as personal trainers despite their credentials. Some higher-level certifications which require a degree, such as ACSM Health and Fitness Instructor, are able to deal with certain diseases (please consult your doctor). In the USA, personal trainer certifications are accredited by NCCA, the Council for Higher Education Accreditation (CHEA) or the U.S. Department of Education.
Certification and accreditation in the United States
In 2001, IHRSA required that clubs hire only personal trainers who have earned certifications with third-party accreditation from a nationally recognized certification commission. Of over 400 certifications in the fitness industry, fewer than a dozen are accredited by a third party. Most accreditors require in-person examinations, CPR certifications and continuing education credits. Currently, IHRSA recognizes organizations accredited by the National Commission for Certifying Agencies under the National Organization for Competency Assurance, or the Council for Higher Education Accreditation (CHEA) and/or the U.S. Department of Education. Some clubs - especially private clubs or those in remote areas - do not follow the guidelines established by IHRSA. This is often either because of a limited number of trainers available in the area or because the gym is not aware of the IHRSA guidelines.
List of accredited certifications in the USA
NCCA is one of the third-party accreditation bodies for personal training certifications in America. NCCA also serves as the accrediting body for other health professions (see "Role of the NCCA" below) The following is a current list of all NCCA-endorsed certifications as of October 7, 2007. These are certifications that met minimal requirements to receive the NCCA accreditation. This list may be helpful both to potential clients of a personal trainer or to those considering a career in this field. (This list is an alphabetical listing.) American College of Sports Medicine (ACSM)
American Council on Exercise (ACE)
The Cooper Institute (CI)
National Academy of Sports Medicine (NASM)
National Council on Strength and Fitness (NCSF)
National Exercise Trainers Association (NETA)
National Federation of Professional Trainers (NFPT)
National Strength and Conditioning Association (NSCA)
IHRSA's recommendation for accreditation for fitness certification organizations includes entities approved by the Council for Higher Education Accreditation (CHEA) and the U.S. Department of Education. There are currently no accredited personal training certifications for either agency. Many of these agencies also offer advanced certifications to those who hold a degree in the field.
Typical personal training session
Health and fitness screening
Typically a personal trainer will first do a health screen to make sure the client is clear for exercise. If necessary, a doctor's consent may be obtained. A waiver is typically signed to release the personal trainer of legal obligations. Personal trainers will usually proceed through an intake evaluation, either verbal or written, to identify goals and concerns. Fitness testing may follow, usually measuring indicators of physical fitness. These tests may include tests of strength, flexibility, cardiovascular endurance, and postural abnormalities. In addition, body composition (body fat) is often evaluated. Specific numerical measurements of body fat and cardiovascular health can help clients to set specific goals.
Completing a session
For the typical requirements of a client seeking a change in body composition, a complete routine will include a warm up, dynamic (not ballistic) range-of-motion movement (static stretching is no longer placed before exercise), strength exercises and/or cardiovascular exercise, a cool down, and static stretching. Many trainers will add supplemental exercises.
Muscular exercises
Most trainers will complete a session by running through the exercises they have selected for that day, selecting how much weight the client should be using, and explaining how many repetitions and sets a client will perform.
Balancing the body
If there are postural issues, a trainer may add exercises for the rotator cuffs, shoulders, etc. These are used to correct existing abnormalities, and at times may be used even up to a month before beginning the more basic exercises in order to prevent injury. Postural exercises include:
- External rotation for the rotator cuff muscles
- Abduction for the supraspinatus (most frequently injured rotator cuff muscle)
- Cap pushups for the subscapularis (holds shoulder blade to torso)
- Gluteal activation exercises, such as supine bridge (maximus), side-to-side x-band walks (minimus, medius).
- Pelvic stabilization (with posterior tilt in spine, leg lowering, dragon flags; in most exercises, however, spine should be in neutral position)
- Lower trapezius exercises (holds shoulder blade in proper, lowered position)
- Posterior deltoid (tends to be weak while anterior deltoid tends to be overworked.)
- For some clients, forearm and gluteal exercises may be necessary to correct imbalances.
Controversies
Trainers who do not use machines
Some trainers begin all clients on machines and rely on machines for progress. However, many fitness professionals believe that machines force the joints to work with a fixed axis, which can cause injury over time. They also believe that certain machines lead to injury, especially in people who arrive at the gym with pre-existing knee or shoulder problems. In addition, these trainers also believe that the body should be exercised using its natural movement patterns (instead of machines). They claim that this helps the body to use all the muscles in coordination to promote stabilization and a balance of strength within each muscle group. Proponents of free weights favor the ability to use more variation to change the stimulus on the muscle and the ability to perform certain exercises which are not possible with machines. These trainers typically only use machines with cables.
Body building versus functional training
The traditional body building structure is to work specific body parts on specific days, training every body part once or perhaps twice a week. These workouts typically include repetitions of 12 or more, often performed to failure. The Functional Theory of exercise emphasizes compound movements instead of training body parts. Functional trainers note that the biceps are involved when a row or lat pulldown is performed, so insist that it is not possible nor necessary to isolate a specific body part. Certain compound exercises are considered basic and primary in everyday life, replicating functional movement. These include:
- Quadricep dominant movements such as the Squat or lunge.
- Hip dominant movements such as correctly performed deadlifts or step-ups;
- The use of the abdomen to resist movement, balanced with lower back exercises;
Functional pushing and pulling with the arms:
- Pushes: up (military press), forward (bench press);
- Pulls: down (lat pull), backward (rhomboid row).
Variations on these basic movements are typically used exclusively for the first year, with the exception of exercises (such as external rotations) used to balance the body. After the first year or so, when the shape of the body trained through compound movements begins to emerge, the workout is typically centered with roughly 80% or more of the foundational exercises, 20% isolations. Functional trainers also tend to train all muscle fibers, working in the 3-20 range instead of limiting their range to 12 or above. While many of the main aspects of functional theory are supported with scientific research, many feel that some functional trainers depart too much from the main aspects of the theory with their overemphasis on work for the core (abdominals and lower back) and balancing on unstable surfaces without scientific evidence to support the use of unstable surfaces in otherwise healthy people.
Fees in the United States
The National Board of Fitness Educators estimates the average hourly rate for a trainer is $60-70/hour, with the lowest rates around $25/hour. Some celebrity personal trainers may charge $15,000 for a six week session depending on geographical location and their experience[1]. Many fitness programs and centers offer promotions that include a series of diet and exercise routines, typically involving a few sessions with a personal trainer, and often personalized workout programs.
Virtual Personal Training
Virtual Personal Training is defined as a system or tool that simulates or displays the qualities and teaching of an actual personal trainer.
