Professional Documents
Culture Documents
PERSONALTRAINERUNIVERSITYCURRICULUM
LABMANUAL
LABACTIVITY#1:PERSONALITYSTYLES
CompletethePersonalityStylesworksheetonthefollowingpagetodescribeyourownpersonality.A
scoreof1isnotdescriptiveofyouwhileascoreof7isverydescriptiveofyou.Sumthetotalsfor
eachdimensionandcomparethemwiththescaleatthebottomofthepage,andthencomparethem
withtheGeneralPersonalityStyleTraits(Table32)onpage43oftheACEPersonalTrainerManual.
Then,havethreeclassmates,friends,orcolleaguescompletethesamesurveydescribingyouand
comparetheresults.Dotheyseeyouinthesamewayyouseeyourself?
References:
1. ACEPersonalTrainerManual,4thEdition,p.4245
2. ACEPersonalTrainerMastertheManual,4thEdition,p.23PracticeWhatYouKnow,exerciseI
ACEPersonalTrainerUniversityCurriculumLabManual
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IDENTIFYINGPERSONALITYSTYLES
ACEPersonalTrainerUniversityCurriculumLabManual
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LABACTIVITY#2:PROCESSESOFCHANGE
ReadthesectiononExamplesoftheProcessesofChangeintheTTMintheACEPersonalTrainer
Manual(p.7172).Initiateconversationswithyourclassmates,friends,andfamilymembersatvarious
pointsonthestagesofchangecontinuum.YoucanusetheReadinesstoChangeQuestionnaireonthe
followingpagetodetermineeachpersonsreadinesstochange.Providemotivationtohelpthem
facilitatethisbehaviorchange.Aftereachconversation,assessyourperformancewiththatclientand
workonwaystobecomemorepersuasiveandeffective.
References:
ACEPersonalTrainerManual,4thEdition,p.7172andp.103104
ACEPersonalTrainerMastertheManual,4thEdition,p.31PracticeWhatYouKnow
ACEPersonalTrainerUniversityCurriculumLabManual
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LABACTIVITY#3:THEINVESTIGATIONSTAGE
CompletetheSampleHealthHistoryForm,ExerciseHistoryandAttitudeQuestionnaire,andSample
MedicalReleaseForm(onthefollowingpages)withclassmates,friends,orfamilymembers.Usethe
informationtodetermineifeachindividualisasuitablecandidateforpersonaltraining,andifso,outline
aplanforhowyouwouldproceed.
References:
ACEPersonalTrainerManual,4thEdition,p.105115
ACEPersonalTrainerMastertheManual,4thEdition,p.49PracticeWhatYouKnow,exerciseI
ACEPersonalTrainerUniversityCurriculumLabManual
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LABACTIVITY#4:HEARTRATE
ANDBLOODPRESSURE
Practicemeasuringheartrateandbloodpressurewithclassmates,friends,andfamilymembers.Follow
theproceduresintheACEPersonalTrainerManualformeasuringheartrate(p.126)andbloodpressure
(p.127128).
References:
ACEPersonalTrainerManual,4thEdition,p.126128
ACEPersonalTrainerMastertheManual,4thEdition,p.49PracticeWhatYouKnow,exerciseII
______ bpm
Systolic BP
_____ mmHg
Diastolic BP
_____ mmHg
ACEPersonalTrainerUniversityCurriculumLabManual
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LAB#5:EXERCISEINDUCEDFEELINGINVENTORY(EFI)
POSITIVEENGAGEMENTANDPHYSICALEXHAUSTION
FillouttheExerciseinducedFeelingInventory(EFI)onthefollowingpageatschoolorworkandthen
periodicallyafterworkouts.Chartanychangesinyourownfeelingsandthinkabouthowtousethis
typeofinformationwhentrainingclients.
References:
ACEPersonalTrainerManual,4thEdition,p.130131
ACEPersonalTrainerMastertheManual,4thEdition,p.49PracticeWhatYouKnow,exercise
III
ACEPersonalTrainerUniversityCurriculumLabManual
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EXERCISEINDUCEDFEELINGINVENTORY(EFI)
ACEPersonalTrainerUniversityCurriculumLabManual
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LABACTIVITY#6:STATICPOSTURALASSESSMENT
Setupaplumblineaccordingtotheinstructionsonpage138.Workwithaclassmate,observinghimor
herfromtheanterior,posterior,andsagittalviews.NoteanyposturaldeviationsusingthePostural
AssessmentChecklistandtheAnterior/PosteriorandSagittalWorksheetsfoundonthefollowingpages.
References:
ACEPersonalTrainerManual,4thEdition,p.136149
ACEPersonalTrainerMastertheManual,4thEdition,p.57PracticeWhatYouKnow,exerciseI
ACEPersonalTrainerUniversityCurriculumLabManual
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POSTURALASSESSMENTCHECKLIST
ACEPersonalTrainerUniversityCurriculumLabManual
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ANTERIOR/POSTERIORWORKSHEET
ACEPersonalTrainerUniversityCurriculumLabManual
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SAGITTALWORKSHEET
ACEPersonalTrainerUniversityCurriculumLabManual
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LABACTIVITY#7:FUNCTIONALASSESSMENTS
Askaclassmate,friend,orfamilymembertoserveasasubjectasyoupracticethefollowingmovement
screens:BendandLift,HurdleStep,ShoulderPushStabilization,ShoulderPullStabilization,and
ThoracicSpineMobility.Usethecorrespondingassessmentformsonthefollowingpagestorecordeach
assessment.
References:
ACEPersonalTrainerManual,4thEdition,p.146158.
ACEPersonalTrainerMastertheManual,4thEdition,p.57PracticeWhatYouKnow,exerciseII
ACEPersonalTrainerUniversityCurriculumLabManual
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LABACTIVITY#8:FLEXIBILITYASSESSMENTS
Askaclassmate,friend,orfamilymembertoserveasasubjectasyoupracticethefollowingflexibility
assessments:ThomasTest,PassiveStraightlegRaise,ShoulderFlexion,ShoulderExtension,Internal
Rotation,ExternalRotation,ApleysScratchTest.UsetheFlexibilityAssessmentsformonthefollowing
pagetorecordeachassessment.
References:
ACEPersonalTrainerManual,4thEdition,p.158166
ACEPersonalTrainerMastertheManual,4thEdition,p.57PracticeWhatYouKnow,exerciseII
(continued)
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LABACTIVITY#9:BALANCEANDTHECORE
Askaclassmate,friend,orfamilymembertoserveasasubjectasyoupracticethefollowingbalanceand
corefunctionassessments:SharpenedRombergTest,StorkstandBalanceTest,andBloodPressureCuff
Test.UsetheBalanceandCoreWorksheetonthefollowingpagetorecordeachassessment.
References:
ACEPersonalTrainerManual,4thEdition,p.166169
ACEPersonalTrainerMastertheManual,4thEdition,p.57PracticeWhatYouKnow,exerciseII
(continued)
ACEPersonalTrainerUniversityCurriculumLabManual
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LABACTIVITY#10:ANTHROPOMETRICMEASUREMENTS
Askclassmates,friends,orfamilymemberstoactassubjectsforanthropometricmeasurements
followingtheprotocolsforskinfolds,circumferences,andBMIintheACEPersonalTrainerManual.
Workwithaclassmate,instructor,orexperiencedpersonaltrainerwhocanobserveyourmeasurement
techniquesandprovidefeedback.Practiceusingtheskinfoldcalipersuntilyouareabletogetconsistent
measurementresults.Practicewiththeflexibletapeuntilyouareabletogetconsistentmeasurement
results.RecordallinformationontheAnthropometricDataFormonthefollowingpage.
Recordheightandweight,preferablymeasured,thoughselfreportedisadequateforthislabactivity,
andthencalculatebodymassindex(BMI)andcomparethistothevalueobtainedusingTable87(pg.
185)andtheBMIReferenceChartonpage186.Measurewaistandhipcircumferenceandcalculate
waisttohipratio.Comparewaistcircumferenceandwaisttohipratiotothereferencetablesonpage
188.Measuretheappropriateskinfoldsformales(chest,thigh,andabdominal)andfemales(triceps,
thigh,andsuprailium)andcalculatepercentfatfollowingtheprotocolsfortheJacksonandPollock
threesiteformula(1985).CompareyourcalculationtothevaluesfoundusingTable83(men)or84
(women)(pg.181182)andcomparetothereferencetables(85and86)onpage184.
References:
ACEPersonalTrainerManual,4thEdition,p.175189
ACEPersonalTrainerMastertheManual,4thEdition,p.67PracticeWhatYouKnow,exercises
I&II
ACEPersonalTrainerUniversityCurriculumLabManual
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ANTHROPOMETRICDATAFORM
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:
_____________%
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LABACTIVITY#11:ASSESSINGHEARTRATEATVT1ANDVT2
ReadtheSubmaximalTalkTestforVT1sectionintheACEPersonalTrainerManual(pg.202204).
Conductthisassessmentwithaclassmate,friend,orfamilymemberandrecordheartrateatVT1.
ReadtheVT2ThresholdTestsectionintheACEPersonalTrainerManual(pg.204205).
Conductthisassessmentwithaclassmate,friend,orfamilymember,recordheartrateatthe
endofeachofthelastfiveminutesoftheassessment,andcalculatetheVT2heartrate
estimate.Note:Besurethattheindividualperformingthisassessmenthastheappropriate
healthandfitnesstosafelycompletetheVT2ThresholdTest.
Reference:
ACEPersonalTrainerManual,4thEdition,p.202205
ACEPersonalTrainerUniversityCurriculumLabManual
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HEARTRATEATVT1ANDVT2
VT1
Heart Rate:
_________
VT2
_________
_________
_________
_________
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LABACTIVITY#12:FUNCTIONALPROGRAMMINGFOR
STABILITYMOBILITYANDMOVEMENT
Usingthelistonthefollowingpages,practiceperformingtheexercisesandstretchesillustrated
throughoutChapter9inyourACEPersonalTrainerManual.Enlistthehelpofaclassmate,
friend,orfamilymemberandpracticecueinghimorherthroughthevariousmovements.As
youpracticetheseexercises,focusontheobjectiveslistedforeachexerciseprogressiontohelp
youeffectivelyincorporatethemintoclientprograms.Note:Besurethattheindividual
performingeachexercisehastheappropriatefitnessandskilllevelstodososafelyandwith
properform.
References:
ACEPersonalTrainerManual,4thEdition,p.251307
ACEPersonalTrainerMastertheManual,4thEdition,p.76PracticeWhatYouKnow,
exerciseI
ACEPersonalTrainerUniversityCurriculumLabManual
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FUNCTIONALPROGRAMMINGFORSTABILITYMOBILITY
EXERCISE
TABLE/FIGURENUMBER
PAGE
ExerciseProgressionforCoreActivation
Table91
p.257
ExerciseProgressionforCoreStabilization
Table92
p.259
Supine9090neutralback
Figure917
p.260
Catcamel
Figure918
p.261
PelvicTilts
Figure919
p.261
Pelvictiltsprogressions:Supinebentkneemarches
Figure920
p.262
Pelvictiltsprogressions:Modifieddeadbugwithreversebent
kneemarches
Figure921
p.262263
Hipflexormobility:Lyinghipflexorstretch
Figure922
p.263
Hipflexormobilityprogression:Halfkneelingtriplanarstretch
Figure923
p.264
Hamstringsmobility:Lyinghamstringsstretch
Figure924
p.265
Hipmobilizationwithgluteactivation:shoulderbridge(glute
bridge)
Figure925
p.266
Hipmobilization:Supine9090hiprotatorstretch
Figure926
p.267
Posteriorcompartmentmobilization:Tabletopkneelinglat
stretch
Figure927
p.268
Thoracicspine(Tspine)mobilizationexercises:Spinal
extensionsandspinaltwists
Figure928
p.268269
Thoracicspine(Tspine)mobilization:prisonerrotations
Figure929
p.270
Posteriormobilization:rockingquadrupeds
Figure930
p.271
Interiorcapsulestretch
Figure932
p.273
Posteriorcapsulestretches
Figure933
p.273
Anteriorcapsule(pectoralis)stretch
Figure934
p.273
Superiorcapsulestretch
Figure935
p.273
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EXERCISE
TABLE/FIGURENUMBER
PAGE
Shoulderpacking
Figure936
p.274
Internalandexternalhumeralrotation
Figure937
p.275
Diagonals
Figure938
p.276
Reverseflyswithsupine9090
Figure939
p.277
Pronearmlifts
Figure940
p.278
Closedkineticchainweightshifts
Figure941
p.279
Armroll
Figure942
p.280
Standinganklemobilization
Figure943
p.281
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FUNCTIONALPROGRAMMINGFORMOVEMENT
EXERCISE
TABLE/FIGURENUMBER
PAGE
Hiphinge
Figure949
p.288
Pelvictiltsandbackalignment
Figure950
p.289
Lowerextremityalignment
Figure951
p.289
Figure4position
Figure952
p.290
Squatvariations
Figure953
p.291
Singlelegstands
Figure954
p.292
Dynamicmovementpatternsoverastablebaseofsupport
Table94/Figure955
p.293294
Halfkneelinglungerise
Figure956
p.295
Lunges
Figure957
p.296
Lungematrix
Figures958and959
p.297298
Bilateralandunilateralpresses
Figure961
p.300
Thoracicmatrix
Figure962
p.301
Overheadpress
Figure963
p.302
Bilateralandunilateralrows
Figure964
p.303
Woodchopspiralpatterns
Figure965
p.305
Fullwoodchopandhaybailerpatterns
Figure966
p.306
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LABACTIVITY#13:PERFORMANCETRAINING
PROGRAMMINGANDPROGRESSIONS
Workwithclassmates,friends,orfamilymemberswhocanappropriatelytraininthe
performancetrainingphase,andslowlyincorporatethevariousspeedandagilitydrills
presentedinChapter10oftheACEPersonalTrainerManual.Notonlywillthisprovideagreat
workout,butitwillalsogiveyouanopportunitytopracticethesetup,cueing,andrecordingof
resultsforeachdrill.
References:
ACEPersonalTrainerManual,4thEdition,p.341363
ACEPersonalTrainerMastertheManual,4thEdition,p.88PracticeWhatYouKnow,
exerciseI
ACEPersonalTrainerUniversityCurriculumLabManual
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PERFORMANCETRAINING
Exercise
Table/FigureNumber
Page
LowerbodyPlyometricDrills
Table1010
p.347
UpperbodyPlyometricDrills
Table1011,Figures
107through1010
p.348349
SpeedDrills
Table1013,Figures
1011through1015
p.351352
AgilityLadder/HurdleDrills
Table1014,Figure
1016
p.352353
AgilityCone/MarkerDrills
Table1015
p.353
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LABACTIVITY#14:PERFORMANCETRAINING
Spendsometimecarefullystudyingthesixcasestudiespresentedinthischapter.Usethemto
finetuneyourunderstandingofhowtoapplytheACEIFTModel,andtrytodrawfromyourown
experienceandcurrentclienteleasyouinterpretthechoicesmadebythetrainerineach
scenario.Masteringthetheoreticalknowledgepresentedintheprecedingchaptersisnot
enoughtomakeyouasuccessfulpersonaltrainer;youmustknowhowtosynthesizethat
informationandcreatefitnessprogramsthattakeintoaccountallaspectsofeachclientswants
andneeds,bothphysicallyandpsychologically.
Now,workwithaclassmate,friend,orfamilymemberandcreateanappropriateprogramfor
himorherusingtheACEIFTModel.
References:
ACEPersonalTrainerManual,4thEdition,p.411446
ACEPersonalTrainerMastertheManual,4thEdition,p.106PracticeWhatYouKnow,
exerciseI
ACEPersonalTrainerUniversityCurriculumLabManual
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