AMERICANCOUNCILONEXERCISE

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

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IDENTIFYINGPERSONALITYSTYLES

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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

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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

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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

Resting Heart Rate

______ bpm

Systolic BP

_____ mmHg

Diastolic BP

_____ mmHg

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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

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EXERCISEINDUCEDFEELINGINVENTORY(EFI)

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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

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POSTURALASSESSMENTCHECKLIST

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ANTERIOR/POSTERIORWORKSHEET

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SAGITTALWORKSHEET

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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

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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)

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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

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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

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HEARTRATEATVT1ANDVT2

VT1
Heart Rate:

_________
VT2

Heart Rate 1: _________

Sum of 5 Heart rates:

_________

Average Heart Rate (Sum / 5)

_________

Heart Rate 2: _________

Heart Rate 3: _________
Heart Rate 4: _________
Heart Rate 5: _________

Multiply average heart rate x 0.95

_________
_________

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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

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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

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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

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