PERSONAL TRAINING

TRAIN IN YOUR HOME OR PLACE OF BUSINESS

ALL EQUIPMENT PROVIDED

OR
TRAIN AT:

M.A.C. Fitness
Wexford, PA



PERSONAL TRAINING PROGRAM INCLUDES:

I. TOTAL BODY PHYSIOLOGICAL EVALUATION
Conducted at:

North Hills ORTHOPEDIC and SPORTS PHYSICAL THERAPY
Steven A. Hoffman, Director, PT, ATC, SCS. Board Certified Sports Physical Therapist.

II. COMPLETE NUTRITIONAL ANALYSIS & REQUIREMENTS with PERSONALIZED MENU PLAN
See Nutrition Options

III. GROCERY STORE EXCURSION

Learn How To:

IV. ENDURANCE/CARDIOVASCULAR TESTING

V. BODY COMPOSITION ASSESSMENT

 


My fitness philosophy, based on a common sense approach, is derived from my experiences in the following areas:

During our sessions, your energy and thoughts (100%) will be focused and channeled into maximizing your fitness goals.

My style is FIRM, but FRIENDLY.
I will be DEMANDING, yet ENCOURAGING.

YOU will be GUIDED, EDUCATED AND MOTIVATED.
YOU will be CHALLENGED within your CAPABILITIES

ALL SESSIONS start with a Warm Up and Initial Stretch.
The warm up will elevate your heart rate, which will increase blood (oxygen) flow to your muscles, preparing them for physical activity. Your body temperature will increase (the burning of calories), making your muscles and tendons (which attach your muscles to your bones) more elastic. This increase in temperature will also decrease the viscosity of your joint's synovial fluid, allowing your joints and muscles a greater Range of Motion (ROM), leading to a safe and adequate initial stretch.

This sends a message to your body that
YOU ARE GOING TO CARE FOR IT!

ALL SESSIONS WILL END WITH A COOL DOWN AND FINAL STRETCH
Time depends on your state of flexibility. Our initial goal is to bring all of your muscles back to their resting length (exercise will shorten and tighten your muscles). This is also the time where we will work on increasing your flexibility.

In between the warm-up and final stretch, a 10 to 20 minute progressive AB STRENGTHENING routine will be included. STRONG ABS EQUAL A STRONG BACK!


Yours truly is a perfect example. I joined the Army at a height of 71". During my twenty years of service, I accumulated 4,500 parachute jumps. This led to a compressed vertebrae and degenerative left hip, resulting in a retirement height of 69 inches. As of today, my AB routine and fitness lifestyle has kept my back and hip functional.


As a member of the United States
Army Golden Knight Parachute Team,
Jump number 3,054 over Hawaii


TRAINING CATEGORIES


AEROBIC CONDITIONING
The Basic Tenet of Health

 

Indoor/Outdoor Cardio Options Include:


Ms. Patti, a former non-runner, nearing the completion of her ten-mile run.


ANAEROBIC ENDURANCE
The Next Level

NOTE: In order to improve, we have to go past our PSYCHOLOGICAL & PHYSICAL Comfort Zone.

POWER BREATHING

BALANCE
Body Awareness

FLEXIBILITY
Range of Movement

MUSCULAR ENHANCEMENT
Should only be undertaken with professional guidance.

 

Ms. Nancy is sculpting her bicep muscles with arm curls.

 

Ms. Nancy is lifting 1-1/2 times her body
weight. In this exercise, we are working to increase her overall muscular strength.

 


SPORTS SPECIFIC STRENGTHENING
Improve:

Examples include:

GOLF
Drive for greater distance in your golf game.
Improve your upper body power (chest, shoulder, rotators and abs) and increase your flexibility (hips, rotators and back). This will lead to greater hip and shoulder rotation, creating a smoother, more powerful swing (club head speed), resulting in greater distance.
NOTE: The condition and strength of an athlete's back is directly
proportionate to the condition and strength of the abdominals.
RUNNING
Run faster.
We will work to upgrade your stride length and rate by increasing the power and flexibility in your lower body.

Ms. Amy,
executing a plyometric exercise to
increase the power in her running stride.

 


TRAINING PRINCIPLES


FOUNDATION PRINCIPLE

RITUAL PRINCIPLE

SYSTEMATIC CHALLENGE OF PROGRESSIVE RESISTANCE (SCPR) PRINCIPLE

 

Ms. Patti is systematically building muscle


DEFINITIVE PRINCIPLE

 

At home, Mr. Russell is pressing 405 lbs. to increase his already impressive upper body strength.

 


TRAINING LEVELS

Determined by your Fitness Tolerance - Respiratory Ability


LEVEL ONE - BEGINNER -LOW INTENSITY TRAINING
(5 to 45 minutes)

Ms. Lillian is training within her fitness capabilities in the privacy of her home.


LEVEL TWO - MID INTENSITY TRAINING
(30 to 120 minutes)


LEVEL THREE - HIGH INTENSITY TRAINING
(20 + minutes)

NOTE : When you are able to perform at this level, you will have a clear
understanding of how a fit body feels and what it needs to succeed.


LEVEL FOUR - CIRCUIT TRAINING

NOTE: This usually produces noticeable results in endurance after four to six sessions.


LEVEL FIVE - INTERVAL TRAINING


LEVEL SIX (PRO LEVEL) - CIRTERVAL TRAINING

NOTE: Need a sound level of fitness. You will experience your physical limit. Produces Excellent Results!


WEIGHT TRAINING SYSTEMS

Free weights, machines, cables or passive resistance can be utilized.

BASIC SET SYSTEM

 

Ms. Connie is following the basic set system by doing cable curls at POWERHOUSE GYM.


SUPER SET SYSTEM

Advantages: By challenging brother/sister muscle groups, the working muscle’s blood supply is confined to a smaller area. This will rejuvenate the antagonistic (non-working) muscle, which facilitates recovery.

SUPER MULTIPLE SET SYSTEM

COMPOUND SET SYSTEM

NOTE:You will learn to BREATHE,CONCENTRATE and VISUALIZE your working muscles while remaining TENSION-FREE.

 


 
COST
CONSULTATION FEE
$250.00

PERSONAL TRAINING
$100.00 per hour

TOTAL PRICE DETERMINED BY:

 

Ms. Amalia & Ms. Graciela
are training together to achieve
their fitness goals.

 


CLIENT REQUIREMENTS:

"At the end of our initial agreement,
YOU WILL HAVE the Knowledge and Understanding of how "YOUR BODY" works
and what YOU need to live a Fitness Lifestyle."

Health & Happiness!
Roger



fitness@stargate.net

© 2005 ROGERPARAS, LTD
All Rights Reserved
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