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.

Joint Flexibility

Skeletal Abnormalities

Lower limb Biomechanics

Kinesthetic Awareness

Strength Estimation

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

• Shop for healthier selections
• Read labels
• Identify "danger" foods

• Identify Base Fitness Level
• Blood Pressure & Heart Rate

• Body Fat & Muscle Analysis
  (Includes retest as necessary for comparison and progression)

• The understanding of my own personal health and fitness lifestyle
• My military background in training soldiers
• Continuous research and studies in the health and fitness field
• Presenting Seminars in Health & Fitness
• Training civilians since 1991

TRAINING CATEGORIES

AEROBIC CONDITIONING
The Basic Tenet of Health

• Designed to increase the STRENGTH of your HEART in delivering oxygen to your muscles.
  
  Go to Heart Link

• Movement will be controlled, balanced and at a continuous pace while maintaining a challenging, working heart rate.
• Cardiovascular equipment provided (including heart monitors which are worn by all clients).

ANAEROBIC ENDURANCE
The Next Level

• Goal is to increase the ability of your muscles to perform while in oxygen debt.
• Can be accomplished using training levels five or six.

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

• Training to breathe with greater effectiveness will maximize athletic performance and enhance fat-metabolizing.
• Increase the strength of the diaphragm and the extensibility of the intercostal muscles.

BALANCE
Body Awareness

• Static balance: improves ability to maintain and command your body's center of gravity over your base of support.
• Dynamic balance: dominates control of your body while moving.

FLEXIBILITY
Range of Movement

• The increase of a joint's range of motion (ROM) with emphasis given to improving the strength throughout the extra ROM.

MUSCULAR ENHANCEMENT
Should only be undertaken with professional guidance.

• MUSCULAR ENDURANCE
  Increases the muscle's ability to maintain energy production through resistance and duration.
• MUSCULAR MASS
  Increases muscle size and density.
• MUSCULAR POWER
  Increases explosiveness (rate of movement).
  In running, it is the amount of work performed per unit of time.
• MUSCULAR STRENGTH
  Increases the maximum amount of force that can be generated by a particular muscle group for one all-out effort.
  Increases joint stability
  Builds a strong foundation

• POWER (Neural Adaptation)
• ENDURANCE
• COORDINATION
• FLEXIBILITY &
• FUNCTIONAL STRENGTH in your SPORT OF CHOICE.

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.

TRAINING PRINCIPLES

FOUNDATION PRINCIPLE

• Developing a sound base, regardless of your fitness level, is an absolute must.

• No matter how simple the movement, or how light the weight, proper form and sequence technique must ALWAYS be followed.

• The body systems require a stimulating challenge, based on your limitations, in order to improve.

DEFINITIVE PRINCIPLE

• Tailors the training routine to best accomplish the training objective.
• The training regimen for building muscle strength is different than muscle shaping.

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

• Training time is determined by your level of fitness, up to 69% of your Maximum Heart Rate (MHR).
• Beginners have to give their body time to make the physiological adjustments that will help protect the heart during exercise.
• SLOW, steady, continuous movement.
• Breathing is full, even and without force.

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

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

• 70% to 85% of MHR (Ideal Fat Burning Zone).
• BRISK, steady, continuous movement.
• Breathing is full, METHODICAL, even and without force.

LEVEL THREE - HIGH INTENSITY TRAINING
(20 + minutes)

• 86% Plus of MHR
• DEMANDING, steady, continuous movement.
• Breathing is full, QUICK, even and forceful.

LEVEL FOUR - CIRCUIT TRAINING

• Multiple exercises done in succession at your fitness level.
• Can be done with or without equipment, calisthenics, or a combination of both.
• This routine can be handicapped for two or more, adding a competitive aspect and excitement factor.

LEVEL FIVE - INTERVAL TRAINING

• High-end aerobic or anaerobic (91% + MHR)
• Intense output with brief recovery periods in between.
• Can be used to heighten progress to the next level or to get past a sticking point.

LEVEL SIX (PRO LEVEL) - CIRTERVAL TRAINING

• My unique concept was designed to enhance cardiorespiratory endurance, muscular endurance and anaerobic capacity.

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

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

BASIC SET SYSTEM

• Single exercises, done in multiple sets and repetitions.

SUPER SET SYSTEM

• Two exercises, done in alternating sets, with no rest in-between. You will use two anatomically antagonistic (brother/sister) muscle groups of the same joint. An example would be bicep curls (front arm muscle) to tricep extensions (back arm muscle).

• This system is similar to the super set system. The difference is in using two muscle groups far removed from each other. For example, the deltoids (shoulder) to the hamstrings (back of the upper thigh).
• This system is good for increasing strength, muscular endurance, and to some extent, aerobic fitness. It will also increase caloric expenditure over the other systems.

 

COST

CONSULTATION FEE

$250.00

PERSONAL TRAINING

$100.00 per hour

• Time per session
• Number of sessions
• Clients per session
• Location
• Travel and expenses

CLIENT REQUIREMENTS:

• Written Physician's Clearance
• Medical History and Family History
• Date of last Physical with results
• Medication, Herbs and Supplements
• Exercise Background
• Work Habits/Stress Level
• Sleep Habits
• Resting Heart Rate (3 consecutive days)
• Nutrition Information