PERSONAL TRAINING

TRAIN IN YOUR HOME OR PLACE OF BUSINESS
EQUIPMENT PROVIDED
OR
TRAIN at:
YOU ROCK FITNESS, WEXFORD, PA

PERSONAL TRAINING PROGRAM INCLUDES:

I. TOTAL BODY PHYSIOLOGICAL EVALUATION

Conducted at:
Panther Physical Therapy, Jay Lemeke, Director, PT, ATC, OCS.
Wexford, PA

  • Joint Flexibility
  • Skeletal Abnormalities
  • Lower limb Biomechanics
  • Kinesthetic Awareness
  • Strength Estimation

II. NUTRITIONAL ANALYSIS & REQUIREMENTS with MENU RECOMMENDATIONS

I. TOTAL BODY PHYSIOLOGICAL EVALUATION
Conducted at:
Red Dietitians, LLC, Ruth M. Singer, RD, LDN
Wexford, PA

III. CARDIO-RESPIRATORY (CR) and CARDIOVASCULAR (CV) TESTING

Conducted by Roger.
Identify:
  • Working heart rate
  • 2-minute recovery heart rate using heart monitor (provided)
  • Blood Pressure
  • Recognition/Reaction Time
  • Movement Prep Exercise
  • Oxygen capacity

    "Our bodies process three things: food, liquid and oxygen. And while we might enjoy the food and liquid more, it's the oxygen that actually provides the FUEL that runs our body."
    Oxygen, through a process called oxidation, chemically changes food and liquid into energy. It's the oxygen fire
    (fuel) that contracts our muscles. Pam Grout JumpStart Your Metabolism

    The body's four oxygen delivery components:
    CR: Lungs - Diaphragm
    CV: Heart - Arteries

    Oxygen is the essential element. We can only live minutes without it. You can't exercise without it.

    • NOTE: The majority of people only take in half of their potential capacity during exercise.

    • FACT: You will only burn as much fat as you supply oxygen for its combustion.

    • MUSCLE FATIGUE: Your working muscles telling you they are not receiving enough oxygen.

    • POWER: Tempo(quick-movement) with a strength component. Your oxygen (fuel) intake will determine energy output(tempo). Your muscles (horsepower) will determine Force Production.

    IV. BODY COMPOSITION ASSESSMENT by Roger (optional)

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

     


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

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

    • The understanding of my own personal health and fitness lifestyle.
    • My military background in training soldiers for 20 years, with the last 23 years training civilians to be all they can be (Client ages 10 through 70).
    • Continuous research and studies in the ever-changing health and fitness indusgtry.
    • Observing Pro-Coaches and Trainers
    • Presenting Seminars in Health & Fitness.
    • My continued health & vitality throughout my 7th decade & beyond.

    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, yet progressive, exercise session.

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

    ALL SESSIONS WILL END WITH A STATIC 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.




    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).

    Indoor/Outdoor Cardio Options Include:

    • Walking, Hiking, Jogging, Running, Stairclimbing, Step Aerobics, Spinning, Bicycling, Rollerblading, Grass Drills and Track Intervals.


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


    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.

    POWER BREATHING

    • 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 APPEARANCE
      Increases muscle firmness, shape and aesthetics.

     

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

    • 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

     

    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:

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

    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

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

    RITUAL PRINCIPLE

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

    SYSTEMATIC CHALLENGE OF PROGRESSIVE RESISTANCE (SCPR) PRINCIPLE

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

     

    Ms. Patti is systematically building muscle


    DEFINITIVE PRINCIPLE

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

     

    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)

    • 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.
    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

    • 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.

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


    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!

    WEIGHT TRAINING SYSTEMS

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

    BASIC SET SYSTEM

    • Single exercises, done in multiple sets and repetitions.

     

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


    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).

    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.

    • Greater flexibility will also be achieved by exercising both sides of a joint’s muscle in succession.
    • This system will also induce cardiovascular benefits
      (reason - no rest in-between sets).

    SUPER MULTIPLE SET SYSTEM

    • Two exercises done in the same set
      (brother, brother, sister, sister) with rest in-between.
    • A good system for increasing strength (reason - the rest in-between sets).

    COMPOUND SET SYSTEM

    • 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.

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

     


     
    COST
    PERSONAL TRAINING

    TOTAL PRICE DETERMINED BY:

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

     

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

     


    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

    "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-sergeant@comcast.net
    1999 - 2013 ROGERPARAS, LTD.
    All Rights Reserved
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