After passing the Certified Fitness Instructor course, I continue the course for Personal Trainer in Practice (PTP). You can consider the PTP as level 2 your fitness certification. I would like to thank you Fitness Innovation Malaysia (FITM) for organising such course. I would like to add value to you by sharing my three key learning from the course. Let’s go!
1. Personalization in Exercise Program.
The purpose of personalization in exercise programming is to help clients to achieve their health and fitness goal. Why? Every client has their own unique goal and their own unique starting point. As a coach, you need to guide and lead them to the right path until they reached their goal. The key word is “Unique”. Hence, personalisation is essential in an exercise program. Once a coach understands the client`s goal and the physiological needs to achieve these goals, a coach needs to develop an exercise program to improve the physiological needs.
A coach needs to find out the clients preference and expectation which shall be turn in to goals. Next, a coach needs to know their clients ability to exercise because that will be their starting point. Finally, a coach needs to know their clients environment. Only then, the coach needs to personalised the exercise program to create an adaptation based on proven science. To add on, the programs needs to established guideline that suits the clients access to facility and equipment.
Personalization program helps an exercise program to suit the client`s lifestyle which will make their fitness journey sustainable and effective.
2. Periodization Principle.
A periodization is a structured approach to training that involves progressive cycling of various components of a training program during a specific period of time. These components are varies depending on your training objective such as muscular endurance, muscular strength, muscular power, muscular hypertrophy and motor performance. The periodization duration could be longer up to 1 to 3 years or even shorter down to 6 to 3 months.
In addition, the goal of periodizing in an exercise program is to optimize training during short as well as long periods of time to unlocked an athlete`s performance with zero injuries.
You can divide periodization training into time segments. These segments are;
- Macrocycle is the longest training phase of your training program. It gave you the bird’s-eye view of your training regimen and allow you to facilitate long-term planning. A typical duration of one macrocycle can be at a range of 6 to 24 months.
- Mesocycle is a training phase in the macrocycle that contains a training period of 3 to 4 months. Mesocycle refers to the specific training for a period of time to fix weakness and enhances the strengths of the athlete to achieve the macrocycle goal. You can see that 3 to 4 mesocycle block will build one macro cycle.
- Microcycle is a training phase typically in a duration of 2 to 4 weeks with the goal of facilitating a the mesocycle goal. A microcycle is the detail execution exercise to compliment the mesocycle goal. It will include the different exercise variability, repetition range, intensity range and sets to achieve the mesocycle goal.
A good periodization can get the most out of your training by having a good understanding of each of the three cycles of periodization and then using these cycles to create a plan that allows you to peak for your most important events throughout the year.
3. Understand your body`s energy system.
We need energy for us to function and move! It comes from our food. The food we eat will go through a process known as the Kreb cycle to produce adenosine triphosphate (ATP). Your cellular cell utilised ATP for the cell to function. Our body store a minimal amount of ATP within the muscles, but the majority is synthesised from the foods we eat. There are three key energy systems in our body which are used depending on intensity and duration.
Oxidative System needs oxygen to produce ATP because fats are burned in the presence of oxygen. This system has a slow rate of ATP production and is predominantly utilized during longer-duration activities. The workout intensity needs to be within a range of less than 70% to 75%. Typical exercise includes jogging marathon, hiking, rowing and low-intensity lifting.
Glycolysis System uses the energy contained in glucose for the formation of ATP. Glucose comes from carbohydrates which are from the food we eat such as rice, bread, noodles and oats. The rate of energy usage for this system can be considered medium because it is between the Oxidative System and Phosphagen System. The typical intensity of the exercise is within a range of 75%-90%. Exercise will include running, circuit training, and medium-intensity lifting.
Phosphagen system uses creatine at a very rapid rate of ATP production. The total amount of creatine and ATP stored in muscles is small. Hence, there is limited energy available for muscular contraction, but there are fast when it is readily available. The workout intensity needs to be within a range of 90% to 100%. Typical exercise includes weightlifting, powerlifting, sprinting, and High-Intensity Interval Training (HIIT).
It is important to remember that all three of these systems contribute to the energy needs of the body during physical activity. These systems do not work independently of each other, but rather dominate at different times, depending on the duration and the intensity of the activity.
That is all for my top three key learning from the Personal Trainer in Practice by FITM. I am grateful to have a passionate educator, Sebastian for coaching us throughout the course. Besides sticking to the learning format, he goes beyond and shares his coaching experience. Well done! I`m looking forward to learning more from you. Thank you FITM for organizing the course.
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