red section | required reading & assignments required ... · red section | required reading...

RED SECTION | REQUIRED READING & ASSIGNMENTS Required Reading (NASM 6th Edition Textbook) CH. 1 (2 - 15) CH. 2 (17 - 51) CH. 3 (54 - 67)

Assignments (FTA Course Guide) Complete lab at home and will be graded the following class Lab 1A (week 1 of section) Lab 1B (week 1 of section) Lab 2 (week 2 of section

Exercise Programming (use template in FTA Course Guide) Complete at home prior to class or (15) mins prior to workout during break time to complete Endurance/Stabilization | Back, Chest & Shoulders (week 1) Endurance/Stabilization | Legs & Arms (week 2)

LAB ACTIVITY | RED 1A Identify the exercise name, primary joint action and activated muscles. [NASM 6th Edition pg. 623] Exercise Name: _____________________________________

Scapular Joint Action: ________________________________

Agonist: ___________________________________________ Synergist(s): ________________________________________

Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________



Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________



Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________



Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________



Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________



Stabilizer(s): ________________________________________

Antagonist: _________________________________________

LAB ACTIVITY | RED 1B Label the graphic A. _________________ B. _________________ C. _________________ D. _________________ E. _________________ F. _________________ G. _________________ H. _________________ Match term with description or definition A. Calcium B. Epiphysis C. Osteopenia D. Lordosis E. Sarcomere F. Motor Learning G. Somatic Nervous System H. Parasympathetic Nervous System I. Neuron J. Muscle Spindles

_____ Control tension between muscle fibers and groups through reciprocal inhibition

_____ The most abundant mineral of bones and essential for muscle contractions

_____ The functional unit of the nervous system

_____ Controls voluntary movement

_____ Relaxes the body and inhibits high energy functions

_____ The integration of motor control processes with practice and experience

_____ The end of long bones; site of red bone marrow and red blood cell production

_____ Low bone mineral density

_____ Exaggeration of the lumbar spine curvature

_____ Contains the contractile proteins and where muscle contractions are produced

LIFT LAB | RED 1 Instructor will cover the following exercises and variations Bent-Over Row (Barbell) Coahing Tip(s):

Seated Cable Row Coahing Tip(s):

One Arm Row (Dumbbell) Coahing Tip(s):

Bench Press (Barbell) Coahing Tip(s):

Dumbbell Chest Press Coahing Tip(s):

Push-Ups Coahing Tip(s):

‘

• Start up right and push hips back to get into position

• Back should be as horizontal as possible • Chest up, but head should be looking

down not forward • Pull to lower chest

• Keep slight bend in knee and back straight up

• Keep chest our, but head level not arched back

• Start with long stance same leg as arm should be extended back

• Keep elbow tucked into body, don’t flare elbow

• Grip width will be unique to everyone, forearm should be relatively vertical in lowered position

• Keep feet on the ground and relatively wide

• Breath in on decent and out while pushing

• Forearm should be relatively vertical in lowered position

• Dumbbells should move together at top of movement

• Keep feet on the ground and relatively wide


• Forearm should be relatively vertical in lowered position


PROGRAMMING | RED 1 Fill in workout template using a Stabilization/Endurance emphysis targeting the Chest, Back & Shoulders. * If client is unfamiliar with their strength limitations use a couple warm-up sets to gage appropriate weight or use 5 rep max and conversion chart on pg. 616 (NASM 6th Edition) Phase: Endurance/Stabilization Target: Chest, Back & Shoulders

Warm-up EXERCISE/ACTIVITY SETS DURATION REPS REST TEMPO INTENSITY

Core/Balance/Plyometrics EXERCISE SETS DURATION REPS REST TEMPO 1RM %

Speed/Agility/Quickness EXERCISE SETS DURATION REPS REST TEMPO 1RM %

Resistance EXERCISE SETS DURATION REPS REST TEMPO 1RM %

Cool Down EXERCISE/ACTIVITY SETS DURATION REPS REST TEMPO INTENSITY

Abbreviations: SS = Super Set | AMRAP = As Many Reps/Rounds as Possible | EMOM= Every Minute on the Minute | DS =Drop Set | TF = Till Failure

Stabilization/Endurance

Strength Endurance

Hypertrophy

Maximal Strength

Power (strength)

Power (speed)

Sets Duration Reps Rest Tempo Intensity

1-3 N/A 12-20 0-90s Slow 50-70%

2-4 N/A 8-12 0-60s Medium 70-80%

3-5 N/A 6-12 0-60s Medium - Slow 75-85%

4-6 N/A 1-5 3-5 min. Medium - Fast 85-100%

3-5 N/A 1-5 3-5 min. Explosive 85-100%

3-5 N/A 8-10 1-2 min. Explosive 30-45%

LAB ACTIVITY | RED 2Label the Graphic A. _________________

B. _________________

C. _________________

D. _________________

E. _________________

F. _________________

G. _________________

H. _________________

Match term with description or definition A. Eustress B. Hormone C. Insulin D. Glucagon E. Stroke Volume F. Capillaries G. Veins H. Stomach I. Small Intestine J. Myocardial Infarction

_____ The interruption in the oxygen supply to heart tissue

_____ “C” shaped muscular pouch that temporarily stores and helps breakdown food

_____ Positive form of stress

_____ Helps release glycogen to regulate glucose levels

_____ Helps shuttle nutrients into cells

_____ Direct the actions of other tissues via chemical messaging

_____ Carry oxygen poor blood back to heart

_____ Fenestrated blood vessels that allow for the transfer of gasses

_____The amount of blood pumped out of the heart with each contraction

_____ Has (3) parts including Duodenum, Jejunum and Ileum

E

F

A

B

C D G

H

• No forward movement of knees • Lots of heel emphysis when swinging forward • Full hip extension • Only swing kettlebell as far as your momentum

takes it (don’t use shoulders) • Keep abs tight as hips extend to keep back from

extending

• No forward movement of knees • Move body around kettlebell • Rest kettlebell between forearm and bicep • Keep abs tight as hips extend to keep back from

extending

• Same as Clean • Clean and jerk variation can utilize an additional

shallow squat and trust up with the hips to help get kettlebell over head

• No forward movement of knees • Move body around kettlebell • As weight gets heavier, you may need to lower

body into a squatted position while attempting to lock arm out over head

• Use very light weight starting out • Look at kettlebell the entire time to make sure

weight and arm is not flaring out • Movement should be done controlled and

relatively slow

HANDS ON ACTIVITY | RED 2 Instructor will cover the following exercises and variations

Kettlebell swing Coaching Tip(s):

Kettlebell Clean Coaching Tip(s):

Kettlebell Clean and Press Coaching Tip(s):

Kettlebell Snatch Coaching Tip(s):

Kettlebell Turkish-Get-Up Coaching Tip(s):

PROGRAMMING | RED 2 Fill in workout template using a Stabilization/Endurance emphysis targeting the Legs & Arms. * If client is unfamiliar with their strength limitations use a couple warm-up sets to gage appropriate weight or use 5 rep max and conversion chart on pg. 616 (NASM 6th Edition) Phase: Endurance/Stabilization Target: Legs & Arms








Strength Endurance

Hypertrophy

Maximal Strength

Power (strength)

Power (speed)


1-3 N/A 12-20 0-90s Slow 50-70%

2-4 N/A 8-12 0-60s Medium 70-80%

3-5 N/A 6-12 0-60s Medium - Slow 75-85%


3-5 N/A 1-5 3-5 min. Explosive 85-100%

3-5 N/A 8-10 1-2 min. Explosive 30-45%

GREEN SECTION | REQUIRED READING & ASSIGNMENTS Required Reading (NASM 6th Edition Textbook) CH. 4 (69 - 81) CH. 17 (462 - 496) CH. 18 (501 - 519) CH. 19 (523 - 549) CH. 11 (270 - 287) CH. 12 (289 - 301)

Assignments (FTA Course Guide) Complete lab at home and will be graded the following class Lab 1A (week 1 of section) Lab 1B (week 1 of section) “done in class” Lab 2A (week 2 of section) Lab 2B (week 2 of section)

Exercise Programming (use template in FTA Course Guide) Complete at home prior to class or (15) mins prior to workout during break time to complete Strength Endurance | Back, Chest & Shoulders (week 1) Strength Endurance | Legs & Arms (week 2)

LAB ACTIVITY | GREEN 1A Fill in the blank and short answer based on NASM recommendations [1] gram of carbohydrate equals________ Kcal

[1] gram of protein equals ________ Kcal

[1] gram of fat equals _______ Kcal

[1] gram of alcohol equals _______ Kcal

The recommend protein intake is between ______ and ______ % of total Caloric intake

The recommend carbohydrate intake is between ______ and ______ % of total Caloric intake

The recommend fat intake is between ______ and ______ % of total Caloric intake

Function of proteins:

___________________________________________________________________________________

Function of carbohydrates:

___________________________________________________________________________________

Function of fats:

___________________________________________________________________________________

Function of vitamins:

___________________________________________________________________________________

Function of minerals:

___________________________________________________________________________________

Function of water:

___________________________________________________________________________________

LAB ACTIVITY | GREEN 1B Instructor will explain the operation of each body composition analysis device and correct use of each. Students will use either the BIA and Skinfold Caliper Device to analyze a total of 3 individual’s body fat %. When using skinfold calipers use EXRX.NET > FITNESS CALCULATORS > BODY COMPOSITION (make sure to change to 3 site) to calculate body fat.

Individual (1) Individual (2) Individual (3)

Method Used:

Sex:

Total Weight (lbs.):

Tricep/Pectoral:

Suprailliac/Abdominal:

Quad:

Body Fat %

Fat Mass (lbs.):

Fat Free Mass (lbs.):

Total Weight:

• Keep arms at side for more leg isolation or throw arms up too for more height

• Land flat footed, but with bent knees and hip







• There are many different cone drills, but all require a low center of gravity when changing direction

• Make sure pattern is clearly explained

• Start with low center of gravity while driving out of the starting stance

• Keep an aggressive forward lean during the transition

• Should be mostly right and at maximal speed by about 20 yards

LIFT LAB | GREEN 1 Instructor will cover the following exercises and variations

Squat Jumps Coaching Tip(s):

Jump Lunge Coaching Tip(s):

Box Jumps Coaching Tip(s):

Broad Jumps Coaching Tip(s):

Cone Drills Coaching Tip(s):

40 Yard Dash Coaching Tip(s):

PROGRAMMING | Green 1 Fill in workout template using a Strength Endurance emphysis targeting the Chest, Back & Shoulders. * If client is unfamiliar with their strength limitations use a couple warm-up sets to gage appropriate weight or use 5 rep max and conversion chart on pg. 616 (NASM 6th Edition) Phase: Strength Endurance Target: Chest, Back & Shoulders








Strength Endurance

Hypertrophy

Maximal Strength

Power (strength)

Power (speed)


1-3 N/A 12-20 0-90s Slow 50-70%

2-4 N/A 8-12 0-60s Medium 70-80%

3-5 N/A 6-12 0-60s Medium - Slow 75-85%


3-5 N/A 1-5 3-5 min. Explosive 85-100%

3-5 N/A 8-10 1-2 min. Explosive 30-45%

LAB ACTIVITY | GREEN 2A Case Study (1): Weight Gain Male gym member approaches you and asks how he should go about gaining weight. He is visibly “skinny” and explains he has always had trouble keeping on weight. During your consultation, you find the following data: Sex: Male Age: 24 Height: 6,2” Total Body Weight: 125lbs Body Fat: 12% Activity Level: Very Active Goal: Weight Gain

Use worksheet below to create a nutrition program for the client described above. Weight (lb.): __________

Age: ________

Height: _________

RMR: ____________________Cal./Day

TEE: ____________________Cal./Day

Recommended Caloric Intake: ____________________Cal./Day

Protein: ________ Grams __________ Cal./Day

Carbohydrates: ______ Grams ________ Cal./Day

Fat: ________ Grams __________ Cal./Day

Calculations:

LAB ACTIVITY | GREEN 2B Case Study (2): Weight Loss

Female gym member approaches you and asks how he should go about losing weight. She explains she has always had trouble losing weight. She always gains any weight she loses right back. During your consultation, you find the following data: Sex: Female Age: 34 Height: 5,4” Total Body Weight: 110lbs Body Fat: 23% Activity Level: Sedentary Goal: Weight Loss

Use worksheet below to create a nutrition program for the client described above. Weight (lb.): __________

Age: ________

Height: _________

RMR: ____________________Cal./Day

TEE: ____________________Cal./Day

Recommended Caloric Intake: ____________________Cal./Day

Protein: ________ Grams __________ Cal./Day

Carbohydrates: ______ Grams ________ Cal./Day

Fat: ________ Grams __________ Cal./Day

Calculations:

PROGRAMMING | GREEN 2 Fill in workout template using a Strength Endurance emphysis targeting the Legs & Arms. * If client is unfamiliar with their strength limitations use a couple warm-up sets to gage appropriate weight or use 5 rep max and conversion chart on pg. 616 (NASM 6th Edition) Phase: Strength Endurance Target: Legs & Arms








Strength Endurance

Hypertrophy

Maximal Strength

Power (strength)

Power (speed)


1-3 N/A 12-20 0-90s Slow 50-70%

2-4 N/A 8-12 0-60s Medium 70-80%

3-5 N/A 6-12 0-60s Medium - Slow 75-85%


3-5 N/A 1-5 3-5 min. Explosive 85-100%

3-5 N/A 8-10 1-2 min. Explosive 30-45%

YELLOW SECTION | REQUIRED READING & ASSIGNMENTS Required Reading (NASM 6th Edition Textbook) CH. 5 (82 - 104) CH. 6 (106 - 158) CH. 7 (161 - 198) CH. 9 (224 - 243) CH. 10 (246 - 267)

Assignments (FTA Course Guide) Complete lab at home and will be graded the following class Lab 1A (week 1 of section) Lab 1B (week 1 of section) Lab 2 (week 2 of section)

Exercise Programming (use template in FTA Course Guide) Complete at home prior to class or (15) mins prior to workout during break time to complete Hypertrophy | Back, Chest & Shoulders (week 1) Hypertrophy | Legs & Arms (week 2)

LAB ACTIVITY | YELLOW 1A Identify the exercise name, primary joint action and activated muscles. [NASM 6th Edition pg. 623]

Exercise Name: _____________________________________

Shoulder Joint Action: ________________________________


Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________



Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________


Agonist: ___________________________________________

Synergist(s): ________________________________________

Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________



Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________



Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________



Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________

Elbow Joint Action: __________________________________


Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________

Elbow Joint Action: __________________________________


Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________

Shoulder Joint Action: __________________________________


Stabilizer(s): ________________________________________ Antagonist: _________________________________________

Exercise Name: _____________________________________

Shoulder Joint Action: __________________________________


Stabilizer(s): ________________________________________

Antagonist: _________________________________________

LAB ACTIVITY | YELLOW 1B Describe the purpose and importance of each Informed Consent Form:

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

Par Q:

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

Medical History Questionnaire:

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

Lifestyle Questionnaire:

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

Objective Assessments (tests):

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

Postural Assessment:

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

Exercise Testing:

____________________________________________________________________________________________________________

____________________________________________________________________________________________________________

LIFT LAB | YELLOW 1 Instructor will cover the following exercises and variations Shoulder Press Coaching Tip(s):

Front Raises Coaching Tip(s):

Lateral Raises Coaching Tip(s):

Reverse Flys Coaching Tip(s):

Curls Coaching Tip(s):

Dips Coaching Tip(s):

• Keep body more up right for more Tricep activation, the more you lean forward the more the chest becomes activated

• Lower slowly

• Keep knees and his slightly bent to prevent swaying

• Don’t let elbows come in-front of the body unless their supported such as with a preacher curl

• Start standing and get into position by pushing hips back

• Keep head neutral with spine • Keep back as horizontal ass possible

• Keep knees and hips bent slightly to prevent swaying

• Keep elbow slightly bent • Thumb and pinky finger should be at

same level throughout the movements

• Stop at shoulder height

• Keep knees and hips bent slightly to prevent swaying

• Stop at shoulder height

• Bring dumbbells all the way back down to sides before next rep.

• Keep elbows in frontal plane (lateral to the body)

• Don’t let elbows go behind body when Lowering

PROGRAMMING | YELLOW 1 Fill in workout template using a Hypertrophy emphysis targeting the Chest, Back & Shoulders. * If client is unfamiliar with their strength limitations use a couple warm-up sets to gage appropriate weight or use 5 rep max and conversion chart on pg. 616 (NASM 6th Edition) Phase: Hypertrophy Target: Chest, Back & Shoulders








Strength Endurance

Hypertrophy

Maximal Strength

Power (strength)

Power (speed)


1-3 N/A 12-20 0-90s Slow 50-70%

2-4 N/A 8-12 0-60s Medium 70-80%

3-5 N/A 6-12 0-60s Medium - Slow 75-85%


3-5 N/A 1-5 3-5 min. Explosive 85-100%

3-5 N/A 8-10 1-2 min. Explosive 30-45%

LAB ACTIVITY | YELLOW 2 What site is being targeted & which compensation(s) would each foam rolling activity help reduce?

Site Target Compensation Correction Foam Rolling Activity

LIFT LAB ACTIVITY | YELLOW 2 Instructor will demonstrate overhead squat assessment and have entire class perform assessment. After each attempt class will discuss the compensations that may be present.

PROGRAMMING | YELLOW 2 Fill in workout template using a Hypertrophy emphysis targeting the Legs & Arms. * If client is unfamiliar with their strength limitations use a couple warm-up sets to gage appropriate weight or use 5 rep max and conversion chart on pg. 616 (NASM 6th Edition) Phase: Hypertrophy Target: Legs & Arms








Strength Endurance

Hypertrophy

Maximal Strength

Power (strength)

Power (speed)


1-3 N/A 12-20 0-90s Slow 50-70%

2-4 N/A 8-12 0-60s Medium 70-80%

3-5 N/A 6-12 0-60s Medium - Slow 75-85%


3-5 N/A 1-5 3-5 min. Explosive 85-100%

3-5 N/A 8-10 1-2 min. Explosive 30-45%

BLUE SECTION | REQUIRED READING & ASSIGNMENTS Required Reading (NASM 6th Edition Textbook) CH. 8 (201 - 222) CH. 12 (289 - 301) CH. 13 (303 - 349) CH. 14 (353 - 387) CH. 15 (391 - 414) CH. 16 (417 - 458)

Assignments (FTA Course Guide) Complete lab at home and will be graded the following class Lab 1 (week 1 of section) Lab 2A (week 2 of section) Lab 2B (week 2 of section)

Exercise Programming (use template in FTA Course Guide) Complete at home prior to class or (15) mins prior to workout during break time to complete Maximal Strength | Back, Chest & Shoulders (week 1) Maximal Strength | Legs & Arms (week 2)

LAB ACTIVITY | BLUE 1 Identify the exercise name, primary joint action and activated muscles. [NASM 6th Edition pg. 623] Exercise Name: _____________________________________

Hip Joint Action: ____________________________________


Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________

Hip Joint Action: ____________________________________


Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________

Hip Joint Action: ____________________________________


Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________

Hip Joint Action: ____________________________________


Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________

Hip Joint Action: ____________________________________ Agonist: ___________________________________________ Synergist(s): ________________________________________

Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________

Hips Joint Action: ____________________________________

Agonist: ___________________________________________ Synergist(s): ________________________________________ Stabilizer(s): ________________________________________

Antagonist: _________________________________________

LIFT LAB | BLUE 1 Instructor will cover the following exercises and variations Deadlift Coaching Tip(s):

Romanian Deadlift Coaching Tip(s):

Banded Side Steps Coaching Tip(s):

Banded Adductor Activation Coaching Tip(s):

• Start in ¼ squat position with band around ankle

• Step toward anchor and back to starting position

• Keep most of your weight on stationary leg, don’t lean into step

• Band will go around lower knee or ankle

• Keep hips and knees bent in a ¼ squat

• Keep band tight throughout the motion, so both sides of the hip are worked

• Start standing and push hips back to lower the barbell

• Keep chest up and back straight • Stop at mid shin height

• Barbell should start contacting shins and knees will be over barbell

• Pull barbell in a straight line upward • The hips extending forward and

knees locking out should bring weight up, not low back

• Bring shoulders back when upright

PROGRAMMING | BLUE 1 Fill in workout template using a Maximal Strength emphysis targeting the Chest, Back & Shoulders. * If client is unfamiliar with their strength limitations use a couple warm-up sets to gage appropriate weight or use 5 rep max and conversion chart on pg. 616 (NASM 6th Edition) Phase: Maximal Strength Target: Chest, Back & Shoulders








Strength Endurance

Hypertrophy

Maximal Strength

Power (strength)

Power (speed)


1-3 N/A 12-20 0-90s Slow 50-70%

2-4 N/A 8-12 0-60s Medium 70-80%

3-5 N/A 6-12 0-60s Medium - Slow 75-85%


3-5 N/A 1-5 3-5 min. Explosive 85-100%

3-5 N/A 8-10 1-2 min. Explosive 30-45%

LAB ACTIVITY | BLUE 2A Create an annual (macro) and monthly (meso) plan for the person’s information given below. These plans are more for client presentation and planning long term periodization. No wrong or absolute correct answer, just be able to defend your program. Place an “X” in the box for each phase chosen and if cardio will be done or emphasized.

Primary Goal:

Weight Loss

Secondary Goal(s):

Increase Strength

Favorite Cardio Mode(s):

Rowing Machine

Session Availability:

(3) days a week (M/W/F)

LAB ACTIVITY | BLUE 2B Describe training accommodations for each client described below if any:

Client (Cardio) Considerations (Weight Lifting) Considerations

Pregnant (3rd) Trimester

Healthy 54-Year-Old Male

Asthmatic Male

Female with High Blood Pressure

Obese Male

Female with Osteoporosis

Male with Cancer

De-conditioned 63-Year-Old Female

LIFT LAB | BLUE 2 Instructor will discuss group training, programming and the exercises below if required. Student will choose (5) exercises below and develop a group fitness routine for class. If class is large, students may pair up to write program Student will take class through one round (or) routine lasting at least 5min, but no longer than 10min

o Student will be required to: Show an organized program and explain format to class Explain exercise form and offer variation before starting group class Motivate and coach individuals as needed Demonstrate time management skills when coaching individuals and with programing Demonstrate problem solving skills and quick thinking

Exercise Intensity/Weight Sets Reps/Time Tempo Rest Variations (Harder/Easier) 1.

2.

3.

4.

5.

Equipment Needed (optional):

Notes:

PROGRAMMING | BLUE 2 Fill in workout template using a Maximal Strength emphysis targeting the Legs & Arms. * If client is unfamiliar with their strength limitations use a couple warm-up sets to gage appropriate weight or use 5 rep max and conversion chart on pg. 616 (NASM 6th Edition) Phase: Maximal Strength Target: Legs & Arms








Strength Endurance

Hypertrophy

Maximal Strength

Power (strength)

Power (speed)


1-3 N/A 12-20 0-90s Slow 50-70%

2-4 N/A 8-12 0-60s Medium 70-80%

3-5 N/A 6-12 0-60s Medium - Slow 75-85%


3-5 N/A 1-5 3-5 min. Explosive 85-100%

3-5 N/A 8-10 1-2 min. Explosive 30-45%

PURPLE SECTION | REQUIRED READING & ASSIGNMENTS Required Reading (NASM 6th Edition Textbook) CH. 20 (555 - 569) Talent LMS (Negating Liability) Talent LMS (IRS links on tax forms and responsibilities) Talent LMS (Business formation information links) Talent LMS (Marketing)

Assignments (FTA Course Guide) Complete lab at home and will be graded the following class Lab 1 (week 1 of section) Lab 2 (week 2 of section)

Exercise Programming (use template in FTA Course Guide) Complete at home prior to class or (15) mins prior to workout during break time to complete Power (strength) | Full Body (week 1) Power (speed) | Full Body (week 2)

LAB ACTIVITY | PURPLE 1 Identify the exercise name, primary joint action and activated muscles. [NASM 6th Edition pg. 623] Exercise Name: _____________________________________

Knee Joint Action: ___________________________________


Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________

Knee Joint Action: __________________________________


Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________

Ankle Joint Action: __________________________________


Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________

Ankle Joint Action: __________________________________


Stabilizer(s): ________________________________________

Antagonist: ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________

Trunk Joint Action: __________________________________


Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________



Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________



Stabilizer(s): ________________________________________

Antagonist: _________________________________________

Exercise Name: _____________________________________



Stabilizer(s): ________________________________________

Antagonist: _________________________________________

LIFT LAB | PURPLE 1 Instructor will cover the following exercises and variations Squats Coaching Tip(s):

Lunges Coaching Tip(s):

Crunches Coaching Tip(s):

“Superman” Coaching Tip(s):

Side Throw Coaching Tip(s):

Plank Coaching Tip(s):

• Keep head in neutral position toward ground

• Only raise extremities to comfort, don’t let lower back flex excessively

• Keep hips on ground • Support neck (not pull), Cross arms

on chest or reach toward knees • Drawn in abs to keep low back on

ground

• Make sure knee is tracking forward in line with second to largest toe

• Make sure most emphysis is on front foot

• Choose high or low bar racking position on back

• Lower hips at a controlled speed towards the ground

• Keep flat footed, don’t put too much emphysis on heel or ball of foot

• Rise using the hips and quads not the low back

• Rise to full hip extension, but keep abs drawn in so back does not extend during lock out

• Use hips and trunk in unison to decelerate and accelerate movement

• Back leg and hip should be the primary source of stabilization

• Keep torso straight, no sag in low back

• Keep head in neutral position, not looking forward

• Push hips up and back down into position to stop low back activation

PROGRAMMING | PURPLE 1 Fill in workout template using a Power (strength) emphysis targeting Full Body. * If client is unfamiliar with their strength limitations use a couple warm-up sets to gage appropriate weight or use 5 rep max and conversion chart on pg. 616 (NASM 6th Edition) Phase: Power (strength) Target: Full Body








Strength Endurance

Hypertrophy

Maximal Strength

Power (strength)

Power (speed)


1-3 N/A 12-20 0-90s Slow 50-70%

2-4 N/A 8-12 0-60s Medium 70-80%

3-5 N/A 6-12 0-60s Medium - Slow 75-85%


3-5 N/A 1-5 3-5 min. Explosive 85-100%

3-5 N/A 8-10 1-2 min. Explosive 30-45%

LAB ACTIVITY | PURPLE 2 Fill in the blanks below as you will be starting a business, even if your not. Instructor will help students complete the activity below

Business Name: ___________________________________________________________________________________

Formation Type: ___________________________________________________________________________________

Bank: ___________________________________________________________________________________________

Accounts Types & Quantity: __________________________________________________________________________

Plan to Minimize Liability: ____________________________________________________________________________

Training Venue: __________________________________________

Target Market: ____________________________________________________________________________________

Services & Prices: __________________________________________________________________________________

How will you Accept Payments? _______________________________________________________________________

How do you Plan to Track Income/Expenses? ____________________________________________________________

Marketing Platforms: ________________________________________________________________________________

_________________________________________________________________________________________________

_________________________________________________________________________________________________

Up-Front Investment Estimate: ________________________________________________________________________

Equipment Required: _______________________________________________________________________________

LIFT LAB | PURPLE 2 Instructor will discuss each exercise and the coach students through execution. Students will participate in activity to the best of their ability

Power Clean Progression

Jerk Progression

Snatch Progression

PROGRAMMING | PURPLE 2 Fill in workout template using a Power (speed) emphysis targeting the Full Body. * If client is unfamiliar with their strength limitations use a couple warm-up sets to gage appropriate weight or use 5 rep max and conversion chart on pg. 616 (NASM 6th Edition) Phase: Power (speed) Target: Full Body








Strength Endurance

Hypertrophy

Maximal Strength

Power (strength)

Power (speed)


1-3 N/A 12-20 0-90s Slow 50-70%

2-4 N/A 8-12 0-60s Medium 70-80%

3-5 N/A 6-12 0-60s Medium - Slow 75-85%


3-5 N/A 1-5 3-5 min. Explosive 85-100%

3-5 N/A 8-10 1-2 min. Explosive 30-45%

red section | required reading & assignments required ... · red section | required reading...

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