senior project- personal training
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Senior Project- Personal Training . Roger Holsapple . Research Paper. Body Types Ectomorph Tall, Fragile, Thin, Flat chest, Delicate build, Young appearance, Lightly muscled, Small Shoulders, Large brain, Has trouble gaining weight, Muscle growth takes longer Mesomorph: - PowerPoint PPT PresentationTRANSCRIPT
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Senior Project- Personal Training Roger Holsapple
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Research PaperBody Types Ectomorph
Tall, Fragile, Thin, Flat chest, Delicate build, Young appearance, Lightly muscled, Small Shoulders, Large brain, Has trouble gaining weight, Muscle growth takes longer
Mesomorph: Athletic, Hard, muscular body, Overly mature appearance,
Rectangular shaped, Thick skin, Upright posture, Gains or loses weight easily, Grows muscle quickly
Endomorph Round shaped, Soft body, Flabby, Underdeveloped muscles,,
Over-developed digestive system, Trouble losing weight, Generally gains muscle easily
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Facts All about helping others reach there
health goals Have a passion Consist of more than just going to the
gym, it’s a lifestyle
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12 Week Muscle building Program
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Nutrition 6 lean meals a day Eat Clean 3 main macronutrients that make up
whole foods: protein, carbohydrates, and fat.
Match body weight in grams of protein
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Supplements Whey Protein Multivitamin Creatine Natural Energy Supplement Casein Protein
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December 2013
Sun Mon Tue Wed Thu Fri Sat1
2
Chest, Triceps, & Abs3
Back, Biceps, & calves
4
Cardio5
Shoulders, Traps, & Abs
6
Quads, Hamstrings, & Calves
7
Cardio
8
Active Rest Day9
Chest, Triceps, & Abs10
Back, Biceps, & calves
11
Cardio12
Shoulders, Traps, & Abs
13
Quads, Hamstrings, & Calves
14
Cardio
15
Active Rest Day16
Chest, Triceps, & Abs17
Back, Biceps, & calves
18
Cardio19
Shoulders, Traps, & Abs
20
Quads, Hamstrings, & Calves
21
Cardio
22
Active Rest Day23
Chest, Triceps, & Abs24
Back, Biceps, & calves
25
Cardio26
Shoulders, Traps, & Abs
27
Quads, Hamstrings, & Calves
28
Cardio
29
Active Rest Day30
Chest, Triceps, & Abs31
Back, Biceps, & calves
Notes:
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Chest, Triceps, & Abs Warm-Up Chest
Flat Bench Press Pec-Dec Fly Incline Dumbbell Press Incline Cable Fly
Triceps Skull Crushers Triceps Pushdown - Rope Attachment Reverse Grip Triceps extension Over Head Triceps extension
Abs: Hanging knee raise super set with weighted crunches
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Back, Biceps, & Calves Warm-up Back
Wide-Grip Pull-ups Bent T-Bar Row Close-Grip Front Lat Pulldown One-Arm Dumbbell Row Straight-Arm Pulldown (With rope)
Biceps: EZ Bar/Straight barbell curls Single Dumbbell Curls Hammer Curls 21’s
Calves: Standing Calf Raises Donkey Calf Raise Seated Calf Raise
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Cardio 30 Minutes of giving anything
cardiovascular your all until the times done .
Example: Treadmill, Row machine, biking,
swimming.
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Shoulders, Traps, & Abs Warm-Up Shoulders:
Dumbbell Shoulder Press Side Lateral Raise Reverse Pec Deck Flyes Front Raise Superset with Upright Barbell Row
Traps: Barbell Shrug
Abs: Hanging leg raise super set with oblique weighted
crunches
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Quads, Hamstrings, & Calves Warm-Up Quads:
Back Squats Leg extension Leg press (Close Feet) Lunges
Hamstrings: Reverse leg curl Stiff leg deadlift
Calves: Standing Calf Raises Donkey Calf Raise Seated Calf Raise
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Active Rest Stay active doesn’t have to be intense
weight training or cardio. As little as throwing a football or walking around the store.
Maintain diet and calorie intake
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Measurement's (Inches) Cole Bonno Before After Weight 131 139Arms 13.7 14.0Chest 38.4 39.1Waist 30.1 30Legs 18.0 18.65Calves 12.8 13.5
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Measurement's (Inches) Daniel Rafala Before After Weight 158 165Arms 13.9 14.3Chest 39.65 40.0Waist 32.31 32Legs 21.5 22Calves 13.45 14.1
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Project Facilitator Darrell Hamby Body builder and a
personal trainer Showed me in depth work
outs, information about supplements and nutrition, and knowledge of the life style and what it takes
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Challenges Working around schedules Keeping everyone on there diet plans
and training a hundred and ten percent in the gym
Adapting to the individual weak spots Keeping everyone motivated
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Knowledge after 12 weeks Personal Training Pursuing personal training in the future?
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Summary What I have learned
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Thank you for your time