EDUCATIONAL PROGRAM MODULES
- THE ROLE OF PERSONAL TRAINER
- Job description and specifications, rights and obligations, characteristics of a successful personal trainer.
- Certified education, continuing training, lifelong learning.
- Professionalism, code of professional ethics.
- Communication with the trainee, behavior, rules of self-commitment.
- Necessary preventive medical examination, taking a medical history, contraindications to exercise.
- Health promotion strategies through exercise, basic safe exercise instructions.
- Collaboration with scientists of other specialties and health professionals.
- Finding and studying reliable scientific literature and sources of information.
- FUNCTIONAL ANATOMY – KINESIOLOGY / EMBIOMECHANICS
2.1. Human skeleton – Bones system:
- Human skeleton.
- Bone types.
- Joints, joint classification, joint types.
- Bones and joints of the spine, chest, pelvis, lower extremities, upper extremities.
- Articular movements.
- Neutral position of spine, scapulae and pelvis.
- Spinal deviations such as scoliosis, lordosis, kyphosis.
2.2. Muscle system:
- Muscle types and their functional characteristics.
- Skeletal muscles: morphology, properties, characteristics, categorization.
- Types of muscle contraction.
- Description and action of skeletal muscles (indicative: upper arm muscles, chest, spine muscles, pelvis, lower extremities).
2.3. Biomechanics / kinesiology:
- Body weight – Weight Center. Laws of inaction, acceleration, action-reaction. Levels – Motion axes. Torque. Levers. Movements.
- Biomechanical principles for balance, stability, upright posture, sitting position, movement, lifting and carrying objects.
- Industrial analysis of basic positions for starting exercises, joint movements and gymnastic exercises with and without resistance.
- PHYSIOLOGY, PHYSIOLOGY OF EXERCISE AND MECHANISMS OF MUSCLE ENERGY (ERGOFYSIOLOGY)
3.1. Physiology:
- Physiology of cell, tissue, organs, systems.
- Homeostasis, control and regression mechanisms, blood pressure regulation, blood glucose regulation, acid-base balance.
- Blood physiology, circulatory system (heart – blood vessels), respiratory system, respiratory function.
- Gastrointestinal system, food digestion, liver and kidney function.
- Nervous system, senses – sensory organs, neuromuscular control (nerves, muscles, motor units), autonomic nervous system.
- Endocrine glands, hormonal system – hormones.
3.2. Physiology of exercise and production of muscle work:
- Energy balance, metabolism and nutrition.
- Energy systems during exercise, aerobic metabolism – maximum oxygen uptake (V02max), anaerobic threshold, anaerobic metabolism, energy expenditure (Metabolic Equivalent of Task – MET).
- Muscle cell physiology, response and adaptation of the neuromuscular system to exercise.
- Hormonal, circulatory, respiratory and metabolic adaptations during exercise, acid-base balance, thermoregulation.
- Intentional fitness training, acute and chronic responses and adjustments.
- Causes of muscle fatigue, recovery after exercise.
- ASSESSMENT OF HEALTH, BODY COMPOSITION AND FUNCTIONAL STATUS
- Necessity of preventive medical examination of trainees, necessary procedures, tests and measurements, restrictions.
- Writing an eligibility questionnaire for exercise, obtaining a health history, interviewing the candidate trainee.
- Assessment and evaluation of body composition, percentage of body fat and lean body mass.
- Orthosomic /posture testing, musculoskeletal evaluation, functional mobility-stability tests – muscle imbalances, simple physical fitness tests and measurements that do not involve safety risks.
- Gathering, capturing, controlling, presenting, using, storing data, personal data protection (GDPR).
- Classification and assessment of health risk factors, categorization of trainees, identification of individuals who may need further medical investigation and approval in order to exercise.
- TRAINING – PROGRAMMING – EXERCISE AND PROGRAMS FOR HEALTHY PEOPLE
5.1. General training:
- Purpose and characteristics of proper training.
- Fundamental training principles such as progressive overload, progressiveness, overconfidence, periodicity, reversibility of fitness.
- Basic training terminology such as load, dynamic contraction, isometric, concentric contraction, eccentric contraction, muscular hypertrophy, set, repetitions, plyometric exercises.
- Types of physical activity and exercise (general, special, competitive, weight training, resistance training, etc.).
- Basic parts of the training unit: warm-up, mainly program, cool down (recovery).
- Exercises with body weight, exercises with resistance (bar, dumbbells, rubber band, etc.), continuous, intermittent (interval), mixed, circuit and stationary training.
- Prevention and detection of potential risks when performing various exercises.
- Ways of differentiation and adaptation of exercises in relation to the age, experience, fitness level and health status of the trainee.
- Training units and programs: general muscle strengthening, maximum strength, muscular endurance, cardio-respiratory training (cardio), flexibility – muscle elasticity training, training with mixed goals (mixed), functional training – mobility training, stability training, posture training, training skills.
- Training load (load – adjustment – improvement, process – structure – protocols), appropriate intensity, duration and frequency for healthy individuals, benefits and precautions, training adjustments.
- Training with portable digital technologies (Wearable Technology).
- Exercise – rehabilitation – over-training (prevention – recognition – treatment).
5.2. Teaching guidance:
- Exercise teaching methods.
- Exercise analysis, demonstration, error correction, technical error correction strategies, guidance, psychological support, and athlete motivation.
- Systematic control and safety of the athlete, preventive protection measures, observance of safety and progressive rules.
- Proper assistance, necessary safety adjustments and personalized modifications depending on the trainee.
- Dealing with emergencies, basic first aid procedures and emergency support.
5.3. Personal training and small group training:
- Warm-up (Preheating): Practical application of various types of warm-up (general, joint mobilization, special /correlated etc.).
- Strengthening: Exercises with body weight and exercises with partner. Exercises with additional resistance, e.g. dumbbells, rubber bands, barbell/bar, etc.)
- Cardiorespiratory training: Basic principles – Methods – Ways of controlling intensity / heart rate (palpation, subjective perception, use of a heart rate monitor, etc.). Design of training units and programs with various methods such as interval, continuous, complex / mixed, circuit and stationary method, special training systems. Outdoor cardio-exercise.
- Flexibility – Mobility: Practical application of various types of stretches for individual muscle groups and the whole body as well as special exercises (with various means) to improve mobility and stabilization.
- Recovery: Practical application of various types of recovery / relaxation.
- Practical Personal Training applications with assignment of coach-trainee (Role Plays), practical applications in a small number of trainees (Small Group Training).
5.4. Special training with fitness equipment (weight training):
- Basic conditions of strength training in the gym, safety principles.
- Differences between free weights and resistance machines.
- Types of muscle strength training, forms of training organization, load control criteria and total load.
- Differences for women, the elderly, adolescents.
- Exercises with gym instruments per muscle group (indicative: chest – back – shoulders – arms – forearms – legs – abdomen – low back, etc.).
- Technically correct execution of exercises, injury prevention, personalized modifications – adjustments.
- Methods of improving various forms of muscle strength (muscle hypertrophy, intramuscular coordination, strength, strength endurance).
- Aesthetic gymnastics with resistance – training systems for muscle hypertrophy, training techniques for fat reduction / body cuts.
- Bodybuilding, weight lifting, power lifting, power building.
5.5. Functional training:
- Good Posture – Stability – Mobilization.
- Functional training with body weight.
- Functional training with various micro-instruments.
- Functional imbalance training with and without instruments (accessories).
- EXERCISE PLANNING AND PROGRAMMING FOR HEALTHY PEOPLE (PERSONAL TRAINING AND SMALL GROUP TRAINING)
- Training unit, microcycle, mesocycle, megacycle, periodicity / periodization model.
- Program planning according to gender, age, fitness level, coaching experience and the trainee’s goals based on scientifically confirmed protocols.
- Design of functional health promotion programs, general fitness improvement, fitness parameters, aesthetic goals, etc.
- Planning programs with various training methods, such as intermittent (intermittent), continuous, mixed, circuit training and special systems.
- Step by step design applications for all levels of athlete experience, guidance, control – S.M.A.R.T. goals.
- Organization of long-term intentional training (pursuits, phases, successive step algorithms, content protocols) – individual case study.
- CONSULTING NUTRITION
- Basic principles of healthy eating.
- Food composition and caloric content.
- Carbohydrates, fats, proteins, vitamins, trace elements, ergogenic substances, antioxidants and phytonutrients.
- Energy metabolism at rest and exercise.
- Nutritional adjustments to the requirements of the exercise, intake of fluids, calories, nutrients.
- Nutritional counseling for health promotion, weight management, fat reduction, muscle hypertrophy, optimal physical appearance and performance.
- Dietary supplements and special sports nutrition products.
- MARKETING – SKILLS OF FITNESS BUSINESS, COMMUNICATION & SALES
- Principles of sports marketing (approaches, definitions, delimitation).
- Categorization and special characteristics of sports services, consumer preferences and behaviors.
- Work in the gym: finding, resume-C.V., interview, job description, roles, tasks, communication, behavior, goal setting.
- Work as a freelancer: description, capabilities, professionalism, personal brand creation, marketing strategy, offline and online tactics for increasing customer base.
- Creating a fitness gym / personal studio: legal prerequisites, budget, feasibility study, procedures, equipment, organization, financial data, pricing strategies.
- SPORTS PSYCHOLOGY – CONSULTING – MOTIVATIONS
- Incentives – incentive theories – rewards – punishments.
- Leadership-leadership behavior of trainers / trainees / athletes.
- Personnel types of trainees / athletes.
- Stress – Anxiety – Stimulation, stress management.
- Psychological preparation, behavioral enhancement to achieve goals.
- Behavior modification methods, goal setting, and motivation to motivate efforts, such as e.g. for stress control, smoking cessation, adoption and maintaining a healthy lifestyle.
- Strategies for dealing with unexpected situations.
- Mental training.
- Relaxation techniques.
- CPR SEMINAR: CARDIOPULMONARY RESUSCITATION

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