Our Courses
Home / Our Courses
PERSONAL TRAINER CERTIFICATION
Introduction to Fitness
- What is fitness?
- Components of fitness
- Importance of fitness in daily life
- Importance of exercise
Basic Anatomy
- Fundamental Movements (From Anatomical Position)
- Anatomical, Directional & Regional Terms
- Muscles and their Functions
- Muscular System
- Muscular Nervous System
- Muscle Types
- Push & Pull Muscles
Body Types
- Ectomorphs – Definition and Characteristics
- Mesomorphs – Definition and Characteristics
- Endomorphs – Definition and Characteristics
- How to change Body Types?
Resistance Training
- What is Resistance Training?
- Benefits of Resistance Training
- What is Hypertrophy & Atrophy?
- Types of Resistance Exercises
- Training Variables
- What is Progressive Overload?
- Variables that can be adjusted to increase the difficulty
- What is Overtraining and its causes
- How to avoid Overtraining
- Types of Grips
- Types of Movements
- Advanced Techniques
Cardiovascular Training
- What is Cardiovascular Training?
- Benefits of Cardiovascular Training
- Cardio Timing
- Cardiovascular Energy Expenditure Variables
- Heart Rate
- Maximum Heart Rate
- Heart Rate and Health
- Breathing Techniques
- Levels of Intensity
- Pyramid of Intensity
- Climate and Performance
- Walking – Technique, what to wear and exercise sessions
- Running – Muscles used in running, Technique, Importance of stride, Uphill and downhill running, Breathing and exercise sessions
- Treadmill versus Outdoors, what to wear
- Cycling – Technique, Exercise Bike versus Outdoors, exercise sessions
- Cross-trainer – Technique, Exercise sessions
- Rowing – Technique, Common faults, Exercise sessions
Flexibility
- What is flexibility?
- Importance of Flexibilty
- Flexibilty Tests
- When to stretch?
- When not to stretch?
- Types of Flexibility
- Stretching before working out a specific muscle group
- Warm-up Exercises
- Post workout Stretching
- How to avoid Injury
- Types of Flexibility
- Stretching before working out a specific muscle group
- Warm-up Exercises
Common Gym Injuries
- Lower Back Injury
- Rotator Cuff Injury
- Patella tendinitis
- liotibial syndrome
- Shin pain
- Tennis elbow
- Golfer’s elbow
- Hernia
- Acute muscle tears
- Chronic muscle tears
- Cramps
Nutrition
- Carbohydrates – Types and Functions of carbohydrates
- Protein – Essential and Non- essential amino acids, Complete and Incomplete proteins and Functions of Proteins
- Fats – Types and Functions of fats
- Cholesterol – Definition, functions of cholesterol, transport of cholesterol
- Vitamins and Minerals
- Fluid Intake – Exercise & Hydration, Over-hydration, caffeine & alcohol
- Important steps to loose weight
- Important rules regarding diet
- Eating to gain muscle
- Food supplements
- Eating for Endurance
- Healthy eating for Vegetarians
Basic fitness formulas & Body Composition
- Body measurements – Measuring Tape, Photographs and mirrors, Clothes that fit and Measuring Body Fat
- Body Mass Index and Health Measurements
- Waist-to-hip ratio
- Cardiovascular Fitness Tests – VO2 max test, The Cooper 12 –minutes run test, The Harvard step test
- Strength Test – One Repetition Maximum test
- Strength Endurance Test – Push Ups Fitness tests, Push Ups Fitness tests, Curl-Up Test
Exercise Data Base
- Chest Exercises
- Back Exercises
- Shoulder Exercises
- Arms Exercises
- Legs Exercises
- Abs Exercises
Advanced Anatomy
- Skeletal System
- Major muscles that work at the Shoulder Girdle
- Major muscles that work at the Shoulder Joint
- Major muscles that work at the Elbow and Forearm
- Major muscles that work at the Wrist
- Major muscles that work at the Trunk
- Major muscles that work at the Hip Joint
- Major muscles that work at the Knee Joint
- Major muscles that work at the Ankle and Foot
Core Stability
- What is Core Stability?
- Major muscles in the trunk that provide good Core Stability
- How to measure Core Stability?
- Basic Core Exercises
- Intermediate Core Exercises
- Advanced Core Exercises
- Swiss Ball Core Exercises
- Medicine Ball Core Exercises
- Plyometrics Core Training
- Combining Core and Resistance Exercises
Supplementation
- What is a sports supplement?
- Protein Supplements
- Carbohydrate Supplements
- Benefits, Dosage and side effects of Creatine, BCAA, Arginine, CLA etc.
- Rules for Effective Shopping
Advanced Diet
- Essential Fats
- The “Magical” Omega -3
- Sources of EPA and/or DHA
- Protein requirement based on physical activity level
- Energy Balance and weight control
- Total Daily Energy Expenditure
- Methods to calculate BMR
- Diet for losing fat
- Diet for muscle gain
- Protein Bio availability
- Glycemic Index
- Different diets in the market and their pros & cons
- How to understand Nutritional facts label
- Top rated supplements for increase in muscle size and strength
- Top rated supplements for Sports Performance (Energy, Power, Anaerobic Endurance)
- Top rated supplements for Sports Performance (Aerobic Endurance)
- Sample Supplement Programs
Scheduling
- How to make a workout schedule
- Sample workout plans
