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Issa CFT Chapter One PDF
Issa CFT Chapter One PDF
F i t n e s s : T h e C o m p l e t e G u i d e
CONTRIBUTORS
Frederick C. Hatfield, PhD, MSS
Sal Arria, DC, MSS
Karl Knopf, EdD
Michael Yessis, PhD
James A. Petersen, PhD
Daniel Gastelu, MS, MFS
Charles Staley, BS, MFS
Patrick S. Gamboa, BS, MSS
REVIEWERS
Thomas D. Fahey, EdD
Jane Frederick, MA, MFS
Doug Holt, BS, MFS, CSCS
EDITORS
Michelle Basta Boubion, BA, NSCA-CPT
Maura Weber, BA
Managing Editor, Muscle & Fitness Hers Magazine
Beth Saltz, MPH
I n t e r n a t i o n a l S p o r t s S c i e n c e s A s s o c i a t i o n
AUTHOR
TABLE OF CONTENTS
Introduction, 1 Nutrition, 446
Anatomy and Physiology, 8 Weighing the Truth on Exercise and
Nutrition, 450
Metabolism, 10
The Basics of Sound Nutrition, 462
Basic Anatomy and Physiology, 30
Estimating Caloric Needs, 492
Muscle Anatomy and Physiology, 72
The ISSA Zig-Zag Approach to Muscle Gain
Kinesiology and Biomechanics, 122 and Fat Loss, 518
Kinesiology of Exercise, 126 Fad Diets and Nutrition, 528
Biomechanical Concepts of Exercise, 140 Supplementation, 536
Musculoskeletal Deviations, 154
Injury and Disease, 576
Muscle Mechanics, 166
Exercise and Older Adults, 580
Health and Physical Fitness, 184 Exercise and Adaptive Fitness, 588
Strength, 188 Exercise and Our Youth, 594
Cardiovascular Training Theory, 294 Exercise and Hypertension, 598
Flexibility, 320 Exercise and Diabetes, 604
Body Composition, 338 Exercise and Arthritis, 610
Program Development, 358 Exercise and Coronary Heart Disease, 616
Program Development, 360 Exercise and Pregnancy, 622
Basic Assessment of Fitness Participants, 370 Exercise and Asthma, 628
Training Principles, 390 Exercise and Sports Medicine
in the Trenches, 634
Periodization, 408
Basic First Aid, 672
Determining Training Loads, 426
References, 683
Glossary, 701
Index, 721
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INTRODUCTION
Anatomy and Physiology
Kinesiology and Biomechanics
Health and Physical Fitness
Program Development
Nutrition
Injury and Disease
INTRODUCTION
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F i t n e s s : T h e C o m p l e t e G u i d e
INTRODUCTION
PERSONAL TRAINING
The fitness industry, as we know it today, is a multi-billion dollar industry.
Personal training is its ever-growing offspring. While the roots of personal train-
ing are difficult to pinpoint (its origin is credited to the 1950s) one could con-
tend that the roots of personal training date back to the beginning of recorded
history. While the profession or terminology associated with personal training
was not yet in existence, the concept of optimal health, which is the basis behind
the profession, was already being touted by ancient philosophers. Around 400
B.C., Hippocrates wrote:
“Eating alone will not keep a man well: he must also take exercise. For food and exercise,
while possessing opposite qualities, yet work together to produce health . . . and it is neces-
sary, as it appears, to discern the power of various exercises, both natural exercises and
artificial, to know which of them tends to increase flesh and which to lessen it; and not
only this, but also to proportion exercise to bulk of food, to the constitution of the patient,
to the age of the individual . . .”
Of all of our nation’s leaders, President Theodore Roosevelt was one of the
strongest — physically and mentally. However, he did not start that way. As a
child, Roosevelt was small for his age and quite sickly. He had debilitating asth-
ma, poor eyesight and was extremely thin. When he was twelve years old his
father told him,
“You have the mind, but you have not the body, and without the help of the body the
mind cannot go as far as it should. You must make the body.”
Theodore Roosevelt began spending every day building his body as well as his
mind. He worked out with weights, hiked, hunted, rowed, and boxed. History
can attest: Theodore Roosevelt’s strength in mind and body contributed to his
strength as the leader of our nation.
Another great leader of our nation was President John Fitzgerald Kennedy.
Kennedy, like Roosevelt, acknowledged the benefits of physical activity for
optimal health.
“Physical fitness is not only one of the most important keys to a healthy body, it is the
basis of dynamic and creative intellectual activity.”
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ative that we keep up with the ever-changing and the aforementioned areas as well as the knowledge of
evolving recommendations for health and physical muscular, cardiopulmonary and metabolic adapta-
fitness that have a direct application for fitness pro- tions. These adaptations are known as the training
grams and exercise recommendations. With the effect. The “training effect” is our body’s adaptation to
emergence of the latest technologies information the learned and expected stress imposed by physical
regarding health and fitness is easily accessible. activity. Our bodies begin to change at the cellular
However, because of the nature of the media’s use of level, allowing more energy to be released with less
vague and brief headlines in conjunction with radio oxygen. Your heart and capillaries become stronger
and TV sound bites that provide only limited, confus- and more dispersed in order to allow a more efficient
ing and often conflicting recommendations, it is flow of oxygen and nutrients. Your muscles, tendons
important that we can help our clients, friends and and bones involved with this activity also strengthen
family members put each new study or report in to accommodate a better proficiency at performing
proper perspective. Personal trainers today are com- this activity. In time your body releases unnecessary
mitted to a long-term career in health and fitness and fat from its frame and your stride and gait become
are increasing their knowledge through additional more efficient. Your resting heat rate and blood pres-
courses in post-rehabilitation, corporate wellness, sure drop. These adaptations can be achieved through
youth fitness, senior fitness, and pre and post-natal an educated trainer who can develop an appropriate
specializations to better serve their clients in achiev- fitness and health plan.
ing and living the fitness lifestyle. As you can see, we
The plan must include the basic principles of fitness
as personal trainers have an inherent responsibility to
training: overload, specificity, individual differences,
positively shaping and influencing the health and fit-
reversibility, periodization, rest, over-training, and
ness attitudes of those around us and it is our hope
stimulus variability. The plan requires a thorough
that individually and collectively we can bring health
understanding of the major muscles of the body and
and fitness to the masses and make the dream of opti-
how they work and an understanding of metabolism;
mal health a reality for all.
how the body converts food energy into other forms
of energy the body can use at rest and during exercise.
WHAT SHOULD A PERSONAL Additionally, we must learn about the function and
TRAINER KNOW? regulation of the lungs, heart, blood vessels, hor-
mones, brain, and nerves, as well as the weight control
As the industry continues to expand its boundaries and temperature regulation systems at rest and dur-
and the realm of scientific knowledge concerning the ing exercise. Once we have the knowledge and sup-
human response and adaptation to exercise continues port to develop a comprehensive, individualized and
to grow, it is essential that personal fitness trainers are periodized plans that effectively produce the training
competent in: effect, then we will be able to effectively draw our
• Exercise Programming friends, family members and future clients into the
fitness lifestyle and optimal health.
• Exercise Physiology
• Functional Anatomy and Biomechanics
• Assessments and Fitness Testing
ISSA CODE OF ETHICS
• Nutrition and Weight Management AND STANDARDS
• Basic Emergency Procedures and Safety Principles and Purposes
• Program Administration Upon receipt of the ISSA Certificate, members
become, in effect, de facto representatives of the
• Human Behavior/Motivation
leader in the fitness certification industry, and as
Our ability as fitness professionals to educate and such are expected to conduct themselves according to
effectively draw our clients into the fitness lifestyle the highest standards of honor, ethics and profes-
and optimal health comes from a plan that is based in sional behavior at all times. These principles are
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intended to aid ISSA members in their goal to pro- 7. Never recommend exercise for anyone with
vide the highest quality of service possible to their a known medical problem without first
clients and the community. obtaining clearance to do so and/or instruc-
tions from the attending qualified medical
professional.
Academic Standards
8. Ensure that CPR certification and knowl-
Requirements for Graduation edge of first aid procedures is current.
1. Certification will not be issued to any stu-
9. Work towards the ultimate goal of helping
dent/member who does not successfully
clients become more self-sufficient over
complete or meet all pertinent qualifications
time, reducing the number of supervised
or has not achieved passing scores on the
training sessions.
relevant ISSA examinations.
10. Respect client confidentiality. All client
2. Certification will not be issued to any
information and records of client cases may
client/member unless they have successfully
not be released without written release
completed CPR training as evidenced by a
from the client.
current and valid CPR card.
11. Charge fees that are reasonable, legitimate
3. Certification will not be issued until all fees
and commensurate with services delivered
are paid in full.
and the responsibility accepted. All addi-
tional fees and services must be disclosed to
Professional Standards clients in advance.
ISSA members will: 12. Adhere to the highest standards of accuracy
1. Serve clients with integrity, competence, and truth in all dealings with clients, and
objectivity and impartiality, always putting will not advertise their services in a decep-
the clients’ needs, interests and requests tive manner.
ahead of his/her own. Members must 13. Not get intimately involved with their
always strive for client satisfaction. clients. Minimize problems by always main-
2. Recognize the value of continuing educa- taining a professional demeanor, not
tion by upgrading and improving their becoming overly friendly with clients, par-
knowledge and skills on an annual or semi- ticularly of the opposite sex, and docu-
annual basis. Members must keep abreast of menting training sessions, evaluations, and
relevant changes in all aspects of exercise training programs. We cannot overempha-
programming theory and techniques. size this point: Be a professional and do
not get involved with clients!
3. Not knowingly endanger his or her clients
or put his or her clients at risk. Unless they Dr. Sal Arria and Dr. Fred Hatfield had a vision to pio-
have allied health care licenses, members neer a personal fitness trainer program that would
must stay within the realm of exercise train- merge in-gym experience with practical and applied
ing and lifestyle counseling with clients.
sciences more than fifteen years ago to share the ben-
Clients with special medical conditions must
efits of the fitness lifestyle with the masses. As the pro-
be referred to proper medical professionals.
fession continues to grow and expand it boundaries,
4. Never attempt to diagnose an injury or any for the ISSA trainer of today and the ISSA trainer of
other medical or health-related condition. tomorrow education and support is vital. It is the
5. Never prescribe or dispense any kind of hope and vision of the ISSA that through this course
medication whatsoever (including over-the- text and the support provided by the entire ISSA staff,
counter medications) to anyone. our trainers will be well rounded and more educated
6. Never attempt to treat any health condition than in the past and will be knowledgeable on exercise
or injury under any circumstance whatsoev- and how it relates to optimal health and fitness.
er (except as standard first aid or CPR pro-
cedure may require).
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Section One
ANATOMYand
PHYSIOLOGY