Professional Health & Fitness Personal Trainer A-License

The subject "Equipment-assisted strength training" is part of the fitness trainer B license training and deals with systematic strength training on stationary training equipment. The focus is on movement control, load control and the individual adaptation of training to different target groups.

Basics

In equipment-supported strength training, the muscles are loaded via mechanically guided movement paths. This enables targeted, controlled strain on individual muscle groups and offers a safe form of training, particularly for beginners, people with restricted mobility or in a rehabilitative context.

Aims of the subject

• Teaching the basic biomechanical principles of equipment training
• Correct equipment settings and exercise execution
• Load dosage according to training goal and performance level
• Recognizing and avoiding typical mistakes when using equipment

Contents

The following topics are covered as part of the course:

• Differences between free and guided strength training methods
• Training planning with stationary equipment
• Introduction to equipment parks and standardized equipment circuit systems
• Training control in terms of repetitions, intensity and regeneration

Application in everyday training

The content of this subject forms a basis for practical work in fitness studios or health facilities. Graduates are able to create and instruct individual training programs with equipment and implement them in a safety-conscious manner.

Alongside strength training, endurance training is an important basis for good performance in any sport and also has many positive, health-promoting effects. The better your endurance is trained, the longer you can achieve a certain performance.

However, endurance does not necessarily mean running as far as possible as quickly as possible. Rather, it is about training your endurance in such a way that you can work at a certain intensity for as long as possible. This intensity depends on the sport in question.

In the endurance training course, participants learn the theoretical content of how intensive/extensive interval training, running, extensive and intensive endurance methods work. In practice, the UKK walking test is carried out, which is ideal for your future clients who are just starting out with training.

Additional emphasis is placed on training planning. During the practical training sections, the knowledge acquired is applied in practice. Graduates will be able to carry out and plan endurance training sessions independently.

Above all, they should be able to competently answer their customers' questions such as "At what heart rate can/should I train?

Another important subject in the fitness trainer course.

Functional Training refers to an approach to strength training that incorporates multiple muscle groups, movement patterns that reflect real human movement in the real world and place a high value on core musculature involvement in training exercises.
Multiple muscles are trainined at once, usually with a focus on entire muscle chains, in order to improve coordination between muscle groups alongside strength. Creating more stable and economical movement patterns that use the entire range of motion and strengthen the core are major goals.

Functional Strength Training is especially important because we want our clients and athletes to be able to use acquired strength for everyday movements and activity, or for the complex movement patterns necessary for any sport. This type of training is also appropriate for any age group and has applications in almost every type of sport, leisure activity, rehabilitation and injury prevention.

Some functional training methods utilize balance-challenging techniques and tools, small equipment that requires more core involvement for traditional movements, like medicine balls, sandbags and aquabags, or simply rely on bodyweight exercises.

In this course subject participants will learn about various training tools such as sling/TRX, gymnastics/balance ball, medicine and slam balls, sandbags, heavy/battle ropes and more. Bodyweight exercises are also a foundation of functional training, as certain bodyweight exercises can be used to expose functional weakness in even very "well-trained" athletes, and in order to build these abilities from the ground up. Muscle chains and some exercises which can be used to focus on specific ones are introduced.

The human body is a complex system of muscles, tendons, joints and bones that is constantly in motion. Every movement we make triggers a reaction that affects other areas of the body.

Sensorimotor training is a method that trains precisely these reaction chains in the body. Targeted training of the senses (e.g. sense of balance, touch, sight and hearing) and motor skills (muscle strength, coordination, mobility) improves the interaction between body and mind.

What is sensorimotor training?
Sensorimotor training is a method that originates from the field of physiotherapy. Sensorimotor regulation is the brain's ability to control motor skills and perception. Sensorimotor training can optimize movement sequences and improve motor skills. It is used in physiotherapy for neurological disorders, such as after a stroke.

However, sensorimotor training can also be used in competitive sport and fitness to improve motor skills.

This content is therefore developed in the sensorimotor training course for fitness trainers, in which participants perform practice-oriented strengthening exercises using unstable surfaces such as wobble boards, foam, exercise balls, ropes or slings and much more.

The unstable surfaces train proprioception, i.e. the perception of one's own body and its movements. The exercises challenge balance, coordination and strength and are therefore particularly effective.

When we talk about strength training, most people immediately think of heavy weights and huge muscles. But that's not the only thing strength training has to offer.

Free weight training is used particularly in bodybuilding, weight training and martial arts as well as in rehabilitation after injuries. It is an effective and versatile training method that is suitable for both beginners and advanced athletes.

In contrast to strength training with machines, free weight training has the advantage that it also works the core and stabilization muscles. This makes it a more comprehensive workout because they enable us to hold our body upright and coordinate our movements.

They are also involved in many everyday movements, such as lifting objects or climbing stairs.

In this practical unit for fitness trainer training, course participants learn how to use dumbbells, barbells and pulleys correctly. Various exercises are demonstrated and performed by the participants themselves and particular attention is paid to joint-friendly execution with minimal risk of injury.

Training planning is an essential part of the work of a fitness trainer and personal trainer. In order to achieve efficient progress in your clients' training and to achieve long-term success, there are a number of important factors to consider. Regardless of whether the client's personal goal is to improve performance, reduce body fat, learn new, complex exercises or something else.

A few important basic principles are the Weineck training principles. These state, among other things, that a training stimulus must be sufficiently high in order to achieve adaptation, that the load must increase steadily and also specify the correct load sequence as well as sufficient recovery and much more. The individual choice of the five load normatives is also crucial: intensity, duration, frequency, density and volume. Training planning deals with how to adapt these correctly to individual goals and requirements in order to achieve optimum results.

Keyword goals: Setting the right goals for clients also has a major influence on training design. Training level, age, regeneration, available time and many other factors also play important roles. The training plan can only be successfully implemented in practice if the customer's individual needs and resources are taken into account.

Our graduates learn about the physiological adaptation phenomena of the body's functional systems through different training loads. They also learn about different periodization models and how these are implemented in practice at different performance levels. As a result, our graduates know what is needed for optimal training planning , what obstacles can stand in the way and how individual goals can be correctly set (and of course achieved).

To refresh the content of training planning or to expand your knowledge of training planning in general, we recommend the workshop 1x1 of training planning

Full-body exercises are essential when it comes to training the entire body. Deadlifts, squats and bent-over rows are three of the most important full-body exercises there are. These said exercises can shape the body, improve overall well-being and are therefore essential for a fitness trainer. They also help to increase endurance and strength.

This subject is important because it teaches you the basics you need for all other types of exercises and workouts. Many focus on training individual muscle groups, but this is not the most effective way to get your body in shape. Full body exercises are more effective because they target multiple muscle groups simultaneously, making the workout more efficient. However, these exercises are very demanding and prone to mistakes.

For this reason, we provide our future fitness trainers with detailed instructions so that they can perform the exercises correctly and later instruct their clients well. The subject is very practice-oriented and is coached and worked on together within the group after a short introduction. Each exercise is designed to address a variety of muscle groups.

This course subject is a continuation of Strength Training with Free Weights 1, which is covered in the Fitness Trainer course. Additional exercises will be introduced for back, chest, shoulder, arm that were not covered in the first part.

A special focus is placed on thebarbellin this group of exercises. In comparison with the first part, the exercises in part 2 tend to display increased complexity and require not only more strength but more developedfocus and coordination skills.

The higher complexity of the exercises mean that such training is more challenging, and variations can train multiple muscle groups at once.

For examples, theOlympic weightlifting movements such as clean and jerk and snatch are introduced.

In addition, some variations of exercises are explored with a methodoligical approach for building variations.

Back pain and shoulder pain are among the most common problems for practitioners of strength training. In order to make an effort to combat these issues, a personal trainer has to understand potential causes that can lead to these problems.

A precise diagnosis can only be provided by a medical professional, obviously. In that case, it is certainly important that the personal trainer understand any such diagnoses and develop an optimal strength training programthat is appropriate for any previous condition or injury, or for the explicit purpose of preventing or avoiding problems for which the client is predisposed.

• The infamous Shoulder Impingement Syndrome is a main topic. How can it be avoided and prevented, and what can be done when the symptoms are already being felt?
  
• Does a client experience lower back pain? What are the absolute "no-gos" when training with back or spine conditions?
  
• A rounding of the back and weak core can develop after years of poor posture - How can we train the upper back and strengthen the shoulder girdle in such instances, so we can work to correct the problem?

Theoretical content will revisit anatomy with these issues in mind and practical content will include exercises for practical application of knowledge. It will be carried out in two sessions.

In this unit covering One2One training the focus is on stretching and mobilization, and how you as a trainer can use this opportunity to learn and make evaluations about your client during this time.

The functional movement analysis, known also as a screen or the FMS is introduced as one possible approach to gain some insight into a trainees current physical state. As such, it serves as one way to gather "actual state" metrics.

Mobility, flexibility and a healthy and balanced range of motion is an important component of every sport and physical practice, and it can have a huge influence on liklihood of injury or overall performance. An appropriate stretching session can increase range of motion during exercise during training exercises, leading to better training adaptations. A post-training stretching routine can aid in regeneration and the maintainance of existing flexibility levels.

The palette of stretching types are introduced in this module, with various stretching techniques and their practical application. The use of a foam roller for certain methods is included.

Additionally, the crucial concepts of spotting and manual assistance are explained and put in practice. A discussion of important considerations for this close work with clients is carried out.

In the subject"Training with small fitness equipment" from the Health Fitness Personal Trainer course, course participants will learn about the latest trends in small fitness equipment.

The unit has a practical structure and offers participants the opportunity to try out various exercises and learn how to use the equipment correctly.
Training with the fitness equipment improves coordination and balance skills. Body control and awareness are also trained.

For example, they can be used specifically for strength training or for endurance and coordination exercises. They are also very suitable for rehabilitation purposes.

You will also learn what you need to look out for with the respective equipment and how to use it. You will also be given tips on posture during exercise and the risk of injury.

This subject is ideal preparation for anyone working as a personal trainer.

In this subject, different types of warm-up and the reasons for warming up are discussed and illustrated by the effects of warming up. The sequence and possibilities of warming up are then discussed. Then comes the practical warm-up, where fascia rolls are used and a variety of mobilization exercises are demonstrated.

Kinesiology and Biomechanics are two essential areas in the Professional Health Fitness Personal Trainer Certification, focusing on the analysis of human movement.

Kinesiology deals with the analysis of movement itself, while biomechanics examines the anatomy and physiology of movement. It can help improve performance, prevent injuries, and support rehabilitation after injuries. It can also aid in understanding the causes of musculoskeletal complaints and injuries.

In this course, the fundamentals of human anatomy and physiology are linked to the demands of modern training. The lecture is divided into several parts, with the general kinesiology being initially addressed. Special emphasis is placed on the analysis of movement patterns. This multipart lecture serves a deeper understanding of how the human body functions. Movements are broken down into their components to analyze them thoroughly and make statements about the forces at work.

Our Professional Health Fitness & Personal Trainers can analyze and measure movements, understand the psychological and physical factors affecting peak performance, and independently determine the requirements of different sports.

Furthermore, everyday and sports-related movements and their affecting forces are examined, shedding light on the effects of incorrect posture/technique on the body.

To experience all this firsthand, videos of one's own technique are filmed and analyzed using various fitness apps. Kinesiology and biomechanics are two essential areas in the Professional Health Fitness Personal Trainer Certification when it comes to analyzing human movement.

As an advanced lecture following the "Differentiated Strength Training for Spine and Shoulder Girdle" module in Health Personal Trainer, the focus here is on weaknesses and imbalances in the leg axis. Specifically, the anatomy of the knee, ankle, and hip joints is thoroughly discussed. Additionally, misalignments of the leg axis are illustrated, and their causes and effects on the musculoskeletal system are examined. In groups, familiar stereotypes for imbalances in the leg axis are discussed, and solutions are sought collaboratively.

The second part of the lecture involves familiarizing oneself with a test for determining leg axis and ankle joint stability: "Balance Error Scoring System (BESS)". With its help, weaknesses and imbalances can be localized, and ones performance can be compared with reference values of different age groups using a standardized table.

The final part of the class is practical. In addition to theory, practical examples are provided on how to train correctly when facing issues with the leg axis. This includes various strengthening and mobilization exercises to counteract any imbalances. The goal is to strengthen the leg muscles, stabilize the leg axis, and ideally combat misalignments altogether.

Plyometric training is a high-intensity interval training that increases muscle strength and endurance. It is also known as "explosive strength training" because it involves a series of rapid, consecutive movements typically performed with the goal of propelling oneself off the ground.

The rapid alternation of muscle contraction and relaxation not only engages the muscles but also the tendons and ligaments. Through training, these structures are strengthened, subsequently reducing the risk of injury.

Plyometric training can be challenging for beginners, but with practice, it can become a powerful tool in the fitness arsenal. In this subject of the Professional Health Fitness Personal Trainer course, we will explore the fundamentals of plyometric training and introduce some exercises for participants to try.

Some examples of plyometric training include jump training using the Plyo-Box named after this training form, but there are also various ways to train upper body reactive power. One advantage of plyo training: you only need your own body weight. Most movement sequences are based on pure bodyweight exercises like squats, push-ups, and lunges - of course, in explosive or jumping variations.

It is a very effective training based on the stretch-shortening cycle of the muscles and to improve performance in many sports. This cycle leverages the muscle's stretch reflex and the associated stored energy to generate more force when the muscle is actively stimulated. It is particularly beneficial for sports that require speed and strength, such as jumping sports, American football, or athletics.

Plyometric training is a challenging form of exercise and should therefore be conducted under the guidance of an experienced trainer.

Everyone is on the lookout for the next big thing in the fitness industry. The latest trend, the newest supplement, the latest equipment - all promise to get us into the best shape of our lives.

Fitness trends come and go, but there's always something new waiting to be tried. In this unit from the Professional Health Fitness Personal Trainer course, participants will be introduced to various fitness trends such as the Hypoxi machine, Power Plate training, ladies' studios, various small fitness equipment, calisthenics, and many more.

We will take a closer look at each trend and consider whether they have the potential to truly get us in shape or if they are just the latest fad. We will also discuss which trends are suitable for different target groups and the risks associated with each trend. Participants can also contribute their own experiences with new developments in the fitness industry.

Currently, there are many different fitness trends circulating. Most of these trends aim to achieve as much success as quickly as possible. We will briefly discuss the history of each trend, the functioning of the devices or training, benefits, application methods, and, as the name of this unit suggests, criticisms.

This will allow participants to form their own opinions and decide whether the trend is worth it or if they prefer to stick with proven methods.

Weight reduction and long-term weight management are important aspects of a healthy lifestyle. Excessive body weight can lead to many health problems such as cardiovascular diseases, diabetes, and certain types of cancer. Therefore, maintaining a healthy body weight is crucial. There are countless methods and miracle remedies on the internet promising to achieve ones ideal weight within a short period. However, its not quite that simple in reality. 

Weight reduction can be achieved through changes in eating and exercise habits. This includes reducing calorie intake and increasing physical activity. However, its important for weight reduction to occur slowly and steadily to ensure healthy and sustainable weight loss. Our graduates should be able to differentiate between efficient, healthy weight optimization and unrealistic or harmful methods, as well as guide individuals on the path to their ideal weight. Nutrition and exercise both play important roles in this process.

Its important to note that weight reduction and long-term weight management are individual and can vary from person to person. However, it requires time, effort, and commitment to achieve successful and lasting change.

Good training is never "one size fits all" - especially not when age, stage of life or performance level pose special requirements. in this subject, you will learn how to design training for special target groups safely, effectively and responsibly. You will develop a deep understanding of the physical, hormonal and psychological characteristics of different groups of people and put this knowledge into practice in your training sessions.

The course covers key target groups such as senior citizens, children and young people, women at different stages of life, ambitious clients and training during and after pregnancy. You will learn how to adapt training content to suit the age group and situation, how to manage stress levels sensibly and how to recognize typical risks at an early stage. There is a particular focus on safety, prevention and clearly defining your role as a trainer in relation to medical professionals.

The subject is supplemented by practical content on communication, empathy and motivation. You will learn how to build trust, coach individually and respond professionally to different needs. Case studies, specific training focal points and application tasks will help you to integrate what you have learned directly into your day-to-day training and successfully support your target groups in the long term.

Fitness trends come and go, but only a few offer real added value for training, health and long-term success. in this course, you will learn to analyze and professionally evaluate current training, technology, nutrition and social media trends. The aim is to distinguish between scientifically sound methods and short-term marketing hype and to use trends in a targeted manner where they offer customers real benefits.

You will take an in-depth look at familiar and new forms of training such as functional training, HIIT, EMS, online coaching and digital fitness solutions. We will not only examine the practical application, but also their effectiveness, target group relevance, risks and economic feasibility in personal training.

Another focus is on strategic offer development: you will learn how to clearly define target groups, develop a convincing unique selling proposition (USP) and integrate trends into your own training or business concept in a meaningful way without being led by short-lived hype. With the help of practical examples, market and competitor analyses and concrete decision-making models, you will learn how to incorporate trends into your day-to-day work in a reflected, safe and sustainable way.

It's not enough to be good at what you do - if you want to be successful in the fitness sector in the long term, you also have to think like an entrepreneur and manage yourself professionally.in this subject, you will learn to understand the fitness market, clearly define your role as a trainer and entrepreneur and build an economically viable business.

You will gain a sound overview of the market structures in the Austrian and international fitness and health sector. You will learn how to realistically assess market opportunities, better understand target groups and strategically develop your own positioning. A special focus is placed on pricing, value argumentation and the professional handling of price pressure and discount requests.

In addition to business fundamentals, the focus is on your personal self-management. You will learn how to clearly formulate goals, set priorities and efficiently divide your time between training, customer care, acquisition and administration. Practical tools and methods will help you to organize your day-to-day work in a structured, stress-reduced and sustainable way.

The course is rounded off with practical tasks, case studies and reflections to help you transfer what you have learned directly into your own coaching business. The aim is to establish yourself not only as a trainer, but also as a self-confident entrepreneur in the market.