Dipl. Professional Health Fitness & Personal Trainer - the highest qualification for your trainer career

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.

The planning of training is an essential tool for every instructor in the areas of fitness training, personal training, senior training, etc. Only a reasonable, goal oriented and individual planning of training can lead to the best possible results for the clients.

Efficient planning of training includes: correct setting of goals, choice of exercises and tools, frequency of training, and more. If just one of those aspects is not properly covered, the training goal can be missed completely. The right way to reach the training goal can only be found if all requests and expectations of the person to be trained are perceived, recognized and implemented.

The course "training planning" focuses specifically on the practical implementation of planning. However, theoretical background is also explained, for example, the four stages of adaptation of the human organism, the physiological effect of training and the interaction of load and stress. In addition, important contents of training theory are repeated and demonstrated with practical examples. Based on the practical exercises, it is shown: the correct choice of the load normatives (intensity, volume, density, duration, frequency), the importance of energy supply processes for different training areas and much more. The idea is to gain an understanding of the fact that there is no "golden recipe" for writing a training plan, instead, a high quality training plan can only be made by customizing it in detail to the requirements/wishes of each client.

For a crash course in training planning or to refresh the contents, it is worth taking a look at our online workshop 1x1 of training planning.

Full-body exercises are an important part of training when it comes to strengthening the entire body.

Deadlifts, squats and bent-over rowing are three of the most important full-body exercises. These exercises get the body in shape, improve overall well-being and are therefore essential to know for a fitness trainer. They also help to increase endurance and strength.

The subject "full body workout" is very important, because it teaches participants the basics they need for all other types of exercises and workouts. Many people focus on training individual muscle groups, but that is not the most effective way to get the body in shape.

Full-body exercises are very effective, because they engage multiple muscle groups at once and make the workout more efficient. Still, these exercises are very demanding and open to mistakes. For this reason, we provide detailed instructions to our future fitness trainers, so that they can perform the exercises correctly and instruct their clients well.

The subject is very practice-oriented. Coaching is performed collectively within the group and important content is elaborated. Each exercise is designed to work a variety of muscle groups.

Knowledge of full-body exercises is an important subject for the fitness trainer license. Using this knowledge, trainers can help their clients to work out their bodies completely and therefore achieve best results.

In training science, endurance describes a person's resistance to fatigue, i.e. how long a certain resistance can be withstood. A distinction is made between different forms of endurance, for example short-term endurance and long-term endurance.

One popular endurance sport is running. The sport has become more popular, especially due to COVID-19-related lockdowns. The advantages are obvious: you don't need a lot of equipment, you can run anytime and anywhere and different training methods can provide plenty of variety. However, many people are not aware of these training methods. They run just for the exercise and not with the aim of improving their own performance. Yet so much more is possible.

In order to achieve an adaptation, i.e. to last longer, withstand higher speeds, etc., a "training-effective stimulus" is required. Because we will only develop physically if we expose ourselves to stimuli that we are not yet up to. But where exactly is this effective training stimulus? Various performance tests, which are discussed in this subject, are suitable for finding out. The UKK Walking Test is one of them, which is primarily aimed at beginners and less able individuals and provides future fitness trainers with the basis for efficient endurance training planning.

In addition, the learning materials list various endurance training methods and their benefits so that anyone interested in endurance can put together the right training program. These include the endurance method, the cycling method, intensive and extensive intervals, and much more. The five load norms of duration, volume, intensity, density and frequency play an important role in triggering the training stimulus mentioned above.

The human body is a complex system of muscles, tendons, joints and bones that is constantly in motion.

Every movement initiates a reaction that affects other areas of the body. Sensorimotor training is a method that trains exactly such reaction chains in the body. Through specific training of the senses (such as the sense of balance, touch, sight and hearing) and motor skills (muscle strength, coordination, mobility), the interaction of body and mind is improved.

Sensorimotor regulation is the ability of the brain to control motor function and perception. Sensorimotor training originates from the field of physiotherapy. It aims to train sensorimotor regulation and is used, for example, after a stroke. However, it can also be used in competitive sports and fitness to improve motor skills.

In this subject, sensorimotor skills are developed to be used in the fitness instructor training. Practical strengthening exercises are performed using unstable surfaces such as balance boards/foams, gymnastic balls, ropes and slings.

Training on unstable surfaces, such as the one of the BOSU Ball, trains the proprioception, i.e. the perception of the own body and its movements. Any such exercise is a challenge for balance, coordination and strength and is therefore particularly effective.

Free weight training describes training with dumbbells and barbells and is an integral part of weight training. Health athletes, bodybuilders, team athletes, martial artists and all other exercisers have one thing in common: they benefit from training with free weights. This is the great relevance of the topic for all fitness trainers and personal trainers.

The main difference to guided strength training on large machines lies in the degrees of freedom of movement. As a result, not only is the coordinative effort greater, but a large number of auxiliary muscles, so-called synergists, are also activated in addition to the main muscles used. This increases the strain on the muscles and has a positive, stabilizing effect on the joints involved. As a result, the transfer of strength training to everyday life or sport-specific movements is greater, which subsequently leads to a lower risk of injury and a better performance result.

A practical example for comparison: the chest press on the machine primarily trains the pectoralis major muscle, the large chest muscle. Due to the predetermined direction of movement and the stabilized torso through the backrest, hardly any auxiliary muscles are activated. The muscle is therefore trained in isolation. Although this has a positive effect on the growth of the muscle, it has little effect on the transfer to everyday life. This is because in our daily lives we never use one muscle in isolation, it is always an interplay of several muscles, so-called muscle chains. The dumbbell bench press as a counter-example also primarily trains the pectoral muscle, but also requires the interaction of many other muscles in the surrounding area to ensure stability in the shoulder. As a result, the transfer to everyday or sport-specific movements is significantly better.

The disadvantage of free weight training is the risk of injury. To avoid injury, free strength training exercises must first be mastered perfectly before high loads are applied.

During the lectures of this course, various exercises with barbells and dumbbells are practiced and consolidated and supplemented with important coaching points to ensure both safe execution and correct instruction.

In functional training several muscles are strengthened at the same time. Entire muscle groups/muscle chains are worked out. It is mainly focused on the coordination of the muscles, the interaction of the muscles with each other, the economization of the movements and the stability of the core.

Functional strength training is highly important because it can be integrated into daily life and is applicable to all sports. It is used in recreational and leisure sports, in competitive sports, in rehabilitation training and in preventive training. In addition, it can be practiced at any age.

Functional strength training involves training with unstable equipment and with the own body weight.

In this unit, our participants learn how to work with various equipment, such as the sling trainer, the pezzi ball, etc. and how to use them in functional training. They are shown different body weight exercises, different muscle chains and they are taught and how to train them selectively.

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.

 

Functional training from the Health Fitness Personal Trainer training program is an effective training method that has become increasingly popular in recent years.

It is a training method that aims to improve the body's performance and endurance. Many athletes and sportspeople use functional training to improve their performance. But more and more people who do not have an active lifestyle are also using functional training to stay fit and healthy. This is why functional training is an important part of this course. It not only helps to get the body in shape, but also to improve health.

In this subject, the basics of functional training from the fitness trainer course are repeated and how you can effectively integrate it into your personal training. Subsequently, a variety of functional exercises, with and without small equipment, are discussed and tried out. In addition, the structure and design of HIIT (High Intensity Interval Training) units will be discussed and how these can be carried out most effectively in group training sessions.

You will also learn how to integrate functional training into personal training to achieve the best results for your future clients.

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.

The most effective form of training for fast results
HIT stands for High Intensity Training and should not be confused with HIIT, High Intensity Interval Training. The latter is primarily used to train strength endurance, while HIT is a special form of hypertrophy training .

High Intensity Training (HIT) is a high-intensity form of training in which short, intensive training sessions are carried out. This form of training is very strenuous and the recovery time after HIT training is correspondingly longer than with conventional volume training.

HIT saves time - but is very demanding
The training is performed with 80 to 90 % of 1 RM, whereby 1 to 2 sets per muscle group should be enough to intensively strain the muscles. It is important to always perform the individual sets until muscle failure in order to provide the right stimulus in a single set, which can contribute to muscle growth.

HIT should not be done more than three times a week to give the muscles enough time to regenerate.

With a full-body workout - performed two days a week - the entire body can be trained in a single training session. If you don't have the strength for a full-body workout, simply split up the training and divide the different muscle groups into different days.

In this subject of the Health Fitness Personal Trainer course, you will also learn how a HIT unit is structured and what to pay particular attention to.

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 one's 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 one's ideal weight within a short period. However, it's 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, it's 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.

It's 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.