Group Personal Training

The goal should be detailed enough that the client knows exactly what they are trying to achieve. Don't just say "Get Healthy" or "Lose Weight", be specific by saying "Quit Smoking", or "Lose 10kg".

Basically means adding numbers to the goal so that progress can be tracked. This may be measurements taken of initial body composition or results of an initial physical fitness assessment. By recording these numbers and reviewing them regularly a clear indication of progress will be apparent.

Striking the balance between developing realistic goals without being too blase is important. Extremely specific goals with short time frames may not be attainable, whereas an extremely easy goal will not be very motivating as body composition will not visibly improve much.

This section of the goal-setting process will depend on the individual client, some people are highly motivated and willing to commit themselves to any necessary work and sacrifice, others will have varying levels of motivation and may require more encouragement and smaller more frequent goal setting so they can see improvement gradually and experience small wins more regularly.

If the goal is not their own or if they are not particularly concerned about achieving a certain outcome then motivation will slip. Work with the client to determine what is relevant to them and what they are willing to work for.

Working towards a deadline helps with motivation. Set realistic and healthy time periods in which to see real improvement and schedule in review and measurement sessions at these intervals.

Modern life has significantly reduced the amount of time people spend moving and thus reduced fitness levels. On average Australians spend almost 10 hours a day sitting. This is a result of:

• Sedentary computer-based jobs.

• An over-reliance on cars.

• A great deal of time spent watching TV.

Having a sedentary lifestyle can result in the client:

• Being overweight (or obese).

• Being physically unfit.

• Suffering from a pre-existing health condition related to their sedentary lifestyle or body composition (ie. Type 2 diabetes, high blood pressure, or bad posture).

This barrier can be overcome through tactics such as conducting pre-exercise health screening and risk assessments, gradually increasing intensity, and carefully monitoring clients.

People live busy lives and exercise is increasingly being scheduled at odd hours. Gyms are often 24hr / 7 day a week facilities now and it is not uncommon to see fitness sessions occurring in public parks during the early morning, midday, evening, weekends and on public holidays. Group personal trainers are usually flexible to ensure they meet their client's needs. 

People who don't regularly participate in physical activity and/or who eat unhealthily often have a body composition which is overweight/obese and may have poor body image. For these individuals, the thought of exercise may be a very scary prospect. Some considerations you take when working with self-conscious clients are:

• They may not feel comfortable having their measurements taken.

• They may not want to wear tight-fitting exercise clothing.

• They may not want to exercise in public.

This type of barrier can be overcome by:

• Using discretion - Use private areas for discussions related to body composition and/or fitness levels. Don't discuss their personal details (such as weight or measurements or progress) in front of others. Schedule sessions at times when fewer people will be around.

• Supportive encouragement - Providing sincere feedback and encouragement can be very empowering for people who are overcoming feelings of poor body image. Try to gauge the preferences that each client has to receive this type of information. For example, some people may appreciate verbal encouragement, others may prefer before and after photos or a written report. Some may prefer directness whilst others respond better to general compliments.

These cardiac adaptations are closely linked to each other:

• Resting heart rate - The number of beats per minute that the heart completes whilst at rest.

• Stroke volume - The volume of blood ejected from the left ventricle of the heart during each beat. 

• Cardiac output - The volume of blood ejected from the heart per minute.

The short-term effects of exercise on cardiac performance include:

• Increased heart rate - The heart begins to beat harder and faster to circulate blood and deliver oxygen and nutrients to muscles allowing them to function.

• Increased blood pressure - As the heart rate becomes faster the systolic blood pressure rises. It is normal for systolic blood pressure to rise between 160 and 220 mm Hg, however, some clients may experience extreme rises which may cause health implications.

The long-term effects of exercise on cardiac performance include:

• Improved heart muscle - The myocardium (middle and thickest layer of the heart wall) becomes thicker which results in a more forceful contraction (systole) and more efficient emptying of the left ventricle during the relaxation of the heart muscle (diastole). 

• Reduced heart rate - As the cardiovascular system improves the heart is able to pump more blood per beat and thus is able to have fewer beats per minute. 

• Reduced blood pressure - A more efficient heart that is beating less whilst still able to perform at the same level means that the force on the arteries is reduced and thus blood pressure will not rise as significantly during exercise.

Located in the red blood cells, haemoglobin binds to oxygen and transports it to the muscles. As a result of regular exercise, overall blood volume, blood plasma, and red blood cells increase which in turn increases haemoglobin levels. 

As a result of this adaptation, a great amount of oxygen is delivered to the muscles during exercise.

The amount of oxygen used by muscles as they are working. Regular exercise helps to improve the oxygen delivery system of the body via the cardiovascular/circulatory system and thus VO2 Max levels are improved. 

Lung capacity is the amount of air that the lungs are capable of inhaling with each breath. Regardless of whether an individual is physically fit or not they are capable of increasing their lung capacity if required. This is essentially what happens when someone takes a deep breath.

There actually isn't much difference between lung capacity limits of an athlete vs. an untrained individual, however, the overall strength of the lung muscles and surrounding tissue does improve which makes for more efficient ventilation. Regular exercise also increases the amount of capillaries which allows more volume of air to be absorbed. 

The growth or improvement of muscle as a result of damage sustained to the fibres during resistance and endurance exercise. The subsequent repair process ads more myofibrils, myoglobin, mitochondria, and capillaries to the overall muscle increasing its size/power and/or its ability. 

Motor units are the combination of motor neurons and skeletal muscle and are divided into three groups - type 1 (slow-twitch), and types 2A (intermediate fast-twitch) & 2B (fast-twitch). Fast-twitch muscle fibres are used for sprinters and weight lifters as they deliver powerful bursts of energy for short (2A) and very short (2B) durations. Slow-twitch fibres are used for endurance exercise like marathon running as they contain high levels of oxygen and nutrients to allow for sustained activity over long durations. 

The short-term effects of exercise on muscle performance include:

• Increased muscle temperature - Muscles experience a process of temperature increase (warm-up) during physical activity.

• Increased elasticity - Warmer muscles become more elastic (flexible) and are less prone to injury. Stretching exercises help to improve this process.

• Muscle fatigue - Experienced when the muscle depletes its reserves of oxygen, nutrients, and chemical compounds required to generate the force to contract. Lactic acid build-up also contributes to muscle fatigue.

• Delayed Onset Muscle Soreness (DOMS) - Sore, aching, painful muscles that is a normal phenomenon experienced after unfamiliar and/or intense exercise, especially eccentric exercises. Eccentric exercise is when the muscle stays contracted while lengthening (as opposed to concentric exercise where the muscle contracts while shortening). Eccentric contraction exercises (ie. the downward motion of squats, push-ups, pull-ups, and crunches) recruit fewer motor units to help repair damaged muscle fibres and thus the 'injury' (soreness) results. Prevention of DOMS can be achieved through the use of anti-inflammatory medications, massage, compression garments, rest, and supplements. However, it is a common and temporary condition which shouldn't need much intervention.

Motor units which are regularly exercised with progressive overload (increased weight and/or longer duration) being applied will result in the long-term neuromuscular adaptation of hypertrophy occurring. Hypertrophy can be either:

• Sarcoplasmic Hypertrophy - Improves the slow-twitch/type 1 muscle fibres. Results in sarcoplasm being increased thus improving the oxygen and nutrient delivery system.

• Myofibrillar Hypertrophy - Improves the fast-twitch/types 2A and 2B muscle fibres. Results in additional myofibrils being added to the muscle thus increasing its overall size and strength.

The benefits of these neuromuscular adaptations include:

• Better endurance for long-duration activities such as marathon running.

• Greater power and speed to improve the strength and reaction time required for fast-paced activities.

Bones and joints are subject to a condition known as bone loss which means calcium and other nutrients are reduced from the overall bone mass (known as low bone density). In its extreme form, this condition is known as osteoporosis. People with low bone density are more prone to fractures.

Regular exercise, especially resistance training which builds muscle strength, can help to reduce the rate of bone loss. Exercise can also improve balance and coordination which helps to prevent falls which inturn reduces injuries such as fractures.

Group personal training classes are not as flexible as one-on-one personal training sessions. They usually run to a set schedule of one or two sessions per week. Whilst participants may have some input into the scheduling considerations the needs of the whole group must be taken into consideration. 

Consider allowing participants to attend make-up sessions or book and pay for a one-on-one session if they require a more individualised program or extra attention. 

Don’t assume that people know what you mean. Confusion, intimidation, and potentially accidents can occur if fitness professionals:

• Use technical or industry jargon without explanation. Just because certain acronyms are second nature to you does not mean they are known to others.

• Use complicated scientific terminology for body parts and their location within the body. Always explain the references in layman's terms and/or demonstrate with diagrams or models.

• Speak or demonstrate techniques too fast. Some people may have hearing or cognitive difficulties, or they may not speak English as a first language. Younger clients may require a simplified explanation or demonstration.

The other type of assumptions that need to be avoided relates to physical capability. Just because a client is young, old, disabled, obese, male, or female, doesn't mean they can't participate or be successful at fitness activities. In some cases, amendments to technique, location, and equipment may be required but it is always best to ask about ability and preference first.

Good communication is essential to convey information, build rapport, and ensure safety. The following tips will help:

• Use a clear tone of voice and be very specific in what you say. Don't speak too fast or slow.

• Use please, thank you, and excuse me, where appropriate. Show respect by asking client's how they wish to be referred. For example, some clients may be happy to have their first-name used, others may prefer a more formal environment where Mr or Mrs is utilised. 

• Ask open questions that require a detailed answer (rather than closed questions which require just a yes or no answer) and allow them time to reflect upon the information and ask questions if they require more information.

• Engage in sincere and friendly casual conversation about their likes, dislikes, hobbies, families, work and/or school, shows that you are interested in them as a person and respect them.

It is essential that all manufacturer specifications for exercise equipment be adhered to otherwise an accident or injury may occur. This means communicating and demonstrating the rules and correct techniques with clients prior to use. 

Some topics to cover include:

• User weight restrictions. Some items of equipment have a maximum user weight limit. Although this weight restriction is usually quite generous and unlikely to be an issue for the majority of clients it is worth noting, especially if a client is morbidly obese.

• Load restrictions. If the exercise equipment has weights incorporated into the design (ie. weight machines) then there will be various restrictions in how the loads must be managed so as to not prove a safety hazard for users.

• Set-up and Pack-down. What equipment is required, where it is stored and how it is assembled (if applicable), arranged, allocated, and packed away.

• Safe techniques for use. Clients must be aware of how to perform individual exercises, the number of repetitions, and how fast/slow to conduct actions. Diagrams/charts may assist with this process.

• Emergency procedures. Some equipment requires the use of a spotter for safety reasons, clients must be aware of this requirement.

• Trouble-shooting. Referring to the manufacturer website or operational handbook.

• Maintenance. It is important to create and regularly check maintenance schedules ensuring all maintenance on equipment is completed as required and up to date.

• Documenting faults found. Reporting and communicating faults found to appropriate personnel for maintenance or replacement.

Once instructions regarding the equipment, its purpose and specifications have been provided it will be necessary to demonstrate exercises, techniques and equipment to clients to ensure that they have a comprehensive understanding of the exercise that is to be undertaken. 

There are three main stages of effective demonstration:

1. Demonstrate step-by-step with verbal instruction. This will include mounting (if applicable) or set-up of equipment, safe use, safe dismounting, emergency stop procedures.

2. Demonstrate in real-time. Show how the exercise should look when conducted at normal speed.

3. Allow them to have a go while you watch and offer verbal instruction regarding their technique.

When undertaking monitoring processes you are checking for indications of poor technique, exercise intolerance, and also progression possibilities. Ensure the client's program documentation is updated with any monitoring test results.

Note: Whilst some pain and discomfort is normal during exercise, especially for newcomers who are unfit, there are some instances where exercise should be immediately ceased. These include if the client is suffering from:

• Chest pain.

• Unusual fatigue or shortness of breath/breathlessness (including asthma).

• Significant bone, muscle or joint pain.

Also, be on the lookout for signs and symptoms of exercise intolerance:

Defined as a condition or inability to perform physical exercise at a normally expected level or duration. It is not a specific disease or syndrome but can result from various disorders, some of which can be very serious.

Acute (sudden / immediate) symptoms of exercise intolerance include:

• Fatigue – Organs and muscles of the respiratory system are affected during exercise and can result in dizziness and shortness of breath. As oxygen is no longer being processed efficiently, rest is required. 

• Muscle cramps – They can happen to anyone, however, if they occur in individuals with a minimal amount of exertion this may indicate an issue. Exercise intolerant clients (after stretching) may feel stiffness and pain a few minutes after beginning exercise which can be experienced for days. Other clients may experience these symptoms hours after exercise has ceased. Athletes will experience muscle cramps also, however when a client is exercise intolerant, they experience these symptoms for a longer period requiring a reduction in intensity or a break from exercise.

• Insufficient heart rate – When the client’s heart rate does not increase to meet the intensity of the physical activity. Weight, age and medical history may add to this resulting, however, depending on the clients’ risk profile, this may be an indication of exercise intolerance.

• Vomiting and nausea - Nausea may be caused by overeating before exercise, dehydration or overexertion during exercise but can also be due to something serious, such as a cardiac event or lung condition. Sufferers should be monitored and seek medical attention if feeling unusually ill.

• Blue extremities or face - Discoloration of the extremities and face, appearing as a bluish pallor, can indicate abnormally oxygenated blood. This is a very visible sign of exercise intolerance but also a serious call for intervention. Sufferers should seek medical attention in the event of serious blood-flow disruption.

Other more chronic or moderate signs and symptoms of poor exercise tolerance which may indicate an underlying condition and therefore should be referred to an appropriate medical or allied health professional include:

• Recent rapid weight change - Can be related to extreme and potentially unsafe dieting, therefore a referral to a dietitian may be warranted. Other causes can include medication reactions, hormone disorders, and heart, kidney or liver conditions.

• Frequent or persistent headaches - Can be caused by misaligned spine or muscle injury, therefore a referral to a chiropractor or physiotherapist may be warranted. Other causes can include nerve damage, dietary related, or neurological.

• Visual problems such as diplopia (double vision) or visual aura (blobs or lights obstructing the client's vision) - Double vision can indicate a serious condition such as stroke, head injury, or brain tumour. Can also be due to severe dry eyes or corneal irregularities. Visual aura is commonly associated with migraines.

• Balance or coordination deficit - Can be caused by problems with the inner ear such as Benign Paroxysmal Positional Vertigo or Meniere's Disease or Vestibular Neuritis. Can also be caused by migraine, motion sickness, or a head injury.

Exercise intolerant clients should be closely monitored and collaboration sort from medical professionals however they do not necessarily need to cease all exercise activity. If their medical professional is aware of their exercise program and has indicated that exercise will be beneficial for their condition then they can continue. 

Make it clear how you like to run your sessions and keep a firm grip on your instructions. Some clients may try and amend the instructions to suit their own comfort and preferences which may cause injury and affect the overall result of the training. Some leeway is permitted, especially for beginners, however, if there is a safety risk then any incorrect technique or practice must be stopped.

Boundaries can be established without the need to be harsh or authoritarian, just state the basic rules and try to provide a logical reason why the rules exist (ie. to prevent injury).

The achievement of body composition and/or physical fitness goals will not occur overnight or without effort. Helping clients to establish a habit of regularly attending personal training sessions is the first step.

Clearly outline how many sessions are required each week and how long these sessions have to be. Set up calendar reminders or use other prompts such as an app or email to remind clients when their sessions are scheduled and help them to establish a routine. 

Other habits which can be established include:

• Healthy eating. Providing generic advice on food groups, portion sizes, the importance of water, and also supplements can greatly assist clients in achieving their goals.

• Ceasing of other bad habits such as smoking or excessive alcohol consumption. Once again this advice should only be generic in nature.

It is important that the provision of specific dietary or lifestyle habit advice be avoided. It is best to refer clients to medical and/or allied health professionals if you believe they require specific advice/attention. While you may have the best intentions in mind you are not privy to their full medical, emotional, mental, or cognitive history or ability and may cause more harm than good.

Consider pamphlets, posters, group emails, and/or newsletter articles etc... as a way of communicating general information to clients.