 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
For
Active Living |
|
|
|
| Who can benefit from Personal Training? Everybody! Why? So you can: •Strengthen those essential ‘core’ muscles •Sports specific training •Train more effectively •Move easier •Acquire better balance •Decrease risk of injury •Build stronger bones •Increase muscle tone •Decrease stress •Fit into your favorite jeans •Have more energy, motivation and confidence Personal training means working in a one-on-one situation with a trained, certified personal trainer. The benefits are numerous but a few examples are: an improved fitness level, better cardio and bone health, weight management, disease prevention, decreased risk of injury, increased muscle tone, stress relief and having more energy, motivation and confidence. Who will benefit from working with a personal trainer? Everyone can benefit from personal training. A competitive athlete will increase their speed, strength and agility for their specific sport. A person rehabbing from an injury will gain back their strength, balance and flexibility enabling them to get back into functional living. Parents and grandparents will have more energy for family involvement and those who wish to tone muscle and lose weight will do so more rapidly with the help of a personal trainer. At Performance Health Center, our personal trainer is certified through the National Academy of Sports Medicine (NASM). NASM has developed an optimum performance training program (OPT) that will progress any client to any goal he or she wishes to attain. The performance benefits include more strength, power, endurance, flexibility, speed, agility and balance for competitive sports, as well as the every day activities of lifting, walking stairs and overall requirements of functional living. Personal Training Services: The initial appointment will be to assess the physical level of the individual to best design an exercise program that will meet their specific goals. These individuals could be a tennis player wanting to gain strength and agility for competition, or beginning exercisers looking to improve their overall health. Physiologic assessment provides information regarding the client’s health. Some of the following test will be performed to evaluate a client’s health status: •Heart rate – the client will learn how to take and record a three day heart rate to get a accurate record of their resting heart rate. This information is used for defining individual training zones to aid in designing an exercise program. •Blood pressure testing – Used for comparing blood pressure at the beginning of a training program and assessing improvement through out the duration of training •Body Composition – Will be evaluated either by using skin-fold caliper measurements, calculating body fat percentages, waist-to-hip ratios or calculating Body Mass Index •Cardio respiratory assessment will include: A Three-Minute Step Test or a Rockport Walk Test to determine the best starting place for each individual client Posture and movement testing is an important part of designing an appropriate training program since everyone moves differently and may have a past history of injury that has effected efficient movement. To ensure proper posture, general static and dynamic movements are observed. These include: •Overhead Squat Assessment •Single-Leg Squat Assessment •Pushing Assessment •Pulling Assessment Performance assessments gather information that measures upper and lower body agility as well as strength, balance and stabilization. These assessments are for those who are generally trying to improve their athletic performance. Testing includes: •Davies Test •Shark Skill Test •Upper Extremity Strength Assessment •Lower Extremity Strength Assessment Once the assessments have been completed an individualized training program will be designed based on client-directed goals. The program may include: •Flexibility training-designed to decrease muscle imbalances, joint dysfunction and over-use injuries •Cardio respiratory training – used through out the program to increase the work capacity and efficiency of the cardio system •Core training – is important for the body’s stabilization system to support all the stress that is placed on it during everyday activities as well as the foundation for all athletic pursuits •Balance training – challenges the nervous system to activate the right muscles at the right time. The goal is to continually increase awareness of the limits of stability by creating controlled instability. This can be accomplished by doing strength work on a ball, a Dyna disc or balancing on one foot •Reactive training – quick powerful movements enhances performance during most functional activities •SAQ Training – Speed, agility and quickness add intensity and helps to prevent injury when performing activities that include quick stops and starts, side to side motion for sports like basketball or tennis. Resistance training – to enhance stability, muscular and strength endurance, for maximal strength and power to create the greatest possible force in the shortest amount of time. |
|
|
|
|
|
|
Natick, MA 01760 |
phone
|
fax
|
 |