CFES Personal Trainer Course

Resource Manual (2nd Edition)

Canadian Fitness Education Services Ltd. September 2018©
All rights reserved. No portion of this manual, work booklet or course program materials may be reproduced or transmitted
in any form or by any means, electronic or mechanical (including photocopying), recording, or by any retrieval system
without written permission from Canadian Fitness Education Services Ltd.
The purpose of this manual and program is to educate. The enclosed materials have been well reviewed and every effort has
been made to make this program as accurate as possible. This program is not a substitute for professional, medical, athletic
or recreational counselling. Please consult the appropriate health and wellness professional for guidance. Thank you.
National Library of Canada ISBN Data CFES Personal Trainer Course Resource Manual
ISBN 978-0-9868197-0-4

Program and Manual Development: Margaret Hewitt-Zaitlin, B.A., B.P.E., Executive Director, CFES
Technical Editors/Lead Writers: Heather Bourchier, B.P.E., NSCA CSCS, NCCP Level One Coach,
CFES Educator
Samantha Reid, BSc. (Kinesiology), CFES Educator
Contributing Technical Writers: Brenda Adams, PhD (candidate), M.Ed., B.Sc. (Kin.), CPCC, CFES Educator
Jacqueline Bird, RD, CDE, IOC Dip. Sports Nutrition, Sports Dietitian
Louise Blais, M.A. (Applied Health Science) B.Sc., CFES Educator
Sylvia Braun, CFES Group Fitness Instructor & Personal Trainer
Ron J Clark, President and Founder,
National Federation of Professional Trainers
Chris Gellert, PT, MPT, CSCS, CPT; President & CEO Pinnacle Training &
Consulting Systems
Melissa Harris, B.Ed.
Lynn Johnson, PHED, Exercise Specialist (AAHFP), CSEP CPT, CFES Educator
Brian Justin, MKin., CEP, CSCS, FMSC, CES, PES
Garry Knox, BsHPER, CSCS, Level 3 NCCP
Sue Luck-Claxton, SFU Health & Fitness Certificate,
Sports Nutrition Specialist, CFES Educator
Shannon O’Gorman, B.Kin.
Gritt Orsten, CHF, NSCA PT, Holistic Lifestyle Coach, CHEK Practitioner
Level 2, CFES Educator
Shenoa Runge, BSc (Kinesiology), ACSM CES
Lorri Taylor, BHSc., MHSc, F&HP (Dip), CSEP-CPT, CFES Educator
Cory Tout, B.P.E., B.Ed., CFES Educator
Sandra Turnbull, R.D., C.E.C., BHE (Nutrition)
Jani Vogell, M.Kin., CSEP, CEP, CFES Educator
Sally Willis-Stewart, PhD, CSEP, CEP
Illustrations: Teresa Jones, Joelle Lino-Wiseman, Tina Ranger, Dale West, Lisa Wong
Photography: Samantha Reid, BSc. (Kinesiology),
Shenoa Runge, BSc (Kinesiology), ACSM CES; Morrie Zaitlin, B.A.
Models: Jill Bellm, France Burke, Doug Dickson, Dillon Gendall, Art Gibb,
Brenna Goertson, Sonja Gregor, Marnie Hall, Mike Harris, Sharry
Hodgson, Mark Hornby, Nicole Hunziker-Basler, Trudy Ingram,
Judy Jones, Robert H. King, Shawna Leduc, Annette Lewis,
Pat Novak, Chris Reid, Shenoa Runge, Pierce Sharelove, Lori Swenson,
Joren Titus, Morgan Titus, Teralee Trommeshauser, Wanda Ward,
Dawn Weberg-Titus, Barbie Wheaton, Jessica Wiegers, Jennifer Wright
Graphic Design: Promet Canada
Published by: Canadian Fitness Education Services Ltd.,
PO Box 138, Summerland, British Columbia, V0H 1Z0
Toll free: 1.877.494.5355 • Email: [email protected] • Website: www.canadianfitness.net

Other CFES programs and certifications:

CFES Fitness Knowledge Course + Homestudy Program
CFES Aquafit Instructor Course
Canadian Fitness CFES Group Fitness Instructor Course
Education Services CFES Weight Training Instructor Course
CFES PT RM Cover 18-08-27
Table of Contents

The CFES
Personal Trainer Course

Table of Contents
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Canadian Fitness
Education Services
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Table of Contents

Table of Contents

Chapter 1 Introduction to Personal Training

Chapter 2 Enhancing the Success of the Client

Chapter 3 Anatomy of the Skeletal System: Bones,

Articulations, and Connective Tissue

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Chapter 4 Anatomy and Physiology of the Muscles

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Chapter 5 Biomechanics and Applied Kinesiology

Chapter 6 Muscle Balance, Posture

and Spinal Stability

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Chapter 7 Reducing the Incident
and Likelihood of Injury

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Chapter 8

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Fitness Assessment Protocols

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and Practical Skills

Chapter 9 Cardiovascular Training Program Design

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Chapter 10 Resistance Training Program Design

S a Chapter 11 Flexibility Training Program Design

Chapter 12 Understanding Chronic Diseases

Chapter 13 Managing Movement Impairments

Chapter 14 Healthy Eating Habits

Chapter 15 Setting Up Your Personal Trainer Business

Index

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Table of Contents

Chapter 1
Introduction to Personal Training ......................................... 1-1
The Personal Training Industry................................................. 1-2
Qualities and Skills of Successful Trainers .............................. 1-3
The Demand for Personal Trainers .......................................... 1-4
Tools of the Trade ..................................................................... 1-5

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Personal Trainer Scope of Practice .......................................... 1-7

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CFES Personal Trainer Core Competencies ............................ 1-9
Canadian Society of Exercise Physiology (CSEP)

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CSE Certified ersonal rainer .......................................... 1-10
American College of Sports Medicine (ACSM)

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ACS Certified ersonal rainer .......................................... 1-10
CFES Personal Trainer

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Professional Code of Honour and Code of Ethics .................. 1-11
The Health Related Fitness Assessment................................ 1-12

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Effective Program Design ....................................................... 1-12
Implementing the Program ..................................................... 1-12

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Train only in a Safe, Hazard-Free Environment ..................... 1-13
Maintaining and Improving on Credentials and Education ..... 1-13

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Fostering Commitment to Fitness
and Health as Lifelong Goals ................................................. 1-13

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Respecting and Supporting the Client
and Other Personal Trainers .................................................. 1-14

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Maintaining Clear Professional Boundaries............................ 1-14
Promotion of Honesty in all Business Practices ..................... 1-14

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Upholding a Professional Image
through Conduct and Appearance .......................................... 1-14
Striving to Improve Professionally and Personally ................. 1-15
Networking with Community and Professional Resources ..... 1-15
Professional Registration and Continuing Education ............. 1-16
References ............................................................................. 1-17

Chapter 2
Enhancing the Success of the Client ................................... 2-1
Fundamentals of Health and Conditioning ............................... 2-2
Dimensions of Health and Wellness ......................................... 2-2
he enefits of egular h sical Fitness ................................. 2-3
Health Risks of Poor Physical Fitness ...................................... 2-4
Barriers to Regular Physical Activity ......................................... 2-4
Promoting Healthy Lifestyle – Behavioural Changes ............... 2-7
Exercise Motivation .................................................................. 2-8
Factors of Success ................................................................... 2-9
ocus of Control and Self Efficac ............................................ 2-9
Positive Attitude Towards Exercise ........................................... 2-9
Effective Program ................................................................... 2-10
Participant-Centered Leadership ............................................ 2-11
Exercise Adherence................................................................ 2-11
CFES Seven Day Goal and Action Plan for Fitness ............... 2-16
The Exercise Decision Balance Sheet ................................... 2-18
References ............................................................................. 2-19
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Table of Contents

Chapter 3
Anatomy of the Skeletal System:
Bones, Articulations, and Connective Tissue..................... 3-1
Skeletal System and Joints ...................................................... 3-2
Articulations .............................................................................. 3-2
Fibrous Joints ........................................................................... 3-3
Cartilaginous Joints .................................................................. 3-4
Synovial Joints.......................................................................... 3-4
Types of Synovial Joints ........................................................... 3-6
Gliding Joint .............................................................................. 3-6

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Hinge Joint................................................................................ 3-6

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Pivot Joint ................................................................................. 3-6
Condyloid or Ellipsoidal Joint.................................................... 3-7

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Saddle Joint .............................................................................. 3-7
Ball and Socket or Spheroid Joint ........................................... 3-7

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The Planes of the Human Body................................................ 3-8
Connective Tissue .................................................................. 3-10

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Collagen Fibers ...................................................................... 3-10
Elastic Fibers .......................................................................... 3-10

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Reticular Fibers .................................................................. 3-10

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Tendons and Ligaments ......................................................... 3-10
The Axial Skeleton .................................................................. 3-11

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The Typical Vertebrae ............................................................ 3-11
The Body (centrum) ................................................................ 3-11
The Vertebral Arch (neural arch) ............................................ 3-11

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The Transverse Processes and the Spinous Process ............ 3-12
The Motion Segment ............................................................. 3-12

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The Cervical Spine (C1 – C7)................................................. 3-13
The Thoracic Spine (T1 – T12) ............................................... 3-13

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The Lumbar Spine (L1 – L5)................................................... 3-14
The Sacrum ............................................................................ 3-15
The Coccyx............................................................................. 3-15
The Thorax ............................................................................. 3-15
The Shoulder Girdle: The Scapula and Clavicle..................... 3-16
The Shoulder Joint or Glenohumeral Joint ............................. 3-17
The Elbow Joint ...................................................................... 3-19
The Wrist Joint ....................................................................... 3-20
The Coxal Bones, Pelvic Girdle, and Pelvis ........................... 3-21
The Hip Joint or Coxal Joint .................................................. 3-22
The Knee Joint or Genual Joint .............................................. 3-22
The Collateral Ligaments........................................................ 3-23
The Cruciate Ligaments ......................................................... 3-23
The Menisci ............................................................................ 3-23
Meniscus................................................................................. 3-23
The Ankle Joint or Subtalar Joint ............................................ 3-24
The Arches of the Foot ........................................................... 3-24
References ............................................................................. 3-25

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Chapter 4
Anatomy and Physiology of the Muscles............................. 4-1
Anatomy and Physiology of the Muscles .................................. 4-2
Structure of Skeletal Muscle ..................................................... 4-2
Muscle Physiology .................................................................... 4-3
The Structure and Organization of Skeletal Muscle ................. 4-3

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Actin and Myosin ...................................................................... 4-4

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Sliding Filament Theory of Muscular Contraction ..................... 4-4
The Nervous System and the Skeletal Muscle ......................... 4-5

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The Neuromuscular Connection ............................................... 4-5
Sensory and Motor Nerves ...................................................... 4-5

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The CNS (Central Nervous System) ........................................ 4-5
The PNS (Peripheral Nervous System) .................................... 4-6

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Motor Unit ................................................................................. 4-6
All or None Principle ................................................................. 4-6

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Muscle Fiber Recruitment......................................................... 4-6
Muscle Fibre Types .................................................................. 4-7

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Distribution of Fast and Slow Twitch Fibres.............................. 4-8
Hormonal Environment ............................................................. 4-9

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Muscles That Act on the Cervical Spine ................................. 4-10
Erector Spinae Group ............................................................. 4-12

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Muscles of the Spine Anteriorly .............................................. 4-15
Deep Muscles of the Spine..................................................... 4-16

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Muscles of the Appendicular Skeleton —
the Upper Extremities ............................................................. 4-18

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The Pectoralis Minor............................................................... 4-19
The Serratus Anterior ............................................................. 4-19
Posterior Shoulder Girdle Muscles ......................................... 4-20
The Trapezius ......................................................................... 4-21
Kyphosis ................................................................................. 4-22
Muscles that Act on the Glenohumeral Joint .......................... 4-23
The Rotator Cuff Muscles ....................................................... 4-26
Muscles that Act on the Glenohumeral Joint and Elbow ............... 4-28
The Biceps Brachii.................................................................. 4-29
Muscles that Act on the Coxal Joint........................................ 4-32
The Iliopsoas Group ............................................................... 4-33
Gluteus Maximus .................................................................... 4-35
The Gluteus Medius ............................................................... 4-35
The Gluteus Minimus and the IT Band ................................... 4-35
The Tensor Fasciae Latae (The TFL) ..................................... 4-35
The Piriformis ......................................................................... 4-36
The Quadriceps ...................................................................... 4-36
The Hamstring Group ............................................................. 4-39
The Gastrocnemius and Soleus ............................................. 4-41
Muscles of the Anterior Lower Leg ......................................... 4-42
Muscles and Movement Cheat Sheets ................................... 4-44
References ............................................................................. 4-47

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Chapter 5
Biomechanics and Applied Kinesiology .............................. 5-1
Basic Biomechanics ................................................................. 5-2
Force and Resistance............................................................... 5-3
Levers ....................................................................................... 5-3
Types of Muscle Contractions .................................................. 5-8
Isometric or Static Contraction ................................................. 5-9
Concentric Phase ..................................................................... 5-9
Eccentric Phase........................................................................ 5-9
Movement Analysis................................................................. 5-11

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Major Muscle Pairs ..................................................................5-11

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Human Movement Terminology ........................................... 5-12
Movement Analysis of the Back Squat ................................... 5-14

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The Back Squat – The Technique .......................................... 5-14
Analyzing the Back Squat Movement ..................................... 5-15

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Lombard’s Paradox ................................................................ 5-16
Wide Grip Bench Press – The Technique ............................... 5-16

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Analyzing the Wide Grip Bench Press Movement .................. 5-18
Wide and Narrow Grip Pull-up or Assisted Pull-up —

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The Technique ........................................................................ 5-19

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Analyzing Narrow Grip Pull-Up Movement ............................. 5-22
References ............................................................................. 5-24

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Chapter 6
Muscle Balance, Posture and Spinal Stability ..................... 6-1

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The Importance of Muscle Balance .......................................... 6-2
How Muscle Balance Relates to Posture ................................. 6-2

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Causes of Muscle Imbalance ................................................... 6-2
Finding Neutral Position and Proper Alignment ........................ 6-4

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Neutral Thoracic Spine ............................................................. 6-4
Neutral Lumbar Spine............................................................... 6-5
Core Stability ............................................................................ 6-6
What is the “Core” .................................................................... 6-6
Transversus Abdominus (TrA) .................................................. 6-7
he Spinal ultifidus ................................................................ 6-7
Pelvic Floor ............................................................................... 6-8
Diaphragm ................................................................................ 6-8
Functions of the Core Muscles ................................................. 6-9
Core Strengthening Programs ................................................ 6-10
Training Prescription and Exercises ....................................... 6-11
Learning a New Skill ............................................................... 6-12
The Cognitive Phase of Learning ........................................... 6-12
The Associative Phase of Learning ........................................ 6-12
The Autonomous Phase of Learning ...................................... 6-13
Progression from Static to Dynamic Exercise ........................ 6-13
Transverse Abdominals Strengthening ................................... 6-14
Progressing the Basic Activation of the TrA............................ 6-15
Single Knee Lift ...................................................................... 6-16
Bent Knee Fall Out with Opposite Knee Lift ........................... 6-17
Single Knee Lift and Opposite Arm Overhead Reach ............ 6-17
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Single Knee Lift and Opposite Leg Extension ........................ 6-18

Back Bridge ............................................................................ 6-18
Stability Ball ............................................................................ 6-20
Ball Sit .................................................................................... 6-20
Ball Sit with Leg Lift ................................................................ 6-21
Ball Sit with Leg Lifted and Arm Movements .......................... 6-22

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Walk-out to Bridge on Ball ...................................................... 6-22

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Bridge with One-arm Movement ............................................. 6-24
Bridge with Leg Lift ................................................................. 6-24

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Isometric Prone Back Extensions ........................................... 6-25
Prone Erector Spinae Exercises............................................. 6-26

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Prone Table Top ...................................................................... 6-28
References ............................................................................. 6-43

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Chapter 7

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Reducing the Incident and Likelihood of Injury .................. 7-1
Reducing the Incidence and Likelihood of Injury ...................... 7-2

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Health Screening and Scope of Practice .................................. 7-2
The Occurrence of an Acute Injury .......................................... 7-6

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C and Emergenc First Aid Certification ............................. 7-6
Contraindications to Exercise .................................................. 7-6

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Risk Management Accident Flow Chart ................................... 7-7
Collecting Emergency Data ..................................................... 7-8

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Medical Equipment and Supplies ............................................ 7-8
Preparing for Emergency Medical Response .......................... 7-8

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Causes and Mechanisms of Injury .......................................... 7-9
Overtraining .............................................................................. 7-9
Change the Exercise .............................................................. 7-14
Hurdler’s Stretch .................................................................... 7-14
Standing Hamstring Stretch – Nose to Knee .......................... 7-14
Plow ........................................................................................ 7-14
Full Back Bend ....................................................................... 7-14
Full Forward Bend .................................................................. 7-14
Standing Hyperextension of the Spine ................................... 7-15
Bilateral Arms Overhead Lateral Flexion Stretch ................... 7-15
Standing Bilateral Groin Stretch ............................................ 7-15
Supine Bilateral Straight Leg Lift ......................................... 7-15
Standing Ankle to Buttocks Quadriceps Stretch ..................... 7-16
Full Squat ............................................................................... 7-16
Prone Bilateral Quadriceps Stretch ........................................ 7-16
Full Circle Neck Rotations or Neck Extension ........................ 7-16
Prone Bilateral Arms and Legs Lift ........................................ 7-17
Full V-Sits with Legs Extended ............................................... 7-17
Fast Twists and Jump Twists .................................................. 7-17
Upright Rows ......................................................................... 7-17
Change the Body Mechanics.................................................. 7-18
Single Leg Extension from all fours ........................................ 7-18
Lunges (with knee ahead of supporting foot) ......................... 7-18
Extreme Range of Motion ....................................................... 7-19
Military Press Directly Overhead ............................................ 7-19
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Lat Pulldown Behind the Head ............................................... 7-19

The Personal Trainer’s Role as a Spotter .............................. 7-20
Number of Spotters Required ................................................. 7-20
Exercises Where a Load is on the Back or
Front of the Shoulders ............................................................ 7-21
Supine Exercises Where the Load is
Held Above the Face, Neck or Chest ..................................... 7-21
Barbell Exercises .................................................................... 7-21
Dumbbell Exercises ................................................................ 7-21
Exercises Where the Load is Held Overhead ........................ 7-22

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Faulty Program Design ........................................................... 7-23

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Common Injuries Associated with Exercise ............................ 7-23
Iliotibial Band (ITB) Syndrome or Runner’s Knee .................. 7-24

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Tibial Stress Syndrome (Shin Splints) .................................... 7-24
Achilles Tendinitis ................................................................... 7-25

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Plantar Fasciitis ...................................................................... 7-25
Blisters .................................................................................... 7-25

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Prevention of Common Overuse Injuries
Associated with Walk to Run Programs ................................. 7-26

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Choose the Surface Wisely ................................................... 7-27

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Focus on Balanced Strength .................................................. 7-27
Focus on Flexibility ................................................................ 7-27

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Rest and Recuperation ........................................................... 7-27
Focus on Balanced Strength and Endurance ........................ 7-27
Focus on Flexibility ................................................................. 7-27

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References ............................................................................. 7-29

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Chapter 8
Fitness Assessment Protocols and Practical Skills ........... 8-1

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Reasons for Performing a
Health Related Fitness Assessment ......................................... 8-2
History-taking Interview ............................................................ 8-2
Informed Consent ..................................................................... 8-3
The Health Related Fitness Assessment.................................. 8-3
Evaluating the Components of Fitness ..................................... 8-4
Order of Tests during the Assessment ..................................... 8-4
Resting Cardiorespiratory Fitness ............................................ 8-5
Resting Heart Rate . ................................................................. 8-6
Recovery Heart Rate ...................................................................8-6
Postural Assessment and Flexibility Measurement .................. 8-8
Conducting a Postural Analysis ................................................ 8-8
Postural Evaluation – Anterior and Posterior View ................. 8-11
Body Composition .................................................................. 8-13
Girth Measurements ............................................................... 8-13
Waist Circumference as an Indicator of Health Risk .............. 8-17
Body Mass Index .................................................................... 8-18
Bioelectrical Impedance (BIA) ................................................ 8-23
Measuring Flexibility and Level of Muscular Tightness .......... 8-25
odified Sit & each est ...................................................... 8-25

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