To prescribe physical activities, it is necessary for the personal trainer to know the health conditions and the general condition of the client. The initial fitness levels, age, sex, fat percentage, motivation, availability and goals are determining factors for an individualized prescription.
It is necessary to know the purpose of the training, which can be related to increased aerobic capacity, reduced body fat, increased muscle strength, increased lean muscle mass, reduced stress, postural correction, increased joint amplitude, reduced factors risk factors for coronary heart disease and chronic disease prevention.
Thus, it is important to:
- Have an anamnesis with all the client’s history;
- If possible, recommend an evaluation with a sports doctor;
- Make a static and dynamic physical assessment;
- It is good to take pictures at the beginning of the program;
- Prescribe training according to the objective, adapting the student’s routine and being flexible to it;
- Define training days and times, as an example: quality of life – minimum 3 days; hypertrophy – 4 to 6 days; weight loss – 3 to 5 days;
- Periodize training in the short, medium and long term;
- Establish the principles of sports training: volume, intensity, duration, etc. specific to each modality;
- Choice of exercises (aerobic, resistance, stretching), order to be performed, frequency, interval between exercises, training time, method used and the order of training sessions (within the context of periodization).
Main mistakes when setting up a workout
- The main mistake is not to evaluate. Without this tool, there are no parameters for a training starting point;
- Do not set goals to be mutually achieved in the short, medium and long term;
- Incorporate the anxiety that many students have to evolve quickly. Evolution must be slow, safe and progressive;
- Do not find a balance between intensity, volume and good performance.