Personal Trainer Classes

Building Blocks of the Charter Fitness Training Program

Step 1: ASSESSMENT

An assessment by our certified personal trainer provides fundamental information necessary for developing a custom program. All training clients receive an initial assessment and are continually re-evaluated every 6 weeks. By continuing to assess our clients, we are able to track progress and make necessary adjustments when needed. We can’t stress enough the importance of the assessment when it comes to developing your program.
Below are components of the Charter Fitness Personal Training assessment
(click on any underlined word for more information):

• Heart Rate
  Consists of the number of heart beats per unit of time normally defined as beats per minute (BPM).
• Resting HR
  Determined by taking a person’s heart rate when they are at rest. To get at an accurate reading it is best to take upon wakening. The average male resting heart rate is 70 beats per minute. The average female resting heart rate is 75 beats per minute.
• Maximum HR
  The highest heart rate an individual can safely reach. The formula to determine your Maximum Heart Rate is 220 minus your age. Our personal trainers can help you determine this for your specific body type.

• Estimated Training Zones
  Utilizing different training zones based on a client’s Respiratory Exchange Rate (the amount of carbon dioxide produced to the amount of oxygen consumed)
• Zone 1
  65%-75% of a client’s maximum heart rate (If first time exerciser use 50% to 65%)
• Zone 2
  80%-85% of a client’s maximum heart rate
• Zone 3
  86%-90% of a client’s maximum heart rate

• Body Mass Index
  Determines whether a client’s weight is appropriate for their height. Your BMI is another metric that a Charter Personal Training expert can help you better estimate and understand.
• Body Fat Analysis
  Calculates the amount of fat tissue in your body as a percentage of total body weight.
• Circumference Measurements
  Measuring the circumference of the following check points: Neck, Chest, Waist, Hips, Calves, Biceps, & Thigh
• Cardiovascular Testing
  Designed to determine a client’s cardiovascular starting point.
• Movement Assessment
  Checks the client for overall flexibility & any postural imbalances they may possess. This test plays a major role when building a client’s custom program.

Step 2: CUSTOM PROGRAM DESIGN

At Charter Fitness we can confidently announce that we have constructed a blue print for success. Our personal training instructors receive extensive training & are provided the necessary tools to develop programs customized around your personal needs. Charter Fitness personal trainers focus on goal specific training. Since individuals react differently to exercise, it is vital to ensure that all programming is custom built for each client. Charter Programs progress through phases that continue to keep the workouts challenging, exciting, and innovative.

• Charter Fitness Goal Specific Training Specialties
• Weight Loss & Toning
• Muscle Enhancement
• Performance

• Fitness components utilized when constructing your custom program
• Flexibility Training
  The ability of an individual’s joints to be able to move through a full range of motion.
• Examples of Flexibility Training
• Foam Rolling
  A form of corrective flexibility that targets sensitive muscles by placing a foam roller under the muscle and keeping constant tension on it for 30 seconds. This causes softening and lengthening (release) of the fascia and breaks down scar tissue or adhesions between skin, muscles, and bones.
• Static Stretching
  A form of corrective flexibility where you take the muscle to the point of tension and hold for 20-30 seconds. This will allow the muscle to relax and lengthen.
• Dynamic Stretching
  Uses force of a muscle to bring a joint through a full range of motion. Dynamic Stretching is great for pre-workout warm ups.

• Core Training
  Core is the starting point of movement and your center of gravity. Building a strong core is essential to correctly perform strength training exercises. Our personal trainer classes will help you develop a strong core to allow you to keep optimal body alignment as well as prevent possible injuries.

• Balance Training
  Challenges the ability of your body against its center of gravity. Improving a client’s balance is the basis for all functional movements. Balance training continues to progress by incorporating controlled yet unstable atmospheres. Improving overall balance can help prevent injuries.
• Examples of Balance Training
• Single leg balance
• Lunge to balance

• Reactive Training
  Quick, powerful movements also known a plyometrics. Being able to produce force is a necessary component for overall function. Just like balance training, reactive training can play a major role in injury prevention.
• Examples of Reactive Training
• Box Jumps
• Squat Jumps

• SAQ Training
  SAQ training involves increasing Speed, Agility and Quickness. See below for more detailed descriptions.
• Speed
  The ability to move the body as fast as possible in one direction
• Agility
  The ability to accelerate, decelerate and quickly change direction
• Quickness
  The ability to react and alter body direction with maximum power
• SAQ Examples
• Cone Drills
• Ladder Drills

• Resistance Training
  Charter Fitness training systems were developed to keep the body from adapting by progressing clients through a series of phases. A client’s fitness goal determines which phases are utilized. Sets, Reps, and Exercise selection are constantly changing to keep the muscles confused and the workouts challenging. Charter Fitness Personal Trainers have access to a complex exercise library that promises to deliver a cutting edge, fresh approach to fitness. Regardless of your fitness level Charter Fitness training systems will offer you with a fitness experience unlike anything else.

Step 3: CARDIOVASCULAR PROGRAMMING

Cardiovascular Programming complements all Charter Fitness personal training classes. Clients receive clear cut cardio direction that is performed on their non-training days. Our Trainers continue to evaluate each client’s heart rate and provide cardiovascular guidance. Programs are developed around each clients specific heart rate zones. By training in the correct heart rate zone results are maximized while ensuring safety. Cardiovascular tests are administered to determine each clients starting point. Another measure we take to provide oversight is clients must test out of each stage before progressing to the next.

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