PERSONAL TRAINING QUARTERLY

PTQ

VOLUME 1

ISSUE 1

ABOUT THIS PUBLICATION

Personal Training Quarterly (PTQ)
publishes basic educational
information for Associate and
Professional Members of the
NSCA specifically focusing on
personal trainers and training
enthusiasts. As a quarterly
publication, this journals mission
is to publish peer-reviewed
articles that provide basic,
practical information that is
research-based and applicable to
personal trainers.
Copyright 2014 by the National
Strength and Conditioning
Association. All Rights Reserved.
Disclaimer: The statements
and comments in PTQ are
those of the individual authors
and contributors and not of
the National Strength and
Conditioning Association. The
appearance of advertising in this
journal does not constitute an
endorsement for the quality or
value of the product or service
advertised, or of the claims made
for it by its manufacturer or
provider.

PERSONAL TRAINING QUARTERLY

PTQ

VOLUME 1

ISSUE 1

EDITORIAL OFFICE

EDITORIAL REVIEW PANEL

EDITOR:
Bret Contreras, MA, CSCS

Scott Cheatham, PT, DPT, OCS, ATC, CSCS

PUBLICATIONS DIRECTOR:
Keith Cinea, MA, CSCS,*D, NSCA-CPT,*D
MANAGING EDITOR:
Matthew Sandstead, NSCA-CPT
PUBLICATIONS COORDINATOR:
Cody Urban

Mike Rickett, MS, CSCS

Andy Khamoui, MS, CSCS
Josh West, MA, CSCS
Scott Austin, MS, CSCS
Nate Mosher, PT, DPT, CSCS, NSCA-CPT
Laura Kobar, MS
Leonardo Vando, MD
Kelli Clark, DPT, MS
Daniel Fosselman

NSCA MISSION
As the worldwide authority on
strength and conditioning, we
support and disseminate researchbased knowledge and its practical
application, to improve athletic
performance and fitness.

Liz Kampschroeder

TALK TO US

Chris Kennedy, CSCS

Ron Snarr, MED, CSCS

Tony Poggiali, CSCS,
Kevin Serre, PHD, CSCS

Share your questions and

comments. We want to hear
from you. Write to Personal
Training Quarterly (PTQ) at NSCA
Publications, 1885 Bob Johnson
Drive, Colorado Springs, CO
80906, or send an email to
matthew.sandstead@nsca.com.

John Mullen, DPT, CSCS

Teresa Merrick, PHD, CSCS, NSCA-CPT
Ramsey Nijim, MS, CSCS

CONTACT
Personal Training Quarterly (PTQ)
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TABLE OF CONTENTS

04

THE COMPONENTS THAT MAKE A

TRAINER SUCCESSFUL

06

DEVELOPING LEADERSHIP IN
FITNESS PROFESSIONALS

08

LAND-BASED STRENGTH AND CONDITIONING

FOR SWIMMING

ROBERT LINKUL, MS, CSCS,*D, NSCA-CPT,*D

KEITH CHITTENDEN, MS, CSCS, TSAC-F

CHAT WILLIAMS, MS, CSCS,*D, CSPS,

NSCA-CPT,*D, FNSCA

14

SHOULD PERSONAL TRAINERS ALSO BE

REGISTERED DIETITIANS?

16

TEACHING FOCUS: A PERSONAL PERSPECTIVE

18

BEETROOT JUICE SUPPLEMENTATION

AND EXERCISE

TESLA OLDFIELD AND KYLE RYAN, PHD

JOHNNY GILLESPIE, CSCS, NSCA-CPT

DEBRA WEIN, MS, RD, LDN, NSCA-CPT,*D,

AND KELLY MURPHY, RD, LDN

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THE COMPONENTS THAT MAKE A

TRAINER SUCCESSFUL
ROBERT LINKUL, MS, CSCS,*D, NSCA-CPT,*D

rofessional personal trainers have been working in the

fitness industry for many years, but the first certified
personal trainer (CPT) certification offered to fitness
professionals did not come until the late 1980s. This new
certification brought with it more justification as a legitimate
profession for personal trainers, even though these trainers had
been training clients as a part-time profession for well over 50
years with no guidelines or certifications. During that time, many
different stereotypes of fitness professionals evolved, but two
types emerged as the most typical.
The first group of professionals typically talks a great game,
over-charges for their services, and makes a good living doing
so. These trainers talk like salesmen, produce minimal physical
results with their clients, and often do not know a whole lot about
how the human body works. But, they have a good following of
clients because they are so personable, motivating, and inviting.
Professionals in the second group invest their own time and
money into learning more about the science of training. Education
is typically their primary focus and they spend countless
hours learning about program design, training techniques, and
assessment strategies. In their eagerness to train clients, they may
either under-charge for their service or give it away at no cost.
Though not as personable, they have a loyal following of clients
and make a decent living financially.
Both of these groups of professionals are capable of developing
successful careers despite their different approaches, and
have done so over the years. However, in recent years, fitness
professionals have started combining the best attributes of
both personality types to create an elite fitness professional.
This merger has brought a higher level of education and a
desire to learn, and mixed it with a personable and motivated
personality to create a new standard for fitness professionals
with very successful career paths. These career-driven individuals
share some specific key components that have assisted them in
upholding this new high standard.

EARNING AND MAINTAINING AN ACCREDITED CERTIFICATION

Obtaining and maintaining a legitimate certification is an
important component for the fitness professional, yet many
personal trainers do not possess a certification. As of January
1, 2013, it is estimated that over 254,000 personal trainers
claim to be employed in the fitness industry. However, the
accredited certifying agencies that are recognized by the National
Commission for Certifying Agencies (NCCA) do not recognize
that many personal trainers as certified. This leaves thousands
of trainers currently working in the field who are classified as
uncertified.
PROFESSIONAL LIABILITY INSURANCE
Many CPTs practice their trade without obtaining professional
liability insurance, which leaves them unprotected if any legal
issues should arise. Most companies cover their CPTs under their
insurance policies, although there are some that do not. CPTs
should both obtain liability insurance as a professional standard
and as a preventative measure.
THOROUGH ASSESSMENTS
There are some CPTs in the fitness industry that do not assess
their clients or perform a health history review and physical
activity readiness questionnaire (PAR-Q) prior to training.
Assessments (including body measurements and movement
screens) can provide the opportunity for CPTs to learn about
their clients physical limitations and training goals as well as to
establish clients baseline physical statuses. This process provides
the trainer the information needed to decide if the clients are both
willing and able to participate in fitness programs. Potentially,
it is negligent on the trainers part not to assess a client prior
to participation since the risk for injury is greatly increased if a
baseline of physical status is not established.

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professionally, but to assess their clients abilities and help them

reach their goals.

CONSTANT AND CONTINUING EDUCATION

The fitness industry is growing so quickly that some information
thought to be correct as recently as five years ago is now being
researched and found to be unsupported. There are many great
minds working diligently within the fitness industry and their
findings are available to fitness professionals. Conferences, clinics,
seminars, webinars, online educational courses, books, journals,
and self-studies are some of the many ways CPTs can increase
their education. Continuing education is not only needed to
maintain a certification, but it is also helpful in providing the CPTs
clients with the most up-to-date, scientific information available.

The consistent practice of all of these key components is vital to

the success of fitness professionals entering the field today. Not
only will these high standards improve the quality of professionals
working within the fitness industry, but possibly their annual
income as well. At one time, this was a part-time job that included
a free gym membership, but it has now developed into a highly
productive, successful, and financially vibrant career path. It is
now up to the new generation of CPTs to uphold these standards,
improve the quality of the service they provide, and become
successful personal trainers.

CPTs can also continue their education by studying for and earning
secondary certifications. Not only do secondary certifications
bring increased knowledge of specific subjects, but potentially a
higher income as well. According to a 2010 study conducted by
the American Council on Education, a secondary certification will
earn, on average, an extra $2,000-2,500 per year for part-time
and/or full-time CPTs (1). These earnings are believed to be on
an upward trend as the era of increased demand for high quality
fitness professionals has begun.

REFERENCES
1. American Council on Exercise. ACEs 2010 fitness salary
survey results. 2010. Retrieved January 2014 from https://www.
acefitness.org/certifiednews/images/article/pdfs/SalarySurvey.pdf.

ABOUT THE AUTHOR

Robert Linkul is the National Strength and Conditioning
Associations (NSCA) 2012 Personal Trainer of the Year and is a
volunteer with the NSCA as their Southwest Regional Coordinator
and committee chairman for the Personal Trainers Special Interest
Group (SIG). Linkul has written for a number of fitness publications
including Personal Fitness Professional, Healthy Living Magazine,
OnFitness Magazine, and the NSCAs Performance Training Journal.
Linkul is an international continued education presenter within
the fitness industry and a career development instructor for the
National Institute of Personal Training (NPTI).

These key components may seem rather basic, because they

are. The problem in the past was that fitness professionals did
not do them, or failed to do them consistently. However, things
have changed dramatically over the last decade or so. The desire
of trainers to be seen as reputable and of a high standard of
quality has increased with this new generation of CPTs. They are
committed to improving, keeping their certifications current,
and taking the proper steps to not only protect themselves

TABLE 1. AVERAGE ANNUAL INCOME FOR PERSONAL TRAINERS (1)

PART-TIME
ANNUAL INCOME

FULL-TIME
ANNUAL INCOME

$18,650

$53,322

NCCA Accredited

($25.14 per hour)

($25.71 per hour)

Secondary Certifications

$20,588

$55,771

($26.23 per hour)

($26.74 per hour)

$25,470

$47,163

$60,000+

$100,000+

Certified Personal Trainer

Tactical Strength and Conditioning

Olympic Lifting
Suspension
Health & Fitness Specialist
Corrective Exercise
Special Populations
Weight Management
Elite Certified Personal Trainers
Attained Secondary Certification
Attained Specialist Certification

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FEATURE ARTICLE

DEVELOPING LEADERSHIP IN
FITNESS PROFESSIONALS
KEITH CHITTENDEN, MS, CSCS, TSAC-F

he fitness industry has experienced many changes over the

last 15 years. As the general population better understands
the importance of physical fitness as a part of their lives,
personal trainers have become in high demand for their services
and knowledge. The field of fitness in the United States is
approximately a $20 billion industry and is considered a stable
and growing industry (3). Large corporate fitness chains have
emerged and have taken a significant portion of the controlling
market share of fitness in the form of health clubs. These clubs
often employ fitness professionals (FP) for their services. However,
in my opinion, most of these companies do not fully utilize or
empower these professionals to maximize their leadership skills.
In my personal experience working for a well-known fitness
corporation in New York, I found that the companys principles
often conflicted with my own as a FP. The company viewed clients
as numbers, not people, and the corporations perspective was
that the more clients you have, the more you are worth to the
company. I became very frustrated with corporate managements
perspective about how to manage clients. I realized that the
corporation was only interested in profit and had no concern for
its members well being and health.
I also realized that because of my education and my 12 years of
experience with all types of populations in the fitness field, I was
a leader in my own right. My leadership skills were demonstrated
by my ability to develop customized fitness services to each
individual client I managed. I was also a mentor for my clients
and fellow FPs. The corporation wanted cookie cutter programs
that could be easily replicated by other personnel that were not
true fitness professionals. Therefore, I realized that working for a

corporate fitness chain was not in the best interest of my clients

nor was it in the best interest of my personal career.
When looking back at my experience in corporate fitness, I realize
that successful fitness professionals are leaders, not entrylevel employees. It is important that fitness professionals view
themselves as leaders and recognize that they need to set high
standards for their clients, other less experienced FPs, and the
fitness industry as a whole in order to be successful.
What makes a fitness professional a good leader? To be an
effective leader, the FP must understand the needs and goals
of their clients. The FP must distinguish client differences, both
cultural and experiential and lead the client to the desired goal
with minimal deviations. According to Goldman et al., an effective
leader has emotional intelligence, (2). Emotional intelligence
is centered on the concepts of empathy, self-awareness, selfemotional regulation, drive, and passion (2). An effective leader
can recognize the challenges surrounding a task and the types
of clientele they are managing (e.g., their abilities to cope with
change, how they handle challenges, etc.).
Another characteristic that all FPs should have if they hope to
be successful is passion.Passion for the job, the type of work
involved, and the ability to manage clients should be evident
from the FP. If a FP does not have passion for their work, then
convincing a current or potential client to follow their instructions
will not be nearly as easy. Clients are very capable of sensing a
non-genuine feeling from their personal trainer. Keeping a realistic,
or down to earth, expectation of effort from the client allows
room for improvement, setbacks, and mistakes to be made. Being

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realistic will make the leader more flexible to circumstances

that could arise as the training continues to move forward.
This approach will make adapting to changes, tackling unseen
challenges, and managing a diverse client base more feasible. This
may also give the FP more credibility in the eyes of their clients
and other FPs.
People want to follow a leader because they need an example of
purpose in their activities or goals. Motivation and dedication can
sometimes become difficult to maintain especially when there are
challenges that may prove to be an impasse in accomplishing a
persons goals (e.g., a sudden injury, family problems, job related
stress, etc.). A leader is a person that empowers themselves
and others to follow their example regarding the effort required
to accomplish a goal. A leader has traits such as motivation,
knowledge (both technical and emotional), integrity, selfconfidence, desire, and drive (1).These characteristics become a
magnet for people who may demonstrate only one or two of these
traits, while working towards accomplishing a goal.
A leader is a role model for many people. A person will be more
inclined to follow a leader if the leader has a specific skill or
technical ability that can lead to success. It has been documented
that leaders that are empathic to peoples feelings of failure,
success, and challenges will gain the respect and loyalty of their
constituents (4). As a result, clients will work hard at the task
because of the consistent support of their leader (4). FPs that
teach their clients how to accomplish a goal through training,
dedication, and planning will be more likely to succeed as well (1).
Additionally, every FP should have a solid foundation in education
and appropriate certifications. At minimum, FPs should acquire a

Bachelors degree in Exercise Science, Kinesiology, Biomechanics,

or a related field. Obtaining certifications from accredited
organizations is also recommended to learn proper programming,
safe exercise technique execution, and nutritional knowledge.
Every FP should strive to become a leader in the fitness industry.
This will ensure continuity across the field of fitness and assist in
the establishment of standards of professionalism for clients that
seek a fitness professionals services.

REFERENCES
1. Booker, R, and Meir, R. Coaching and leadership: A model for
enhancing athlete development. Strength and Conditioning Journal
22(1): 34-39, 2000.
2. Goleman, D, Boyatzis, R, and McKee, A. Primal Leadership.
Boston, MA: HBS Press; 2004.
3. Market statistics. Partnership Capital Growth. 2010. Retrieved
from http://www.pcg-advisors.com/marketstatistics.
4. Moore, EW. Developing a caring coaching climate fosters
confidence. Strength and Conditioning Journall 32(5): 97-103, 2010.

ABOUT THE AUTHOR

Keith Chittenden is currently a certified Strength and Conditioning
Specialist (CSCS) and Tactical Strength and Conditioning
Facilitator (TSAC-F). He currently holds a Masters degree in
Exercise Science from California University of Pennsylvania and
is also a doctoral student candidate at the University of Hartford.
He is currently a columnist writer for the NSCAs TSAC Report.
Chittenden has over 13 years working with athletes, police officers
and military personal in areas such as fitness, performance
enhancement and post rehabilitation.

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LAND-BASED STRENGTH AND CONDITIONING

FOR SWIMMING
CHAT WILLIAMS, MS, CSCS,*D, CSPS, NSCA-CPT,*D, FNSCA

ompetitive swimming is comprised of four strokes:

the freestyle, backstroke, breaststroke, and butterfly.
Depending on the competition level of the individual, the
sport of swimming can be a year-round commitment and require
a very demanding training schedule. Incorporating land-based
strength and conditioning into a training regimen can give the
athlete a competitive edge, especially in a sport where a 100th
of a second could determine the outcome of a race. Full-body
strength and power exercises should be included when designing
a program to reduce the risk of injury for the shoulder complex,
knee joint, and hip adductors (1,2). Due to year-round swim meets
for club and high school swimmers, implementing a periodized
strength and conditioning program may be difficult. Proper
rest, recovery, tapering, and peaking should be included when
developing programs around swim meets, especially for those
individuals competing for state, regional, and national cut times.
The strength and conditioning professional can better achieve
these goals by developing a relationship with the swim coach so
the athletes are training at the same intensities, tapering at the
same time, and peaking before major competitions.
When designing a program, three phases of the swim should be
examined for strength and conditioning exercise considerations:
the start (the dive from starting blocks or side of the pool),
the swim, and the turn (the reverse of direction upon reaching
the wall, several different styles can be used depending on the
swimming stroke). The percentages for each variable will change
depending on the distance of the swim, for example, the 50-m
freestyle race is approximately 20% for the start, 30% for the turn,
and 50% for the swim (based on required exertion not time) (2).
When training for overall fitness and performance, a thorough well
developed program that covers all of the major muscles should
be incorporated (Table 1 and 2). As with every sport, there are
sport-specific exercises or movements the athlete should perform
in order to mimic the specific event or activity they are trying to
improve.
Studies have shown that adding plyometric training and focusing
on triple extension at the hip, knee, and ankle could decrease
overall time (1,2). Box jumps, broad jumps, and scoop tosses
that include vertical tosses can be performed for overall power.
Additionally, these exercises can be adapted for specific training

needs by using a modified horizontal scoop toss that simulates

exploding off the blocks (Figures 1, 2, and 3).
The anchored barbell squat press exercise is performed by
squatting and exploding through a triple extension movement with
the hips, knees, and ankles and finishes with an upper body press
using the chest, shoulders, and triceps (Figures 4, 5, and 6). This
can help with improving times off the blocks and decreasing turn
times during the swim. Additionally, a donkey kick exercise using a
medicine ball is a sport-specific movement that may help improve
strength and power at the turn during the race (Figures 7 and 8).
Due to a higher occurrence of shoulder injuries in swimmers
(approximately 47 80%), incorporating shoulder-specific
exercises like alternating dumbbell front raise movements may
help to reduce the occurrence of those injuries (Figures 9 and
10) (2). Additionally, swimmers could benefit from rotator cuff
strengthening exercises such as planks or stability ball walkouts in
their training programs to reduce the instance of shoulder injuries
(3). The core should also be trained in all directions and planes of
movement since a strong and stable core will allow the swimmer
to produce powerful pulls and kicks for longer periods of time (2).
The around the world exercises challenge the core in the sagittal
and transverse planes. They use a medicine ball and a partner to
catch passes from the front, both sides, and behind the athlete
(Figures 11, 12, and 13). Standing medicine ball rotations are an
example of core rotational movements that can be performed
without a partner (Figures 14, 15, and 16).
Strength and conditioning professionals should take advantage
of the times during the year when intensity and volume can be
increased so that gains can be made prior to tapering before a
major event. As with any strength and conditioning programs,
athletes should be monitored closely as to avoid overtraining
during a competitive season. The workouts in Tables 1 and 2 are
examples of higher intensity and higher volume routines. The
sample workouts in Tables 1 and 2 can be used as part of an offseason program for swimmers or can be modified by decreasing
intensity or volume when tapering for a competition.

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REFERENCES
1. Bishop, C, Cree, J, Read, P, Chavada, S, Edwards, M, Turner,
A. Strength and conditioning for sprint swimming. Strength and
Conditioning Journal 35(6): 1-6, 2013.
2. Monu, J. Sport-specific training for a competitive freestyle
sprint swimmer. Strength and Conditioning Journal 35(5): 48-55,
2013.
3. Tovin, BJ. Prevention and treatment of swimmers shoulder.
North American Journal of Sports Physical Therapy 1(4): 166-175,
2006.

ABOUT THE AUTHOR

Chat Williams is the Supervisor for Norman Regional Health Club.
He is a past member of the National Strength and Conditioning
Association (NSCA) Board of Directors, NSCA State Director
Committee Chair, Midwest Regional Coordinator, and State Director
of Oklahoma (2004 State Director of the Year). He also served on
the NSCA Personal Trainer Special Interest Group (SIG) Executive
Council. He is the author of multiple training DVDs. He also runs his
own company, Oklahoma Strength and Conditioning Productions,
which offers personal training services, sports performance
for youth, metabolic testing, and educational conferences and
seminars for strength and conditioning professionals.

MODIFIED HORIZONTAL SCOOP TOSS (FIGURES 1, 2, AND 3)

Start with the medicine ball placed between the feet. In one quick explosive movement, grasp the medicine ball with both hands on
either side of the ball. Swing the arms forward and explosively jump while releasing the ball horizontally against the wall.

FIGURE 1. MODIFIED HORIZONTAL

SCOOP TOSS - START

FIGURE 2. MODIFIED HORIZONTAL

SCOOP TOSS - BLOCK START

FIGURE 3. MODIFIED HORIZONTAL

SCOOP TOSS - RELEASE

ANCHORED BARBELL SQUAT PRESS (FIGURES 4, 5, AND 6)

Start in an upright position holding the end of the bar with both hands at chest level. Flex at the hips and knees to perform a squat, then
drive through the heels, extend the hips, and drive the bar above the head.

FIGURE 4. ANCHORED BARBELL SQUAT

PRESS - START

FIGURE 5. ANCHORED BARBELL SQUAT

PRESS - SQUAT

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FIGURE 6. ANCHORED BARBELL SQUAT

PRESS - TRIPLE EXTENSION

LAND-BASED STRENGTH AND CONDITIONING

FOR SWIMMING
DONKEY KICK (FIGURES 7 AND 8)
Start in a supine position with the trainer in front and ready to toss the medicine ball. To perform the exercise, the trainer should
carefully toss the ball toward the feet of the athlete. The athlete should simultaneously extend at the knees and hips in order to strike
the ball with the bottom of the feet and drive the ball back to the trainer.

FIGURE 7. DONKEY KICK - START

FIGURE 8. DONKEY KICK - FOOT

CONTACT WITH EXTENSION

ALTERNATING DUMBBELL FRONT RAISE (FIGURES 9 AND 10)

Start with dumbbells in front of the body with elbows slightly bent. Staying under control, move the arms quickly up and down, while
performing flexion and extension at the shoulder.

FIGURE 9. ALTERNATING DUMBBELL

FRONT RAISE

10

FIGURE 10. ALTERNATING DUMBBELL

FRONT RAISE

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NSCA.com
AROUND THE WORLD (ATW)
The ATW core circuit includes four different exercises: sagittal plane toss, rotation toss (left and right), and a reverse toss. The trainer
will start out in front of the athlete with the sagittal plane toss, then move to a side for a rotational toss, followed by taking a position
behind the athlete for a reverse toss, and finally to the other side to finish the rotations. The amount of repetitions and medicine ball
size will depend on the athletes fitness level. Using a 4 6 lb medicine ball for 2 5 repetitions per exercise is a good place to start
for most beginners.
ATW - SAGITTAL PLANE TOSS (FIGURE 11)
The athlete will start in a seated position with the legs out in front and knees slightly bent. Arms should be extended with the hands in
front of the face ready to receive the ball. The trainer will perform a chest pass aiming slightly above the head. The athlete will catch the
ball, go backwards, and tap the ball to the ground over their head to create an eccentric load on the core. The athlete will then return the
ball back to the trainer quickly and explosively following through with the arms. The concentric toss back is done in one movement with
the hands over the head; it is not a sit-up and chest pass.

FIGURE 11. AROUND THE WORLD SAGITTAL PLANE TOSS

ATW - ROTATION TOSS (LEFT AND RIGHT) (FIGURE 12)
The athlete will be seated with legs out in front and knees slightly bent, while the trainer will stand perpendicular. The trainer will
toss the ball to the athlete across their body. When the athlete receives the ball, they will rotate with arms extended following the
ball with their eyes and tap the ball on the floor to the opposite side of the trainer. Then, the athlete will explosively toss the ball back
to the trainer.

FIGURE 12. AROUND THE WORLD ROTATION TOSS

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11

LAND-BASED STRENGTH AND CONDITIONING

FOR SWIMMING
ATW - REVERSE TOSS (FIGURE 13)
The athlete will start in a seated position with legs out in front and knees slightly bent facing away from the trainer. Simultaneously, the
trainer will pass the ball over the head of the athlete, where they will catch it at chest-height while moving forward. The athlete will tap
the ball to the ground in front of them and then return the ball explosively back to the trainer over their head. The trainer and athlete
must aim their tosses carefully so that they do not hit each other and the athlete is always keeping a straight and centered back to avoid
the risk of injury.

FIGURE 13. AROUND THE WORLD REVERSE TOSS

STANDING ROTATIONAL WALL TOSS (FIGURES 14, 15, AND 16)

The athlete will start with the medicine ball directly out in front of their body and with their elbows slightly bent. The athlete will swing
their arms backwards in a rotational pattern with their elbows slightly bent and follow the ball with their eyes to maximize rotation. The
athlete should toss the medicine ball into the wall powerfully, catch the rebound, and perform the same movement to the opposite side.
The athlete should also let their ankles, knees, and hips move freely throughout the range of motion.

FIGURE 14. STANDING ROTATIONAL WALL

TOSS - START

12

FIGURE 15. STANDING ROTATIONAL WALL

TOSS - RIGHT

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FIGURE 16. STANDING ROTATIONAL

WALL TOSS - LEFT

NSCA.com
TABLE 1. OFF-SEASON RESISTANCE TRAINING PROGRAM EXAMPLE
TYPE OF EXERCISE

EXERCISE

SETS/REPS

TYPE OF SET

LBPWR

Sled Push

4 sets

Circuit

HPWR

Modified Horizontal
Scoop Toss

4x5

Circuit

VPWR

Box Jump

4x5

Circuit

UBS

Incline Press

4x8

Superset

UBS

One-Arm
Dumbbell Row

4 x 10

Superset

LBS

Kettlebell Swings

4 x 10

Superset

LBS

Deadlift

4x8

Superset

Core

Around the World

3x8

Circuit

UBE

Pull-Ups

3 x 10 15

Circuit

UBE

Push-Ups

3 x 10 15

Circuit

KEY:
LBS = Lower Body Strength
UBS = Upper Body Strength
UBE = Upper Body Endurance
LBPWR = Lower Body Power
HPWR = Horizontal Power
VPWR = Vertical Power

TABLE 2. OFF-SEASON RESISTANCE TRAINING PROGRAM EXAMPLE

TYPE OF EXERCISE

EXERCISE

SETS/REPS

TYPE OF SET

LBS

Anchored Barbell
Squat Press

4x8

Complex Set

HPWR

Broad Jump

4x5

Complex Set

UBS

Bench Press

4x8

Compound Set

UBS

Dips

4 x 10 12

Compound Set

UBS

High Pull

4x8

Compound Set

UBS

Suspension
Trainer Rows

4 x 12 15

Compound Set

LBS

Leg Press

4x8

Complex Set

LBPWR

Donkey Kicks

4x5

Complex Set

Core

Ab Wheel

3x3

Circuit

Core

Standing Rotational
Wall Toss

3 x 10

Circuit

UBS

Alternating Dumbbell
Front Raises

3x8

Circuit

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FEATURE ARTICLE

SHOULD PERSONAL TRAINERS ALSO BE

REGISTERED DIETITIANS?
TESLA OLDFIELD AND KYLE RYAN, PHD

ftentimes, individuals approach weight loss by abruptly

subjecting themselves to a diet. They want to lose weight,
they want to lose it fast, and they feel that adhering to a
diet alone will be enough. However, for many individuals, following
a diet alone does not work. The human body needs a sufficient
amount of nutrients, in proper balance, to function properly and
improve. Any associated training program must match the diet to
elicit the desired outcome. Combining the nutritional aspect and
the training aspect of personal training introduces the question
of whether there is a benefit to personal trainers also being
registered dietitians.
It can be assumed that people desire to work with personal
trainers because they view personal trainers as having the
knowledge, determination, education, and potentially the
equipment to help them achieve their health goals. Hypothetically,
if people were given the option to choose between a personal
trainer without a nutrition certification and a trainer that was
also a registered dietitian (RD), which one would be the favored
choice? It would be safe to say that most people would select the
latter. If all personal trainers were RDs, their client bases could
potentially increase and their clients could reap the full benefits
from both sound advice on nutrition and fitness. Many fitness
professionals would state with confidence that certified personal
trainers have the knowledge to perform their jobs adequately.
That is not what is in question here, but rather, whether personal
trainers would benefit from becoming RDs as well.
It is obvious that physical fitness is important when maintaining
health and wellness, but it should not be the sole priority. Four

14

of the leading causes of death (heart disease, stroke, cancer, and

type II diabetes) are associated with unhealthy eating patterns
that do not follow the recommendations made by food and
nutrition professionals (2). Seeing as how these recommendations
are usually provided by someone other than their personal trainer,
it would appear that the benefit of personal trainers becoming
RDs would be that these same recommendations could be
provided in conjunction with a fitness plan in a personal training
setting. The American Dietetic Association described the role of an
RD in relation to clients and physical activity by stating, RDs play
a valuable role in helping patients achieve caloric balance through
diet and physical activity by assessing caloric needs based on
height, ideal bodyweight, and current levels of physical activity.
RDs can help patients implement appropriate lifestyle changes,
and help patients stay motivated to adhere to these
new behaviors, (2).
This plays into the motivational aspect of personal trainers.
Personal trainers that are also RDs could help clients achieve
their goals better by providing physical and nutritional
recommendations to improve adherence to these lifestyle
changes. This was supported when the New York Times estimated
that roughly 75% of the $2.8 trillion in annual healthcare costs
in the United States is from chronic diseases that can often be
reversed or prevented altogether by a healthy lifestyle, and
that personal trainers with dual certifications or degrees can
increase the likelihood of reversing these costs (1). Becoming
and maintaining ones status as an RD in addition to being a
certified personal trainer could radically alter the personal training
landscape. It would allow certified personal trainers to provide

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extensive and comprehensive fitness evaluations for their client

bases, while further ensuring the confidence needed to offer
sound nutritional advice. It would also, in many cases, prevent
potential harm to the clients by steering them away from current
fad diets that lack clinical evidence or approval from the Food
and Drug Administration (FDA), for example.
In summary, personal training in itself may not always be enough
to help all clients achieve full satisfaction in attaining their goals.
People seek personal trainers because they want change, and
change can happen as long as exercise and nutrition are both part
of the plan. Therefore, it suffices to say that personal trainers, and
their clients, could benefit from becoming registered dietitians.

REFERENCES
1. Berardi, J. The future of personal training. 2013. Retrieved
October 6, 2013 from http://www.precisionnutrition.com/futurepersonal-training.
2. Position of the American Dietetic Association: The roles of
registered dietitians and dietetic technicians, registered in health
promotion and disease prevention. American Dietetic Association
106(11): 1875-1884, 2006.

ABOUT THE AUTHOR

Tesla Oldfield is a four-year student-athlete at Peru State College
in Peru, NE, completing her degree in Sports Management and
Exercise Science. She currently serves as the Vice-President of the
Exercise Science Honor Society Phi Epsilon Kappa (PEK), is active
in the National Business and Leadership Fraternity Phi Beta Lambda
(PBL), and serves as the President of the Student-Athlete Advisory
Council (SAAC). Following graduation, Oldfield plans to pursue a
career in personal training and nutrition.
Kyle Ryan is an Associate Professor and coordinator of the Public
Health Early Admissions Student Track (PHEAST) program at Peru
State College. Along with teaching duties as the lead faculty for
the exercise science curriculum, Ryan created and serves as a codirector for the Childrens Health, Activity and Nutrition Community
Engagement (CHANCE) initiative. In 2012, Ryan was named by the
Nebraska Association for Health, Physical Education, Recreation,
and Dance (NAHPERD) as the College/University Health
Professional of the Year for his teaching and scholarship activities
within the state.

NATIONAL14
37TH ANNUAL NSCA NATIONAL CONFERENCE AND EXHIBITION

JULY 9 12, 2014 | LAS VEGAS | NSCA.COM/NATCON14

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15

FEATURE ARTICLE

TEACHING FOCUS: A PERSONAL PERSPECTIVE

JOHNNY GILLESPIE, CSCS, NSCA-CPT

he human mind has a tendency to wander quickly.

Nowadays, constantly checking texts, emails, Twitter,
Facebook, etc. is normal behavior. Technology has become
an itch that we constantly want to scratch. It seems as though life
in the 21st century is inadvertently training our minds to be in a
constant state of reactivity and unease. Technology is certainly
not going to be slowing down anytime soon, it will only grow over
time. It is important for personal trainers to recognize how much
of this technology has already crept into the training room and
how it affects our ability to work with people in a meaningful way.

technology and a lack of focus by your clients can ultimately affect

your ability to do your job. It can be hard to expect organization
and structure from your training without established principles
and/or rules. Below are some recommended ground rules for
personal trainers to implement with their clients:
1.

Memorize the maxim, where your attention goes,

energy flows.

2.

Both the personal trainer and the client should leave their
digital devices in the locker room, if possible. This will
provide your clients with your undivided attention and vice
versa. This may prove to be healthy for them as well as
beneficial in your trainer-client relationship.

3.

Use a mirror when teaching a movement initially. In our

company, we teach 10 fundamental movements to help
clients cultivate awareness of their bodies, and
demonstrate how their bodies are designed to function.
We stress that there are two coaches in the roomI am
one and the other is in the mirror. The ability to focus on
the feedback received by the mirror may help develop
kinesthetic awareness, mental focus, and responsibility for
their movement.

4.

One of these 10 movements mentioned previously involves

breathing diaphragmatically through the nose and exhaling
through the mouth while bracing the core. Clients should
be reminded to breathe like this while performing certain
exercises, but it is important to remember that this
breathing may not be applicable to clients lifting
heavy weight.

For this reason, teaching the concept of focus while training

to improve performance is one of the most important training
aspects in the field of personal training today.
For the first six years of my career as a personal trainer, I did not
teach the importance of focus. Instead, I examined the connection
between a persons level of athleticism and his or her ability to
focus. It was apparent to me that clients who made the greatest
progress were those who could focus on their training, and the
clients who did not want to focus on exercise were actually
draining my energy. These clients were looking for a friend, a
therapist, and sometimes just a shoulder to cry on. Even though I
realize that empathy and communication are vital aspects of the
personal training industry, I wanted to spend as much time as I
could coaching, rather than talking. Additionally, I have found that
many other trainers share my experience.
From this experience, I developed some ground rules to help
teach the concept of focus to clients. For personal trainers, it
is important to consider that without ground rules in place,

16

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5.

Avoid talking while performing an exercise. An exception to

the rule would be cues from the personal trainer regarding
the execution of the exercise being performed. This rule is
designed more for eliminating idle chat, which should be
reserved for before or after a training session.

6.

We aim for our sessions to have continuous movement

to enhance intensity and improve focus. This is a followup to the previous rule. We do not allow enough time for
talking between exercises, or too much time that a client
can lose their focus. This should not supersede proper
resting protocols; it is designed to discourage distracting
conversations between sets.

7.

At the end of sessions, it is valuable to have clients work on

reinforcing movements they may have been introduced to
recently.

ABOUT THE AUTHOR

Johnny Gillespie is a revolutionary teacher of human movement.
He is a graduate from West Virginia University and has been
studying human movement since he began his studies in 1991.
He is a Certified Strength and Conditioning Specialist (CSCS)
and a NSCA-Certified Personal Trainer (NSCA-CPT) with the
National Strength and Conditioning Association (NSCA). He is
also an Experienced Registered Yoga Teacher (E-RYT) through
Yoga Alliance. Gillespie is a long-time presenter for the NSCA
under Balanced Athlete. He is the creator of an online video series,
Balanced Runner, through www.runnersworld.com. He regularly
appears on TV and radio as an expert on health, fitness, and
yoga. Gillespie is the founder of Plexus Fitness and Empowered
Yoga in Delaware. Plexus Fitness operates public fitness centers
and offers an array of health and fitness services in corporations,
country clubs, and private homes. Empowered Yoga operates
three yoga centers and is a practical approach to the healing art
of yoga through incorporating modern day exercise science and
mindfulness-based principles.

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17

BEETROOT JUICE SUPPLEMENTATION

AND EXERCISE
DEBRA WEIN, MS, RD, LDN, NSCA-CPT,*D, AND KELLY MURPHY, RD, LDN

e all remember the dreaded words at dinnertime finish

your beets. Nowadays, research on the benefits of
beetroot juice has athletes clamoring for the same
deep red vegetable that had us wishing we had a dog under
the table as children. This article will address possible benefits,
proposed mechanisms, dosage, and frequency of this potential
ergogenic aid.
Beets, a rich source of antioxidants and nitrates, may serve to
improve blood pressure and blood flow throughout the body,
including the muscles, brain, and heart (1). Humans regularly
consume nitrates from sources such as beets, lettuce, celery,
and spinach (see Table 1 for additional sources). In the body,
these nitrates are absorbed in small amounts in the mouth but
primarily in the stomach, where they are quickly converted to
nitric oxide (NO) (1).
THE ROLE OF NITRIC OXIDE
Increasing NO can be beneficial for individuals due to its role in
regulating blood flow, neurotransmission, immune function, blood
sugar regulation, calcium regulation, and muscle contraction (7).
Potentially, there could be additional benefits for athletes as it
may help to increase oxygen in contracting muscles, decrease
adenosine triphosphate (ATP) cost during exercise, increase
tolerance to long-term high-intensity exercise, and time to
exhaustion (1,2).
When engaging in moderate-intensity exercise, the lungs take in
oxygen at a rate that is very similar to the uptake of oxygen into
skeletal muscles (1). Oxygen intake into both lungs and muscles
increases exponentially with exercise (1). When exercise intensity
increases to a certain level, the uptake of oxygen into the lungs
causes a shift in the energy system utilized, and therefore creates
an increased oxygen cost on the muscles (1). In other words, when
an individual cannot breathe in as much oxygen during exercise,
the muscles have to work through a different energy system to
continue performing the same function.
Several studies have shown increased exercise performance or
a decreased time to exhaustion when participants were given
beetroot juice supplements prior to exercise (1,2,4,6,7). In one
study, researchers tested active males on three different

18

occasions and found that there was no increase in oxygen

intake by the lungs in those individuals consuming the beetroot
juice. However, the researchers did find that the amount of
hemoglobin (which carries oxygen in the blood) in the muscle
was higher during exercise in those who consumed the beetroot
juice. In addition, the beetroot juice group had increased oxygen
delivered to the muscle, which allowed for increased exercise until
exhaustion (6).
TIMING AND DOSAGE
Recently, researchers looked into the timing, concentrations,
and frequency of consumption of the juice needed to promote
performance improvements.
Some studies have looked at the best amount of beetroot juice
to consume. One study compared 4 mmol, 8 mmol, and 16 mmol
nitrate concentrated beetroot juice to determine if a greater
benefit existed from consuming a more concentrated amount.
Athletes were tested on four separate occasions during a threeweek period. Each participant consumed the beetroot juice 2.5
hr before performing a moderate- or high-intensity exercise
(which lasted approximately five minutes) and found that all
concentrations increased nitrite concentration and oxygen delivery
in the blood (7). Additionally, the participants who consumed 8
mmol and 16 mmol concentrations improved time to failure of
exercise. The 16 mmol concentrated beetroot juice group improved
time to exhaustion by 12%, whereas the 8 mmol concentration
group improved results by 14%. The results show that individuals
who consumed 8 mmol concentrations actually improved the most
in time to failure of exercise (7).
In other studies, researchers compared consumption between
2 3 hr prior to exercise and found the beetroot juice had
beneficial effects on exercise 2 2.5 hr after drinking it (1,2,4,5,7).
One such study provided 20 trained athletes with 140 mL of
beetroot juice of 8.7 mmol concentration, 2.5 hr before performing
a one-hour cycling time trial. Although the results found higher
blood nitrate levels, there was no improvement in time-trial
performance or power output in the beetroot juice supplemented
athletes versus those given a placebo. Researchers determined
that a single dosage of beetroot juice had no immediate benefits
on exercise (5).

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Similarly, another study had athletes ingest 500 mL of 8 mmol

concentrated beetroot juice for six days and then performed
exercise tests on days four, five, and six. Results showed an
increase in time to exhaustion and an increase in oxygen uptake
on all days tested (1). An alternate study provided athletes with
the beetroot juice supplement only on the days of testing (on
four separate occasions) and found significant benefits as well
(7). Although the results of the previous study were beneficial
for single-dose supplementation, it should be noted that the
athletes were supplemented more than one time and continued
to show beneficial effects after the study. As a result, continuous
supplementation as opposed to one-time dosage of beetroot juice
is supported.
ARE THERE OTHER FOODS BESIDES BEETROOT?
Beetroot is not the only food that contains inorganic nitrates,
which may provide these potential benefits. Dark green, leafy
vegetables like spinach also contain a fair amount of nitrates;
however, most research has focused on beetroot juice. In order to
get the 8 mmol of nitrates (the optimal amount shown to have a
beneficial effect), an individual would need to consume 200 300
g of spinach, or approximately 10 cups (4). This amount is a lot of
spinach to eat before a workout and may be an impractical way to
obtain nitrates.
The question may arise that if it is the nitrates in the beetroot juice
that provide these benefits, then why not just consume nitrates
directly instead of the juice? A lot of speculation has surrounded
the consumption of nitrates since previous studies have linked
them to cancer. As a result, it has led to strict regulation of nitrate
concentrations in food and water. Current research is beginning
to show the benefits of some nitrate-rich foods, which is leading
to further investigation within this area (4). Researchers may also
argue that beetroot juice does not just contain nitrates; it also
contains substances like betaine and antioxidants, which are being
tested to determine if any beneficial effects on exercise exist in
addition to the nitrates. Therefore, it cannot be concretely stated
that it is the nitrates alone in the beetroot juice that attribute to all
of these benefits (2). However, benefits were seen within the cited
studies.
BOTTOM LINE
Consuming beetroot juice prior to high-intensity exercise may help
improve a workout by increasing the amount of time before lactic
acid builds up. Currently, there are multiple products that are sold
in health food stores that are concentrated to 8 mmol nitrate in 70
mL (or 2.3 oz) bottles, which may be consumed prior to exercise.

REFERENCES
1. Bailey, SJ, Winyard, P, Vanhatalo, A, Blackwell, JR,
Wilkerson, DP, Tarr, J, Benjamin, N, and Jones, AM. Dietary nitrate
supplementation reduces the O2 cost of low-intensity exercise and
enhances tolerance to high-intensity exercise in humans. Journal
of Applied Physiology 107: 1144-1155, 2009.
2. Breese, BC, McNarry, MA, Marwood, S, Blackwell, JR, Bailey,
SJ, and Jones, AM. Beetroot juice supplementation speeds O2
uptake kinetics and improves exercise tolerance during severeintensity exercise initiated from an elevated metabolic rate.
American Journal of Physiology Regulatory Integrative and
Comparative Physiology 305: 1441-1450, 2013.
3. Bryan, NS and Hord, NG. Dietary nitrates and nitrites. In:
Bryan, N (Ed.), Food Nutrition and the Nitric Oxide Pathway.
Lancaster, PA: Destech Pub Inc; 59-77, 2010.
4. Cermak, NM, Gibala, MJ, and van Loon, LJ. Nitrate
supplementations improvement of 10-km time-trial performance
in trained cyclists. International Journal of Sport Nutrition and
Exercise Metabolism 22: 64-71, 2012.
5. Cermak, NM, Res, P, Stinkens, R, Lundberg, JO, Gibala, MJ, van
Loon, LJ. No improvement in endurance performance following
a single dose of beetroot juice. International Journal of Sport
Nutrition and Exercise Metabolism 22: 470-478, 2012.
6. Thompson, KG, Turner, L, Prichard, J, Dodd, F, Kennedy, DO,
Haskell, C, Blackwell, JR, and Jones, AM. Influence of dietary
nitrate supplementation on physiological and cognitive response
to incremental cycle exercise. Respiratory, Physiology, and
Neurobiology 13: 412-416, 2013.
7. Wylie, LJ, Kelly, J, Bailey, SJ, Blackwell, JR, Skiba, PF, Winyard,
PG, Jeukendrup, AE, Vanhatalo, A, and Jones, AM. Beetroot juice
and exercise: Pharmacodynamics and dose-response relationships.
Journal of Applied Physiology 3: 325-336, 2013.

ABOUT THE AUTHOR

Debra Wein is a recognized expert on health and wellness and
designed award-winning programs for both individuals and
corporations around the United States. She is the President and
Founder of Wellness Workdays, Inc., (www.wellnessworkdays.com)
a leading provider of worksite wellness programs. In addition, she
is the President and Founder of the partner company, Sensible
Nutrition, Inc. (www.sensiblenutrition.com), a consulting firm of
registered dietitians and personal trainers, established in 1994, that
provides nutrition and wellness services to individuals. She has
nearly 20 years of experience working in the health and wellness
industry. Her sport nutrition handouts and free weekly email
newsletters are available online at www.sensiblenutrition.com.
Kelly Murphy is a Registered and Licensed Dietitian working
for the Dallas, TX office of Sensible Nutrition Inc., a nutrition
consulting firm that provides one-on-one nutrition counseling. She
has extensive experience with nutrition and wellness as well as
athletics. Murphy obtained her undergraduate degree from Cornell
University, where she was a four-year varsity athlete. She enjoys
combining her passions for both athletics and nutrition to help
individuals lead healthier lives.

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19

BEETROOT JUICE SUPPLEMENTATION

AND EXERCISE
TABLE 1. SELECTED FOOD SOURCES OF NITRATES (3)
NITRATE CONTENT

CONTENT (PER KG OF FRESH VEGETABLE)

Very high

2,500 mg/40 mmol

High

1,000 - 2,500 mg/18 40 mmol

Moderate

500 - 1,000 mg/9 18 mmol

Low

200 - 500 mg/3 9 mmol

Very low

< 200 mg/< 3 mmol

20

COMMON VEGETABLES
Beetroot and beetroot juice, celery, lettuce, and spinach
Chinese cabbage, celeriac, endive, leek, parsley, and
kohlrabi
Cabbage, dill, turnip, and carrot juice
Broccoli, carrot, cauliflower, cucumber, pumpkin, and
vegetable juice
Asparagus, artichoke, broad beans, green beans, peas,
capsicum, tomato, watermelon, potato, sweet potato,
garlic, onion, eggplant, and mushroom

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