TPW written exam 1

intro - history, background, methodology

date and first location of TPW

may 1st, 1999 and La Jolla, CA

founder of TPW

Matt Hedman

primary principles of TPW

efficient, effective, safe exercise

TPW mission

to revolutionize fitness

TPW vision

to become the trusted name in fitness with over 40,000 active members

TPW core values

world class customer service

teamwork

evidence based

kaizen

candor

world class customer service

exceptionally satisfy members

teamwork

foster friendly work atmosphere

willingly help and support each other in work and continued learning

evidence based

base conclusions, decisions, and recommendations on facts/evidence

kaizen

constantly improving company and everything it touches: how serve members, company systems, team members, skills, methods

candor

speak the truth

what we don’t do for core values

5 key roles for a personal trainer

instruct outstanding workouts

retain members

generate referrals

restart inactive members

educate members

instruct outstanding workouts

high energy, expert exercise instruction

strive to motivate to give max effort on every exercise

get to know members and develop strong personal rapport

retain members

create heart-tingling goals

regular check in evals

create strong connections

generate referrals

attract/keep raving fans that create more fans

generate member referrals

positively impact lives

help members achieve goals

provide excellent customer service that exceeds expectations

generate at least 1 referral/month

restart inactive members

finger on pulse of every member, past or present

action steps in Athena for every member

keep relationships alive w/inactives

build value for why return

educate members

build value behind what we do through workouts and relevant info

build workout routine thru TPW method

explain why method will make progress to goals; how achieve heart tingling goal

share info from webinars, internal training, own relevant studies

High-Intensity Training (HIT) principles

intense (muscle failure)

brief (intense training can’t continue for long)

infrequent (more recovery time)

inventor of Nautilus machines

Arthur Jones (also created HIT)

Ken Hutchins

developed slow motion strength training (SMST)

started SuperSlow, where Matt Hedman worked originally

Dr. Vincent (Ben) Bocchicchio

HIT enthusiast, exercise physiologist

suggested using HIT with slower tempo - 10 secs up, 10 secs down = 20 sec rep

how much of the adult population exercises regularly

5% of people strength train regularly

half of people starting program will quit in 6 months

only 30.2% of adults strength train twice a week

20.6% of adults in US meet government rec for weekly exercise

21.7% adults 65 years and older strength train twice a week 

what are the main reasons people mostly fail to participate in exercise

lack of time

lack of convenience - resources not easy to get to

lack of support

lack of confidence in themselves (no motivation, discipline)

what type of exercise offers basically all health and fitness benefits that any type of exercise can provide

strength training

what type of exercise is essential

strength training

comprehensive list of research proven benefits of strength training

• Reduces overall body fat

• Reduces visceral fat (fat around the organs)

• Improves cholesterol levels

• Lowers the risk for developing chronic diseases, such as heart disease, diabetes, dementia, and some types of cancer

• Controls blood sugar levels

• Improves insulin sensitivity

• Reduces the side effects of cancer treatments

• Suppresses cancer cell growth

• Reduces chronic inflammation

• Lowers anxiety levels

• Decreases symptoms of depression

• Increases longevity

• Improves vertical jump and sprint speed

• Enhances distance running efficiency

• Adds confidence

• Improves artery health and function

• Can lead to lower amounts of medicine taken for chronic ailments

• Increases flexibility/range of motion

• Relieves muscle tension/discomfort

• Increases strength and muscle size

• Improves sleep quality

• Reduces or eliminates chronic joint pain (e.g. arthritis, lower back pain, injured joints)

• Lowers systolic and diastolic blood pressure

• Maintains joint integrity with age

• Increases bone mineral density

• Enhances tendon strength and thickness

• Lowers the risk of injury for athletes

• Reduces concussion risk for athletes

• Improves overall functional abilities

• Helps maintain independence for older adults

• Increases metabolic rate

• Increases rate of digestion

• Improves cognition, including memory and focus

• Reduces hot flashes for women in menopause

TPW 5 training principles

1. move slowly and consistently

2. full body workouts

3. muscle failure on every exercise (within 60-90 seconds)

4. 1 set per exercise

5. less than 1 minute between exercises

1. move slowly consistently

• maximizes safety

  • slow and constant speed

  • like cruise control in car

• lift in 10 secs (positive phase) , lower in 10 secs (negative)

  • range of 8-12 secs

• science

  • f=ma → low speed = low acceleration = low force = minimal risk of injury

  • (use high mass for challenging resistance)

2. full body workouts twice a week

• each workout trains all major muscle groups

• structure:

  • large first

    • thighs, glutes, back, chest

  • smaller groups to finish

    • shoulders, arms, calves, abs

• can fatigue muscles with 1 set = time for all in 1 workout (20 mins)

• 2x week training

  • time to recover/respond to stimulus and adapt

  • workout = stimulus for change

  • 48-72 hours between workout to fully get benefits

• research for 2x a week

  • ideal frequency for muscle growth and increasing strength

  • higher frequencies don’t give more benefits

3. muscle failure on every exercise (within 60-90 seconds)

• intensity is critical component

  • muscle failure

  • challenging weight

• muscle failure

  • moment in lifting weight (positive) and can’t continue at all

  • inability to get at least half of positive phase of rep (this is when we stop timer - before lowering/negative)

• challenging weight

  • should not be able to lift for more than 90 secs

  • failure ideally 60-90 sec

  • not reach 60 = too heavy

  • past 90 + full ROM = too easy; increase weight next time

• research for muscle failure

  • helps monitor progress

    • use to see if getting stronger

  • achieve muscle growth

  • increase overall blood flow

  • increase artery function and health

• research for challenging weight loads

  • (time to failure measures how challenging weights are)

  • maximizes strength and bone density gains

  • light weight gives some benefits but not much for strengthening muscle/bone

4. 1 set per exercise

• “if you could do something in 1 minute, would you choose to in 10?”

• 1 set is enough

  • sufficiently fatigues and stimulates muscles to improve

• work as hard as possible during 1 set

• research for one set

  • increase muscle size, strength, metabolism

  • achieve fat loss

  • improve blood pressure, cholesterol levels

  • improve sleep’

  • manage blood sugar

5. less than one minute between exercises

• strength training improves cardiovascular system

  • train till failure helps

  • less rest time between sets improves CV sys more

  • research → <1 min stimulates additional benefits

    • time between end of exercise and 1st rep on next

• no intentional rest taken

  • (just moving to next machine and setting up)

• research

  • leads to better artery function and health

  • increases overall blood flow

  • enhances aerobic fitness (vo2max)

  • possibly provide better blood pressure control

supervised workout benefits

• key part of “secret recipe” of TPW

• set up exercise, select weight, describe proper form, coach form, provide motivation for muscle failure

• better results than alone at public gym

• critical for education and accountability

• research

  • more likely to overcome obstacles and stick with program

  • better attitude towards workout out

  • gain more strength and muscle

  • lose more weight

summary of intro

• TPW method successful:

  • great results

  • efficient = easy to stick with

• healthier, fitter, live longer, happier, improve physical function

• less than 1 hour a week

• 2 full body workouts/week and supervised by CPT

• 1 set each

• muscle failure + challenging load

  • (60-90 secs)

• <1 min rest