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Personal Training can be valuable to everyone. Whether
you are new to fitness, a regular exerciser or a competitive
athlete, our personal trainers are qualified to assist
you in achieving your goals. Our Personal Trainers
can assess your current fitness level and then design
a customized fitness program based on your fitness
level and your goals. Personal Trainers also coach
you through your work outs, keep you motivated and
focused on your goals, and teach you new training
techniques.
A great way to choose a Personal Trainer is to introduce yourself to a Trainer or schedule a complimentary consultation. You can obtain more information
about each of the Valley Personal Trainers from the
Staff Bios section of this site. When looking for
a trainer, consider the following:
A Personal
Trainer that has experience in achieving the goals
you desire (e.g., weight loss/gain, sports conditioning,
etc.).
Whether the trainer can train you at the time
most convenient for you.
Whether you prefer a male or female trainer.
Schedule a consultation with a Personal Trainer
to determine what they can do for you. A consultation
will help you determine whether they are the right
“coach” for you.
Athletic shoes in good condition are recommended
to provide you with the best support as well as shock
absorption. Non-marking soles are recommended.
Comfortable clothing appropriate for working out
(i.e., shorts and short sleeve shirt) is recommended.
No metal rings or buckles are allowed on some of the
equipment.
For your protection, it is recommended that Jewelry
(i.e., necklaces, rings, etc) not be worn during the
workout sessions.
Arrive approximately 10-15 minutes before your training
session to allow yourself enough time to change clothes,
warm-up (if needed), get water and a sweat towel.
If you are going to be late, please contact the
Reservation desk ASAP at 360-352-3400, to
notify the trainer. Your trainer will train with you
for the time remaining in your scheduled session.
For your first session, you will need to go to the
Reservation Desk reception area which is located at the front desk.
You may discuss a different meeting area with your
trainer for subsequent sessions.
The purpose
of a fitness assessment is to gather information related
to your current level of physical fitness. This information
may be used to establish an exercise program specific
to your needs, evaluate progress in your current exercise
program, establish goals and provide motivation and
identify possible health injury risks. This fitness
assessment is not a diagnostic tool. It is not meant
to determine the presence or absence of disease. The
assessment outlined here is a very basic assessment
a more extensive assessment can be done by a qualified
fitness professional. For those with a family history
of heart disease, pulmonary or metabolic disorders,
or those with existing disease, it would be wise to
consult with a physician. We will cover the following
four components in the fitness assessment:
1) Cardio-respiratory efficiency (at rest and during
exercise)
2) Muscular strength and endurance (ability to exert
a sub-maximal force repeatedly over time)
3) Muscle and joint flexibility (range of motion for
a given joint)
4) Body composition (comparison of fat to fat-free
body mass)
The results of each assessment can
be used in two ways. The first, comparing the results
to established norms (data collected on general population
who have taken same test). The second is to establish
your own personal baseline and use as a tool for measuring
% improvement in each area. The later is a great method
for measuring fitness goals.Description of
each component:
1. - we will use the 3-minute step test
to determine your heart recovery rate. You will be
asked to step up and down on a 12-inch high sturdy
bench at 96 beats per minute (bpm) cadence. The instructor
will be measuring the time with a stopwatch and informing
you how much time is remaining. Once the test is complete,
you will need to immediately sit down. Your heart
rate will be measured for 1 FULL MINUTE. Your heart
rate will be recorded.
2.
will be measured in 2 ways; bent-knee curl ups and
push-ups (modified for Women). The purpose of the
push-up test is to evaluate muscular strength of the
upper body; including the chest, biceps, triceps and
shoulders. Women use the modified push-up position.
The total number of complete push-ups will be recorded.
The purpose of the bent-knee curl-ups is to evaluate
abdominal strength and endurance. The total number
of complete curl-ups (max 75) performed at a 40 bpm
without stopping will be recorded. In both tests,
if the “cadence” or pace is broken , the
test will be terminated.
3. is
defined as the range of motion of a given joint. It
is often associated with muscular flexibility, the
extent to which range of motion is limited by muscles
and tendons surrounding the joint. Inflexibility creates
risk for joint muscle injury. It is therefore, a critical
health and fitness component. The sit and reach test
will be used to test trunk flexion. The test will
be administered with a yardstick and tape. You should
warm-up and perform gentle stretching of the hamstring
and lower back muscles prior to the test. The test
should be done slowly and cautiously. The recorded
score is the farthest point reached after three trials.
4. -
is a method of determining your body composition.
The test is based on the theory that 50% of total
body fat lies under the skin, and involves measuring
the thickness of the skin-folds at standardized sites.
These measurements are summed and compared to a table
with % based on sex and age. The percentage of error
associated with this method is 3.5 percent and relies
greatly on the tester skill to accurately identify
and measure the site. You may also use circumference
measurements for assessing your size (not necessarily
body composition) for the major areas on the body.
This can be done at home with the aide of another
person. Always use non-elastic tape and measure in
the thickest area being measured. We prefer using
this method when skin-fold testing is not available.
It gives you a better picture of what changes are
taking place rather than relying on the scale alone.
References:
1. Cotton, Richard A.(Ed); (1996), Personal Trainer
Handbook, San Diego: American Council on Exercise
2. Brooks, Douglas M.A. ; (1997) Program Design for
Personal Trainers Bridging Theory into Application |
