The Level 1 NFLA Trainer performance standards build on the NFLA Exercise Theory Prerequisite Knowledge Base and NFLA Resistance Training Performance Standards.
Health Related Benefits and Holistic Approach to Physical Activity
Performance Standard
The Fitness Trainer will describe the benefits of physical activity and its relationship to health and wellness. The Fitness Trainer will describe and integrate the holistic approach to physical activity and lifestyle, identify the elements of the Active Living concept, and discuss the implications for exercise and fitness program design, implementation and modification.
Competencies
a) Apply current recommendations regarding physical activity for disease prevention and management.
b) Describe and demonstrate various approaches a Trainer could take that value individual choice and diversity.
Anatomy
Performance Standard
The Fitness Trainer will demonstrate a basic knowledge of human anatomy.
Competencies
a) Relate major muscles and their prime movements at major joints in the body to movement when instructing clients
b) Relate the location and function of the major bones and major joints to movement when instructing the client
Movement Mechanics
Performance Standard
The Fitness Trainer will demonstrate basic knowledge of the biomechanics involved in human movement.
Competencies
a) For a given exercise, identify the stabilizing muscle/muscle groups, and describe their impact on continued exercise execution.
b) Identify and utilize the concepts of proper body alignment and their impact on exercise prescription and outcomes, including risk of injury.
c) Define and describe common movement mechanic issues, and appropriate exercise prescription to mitigate risks as associated with each.
d) Demonstrates the use of correct mechanics to control speed of movement
Exercise Physiology
Performance Standard
The Fitness Trainer will demonstrate through verbal and/or written communication knowledge and application of exercise physiology underlying human movement.
Competencies
a) Describe the oxygen transport system and how a trained individual differs from an untrained individual.
b) Describe and demonstrate the primary aerobic and anaerobic energy processes within the human body during rest and during activity/exercise. (ie: ATP, glycolytic, oxidative)
c) List techniques to control and monitor exertion – both by the Trainer and by the client - to prevent doing too much exercise too soon or too vigorously.
d) Describe the physiological changes that occur with resistance training, including neuromuscular recruitment, muscular hypertrophy, body composition, metabolism, muscular strength, bone mineral density, energy systems, muscular endurance, blood lipids, and glucose and insulin levels
Principles of Exercise Prescription
Performance Standard
The Fitness Leader will demonstrate a practical and theoretical knowledge of exercise conditioning principles.
Competencies
a) Explain the purpose and value of warm-up and cool-down activities to clients
b) Identify appropriate warm-up and cool-down activities according to the type and intensity of physical exercise, environment and client needs and condition
c) Describe and demonstrate functional exercises that are intended to assist in the performance of daily activities and general fitness.
d) For a given exercise, analyze its intended and actual purpose, potential risks to joint structures, and describe and demonstrate modifications or alternative exercises.
e) Identify and describe common injuries including their mechanisms, signs, symptoms and risk reduction options.
f) Understand how to use a variety of:
• settings (e.g., weight room, pool, aerobics class, gym, yoga class, park…),
• equipment (e.g., balls, therabands, dumbbells, machine weights, outdoor equipment, body bars, etc.), benefits & disadvantages of each type, common training myths & misconceptions
• environments (e.g., recreational class, competitive club, masters vs. youth team, sport vs. leisure environment) to develop competency and proficiency in the various components to achieve goals.
g) Explain the PRICE principle (i.e. prevent, rest, immobilize, cold and elevate).
Client Assessment & Counseling
Performance Standard
The Fitness Trainer will administer all applicable requirements as contained within the Client Consultation Profile. The Fitness Trainer will exemplify and demonstrate safety in all aspects of planning and delivering of fitness/exercise/activity programs as well as demonstrate methods for preventing and managing injuries. The Fitness Trainer will understand principles of adult learning, communication skills, and leadership models using these to integrate the client into the planning process. (apparently healthy adults)
Competencies
a) Describe the responsibilities and legal liabilities of the Trainer as associated with a participant’s personal injury background, and physical activity/exercise screening (ie. pre- screening methods such as the PAR-Q+, eParMedX, eParMedXforPregnancy, lifestyle questionnaires).
b) Familiarity with medical conditions, health conditions, and medications that affect exercise.
c) Describe a Trainer’s professional limitations regarding the physical activity participation of adults who are not apparently healthy.
d) Describe precautionary measures for beginning exercise participants that are designed to prevent injury and increase safety for all components of fitness, exercise and activity.
e) Demonstrate the ability to goal set and design exercise programs based on evaluative results and client discussion, including likes and dislikes.
f) Describe and utilize the Stages of Change, counseling styles, SMART goal setting, motivation techniques, adherence and barrier reduction techniques, and client-centered assessments.
g) Demonstrate how to use effective communication and counselling skills when working with a variety of participants.
h) Identify intrinsic and extrinsic factors that may motivate adults to participate in physical activity.
i) Describe the limitations of Trainers and client information with respect to: Freedom of Information & Privacy (FOIP) legislation, confidentiality, document storage and information sharing.
j) Recognize social and cultural barriers to exercise and personal training sessions.
k) Plan and agree to a timetable of sessions and review dates with clients
Fitness Assessment
Performance Standard
The Personal Trainer will demonstrate an understanding of health assessments and the ability to explain test results.
Competencies
a) Demonstrate capacity to administer the following protocols: resting heart rate via wrist
palpation, blood pressure, height, weight, waist circumference (NIH protocol), BMI calculations, Target Heart Rate.
b) Knowledge and understanding of test design including purposes of testing, characteristics of effective tests, test order, test practice, rest periods.
c) Describe and demonstrate utilization of non-exercise VO2Max estimations to determine client’s physical aptitude prior to exercise prescription
d) Familiarity with various assessment protocols & certifications (power: long jump, med ball throw, 20M sprint), (strength: bench press 1RM + safe spotting techniques),
e) Demonstrate an understanding of norms and percentiles.
f) Describe test results to enhance motivation.
g) Demonstrate the ability to use test results to guide program design.
Delivery of Personal Training Sessions
Performance Standard
The Fitness Trainer will prepare the client, environment and equipment for personal training sessions. The Trainer will manage programs, perform ongoing reviews and demonstrate the ability to adapt planned exercises. The Fitness Trainer will successfully bring exercise sessions to an end.
Competencies
a) Obtain permission for use of public spaces if required
b) Identify, obtain and prepare the resources and equipment needed for planned exercises, improvising safely where necessary
c) Demonstrates the ability to establish a rapport with clients and help clients feel at ease in the exercise environment
d) Assess clients’ state of readiness and motivation to take part in the planned exercises
e) Establish mutual trust, openness and a willingness in clients to take responsibility for their own fitness and behavior change
e) Negotiate and agree with clients any changes to the planned exercises that meet their goals and preferences and enable them to maintain progress
g) Demonstrate empathy and patience when working with clients embarking on behavior change
f) Determine client’s prior knowledge and skill in the exercise
g) Progress or regress exercises according to clients’ performance
h) Ensure clients can carry out the exercises safely on their own
i) Keep appropriate records of personal training sessions in relation to the overall program (e.g., adherence, attendance, client feedback)
j) Document support tasks (e.g., calls, next assessment date, planned contact times) in a diary or calendar
j) Allow sufficient time for the closing phase of the session
k) Explain to clients how their progress links to their goals and the overall program
l) Leave the environment in a condition suitable for future use
m) Agree how to maintain contact with clients between sessions
n) Use a clear format when writing exercise plans and programs
Risk Management
Performance Standard
The Fitness Trainer will demonstrate knowledge of risk management, insurance, and liability issues as they relate to Personal Training.
Competencies
a) Knowledge of the law’s criteria regarding negligence, duty, performance standards, liability and competency.
b) Demonstrate knowledge of types of liability (professional and business) and insurance (loss of business income, buy – sell, death of a partner/shareholder).
c) Describe the responsibilities and legal liabilities of the Trainer as they pertain to the business of personal training (Scope of Practice, professional liability insurance coverage).
d) Familiarity with Consumer protection law.
e) Knowledge of current legal issues in the fitness industry.
f) Describe and demonstrate adequate safety procedures and their recommended schedules to provide a safe training environment at all times. (i.e.: equipment maintenance, equipment cleaning, environmental factors, hygiene).
g) Know the set of emergency procedures for the primary locations of testing and training (ie: facility, employer) including first aid, support procedures, referral procedures and follow-up.
Professional Aspects of Personal Training
Performance Standard
The Fitness Trainer will define professionalism including: ethics, continuing education, resource networking, evidence-based practices and consumer viewpoint.
Competencies:
a) Understand the value of ethical and professional behaviour towards the client, fellow professionals, and the community.
b) Demonstrate an understanding of client confidentiality.
c) Knowledge of referrals, networking and resources (books, other professionals, websites, magazines, clubs, organizations, associations).
d) Demonstrate an understanding of the importance of registration and continuing education.
e) Knowledge of the importance of familiarity with the latest research and exercise techniques (e.g., specialized training for special populations).
f) Uses evidence-based training guidelines (where possible Canadian data)
Performance Standard
The Fitness Trainer demonstrates professional conduct within the exercise setting.
Competencies
a) Adheres to the scope of practice
b) Acts in accordance to the code of conduct
c) Acts as an informed resource to colleagues and clients
d) Maintains accreditation
Business Aspects
Performance Standard
The Personal Trainer will demonstrate an awareness of entrepreneurial aspects, career options, marketing, resources, administration and financial matters relating to the business of Personal Training.
Competencies
a) Knowledge of various career paths.
b) Knowledge of exercise and business equipment required for the business of personal training.
c) List and describe the various Personal Training business practices.
d) Demonstrate an awareness of various Personal Training business resources.
e) List and describe the components of the organizational structure (sole proprietor, contractor, employee, incorporation) and financial components of a Personal Training business (record keeping, bookkeeping, setting fees).
f) List and describe the financial components of a One-on-One Training business.
Performance Standard
The Personal Trainer will demonstrate understanding of ethical marketing strategies, client recruitment and referral practices, promotions, public relations, and networking as they relate to developing and building a personal training business.
Competencies
a) Understand basic marketing strategies and terms (target market, population base, demographics, sales, marketing emphasis/focus, pricing strategy, market share, positioning/place, branding, competition, SWOT, appropriate uses (e.g., radio, medical journals, and business magazines), bang for your buck (cost of flyers, business cards, seminars, free sessions), deliver what you sell (sales vs. operations).
b) Knowledge of networking and networking strategies.
c) Knowledge of the distinction between marketing plan vs. business plan.
d) Basic knowledge for setting up a marketing budget.
e) Awareness of ethical vs. unethical marketing practices (e.g., bait and switch).
f) Knowledge of resources available for researching your target group’s demographics, developing marketing plans, consultants and your competition.
Basic Nutrition
Performance Standard
The Fitness Trainer will be able to explain Canada's Food Guide to Healthy Eating, basic concepts and principles as related to the caloric values of food.
Competencies
a) Using Canada's Food Guide to Healthy Eating, identify the food groups, describe the main principles of the guide, and state the recommended servings per day for adults from each food group.
b) Identify the recommended number of daily servings for each food group for healthy living.
c) Describe and demonstrate the caloric content of the three primary nutrients. (ie: protein, carbohydrates, fat)
d) Describe and demonstrate caloric expenditures for weight loss and gain, at rest and during activity/exercise.
e) Explain the concept of energy balance as it relates to healthy body composition.
f) Explain how changes in body composition influence basal metabolic rate and subsequent energy balance.
g) Describe and demonstrate an understanding and application of Body Mass Index (BMI), and discuss this measurement’s limitations.
h) Describe and demonstrate an understanding and application of Waist Circumference as per the National Institutes of Health (NIH) protocol, and its limitations.
i) Describe a leader’s professional limitations when discussing nutritional information with participants.