training a complete beginner

[Matthew]

I just got my mark back from my Can-Fit-Pro PTS (Personal Training Specialist) exam. I failed by 3% with a 77. I almost aced the multiple choice, but I bombed the case study. This is due entirely to my failure to just "suck it up" and write what they want to see, instead of what I would actually do. Lesson learned I guess.

Anyway, I'm finding it really hard to get past the guidelines offered by Can-Fit-Pro and ACSM. I have a sheet that compares four certs' recommendations in regards to training.

Keep in mind it was only a handout my teacher gave us, I don't know how accurate or how complete the information is.

They both seem to recommend a general warm-up, 3-10 minutes on a treadmill or some other cardio machine. Then they both recommend long, steady state cardio.
That's fine, I can deal with that. What I can't deal with is the resistance training guidelines.

The ACSM recommends prescribing 1 set of 8-12 reps of (minimum)8-10 exercises.
Can-Fit-Pro says 1-3 sets of 12-15 reps for a beginner, less reps and more sets for intermediate and even less/more for advanced. It's stated that a beginner should use only machines, bodyweight or stability ball exercises (no pulleys or freeweights).

I can deal with the bodyweight exercises thing, I actually like that. It's everything else I don't like.
You know right away that ACSM wants machine exercises, or at least a ton of isolation stuff. The Can-Fit-Pro actually comes out and says to use mostly machines.

You know they don't want any kind of squat/deadlift variation, because it's gotta be pretty much impossible for a beginner to learn proper form doing only one set three days a week.

My question is this: does anyone here follow these guidelines? If so, why? I mean, why do you believe that's the best thing to do? If you don't, what do you do with your (healthy) beginners? Why do you do it that way?

I'd talk to the trainers at my gym, but I've never seen them do anything other than machines with their clients (except for one time, a male trainer had is attractive female client doing SLDLs and a bunch of stuff lying down on the bench. wonder why.). So I won't get both sides there. That and they're all Derek Zoolander types.

Thanks guys

[Matthew]

This is a program my Exercise Prescription class came up with for a healthy adult (forget exact details, I think it was a 30year old female, never exercised before). My teacher completely approved, and even said it looks really good. Actually, he fixed a few things with the program the class came up with to make it look like the following.

warm-up: 5min treadmill

cardio: 20min treadmill, 50% VO2reserve

resistance training: 1 set, 8-12 reps
leg press
leg curl
seated calf raise
cable row (oops, went against guidelines)
machine chest press
db lateral raise (oops, did it again)
cable tri extension
biceps curl
crunches
back extension

cool-down:
static stretches
20sec holds
2 sets

[Lost Dog]

Always take a test to pass, not to be right. I'd like to tell you that it will change, but I'm 39 and in every job I've had, I've had to get certified in this and that. Sometimes the people who write the exam are idiots. Sometimes they aren't idiots, but don't have a real world idea about what they are teaching.

Once you pass, you can train (or in my case, teach) how you like, assuming your employer doesn't hold you to the standards of that cert.

[bipennate]

The ACSM is excellent in cardiopulmonary rehab and disease-populations, but their exercise recommendations for apparently healthy adults are at least 10 years behind the current thinking, which is a damned shame for an otherwise very well respected organization. 1 set for beginners isn't completely asinine in terms of results (countless studies show that), but from the standpoint of actually learning proper movements, you hit it right on the head. Personally, I usually use 2-3 sets of lighter weight for the first few sessions to ensure form and appropriate movement, trying to avoid unnecessary soreness along the way. Like LD said, just pass the test. Worry about the "real world" training after you're certified.

[John Izzo]

I agree. For a highly respected organization, ACSM fails to hit the majority of exercisers with "real world" goals. 80% of my staff undergo the HFI and come out feeling like they should intern at a cardiac rehab facility, much less train healthy adults or athletes.

Like the rest have stated...learn the concepts, understand how to manipulate them and "why" you would manipulate in certain situations (hence, your case studies).

Just like yuor driving test...stop at the stop sign and count to 3 when the DMV tester is there. Once you pass, roll right thru those signs.

[Leigh P.]

Tests are just for paper, I always find the nutritional aspects to be a complete joke with most certs. The training principals can be sorted at best.

Take the test for tests sake and then tailor to each client as an individual, that is what really matters.

[Frank.S]

Oh my, its crap like this that makes me realize why the dropout rate for starting a fitness program is so high. The results from that program are going to be so limited.

Just write what they want then throw all that shit out the window, or save it for the soccer moms who are not willing to work out hard and are using the gym as an excuse to eat crap all day.

[K Manley]

I was canfit pro, I think the only people that took thier guidlelines seriously were the ones in the course I took that had never actually been in a weight room before (only 2 of the eight students but still mindblowing).

[bullandbear]

Everyone's right. In all standardized exams, there are procedures and steps that you should not deviate from. If anything, to pass, you need to choose the politically correct answer. Once you pass, only then can you call the shots. It's the same everywhere.

If your principles are at odds with the organization, you've gotta look to the long term and see if it's the process you enjoy or the result you want. Not to discredit ACSM, I know of a few trainers who are HFI certified and they are pretty professional when dealing with their clients yet I would never say they are knowledgeable on the strength training side of things.

Many programs are written like the one listed below but I've only heard one trainer justify it by saying that his boss got all these machines in and he'll make the boss look like a fool if I don't at least use them. The work place also demands one to be politically correct in order to have a good performance appraisal. It is also my understanding that many trainers adhere to these "established standard guidelines" even though they might not be optimal because of protection from liability. This is also one reason some trainers don't push their clients hard on certain compound exercises for fear of law suits.

[Matthew]

Thanks everyone for your responses. I definitely learned my lesson. I knew as I was writing my answers that I wouldn't pass. I just couldn't help myself.

K Manley, I know what you mean. In the practical portion of Exercise Prescription we go over proper form of basic exercises, bench press, shoulder press, lateral raise, leg press/extension/curl, barbell curls, etc etc. (what a list right?) Some of the people in that class are seeing these things for the first time. Some of these kids are athletes for the school too! Never lifted a weight in their life.
Of course they're the ones who take everything we're taught like it's straight from the bible.




So the general consensus then is that free weights and multiple sets are perfectly ok for healthy individuals, even if they have never lifted a weight in their life?

[Victoria]

Originally Posted by mAtThEw

So the general consensus then is that free weights and multiple sets are perfectly ok for healthy individuals, even if they have never lifted a weight in their life?

I'd say I fit into that category (for the most part, anyway). I've always been relatively active and fit, but decided to join a gym years ago to officially "work out". The trainer set me up on the exact type of "beginner" program you are describing--all machines, fewer sets, more reps, lighter weights, cardio galore...the whole shabang. And, I can whole-heartedly say that I have gotten much more out of just 2 months of NROL (BI & FLI) than I ever got out of an entire year's worth of that crap!

Do what you have to do to pass that test...then proceed in the real world with what you know in your heart really works!!! Good luck!

[Matthew]

Thanks Victoria