PT Study Material (Manual)

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PT STUDY MATERIAL (MANUAL)

PERSONAL TRAINING (PT) INDEX

  • IMPORTANT DEFINITIONS (Medical & Fitness) – 1 – 149
  • HUMAN BODY (ANATOMY & PHYSIOLOGY) – 150 – 295
  • FITNESS SCIENCE- PART A 296- 448
  • FITNESS SCIENCE- PART B 449 – 636
  • EXERCISE PROGRAMMING – 637 – 643
  • SPECIAL POPULATION – 644- 649
  • FITNESS TESTING – 650 – 668
  • NUTRITION- 669- 732

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VOLUME 01 – Page 1 to 149

 

IMPORTANT DEFINITIONS (Medical & Fitness) – 1 – 149

  • Fitness – 2- 23
  • Sport – 24 -26
  • Exercise – 27 – 43
  • Health – 44- 51
  • Anatomy – 52 – 59
  • Physiology – 60 – 66
  • Aerobic – 67 – 71
  • Anaerobic -72 – 78
  • Repetitions – Sets  – 79 – 83
  • Strength – 84 – 87
  • Endurance –  88- 98
  • Flexibility – 99 – 104
  • Stretching –  105 – 106
  • Intensity – 107 – 109
  • Contraction – 110 – 121
  • Relaxation – 122 – 125
  • Anabolism ,Catabolism ,Metabolism –  126 – 140
  • BMI – 141 – 144
  • BMR – 145 – 149

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VOLUME 02 – Page 150 to 295

 

HUMAN BODY (ANATOMY & PHYSIOLOGY) – 150 – 295

  • Definition:-Anatomy. Physiology.- 151 -157
  • Body – hard & soft part.-158 – 160
  • Body parts- 161 – 167
    • (Trunk/torso)
    • upper body –lower body
  • Internal Organs- 168 – 182
  • Body systems- 183 – 253
  • Larger to small muscle groups.- 254 – 292
  • Bones (Skeletal system)- 293 – 295

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VOLUME 03 – Page 296 to 448

FITNESS SCIENCE- PART A 296- 448

  • Body Types – 297 – 302
  • Body composition -303 – 308
  • Fitness Components – 309 – 321
  • Pre & post workout preparation – 322 – 346
  • Exercise Types- static & dynamic exercises. – 347 – 380
  • Aerobic Exercise – Jogging, Running, sprinting, Circuit Training. – 381 – 393
  • Stretching Types – 394 – 424
  • Practical – warm up, stretching exercises, cool down.- 425 – 448

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VOLUME 04 – Page 449 to 636

FITNESS SCIENCE- PART B 449 – 636

  • Strength Training – 449 – 624
    • lower back – 452 – 468
    • abdominals – 469 – 483
    • back – 484 – 493
    • biceps – 494 – 508
    • chest – 509 – 543
    • triceps – 544 – 559
    • thighs – 560 – 574
    • calves – 575 – 587
    • shoulder – 588 – 617
    • facial exercise – 618 – 624
  • Blood pooling – 625 – 636

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VOLUME 05 – Page 637 to 732

 

EXERCISE PROGRAMMING, SPECIAL POPULATION, FITNESS TESTING & NUTRITION – 637 to 732

 

EXERCISE PROGRAMMING – 637 – 643

 

SPECIAL POPULATION – 644- 649

Injury & disease – 645-649

 

FITNESS TESTING – 650 – 668

BMR- 651-653

BMI – 654-656

VO2 Max-657-666

Blood Pressure 667-668.

NUTRITION- 669- 732

Six class of nutrients- 670-672

Sources- 673-699

Types- 700-704

Functions- 705-732.

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EXERCISE PRACTICAL TRAINING

EXERCISE PRACTICAL TRAINING VOLUME 06 – Page 733 to 835

 

BICEPS EXERCISES (733-746)

  • Hammer curl- 734
  • Dumbbell curl- 735
  • Barbell curl- 736
  • Bicep curl with Swiss ball – 737
  • Concentration curl- 738-739
  • Preacher curl- 740
  • Preacher dumbbell curl- 741
  • Preacher hammer curl- 742
  • Preacher pulley curl- 743-744
  • Pulley curl- 745-746

 

TRICEPS EXERCISES (747-758)

  • One hand tricep extension – 749
  • Close grip tricep extension- 750-751
  • Tricep pulley extension- 752-754
  • Lying tricep extension- 755-756
  • Tricep dips- 757-758

 

SHOULDER EXERCISES – DELTOID (759-766)

  • Front raises- 760
  • Overhead press- dumbbells- 761
  • Lateral raises- 762-763
  • Rear deltoid- 764 -765
  • Upright row-766

 

UPPER BACK EXERCISES – LATISSIMUS DORSI (767-776)

  • Bent over barbell row – 768
  • Lat pulldown- 769-770
  • Shrugs- 771-772
  • One arm row dumbbell- 773-774
  • Seated row- 775-776

 

CHEST EXERCISES – PECTORALIS (777-788)

  • Push-ups- 779
  • Barbell bench press- 780
  • Dumbbell pullover- 781
  • Flat bench fly- 782
  • Incline bench press- 783
  • Decline bench press- 784
  • Flat bench press dumbbell- 785
  • Flat bench press Barbell- 786
  • Pec fly machine- 787-788

 

ABDOMINALS EXERCISES (789-800)

  • Side plank- 790
  • Crunches- 791-792
  • Leg raises- 793-794
  • Flutter exercise- 795
  • V position exercise- 796
  • Side crunch with weight – 797
  • Plank- 798
  • Alternate knee touch- 799
  • Donkey kicks- 800

 

LOWER BACK EXERCISES – ERECTOR SPINAE (801-809)

  • Back extension/hyperextension with ball- 802
  • Back extension/hyperextension with machine-803-805
  • Back extension/hyperextension with weight- 806
  • Good morning- 807-809

 

LOWER BODY EXERCISES – THIGHS, CALVES & GLUTES (810-835)

  • Lunges exercise- 811
  • Deadfit – 812-813
  • Leg curl- 814-815
  • Leg extension- 816-818
  • Leg press- 819-820
  • Squat- 821
  • Wild squats- 822-823
  • Wall sit- 824-827
  • Abductor- 828-829
  • Adductor- 830-831
  • Standing calf raises- 832-833
  • Seated calf raises- 834
  • Step up- 835