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PERSONAL TRAINING QUARTERLY VOLUME 6 ISSUE 4 PTQ Dec | 2019 ABOUT THIS PUBLICATION PERSONAL TRAINING QUARTERLY Personal Training Quarterly (PTQ) publishes basic educational information for Associate and Professional Members of the NSCA specifically focusing on personal trainers and training enthusiasts. As VOLUME 6 a quarterly publication, this journal’s mission is to publish peer-reviewed ISSUE 4 articles that provide basic, practical information that is research-based Dec | 2019 and applicable to personal trainers. PTQEDITORIAL OFFICE EDITORIAL REVIEW PANEL Copyright 2019 by the National EDITOR: Scott Cheatham, PHD, DPT, PT, OCS, Strength and Conditioning Nick Tumminello, NSCA-CPT ATC, CSCS Association. All Rights Reserved. Mike Rickett, MS, CSCS ASSISTANT EDITOR: Disclaimer: The statements and Britt Chandler, MS, CSCS,*D, Andy Khamoui, PHD, CSCS comments in PTQ are those of the NSCA-CPT,*D individual authors and contributors Josh West, MA, CSCS and not of the National Strength PUBLICATIONS DIRECTOR: Scott Austin, MS, CSCS and Conditioning Association. Keith Cinea, MA, CSCS,*D, NSCA-CPT,*D The appearance of advertising in Nate Mosher, DPT, PT, CSCS, NSCA-CPT this journal does not constitute an Laura Kobar, MS endorsement for the quality or value MANAGING EDITOR: of the product or service advertised, Matthew Sandstead, NSCA-CPT,*D Leonardo Vando, MD or of the claims made for it by its Kelli Clark, DPT, MS manufacturer or provider. PUBLICATIONS COORDINATOR: Cody Urban Daniel Fosselman NSCA MISSION Ron Snarr, MED, CSCS As the worldwide authority on Tony Poggiali, CSCS strength and conditioning, we support and disseminate research- Chris Kennedy, CSCS based knowledge and its practical John Mullen, DPT, CSCS application, to improve athletic performance and fitness. Teresa Merrick, PHD, CSCS, NSCA-CPT Bojan Makivic, MS TALK TO US… Justin Kompf, CSCS, NSCA-CPT Share your questions and comments. We want to hear from you. Write to Marie Spano, MS, RD, CSSD, CSCS Personal Training Quarterly (PTQ) Alexis Batrakoulis, MS, CSCS, NSCA-CPT at NSCA Publications, 1885 Bob Johnson Drive, Colorado Springs, CO It is the goal of the NSCA to only publish information that is accurate and fair. Any material 80906, or send an email to errors of fact will be promptly corrected in a clear and timely manner. [email protected]. The NSCA maintains its scholarly journals archive as a permanent, historic record of the transactions of scholarship. Articles that have been published in a journal shall remain extant, CONTACT exact, and unaltered as far as is possible. However, very occasionally circumstances may arise Personal Training Quarterly (PTQ) 1885 Bob Johnson Drive Colorado where an article is published that must later be corrected, retracted, or even removed. Such Springs, CO 80906 actions must not be undertaken lightly and can only occur under exceptional circumstances. phone: 800-815-6826 To report errors requiring correction or clarification, email the editorial office at publications@ email: matthew.sandstead@ nsca.com or write to National Strength and Conditioning Association, Attn: Education and nsca.com Publications Director, 1885 Bob Johnson Dr., Colorado Springs CO 80906. Your letter should be Reproduction without permission clearly marked as a letter of complaint. Please (a) identify in writing the precise factual errors in is prohibited. the published article (every false, factual assertion allegedly contained therein), (b) explain with specificity what the true facts are, and (c) include your full name, mailing address, telephone ISSN 2376-0850 number, and email address PTQ 6.4 | NSCA.COM TABLE OF CONTENTS FARTLEK TRAINING WITH PERSONAL TRAINING CLIENTS 06 JACLYN FINNEY, NATHANIEL MATOS, CSCS, USAW, AND TIM PIPER, EDD, CSCS,*D HOW TO ESTABLISH TRUST WITH YOUR CLIENTELE 10 AND ACHIEVING LONG-TERM SUCCESS JENNA WERKING, MS, PTA, CSCS, CSPS, USAW MINDSET AND NUTRITION—HOW DIFFERENT EMOTIONAL STATES AFFECT 12 THE WAY PEOPLE INTERACT WITH AND MAKE FOOD CHOICES NICOLE VITOLA, NSCA-CPT, PTAG-BCE, PTAG-ESM, AND JONATHAN MIKE, PHD, CSCS,*D, NSCA-CPT,*D, USAW, NKT-2 THE RED LIGHT—GREEN LIGHT SYSTEM—A SIMPLE TOOL TO 16 ASSESS AND INDIVIDUALIZE GROUP TRAINING DETRIC SMITH, CSCS, NSCA-CPT THE INDEPENDENT PATH—CONSIDERATIONS FOR CAREER PERSONAL TRAINERS 18 MICHELLE BLAKELY, NSCA-CPT, USAW PTQ 6.4 | NSCA.COM PTQ 6.4 | NSCA.COM ENERGIZE.DISCOVER THE ADAPT. SCIENCE ACHIEVE. THAT HELPS BEYONDCONQUER RAW® GOALS PRECISION WITH ARTICLES EAA & SUPPLEMENTSELEVATED HELPS EX MAKECLUSIVEL THEY MOSTFROM GNC.OF DAYSCOM OFF WITH SUPPORT FOR RECOVERING MUSCLES, JOINTS, ENERGY & MENTAL FOCUS. CLICK TO LEARN MORE & REDEEM COUPON > ■ Knowledgeable and Friendly Staff ■ Cutting-Edge Education ■ Exceptional Service ■ Highest Quality Products 800-556-7464 ■ PERFORMBETTER.com 530-35975 Multi-85x11_PTQ.indd 1 1/10/19 10:41 AM FARTLEK TRAINING WITH PERSONAL TRAINING CLIENTS JACLYN FINNEY, NATHANIEL MATOS, CSCS, USAW, AND TIM PIPER, EDD, CSCS,*D artlek training is a style of training that can be used to in a way that would either use heart rate zones or percentage of increase levels of overall fitness in all age groups, from maximum velocity as the variable. The distance of each bout of Fbeginners to elite athletes. Fartlek training is generally running could be pre-planned or last until the desired heart rate is associated with running; however, it can be used for almost any achieved. The variability of Fartlek training allows for its versatility kind of training (4). Fartlek training involves variable pacing, to train different qualities to fit the needs of each athlete. In alternating between fast and slow bouts, and allowing for the Fartlek training, the individual completes a fast run, followed by training pace to be self-selected while progressing through the a slower run under race pace until breathing rates have returned workout. Traditional Fartlek style training is associated with back to normal (4). Fartlek style training varies between long, slow increasing VO2max during running increments, although this distance runs and pace/tempo training intensities, targeting to basic format can be used for cycling and swimming by simply train an individual’s VO2max from 70 – 90% (8). combining long, slow distance training, pace/tempo training, and interval training (8). There are differences in programming for FARTLEK TRAINING PROGRAMMING any individual based on fitness levels and goals. Fartlek training Fartlek training is commonly associated with endurance runners can be individualized for various goals, ranging from weight loss however, other athletes can benefit from a well-designed Fartlek to top end speed, as well as developing high levels of fitness (2). training session (2). This method is ideal for sports that consist of Any individual can find a Fartlek style of training that would best bouts of anaerobic sprinting mixed with aerobic recovery periods, enhance his or her fitness level. such as soccer, volleyball, basketball, and tennis. Endurance runners commonly use Fartlek training to prepare for uneven WHAT IS FARTLEK TRAINING? paces. However, this type of training is also effective for other The word Fartlek comes from Sweden and means “speed play” sports, such as football, basketball, and rugby. (2,4). The style of (2,4). The training method was introduced to the United Sates the Fartlek may vary based on training status. For novices, it could in the 1940s by former Swedish decathlete Gösta Holmér as a be jogging with walking compared to more advanced trainees who method of blending interval and continuous training to develop would do running with jogging. both aerobic and anaerobic capabilities for application to outdoor running (6). Fartlek training is best described as periods of fast The intensity and continuous exercise nature of Fartlek training running intermixed with periods of slower running (4). During the places stress on both the aerobic and anaerobic energy systems training session, the runner uses different paces depending on the (4). When properly applied, Fartlek training utilizes all three durations and intensity of each interval (7). An athlete running bioenergetics systems. While many Fartlek training programs a Fartlek should run at an intensity (pace) close to VO2max (8). utilized prescribed durations of work to rest, many practitioners This method of Fartlek would be most commonly associated with use a more subjective approach to training. Simply put, the mid- to long-distance endurance athletes in their preparatory individual is often allowed to train based on their perception of phase of training. Even though Fartlek training is commonly used how they “feel” during each part of the Fartlek session. In other by elite athletes, recreational runners can also benefit from adding words, if an athlete feels like they are not sufficiently ready for Fartleks into their training session. This style of training is efficient another intense repetition they are allowed to recover slightly for conditioning various sports due to the ability to alter work to longer before the next intense bout. The danger of using “feel” is rest ratio to yield a desired adaptation (2,5). that some less motivated athletes may not train at a high enough intensity to gain the desired adaptions. FARTLEK VERSUS HIGH-INTENSITY INTERVAL TRAINING If the goal of training is anaerobic adaptations, the training is Fartlek training and high-intensity interval training (HIIT) are performed at a high intensity for a short duration. Anaerobic both styles of interval training. Interval training involves repeated Fartlek training will improve the efficiency of an athlete’s fast short to long bouts of high-intensity movement interspersed with glycolytic energy system to produce adenosine triphosphate recovery periods which includes light rest or no rest. A common (ATP). This will increase the athlete’s ability to perform high- difference between Fartlek training and HIIT is that Fartlek uses intensity activity (2). A typical method for aerobic adaptations low-intensity running as recovery rather than passive rest that involves moderate intensity for a longer duration (i.e., long, slow can be seen in HIIT.

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