PERSONAL TRAINING QUARTERLY VOLUMEVOLUME 2 1 PTQ ISSUEISSUE 2 1 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 a quarterly publication, this journal’s mission VOLUME 2 is to publish peer-reviewed articles that provide basic, practical information that is ISSUE 2 research-based and applicable to personal trainers. PTQ Copyright 2014 by the National EDITORIAL OFFICE EDITORIAL REVIEW PANEL Strength and Conditioning EDITOR: Scott Cheatham, DPT, PT, OCS, ATC, CSCS Association. All Rights Reserved. Bret Contreras, MA, CSCS Mike Rickett, MS, CSCS Disclaimer: The statements ASSISTANT EDITOR: Andy Khamoui, MS, CSCS and comments in PTQ are Britt Chandler, MS, CSCS,*D, NSCA-CPT,*D those of the individual authors PUBLICATIONS DIRECTOR: Josh West, MA, CSCS and contributors and not of Keith Cinea, MA, CSCS,*D, NSCA-CPT,*D the National Strength and Scott Austin, MS, CSCS Conditioning Association. The MANAGING EDITOR: Nate Mosher, DPT, PT, CSCS, NSCA-CPT appearance of advertising in this Matthew Sandstead, NSCA-CPT,*D journal does not constitute an Laura Kobar, MS endorsement for the quality or PUBLICATIONS COORDINATOR: value of the product or service Cody Urban Leonardo Vando, MD advertised, or of the claims made for it by its manufacturer or Kelli Clark, DPT, MS provider. Daniel Fosselman NSCA MISSION As the worldwide authority on Liz Kampschroeder strength and conditioning, we Ron Snarr, MED, CSCS support and disseminate research- based knowledge and its practical Tony Poggiali, CSCS application, to improve athletic performance and fitness. Chris Kennedy, CSCS TALK TO US… John Mullen, DPT, CSCS Share your questions and comments. We want to hear Teresa Merrick, PHD, CSCS, NSCA-CPT from you. Write to Personal Ramsey Nijem, MS, CSCS Training Quarterly (PTQ) at NSCA Publications, 1885 Bob Johnson Bojan Makivic, MSc Drive, Colorado Springs, CO 80906, or send an email to Justin Kompf, CSCS, NSCA-CPT [email protected]. CONTACT Personal Training Quarterly (PTQ) 1885 Bob Johnson Drive Colorado Springs, CO 80906 phone: 800-815-6826 email: matthew.sandstead@ nsca.com Reproduction without permission is prohibited. ISSN 2376-0850 PTQ 2.2 | NSCA.COM TABLE OF CONTENTS RESISTANCE TRAINING—GENERAL VS. SPECIFIC 04 EXERCISES NICK TUMMINELLO MEAL FREQUENCY AND WEIGHT LOSS—IS THERE 08 SUCH A THING AS STOKING THE METABOLIC FIRE? DYLAN KLEIN CLINICAL APPLICATION OF ECCENTRIC TRAINING 12 JONATHAN MIKE, PHD, CSCS,*D, NSCA-CPT,*D, USAW THE IMPORTANCE OF SETTING UP SYSTEMS FOR A 16 SMALL FITNESS BUSINESS JOSH LEVE TAKING THE TRAINING OUTDOORS 18 CHAT WILLIAMS, MS, CSCS,*D, CSPS, NSCA-CPT,*D, FNSCA HELPING MOTIVATE CLIENTS—APPLICATIONS OF 26 THE SELF-DETERMINATION THEORY BROOK SKIDMORE, MS, CSCS IN THE BUSINESS OF BUILDING A CLIENTELE, THE 32 REFERRAL IS KING ROBERT LINKUL, MS, CSCS,*D, NSCA-CPT,*D INCORPORATING VARIETY WITH BULGARIAN BAGS 34 BRIAN JONES, PHD, CSCS, NSCA-CPT, AND JULIE BOGGESS TECHNOLOGY AND THE PERSONAL TRAINER— 44 INTERVIEWS FROM EXPERTS IN PERSONAL TRAINING CARMINE GRIECO, PHD, CSCS PTQPTQ 2.2 1.1 | |NSCA.COM NSCA.COM FEATURE ARTICLE RESISTANCE TRAINING—GENERAL VS. SPECIFIC EXERCISES NICK TUMMINELLO esearch on a kinetic and electromyographic comparison broader range of specific tasks can be considered to possess a of the standing single-arm cable press and bench press high functional capacity. Rshowed that performance is limited by the activation and neuromuscular coordination of torso muscles, not maximal muscle This article proposes that all resistance training exercises—not activation of the chest and shoulder muscles (4). In other words, just pushing movements—can be classified as either “specific” like the bench press, standing single-arm cable press performance or “general.” How to classify each exercise type and the unique also relies on the strength of shoulder and chest musculature; benefits they offer is expanded upon below. however, what presents the major limitation in force generation is WHAT ARE SPECIFIC EXERCISES? whole-body stability and equilibrium together with joint stability. Specific exercises have an obvious and direct transfer into The results of this study highlight the fact that although both improved performance and functional capacity because they are upper-body pushing exercises, the standing pushing action are based on the principle of specificity. According to Dr. is more of a whole-body exercise, whereas the bench press is Everett Harman in the NSCA’s Essentials of Strength Training and more of just an upper-body exercise. Therefore, the two pushing Conditioning (3rd Edition): actions involve very different force production and neuromuscular coordination patterns. This has potentially important implications “The concept of specificity, widely recognized in the field of for exercise classification and program design for enhancing resistance training, holds that training is most effective when human performance, which is what this article highlights. resistance exercises are similar to the sport activity in which improvement is sought (the target activity). Although all STRENGTH TRAINING FOR ENHANCED athletes should use well-rounded, whole-body exercise routines, PERFORMANCE IS ALL ABOUT TRANSFER supplementary exercises specific to the sport can provide a The goal of exercise programming for enhancing human training advantage. The simplest and most straightforward way performance is to maximize training transfer. What the research to implement the principle of specificity is to select exercise results discussed above demonstrate is that some exercises have similar to the target activity with regard to the joints about which an obvious and direct transfer into the improved performance movement occur and the direction of the movements. In addition, of sporting actions and overall functional capacity, while other joint ranges of motion in the training should be at least as great as exercises offer a less obvious transfer, known as indirect transfer. those in the target activity,” (1). Functional capacity can be summarized as how broad one’s range of ability is; in other words, a person capable of performing a 4 PTQ 2.2 | NSCA.COM It is important to note that most of the “assistance” exercises but the performance benefits offered by increasing muscle powerlifters use to help maximize their strength in the bench size (i.e., hypertrophy) via bodybuilding-style methods often press, squat, and deadlift all replicate the specific force generation go unrecognized. patterns of these lifts. Specific exercise applications for other sports also utilize the same wisdom. In short, specific exercise Research has shown the performance benefits of increasing movements are essentially assistance exercises for the specific muscle hypertrophy and that horizontal pushing forces from a movement patterns that form the foundation of athletics. In the standing position under ideal mechanical conditions (i.e., the case of upper-body pushing exercises, the standing single-arm subject was able to maintain a stiff and stable body position to cable press would be classified as a specific exercise for an athlete push from) are limited to 40.8% of the subject’s bodyweight, that utilizes this movement pattern. rather than the subject’s bench press (4). WHAT ARE GENERAL EXERCISES? This aspect of the study demonstrates the functional benefits of General exercises are essentially conventional strength training gaining muscle mass. The use of general exercise applications, like exercises and may consist of compound or isolation movements the bench press and dumbbell press along with isolation exercises, using free weights, cables, or machines. In the case of pushing may improve one’s ability to produce more horizontal (and exercise applications, the bench press, incline press, and shoulder diagonal) pushing force from the standing position because one press could be classified as general exercises. Since these exercises has more mass (into the ground) to push from (4). In other words, do not necessarily reflect the specific force generation patterns the more muscle mass an individual has, potentially the more of many common movements in athletics, the ability of these ability they will have to produce pushing force (strength) when applications to positively transfer into improved performance standing. Not only does this provide an athlete an advantage potential is less obvious, which has led some personal trainers from a strength standpoint, but it also applies to avoiding getting and coaches into mistakenly labeling them as “non-functional” knocked over or off-balance. and therefore not valuable. This is a false belief. Just because Additionally, a study of baseball pitchers found that increased the exercise application is less specific to replicating the specific bodyweight is highly associated with increased pitching velocity force generation patterns of a given target movement does not (6). This means that pitchers with larger body masses tended to make the exercise less functional; it simply makes it more general. throw the ball faster than those who weighed less. It is important Both specific and general exercises offer a unique set of benefits to note that the sequencing of rotation required when throwing that transfer into improvements in performance and overall a baseball is a very similar total-body action to throwing a punch functional