Dave's Forsgate Fitness Tips

Dave Kopf

What can a Personal Trainer do for you?

A personal trainer will sit down with a potential client and discuss short term and long term physical fitness goals, take a detailed account of their medical and orthopedic history, record weight fluctuation within the last year, and most importantly develop a training regimen specifically for their individual needs.  Most importantly they will work one on one with their trainer learning new exercises as well as new techniques and most importantly exercising with proper form.  The trainer will keep the client goal oriented and on track by meeting for workouts consistently during                                              the week.

Why is working with a personal trainer advantageous to an individual?

Most people fall victims to the S.A.I.D principle.  The S.A.I.D principle which stands for Specific Adaptations to Imposed Demands basically says that an individual will reach a plateau in their workout and cease to see results if one or more of the three variables aren’t changed within every 4 to 6 weeks. Specific adaptations observed in athletes are directly related to the quality and specificity of the aerobic & anaerobic stimulus within their training programs. Optimal adaptations reflect careful planning, implementing and performance of conditioning and strength programs. Other factors like the athletes’ age, sex, nutrition, motivation and prior fitness level prior to training can also have an impact on training adaptations. 

Below is a list of specific adaptations that are acquired due to the imposed demands of aerobic & anaerobic training. Athletes should keep these in mind when creating a sports specific training program.

Performance

• Muscle endurance: Increases during anaerobic (high power output) and increases during aerobic (low power output).
• Muscle strength: No change during aerobic and increases during anaerobic.
• Vertical jump: No change during aerobic and increases during anaerobic.
• Aerobic power: Increases during aerobic and no change or slight increase during anaerobic.
• Sprint speed: No change or improvement slightly during aerobic and increases during anaerobic.
• Anaerobic power: No change during aerobic and increases during anaerobic.

Body Composition

• Fat free mass: No change during aerobic and increases during anaerobic.
• Percent body fat: Decreases during aerobic and anaerobic.

Muscle Fiber

• Capillary density: No change or decreases during anaerobic and increases during aerobic.
• Fiber size: Increases during anaerobic and no change or increases slightly during aerobic.
• Fast heavy chain myosin: Increases during anaerobic and no change or decreases during aerobic.
• Type II muscle fiber subtype conversion: Almost all convert to type II during anaerobic and majority convert to type II during aerobic.
• Mitochondrial density: Decreases during anaerobic and increases during aerobic.

Bone & Connective Tissue

• Bone density: No change or increases during both aerobic and anaerobic.
• Collagen content: Varies during aerobic and may increase during anaerobic.
• Ligament strength: Increases during both aerobic and anaerobic.
• Tendon strength: Increases during both aerobic and anaerobic.

Metabolic Energy Stores

• Stored Creatine Phosphate: Increases during both aerobic and anaerobic.
• Stored ATP: Increases during both aerobic and anaerobic.
• Stored Triglycerides: Increases during both aerobic and anaerobic.
• Stored Glycogen: Increases during both aerobic and anaerobic.

Enzyme Activity

• Myokinase: Increases during both aerobic and anaerobic.
• Creatine phosphokinase: Increases during both aerobic and anaerobic.
• Lactate dehydrogenase: Varies during aerobic and no change or varies during anaerobic.
• Phosphofructokinase: Varies during aerobic and no change or varies during anaerobic.

For more information on Personal Training packages please call Dave Kopf (732)-521-8049.