September 28 - October 2, 2020

Module Title

Functional Training and Personal Training Program



After completion of this module, you should be able to:

  1. Achieve and maintain a health- enhancing level of fitness throughout the programs.
  2.  Apply biomechanical principles of core stability, breathing and alignment to all exercise
  3. Define functional training.
  4. Determine the benefits of functional training



Today there are so many different opinions on how one should exercise.  What type of training is the best? The answer is that everyone should be training in a manner that relates to their individual goals. There is no set routine that equally benefits everyone who does it.Every exercise has a functional limitation and it is up to the trainer to understand what it is. A quality program focuses on weak areas and sets specific goals for the client. It is important to understand how to progress someone from simple smaller targeted movements to more complex movements.




Activity 1: Activity-Specific Skills

Please refer to Module 5Answer Sheets




Functional training is defined as movements or exercises that improve a person’s ability to complete their daily activities or to achieve a specific goal.  In order to build appropriate muscle strength, joint integrity, balance and flexibility in all planes of motion it is essential that the body is exercised in a functional manner.


Core stability, flexibility and balance are key factors when designing a functional exercise routine. It is important to maintain posture while being able to move all joints in a full range of motion. Training with free weights, and challenging the surrounding environment promotes balance and stability, which is necessary if you expect to see benefits outside of the gym. Keep in mind, it is more important to be able to control your own body weight and concentrate on form, balance and core endurance, than to move heavy weights.


A functional core routine consists of dynamic movements, isometric exercises and challenges the center of gravity. To completely train the core, you must also include dynamic stabilization, isometric and proprioceptive movements, not just for the mid section, but for the entire trunk.  Medicine balls, balance boards, foam rollers and physio-balls are great tools for core training, and should be integrated into your programs but not over done.


Flexibility is a very important facet of any exercise program, but is often over looked. Lack of flexibility in the right places appears to be the root of many problems. The body’s movements are hampered when flexibility and posture are distorted. Active, dynamic, static and PNF stretching are key factors and should all be included in any training program. When a muscle is tight, it limits the muscle’s ability to contract properly, causing inefficient movements and risk of injury. Without flexibility, the body’s movement becomes limited, and good results are difficult to achieve.


 EXPLAIN: The Exercise Program

Read Me:

A good total exercise program has 6 components. Programs should be individualized to meet your personal needs. Your needs may not be the same as another person due to age, physical build, physical and medical condition.


An exercise program should consist of:

  1. Warm-up and stretching activities (3-4 times per week)
  2. Endurance training (3-5 times per week)
  3. Flexibility training (best when done after endurance training)
  4. Recreational activities (for enjoyment and relaxation)
  5. Resistance training (2-3 days per week)
  6. Cool-down and stretching activities (3-4 times per week)


Week 1: Sample


Endurance training: 1x4 minutes kick-start

  1. 10-minute warm-up, slow jog or brisk walk to get you sweating a little, preferably on an incline or hill to get your heart rate up more quickly, and to limit the stress on your knees.
  2. 4 minutes of walking or running uphill so you feel tired and winded. If you have a heart rate monitor, you should be at around 85-95% of your maximum heart rate towards the end of the 4-minute period (see the FAQ on how to find maximal heart rate).
  3. 5-minute cool-down – and lo and behold, you're back home where a hot shower awaits, and the rest of your evening is free for other activities – not to mention you're on the path to improved fitness!



Endurance program: 20 minutes Fun-Run

  1. Warm up for 10 minutes at a comfortable pace.
  2.  Run or walk for 20 minutes at an intensity you are comfortable with, but a bit harder than the

speed at the warmup – without stopping.


Core strength program

  1. 10 push-up
  2. 15 squats
  3. 10 squat jumps



Endurance : 2x4 minutes health boost

  1. 10-minute warm-up to get you sweating lightly.
  2. 1 x 4 minutes of walking or running so you're very short of breath.
  3. 3 minutes of relaxed walking.
  4. 1 x 4 minutes of walking or running so you're very short of breath.
  5. 5 minutes of calm walking – and just like that, you're done for the week!





Read Me:  Personal Fitness Calendar


Before you begin your Fitness Plan outline, make sure you know and understand the following information:


Warm up (at least 5 minutes BEFORE any activity)

Before you exercise, think about warming up your muscles like you would warm up your car. It increases the temperature and flexibility of your muscles, and helps them be more efficient and safer during your workout.  A warm-up before allows a gradual increase in heart rate and breathing at the start of the activity.


Cool down (5 minutes AFTER any activity)

Cooling down after a workout is as important as warming up. After physical activity, your heart is still beating faster than normal, your body temperature is higher and your blood vessels are dilated. This means if you stop too fast, you could pass out or feel sick. A cool-down after physical activity allows a gradual decrease in heart rate at the end of the episode.


**NEVER STRETCH YOUR MUSCLES BEFORE YOU WARM YOUR BODY UP!  It can actually DECREASE your performance ability and cause INJURY!  A great time to stretch would be after your given Warm-Up routine or during the conclusion of your workout and/or Cool-Down.







When completing the given calendar templates, make sure you are as DETAILED as possible.  Always include the exact Warm-up, Stretches, Exercise Routine, and Cool-Down that you plan to do.  It will help you visualize your weeks ahead and assure that you are meeting both your Fitness Goals and the FITT Principle.  For “OFF DAYS”, draw an X over them rather than leaving them blank to give yourself a better visual.  With this in mind, you are ensuring yourself the most likelihood of a positive outcome.

Hang the Calendars and Fitness Goals next to one another to continually remind yourself what you’re working toward!


After completing the two months of activities listed throughout your calendars and tracking your fitness progress, you should re-assess your fitness goals, create new ones, if applicable, and create new calendars to follow.  This can be done every two months to continue improving and maintaining your fitness.


Don’t expect a quick fix; health and fitness come with hard work and dedication, but the results are WORTH IT and YOU ARE WORTH IT.  What you do today will affect how you feel tomorrow….Make your tomorrows better and aim to live a more active and healthy lifestyle!



Activity 2: Fill up your fitness plan calendar

Please refer to Module 5 Answer Sheets



Perform  Physical Fitness Activity of your Choice

Please refer to Module 5 Answer Sheets




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