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1. All rights reserved a E Communication via Email continued e Finally if you are sending out one email to a group of clients make sure you put their email address in the BC means blind copy address area instead of the To area Using this method the email addresses of your clients will not be visible to each other Your clients with privacy concerns will appreciate this Interactive Pre exercise Health Assessment The MyExercisePlan program requires all members to get clearance from their physician prior to beginning an exer cise program Performing a pre exercise health assessment to determine whether or not a new client should see their physician for clearance prior to exercise 1s considered the standard of care for the fitness industry The results can also provide an exerciser with valuable health education information MyExercisePlan uses a combination of an ap plication of the American College of Sports Medicines ACSM guidelines along with the Physical Activity Readi ness Questionnaire PAR Q from the Canadian Society for Exercise Physiology In applying the ACSM guidelines the MyExercisePlan assessment recommends that all men 45 and older and all women 55 and older are put in a moderate to high risk category and are requested to see their physician for clearance prior to beginning an exercise program All men under 45 and women under 55 who have two or more cardiovascu lar risk factors are requested to see their
2. acknowledge that we are providing you with a set of well developed tools to enhance the training process but there is nothing more powerful than human to human contact in adding value to the life experience to both you and your clients Use the tools we are providing to you but know that your presence with your clients 1s the foundation of the service PLEASE READ THIS IMPORTANT NOTE There are a number of features that have been built into the MyExercise Plan programming to protect the confidentiality of the users One of these such features makes it difficult for you to make changes in your client s program while they are logged into the account You both can easily click through and review a program but making changes can get difficult when your change can get overridden by your client as you provide your support The best way to overcome this 1s review the program with your client then have them log out You make your changes and they log back in again and you review the changes together As long as neither of you are making changes you will both be seeing the same thing Page 15 References and Suggested Reading American Council on Exercise Clinical Exercise Specialist Manual The Source for Train ing Special Populations Richard T Cotton 1999 American Council on Exercise Personal Trainer Manual The Resource for Fitness Profes sionals Cedric X Bryant 3rd edition 2004 ACSM s Guidelines For Exercise Testing and Prescr
3. if you have completed all of the pre program customi zation or to whichever step you left off at which will be the first step if this is your first time logging in Most of the time you will use this menu to get around Me RESOURCE CENTER STICKING WITH IT NUTRITION ANALYZER Eus Q amp A FORUM EXERCISE LOG REPORT THIS IS IMPORTANT You will only see the Next Step buttons when you are first de veloping your program or after you have made a change that necessitates a program review If the Next Step buttons appear then use them to navigate through to create or re view the changes to your program Aerobic HOW HARD HOW OFTEN SUPPORT TOPICS HOW LONG Anytime you want to review a segmen of your program you can click on the aerobic strength or stretching on the left then the specific area on these horizontal menus If the Next Step buttons are present then use them instead of these buttons strength ZONA IUE HOW MUCH HOWOFTEN PROGRAMS Stretching HOW OFTEN PROGRAMS HE Logging Out MEMBER IS To end your session at MyExercisePlan com find and click on the button called Member Logout located in the upper right hand corner of every page You will then be logged out and taken to the log in page a p Obtaining a MyExercisePlan Membership a You most likely have a M
4. the number of servings in one of the two col umns After you enter the servings you can press Enter or scroll down to the bottom and click the Add to List button and clicking the Analyze Se lected button Current Menu Items Number of Serving Foalyze Menu Item cervi Remove ervings Desc FAST FOODS CHEESEBURGER LRG DOUBLE T PATTY WICONDMNT amp VEG 1 Visendwien FAST FOODS POTATO FRENCH FRIES IM VEG OIL 1 1 large T ANALYZE EN ze Nutritional Analysis of Selected Items Total calories kcals 1 281 9 Percent of Total Calories Protein calories o 181 0 Percent of calories from protein O 141 Protein g O 45 2 Carbohydrate calories o 4277 Percent of calories from carbohydrates 33 4 Carbohydrate g 106 9 Fat calories 673 2 Percent of calories from fat 52 596 Total Fat g 748 Saturated Fat g 107 Monounsaturated Fat g 17 4 Polyunsaturated Fat g 5 0 Cholesterol mq 55 0 Vater g 85 4 Fiber a 3 5 Weight g 427 0 STEP 3 Enter another food or analyze the foods on your list by placing a check by your choices Nutrition Analyzer click Search Current Menu Items ANALYZE EI B en STEP 4 After you click Analyze Selected the nutrition analysis of the selected foods will appear You may have to scroll down your screen to see this view Our nutrition analyzer breaks down a food to give you the bare facts of its protein fat carbohydr
5. time it takes for a trainer to meet with a client Example Training Packages Integrating MyExercisePlan Program Memberships Traditional Personal Training Include the price of either the six month or one year membership into the price of a multiple session packages If you will be taking additional time to service your client over the Internet you should factor that time into the package price By sending group emails out to your clients you will be able to provide most or all of them with information in the same time it takes to send one email The MyExercisePlan client management tool will allow you to view and access all of your clients memberships from one listing In two clicks you will be able to look at a client s training calendar to monitor their exercise adherence between one on one sessions with you One Time Visit Start up Packages A one time consultation with a client can take a variety of forms These ap pointments can be limited to 20 minute sessions with a series of employees of a company you have contracted with or up to a two hour session with a client that lives too far away for regular visits The 20 minute session can be entirely focused around getting the client started on the MyExercisePlan website with a personalized exercise program If time and contract provisions permit the client could receive a training notebook containing their full program and the additional support materials from the website A two hour sess
6. Chest Stretch Quadriceps Stretch Lying Hamstring Stretch Lying Inner Thigh Calf Stretch Wall EDIT ASZ ANA A ele ES name of any of the exercises in tion of the exercise STEP 3 Is where you pick your exercise goal and level of fitness STEP 5 You can also click on the the above list to view a demonstra ACTIVITY HOWOFTEN SOCLE k STRETCHING PROGRAMS Choose a stretching program from the list below These programs are the ones that have been created by us They are specific to your exercise goal and your stretching fitness level MyExercisePlan com gives you the ability to modify these as well as create your own personal stretching programs Pick your Stretching Program Stretching Program beginning SELECT Hielen STEP 4 If you like you can look at the list of exercises in a given program A MyExercisePlan com Microsoft Internet Explorer 4 9 myexerciseplan com customize exercise maximize Deltoid Stretch Rear Muscle Group Shoulders 1 Starting position Sit or stand with good posture Cross the right arm across the front of the body at neck level Grasp the elbow with the left hand while keeping the shoulders down and relaxed 2 Press the elbow toward the neck and hold for at least 20 seconds 3 Repeat onthe other side e Close Window Vie
7. Mon Tue Wed Thu Fri Sat Schedule E cM Mr Ww Itis easy to add and remove activities from different categories for a given day to give yourself a quick ew of how alternate combinations of exercises will add up Once you add an activity you will be ted right back here to see your revised list lay July the 1st MONTH WEEK DAY PREMOUS DAY NEXT DAY gt gt Aerobic Activity Edit Delete walking t S Strength Program Edit Delete My Beginning Dumbbell Program P T F Flexiblility Program Edit Delete Stretching Program comprehensive P T ae mi ft qur fitness schedule Here you can chart your course well in Qu need as you need them to stay on top of your goals MONTH WEEK DAY lt lt Jun Jul 2004 Aug Thu Fri Sat 1 2 3 A S F A F 4 5 6 7 8 9 10 A SIF AI SIF A F Eo T DAY 11 12 13 14 15 16 17 AI SIF ASIF A F Eo T DAY 18 19 20 21 22 23 24 AJSIF AJ S F A F 25 26 27 28 29 30 31 A SIF AI SIF A F Eo IT EEN Page 16 Logging Workouts To ppor oos Minimally record the duration and activity description to log this activity If you would like you can record heart rate perceived exertion and any additional notes that may be helpful for future reference MyExercisePlan has a powerful workout logging feature Members can choose to receive email reminders of scheduled exercise sessions As workouts and additional physical activity
8. Term A confirmation will be emailed to vau shortly This will contain a link ta take you directly ta the next step Here vau will create your account And move onto develop your personal exercise plan IF YOU CANNOT FIND THE CONFIRMATION EMAIL IN YOUR IN BOX PLEASE CHECK THE FILES CAUGHT BY YOU SPAM CATCHING SOFTWARE IF YOUR SPAN SOFTWARE DOES CATCHIT YOU SHOULD SET YOUR SPAM FILTER TO ALLOW ALL MAIL FROM MYEXERCISEPLAN COM TO GET THROUGH THANKS Otter Code A confirmation email will follow that provides a link to the final steps in the setup process Return ta Home Page Activating Your Membership After you have obtained a membership you will automatically be sent an email to the address that you used to register for the ac count IF YOU ARE UNABLE TO LOCATE THAT EMAIL MAKE SURE YOU CHECK YOUR SPAM CATCHING SOFT WARE BEFORE CONTACTING MYEXERCISEPLAN Many spam filtering software programs will not allow any email to pass through from an email address that is not in your email address listing The membership confirmation email that you receive will contain a link that you can click to continue with the activation process This email also contains your membership code and the address of the page that you can go to use the code to activate your mem bership just in case your computer or internet service provider deactivates hyperlinks in emails b4 Registration Confirmation Email from MyExerci
9. a table of con tents that will help you quickly take you to any section within the manual Table of Contents NY CRC OMG uota nra aM E UI 2 Table Of Contents eiie tenebo es ep rex ae uoa2d 3 Quick Start Guide rro aS eee trs s Sra ene 4 ENN E o ticos uada 5 Obtaining a Membership ccccccccccceeeeeeees 6 Activating Your Membership 7 Exercise Program Development 8 Pre Exercise Assessment sessssss 9 Pre Exercise Assessment Results 10 Selecting Your Exercise Goal 11 Your Aerobic Exercise Program 12 Your Strength Training Program 13 Your Stretching Program ss 14 Printing Your Exercise Program 15 Scheduling Workouts eeeeeesss 16 Logging Workouts ccccccccceccceeeeeeeeeeeeeeeees 17 Your Personal Homepage cccccccccceeeeeeeees 18 The Custom Program Builder 19 Using the Resource Center 20 Using the Nutrition Analyzer 2 User Administration Area 22 Page 3 Quick Start Guide Pli s The quick start guide is for those of you who may already have some experience with the MyExercisePlan program or for those who want to just dive in and figure out how to use the
10. activities that you would like included in your program The table below lists the activities that are available for you to choose from If you have identified a history of bone or muscle injury a red dot will appear for activities that are higher risk given the injury history You are also given an indication ofthe effectiveness ofthat activity in terms ofthe goal you have choosen Choose an activity or activities High Less Higher Activity Potential Potential Risk benefit benefit Bicycling o Bicycling stationary o Elliptical Trainer o L Group Exercise o CI Rowing ve Rowing stationary o Running o Running treadmill o Stepper o Swimming o o o Aerobic ACTIVITY HOW HARD HOW OFTEN SUPPORT TOPICS AEROBIC EXERCISE DURATION The table below gives you an estimation ofthe duration of your aerobic exercise sessions You will find a starting point for the first month and a range to progress to over 90 days A Keep It Simple Tip Allow yourself to error on the side of caution when it comes to the length of time you exercise especially at the beginning While you may have the endurance to increase the time of your sessions your joints may not be ready for it Always do a little less than you think you are able his allows your fitness of your joints to catch up with that of your heart and lungs Your final repart will contain much more information on how to progress th
11. activity For it is with this feature that you can monitor your client s exercise adherence Often a telephone follow up call will start with a look at the logging calendar In one quick view you can compare the stars logged sessions to the dots scheduled sessions to get a sense of the adherence success your client has had over the past few weeks The call can then transition to troubleshooting adherence challenges or if that is not necessary it can move to exercise progression in the aerobic strength and flexibility components of the program Each call should end with a definite ex ercise plan to follow until the next follow up call Some trainers keep notes on the follow up calls on the computer calendar that they used to alert them of the appoint ment others use a dedicated document in their word processing program and some use a spreadsheet program Our plans for the future are to build a client tracking system into the current Client Management Tool Conclusion The potential for integration of web based services into a personal training business are infinite It 1s really best to view web services as a tool box that you have available for your interaction with you individual clients Just as each of your clients is unique in their own way you naturally know to apply the tools that you have to meet their individual needs In closing we would like you to be especially aware of the value you bring to the trainer client relationship We
12. are logged calorie counts and workout statistics can be retrieved using the reporting feature Logging Detail Log 06 07 2004 Aerobic Activity Walking STEP 3 Is the logging page of for the strength and stretching sessions follow much the procedure as the Leg A your scheduled workout You must ours INUTES 2 g aerobic logging explained below 2 wl 25 wl enter the duration of the activity near the top and the description Intensity near the bottom Heart Rate Perceived Exertion 13 Somewhat Hard Additional Notes Soul Ridge Trail QUICK Rec lt lt May Jun M 2004 v Jul gt gt Fri Sat 3 4 5 Activity Description work oe Xo beckpecin Oem O bird watching n sn uim O carrying 1 to 15 Ib load upstairs 11 12 carrying 16 to 24 Ib load upstairs A A A A 9 E carrying 25 to 49 Ib load upstairs LOG IS LOG PTT LOG PLN LOG EN Logging 13 14 15 16 17 18 19 A F A S A F A AS A F A F zT Ue Dem Dem e Der esr espm Once you have begun itis easy to keep track of your trends and progress with a Daily Log Taking time l e T to reflect on your activity and log the information can help to learn how to better tailor your persona
13. completes the health assessment and inputs their physical activity habits for the past month the program will put them in one of the three categories for the aerobic strength and flexibility guidelines If you or your client feel that the assigned fitness level is not right you can override it by going to the results of the pre exercise Page 10 yy dq O i Copyright 2004 MyExercisePlan com All rights reserved Personalized Exercise Programming continued assessment select Pre exercise for the left side menu Scroll down to the fitness levels and make the adjustments you feel are appropriate Habit Rating Edit Aerobic Exercise Beginner Strength Training Beginner Stretching Beginner You can exercise heart rate adjustments on the same page MyExercisePlan estimate maximum heart rate by the for mula 220 minus age then calculates an exercise heart rate by the percentage of maximum method This provides a very rough estimation so it is always good idea to assess your client s perceived exertion at various heart rates to determine if the ranges given are providing the stimulus that is needed for their fitness level This adjustment is made in the section that looks like this Results Edit Estimated Maximum Heart Rate 158 beats per minute When you have made the change in either of the above segments of this report make sure you click the Save Changes button at the bottom of the page This chang
14. d Integrating Web based Exercise Support Into Your Personal Training Business Chief Exercise Physiologist MyExercisePlan The n n progra cogni MEUM void cil o ing n Cou n Exe sa Contin Educ on Spec ial St This e has bee bad re 0 3 CECS S ACE ACE ACADEMY APPROVED LI m mm Table of Contents TDL Or COTM TS cien eno E ten aces eae Re Pecree tre n n eeu 2 Overview of the Propral ooo ue eee et oe eee D MO M EUM 3 bUEIVOHNIR E UU Tm 4 ADOTOU E e Du de cence amus MUsividi iue MN RN M MUNI NIME 4 Coure CDIGOIIUE Seas va terat tended Iuda ne ere E rere 4 Completing this Course for Continuing Education Credit 5 Using MyExercisePlan as a Client Member sss 5 Using MyExercisePlan as a Fitness Professional 6 Getting Started oo cccssseececeeceecececeeeeeeeeeeeeeeceeeeeeeeceeeeeeeeeeeeeess 8 Using the Internet to Support Your Clients cccccccccccceeeeeeeeeeeeeees 9 Fe Tea 1G METAS 3t Ifl seserinis i TE E EEE EEEE ETN 9 Pre Exercise Assessment eeeeeesessssseeee eene 10 Personalized Exercise Programming sene 10 CUSEOHT PO SUA E UO e si uuobS E ES EPA ER EROS 11 Exercise Adherence LOO US e ees uusiesiunq ut ea Er 11 Workout Scheduling and Logging ess 12 Printing Programs and Workouts eeeeeeeeeeeeeeeeeeeeese
15. directly at www myexerciseplan com trainers acepros php The four step process 1s clearly explained on that page It consists of the following e Step One sign up to use the client management tool This will not only give you access to the client management tool but will also give you credit toward continuing education MEP Trainer Tools TRAINER REGISTRATION Welcome to the MyExercisePlan client management system Use this page to sign up for the service Once you have registered here you can have your clients enter your email Courses provided by MyExercisePlan for every membership that 1S purchased In your address in designated section of the MyExercisePlan user administration area By doing name this they are giving you permission to access their account With this access you can monitor all aspects of their training program and provide them with the service they need to stick with a safe and effective exercise program e Step Two this is where you go to purchase your first MyExercisePlan membership for yourself and subsequently for your clients e Step Three gives you access to this continuing education course This course thor Indicates required form field First Name Last Name oughly explains how to use the MyExercisePlan website and how to integrate it into Chris Smith your personal training business Street Address ine 1 123 Anystreet Street Address line 2 e Step Four be sure to remi
16. family mother father sister or brother had a heart attack or died suddenly of a heart related disorder before age 55 men or 65 women Yes O No O Don t know 2 Are you on medications for high blood pressure or is your blood pressure higher than 140 907 Yes O No O Dont know 3 ls your total cholesterol greater than 200 mg dl or is your HDL cholesterol less than 35 mg dl Yes O No Don t know 4 Do you have diabetes O Yes No O Don t know If you answered yes what type of diabetes Otype1 S Type 2 5 Please select the average amount of time you are involved in each of the following activities and also how many limes per month Minutes Times Activity of Moderate Intensity or Greater Per Per Session Month Aerobic Exercise walking jogging swimming cycling etc 10 30 vl 8 12 times vl 4 8 times vi Stretching stretching exercises yoga etc 0 0 3 times vl Strength Training push up pull ups crunches free weights machines etc 0 4 Sport tennis soccer golf walking etc 0 19 vl 4 8 times vl 20 30 x 0 7 times vl 31 vl 0 7 times vl Occupational Activity walking lifting etc Household Activity housework yard work etc B Do you smoke cigarettes O ves S No 7 Has your doctor or other health professional ever told you that you have a heart condition O Yes 9 Mo O Dont know 8 Do you ever feel pain or discomfort in your chest when
17. fitness program Here are some ofthe benefits you will receive increases your range of motion helps prevent injury improves performance and posture reduces stress and promotes relaxation keeps your body feeling loose and agile Although there are a few different forms of flexibility training static stretching is the safest and most effective method for most people Static stretching involves a slow gradual and controlled stretch to the limit of your full range of motion The stretch is held for 10 to 30 seconds and should feel like you are stretching the muscle but STEP 2 This page gives you the 30 60 90 day guidance on how often to stretch actual program based on your Stretch in g 9 o2 it ACTIVITY HOWOFTEN EELLISELIVES STRETCHING PROGRAMS The stretching program you have picked to be included in your program is listed below This program will be fully described in your final report If vou would like to change this program at any time you can simply return to this page and select another Click the name of the exercises below to view a demonstration EDIT 28 3 4 Baa ee tele T ES Stretching Program beginning Just doing a few minutes of stretching to your major muscle groups can reap tremendous benefits This program is designed to give you a simple yet comprehensive assortment of exercises Triceps Stretch Deltoid Stretch Rear
18. have any additional questions please feel free to send an email Flexibility 299 28 to info myexerciseplan com Page 8 A EP 00712 neenon com All sights reserved E d P dd Using the Internet to Support Your Clients a The integration of the web can be made at a variety of levels ranging from simple email support communications all the way to full client management including pre exercise health risk appraisal exercise programming workout scheduling logging and resource library The degree to which you integrate the Internet 1s dependent upon the availability of these features as well as your willingness to incorporate them into your business The list below provides an overview of the features of the MyExercisePlan program that have been designed to help you support your client s exercise efforts 1 Communication via email Interactive pre exercise health assessment Personalized exercise programming based on client health primary goal and fitness level Custom strength and stretching program creator Ability to print the exercise program and strength and stretching routines Tools to assist with exercise adherence Activity scheduling and logging Emailed reminders of scheduled workouts pe pec Ow uev Lou ee d Reporting of calories burned and sessions logged 10 Nutrition analyzer carbohydrates fat protein fiber sodium 11 Resource center question amp answer forum articles FAQs and links D
19. physician also Among other signs and symptoms the PAR Q questions assess the presence of possible cardiovascular and muscu loskeletal problems If there is a yes answer given to any of those questions the MyExercisePlan program will put the user in a moderate to high risk category and will also request that the client see their physician prior to beginning an exercise program The MyExercisePlan program provides your clients with a very comprehensive report following the submission of the pre exercise health questionnaire To get to the report you first click on home button you must be logged into the website then you click on My Complete Plan and finally the links to the report and a letter that your client can take to their physician Personal Home Page For Chris Roberts Primary Exercise Goal Stress Management H5 MY EXERCISE GOAL View or Print Program Summary My Complete Plan My Custom Strength amp Stretch Programs Pre Exercise Health Assessment Print Results B Doctor s Letter C Print Letter E Personalized Exercise Programming You can t design an exercise program without knowing your client s goals fitness level and preferences The MyExercisePlan program design capabilities includes a list of 18 different goal based programs that will provide your clients with aerobic strength and flexibility training guidelines for beginning intermediate or established exercisers When your client
20. the My Exercise Plan page will take you to the table of contents for your complete pro gram From here you can view or print the ot M Your Personalized Strength Program Print Chapter whole program or any section within it Equipment x How much How often i Program Print Strength Exercises Your Personalized Stretching Program Print Chapter G How much E Program Print Stretching Exercises Pre Exercise Health Assessment Print Results G Print Letter G A MyExercisePlan com Personalize 1 for Chris Roberts Microsoft Intern X WONOTS bay amp Qs O 9 EM 5 JP search yeFavortes meda O a E LJ 83 aw Barriers to Exercise Assessment Print Results G Google w Se Search web ge PageRank Eh co blocked f Autor fea Options Readiness Assessment Print Results B myexerciseplan com customize exercise maximize myexercisepl customize exercise maxi Beginning Bodyweight Strength Program For Chris Roberts Comprehensive Exercise Program This is a strength training program for the beginning exerciser using only bodyweight exercises It requires no equipment and can be done anywhere These exercises will assist you in reaching your fitness goals Important Note When performing each repetition of your strength exercises make sure you exhale during the effort portion of the movement It is important to
21. this so you can remain anonymous within the Q amp A forum To start viewing messages select the forum that you want to The time now is 09 08 PM Last Post 03 16 2004 08 26 AM cg 03 18 2004 07 31 AM c E 4 03 18 2004 11 41 AM s by Mike 4 03 18 2004 02 23 PM S by Mike 03 22 2004 04 05 PM 13 5 2 by Richard 12 12 08 2003 12 43 PM es by Richard 17 12 08 2003 10 29 AM N by Richard You last visited 05 26 2004 07 38 PM Moderator Mike Richard Mike Richard Mike Richard Mike Richard Mike Richard Mike Richard Mike Richard Mark All Forums Read Forum Leaders Not cookied Login with username and password Login LINKS We also provide you with helpful links to other health related web sites Page 20 Using the Nutrition Analyzer The Nutrition Analyzer allows you to analyze the nutrition content of any one food or groups of food The analysis will give you a break down of protein fat and carbohydrates in both calories and the percent of the total calories The analysis also gives you an easy to read pie chart that gives a clear visual representation of the percentage of calories from protein fat and Nutrition Analyzer carbohydrates STEP 1 Enter the name or part of the of the food that you are looking up like burg for hamburger After you have Analyzer to locate the item tered the search term then click Sea
22. will find atthe gym It will meet many of your fitness goals myexerciseplan com customize exercise maximize Important Note When performing each repetition of your strength exercises make sure you exhale during the effort portion ofthe movement It is important to make sure you never hold your breath during strength training or stretching Shoulder Press overhand grip Muscle Group Shoulders Lat Pull down wide grip machine STEP 6 If yOU like you can i in an upright position with back flat against bench and feet flat on P oor Chest Press vertical overhand grip machine click on the name of the exer 2 Bottom grip position of lever arm should be aligned at the shoulder Tricep pushdown bar line adjust seat back and height adjustment and or lever arm as Leg Press machine cises In the list to the left In Or necessary Elbows should be flexed at 90 g der to vi ewa movi n d emon 3 Starting position Grip handles in an overhand position palms facing Leg Curls seated machine g forward Press weight upward use foot assist if available Abdominal Crunch machine stration of the exercise 4 Lower weight unti upper erm is perpendicular to slightly past perpendicular to body Back Extensions machine 5 Return to starting position by pressing weight upward Preacher Curl hammer curl machine Shoulder Press overhand grip Note Remember to keep the low
23. with scheduling because an exercise ses sion needs to be scheduled in order to be logged We believe that most personal training clients should be scheduling and logging their activity at least until they have a habit well established Scheduling exercise 1s the most critical To pick the days that one is intending to exercise pro vides a higher level of intention to the establishment of the habit com pared to simply doing one s best to exercise four times per week Be MHLLE quick TS ginning exercisers if not most exercisers need to get the intention to ex m ronem lt lt May pun Mi 2006 ou ercise out of their head and on to a schedule T CS Se i z cM Kk XXX KKK OX Another benefit of scheduling exercise 1s the optional feature that sends an early morning email out to the user reminding them of the exercise and or other physical activity that they have scheduled for the day When a user checks their email in the morning there will be the reminder email waiting for them if they have chosen to activate this option Oum mia Demma 20 21 22 23 24 25 7E ARR AR A R thine T EM When you access a clients account it is the logging calendar that will mind rin faat iainih eta ces give you an at a glance view of a given client s exercise adherence As 28 23 3n A S F A S A F AW SWF clients schedule their activity dots are placed on their calendar contain ing either A for aerobic ex
24. your setis the whole group of exercises If you do each group of exercises twice you would have 7 Exercise Tubing d fi completed two sets The number of sets within a program range from one setto as much as five Most Weight Machi exercise goa an itness programs are made up of one to three sets of each exercise ela achines oO Exercise Ball How much weight should use Itis always a good idea to start with much less weight than you think you are able to use and very gradually work up to the amount of weight that will keep you within the suggested repetition range If you use too much weighttoo soon you are likely to become unnecessarily sore Strength EQUIPMENT PROGRAMS E Strength EQUIPMENT HOW OFTEN HOW MUCH PROGRAMS Es HOW MUCH E STRENGTH TRAINING PROGRAMS quency page offering you Choose a strength program from the list below These programs are the ones that have been created Your exercise goal and fitness level will determine the number of days you strength train eac by us They are specific to your exercise goal and your strength fitness level MyExercisePlan com gives recommendations for number you the ability to modify these as well as create your own personal strength training programs If you are just getting started with your exercise program we recommend that you put off starting y str
25. 12 Building a Training INO DOO ie ja secret atta uti tens oi bee eredi 13 Inteerdtino Vy CD Se lV ICES acum ae quede o eios AN UOI In sun DNUS l4 Example Training Packages iicet estan enu nue enun eua nIN n RU uM EH aU UANUE 14 References and Suggested Reading cccceseesseessesssesseessssssseeens 16 Client User Manual starts on page 17 eeeeeeeeeeeeeee 17 Page 2 Copyright 2004 MyExercisePlan com All rights reserved E n aT ue MyExercisePlan Pro Trainer Program Overview Pd This guide not only gives you an overview of the MyExercisePlan MEP ACE Pro Trainer Program but also is available for easy reference once you are up and running The MEP Pro Trainer Program The MEP professional discount program was developed to provide ACE certified professionals with access to web based services to better support the exercise efforts of existing clients and open new client markets by providing a service to individuals who are interested in personalized fitness support but who do not want or cannot afford tradi tional personal training What is in it for you as a trainer e Discounted access to the most comprehensive web based exercise programming and support tool on the Internet No advertising no false promises just accurate reliable support that will help you succeed e Continuing Education Credits you get a free CEC course a 60 value with your first membership pur
26. and an swer the following If you were to schedule 10 one to one consults at a local company that were to last only 20 minutes each and be completed in four hours how much would you charge the company for the consults plus MyExercisePlan member ships Also include 15 minute support calls to each client every two weeks for eight weeks 40 calls total Note your answers will vary depending on your hourly rate e MyExercisePlan memberships 10x each e Fours hours of onsite consultation Four hours x per hour e 40 15 minute follow up calls 10 hours x hour e Total package price the answers to this exercise will depend on your hourly charge How would you change the price of the above if the follow ups were via email An example of a web email telephone exercise support service would be to sell one MyExercisePlan membership and a minimum of four hours of telephone support time You decide with your client spend one hour setting up the program on MyExercisePlan then follow up with two 30 minute calls for two weeks then 20 minute calls every Page 6 other week for the duration of the available time e How much would your charge for the MyExercisePlan membership Note Your cost is 26 21 for a 6 month membership and 44 96 for a 1 year membership e Assuming that your telephone has unlimited long distance how much would you charge for four hours of telephone support time e Total package price the a
27. ate and sodium content Use itto check on the quality of the fuel you are putting in your body You can even keep track of the effects of your diet on your exercise in your activity log Enter a word or even part of a word that is contained in the particular food you wantto analyze and SEARCH EULIA fA iz Analyze Menu Item paru goles Remove FAST FOODS CHEESEBURGER LRG DOUBLE PATTY WWICONDMNT amp VEG i Taani FAST FOODS POTATO FRENCH FRIES IN VEG OIL 1 1 large T Page 21 ite a This page is accessed by click ing User Admin from the up per right hand corner of any page from within MyExercise Plan It allows you to manage many of the features of the web site Each option is described below If you are working with a qualified personal trainer you can give him or her access to your account here This feature allows you to change the delivery ad dress for all MyExercise Plan delivered email Turn on or off the weekly information email and or exercise reminders Turn on or off the email reminders of scheduled exercise sessions If you do not want scheduled exercise and or logged data to appear on your home page uncheck these This will allow you to receive messages that are specific to your exercise status Click this link if you would like to change your pass word User Administration Area Welcome to MyExerc
28. ated in terms of vour fitness health and therefore quality of life Browse our FAGs to find the answers you need or even to find the answers to the questions you didnt think to ask Please Choose One General Exercise Aerobic Exercise Strength Training Sports Performance Exercise and Health Issues Nutrition Site Use Questions Sports Performance Weight Management Youth Fitness Below are articles written about various aspects of health fitness and any other topics we found inspiring and educational Wye are on a constant lookout for valuable information in our fields and will bring our findings to you right here So check back again soon FAQs Another table of contents organizes a growing list of fre quently asked questions User Forum B Q amp A Forum Welcome to the Q amp A Forum fitness professional Q amp A FORUM The question and answer forum is a place to get your questions answered by a certified visit from the selection below Members 47 Threads 45 Posts 98 Welcome to our newest member livia Forum Aerobic Exercise Strength Training Links The links below provide you with various avenues of exploration to further educate yourself about fitness and health in general American Council On Exercise The American Council on Exercise ACE is the largest not for profit fitness certification organization in the worl
29. ator Here is where you can collect all of the various programs you may want to design for yourself over time Another way to try out various combinations revisit old approaches and see how far you have come You can create and save up to five strengthening and five stretching programs of 15 exercises each Custom Strength Program Creator CREATE NEW EDIT EXISTING Choose a MyExercisePlan com template Program Print Edit Delete Choose One vi OR Start from scratch Custom Stretching Program Creator CREATE NEW EDIT EXISTING Choose a MyExercisePlan com template Program Print Edit Delete Choose One v 0R Start from scratch CREATE NEW Choose a MyExercisePlan com template Choose One v OR Start from scratch Program Creator Here you find the interchangeable listings for all the demonstrated Strength Exercises Mix and match the exercises and try them out to find what leads you to optimal results CUSTOM STRENGTH PROGRAM Program Title Custom Exercise Tubing Program Optional Program Description This program has been designed to help you strengthen your weaken rotator cuff muscles and give you a beginning level general muscle conditioning program Choose Exercise s Exercise listed by Muscle Group Required Equipment Abdominal lateral Exercise listed by Muscle Group Required Equipment oO Oblique Crunch bodyweight Bodywei
30. chase The course is entitled Integrating Web Based Exercise Support Into Your Personal Training Business With each subsequent purchase you will receive points toward additional continuing educa tion correspondence courses e Increased profits by leveraging this state of the art web technology How it works 1 Sign up to use the system You receive password protected access to the client management tool giv ing you easy access to all your clients on the system Points toward additional continuing education courses are earned based on membership purchases made by you or your clients 2 Buy a discounted MyExercisePlan membership for your own use and receive the free continuing education course After your first purchase take the correspondence course entitled ntegrating Web Based Exercise Support Into Your Personal Training Business to thoroughly understand the operation and integration of the system By completing the course and the associated quiz you will earn 0 3 ACE CECSs towards maintaining your certification 3 Develop training packages that integrate the MyExercisePlan program the ACE Pro continuing education course will give you a variety of 1deas on this topic 4 Sell memberships to your clients you can either purchase discounted memberships for your clients and include that cost within your various training packages or you can send your clients directly to www MyExercisePlan com to purchase their own membership fo
31. d Their website offers considerable consumer as well as professional resources If you are looking for a personal trainer this is the place to find one Human Kinetics Publishers A publisher of numerous sports and recreation resources including books and videos WebMD WebMD provides credible information supportive community and educational services It is an excellent source for timely health information as well as an a great place to find health related resources on the net in general DrWeil com Drvveil com is a leading provider of online information and products for optimum health and wellness With so much conflicting information regarding alternative therapies and health practices itis difficult to know what really works Check outthis site to get your answers especially the Ask Dr VYeil section Healthy Lifestyles on the ADA Website The ADA is the American Dietetic Association This page has numerous links to a variety of nutrition related topics Stretching Sports Performance Exercise and Health Issues Nutrition Site Use Questions Posts All times are GMT The time now is 09 08 PM Threads 2 View Today s Active Threads If this is your first visit be sure to check out the FAQs by clicking here You can post a question without registering but you must register in order to reply to others questions Click here to register This registration is separate from the site registration We do
32. d as a Guest Register using a name of your choice Post a consumer question if you like If you would like to answer member s questions as a personal trainer you can create a signature by selecting the Forum Jump menu in one of the forums In that menu select User Control Panel then from there you select Edit Profile You can then enter your full name and specific certification under it Using MyExercisePlan as a Fitness Professional This final section will give you exercises to complete as a fitness professional in the process of integrating web ser vices into your personal training business and also as a trainer providing online support to a client C If you haven t already done so read over page eight of this manual and start your MyExercisePlan Pro Trainer ac count at www myexerciseplan com trainers acepros php Also log into your MyExercisePlan regular membership account and go into the User Admin panel click on the User Admin button on the upper right hand corner of any page In the place where members give their trainers permission to access to view their accounts enter your own email address and set yourself up as your own trainer You should then be able to go to www myexerciseplan com trainers index php as an MEP Pro Trainer member and see your name on the listing of the clients you are managing C Read the entire section Integrating the Web Into Your Personal Training Business on pages 14 and 15
33. e Submit Form button at the bottom of the page This will take you back to the Pre Exercise page where you can record the starting BMI Now click the Retake Questionnaire and reset the bodyweight to 157 pounds and click Submit Form one more time Once again record the new Body Mass In dex Starting BMI at 167 pounds Current BMI at 157 pounds Note We acknowledge that this 1s not a typical procedure that you would follow with a client s account Our pur pose here was to help you become familiar with the adjustment of bodyweight and Body Mass Index as your cli ents lose weight All of the activity calorie calculations are based on current bodyweight so the calculations will be more accurate 1f you keep the bodyweight record current In order to receive continuing education credit for this course you must complete the quiz by logging into you the ACE Pro Client Management Tool at https www myexerciseplan com trainers index php Click on the Continuing Education button to navigate to the quiz You must have at least one point for MyExer cisePlan membership sales in order to be eligible to take the quiz and receive continuing education credit Page 7 Getting Started With the MyExercisePlan com Client Support Services Getting started with the MyExercisePlan services is very easy The page directly below is where it all begins It can be reached by following the link from the ACE website or alter natively it can be reached
34. e duration of your aerobic exercise How long should exercise In the first 30 days start with Over 60 to 90 days progress to As little as 20 30 minutes per session 30 45 minutes per session Aerobic i HOW HARD HOW LONG ACTIVITY HOW OFTEN SUPPORT TOPICS SUPPORT TOPICS Choose a supporttopic from the list below to be included in your final report Once you have finished it you can always come back and change it Select one WARM UP TO WORK OUT TRAVEL FITNESS A PLAN OF ACTION TO KEEP YOU ACTIVE morm HEALTHY HYDRATION THE BEST TIME TO EXERCISE SELECT Raaieiehl Your Strength Training Program Setting up your strength program starts with the selection of the equipment that you will be including in your program You are then given suggested sets and repetitions as well as instruction on how to find the proper weight to use for each of your strengthening exercises This is followed by recommenda tions for training frequency and ends with the selection of the actual strength training routine The programs you are given to select from are based on your level of fitness the equipment choices you made and your exercise goal MyExercisePlan allows you to change your exercise program level of the program and exercise goal at any time Strength EQUIPMENT HOW OFTEN PROGRAMS Strength EQUIPMENT STEP 1 You s
35. e the pre exercise health assessment e Choose an exercise goal e Develop the aerobic strength and flexibility components of your program The exercise program development process ends with the choosing of the actual stretching program you will fol low When this is complete you will be taken to a summary exercise program page Once you have arrived at this page you can return to this page and go on to the next assignment below C Itis time to schedule some exercise Select Schedule My Workout from the left navigation menu For this task click a date that you would like to start your exercise program Then schedule your aerobic muscular strength and stretching workouts in a typical schedule for at least the next month If you have questions on how to schedule re fer to the scheduling instructions in the User Manual Now try logging a workout Select Log My Workout from the left navigation menu Click one of the aerobic strength or flexibility icons in one of the scheduled dates If you have questions on how to schedule refer to the logging instructions in the User Manual that start on page 17 C Go to the Sticking with It section of the website and take the Barriers to Exercise and Exercise Readiness ad herence assessments Read the comprehensive results of the assessments by selecting the My Complete Plan link from either the Home page or the MyExercisePlan page left navigation menu Go to the My Complete Plan page and pri
36. e will reactivate the Next Step buttons but you can navigate right to the results of the heart rate change by selecting My Aerobic Program then the How Hard button along the top of the page If you want to make further adjustments click directly on the Pre exercise button to go back to the page that con tains the above segments Other changes that are possible to make in your client s program are in the types of aerobic activity the strength equip ment and the strength and stretching programs Custom Strength and Stretching Program Creator Build My Program One of the most powerful features of MyExercisePlan is in the Build My Program feature ESSM MAZ iei Nt This feature allows you to change one of the default MyExercisePlan programs or Start ds MY EXERCISE GOAL HE MY AEROBIC PROGRAM from scratch to completely build a custom program from the ground up 7 MY STRENGTH PROGRAM You navigate to this feature by selecting the Build My Program button from the left naviga WY STRETCHING PROGRAM in SCHEDULE MY WORKOUT tion buttons This will take you directly into the feature where you make a choice between Loc my workout creating a strengthening or stretching program then deciding between modifying an exist ing program or starting from scratch This feature is well explained in the user manual on page 13 Exercise Adherence Tools The exercise adherence tools are accessed by selecting the Sticking W
37. ength training program for the first few weeks of your program of workouts per week Pick your Strength Program How many times per week In the first 30 days start with Over 60 to 90 days progress to O Beginning Dumbbell Program 1 2 times per week 2 times per week STEP 4 Is where you pick Beginning Barbell Program your actual program based Beginning Weight Machine Program on your equipment choices Beginning Tubing Program goal and level of fitness Beginning Ball Program Beginning Bodyweight Strength Program Strength Beginning Fitness Program EQUIPMENT HOW MUCH HOWOFTEN GRIST EP B5 You can look at Beginning Home Gym Beginning Exercise Tubing with Ball STRENGTH TRAINING PROGRAMS the list of exercises in a Beginner Total Body Variety of Equipment given program The strength training program you have chosen is listed below Each exercise in the program is listed You may also click on any to the names ofthe exercises to view a demonstration and read a description SELECT Hitleir If you ever wantto change the exercises within this program you can select itin the program creator and make all the changes that you would like Click the name of the exercises below to view a demonstration EDIT Batali dieci TE Beginning Weight Machine Program This is a strength training program for the beginning exerciser It uses exercises on traditional weight training machines you
38. er back in a neutral position Hyperextending or arching the back may cause injury EDIT Bega leet diee TE Close Window Your Stretching Program Setting up your stretching program starts with an overview of the benefits and ba Stretching ERE A sics of static stretching You are then given guidelines for how often to stretch BETEREEEEE a a I IMOM This is followed by the selection of the actual stretching program The programs you are given to select from are based on your level of fitness and your exercise STATIC STRETCHING goal MyExercisePlan allows you to change your stretching pro gram level of the program and exercise goal at anytime STEP 1 Unlike the aerobic and strength ening sections of MyExercisePlan there is no equipment to select for your stretching program This first page provides an over view of static stretching with greater detail to follow in the final report PROGRAMS ACTIVITY STRETCHING FREQUENCY Unlike aerobic exercise and strength training if you are nottoo aggressive you can stretch everyday and even a few times a day How many times per week In the first 30 days start with stretching By day 60 to 90 Before and after exercise Try adding a stretching or voga class Stretching Ow 2o GENE A 9j definately without any pain or even discomfort PROGRAMS CH HOW OFTEN Stretching is a key component of a balanced
39. ercise S for strength training F fora scheduled flexibility stretching session Each time they log a workout the dot is changed to a star to give your client both a visual reward and you an easy view of their adherence pem Oem Oem mer Printing Exercise Programs and Workouts Many clients do much better reading printed copy instead of the computer screen MyExercisePlan allows you to print their entire exercise program or any of the sections within it These printing features are fully explained on page 15 of the client User Man i ual MY EXERCISE PLAN MY EXERCISE GOAL MY AEROBIC PROGRAM The two primary printing features are located on the My Complete Plan page and the Build My Program page You can navigate to the My Complete Plan page by first select M l MY STRENGTH PROGRAM ing either Home or My Exercise Plan from the left side menu then click on My Complete MY STRETCHING PROGRAM Plan from the page you have selected To print a custom made exercise program you i SCHEDULE MY WORKOUT simply select Build My Program on the left side menu then click on the print icon for E n the program you would like to print i IMPORTANT NOTE When you print anything from Headers and Footers the MyExercisePlan program each page will likely print Header with the date and web page address in the header and or CT footer of each page You can remove this information by making a change in the page
40. es x ta Seta reps and weight Jug i fx 15 Tite DAS x O E Lea eE HOW OFTE Welcome to MyExercisePlan com Whether you are an individual exerciser or personal trainer using our website to manage your cli ents we know you will receive tremendous value from your MyExercisePlan experience How to use this manual This manual is designed to help you become familiar with the features and functions of the MyEx ercisePlan program and also to provide you with a reference manual just in case you may have some questions along the way We highly recommend that you peruse this entire manual just to gain an understanding of the existence of the various features of the MyExercisePlan website Then if you have a specific question about a given feature you will be able to easily find an answer in this manual We also suggest you save a copy of this manual on your computer so that you can reference it at any time If you are reading this than you may already know how to find the manual on our site but here 1s a list of the locations you can find it 1n in case you want to tell a friend about it e From your user home page This is the page you are taken to when you first log into the site The link is directly below the left side navigation menu e Inthe Resource Center in the Site Use Questions section of the Frequently Asked Questions This manual is in the Adobe Acrobat PDF format For ease of use we have created
41. etailed Overview of the Features of the MyExercisePlan Program Communication via Email Email communication with clients 1s available to any trainer with Internet access and the willingness to collect cli ent s email addresses and use the feature All MyExercisePlan members use their email address as their username If at anytime their email address changes they can go into the User Admin feature and change the address to which they would like email delivered Their original email address will remain as their username You can use email to e Set up and confirm appointments e Answer client questions e Periodically send health and fitness information e Follow up on training progress It is important to understand some basic etiquette when using email for client communications e Try to keep email content as short as possible Many of your clients are using email in business and may not take the time to read a long message especially any health or fitness information that you may have for them e tis best to minimize attachments to email especially 1f you are sending messages to corporate clients Many companies will not allow attachments to accompany email and if they do they often frown upon attachments that take up too much space on company servers and workstations One solution is too send your clients a link to the file or other information that you would like them to have Page 9 yy dq O i Copyright 2004 MyExercisePlan com
42. ference Page 17 Your Personal Homepage Gt pag When you first log in to MyExercisePlan you are taken to your own personal homepage This page is personalized just for you with easy access to all of your exercise program Welcome to MyExercisePlan com information Personal Home Page For Mike Clicking one of these three options Primary Exercise Goal eight Loss will take you to your exercise pro gram summary a table of contents View or Print Program Summary My Complete Plan My Custom Strength amp Stretch Programs for your complete exercise plan or to the custom strength or stretching program builder Today s Scheduled Events SCHEDULE 2 21i Eis Aerobic Any exercise sessions sched meen eeren uled for today are listed here If Golf B you are not using the scheduler this display can be turned off in Vend EV the user administration area Walking treadmill Strength Program Log Event Mike s Travel Badyveeight Strength Program a Read a summary of calories burned and exercise sessions completed Summary Log Data If you are not logging your exercise sessions this display can be turned off in the user administration area Average calories per week last 30 days Aerobic 3 551 87 Strength 324 51 Flexibility Average number of sessions per week last 30 days Aerobic 3 60 Strength 1 25 Flexibility Average calories per week since beginni
43. ge the goal of your program STEP 1 Choose from the list of aerobic activities that you would like included into your program Aerobic ACTIVITY HOW HARD HOW OFTEN SUPPORT TOPICS HOW LONG HEART RATE PERCEIVED EXERTION AND THE TALK TEST There are two basic techniques in monitoring how hard you exercise Measuring your exercise heart rate Assessing how hard the exercise fee s can be very effective in helping you to keep your exercisg comfortable safe and effective A Keep It Simple Tip if itis OK with your doctor and you really don t feel like it you do monitor your exercise heart rate Just go with how itfeels by using the talk test or the perce exertion scale how it should feel Whatis perceived exertion Yvhatis talk test Your pre exercise health assessment resulted in a rating of Moderate to High Risk You must discuss how hard you should be exercising with your personal physician He or she may give you a different exercise heart rate range and or suggest you wear a heart rate monitor Your final report will contain much more information about how hard to exercise What should my heart rate be In the first 30 days start with Over 60 to 90 days progress to 108 128 beats per minute 126 144 beats per minute STEP 3 Here you will 18 21 beats per10 seconds 21 24 beats per10 seconds get explicit instructions 60 70 of maximum heart rate 70 80 of maximu
44. ght Cl Hook lying Bent Leg Lift Bodyweight C oblique Crunch crossed leg bodyweight Bodyweight El crunch with Knee Tuck bodyweight Bodyweight L1 Unilateral Lea Lowering Body weight CI Trunk Rotation exercise tubing Exercise Tubing O Trunk Rotation machine Weight Machines Abdominal middle Exercise listed by Muscle Group Required Equipment C Bilateral Bent Leg Lift bodyweight Bodyweight Fi Reverse Crunch Bodyweight L1 Hanging Leg Raise Bent Knee bodyweight Bodywveight Wale ru A 1 NET Dash uaininit Page 19 Using the Resource Center The Resource Center is where you will access many of the MyExercise Plan support features and information This area contains the following e Articles e Frequently Asked Questions FAQs e Question amp Answer Forum e Sticking with it Tools e Nutrition Analyzer explained on next page The first four are explained below and the operation of the nutrition ana lyzer is featured on the next page access articles ARTICLES This table of contents page organizes the MyExercise Plan library of over 100 easy to Articles Please Choose One General Exercise Aerobic Exercise Strength Training Stretching Exercising with a Health Challenge Choosing a Trainer Nutrition Encyclopedia Nutrition Miscellaneous Frequently Asked Questions The positive effect of safe and effective and other healthy habits cannot be underestim
45. goal This flexibility allows for you as the trainer to use the site as a set of tools in the incorpo ration of your own training techniques and philosophies About This Course This course has been developed to teach you about the opportunities that the Internet offers in helping you expand client services and support In doing so you will be using the MyExercisePlan website as an example of how the Internet can be integrated into a personal training business Course Objectives The overall objective of this course is to teach you how to integrate web based support services into a personal training business The specific objectives are as follows 1 Last the benefits of the integration of a web based exercise support service into the personal training process 2 List the challenges of using a web based exercise support service in the personal training process 3 Use the MEP website to assess pre exercise health risk and make client recommendations that are based on the current standards of care for the fitness industry 4 Use the custom program creator to create a customized strengthening and stretching programs based on client preferences and characteristics 5 Usethe MEP website to create an exercise program given health risk exercise history fitness level and preferences 6 Use the MEP website to adjust a client s exercise program based on individual characteristics and or training progress 7 Usethe MEP adherence tools t
46. gree that they have had their doctor s clearance or will get it prior to taking part in any exercise program Your estimated maximum heart rate is calculated from the formula 220 minus your age Your exercise heart rate will be a percentage of maximum heart rate If the heart rates given in your program seem to low or too high the maximum heart rate can be adjusted up or down accordingly Your body mass index BMI is given here BMI is a ratio of your height to your weight and provides an indication of whether your cur rent weight is within a healthy range These are the fitness levels of your aerobic strength and flexibility programs provided by your health and fitness assessment If you would like to adjust these levels you can either retake the assess ment or override the levels here This list indicates the areas you reported problems with bones joints or muscles As these change they can be updated here Assessment Questionnaire M Thank vou far completing the questionnaire Please review the assessment information below ou may re take your assessment Update your results andfor continue on to the next step RE TAKE K i tuae s FPre Exercise Health Risk Assessment Moderate to High Risk This is not something to start worrying about All men 45 and older and all warmen 55 and older are put in this category One res answerto many ofthe questions could also
47. h mmiddiyyyy MyExercisePlan com will always be the email address listed below 01 01 196 Registration Code ACE0001 First Namet Last Name Option Two Address line 1 Email address croberts memberemail com Have fun And once again thank you for joining and making the investment in your health and fitness Address line 2 In health m Richard Cotton Chief Exercise Physiologist www MyExercisePlan com State Zip Physician s Last Mame Richards zi Email address used to receive registration code this has to remain the same az the email address used to register for the account erts aimemberemail com Registration Code Create a Password ACEUUOUI TILLIT Security Identification Question fused to help identity you if you forget your password Favorite sport iw Security Identification amp nz wer football How did you hear about MyExercisePlan com CREATE Kee t ay Exercise Program Development yet m After you setup your username and password you will get instructions on how to complete the development of your exercise program Get to Know the Next Step Buttons The Next Step buttons look like this STEP They will appear anytime a significant change has been made to your exercise program such as any change in the health assessment the level of the aerobic strength or stretching program e g beginning inter
48. hing Beginner If vau feel that the ratings given are not accurate far you you can change them here Musculosketetal Injury Risk These are the bone joint ar muscle areas that you have reported to have a risk for injury You will be given suggestions for activities that will decrease the risk for injury in these areas You have injury potential in L foot ankle lower lea C knee LC upper leg F hip grain lower back ad chest F upper back neck shoulder F Upper arm elbow P forearm P hand SAVE eater Selecting Your Exercise Goal d a The first step in the development of your exercise program is the selection of the primary goal of your exercise program MyExercise Plan has a growing list of exercise goals divided into three groups e General Goals e Sports Performance e Disease Management or Rehabilitation You can select one goal and this selection will determine the information that 1s included in your exercise program report and along with your level of fitness will determine the different levels of your aerobic strength and stretching programs You can change your exercise goal at anytime If you do MyExercisePlan will reactivate the Next Step buttons and the website will take you through the process of re establishing your aerobic strength and flexibility programs Goal Determination Your goal selection will deter mine the information and levels within your aerobic stre
49. ing the strength training chapter put the selected routine in the front of this section e Stretching the stretching chapter put the selected routine in the front of this section e Sticking With It the results of the Barriers to Exercise and Readiness Assessments e Reports the preexercise health assessment results e Schedules amp Logs we recommend clients keep a traditional strength training log These can be printed from the Strength Training section of the Resource Center e Notes amp Miscellaneous notes and any health fitness information that you have provided The notebooks and tabs can be purchased from an office supply store We found the best price on notebooks at the Costco Warehouse when purchased in packages of six Page 13 E ia APT d E ud E d Integrating the Web Into Your Personal Training Business Pd E The Internet offers a tremendous opportunity for you to enhance the service that you provide to your current custom ers and expand the base of potential customers that may not have the need or desire for traditional personal training services Personal training in its traditional form is very labor intensive A trainer working alone will usually only be making an income when they are training clients in a one on one setting Using Internet technology a trainer can provide a multitude of services to a client that will not only add value to the clients personal training experience but a
50. ion would include longer time in setting up the program using the MyExercisePlan services A good portion of the two hour session could be dedicated to exercise program demonstrations and practice and possibly a fitness assessment Limited Session Start up Packages An example of a limited session package is a ten visit series You could train the client twice a week for the first two weeks then once a week for two weeks and finally once per month for the next four months The first session could be dedicated to assessment program design and end with exercise demon strations and practice with a training session The rest of the appointments would look more like traditional personal training sessions although you should always remember that the underlying objective of this training package is to Page 14 teach the client enough exercise principles and techniques so that by the end of the series they are able to independently exercise Online Telephone Coaching This type of trainer client interaction can involve some face to face meetings or com pletely by telephone and online The service that includes some personal contact is usually with clients that live within you geographic area but are unable or do not desire to receive regular one on one training These are often clients whose work and travel schedules do not support regular training appointments We recommend that you require your clients to schedule and log their exercise and physical
51. iption 6th ed 200 Philadelphia PA Lippincott Williams amp Wilkins ACSM s Exercise Management for Persons With Chronic Diseases and Disabilities 1997 Champaign IL Human Kinetics Publishers Client Centered Exercise Prescription by John C Griffin Human Kinetics Publishers 1st edition August 15 1998 Community Building on the Web Secret Strategies for Successful Online Communities by Amy Jo Kim Peachpit Press April 6 2000 ASIN 0201874849 The Complete Book of Personal Training by Douglas S Brooks Human Kinetics Publish ers December 1 2003 ISBN 0736000135 Designing Web Based Training How to Teach Anyone Anything Anywhere Anytime by William Horton Wiley February 9 2000 ISBN 047135614X The Exercise Health Connection by David C Nieman Human Kinetics Publishers November 1 1997 ISBN 088011584X Promoting Physical Activity A Guide for Community Action by Public Health Service U S Department of Health and Human Services National Center for Chronic Disease Prevention and Health Promotion Division of Nutrition and Physical Activity Human Kinetics Pub lishers May 1 1999 ISBN 0736001522 Page 16 yy dq O i Copyright 2004 MyExercisePlan com All rights reserved gBggEESE User Manual Version 2 1 Ccustomize exercise maxi mIZ TOL GAC a tT E wall a A n d E i i j ha E Can rimi r 1 Hines amp IE SoS OE y guidelin
52. isePlan com User Admin Use this farm ta change settings related to your account Trainer Access Allow your personal trainer to view your program and make adjustments Simply enter the email address of your trainer here If he or she is an authorized MyExercisePlan cam trainer participating in this program they will be notified via email that vau have given them access to your program Your Trainers Email Address I have read and agreed to the Terms of Service Register Trainer Email Address We pneriadicaly send aut aur newsletter as well as email reminders and notifications By default the email address that we use is the same as your email username If vau would like ta change this to a different address you can do so here Simply enter a valid email address in the field below and click the Submit Mote that this will MOT change your username You will still continue ta use that address for logging in This is only affecting the email address we will use to contact vau Current Notification List Email Address robert contactnet com I would like to receive Email for Weekly Informational Newsletter Email Reminders Today s scheduled Events Show on My Home Page v Today s Scheduled Events Summary Log Data Exercise Status Intending to exercise but nat exercising Other Options Change my Password Page 22
53. ith It button on the ien p lt RESOURCE CENTER left side navigation menu This feature contains two assessments that can be used to help fm oaa ee support your client in sticking with an exercise habit The first is the Barriers to Exercise pa assessment This tool assesses the presence of common barriers to exercise like lack of 2 LINKS time lack of knowledge lack a facilities fear of injury lack of motivation etc The other a E TAN GE assessment in this section is the Readiness to Exercise This instrument assesses factors Q amp A FORUM that determine how ready one is to begin an exercise It too generates a very comprehensive EXERCISE LOG REPORT final report with plenty of explanation for your client The results of both reports can be accessed by selecting Home or MyExercisePlan from the left side menu then selecting My Complete Plan these reports can be read online or printed and placed in a training notebook Page 11 d di Workout Scheduling and Logging MyExercisePlan contains a very powerful scheduling and logging feature We have been very careful to make this feature as easy to use as possible and still give the user valuable information based on the information logged Some clients may be resistant at first to using the scheduling and logging feature Some may like the scheduling and not use the logging and other may enjoy using both Logging must be used along
54. l 20 21 22 23 24 25 1 program to fit your current needs while also providing a record of where you have been and what it A F A S A F A F Aj s A F was like Oem Pee i a Poe oer l QUICK Fete 27 28 29 30 A AE A AIA E A Aerobic S Strength F Flexibility lt lt May Jun M 2004 Jul gt gt ea a Ua Ua Mon Tue Wed Thu Fri Sat l 1 2 3 4 E we A we AF 7 8 9 10 11 12 Orca ea mem Poem Peer mer 13 14 15 16 17 18 19 A F A S A F A F A S A F A F Hit lt lt Return to Calendar Oe Oem issEm iesEm Ooms Ooees eee 20 21 122 23 TAM 25 28 l A Aerobic LogEntry Edit Entry A E A s A E A EF A S A F A E Activity Log Activity Delete Doses jam Oem ospm Oe ospm jeer Walking 3 27 28 28 530 Walking 34 A F A S A F A F Oem Omer Peer mer S Strength Program LogProgram Delete QUICK EIC My Beginning Dumbbell Program 37 e EIC Logging Detail Log 06 07 2004 STEP 7 If you want to know the calories burned in any aerobic strength flexibility session just go back into that logged item and the Aerobic Activity Walking Calories Burned 1388 Duration calories will be listed Haus MdeE 2 Mj 25 Mj Minimally record the duration and activity description to log this activity If you would like you can record heart rate perceived exertion and any additional notes that may be helpful for future re
55. l eight Loss the MyExercisePlan system and be able to use your own account for introductory demonstrations to your clients View or Print Program Summary My Complete Plan My Custom Strength amp Stretch Programs MAKE SECURE Mui aats Today s Scheduled Events STEP THREE Take the Training Course Aerobic Integrating Web Based Support Services Into Your Personal Training Business Activity Log Event Walking 32 This course not only teaches you how to navigate the MyExercisePlan website but it also provides you Walkin m with complete instructions on the business side of integrating it into your business You will need to 9 download both of these PDF documents Strength PRO TRAINING es 92 1 CLIENT USER LAULO Program Log Event Upper Body Dumbbell Program E STEP FOUR Access Your Client List My Beginning Dumbbell Program m The button below will take you to your password protected client list Once your clients give you permission to access their account their name email address and login link will appear on this list Summary Log Data The best way to get started is to purchase your own membership and give yourself permission to access your membership in other words you become your own trainer Average calories per week last 30 days ACCESS e RIZ NUES E 1 409 80 r E Strength 184 82 That is all there is to it All of your questions are likely answered in the professional training course or ne the user manual available above If you
56. lso allow the trainer to service many clients at once through the information delivery features of the Internet Personal trainers typically serve higher income clients in a once or twice weekly format of training sessions The market for clients with the financial ability to pay even for weekly training sessions 1s very small when compared to the potential market for clients who need the support of a personal trainer The integration of Internet technologies can help a trainer offer a variety of packages that include one time visits limited visit exercise start up packages The same start up packages can be combined with once or twice monthly sessions With sufficient Internet based content you will also be able to make your training sessions more of an educational ex perience for your clients This 1s especially valuable in selling limited session start up packages Clients will pur chase these packages with the expectation that by the end of the series they will have enough knowledge and experi ence to either train on their own or with occasional support from you as a fitness professional Finally the Internet offers trainers the ability to provide more of a coaching style service that is completely virtual utilizing only Internet and telephone contact with a given client This kind of service is unique in that it expands your market to a national level This provides quite an expansion of the typical trainer market that 1s limited by the drive
57. m heart rate on how long to exercise How hard should it feel In the first 30 days start with Over 60 to 90 days progress to Be able to exercise and talk Be able to exercise and talk Perceived Exertion 10 12 Perceived Exertion 12 14 Aerobic ACTIVITY HOWHARD HOWLONG MEZSUPaISUE SUPPORT TOPICS AEROBIC EXERCISE FREQUENCY The table below gives you an estimation of the frequency of your aerobic exercise ses find a starting point for the first month and a range to progress to over 90 days STEP 5 Here you have a choice of additional helpful topics to add to your final report A Keep It Simple Tip Exercising enough days in the week is probably the biggest q beginning and inconsistent exercisers Itis very imporatant to schedule your exercise same commitment as you give all your other appointments Use the scheduling featu MyExercisePlan com to help yourself develop a consistent habit Your final repart will contain much more information on how to progress the frequency of your aerobic exercise How many times per week In the first 30 days start with Over 60 to 90 days progress to 4 5 days per week 5 B days per week STEP 2 This page will give you instructions on how hard to exer cise based on both heart rate and Aerobic HOWLONG HOWOFTEN HOW HARD SUPPORT TOPICS AEROBIC ACTIVITIES Here is where you pickthe aerobic activity or
58. make sure you never hold your breath during strength training or stretching For Chris Roberts Strength Exercises Pelvic Tilts bodyweight Date Set1 Set2 Set3 e adl 1 Starting position Lie back onto floor fo ge fT g with knees bent and hands at sides z z gf 4 2 Tilt pelvis by contracting abdominal muscles and pressing lower back into floor 3 Return to starting position Primary Exercise Goal Weight Loss Note Remember to keep head glutes and feet flat on floor throughout movement Place rolled towel between lower back and floor as a reference point to ensure pelvic tilt You can separately print your strengthening and stretching program to take to the gym with you Unilateral Leg Lowering _ Date Set1 Set2 Set3 e 1 Lie back onto floor or bench with both W Scheduling Workouts MyExercisePlan has very powerful exercise scheduling and log ging features You are able to schedule any number of aerobic strength or flexibility workouts as far into the future as you desire If you want to be sent an email on the day you have scheduled some exercise MyExercisePlan will send you a friendly reminder each morning When you log your scheduled exercise MyExercisePlan will count all of your activity calories and provide you with a report of calo ries burned in each of the aerobic strength and flexibility compo nents of your pr
59. mediate established When these kinds of changes are made to your ex ercise program the MyExercisePlan software will require you to review your entire program by clicking through using the Next Step but tons Welcome to MyExercisePlan com CONGRATULATIONS What s Next brief assessmentta help us gather the information needed to create vour personalized program PLEASE READ Please use only the following three buttons to navigate your way through the assessment and planning process this one will progress you to the next step in the process SUBMIT fzli selectthis to submit a completed questionnaire or form use buttons like this if vau would like ta change a questionnaire ar form RE TAKE feta a Let s get started BEGIN alee The Pre Exercise Health amp Fitness Assessment The health and fitness assessment will rate you as either low risk or moderate to high risk The risk ratings are based on the accepted standards for the fitness industry It is important to understand that for safety sake these ratings are very conservative All men 55 and over and all women 45 and older are automatically placed in the moderate to high risk category regardless of their answers to the questions A Yes answer to many of the questions could put you in the moderate to high risk category regardless of you age All MyEx ercisePlan users must agree to have their physician s clearance before beginning an e
60. nd five stretching programs at any one time myexerciseplan customize exercise ma rour Gustomized otrengin rFrogram Custom Exercise Tubing Program For Chris Roberts This program has been designed to help you strengthen your weaken rotator cuff muscles and give you a beginning level general muscle conditioning program Strength Exercises 2 Biceps Curls exercise tubing Ki Date Set1 Set 2 Set 3 Set 4 1 Stand with feet shoulder i i I 04d width apart knees slightly i i I i ft bent and ata staggered stance 2 Step onto middle of tubing with back foot or both feet 3 Starting position Grasp handles with an underhand grip palms facing forward with arms hanging down at sides Elbows should be close to sides 4 Flex atthe elbows and curl handles up to approximately shoulder level Keep elbows close to sides throughout movement 5 Return to starting position Note Remember to keep back and head straight in a neutral position throughout movement Shoulders should be stabilized by squeezing shoulder blades together slightly only the elbow joint should be moving Chest Press exercise tubing Date Set 1 Set 2 Set 3 Set 4 4 i i i 3 EDIT EXISTING gt Program Print Edit Delete My a jg Beginning Tubing Program STEP 5 When you return to the main page you will see your pro gram with options to print view edit or delete it Program Cre
61. nd your clients to give you access to their accounts through the User Admin link in the upper right hand corner of any page within the MyExercise Plan website they must be logged in They enter your email address in the proper form jw AN wm field from within their User Admin area They must enter the same email address that Anycity ca s2009 you used when you registered in Step One When you want to access your client listing Email Address you can access it from the Step Four link shown below or directly by entering www myexerciseplan com trainers index php Password Please Verify Password 0000000 999099 SAPERNE x sie d MEP Trainer Tools ACE Personal Tra WS CLIENT LISTING MEP Trainer Tools x Below is a list ofthe MyExercisePlan accounts that you have MM access to LOG IN Welcome ACE Fitness Pros Just enter the email address you used to register with and Tw Email Account your password to access your MyExercisePlan com trainer Access account The MyExercisePlan client support system has been designed to help you overcome common Larry Jamison ljamison52 aol com Login challenges that almost all personal trainers face Additional revenue streams er Name email address Password Kimberly Sikes kimsikes adelphia net Login Accurate scientifically supported information Well organized goal specific exercise pr
62. ng Aerobic 3 532 08 Strength 358 18 Flexbility 24 56 Average number of sessions per week since beginning Aerobic 5 50 Strength 1 38 Fle xbilit 7 00 Use the Reporting tool to see mare comprehensive log information Read the latest article added to the resource cen ter Read the Latest Article STRENGTH TRAINING LOG The link below will take vau to a PDF version ofthe MyExercisePlan strength training lag mare Visitthe Resource Center to read additional articles Using the Custom Strength and Stretching Program Builder The Build My Program feature is where you can make and save modifica tion to existing MyExercisePlan programs or Start From Scratch and build your own strengthening or stretching programs from the ground up You start by deciding whether you want to create a strengthening or stretch ing program Then you decide to either modify an existing program or create a completely new one With that choice you are automatically taken to the program creation page Here you give your program a title write an optional description and choose the exercises for your program When you are finished with that you click the Update Program button lo cated at the bottom of the page That will take you back to the main program creator page where you will see your program listed with options to print edit or delete it MyExercisePlan allows you to save a maximum of five strengthening a
63. ngth and stretching programs Select Your Primary Exercise Goal Choose ane exercise goal from the list below General Goals D Exercising Safely During Pregnancy Health Maintenance Heart Disease Risk Reduction Programm Muscular strength and Endurance Stress Management o Weight Lass Spots Performance Downhill Skiing Fitness C Golf Fitness Softball Fitness Tennis Fitness Disease Management or Rehabilitation Diabetes Management Type 1 Diabetes Management Type 24 Exercise Following Gastric Bypass Surgery Heart Disease Management after a heart attack Heart Disease Management diagnosis of coronary disease Heart Disease Management following bypass surgery Heart Disease Management following coronary angioplast O High Blood Pressure Management SUBMIT Tees Your Aerobic Exercise Program After you have chosen your exercise goal you are taken into the aerobic exercise pro gram development process You start by choosing the activities that you would like included in your program Next you are taken through the suggested design of the pro gram Remember if you are just setting up your program you will need to navigate through using the Next Step buttons If you want to make changes in the exercise heart rate or level of the program you can do so by clicking the Pre Exercise button Naturally you will need to click on Exercise Goal to chan
64. nswers to this exercise will depend on your hourly charge C For a very thorough tour of the features of MyExercisePlan read pages 9 through 13 to learn about the application of the various features in a client trainer setting There are two options for changing the intensity of your clients aerobic exercise program and both are accom plished from the Pre Exercise page If you want to change just the heart rate you can change the estimation of the maximal heart rate That estimation is based on 220 minus age and is rough at best to begin with The other method is to change the level of the program MyExercisePlan offer three different levels of aerobic strength and stretching programs they are beginning intermediate and established First take note of the heart rate ranges given in the How hard section of the My Aerobic Program area Then go to the Pre Exercise page and increase the maximal heart rate estimation by 10 beats per minute What 1s the resul tant increase in the exercise heart rate Starting range to beats per minute Adjusted range to beats per minute C For this last exercise you must change the Body Mass Index BMI of your client following a 10 pound weight loss Your client who is 5 7 tall started at 167 pounds and now weighs 157 pounds To set the original height and weight you must click the Retake Questionnaire button from the Pre exercise page Reset the height to S 7 and weight to 167 and click th
65. nt the full exercise program or any of the sections within the program Note that this 1s also the area that you can view or print the report generated by the pre exercise health assessment and adherence assessments This is also the page that you use to print the content for your client s training note book C Use the Build My Program feature to create one custom strength training program from scratch and one custom stretching program from one of the existing templates Go to the User Admin area upper right corner to see how your clients can give you permission to access their ac count In this section they can also change their email address and manage many of the features of the MyExer cisePlan program Page 5 ae Time to use the Nutrition Analyzer Select the Nutrition Analyzer from the left navigation menu Find the nutri tional content of the following meal FAST FOODS CHEESEBURGER LRG DOUBLE PATTY W CONDMNT amp VEG 1 sandwich FAST FOODS POTATO FRENCH FRIES IN VEG OIL 1 serving CARBONATED BEV COLA CONTAINS CAFFEINE COKE PEPSI 16 ounces Locate the listing for the total calories for this delightful meal and record it here Calories If you have any questions about using this feature refer to the Nutrition Analyzer section in the client User Manual page 21 Time to check out the O amp A Forum In order to use the O amp A Forum as a member you must register You can still post as a guest but you will be designate
66. o assess client s adherence challenges and give effective guidance based on findings Page 4 Completing this Course for Continuing Education Credit This section is the command center for those that want to take this course for continuing education credit Each of the directions below will give you an assignment to complete These assignments may simply involve reading another section of this training manual or will give you direction to complete a given process using the MyExercisePlan web site Once you have completed a lesson please return to this section check it off and go on to the next When you have finished the lessons and have read all of the content of both manuals you are ready to take the quiz In order to pass the quiz you must correctly answer 80 percent of the questions 16 out of the 20 questions Using MyExercisePlan as a Client Member These first exercises are to help you become familiar with the operation of the MyExercisePlan program from a cli ent s perspective It is very important that you understand how to operate MyExercisePlan just as well if not better than your clients MyExercisePlan is very easy to navigate through Spend some time on the site and you will become proficient very quickly Thoroughly read the client user manual that accompanies this course it starts on page 17 Set up a MyExercisePlan account as if you are an individual MyExercisePlan member This will involve the fol lowing e Tak
67. ogram This report also contains averages of calo ries per week per month and cumulative totals as well e of fro E Sine tis ty alae activities pin a pel se ctivities a EN d tivities WI si J fitness penefi STEP 5 Each time you save a scheduled workout you will return to this page You can delete one scheduled workout by clicking delete or unschedule a series of workouts by clicking edit and unchecking Bi the dates you do not need scheduled A Aerobic Sun Thu Fri Sat 1 2 3 4 5 6 7 8 9 10 DAY DAY DAY DAY DAY DAY DAY 11 12 13 14 15 16 17 18 18 20 21 22 23 24 25 26 27 28 29 30 31 uories for a given day to give yourself a quick p Once you add an activity you will be Hs MONTH WEEK DAY lt lt PREVIOUS DAY NEXT DAY gt gt A Aerobic Activity Edit Delete S Strength Program Edit Delete F Flexiblility EE PROGRAM Program Edit Delete Schedule US Ge wt Ch O vould like to do this activity oose One v Choose One Bicycling Bicycling stationary Elliptical Trainer Group Exercise Rowing Thu Fri Sat v o1 L o2 v o3 O o4 E os v oe 0O o7 v os 0O oa v 10 111 E 12 v 130 14M 15 ET 16 v 17 18 E 19 v 2 0 21 v 22 0 23 V 24 O20 26 v 27 0 28 v 290 30 v 31 Rowing stationary Running Running treadmill Walking Walking treadmill Month of August Sun
68. ograms Chris Roberts befitnow connect net Login Print custom designed strengthening and stretching programs Provide high quality service to clients that can only afford to see you once or for a limited number of sessions Joseph Colombo steadyone firstbus com Login By integrating the MyExercisePlan system into your business you will be able to further support your When OU lo into our client ee ae m clients as well generate revenue without any additional investment y g y i Wendy Brown coolchick surfride com Login management tool you will see a Here are the steps you need to take to get started list of your clients using the SyS George Brown coolguy surfride com Login STEP ONE Sign Up For the Service tem and email and login links for mE mE each account Sylvia Steinhagen sylvia_stein juno net Login Filling outthis form will add you to the database of ACE trainers using the system Once you have sold a membership to a client and helped them develop their program they give you permission to access their account You will learn how to do all that in Step Three below Malla noe NA Dunne Dien 0 O M O O Welcome to MyExercisePlan com STEP TWO Purchase Discounted MyExercisePlan Memberships Personal Home Page For Chris Roberts The best way to learn how to use the system is to purchase a membership for yourself and take the training course offered in Step Three below This way you will become thoroughly versed in the use of Primary Exercise Goa
69. orner of any page within the site The functions controlled within this area are as follows e Allow your personal trainer to access your account e Change the email address where your weekly e letter and exercise reminders are delivered e Modify the home page display of scheduled exercise logged data and receipt of weekly e letter e Change your password P _ LD _ w f acd d MyExercisePlan Navigation Navigating your way around the MyExercisePlan website is very simple e Most of the time you will get to where you want to go by using the left side menu e You will only see the Next Step buttons when you are first developing your program as well as after you have made a change that necessitates a program review e The horizontal menus appear within the separate Aerobic Strength and Stretching program segments Logging in i MEMBER EY S tat HOME 8 First locate and click on the Member n v PRE EXERCISE Login button located in the upper right corner of our home page This will take you to a secured connection where you MY EXERCISE GOAL i MY AEROBIC PROGRAM MY STRENGTH PROGRAM MY STRETCHING PROGRAM i SCHEDULE MY WORKOUT Hii LOG MY WORKOUT E BUILD MY PROGRAM can enter your user name and the corresponding password Next click on the Log In button located below the username your email address and password entry fields That s it You will be taken to either your personal home page
70. program Set Up Your Program The process of setting up your MyExercisePlan account and developing your personalized exercise program takes place in the follow ing four steps All you need to do 1s follow the Next Step buttons 1 Membership purchase and account activation 2 Health and fitness assessment 3 Exercise program goal selection 4 Exercise program creation aerobic strength and stretching Additional Features Once your program is set up you can use any ofthe following additional features of the site e Modifying your program e Choose a different goal MY EXERCISE GOAL e Adjust your exercise heart rate by adjusting your estimated maximum heart rate v PRE EXERCISE e Modify program levels v PRE EXERCISE e Change aerobic activities or strength training equipment MY AEROBIC PROGRAM Or MY STRENGTH PROGRAM SCHEDULE MY WORKOUT LOG MY WORKOUT e Custom strengthening and stretching program builder BUILD MY PROGRAM e Exercise scheduling amp logging e Sticking With It assessments and programs STICKING WITH IT e Resource center S RESOURCE CENTER e Question amp Answer forum e Articles e Frequently Asked Questions e Nutrition Analyzer e inks User Administration Area gt useradmin sifu Don t forget to check out the user administration area Once you are logged into the site you reach this by clicking the words User Admin in the upper right hand c
71. put you in this category Please make sure you read the pre exercise health assessment results in your final report and share the information with your physician before you begin your exercise program Estimated Maximum Heart Rate This is nat your maximum exercise heart rate This is an estimation of what your heart rate would be if WOU Were exercising as hard as possible Your exercise heart rate will be calculated as a percentage of this number Rezultz Edit Estimated Maximum Heart Rate 180 beats per minute 140 Depending an your health status your physician may wantto lower this Ifyou are healthy and have physicians clearance to do so you can raise or lower this number to bring your heart rate more in line with your feelings af the exertion Body Mass Index BMI Body Mass Index 23 54 This number gives the relationship of your height to your weight and the need to gain or lose weight Underweight less than 18 5 Ideal between 18 5 and 24 9 Overveight between 25 and 28 8 Obese 30 ar mare Bh figures can be inaccurate You can have a BMI of less than 25 and still be carrying taa much fat weight Likewise you can have a BMI of greater than 25 and simply have a lot af muscle weight Physical Fitness Habits These ratings help us determine the levels for your aerobic strength and flexibility programs Habit Rating Edit Aerobic Exercise Intermediate Intermediate Strength Training Beginner Stretc
72. r the retail price Either way make sure your account email address has been entered into the Referring trainer field on the purchase page so you can collect points toward additional continuing education correspondence courses 5 Use the MyExercisePlan program to provide excellent support services to your clients the MyEx ercisePlan program is incredibly flexible the ways you use the program are as varied as your clientele and your own training techniques To get started just go straight to www MyExercisePlan com trainers acepros php Page 3 i dd Welcome to MyExercisePlan com We would like to start by welcoming you as a fellow fitness professional to MyExercisePlan com As long time fitness professionals ourselves we understand the value you bring to your client s exercise ex perience With this in mind we have developed the MyExercisePlan program to provide you and your clients with a set of tools that you can use together to support the development of safe effective and con sistent exercise habits MyExercisePlan was designed with incredible flexibility in the manner it can be used to support a per sonal training client As such there is no single right way to use it We purposely have not integrated a specific training philosophy into the programs on the website Instead we provide the exerciser with very complete instructions related to the benefits guidelines and cautions in exercise that are specific to their exercise
73. rch name en click Search burger Qur nutrition analyzer breaks down a food to give you the bare facts of its protein fat carbohydrate and sodium content Use itto check on the quality of the fuel you are putting in your body You can even keep track of the effects of your diet on your exercise in your activity log Enter a word or even part of a word that is contained in the particular food you wantto analyze and SEARCH EUER fasi Search Results for burger Step 1 From the list below find the food that is the closestto the food you would like to analyze Step 2 Choose a serving size that will bestfit the quantity of the food you are analyzing Step 3 Enter the number of servings in only ONE of serving fields Step4 Click Add to Menu to be analyzed as a group or individually from within your menu Number of Number of Search Results Serving Size Servings Serving Size Servings BETTY CROCKER HAMBURGER HELPER CHEESEBURGER 4 caches juin MACARONI DRY MIX packag g CHEESE LIMBURGER 1 cup 1 oz FAST FOODS CHEESEBURGER LRG DOUBLE 1 sandwich 1 PATTY VWICONDMNT amp YEG FAST FOODS CHEESEBURGER LRG SINGLE 1 sandwich PATTY VWCONDMNT amp YEG FAST FOODS CHEESEBURGER LRG SINGLE PNE PATTY VWHAM CONDMNT amp VEG FAST FOODS CHEESEBURGER REG DOUBLE PATTY amp BUN PLN 1 sandwich FAST FOODS CHEESEBURGER REG DOUBLE 4 sandwich PATTY amp BUN VW CONDMNT amp VEG STEP 2 Pick from the list of foods by entering
74. sePlan com Message Plain Text BAX File Edit Yiew Insert Format Tools Actions Help Ce Reply Reply to All E Forward amp r BX e From webmaster MyExercisePlan com Sent Mon 5 24 2004 1 37 PM To CE Subject Registration Confirmation Email from MyExercisePlan com Dear Chris Roberts You will receive an email that will link you to the username and password setup page Thank you for joining MyExercisePlan com and congratulations for making the commitment to improve your health and get fit There are two options you can use to create your account on MyExercisePlan com Option One Indicates required form field If the link below is a different color and is underlined then you should be able to click on it and it will take you right to the Create an Account screen on MyExercisePlan com Once you get there you can simply complete the form and follow the instructions as you go along http www myexerciseplan com register create account php action confirm amp Email croberts96 have read and agree with the Terms of Service 40memberemail com amp RegistrationCode ACEQOQ0 1 Go directly to http www MyExercisePlan com click on the Create an Account link to the right of the _ home page Once you get to the create an account page just complete the form on that page Make l p sure you use the email address and registration code given below Remember your username on Gender Date of Birt
75. setup utility that is available on your browser For the Microsoft Internet Ps Explorer browser this utility 1s accessed by selecting File from the browser menu then Page Setup Simply delete any of the information contained in the header and footer fields Footer Page 12 yy dq oe i Copyright 2004 MyExercisePlan com All rights reserved ie a Building Your Client Training Notebook The diverse printing capabilities of the MyExercisePlan program allows you to put to gether a nice training notebook for your clients A training notebook offers many ad x vantages over reading the exercise information directly from the computer monitor E ind i nyexerciseplan com e Many people find it much easier to read from printed copy when compared to pil kena cisepl maximize what is presented on a computer screen especially older clients Comprehensive Exercise Program e The notebook is much more portable than screen output Your client will be able to read their program information in a comfortable setting of their choice For Chris Roberts e The notebook is an excellent method of organizing training information and making changes to programs and routines We recommend that the notebook be set up with the following tabs placed in the notebook in this order e Program Introduction from the beginning of the program printout e Aerobic Exercise the aerobic exercise chapter e Strength Train
76. tart by choosing the equipment that you would like in cluded in your program HOW MUCH HOWOFTEN PROGRAMS SETS REPETITIONS AND WEIGHT How many repetitions of each exercise In the first 30 days start with Over 60 to 90 days progress to STRENGTH TRAINING EQUIPMENT SELECTION Here is where you getto selectthe strength training equipment that will be incorporated into your program Beginners should consider starting with exercise tubing and weight machines As your muscles get in shape you can move on to free weights and body weight exercise 10 15 repetitions per set 8 12 repetitions per set A repetition in strength training is one movement of the weight Strength training programs can contain If you are a beginner in both your strength training and aerobic programs we recommend you wait at as few as 3 or 4 repetitions per setto as many as 15 to 20 Most programs are composed of 8 to 12 least 30 days before you start the strength training portion of your program It is always better to keep it repetitions of each exercise simple at first in order to really get the habit started How many sets of each exercise Choose the Equipment you have access to STE P 2 Gives you reso In the first 30 days start with Over 60 to 90 days progress to ae mendations for strength train odyweight r 1 2 sets of each exercise 1 2 sets of each exercise Dumbbells ing sets repetitions and Barbells weight that is based on
77. wing and Printing Your Personalized Exercise Program You get to the view and print feature by clicking on My Complete Plan U Ma a from either your user Home page or the MyExercisePlan page From Final Report this page you can view or print your entire 35 plus page plan or any of the 7 individual sections within the program The table of contents below will take you to the results of your assessments and to your comprehensive exercise plan You can start at the top then read through without returning to the It is here that you can also view or print the results of your preexercise table of contents or choose any section of interest to you from the listing below health assessment a letter to take to your doctor or the results of your able of Contents ri ire Report B Barriers to Exercise or Readiness to Exercise assessments Welcome Letter Print Report Introduction fy You can also organize you program information into a notebook with vari introduction S ous tabs for each section Your Personalized Exercise Plan Summary Print Summary 8 Your Personalized Exercise Plan Comprehensive Exercise Plan Introduction By Your Personalized Aerobic Program Print Chapter Aerobic Exercise Activities i How hard How long How often Program Progression Support Topics Clicking My Complete Plan from your membership Home page or from
78. xercise program This form is also used to determine the level of your aerobic strength and stretching programs These levels are beginning intermediate and established All of this information can be changed at anytime just by clicking on Pre Exercise button MyExercisePlan provides you with a detailed report of this assess ment and a letter to take to your physician They are available by clicking on the My Complete Plan button that is located on the user home page the place were you land when you first log in or from the My Exercise Plan page Completing this form will determine your exercise level and exercise related health risk Assessment Questionnaire Your risk for exercise related illness arinjury is as follows Moderate to High Risk you must discuss the results with your doctor YOU can read the complete results in your final repart Please complete the following agree ta receive physician clearance prior to beginning an exercise program already have clearance from my physician to take partin an exercise program of my choice SUBMIT feels Pre Exercise The pre exercise health assessment will give you an idea of what factors increase your risk for exercise related illness or injury You can share these results and the recommended exercise program with your personal physician Please answer every question 1 Has anyone in your immediate
79. yExercisePlan membership by this time but if that is not the case you can get one by one of two meth ods 1 Purchase a membership by clicking the 92 REGISTER NOW button on the home page 2 This will take you to a purchase page You may buy either a six month membership or a one year membership Our memberships are not automatically renewed and there will be no further charges to your credit card Note we never have access or in any way keep your credit card number 3 Ifyou work for a company that has purchased a membership for you you will be given access to a password protected page that contains a form that you fill out in order to activate your employer sponsored membership have read and agree with the Terms af Service First Marme Last Mame Chris Roberts Street Address line 1 123 Anystreet Street Address line 2 P e2 __ Cily State or Province Postal Cade Enter all the necessary information to make the membership purchase United States Email Address crabertstememberemail com Please verify Email Address crobers imemberemail com Phone Number Credit Card Type Credit Card Mumber Expiration Date 12345678901 23456 If name on card is different from name on account Welcome to MyExe rcisePlan com Card Holder s First Mame Card Holder s Last Mame THANK YOU Please Select Plan Amount 34 95 6 Month Term CO 59 95 1 Year
80. you do physical activity O Yes No O Don t know 9 Do you ever experience dizziness or even lose consciousness O Yes No O Don t know 10 Do you have a bone joint or muscle problem that could be made worse by participating in physical activity O Yes No O Don t know 11 If Yes to the the previous question What are the bones joints or muscles might be injured with physical activity check all that apply Cl toot ankle tower led knee L upper led hip aroin lower back F chest upper back neck F shoulder L upper arm F elbow O forearm F hand 12 Ahat is your current bodyweight 150 pounds What is your height feet 5 vi inches V 13 Do you know of any reason why participating in an exercise program or any other physical activity might be harmful to your health O Yes No O Don t know 14 Exercise Status Not intending to exercise x SUBMIT Eae Page 9 a Pre Exercise Health amp Fitness Assessment D d Summary Results P This is a very important page that offers both the results of your health and fitness assessment and provides you with the ability to adjust the vari ables in your exercise program The complete results are available by clicking on My Complete Plan from your user home page You will receive either a pre exercise health rating of low risk or moderate to high risk here All MyExercise Plan members must a

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