I am required to do a practical interview for a job position. I am a new trainer with very little experience. What exercises are the most appropriate to take a new client through for an initial assessment? What do your typical first session exercise routine entail? I am just trying to have this planned out before I go in. I know I will be very nervous when I am taking the simulator though a workout.
This is the scenario given to me:
37 year old male client works 45-55 hours a week. wife (nurse) 3 kids. Stayed fit until age 30 and now is sporadic with workouts. He bikes 1-2x/week for 30-90 minutes in the summer, takes cycling classes in the winter. He likes to jog 1-2x/week as well. He lifted in high school and college but has not done so regularly since. His goal is to do a handful of triathlons in the upcoming season and to add a strength routine into his workouts. He thinks he is abler to go to the club 3x/ week during the week and 1x on the weekend.
I am suppose to explain what i have planned for him for the day and for a weekly routine based on the case study. SMART goals, cardio modes, time, and intensity along with strength and flexibility exercises.???
I know this is a lot I have typed, but I really want to succeed at this.. I have the knowledge but not sure how to put it to use in this scenario as an interview. If anyone has a good routine for me to put “this guy” through. I would appreciate the help.
In addition to it’s value as an assessment, I like to have a client’s first session focus on how to correctly perform the exercises I’ll include in his/her training program.
I generally start with an interval workout on a treadmill or recumbent cycle. I’m most interested in having the client understand what it feels like to reach his/her ventilation threshold as measured by heart rate, RPE and ventilation breakpoint (the “talk test.)
For strength exercises I generally include squats (only to 90 degrees of knee flexion, heels down, knees over toes), bench press, overhead press, prone reverse flyes, lat pull-down, seated rowing, prone back extension, ab curls with hips at 90 degrees flexion, E-Z curls for biceps and supine dumbbell elbow extensions for triceps. Find the weight or resistance that allows your client to complete 10-12 reps to temporary muscle failure (10-12 RM.)
Finish with a stretching routine that includes stretches for the hamstrings, quadriceps, pecs and anterior deltoid, gastroc-soleus.
Hope this helps.