National Fitness Leadership Association
Resistance Training Leadership Performance Standards
The Resistance Training Leader designs and implements a safe and effective class and/or provides weight room orientation and monitoring for apparently healthy participants.
Resistance Training Leadership Performance Standards build on the NFLA Exercise Theory Prerequisite Knowledge Base.
Health-Related Benefits of Resistance Training
Performance Standard #1
The Resistance Training Leader describes the benefits of resistance training and its relationship to health and wellness.
Competencies
Lists the health benefits associated with resistance training
Uses evidence-based resistance training guidelines (where possible Canadian data)
Indicates the response and adaptability to resistance training
Performance Standard #2
The Resistance Training Leader identifies advantages and disadvantages of various types of resistance training and dispels common myths.
Competencies
Describes different types of equipment that can be used for resistance training
Identifies advantages and disadvantages of machines and free weights regarding flexibility of use, degree of muscle involvement, ease of learning, time efficiency, and safety
Describes and dispels common resistance training myths
Anatomy
Performance Standard
The Resistance Training Leader demonstrates knowledge of human anatomy.
Competencies
Identifies the following muscles (in addition to those covered in NFLA Prerequisite Knowledge Base): serratus anterior, pectoralis minor, hamstrings (biceps femoris, semitendinosus, semimembranosus), rotator cuff (subscapularis, infraspinatus, teres minor, supraspinatus), sartorius, tensor fasciae latae (IT band)
Describes the neuromuscular reflexes (stretch reflex, inverse stretch reflex) and how they affect range of motion and joint stability
Movement Mechanics
Performance Standard
The Resistance Training Leader applies and explains the biomechanics involved in human movement.
Competencies
For these common exercises: bicep curl; row; triceps extension; chest press; hamstring curl; planks; shoulder press; abdominal curl with rotation; back extension; calf raise; leg—abduction, adduction, flexion, and extension; arm—abduction, adduction, flexion, and extension,
Identifies the prime mover, stabilizing muscles, and the type of contraction for each phase of the exercise
Identifies the stabilizing muscle and/or muscle groups, and describes the effect on continued exercise execution
Using the principle of levers, explains how to vary the intensity of each exercise
Describes how to balance conditioning exercises for the muscles surrounding the major joints
Identifies the appropriate static stretch for the muscles used in each exercise
Defines the terms “single joint” and “multi-joint” exercises and identifies which exercises are examples of each
Demonstrates the importance of specific breathing techniques during each exercise
Demonstrates proper lifting and spotting techniques within each exercise
Demonstrates the use of correct mechanics to control speed of movement
Determines and describes how the concepts of base of support and centre of gravity apply in each exercise
Types of Resistance and Force Production
Performance Standard #1
The Resistance Training Leader demonstrates knowledge and applies exercise physiology underlying resistance training and humanmovement.
Competencies
Identifies the impact of eccentric contractions and muscle soreness related to unfamiliar exercises and beginning exercise participants
Identifies the force production possible with common types of resistance training equipment, including dynamic constant, dynamic variable, dynamic progressive and isokinetic
Performance Standard #2
The Resistance Training Leader demonstrates knowledge of resistance training physiology.
Competencies
Describes the physiological changes that occur with resistance training, including neuromuscular recruitment, muscular hypertrophy, body composition, metabolism, muscular strength, bone mineral density, energy systems, muscular endurance, blood lipids, and glucose and insulin levels
Defines a motor unit and describes the changes that occur with resistance training (muscular strength, endurance, and hypertrophy)
Identifies the structure of muscle: myofibrils, muscle cells, actin, and myosin
Identifies the function of muscle fibres, myofibrils, muscle cells, actin, and myosin
Leadership and Communication
I Leadership
Performance Standard #1
The Resistance Training Leader identifies and demonstrates qualities, strategies, and skills of effective leadership.
Competencies
Identifies professional qualities of leadership
Employs the skills of effective resistance training exercise leaders
Applies leadership strategies in the delivery of group exercise classes
Exhibits effective leadership styles and motivation techniques
II Communication
Performance Standard #2
The Resistance Training Leader recognizes and demonstrates a variety of effective communication techniques.
Competencies
Distinguishes between verbal and visual cueing
Describes how to enhance verbal and visual cueing
Utilizes effective communication skills
Applies techniques of giving and receiving feedback
Identifies techniques to reduce voice injury
III Working with Groups
Performance Standard #3
The Resistance Training Leader demonstrates knowledge of group dynamics.
Competencies:
Explains how to create a supportive, participant-centred environment
Identifies and minimizes challenges in leading group exercise classes
Explains and employs the stages of group development
Professional Standard
Performance Standard
The Resistance Training Leader demonstrates professional conduct in a group exercise setting.
Competencies
Adheres to the scope of practice
Acts in accordance to the code of conduct
Acts as an informed resource to colleagues and class participants
Maintains accreditation
Demonstrates commitment to continued education and professional development
Practical Knowledge
Performance Standard #1
The Resistance Training Leader identifies the core muscles and common exercises used in training.
Competencies
States the key function(s) of each core muscle, as outlined in Exercise Theory Prerequisite Knowledge Base
Explains the importance of the core muscles
Describes resistance training for core muscles
Describes postural alignment and implications within resistance training
States the key techniques, precautions, and safety considerations for core stability and mobility exercises
Performance Standard #2
The Resistance Training Leader identifies upper body muscles and common exercises used in training.
Competencies
States the key functions of each upper body muscle, as identified in Exercise Theory Prerequisite Knowledge Base, with the addition of serratus anterior, pectoralis minor, and rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis)
Explains the importance of the upper body muscles
Describes resistance training for upper body muscles
Describes postural alignment and implications within resistance training
States the key techniques, precautions, and safety considerations for upper body stability and mobility exercises
Performance Standard #3
The Resistance Training Leader identifies lower body muscles and common exercises used in training.
Competencies
States the key functions of each lower body muscle, as outlined in Exercise Theory Prerequisite Knowledge Base
Explains the importance of the lower body muscles
Describes resistance training for lower body muscles
Describes postural alignment and implications within resistance training
States the key techniques, precautions, and safety considerations for lower body stability and mobility exercises
Program Planning
Performance Standard
The Resistance Training Leader creates a safe, effective, balanced full-body exercise class through effective exercise selection and established training principles and methods.
Competencies
Describes how to cross train within a resistance training program
Defines and applies common workout terms: reps, sets, and loads
Applies the FITT principle in a resistance training environment, including muscular strength, muscular endurance, and muscular hypertrophy
Explains and applies repetition guidelines for muscular strength, endurance, and hypertrophy
Describes established training methods and principles
Demonstrates evidence-based strength training guidelines, including recommendations supporting resistance training minimums
Differentiates between slow and fast twitch muscle fibre types and how each applies to exercise selection
Demonstrates the following concepts: frequency of resistance training workouts, number of exercises (including balance of opposing muscle groups), workout length, exercise order, rest between sets and workouts, and application of established training principles as they relate to a resistance training programs and classes
Identifies the importance of health pre-screening
Assesses and addresses potential environmental safety issues
Assesses and addresses potential equipment safety issues
Recognizes the implications of legal issues
Identifies common emergency procedures and the exercise leader’s role in response to emergencies in used by designers to mimic real copy.