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XAGON FITNESS SPORTS & FITNESS SCHOOL Personal Training Diploma - EUROPEACTIVE Accredited, EREPS EQF 4 Writing - editing: Stavros Dedoukos Contribute: George Xiros Exercises images: S. Dedoukos

Curriculum

1 Εισαγωγή στην Καλλισθενική και στη Φιλοσοφία 0 topics
2 1.1. INTRODUCTION TO PERSONAL TRAINING 8 topics
  1. 🔒 PERSONAL TRAINING
  2. 🔒 CERTIFICATION OF KNOWLEDGE - ABILITIES - SKILLS
  3. 🔒 EUROPEACTIVE
  4. 🔒 REGISTRATION WITH ΕREPS
  5. 🔒 EREPS CODE OF ETHICAL PRACTICE
  6. 🔒 TEN RULES FOR EXERCISE PROFESSIONALS
  7. 🔒 PERSONAL TRAINER RESTRICTIONS AND RESPONSIBILITIES
  8. 🔒 SELF- COMMITMENT RULES OF PERSONAL TRAINER
3 1.2. HUMAN BODY - MUSCULAR SYSTEM 41 topics
  1. 🔒 MAIN SYSTEMS AND FUNCTION OF HUMAN BODY
  2. 🔒 SKELETAL SYSTEM
  3. 🔒 CARDINAL PLANES & AXES OF MOVEMENT
  4. 🔒 DEFINITION AND DESCRIPTION OF ANATOMICAL POSITION
  5. 🔒 DESCRIPTION OF SKELETAL STRUCTURE
  6. 🔒 BONES NUMBER, SHAPE AND FUNCTION IN HUMAN BODY
  7. 🔒 MORPHOLOGY OF LONG BONES
  8. 🔒 JOINTS
  9. 🔒 JOINT CLASSIFICATION
  10. 🔒 DIARTHROSIS (SYNOVIAL JOINT) DESCRIPTION
  11. 🔒 NORMAL RANGE OF MOTION AND LIMITED FACTORS
  12. 🔒 SKELETAL SEGMENTS
  13. 🔒 VERTEBRAL COLUMN
  14. 🔒 VERTEBRAE CLASSIFICATION AND NUMBER
  15. 🔒 VERTEBRAL COLUMN CURVES
  16. 🔒 FUNCTIONAL MEANING OF THE VERTEBRAL COLUMN
  17. 🔒 INTERVERTEBRAL DISCS
  18. 🔒 POSTURAL DEVIATION OF THE VERTEBRAL COLUMN
  19. 🔒 MAIN JOINT OF THE VERTEBRAL COLUMN
  20. 🔒 STRUCTURES AND JOINTS OF UPPER AND LOWER EXTREMITIES
  21. 🔒 COMPARISON OF MALE AND FEMALE PELVIS
  22. 🔒 MUSCULAR SYSTEM
  23. 🔒 DESCRIPTION OF THE SKELETAL MUSCLE
  24. 🔒 PARTS OF THE SKELETAL MUSCLE
  25. 🔒 MUSCLES' INSERTIONS
  26. 🔒 TENDONS
  27. 🔒 MUSCLE CLASSIFICATION-CHARACTERIZATIONS AND DISTINCTIONS
  28. 🔒 BASIC FUNCTIONAL PROPERTIES OF THE MUSCULAR TISSUE
  29. 🔒 MUSCLE CONTRACTION
  30. 🔒 MUSCLE CONTRACTION TYPES
  31. 🔒 MOTOR UNITS
  32. 🔒 ACTIVATION AND CONTRIBUTION OF MOTOR UNITS
  33. 🔒 STIMULUS AND MUSCLE CONTRACTION
  34. 🔒 MECHANICAL PROPERTIES OF MUSCLES
  35. 🔒 MUSCLE TONE
  36. 🔒 TYPES OF MUSCLE FIBERS
  37. 🔒 MUSCLE FIBERS RECRUITMENT
  38. 🔒 MUSCLE PAIN
  39. 🔒 MUSCLE SPASM
  40. 🔒 MUSCLE HYPERTROPHY
  41. 🔒 TOPOGRAPHY OF THE MAIN MUSCLES
4 1.3. JOINT MOTION - MUSCLE ACTION 10 topics
  1. 🔒 GENERAL TERMINOLOGY OF ARTICULAR
  2. 🔒 SHOULDER JOINT MOVEMENTS
  3. 🔒 SCAPULOHUMERAL (GLENOHUMERAL) RYTHM
  4. 🔒 SCAPULA MOVEMENTS
  5. 🔒 ELBOW JOINT MOVEMENTS
  6. 🔒 WRIST JOINT MOVEMENTS
  7. 🔒 MOVEMENTS OF THE SPINE
  8. 🔒 HIP JOINT MOVEMENTS
  9. 🔒 KNEE JOINT MOVEMENTS
  10. 🔒 MOVEMENTS OF ANKLE JOINT
5 1.4. INDICATIVE BODYWEIGHT EXERCISES 8 topics
  1. 🔒 TERMINOLOGY OF EXERCISES
  2. 🔒 BASIC EXERCISE CLASSIFICATION
  3. 🔒 BODYWEIGHT EXERCISES
  4. 🔒 1 – UPRIGHT BODYWEIGHT EXERCISES
  5. 🔒 2 - BODYWEIGHT EXERCISES IN SUPPORTING POSITION
  6. 🔒 3 – NEUTRAL BODYWEIGHT BEARING EXERCISES
  7. 🔒 EXAMPLES OF QUICK EXERCISES TRAINING
  8. 🔒 KNOWLEDGE ASSESSMENT QUESTIONS
6 INTRODUCTION OF TRAINING DAY #2 0 topics
7 2.1. BODY POSTURE / ORTHOSOMY – basic position 35 topics
  1. 🔒 GENERAL PRINCIPLES OF THE UPRIGHT STANDING
  2. 🔒 GUIDELINE FOR TRAINER
  3. 🔒 UPRIGHT POSITION
  4. 🔒 NEUTRAL SPINAL AND PELVIC POSITION
  5. 🔒 SHORT CHECK LIST OF THE UPRIGHT POSITION
  6. 🔒 FUNDAMENTAL (KEY) POSTURES / POSITION & STARTING POSITIONS
  7. 🔒 1 – STANDING POSITION/ POSTURE
  8. 🔒 2 – SEMI SQUAT (POSITION FOR SQUATS)
  9. 🔒 3 – INCLINE POSITION (STOOP POSITION)
  10. 🔒 4 - LUNGES POSITION (SPLIT STANCE)
  11. 🔒 5 – SITTING POSITION
  12. 🔒 6 – QUADRUPISAL POSITION (4-POINTS POSITION)
  13. 🔒 7 – PRONE PLANK
  14. 🔒 8 – SIDE PLANK
  15. 🔒 9 –SUPINE POSITION
  16. 🔒 10 –PRONE POSITION
  17. 🔒 11 – SIDE LYING POSITION (LYING ON EITHER SIDE)
  18. 🔒 12 - KNEELING POSITION
  19. 🔒 DEADLIFTS
  20. 🔒 PRACTICAL SELF- TRAINING
  21. 🔒 TEACHING - TEACHING GUIDANCE
  22. 🔒 CLASSIFICATION OF TEACHING EXERCISES
  23. 🔒 1. STANDING EXERCISES
  24. 🔒 2. SUPPORTING EXERCISES
  25. 🔒 3. NEUTRAL EXERCISES
  26. 🔒 SUGGESTED TEACHING PATTERN OF EXERCISES
  27. 🔒 TEACHING GUIDANCE (CUING)
  28. 🔒 ANALYSIS OF BASIC METHODS / TYPES OF GUIDANCE
  29. 🔒 1. VISUAL CONTACT-NON VERBAL
  30. 🔒 2. ORAL GUIDANCE/ VERBAL
  31. 🔒 3. TACTILE GUIDANCE
  32. 🔒 CORRECTION OF EXERCISES MISTAKES
  33. 🔒 PRACTICAL INSTRUCTIONS FOR FEEDBACK AND GUIDELINES
  34. 🔒 BASIC MISTAKES IN TEACHING/ CORRECTING
  35. 🔒 COMMUNICATION PRINCIPLES
8 2.2. PARTS–STRUCTURE OF THE TRAINING SESSION 0 topics
9 2.3. WARM-UP 7 topics
  1. 🔒 WARM-UP DEFINITION AND BENEFITS
  2. 🔒 WARM-UP TYPES
  3. 🔒 1) GENERAL WARM-UP
  4. 🔒 BASIC RULES OF THE GENERAL WARM UP
  5. 🔒 2) SPECIFIC OR RELATED WAR-MUP
  6. 🔒 SUBJECTIVE PERCEPTION OF THE WARM-UP
  7. 🔒 STATIC STRETCHES IN WARM-UP: YES OR NO?
10 2.4. MODELS OF GENERAL WARM UP 5 topics
  1. 🔒 EXAMPLES OF WARM UP OF JOINT MOBILIZATIONS
  2. 🔒 ΕΧAMPLE OF WARM UP AT HOMED-PERSONAL TRAINING
  3. 🔒 EXAMPLES OF WARM-UP MOVING IN THE ROOM (KINETIC)
  4. 🔒 EXAMPLES OF WARM-UP FOR ELDERLY PEOPLE
  5. 🔒 KNOWLEDGE ASSESSMENT QUESTIONS
11 INTRODUCTION OF TRAINING DAY #3 0 topics
12 3.1. INTRODUCTION TO STRENGTH TRAINING 12 topics
  1. 🔒 STRENGTH TRAINING: GENERAL CONCEPTS
  2. 🔒 TYPES OF USED RESISTANCE
  3. 🔒 TERMINOLOGY AND BASIC TYPES OF GRIPS
  4. 🔒 SAFE DUMBBELL GRIP AND LIFTING FROM THE FLOOR
  5. 🔒 THE CORRECT BREATHING PATTERN DURING EXERCISES
  6. 🔒 A) WEIGHTS AND DUMBBELLS
  7. 🔒 B) RESISTANCE BAND
  8. 🔒 FLEXIBILITY OF THE USE OF BANDS
  9. 🔒 CONTRAINDICATIONS OF RESISTANCE TRAINING
  10. 🔒 LIGHT OR HEAVY BAND?
  11. 🔒 REGULATION OF THE PROVIDED RESISTANCE
  12. 🔒 CAUTION POINTS FOR ALL STRENGTHENING EXERCISES
13 3.2. BASIC MYOLOGY OF THE LOWER BODY/EXTREMITY 14 topics
  1. 🔒 PELVIC MUSCLES
  2. 🔒 ILIOPSOAS MUSCLE
  3. 🔒 GLUTEUS MAXIMUM (GLUTEUS MAJOR)
  4. 🔒 TENSOR FASCIA LATA
  5. 🔒 GLUTEUS MEDIUS
  6. 🔒 GLUTEUS MINIMUS
  7. 🔒 PIRIFORMIS
  8. 🔒 DEEP PELVIC MUSCLES
  9. 🔒 THIGH MUSCLES
  10. 🔒 PECTINEUS
  11. 🔒 QUADRICEPS MUSCLE
  12. 🔒 INNER THIGHS- ADDUCTORS MUSCLES
  13. 🔒 POSTERIOR THIGH MUSCLES
  14. 🔒 TIBIAL MUSCLES
14 3.3. TRAINING EXERCISES FOR THE LOWER BODY 22 topics
  1. 🔒 DUMBBELL TOE RAISES
  2. 🔒 INDICATIVE VARIATION OF CALF EXERCISES
  3. 🔒 BODY WEIGHT SQUATS
  4. 🔒 INDICATIVE VARIATIONS OF BODYWEIGHT SQUATS
  5. 🔒 SEMI SQUATS OR DEEP SQUATS;
  6. 🔒 DUMBBELL SQUATS
  7. 🔒 INDICATIVE VARIATIONS OF DUMBBELL SQUATS
  8. 🔒 BARBELL BACK SQUATS
  9. 🔒 BARBELL FRONT SQUATS
  10. 🔒 BARBELL LUNGE SQUAT
  11. 🔒 INDICATIVE VARIATIONS OF BARBELL SQUATS
  12. 🔒 FRONT DUMBBELL LUNGES
  13. 🔒 INDICATIVE VARIATIONS OF LUNGES EXERCISE
  14. 🔒 EXERCISES FOR THIGH MUSCLES USING DIFFERENT EQUIPMENT
  15. 🔒 DUMBEEL ROMANIAN DEADLIFT
  16. 🔒 FLOOR BRIDGES
  17. 🔒 INDICATIVE BODY WEIGHT EXERCISES FOR GLUTEAL MUSCLES
  18. 🔒 INDICATIVE EXERCISES FOR GLUTEAL MUSCLES USING DUMBBELLS
  19. 🔒 INDICATIVE EXERCISES FOR GLUTEAL MUSCLES USING BARBELL
  20. 🔒 INDICATIVE EXERCISES FOR GLUTEAL MUSCLES USING FITBALL
  21. 🔒 INDICATIVE EXERCISES FOR HAMSTRINGS
  22. 🔒 INDICATIVE EXERCISES FOR ADDUCTORS MUSCLES
15 3.4. COOL DOWN/ WARM DOWN/RECOVERY 4 topics
  1. 🔒 COOL DOWN
  2. 🔒 COOL DOWN CONTENT
  3. 🔒 CAUTION POINTS OF COOL DOWN
  4. 🔒 SUBJECTIVE PERCEPTION OF COOL DOWN
16 3.5. MOBILITY - RESISTANCE - STRETCHES 21 topics
  1. 🔒 DEFINITION OF MUSCULAR STRETCHING AND GOALS
  2. 🔒 POSITIVE STRETCHING RESULTS
  3. 🔒 POSSIBLE NEGATIVE STRETCHING RESULTS
  4. 🔒 STRETCHING SAFETY
  5. 🔒 WHO SHOULD AVOID PERFORM STRETCHES (case by case)
  6. 🔒 SPECIFIC FEATURES OF MUSCLE GROUP
  7. 🔒 BASIC TYPES OF STRETCHING
  8. 🔒 Α) STATIC TYPE OF STRETCHES
  9. 🔒 ACTIVE AND PASSIVE TYPES OF STATIC STRETCHES
  10. 🔒 THREE PHASE- VARIATION OF THE STATIC STRETCHES
  11. 🔒 BREATHING PATTERN DURING STATIC STRETCHES
  12. 🔒 Β) DYNAMIC STRETCHING
  13. 🔒 ADVANTAGES AND DISADVANTAGES OF DYNAMIC STRETCHES
  14. 🔒 SAFE IMPLEMENTATION OF DYNAMIC TYPE OF STRETCHING
  15. 🔒 GENERAL INSTRUCTION FOR STRETCHING
  16. 🔒 SUGGESTIONS FOR STRETCHING IN FITNESS
  17. 🔒 EXAMPLES OF MUSCULAR PARTICIPATION IN STRETCHING
  18. 🔒 EXAMPLES OF STRETCHES
  19. 🔒 EXAMPLES OF STATIC STRETCHES OF THE LEG / LOWER BODY
  20. 🔒 INDICATIVE STATIC STRETCHING PLAN
  21. 🔒 KNOWLEDGE ASSESSMENT QUESTIONS
17 INTRODUCTION OF TRAINING DAY #4 0 topics
18 4.1. BASIC MYOLOGY OF THE TRUNK 26 topics
  1. 🔒 MUSCLE OF THE POSTERIOR SURFACE
  2. 🔒 UPPER BACK MUSCLES
  3. 🔒 TRAPEZIUS
  4. 🔒 RHOMBOID MAJOR AND MINOR
  5. 🔒 LEVATOR SCAPULAE
  6. 🔒 LATISSIMUS DORSI
  7. 🔒 MAIN COMBINATION MOVEMENT OF THE UPPER BACK MUSCLES
  8. 🔒 COSTALATERAL MUSCLES
  9. 🔒 INDIGENOUS MUSCLES OF THE BACK
  10. 🔒 LONG INDIGENOUS BACK MUSCLES
  11. 🔒 MULTIFIDUS MUSCLE
  12. 🔒 SHORT INDIGENOUS MUSCLES OF THE BACK
  13. 🔒 MUSCLE OF THE ANTERIOR SURFACE OF THE TRUNK
  14. 🔒 CHEST MUSCLES
  15. 🔒 DIAPHRAGM
  16. 🔒 SHOULDER- THORACIS MUSCLE
  17. 🔒 PECTORALIS MAJOR ACTIONS
  18. 🔒 PECTORALIS MINOR: ACTIONS
  19. 🔒 SERRATUS ANTERIOR: ACTIONS
  20. 🔒 INDIGENOUS THORACIC MUSCLE
  21. 🔒 MUSCLES OF THE ABDOMINAL WALL (ABDOMINAL MUSCLES)
  22. 🔒 GENERAL ACTIONS OF THE ABDOMINAL MUSCLES
  23. 🔒 DESCRIPTION AND ACTIONS OF THE RECTUS ABDOMINIS
  24. 🔒 PYRAMIDALIS MUSCLE
  25. 🔒 OBLIQUE ABDOMINAL MUSCLES
  26. 🔒 THE MUSCLES OF THE POSTERIOR ABDOMINAL WALL
19 4.2. EXERCISES FOR THE UPPER BODY / TRUNK 44 topics
  1. 🔒 INDICATIVE EXERCISES FOR THE UPPER BACK
  2. 🔒 FROM INCLINED POSITION, DUMBBELL CLOSE GRIP ROW EXERCISE
  3. 🔒 BARBELL CLOSE GRIP ROW EXERCISE FROM INCLINED POSITION
  4. 🔒 DUMBBELL CLOSE GRIP ROW (ALTERNATIVELY)
  5. 🔒 SINGLE ARM CLOSE GRIP ROW
  6. 🔒 INDICATIVE DUMBBELL (ROW) EXERCISES FOR BACK
  7. 🔒 ONE DUMBBELL/ AUXILIARY INSTRUMENTS EXERCISES FOR THE BACK
  8. 🔒 INDICATIVE BARBELL ROW (ROWING) EXERCISES FOR THE BACK
  9. 🔒 INDICATIVE SINGLE-BAR OR DOUBLE-BAR EXERCISES FOR THE BACK
  10. 🔒 INDICATIVE BAND EXERCISES FOR THE BACK
  11. 🔒 DUMBBELL SHRUG
  12. 🔒 INDICATIVE EXERCISES FOR TRAPEZIUS
  13. 🔒 INDICATIVE STRETCHES FOR THE BACK MUSCLES
  14. 🔒 INDICATIVE EXERCISES FOR THE LOWER BACK/DORSAL MUSCLES
  15. 🔒 TRUNK EXTENSION FROM PRONE POSITION
  16. 🔒 INDICATIVE EXERCISES OF THE INDIGENOUS MUSCLES OF THE BACK
  17. 🔒 INDICATIVE BENCH EXERCISES FOR DORSAL MUSCLES
  18. 🔒 INDICATIVE STRETCHES FOR NECK- BACK- SPINE
  19. 🔒 INDICATIVE EXERCISES FOR THORACIC/CHEST MUSCLES
  20. 🔒 EXAMPLES OF TECHNIQUES FROM SUPINE AND RAISING POSITION
  21. 🔒 DUMBBELL CHEST PRESSES
  22. 🔒 DUMBBELL CHEST PRESSES - TURN ARMS
  23. 🔒 FLYES
  24. 🔒 FLYES AND CHEST PRESSES COMBINATION
  25. 🔒 DUMBBELL PULL- OVER
  26. 🔒 INDICATIVE DUMBBELLS CHEST EXERCISES ON BENCH (OR STEP)
  27. 🔒 INDICATIVE BARBELL CHEST EXERCISES
  28. 🔒 WIDE PUSH UPS
  29. 🔒 INDICATIVE BODYWEIGHT CHEST PRESSES
  30. 🔒 CHEST PRESSES EXERCISES USING DIFFERENT EQUIPMENT
  31. 🔒 INDICATIVE STRETCHES FOR THORACIC MUSCLES
  32. 🔒 INDICATIVE EXERCISES FOR ABDOMINAL (ABS) MUSCLES
  33. 🔒 MUSCULAR PARTICIPATION IN IMPLEMENTATION OF ABS EXERCISES
  34. 🔒 EXAMPLES OF ABDOMINAL MUSCLES’ ACTION
  35. 🔒 CRUNCHES
  36. 🔒 CRUNCHES TWIST
  37. 🔒 RAISED LEG CRUNCHES
  38. 🔒 REVERSE CRUNCHES
  39. 🔒 FRONT PLANK
  40. 🔒 INDICATIVE EXERCISES FOR RECTUS ABDOMINIS
  41. 🔒 INDICATIVE EXERCISES FOR THE OBLIQUE ABDOMINIS
  42. 🔒 INDICATIVE EXERCISES ABS MUSCLES / USING DIFFERENT EQUIPMENT
  43. 🔒 INDICATIVE STRETCHING TECHNIQUES FOR ABDOMINAL MUSCLES
  44. 🔒 KNOWLEDGE ASSESSMENT QUESTION
20 INTRODUCTION OF TRAINING DAY #5 0 topics
21 5.1. BASIC MYOLOGY OF THE ARMS/UPPER EXTREMITY 21 topics
  1. 🔒 MUSCLES OF THE SHOULDER GIRDLE
  2. 🔒 DELTOID
  3. 🔒 SUPRASPINATUS
  4. 🔒 INFRASPINATUS
  5. 🔒 SUBSCAPULARIS
  6. 🔒 TERES MAJOR
  7. 🔒 TERES MINOR
  8. 🔒 ROTATOR CUFF
  9. 🔒 MUSCLES OF THE HUMERUS
  10. 🔒 MUSCLES OF THE ANTERIOR SURFACE OF THE HUMERUS
  11. 🔒 BICEPS BRACHII
  12. 🔒 BRACHIALIS
  13. 🔒 CORACOBRACHIALIS
  14. 🔒 MUSCLES OF THE POSTERIOR SURFACE OF HUMERUS
  15. 🔒 TRICEPS BRACHII
  16. 🔒 ANCONEUS MUSCLE
  17. 🔒 MUSCLES OF THE FOREARM
  18. 🔒 MUSCLES OF THE ANTERIOR SURFACE OF THE FOREARM
  19. 🔒 MUSCLES OF THE OUTER SURFACE OF THE FOREARM
  20. 🔒 MUSCLES OF THE POSTERIOR SURFACE OF THE FOREARM
  21. 🔒 MUSCLES OF THE HAND
22 5.2. INDICATIVE EXERCISES FOR THE DELTS/ARMS 28 topics
  1. 🔒 INDICATIVE EXERCISE PROGRAM FOR SHOULDERS
  2. 🔒 LATERAL ARM RAISES
  3. 🔒 BARBELL HIGH ROW EXERCISE
  4. 🔒 DUMBBELL WIDE ROW
  5. 🔒 HALF- KNEELING DUMBBELL HORIZONTAL ABDUCTION
  6. 🔒 OVER HEAD PRESSES
  7. 🔒 DUMBBELL CUBAN PRESSES
  8. 🔒 INDICATIVE DUMBBELL EXERCISES FOR SHOULDERS
  9. 🔒 INDICATIVE BARBELL EXERCISES FOR SHOULDERS
  10. 🔒 INDICATIVE SHOULDERS EXERCISES BY DIFFERENT WAYS
  11. 🔒 INDICATIVE EXERCISES FOR ROTATOR CUFF MUSCLES
  12. 🔒 INDICATIVE EXERCISE FOR TRICEPS-BICEPS- FOREARM MUSCLES
  13. 🔒 KNEELING PUSH UPS
  14. 🔒 TRICEPS BENCH DIP
  15. 🔒 SINGLE ARM DUMBBELL KICKBACK
  16. 🔒 BARBELL FRENCH PRESSES
  17. 🔒 SUPINE DUMBBELL PRESSES
  18. 🔒 INDICATIVE DUMBBELL EXERCISES FOR TRICEPS
  19. 🔒 INDICATIVE EXERCISES FOR TRICEPS USING DIFFERENT EQUIPMENT
  20. 🔒 ARM FLEXION USING RESISTANCE BAND
  21. 🔒 ARM FLEXION USING RESISTANCE BAND
  22. 🔒 INDICATIVE DUMBBELL EXERCISES FOR BRACHIALIS
  23. 🔒 INDICATIVE BARBELL EXERCISES FOR BRACHIALIS MUSCLE
  24. 🔒 DIFFERENT INDICATIVE EXERCISES FOR BRACHIALIS MUSCLE
  25. 🔒 REVERSE CURL
  26. 🔒 INDICATIVE EXERCISES FOR FOREARM MUSCLES
  27. 🔒 INDICATIVE STRETCHING TECHNIQUES FOR UPPER BODY/ EXTREMITY
  28. 🔒 KNOWLEDGE ASSESSMENT QUESTIONS
23 INTRODUCTION OF TRAINING DAY #6 0 topics
24 6.1. WEIGHT TRAINING EXERCISES / INDOOR - GYM 17 topics
  1. 🔒 ADVANTAGES OF GYM EQUIPMENT
  2. 🔒 DISADVANTAGE OF GYM EQUIPMENT
  3. 🔒 BASIC EXERCISES FOR CALF
  4. 🔒 BASIC EXERCISES FOR QUADRICEPS - GLUTEAL MUSCLES
  5. 🔒 BASIC EXERCISE PROGRAM FOR HAMSTRINGS – GLUTEAL
  6. 🔒 BASIC EXERCISE PROGRAM FOR CHEST
  7. 🔒 BASIC EXERCISE PROGRAM FOR BACK MUSCLES
  8. 🔒 BASIC EXERCISES PROGRAM FOR INDIGENOUS DORSAL MUSCLES
  9. 🔒 BASIC EXERCISES FOR SHOULDERS
  10. 🔒 BASIC EXERCISE PROGRAM FOR TRICEPS MUSCLE
  11. 🔒 BASIC EXERCISE PROGRAM FOR THE ELBOW FLEXOR MUSCLES
  12. 🔒 BASIC EXERCISES FOR THE FOREARM
  13. 🔒 BASIC EXERCISE PROGRAM FOR ABDOMINAL MUSCLES
  14. 🔒 EXAMPLE OF EXERCISE TRAINING
  15. 🔒 MODIFICATIONS - ADJUSTMENTS (if necessary)
  16. 🔒 WHY DO I CHOOSE THE VARIATION OF EXERCISE
  17. 🔒 EXAMPLES OF MUSCULAR DIFFERENTIATION IN VARIATION
25 6.2. BASIC INJURY PREVENTION MEASURES 14 topics
  1. 🔒 FOCUSED INJURY PREVENTION TIPS
  2. 🔒 PREVENTION AGAINST NECK INJURIES
  3. 🔒 PREVENTION AGAINST SHOULDER INJURIES
  4. 🔒 PREVENTION AGAINST ELBOW INJURIES
  5. 🔒 PREVENTION AGAINST WRIST INJURIES
  6. 🔒 PREVENTION AGAINST LOW BACK INJURIES
  7. 🔒 PREVENTION AGAINST KNEE INJURIES
  8. 🔒 SAFETY INSTRUCTIONS FOR CARDIO-EQUIPMENT
  9. 🔒 TREADMILL
  10. 🔒 STATIONARY BIKE
  11. 🔒 CROSS-TRAINER MACHINE
  12. 🔒 STEP MACHINE
  13. 🔒 ROW MACHINE
  14. 🔒 KNOWLEDGE ASSESSMENT QUESTIONS
26 Quiz 0 topics
27 INTRODUCTION OF TRAINING DAY #7 0 topics
28 7.1. ERGOPHYSIOLOGY 25 topics
  1. 🔒 THE ENERGY CONCEPT
  2. 🔒 CALORIES
  3. 🔒 METABOLISM
  4. 🔒 ESTIMATION/ CALCULATION OF ENERGY NEEDS
  5. 🔒 EVALUATION OF BASIC METABOLIC RATE
  6. 🔒 ADDITIONAL ENERGY NEED EVALUATION
  7. 🔒 METABOLIC (ENERGY) EQUIVALENTS OF TASKs
  8. 🔒 OUR ENERGY CURRENCY: ATP
  9. 🔒 RESOURCES AND ENERGY PRODUCTION MECHANISMS
  10. 🔒 ENERGY PRODUCTION MACHINES (SYSTEMS)
  11. 🔒 QUANTITY PARTICIPATION OF ENERGY MECHANISMS
  12. 🔒 MAXIMUM OXYGEN UPTAKE
  13. 🔒 EVALUATION- MEASUREMENT VO2max
  14. 🔒 COOPERATION OF ENERGY SYSTEMS AND ANAEROBIC THRESHOLD
  15. 🔒 THE ROLE OF LACTIC ACID
  16. 🔒 CONDITIONS OF LACTIC ACID PRODUCTION
  17. 🔒 THE NEW CONCEPTS FOR LACTIC ACID
  18. 🔒 THE KREBS CYCLE
  19. 🔒 FAT’S CONTRIBUTION TO ENERGY EFFORTS
  20. 🔒 EXPLOITATION AND RENEWAL OF ENERGY RESERVES (STOCKS)
  21. 🔒 EXHAUSTION OF GLYCOGEN RESERVES
  22. 🔒 LACK OF ENERGY RESERVES
  23. 🔒 RECONSTRUCTION OF ENERGY RESERVES (STOCKS)
  24. 🔒 SUMMARY: FOOD ENERGY SUPPLY
  25. 🔒 THE CAUSE OF FATIGUE DURING TRAINING
29 7.2. DESIGN OF GYM PROGRAM 14 topics
  1. 🔒 KEY FACTORS OF GOOD PHYSICAL CONDITION
  2. 🔒 EXERCISES GUIDELINES FOR HEALTHY ADULTS
  3. 🔒 BASIC PARAMETERS OF TRAINING PROGRAMS
  4. 🔒 BASICS ON WEIGHT TRAINING (RESISTANCE)
  5. 🔒 GYM PROTOCOL FOR BEGINNERS AND UNTRAINED
  6. 🔒 MODEL OF PROGRAM GRADATION OF BEGINNERS
  7. 🔒 TRAINING SESSION’S INDICATIVE PLAN FOR BEGINNERS
  8. 🔒 TYPICAL TRAINING SESSION (FULL BODY) FOR BEGINNERS
  9. 🔒 TYPICAL TRAINING SESSION FOR INTERMEDIATE LEVEL - 1
  10. 🔒 TRAINING SESSION MODEL FOR INTERMEDIATE LEVEL - 2
  11. 🔒 SEPARATION MODEL (SPLIT SYSTEM) OF INTERMEDIATE TRAINEE
  12. 🔒 MUSCLE HYPERTROPHY–INCREASE OF MUSCLE MASS
  13. 🔒 MUSCLE HYPERTROPHY TYPES AND TRAINING APPROACH
  14. 🔒 CUT BODY - SHRED
30 7.3 CODIFICATION OF STRENGTH EXERCISE PROTOCOLS 10 topics
  1. 🔒 RELATIONSHIP TIME UNDER TENSION- REPETITIONS-MODIFICATIONS
  2. 🔒 PROTOCOL 1 - GOAL: GENERAL STRENGTH
  3. 🔒 PROTOCOL 2 – GOAL: DEVELOPING MAXIMUM STRENGTH
  4. 🔒 PROTOCOL 3 – GOAL: MUSCULAR HYPERTROPHY
  5. 🔒 OPTIMAL STANDARD APPROACH TO STRENGTH TRAINING
  6. 🔒 BODYBUILDING OPTIMAL STANDARD ACCORDINGLY THE TARGET
  7. 🔒 DIFFERENT APPROACHES ACCORDING THE TARGET
  8. 🔒 PERIODICITY OF TRAINING (TRAINING PERIODISATION)
  9. 🔒 USED CONCEPTS IN PERIODICITY
  10. 🔒 KNOWLEDGE SELF-ASSESSMENT QUESTIONS
31 INTRODUCTION OF TRAINING DAY #8 0 topics
32 INTRODUCTION: SPORTS TRAINING AND SPORTS CONDITIONING 0 topics
33 GENERAL INFORMATION OF "SPORT" PROGRAMS 0 topics
34 PERIODICITY AND CATEGORIZATION OF EXERCISES OF ATHLETES 0 topics
35 8.1. OLYMPIC WEIGHTLIFTING 15 topics
  1. 🔒 ΜILO OF CROTON
  2. 🔒 MODERN OLYMPIC WEIGHTING CONTEST
  3. 🔒 BENEFITS FOR THE BODY FROM THE USE OF MOVEMENTS OF WEIGHTLIFTING
  4. 🔒 OFFICIAL SPECIFICATIONS FOR OLYMPIC BAR
  5. 🔒 WEIGHTLIFTING RACE MOVEMENTS
  6. 🔒 1. SNATCH
  7. 🔒 2. CLEAN AND JERK (ON SHOULDERS AND LIFTING)
  8. 🔒 BASIC LEARNING PRINCIPLES FOR NON-WEAKERS
  9. 🔒 BASIC WEIGHT TRAINING METHODS FOR NON-WEIGHTLIFTERS
  10. 🔒 BASIC TRAINING METHODS IN WEIGHTLIFTING
  11. 🔒 REPETITIONS USING FIXED WEIGHTS
  12. 🔒 REPETITIONS WITH ADJUSTABLE WEIGHTS
  13. 🔒 SINGLE REPETITIONS WITH FIXED WEIGHTS
  14. 🔒 SINGLE REPETITIONS WITH ADJUSTABLE WEIGHTS
  15. 🔒 BULGARIAN TRAINING METHODOLOGY
36 8.2. POWERLIFTING 11 topics
  1. 🔒 POWER LIFTING TRAINING STRUCTURES
  2. 🔒 EXERCISES – TRAINING DIVISION
  3. 🔒 MODEL OF TYPICAL TRAINING POWER LIFTING PLAN
  4. 🔒 COMMON POWER LIFTING TRAINING SYSTEMS
  5. 🔒 SIMPLE REPEATS
  6. 🔒 PYRAMID SYSTEM (TRIANGLE PROGRAM)
  7. 🔒 «3 - 5» SYSTEM
  8. 🔒 PAP ACCESSORY TECHNIQUE
  9. 🔒 DETACHMENTS
  10. 🔒 CORNERS OF DIFFICULTY
  11. 🔒 CHEATING REPEATS
37 8.3. POWERBUILDING TRAINING 2 topics
  1. 🔒 INDICATIVE DYNAMIC EXERCISES
  2. 🔒 KNOWLEDGE ASSESSMENT QUESTIONS
38 INTRODUCTION OF TRAINING DAY #9 0 topics
39 9.1. REPETITIONS OF ERGOPHYSIOLOGY 2 topics
  1. 🔒 A) NUTRITION - CALORIES
  2. 🔒 B) ATP ENERGY
40 9.2. FREE WEIGHT AND MACHINES 0 topics
41 9.3. TRAINING SYSTEMS IN GYM 5 topics
  1. 🔒 INTERVAL METHOD OF MULTIPLE SETS
  2. 🔒 THE NECESSITY OF IMPLEMENTING THE TRAINING SYSTEMS
  3. 🔒 THE BIG MISTAKE
  4. 🔒 CONDITIONS FOR IMPLEMENTATION OF TRAINING SYSTEMS
  5. 🔒 BASIC SYSTEMS IN PERSONAL TRAINING
42 INTRODUCTION OF TRAINING DAY #10 0 topics
43 CARDIORESPIRATORY TRAINING 0 topics
44 10.1. BASIC PRINCIPLES- BENEFITS - FEATURES 3 topics
  1. 🔒 FEATURES OF CARDIORESPIRATORY PROGRAMS
  2. 🔒 AEROBIC TRAINING ADJUSTMENTS / ADAPTATIONS
  3. 🔒 CARDIORESPIRATORY EXERCISE PARAMETERS
45 10.2. EVALUATION OF THE INTENSITY OF THE EFFORT 9 topics
  1. 🔒 ASSESSMENT OF PULSES ON TRAINEE’S CAROTID
  2. 🔒 THEORETICAL MAXIMUM HEART RATE
  3. 🔒 CORRECTIVE FACTOR MHR (HRmax)
  4. 🔒 INTENSITY CHARACTERIZATION BASED ON MHR
  5. 🔒 SUBJECTIVE LOAD - BURDEN SCALE
  6. 🔒 SPEECH TEST - TALK TEST
  7. 🔒 FACTORS WHICH AFFECT THE CARDIAC FREQUENCY
  8. 🔒 CARDIO TRAINING ZONES - PURCHASED BENEFITS
  9. 🔒 BACK-UP HEART FREQUENCY (KARVONEN METHOD)
46 10.3. CARDIO TRAINING BASIC METHODS 17 topics
  1. 🔒 1) CONTINUOUS METHOD(CONTINUOUS- CONTINUOUS DURATION)
  2. 🔒 2) INTERVAL METHOD (INTERMITTENT – INTERVATIONAL DURATION)
  3. 🔒 3) MIXED METHOD (COMPLEX)
  4. 🔒 INTERVAL CARDIORESPIRATORY TRAINING
  5. 🔒 FEATURES OF INTERVAL TRAINING
  6. 🔒 BENEFITS OF INTERVAL TRAINING
  7. 🔒 HIGH INTENSITY INTERVAL TRAINING (H.I.I.T.)
  8. 🔒 IDEAL RELATIONSHIP (RATIO) DYNAMIC – LOW WORK
  9. 🔒 1) Η.Ι.Ι.Τ. (HIGH INTENSITY INTERVAL TRAINING)
  10. 🔒 2) M.I.I.T (MEDIUM/MODERATE INTENSITY INTERVAL TRAINING)
  11. 🔒 3) L.I.I.T. LOW INTENSITY INTERVAL TRAINING
  12. 🔒 CIRCUIT AND STATION CARDIORESPIRATORY TRAINING
  13. 🔒 PRACTICAL ADVICES FOR THE CIRCUIT TRAINING ORGANIZATION
  14. 🔒 CIRCUIT VS STATION TRAINING
  15. 🔒 ADVANTAGES OF CIRCUIT/ STATION TRAINING
  16. 🔒 FLEXIBILITY OF IMPLEMENTATION
  17. 🔒 DESIGNATION OF CIRCUIT/STATION TRAINING WITH CARDIO TARGET
47 10.4. CARDIO TRAINING MODEL / METHOD / WORKOUTS 12 topics
  1. 🔒 MODEL OF GROUP* CARDIO PROGRAMS
  2. 🔒 CONTINUOUS TRAINING MODEL/WORKOUT
  3. 🔒 H.I.I.T. MODEL/WORKOUT
  4. 🔒 STATION TRAINING MODEL WITH MIXED GOALS
  5. 🔒 VERSA / ROUNDS TRAINING MODEL
  6. 🔒 MODELS/WORKOUTS OF PERSONAL CARDIO INTERVAL TRAINING
  7. 🔒 WALK - JOG–RUN MODEL
  8. 🔒 WALK - JOG – SPRINT MODEL/WORKOUT
  9. 🔒 LONG INTERVAL MODEL/WORKOUT
  10. 🔒 LONG INTERVAL MODEL/WORKOUT 1
  11. 🔒 LONG INTERVAL MODEL / WORKOUT 2
  12. 🔒 KNOWLEDGE ASSESSMENT QUESTIONS
48 INTRODUCTION OF TRAINING DAY #11 0 topics
49 11.1. CARDIO TRAINING PLANNING 7 topics
  1. 🔒 DIFFERENTIATION FACTORS OF THE BURDEN
  2. 🔒 GUIDELINES FOR CARDIO TRAINING
  3. 🔒 SUSPICIOUS SIGNS FOR EXERCISE INTERRUPTING
  4. 🔒 CARDIO TRAINING STANDARD PROTOCOL FOR FITNESS TRAINERS
  5. 🔒 REALISTIC APPROACH TO PERSONAL TRAINING
  6. 🔒 EXAMPLE OF CARDIO RESPIRATORY EXERCISE ADAPTATION
  7. 🔒 MODEL/PLAN FOR INDIVIDUAL IN GOOD PHYSICAL CONDITION
50 11.2. IMPLEMENTATION OF CARDIO PROGRAMS 0 topics
51 INTRODUCTION OF TRAINING DAY #12 0 topics
52 12.1. CARDIO-TRAINING REPETITIONS 0 topics
53 12.2. IMPLEMENTATION: CIRCUIT/STATION TRAINING 9 topics
  1. 🔒 CIRCUIT/ STATION TRAINING DESIGN GUIDELINES
  2. 🔒 BASIC CIRCUIT / STATION TRAINING PROGRAM / WORKOUT
  3. 🔒 MODEL OF ANAEROBIC AND MIXED WEIGHT TRAINING
  4. 🔒 DETAILED PROGRAM OF STATION TRAINING
  5. 🔒 1st MODEL/WORKOUT OF TRAINING STATION
  6. 🔒 2nd MODEL/WORKOUT OF STATION TRAINING
  7. 🔒 INTERVAL TRAINING MODELS / WORKOUTS
  8. 🔒 INTERVAL MODEL/WORKOUT #1
  9. 🔒 INTERVAL MODEL/WORKOUT #2
54 Quizzes 0 topics
55 INTRODUCTION OF TRAINING DAY #13 0 topics
56 13.1 MOTOR PATTERN EVALUATION TESTS 11 topics
  1. 🔒 EVALUATION FOR MUSCLE SHORTNESS USING SIMPLE TESTS
  2. 🔒 SIMPLE CHECK TESTS
  3. 🔒 GENERAL TESTS
  4. 🔒 DEEP SQUAT IN FRONT OF WALL
  5. 🔒 HIP FLEXOR TEST
  6. 🔒 BACK THIGHS TEST
  7. 🔒 QUADRICEPS / RECTUS FEMORIS TEST
  8. 🔒 FOLDING / SIT FLEXION TEST
  9. 🔒 SHOULDER FLEXIBILITY TEST
  10. 🔒 FUNCTIONAL MOVEMENT SCREEN (FMS)
  11. 🔒 INDICATIVE TEST: DEEP SQUAT (OVERHEAD SQUAT)
57 13.2. MUSCLE IMBALANCES 6 topics
  1. 🔒 MAIN CAUSES OF MUSCLE IMBALANCE
  2. 🔒 NEUROMUSCULAR CAUSES OF MUSCLE IMBALANCESΝ
  3. 🔒 SEDENTARY LIFE STYLE’S PROBLEMS
  4. 🔒 MISCELLANEOUS DISORDERS FROM A WRONG UPRIGHT POSITION
  5. 🔒 PREVENTION OF MUSCLE IMBALANCE
  6. 🔒 TREATMENT OF MUSCLE IMBALANCES
58 13.3. MOBILITY AND STABILIZATION 7 topics
  1. 🔒 MOBILITY
  2. 🔒 STABILIZATION
  3. 🔒 SPINE STABILIZATION
  4. 🔒 LUMBAR SPINE STABILIZATION
  5. 🔒 THE CORRECT SOLUTION
  6. 🔒 EXAMPLE OF STABILIZATION EXERCISES GRADATION
  7. 🔒 POSSIBLE JOINT PROPERTIES
59 INTRODUCTION OF TRAINING DAY #14 0 topics
60 14.1. SUITABILITY ASSESSMENT FOR EXERCISE PERFORMING 6 topics
  1. 🔒 MEDICAL HISTORY GUIDELINES / MEDICAL HISTORY
  2. 🔒 TYPICAL (GENERAL) PAR-Q
  3. 🔒 SAMPLE OF A BASIC PROFILE OF A HEALTHY TRAINEE FOR PERSONAL TRAINING
  4. 🔒 EXAMPLE OF TRAINEE’S MAIN PROFILE
  5. 🔒 CATEGORIZATION OF CANDIDATES BASED ON THE RISK
  6. 🔒 TRAINER FORESIGHT
61 14.2. SYSTEMIC MEASURES - TEST 13 topics
  1. 🔒 CLEANED BY AUTHORITY
  2. 🔒 NECESSARY DEFINITIONS
  3. 🔒 USE FULLNESS OF TESTS AND MEASURES
  4. 🔒 EXAMPLE OF SIMPLE TYPE TEST
  5. 🔒 EVALUATION OF HEART FUNCTION IN RESTING
  6. 🔒 BLOOD PRESSURE MEASUREMENT
  7. 🔒 BODY MASS INDEX (BMI) – BODY WEIGHT EVALUATION
  8. 🔒 NAVEL WAIST MEASUREMENT
  9. 🔒 EVALUATION OF THE RATIO WAIST/ HIPS
  10. 🔒 EXAMPLE OF SCOLIOSIS ASSESSMENT
  11. 🔒 ANALYSIS OF BODY COMPOSITION (FAT MEASUREMENT)
  12. 🔒 SHORTENING / MOBILITY TESTS
  13. 🔒 EVALUATION –PRESENTATION OF TEST RESULTS
62 14.3. PROGRAMS DESIGNING FOR HEALTHY ADULTS 28 topics
  1. 🔒 SMART GOALS - S.M.A.R.T. TARGETING
  2. 🔒 CLIENTS’ EXPECTATIONS
  3. 🔒 UNFULFILLED EXPECTATIONS
  4. 🔒 SETTING GOALS
  5. 🔒 SUCCESSFUL PERSONAL TARGETING RULES
  6. 🔒 QUESTIONS BEFORE DESIGNING THE PROGRAM
  7. 🔒 TYPICAL PROGRAM DESIGN STEPS
  8. 🔒 WHAT PERSONAL TRAINER SHOULD KNOW
  9. 🔒 PREPARATION- GATHERING THE DETAILS OF TRAINEE
  10. 🔒 OPTIMIZING THE BEST EFFICIENCY
  11. 🔒 WEEKLY TRAINING PLANNING
  12. 🔒 COMPLETE TRAINING SESSION/WORKOUT P.T.
  13. 🔒 PRIORITIES
  14. 🔒 REPEATS OF STRENGTHENING EXERCISES
  15. 🔒 VARIETY OF DIFFERENT STIMULIS
  16. 🔒 OVERCOMING THE STAGNATION THROUGH EXERCISES
  17. 🔒 THE GOLDEN RULE OF THE PROGRESSIVITY
  18. 🔒 FOR HURRIED AND BUSY TRAINEES
  19. 🔒 ADDITIONAL SMALL GROUP TRAINING GUIDANCE
  20. 🔒 THE NECESSARY TRIPTYCH TO ACHIEVE THE GOAL
  21. 🔒 PROGRAMMING- EXERCISE PRESCRIPTION
  22. 🔒 PERSONAL PROJECT DESIGN STEPS
  23. 🔒 DIVISION OF TRAINING SESSION
  24. 🔒 EXAMPLES OF SIMPLE EXERCISE SECTION
  25. 🔒 EXAMPLE OF CARDIORESPIRATORY SECTION: 15 MINUTES INTERVAL
  26. 🔒 QUESTIONS FOR PROGRAM CHANGING
  27. 🔒 PERSONAL AND SMALL GROUP TRAINING: EXERCISES DATABASE
  28. 🔒 SUGGESTIONS FOR IMPLEMENTATION OF TRAINING SYSTEMS
63 Quizzes 0 topics
64 INTRODUCTION OF TRAINING DAY #15 0 topics
65 15.1. SEARCHING A JOB IN A GYM 1 topics
  1. 🔒 PROFESSIONAL RESUME STRUCTURE
66 15.2. BASIC GYM MARKETING CONCEPTS 6 topics
  1. 🔒 SALES
  2. 🔒 THE MUST OF SALES
  3. 🔒 TRAINER AS A GYM SERVICES SELLER
  4. 🔒 PREPARATION FOR THE SALE
  5. 🔒 VERBAL AND NON VERBAL COMMUNICATION - BODY LANGUAGE
  6. 🔒 PRESENTATION OF SERVICES
67 15.3. GYM CUSTOMER SERVICES 2 topics
  1. 🔒 STANDARD PROTOCOL FOR FIRST CONTACT OF THE CANDIDATE
  2. 🔒 GENERAL CUSTOMER SERVICE RULES
68 Quizzes 0 topics
69 INTRODUCTION OF TRAINING DAY #16 0 topics
70 16.1. INTRODUCTION TO PERSONAL TRAINING 5 topics
  1. 🔒 PERSONAL TRAINER EMPLOYMENT AREAS
  2. 🔒 POSSIBLE CLIENTS
  3. 🔒 INDICATIVE CASES OF THE USEFULNESS OF PERSONAL TRAINER
  4. 🔒 BASIC TIPS FOR PROFESSIONAL SUCCESS
  5. 🔒 THE FEATURES OF THE IDEAL PERSONAL TRAINER
71 16.2. INVOICING - PERSONAL TRAINER PAYMENT 2 topics
  1. 🔒 GENERAL INVOICING FRAMEWORKΕ
  2. 🔒 INVOICING: POINTS TO BE CAREFUL
72 16.3. PERSONAL TRAINING ADVERTISING 1 topics
  1. 🔒 ADVICES FOR A SUCCESSFUL CAREER AS PERSONAL TRAINING
73 16.4 PERSONAL TRAINING SERVICES APPLICATIONS 11 topics
  1. 🔒 THE AID OF THE PERSONAL TRAINER
  2. 🔒 TYPICAL STEPS OF PERSONAL TRAINING
  3. 🔒 THE FIRST WORKOUT
  4. 🔒 AT THE NEXT WORKOUTS
  5. 🔒 BASIC REASONS FOR THE EXERCISE ABANDONMENT BY THE CLIENTS
  6. 🔒 KNOWLEDGE ASSESSMENT QUESTIONS
  7. 🔒 PREPARATION TOPICS FOR EXAMS (EXAMPLES)
  8. 🔒 BIBLIOGRAPHICAL SOURCES AND REFERENCES
  9. 🔒 PRIMARY REFERENCE SOURCES
  10. 🔒 SECONDARY REFERENCE SOURCES
  11. 🔒 BIBLIOGRAPHIC SEARCH GENERAL TIPS