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2.2. PARTS–STRUCTURE OF THE TRAINING SESSION

LECTURE Aim: The purpose of this course is to familiarize you with the typical parts of the training session and in particular the warm-up part, its physiological effects on the body and the appropriate ways to apply it. Learning Outcomes: By completing this course you will know the typical parts of the training session and will be able to practically apply different warm-ups to one or more trainee.   The typical structure blocks (parts) of any daily exercise program (training unit or training session or simply "training") are, successively:
  1. Preheating (or warming up or inserting or preparing).
  2. The main program (or main part) and
  3. Recovery (or relaxation or cool/ warm down).
  However, especially in personal training and small group personal training, it is advisable for each training session to be made up of five distinct key parts, which are of course interconnected and one is a prerequisite and continuity for the other:  
  1. Pre-Introduction: Greetings, recommendations (if needed), discussion, questions about the trainee's status, initial explanations etc., at least 2-3 minutes.
  1. Warm-up: Warm up (general and special) ... at least 5 minutes, usually 5-15 minutes.
  1. Main program: Mainly part of a training / training program, usually 30-40 minutes.
  1. Cool down: Relaxation / recovery ... on average 5-10 minutes.
  1. Conclusion: Rewarding the effort - remindings - Discussion - Renewing an appointment with trainee (s) ... at least 2-3 minutes.
  Typically and conventionally, a fitness personal training course lasts from 45 to 60 minutes, however this is a rough rule with a few exceptions. Consequently, the time allocated to each individual part of the training session is a function of the overall training unit duration, always approximate and may have significant deviations associated with environmental, training and individual variables (parameters). So, for example:
  • If the trainee is inexperienced, a beginner and is training with us for the first time, more time should be devoted to the initial explanations.
  • If the environment temperature is low and the training room is "cold", warming up should take more minutes.
  • If the trainee has obvious muscle shortening or musculoskeletal disturbances, more time should be devoted to both warm-up and recovery.