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WORKSHOPS
at Bayside Wellness and Fitness
Center
Hands-On Workshop for the NASM Optimum Performance Training
System
Each Class is up to 3 Hours
Class 1
• Introduction to Integrated Training.
• Human Movement Science.
Class 2
• Movement Testing and Assessments.
Class 3
• Cardio Respiratory Training Concepts.
• Flexibility Training Concepts.
Class 4
• Stability Based Training Concepts.
Class 5
• Strength Based Training Concepts.
Class 6
• Power Based Training Concepts.
Class 7
• Cardiorespiratory Training Concepts.
Class 8
• Program Design Concepts.
Class Overview
Introduction to Integrated Training / Human
Movement Science
This class provides an overview on the paradigm shift that is
rapidly evolving in the field of fitness and conditioning. We
will compare training philosophies of the past to the latest in
exercise programming based on human movement science and
research. We will examine components of the Optimal Performance
Training system and talk about the rational for the integrated
programming model.
We will also review the basics of human movement science with
the “must know information” on the kinetic chain that makes the
body move. This review utilizes the latest in anatomical
software to produce a visual presentation that teaches
anatomical terminology, planes of motion, joint actions and
muscle synergies. The true understanding of this information is
the foundation that facilitates functional training.
Fitness Assessment
This class reviews the gathering of data that the professional
trainer needs to develop an effective and safe training program
for their client. We will discuss the difference between
subjective and objective information and we will practice the
assessment of functional movement. The functional movement
assessment is used to reveal muscle imbalances that cause faulty
patterns of movement that often lead to musculoskeletal injury.
The proper implementation of a fitness assessment gives a
trainer an opportunity to display their skills and knowledge as
a health and fitness professional.
Flexibility Training
This class will teach and discuss the difference between the 4
types of flexibility training. Participants will practice Self
Myofascial Release (SMR), Static and PNF Stretching, Active
Stretching and Dynamic Stretching, We will discuss how the fit
in to an integrated program. This class is crucial for
addressing muscle imbalance.
Stability Based Training
Stability based training is an important component of a
periodized exercise program. Optimal neuromuscular efficiency,
postural control and joint stability are crucial for the
production and deceleration of force. The core endurance based
exercise progressions you will learn and practice in this class
are the foundation of functional efficient movement and optimal
performance.
Strength Training
This segment will teach you how to transcend from stability
based training to the strengthening of the system of muscles
that move the limbs. This class will teach and discuss the
different strength training adaptations of Strength endurance,
Muscle Hypertrophy and maximal Strength developed by
understanding the acute variables of each exercise. Proper form
and technique of basic and innovative exercises will be
practiced.
Power Training
Power training is the final phase of a periodized training
schedule. Developing explosive strength through a muscle
adaptation known as rate of force production is done with
training tools like medicine balls and exercise strategies
involving rapid plyometric movements.
Cardiorespiratory Training
This class discusses the different energy systems involved with
cardio exercise. We will determine cardio strategies for all
types of client.
Program Design
The successful design and implementation of a program that helps
a client reach goals and address physical limitations with a
safe strategy involves a strong understanding of everything from
each of the preceding classes. Understanding the proper
utilization of the optimal performance training template will
allow you to develop an effective program for any client.
LOCATION: Bayside
Wellness & Fitness Center
1608 Pleasure House Rd.
Virginia Beach, Virginia 23455
757-464-3333
Primary Instructor: Mark Dana NASM CPT, PES, CES
Class Start Date: Saturday July 31st
Class Days and Times: Saturdays 10:30am to 1:30pm and
Wednesdays 6:00pm to 9:00pm
Course Cost: $360
Class size limited to 10 people
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