DESIGNED FOR YOUR
The proper technique, the proper speed, the
Repetition and practice are necessary
experiences. The body adapts favorably to physical
Congratulations! You can do something to
upgrade your physical performance.
Sometimes personal training just means getting
started off right.
Scientific approach to Human Performance in sports,
work, recreation and daily activities.
Workout Phases. Personal touch guides you to exercise
at your current physical condition. Workouts are offered in
phases to match your physical fitness and goals. Phases
include the following:
Corrective exercises to help correct postural
problems and muscle imbalances that could otherwise cause
Stability and flexibility exercises to help develop
muscles that optimize joint range of motion and stabilize
the body's core -- the spine and abdominal muscles -- the
basis of all other activity of the body.
Muscular development exercises for body shaping and
Muscular strength exercises to improve physical
Power exercises to develop power in athletics.
Cardiovascular exercises to develop endurance for
athletics or help with weight management.
Goals are evaluated and documented.
Exercises are documented for accountability. Exercise
Reports database helps trainer select from thousands of
exercises you can use in a health club, fitness center, at
home, on vacation and outdoors.
Energy balance documents activity and food intake.
Know your plan. Anytime. Anywhere.
Online exercise journal.
Online personal training.
Here is a list of results you can expect if you are
dedicated, workout hard and workout regularly:
Cardiovascular System and reduce risk of other
appearance (for a wedding, new job, to stop
being a slouch for your significant other)
and feel more energy
(for sport or work)
stronger and faster or regain quickness and
power after an injury
ability to handle life's stresses
and gain health benefits
muscle for stability,
shape and strength
PERSONAL TRAINING CATEGORIES
Core & Stability Training
Low Back School
Shaping aka Sculpting, Toning, Trimming
Experience in fitness brings a
greater cooperation of
mind and body.
-- Mark Bostrom
Mark Bostrom, Personal Trainer
126 East Wing Street #220
Arlington Heights, IL 60004
Advanced degree with Master of Science in Exercise
Physiology and certification from the National Academy of
Northwest Suburban Chicago. Call or e-mail for appointments
20 years experience
Medical background (former paramedic)
Computer records and data gathering
You wouldn't play golf with a football. And you probably
know you shouldn't train your body for golf with football
exercises either. Each human body has many similarities
which allow personal trainers to design similar programs for
many different individuals with regard to joint safety and
general conditioning. But, as a trainer gets to know an
individual and understands their body type, capabilities and
goals, then the training gets specific or personal.
The most valuable thing about a Personal Trainer is that in
time a Personal Trainer can help you discover your
capabilities and can help you work past or around
or call 847-253-2856 for more details.
for news from our home town of Arlington Heights.
Adaptation The response of the body to stress that
involves systems of the body growing or modifying to perform
more efficiently while under a future similar stress.
Agonist The muscle or muscles that are doing the work
to move bones in a specific motion that are coordinated with
the antagonist(s), which perform the opposite motion. The
agonists and antagonists are coordinated in the sense that
the antagonist decelerates or controls agonist action. Also
sensors in agonists and antagonists feedback information to
the nervous system that helps control speed, force of
contraction and flexibility of the muscles. When this
coordinated system is well-trained and functioning well,
performance is enhanced and injuries, such as muscle strains
Antagonist The muscle or muscles that perform the
opposite motion of the agonist(s). See agonist above.
Antioxidants include vitamins A and C which help
prevent oxygen from combining with chemicals in the body
that form free radicals, which can cause chromosomal
Basal Metabolic Rate is the amount of calories
consumed by the body without any activity or exercise. The
common units are given in calories per day.
Calcium is an important mineral that helps keep bones
strong, can prevent osteoporosis, and also is involved in
the generation of muscle contractions.
Calories are the measure of energy of a food and the
measure of energy requirements of the body at rest and
during exercise and activity.
Carbohydrates are the primary and most common source
of energy, supplying 4 calories per gram. Carbohydrates are
complex (starch, dietary fiber) or simple (sugars, fructose,
lactose, sucrose). Glucose or blood sugar is the ready form
of carbohydrate used by tissues for energy. The brain
requires a steady level of glucose.
Cholesterol is a complex chemical related to fats in
the bloodstream and in all the body's cells. Cholesterol
forms part of cell membranes, some hormones and other needed
tissues. HDL (high density lipoprotein) is considered "good
cholesterol" and LDL (low-density lipoprotein) is considered
"bad cholesterol." Total cholesterol includes both HDL and
LDL, which when elevated is associated with the risk of
heart disease and hardening of arteries.
Food classification that defines less than 2 milligrams of
cholesterol and less than 2 grams of saturated fat per
Cool Down The process of slowing down the
physiological processes after physical activity. This is
especially important for the heart after endurance activity.
Sudden decrease in activity or lying down immediately after
intense activity causes a strain on the heart because of
sudden decrease in blood flow return to the heart.
Daily Value or DV, is a dietary reference term
required on food labels. The DV identifies the percent of
each nutrient the serving of food provides and is shown as a
percentage required of some substances.
Dietary Fiber is a zero-calorie substance that cannot
be digested by the human body, found only in plants. Sources
include fruits, vegetables, legumes (dried peas and beans),
whole grains, nuts, and seeds. The recommended daily fiber
intake is 20-30 grams to help keep the intestines
Electrolytes are minerals that help regulate fluid
balance, nerve conduction and muscle contraction.
Endurance The ability to perform muscular work for
extended periods (e.g., running, swimming).
Exercise Physiology The science of the processes of
body chemistry, function, anatomy and body systems as they
affect and are modified by physical exertion.
Failure The application of work of a muscle until it
can't contract. The purpose of bringing a muscle to failure
is to bring adaptation for better performance in the
Food classfication that defines less than 0.5 grams of fat
Fats supply 9 calories per gram. Fats are used to
store energy, insulate body tissues, and transport the
fat-soluble vitamins A, E, D and K through the blood. Fat is
the densist macronutrient.
Folic Acid is a B vitamin that's vital for women of
childbearing age for the purpose of helping prevent birth
Gram is a scientific measurement of mass. There are
about 454 grams in 1 pound.
Food classification that defines less than 10 grams of fat,
less than 4.5 grams of saturated fat, and less than or equal
to 95 milligrams of cholesterol per serving.
Food classificatin that defines one-third less calories or
no more than one-half of the fat in the higher calorie
Food classification that defines less than or equal to 3
grams of fat per serving.
Macronutrients are carbohydrates, fats, proteins and
Minerals help regulate fluid balance, muscle
contractions, and nerve impulses. Minerals also make up many
structures of the body, such as bone, teeth, and blood
Micronutrients are vitamins and minerals.
Monounsaturated Fats (a fatty acid) are fats found in
vegetable and nut oils, such as canola, peanut and olive
oil. Mono- refers to these fat having one chemical bond in
the chemical structure that is not completely hydrogenated
as are other bonds in the structure. These fats melt at
lower temperatures and are not as hard as saturated
Oxygen Consumption The body's use of oxygen,
especially by the muscles while working or exercising.
Polyunsaturated Fats (a fatty acid) are found
primarily in vegetable and nut oils, such as corn, soybean,
safflower, and sunflower oils. Fish oils are also high in
polyunsaturated fats, called omega 3 fatty acids. These fats
have multiple bonds that are not completely
Progressive Resistance Exercise or PRE Working a
muscle to failure by gradually increasing the intensity or
the resistance of the exercise.
Proteins supply energy at 4 calories per gram. A
protein is broken down into amino acids, which are then used
to build, repair and maintain body tissues and to allow new
growth and development. Protein is also essential for
manufacture of hormones, antibodies, and enzymes. Protein
differs from other macronutrients because it contains
Repetition or Rep One full range of motion of an action
that is repeated in an exercise.
Saturated Fats (a fatty acid) are found primarily in
animal products, including whole milk, cheeses and fatty
meats, but also in vegetable oils, such as coconut, palm and
palm kernel oils. Higher amounts of these fats are
associated with a high risk of heart disease and
Set A group of repetitions of an exercise.
Speed The ability to quickly move the body or a part
of the body, as in swimming, running, throwing, kicking,
Sports Specific Training An exercise program that is
designed to condition the body specifically for a chosen
Strength The body's ability to overcome a force in
order to move an object.
Superset The combination of two or more exercises in
series. Instead of doing sets of the same exercise in
series, you do a different exercise as the second or third
set. You can do the same muscles and agonists or you can
work antagonists in the combination. If you do the same
muscles and agonists, you will really feel the fatigue and
failure of the muscle. Same muscle/agonist example:
Close grip lat pulldown/wide grip lat pulldown.
Antogonist example: biceps curl from low pulley
(elbow flexion)/triceps pressdown from high pulley (elbow
Trans Fatty Acids are usually manmade by
hydrogenation of vegetable oils, a process which turns trans
fatty acids into saturated fat. Trans fatty acids may
increase LDL, the "bad cholesterol."
Vitamins are complex chemicals essential to life
processes -- regulating metabolism. Fat soluble vitamins are
A, D, E, and K. Water soluble vitamins are the B vitamins
and Vitamin C.
VO2 Max or Maximal Oxygen
The maximum work or exercise intensity a person can achieve
while still using oxygen in steady state. When intensity
exceeds the Maximal Oxygen Consumption level, the body uses
alternate metabolic pathways (such as anaerobic glycolysis)
that perform for a limited time.
Warm-up The process of getting the brain, nerves,
muscles, tendons, ligaments, lungs, heart and blood vessels
and the body as a whole ready for an increase in activity.
Generally thought to be safer for the heart, joints and
muscles for preventing injuries.
Water is the most essential nutrient. Total
restriction of this macronutrient is fatal in a relatively
short period of time -- as in days. The only zero-calorie