Prevention fitness and vitality trainer - face-to-face training for preventive health and fitness training

In Nutrition Recommendation and Support, you learn the basic concepts of nutrition and nutrient requirements. You gain the knowledge to make sound recommendations to meet nutritional needs.

The definitions of a healthy diet according to the guidelines of the nutrition societies will be discussed. In addition, the legal principles are explained in order to clarify what services you are allowed to offer your clients after completing the training.

The course also introduces the national and international nutrition societies, as well as the recommended food classification of the DGE, ÖGE and the Swiss Society. Furthermore, you will get an overview of the nutritional recommendations of the individual countries and learn about the functions of vitamins, minerals and micronutrients in the body and their ideal intake levels.

In our modern society, we are constantly striving to optimize ourselves. We invest in our health, our education, and our careers. Nutrition is a crucial factor that we often neglect.

However, proper nutrition can not only keep our bodies healthy but also protect us from a variety of diseases. How do we eat right? Which foods are healthy and which are not? These are questions many people ask themselves.

In the subject of Nutritional Medicine in the Nutrition Trainer Training Program, you will explore the effects of nutrition on the human body. You will gain insight into which dietary mistakes can have negative effects on our organism and what diet-related diseases exist.

Diet-related diseases are widespread in industrialized countries. The most well-known diet-related diseases, such as obesity and diabetes mellitus, will be discussed, and we will provide an overview of gastrointestinal diseases and rheumatic diseases.

Both diseases have increased in recent years and affect more and more people. Obesity is a condition characterized by a high percentage of body fat. Diabetes mellitus is a metabolic disorder in which the body either does not produce insulin properly or does not respond properly to insulin.

Another important topic in this subject is food intolerance. Many people suffer from symptoms but do not know exactly what they have. You will also learn how labeling works in Germany and what you should consider if you have a food intolerance.

At first glance, the topic of Food Toxicology may not seem particularly interesting. However, upon closer examination, one quickly realizes that this is a very important subject. After all, it concerns our health.

Food toxins and food poisoning can be very dangerous and often even fatal. On one hand, plant substances (antinutrients), fungal toxins, and marine toxins can lead to poisoning in humans. On the other hand, bacteria, molds, and viruses can cause poisoning due to poor (kitchen) hygiene.

In this course, we will also explore the various types of poisonings and find out how to prevent them.

“The dose makes the poison” is a well-known saying that is very apt here. Many foods we eat every day can be toxic, but in small amounts, they are harmless. Therefore, it is important to know the quantity of a particular food you can consume before it becomes dangerous.

Foods can have a toxic effect if they contain toxins. These toxins can be of natural origin, such as alkaloids in various plant species. Mold fungi can also develop toxic substances called mycotoxins.

In rare cases, poisoning results from intoxication with foods contaminated with pollutants. These pollutants can occur accidentally in foods or be intentionally added. Examples of pollutants that can be found in foods include heavy metals, pesticides, and dioxins.

Therefore, it is important as an aspiring nutrition trainer to be aware of the risks of food toxins and food poisoning and to be able to take the necessary precautions.

If you want to address "health" as a topic, there are several aspects to consider. First, you should know how to define "health" correctly and what preventive measures you can take. Health is not just the absence of illness but also a state of well-being. Secondly, it's important to know what preventive measures can be taken to prevent diseases.

It is important that we familiarize ourselves with the various health measures implemented in our country so that we know how to promote our health. You will also learn how to improve your well-being and explore the specialization of corporate health promotion in more detail and what strategies should be pursued as a nutrition trainer.

This course will also give you an overview of the healthcare system and inform you about the various aspects of the topic, including the measures for disease prevention and how health projects are structured in the German-speaking region.

Corporate health promotion focuses on promoting the health of employees in companies. It considers the aspects of physical, mental, and social health. Corporate health promotion is an important part of human resources policies in companies and plays a central role in disease prevention.

You will also learn about the role of nutrition consultants in health promotion, the tasks they undertake, and how important nutrition is for health.

In the Herbalism course, herbs and spices are discussed from A to Z.

You learn how to distinguish the different plants by their appearance and which ingredients can have a pharmacological effect. Practical application is also discussed, including recipes that are discussed and cooked.

The healing effects of herbs and spices are also discussed in the course. You will learn which herbs have influenced human nutrition for millennia and what cultural history has shaped the use of herbs. Herb gathering is examined closely, including potential mistakes.

You receive a comprehensive overview of the various herbs and spices and how to distinguish them. The use of plant parts in specific dishes and recipes is discussed, as well as their potential health benefits.

Finally, recipes are discussed and a selection is cooked.

Industrialization has shaped the way people eat nowadays, which has led to the increasing popularity of convenience products and fast food. This development also has an impact on the health of people. More and more suffer from overweight and diet-related diseases. Therefore, it is important to deal with the topics of "types of nutrition and diets" and to learn about individual energy needs.

In the course Nutrition Forms and Diets as part of the Nutrition Trainer program, you will learn how to calculate daily energy needs, consumption and basic metabolic rate. Furthermore, you will learn about the different types of diets that are considered beneficial to health. These include vegetarianism, veganism, low fat diets, ketogenic diets and low carb diets.

Vegetarianism is a form of diet in in which only plant foods are eaten. A vegan diet is a form of vegetarianism but avoids all animal products, including milk, eggs, and honey. Low fat diets are diets that avoid eating foods that are high in fat. Ketogenic diets are diets in which the body uses mainly fats as a source of energy.  Low carb diets are diets in which the amount of carbohydrates in the food is kept as low as possible.

Within the subject of Physiological Aspects of Nutrition, participants learn how to determine the body composition of clients, taking into account various measurement methods.

In addition to body weight, body composition also includes the proportion of body fat, muscle mass and bone mass. Body weight is a composition of muscle percentage, body fat percentage, bone percentage, and water percentage.
The body fat percentage is the amount of body weight that consists of fat. The body composition can be determined using various methods.

One of these methods is the compartment model. This model divides the body into different compartments that contain nutrients and differ in size and nutrient concentration. The compartment model allows for a better understanding of absorption and distribution processes of nutrients in the body. 

In addition to the physiological aspects of nutrition, the participants also learn about other interesting topics during the Nutrition Coach program.

Food is one of the basic human needs. We eat to survive. But food is more than just a necessity. It is a need that must be satisfied both physically and emotionally.

We all have a connection to our food. Our eating habits are closely linked to our emotions and personality. In our culture, food is an important part of social gatherings. We eat to relax, to experience joy, and to find comfort.

In this course section, food preferences of different age groups and genders are highlighted. Eating disorders are also discussed in this course section. In addition to the different types of eating disorders, you will also learn about possible forms of therapy. Our dietary habits and our attitude towards our food have a significant impact on our health and our psychology.

In addition, we delve into supermarket psychology and the psychological tricks used by the food industry, such as how products are placed and why fruits and vegetables are located at the entrance area.

Eating psychology is a very exciting subject for participants in the Nutrition Trainer Training. Afterward, you will surely see shopping centers with a different perspective.

In many countries, there are legal regulations governing the labeling of food products. In the German-speaking region, for example, there is the Regulation on the Nutritional Labeling of Foods (NWKV).

This regulation governs how a food product must be labeled in the German-speaking region. The aim of labeling is to provide consumers with relevant information about the food product so that they can achieve a healthy and balanced diet.

In this course of the Nutrition Trainer Training, we will focus on food labeling and learn about the most important legal guidelines. You will learn about changes in this area and what food producers need to pay attention to.

There is also an additional task for this course, where you will select various food products and work on their labeling and specified ingredients (E numbers, preservatives, colorings, etc.).

Food products may contain allergens that can cause reactions in sensitive individuals. For this reason, it is important that allergens are properly labeled. Food products containing allergens must indicate them on the packaging. In gastronomy, allergens must be indicated on the menu.

As an aspiring nutrition trainer, it is important to know what is contained in the foods that are consumed, so that you can recommend your clients the right foods they need. You will take a closer look at what is stated on a nutrient table and what else to consider when selecting foods.

The macronutrient groups of proteins, carbohydrates, and fats are examined here from a chemical perspective.

The structure and function are discussed in detail, as well as the path of food from gastrointestinal digestion to the cell.
You gain insight into the chemical structure of a macronutrient and how complex molecules are constructed.

The function and physiology are discussed, as well as the detailed process of gastrointestinal digestion. You learn how the broken-down molecular parts are transported in the body and ultimately reach the cell.

The energy generation for each macronutrient is discussed in detail, including how the important energy carrier ATP is ultimately formed.

The quality of the food we consume is crucial for our health.
In the course of Food Science in the Nutrition Trainer Training, we delve into the effects of food on the human body.

Food is categorized into various groups based on their origin. Food categories of animal origin include meat and meat products, dairy and dairy products, eggs, fish, and seafood. Plant-based foods are classified into grains and pseudocereals, legumes, fruits & vegetables, nuts, seeds, and sprouts. We delve deeper into these groups to provide you with more insight into the foods you consume.

Furthermore, we explore the various quality differences and how cultivation and breeding can influence food products. Additionally, we break down the nutrients contained in different foods and the processing steps that lead to the final product.

In this subject, you will learn about the complex physiological processes that occur after food intake and the anatomical structure of our gastrointestinal tract.

The digestive tract is a complex mechanism that starts after food intake. Digestion begins in the mouth, where food is digested through chewing and mixing with saliva. The next step is the utilization of food in the stomach, where it is further broken down and mixed with gastric juice. Then, the food enters the small intestine, where most of the digestion and absorption take place. Digestion is finally completed in the large intestine, where the food is processed into stool.

The different areas of the digestive tract are introduced and explained in terms of how it functions. Before that, the structure and function of the biological membrane are explained. The biological membrane is a protective barrier that exists around each cell and prevents foreign substances from entering the cell. The membrane consists of a lipid bilayer surrounded by proteins. These proteins are responsible for regulating the influx of nutrients into the cell. Digestion is influenced by many factors, including the type of food, the amount of food, the time of day, and the overall health condition of the body.

This is a crucial subject for the nutritionist training program.

In the subject Nutrition Science, you will learn about the essential basics for a balanced diet.

The macronutrient groups of proteins, carbohydrates, and fats are discussed in detail. We will explore how these can be adapted to individual dietary types and examine vitamins and minerals in terms of their functions and recommendations.

You will learn what "nutrient" actually means and how dietary energy is defined. The functions of water will be explained, along with the deficiency states that occur with dehydration. Additionally, you will gain insight into how the delicate balance of the acid-base balance works and what the current status is in our population.

You will become familiar with the functions of macronutrients and how to incorporate them into everyday life sensibly. We will work on how to adjust macronutrient distribution to an individual and identify sources that have health-promoting effects in our bodies.

We will discuss how vitamins function in the body and what deficiency symptoms can occur with inadequate intake. We will also examine minerals in detail and which sources should be preferred.

Finally, an overview of secondary plant substances will be provided, defining their key effects.

In this course, you will learn how human nutrition changes throughout life.

We will discuss which nutrients are essential for pregnant women and young children, and the differences in macro and micronutrient distribution in various age groups.

We will analyze fat-soluble and water-soluble vitamins and discuss which foods can meet the increased needs of a pregnant person. You will also be informed about the dietary recommendations that can be given to breastfeeding mothers and infants.

Furthermore, you will learn about the ideal macronutrient distribution in children and which foods are advantageous. We will clarify why childhood and adolescent obesity has increased significantly in recent decades and what measures can be taken to address it.

Together, we will discuss why nutrition varies so individually among older individuals. We will discuss vitamin intake and how to assess the current situation according to the latest nutritional report.

In this subject, you will learn how environmental factors can affect our nutrition.

You will learn about the ecological aspects that influence human health and the challenges facing global agriculture and the world economy.

We will discuss the interrelationships between health, environment, and society, and the resources available to us. Environmental protection and how food production could be made more sustainable will also be addressed.

In addition, the terms "Ecological Footprint" and "Virtual Water" will be defined, and examples will be discussed together.

You will learn what organic farming means and how organic farming is practiced in Austria. Problems will be highlighted, and solutions regarding the use of agricultural land will be discussed.

Finally, we will explore together which enzymes and organic materials are biotechnologically utilized, and whether genetic engineering is as bad as its reputation.

In this part, the knowledge of the course "Fundamentals of Sports Nutrition" in the basic module is expanded.

Participants learn about the optimal composition of sports nutrition for endurance sports and weight training. In addition, they get to know about the importance of the differences in nutritional needs during the performance and recovery phases of athletes.

Furthermore, the nutritional differences of amateur athletes and professional athletes are covered, and the importance of nutritional supplements and their appropriate use are discussed collaboratively.

In class, the knowledge of energy balance is to be repeated and expanded with knowledge of energy production, energy supply and aerobic/anaerobic glycolysis in sports.

This course subject is a continuation of Strength Training with Free Weights 1, which is covered in the Fitness Trainer course. Additional exercises will be introduced for back, chest, shoulder, arm that were not covered in the first part.

A special focus is placed on thebarbellin this group of exercises. In comparison with the first part, the exercises in part 2 tend to display increased complexity and require not only more strength but more developedfocus and coordination skills.

The higher complexity of the exercises mean that such training is more challenging, and variations can train multiple muscle groups at once.

For examples, theOlympic weightlifting movements such as clean and jerk and snatch are introduced.

In addition, some variations of exercises are explored with a methodoligical approach for building variations.

Back pain and shoulder pain are among the most common problems for practitioners of strength training. In order to make an effort to combat these issues, a personal trainer has to understand potential causes that can lead to these problems.

A precise diagnosis can only be provided by a medical professional, obviously. In that case, it is certainly important that the personal trainer understand any such diagnoses and develop an optimal strength training programthat is appropriate for any previous condition or injury, or for the explicit purpose of preventing or avoiding problems for which the client is predisposed.

• The infamous Shoulder Impingement Syndrome is a main topic. How can it be avoided and prevented, and what can be done when the symptoms are already being felt?
  
• Does a client experience lower back pain? What are the absolute "no-gos" when training with back or spine conditions?
  
• A rounding of the back and weak core can develop after years of poor posture - How can we train the upper back and strengthen the shoulder girdle in such instances, so we can work to correct the problem?

Theoretical content will revisit anatomy with these issues in mind and practical content will include exercises for practical application of knowledge. It will be carried out in two sessions.

 

In this unit covering One2One training the focus is on stretching and mobilization, and how you as a trainer can use this opportunity to learn and make evaluations about your client during this time.

The functional movement analysis, known also as a screen or the FMS is introduced as one possible approach to gain some insight into a trainees current physical state. As such, it serves as one way to gather "actual state" metrics.

Mobility, flexibility and a healthy and balanced range of motion is an important component of every sport and physical practice, and it can have a huge influence on liklihood of injury or overall performance. An appropriate stretching session can increase range of motion during exercise during training exercises, leading to better training adaptations. A post-training stretching routine can aid in regeneration and the maintainance of existing flexibility levels.

The palette of stretching types are introduced in this module, with various stretching techniques and their practical application. The use of a foam roller for certain methods is included.

Additionally, the crucial concepts of spotting and manual assistance are explained and put in practice. A discussion of important considerations for this close work with clients is carried out.

 

Functional training from the Health Fitness Personal Trainer training program is an effective training method that has become increasingly popular in recent years.

It is a training method that aims to improve the body's performance and endurance. Many athletes and sportspeople use functional training to improve their performance. But more and more people who do not have an active lifestyle are also using functional training to stay fit and healthy. This is why functional training is an important part of this course. It not only helps to get the body in shape, but also to improve health.

In this subject, the basics of functional training from the fitness trainer course are repeated and how you can effectively integrate it into your personal training. Subsequently, a variety of functional exercises, with and without small equipment, are discussed and tried out. In addition, the structure and design of HIIT (High Intensity Interval Training) units will be discussed and how these can be carried out most effectively in group training sessions.

You will also learn how to integrate functional training into personal training to achieve the best results for your future clients.

In the subject"Training with small fitness equipment" from the Health Fitness Personal Trainer course, course participants will learn about the latest trends in small fitness equipment.

The unit has a practical structure and offers participants the opportunity to try out various exercises and learn how to use the equipment correctly.
Training with the fitness equipment improves coordination and balance skills. Body control and awareness are also trained.

For example, they can be used specifically for strength training or for endurance and coordination exercises. They are also very suitable for rehabilitation purposes.

You will also learn what you need to look out for with the respective equipment and how to use it. You will also be given tips on posture during exercise and the risk of injury.

This subject is ideal preparation for anyone working as a personal trainer.

The most effective form of training for fast results
HIT stands for High Intensity Training and should not be confused with HIIT, High Intensity Interval Training. The latter is primarily used to train strength endurance, while HIT is a special form of hypertrophy training .

High Intensity Training (HIT) is a high-intensity form of training in which short, intensive training sessions are carried out. This form of training is very strenuous and the recovery time after HIT training is correspondingly longer than with conventional volume training.

HIT saves time - but is very demanding
The training is performed with 80 to 90 % of 1 RM, whereby 1 to 2 sets per muscle group should be enough to intensively strain the muscles. It is important to always perform the individual sets until muscle failure in order to provide the right stimulus in a single set, which can contribute to muscle growth.

HIT should not be done more than three times a week to give the muscles enough time to regenerate.

With a full-body workout - performed two days a week - the entire body can be trained in a single training session. If you don't have the strength for a full-body workout, simply split up the training and divide the different muscle groups into different days.

In this subject of the Health Fitness Personal Trainer course, you will also learn how a HIT unit is structured and what to pay particular attention to.

In this subject, different types of warm-up and the reasons for warming up are discussed and illustrated by the effects of warming up. The sequence and possibilities of warming up are then discussed. Then comes the practical warm-up, where fascia rolls are used and a variety of mobilization exercises are demonstrated.

The subject "Equipment-assisted strength training" is part of the fitness trainer B license training and deals with systematic strength training on stationary training equipment. The focus is on movement control, load control and the individual adaptation of training to different target groups.

Basics

In equipment-supported strength training, the muscles are loaded via mechanically guided movement paths. This enables targeted, controlled strain on individual muscle groups and offers a safe form of training, particularly for beginners, people with restricted mobility or in a rehabilitative context.

Aims of the subject

• Teaching the basic biomechanical principles of equipment training
• Correct equipment settings and exercise execution
• Load dosage according to training goal and performance level
• Recognizing and avoiding typical mistakes when using equipment

Contents

The following topics are covered as part of the course:

• Differences between free and guided strength training methods
• Training planning with stationary equipment
• Introduction to equipment parks and standardized equipment circuit systems
• Training control in terms of repetitions, intensity and regeneration

Application in everyday training

The content of this subject forms a basis for practical work in fitness studios or health facilities. Graduates are able to create and instruct individual training programs with equipment and implement them in a safety-conscious manner.

Alongside strength training, endurance training is an important basis for good performance in any sport and also has many positive, health-promoting effects. The better your endurance is trained, the longer you can achieve a certain performance.

However, endurance does not necessarily mean running as far as possible as quickly as possible. Rather, it is about training your endurance in such a way that you can work at a certain intensity for as long as possible. This intensity depends on the sport in question.

In the endurance training course, participants learn the theoretical content of how intensive/extensive interval training, running, extensive and intensive endurance methods work. In practice, the UKK walking test is carried out, which is ideal for your future clients who are just starting out with training.

Additional emphasis is placed on training planning. During the practical training sections, the knowledge acquired is applied in practice. Graduates will be able to carry out and plan endurance training sessions independently.

Above all, they should be able to competently answer their customers' questions such as "At what heart rate can/should I train?

Another important subject in the fitness trainer course.

Functional Training refers to an approach to strength training that incorporates multiple muscle groups, movement patterns that reflect real human movement in the real world and place a high value on core musculature involvement in training exercises.
Multiple muscles are trainined at once, usually with a focus on entire muscle chains, in order to improve coordination between muscle groups alongside strength. Creating more stable and economical movement patterns that use the entire range of motion and strengthen the core are major goals.

Functional Strength Training is especially important because we want our clients and athletes to be able to use acquired strength for everyday movements and activity, or for the complex movement patterns necessary for any sport. This type of training is also appropriate for any age group and has applications in almost every type of sport, leisure activity, rehabilitation and injury prevention.

Some functional training methods utilize balance-challenging techniques and tools, small equipment that requires more core involvement for traditional movements, like medicine balls, sandbags and aquabags, or simply rely on bodyweight exercises.

In this course subject participants will learn about various training tools such as sling/TRX, gymnastics/balance ball, medicine and slam balls, sandbags, heavy/battle ropes and more. Bodyweight exercises are also a foundation of functional training, as certain bodyweight exercises can be used to expose functional weakness in even very "well-trained" athletes, and in order to build these abilities from the ground up. Muscle chains and some exercises which can be used to focus on specific ones are introduced.

The human body is a complex system of muscles, tendons, joints and bones that is constantly in motion. Every movement we make triggers a reaction that affects other areas of the body.

Sensorimotor training is a method that trains precisely these reaction chains in the body. Targeted training of the senses (e.g. sense of balance, touch, sight and hearing) and motor skills (muscle strength, coordination, mobility) improves the interaction between body and mind.

What is sensorimotor training?
Sensorimotor training is a method that originates from the field of physiotherapy. Sensorimotor regulation is the brain's ability to control motor skills and perception. Sensorimotor training can optimize movement sequences and improve motor skills. It is used in physiotherapy for neurological disorders, such as after a stroke.

However, sensorimotor training can also be used in competitive sport and fitness to improve motor skills.

This content is therefore developed in the sensorimotor training course for fitness trainers, in which participants perform practice-oriented strengthening exercises using unstable surfaces such as wobble boards, foam, exercise balls, ropes or slings and much more.

The unstable surfaces train proprioception, i.e. the perception of one's own body and its movements. The exercises challenge balance, coordination and strength and are therefore particularly effective.

When we talk about strength training, most people immediately think of heavy weights and huge muscles. But that's not the only thing strength training has to offer.

Free weight training is used particularly in bodybuilding, weight training and martial arts as well as in rehabilitation after injuries. It is an effective and versatile training method that is suitable for both beginners and advanced athletes.

In contrast to strength training with machines, free weight training has the advantage that it also works the core and stabilization muscles. This makes it a more comprehensive workout because they enable us to hold our body upright and coordinate our movements.

They are also involved in many everyday movements, such as lifting objects or climbing stairs.

In this practical unit for fitness trainer training, course participants learn how to use dumbbells, barbells and pulleys correctly. Various exercises are demonstrated and performed by the participants themselves and particular attention is paid to joint-friendly execution with minimal risk of injury.

Training planning is an essential part of the work of a fitness trainer and personal trainer. In order to achieve efficient progress in your clients' training and to achieve long-term success, there are a number of important factors to consider. Regardless of whether the client's personal goal is to improve performance, reduce body fat, learn new, complex exercises or something else.

A few important basic principles are the Weineck training principles. These state, among other things, that a training stimulus must be sufficiently high in order to achieve adaptation, that the load must increase steadily and also specify the correct load sequence as well as sufficient recovery and much more. The individual choice of the five load normatives is also crucial: intensity, duration, frequency, density and volume. Training planning deals with how to adapt these correctly to individual goals and requirements in order to achieve optimum results.

Keyword goals: Setting the right goals for clients also has a major influence on training design. Training level, age, regeneration, available time and many other factors also play important roles. The training plan can only be successfully implemented in practice if the customer's individual needs and resources are taken into account.

Our graduates learn about the physiological adaptation phenomena of the body's functional systems through different training loads. They also learn about different periodization models and how these are implemented in practice at different performance levels. As a result, our graduates know what is needed for optimal training planning , what obstacles can stand in the way and how individual goals can be correctly set (and of course achieved).

To refresh the content of training planning or to expand your knowledge of training planning in general, we recommend the workshop 1x1 of training planning

Full-body exercises are essential when it comes to training the entire body. Deadlifts, squats and bent-over rows are three of the most important full-body exercises there are. These said exercises can shape the body, improve overall well-being and are therefore essential for a fitness trainer. They also help to increase endurance and strength.

This subject is important because it teaches you the basics you need for all other types of exercises and workouts. Many focus on training individual muscle groups, but this is not the most effective way to get your body in shape. Full body exercises are more effective because they target multiple muscle groups simultaneously, making the workout more efficient. However, these exercises are very demanding and prone to mistakes.

For this reason, we provide our future fitness trainers with detailed instructions so that they can perform the exercises correctly and later instruct their clients well. The subject is very practice-oriented and is coached and worked on together within the group after a short introduction. Each exercise is designed to address a variety of muscle groups.

The subject is very practice-oriented and, after a brief introduction, the exercises are coached and developed together within the group. Each exercise is designed to target a variety of muscle groups.
A fitness trainer must be able to impart this knowledge in order to provide optimal support and coaching for their clients.

This is why knowledge of whole-body exercises is an important subject in fitness trainer training.

As we get older, the elasticity and resilience of our muscles decreases. A weaker pelvic floor muscle system means that the bladder and bowel are no longer supported as well.

Good pelvic floor muscles are therefore important to improve bladder continence and bowel permeability. The pelvic floor is a horizontal muscle plate in the lower pelvis that extends from the pubic bone to the sacrum and coccyx and laterally to the ischial tuberosities.

The pelvic floor holds our internal organs together and helps us to maintain our posture. A strong pelvic floor is therefore important for our health and well-being.
Exercise can strengthen the muscles and improve posture. Sexual performance can also be improved by training the pelvic floor.

In the pelvic floor training unit of the senior trainer course, course participants learn about the muscular structure of the pelvic floor, its function and problems with poorly trained pelvic floor muscles in old age. The importance of pelvic floor training for the health of men and women in old age is also discussed.

In the practical part, exercises for a strong pelvic floor are presented and demonstrated. At the beginning of the training, the main difficulty lies in perceiving the muscles of the pelvic floor and being able to specifically target them. For this reason, different exercise variations are shown and learned in a sitting, lying, kneeling or standing position.

According to the definition, a fall (Sturz) refers to a sudden, uncontrolled, unintentional descent of the body from lying, sitting, or standing to a lower level. Unfortunately, both the frequency and consequences of falls increase with age. Falls in older adults are by far the most common cause of injuries and the leading cause of accident-related deaths. The reasons for this are varied, ranging from declining sensory organs to coordination impairments and muscular deficits.

In the unit on fall prevention, the causes of increasing fall risk are thoroughly explained, and measures are presented to help reduce the risk of falls and positively influence gait, posture, coordination, and strength. Targeted training is particularly important for seniors, as it helps maintain autonomy and subsequently, quality of life. Participants also learn about tests for assessing fall risk and the methodical development of different training focuses in fall prevention.

In addition to a decrease in muscle strength and muscle mass, mobility also decreases with age. Sufficient mobility is the basis for moving freely and unhindered and mastering everyday life with as little difficulty as possible. In the unit on improving flexibility and mobility, participants learn about different methods for improving flexibility and how these can be combined and applied to benefit the client. Our body must be seen as a three-dimensional system in which everything is connected to everything else.
This means that far more factors than just the ability to stretch the muscles are decisive for mobility and that, for example, body awareness and overall sensorimotor skills also play a major role in the quality of movement. In the practical part, various target group-specific static and dynamic stretching methods, fascia training and mobilization exercises for the spine are presented and carried out. Every movement is difficult, especially in cases of acute pain and tension. Here in particular, targeted mobilization exercises can provide initial relief and noticeably increase well-being and vitality. The main focus here is on the correct approach and sensible application of the various methods for improving mobility in senior citizens. Overall, the course participants receive a package on how they can use the various measures to improve their clients' range of motion and quality of movement.

In the Functional Movement Analysis course unit, the focus is on the quality of everyday movements in old age. Participants learn to recognize and systematically analyse typical movement and posture patterns of older people, such as reduced arm swing, balance weaknesses or gait instability.

In addition to practical observation, they will learn how to safely carry out and evaluate functional tests such as the "chair-rise test" or the "timed-up-and-go test". From this, targeted training measures can be derived to improve mobility, strength and coordination in everyday life.

Particular attention is paid to formulating individual training goals from real everyday movements such as getting up from a chair, walking or reaching for objects and creating a mini-training plan based on these observations. This practice-oriented unit creates the basis for effective and needs-oriented training planning for older people.

The unit Flexibility Training and Assisted Stretching is divided into three parts: Flexibility Training, Assisted Stretching, and Fascia Training.

Flexibility Training
Flexibility training involves defining flexibility and mobility. Subsequently, an explanation of flexibility and stretchability is provided. The significance of flexibility for sports and relaxation is discussed, along with determining what influences flexibility and vice versa. Terms such as "Muscle Tone" are introduced and associated with relaxation.
Furthermore, the factors influencing stretchability are discussed, and various stretching methods such as static stretching, dynamic stretching, as well as active and passive stretching are explained. The benefits of stretching are discussed, as well as abilities mistakenly attributed to stretching. Additionally, participants learn various stretching exercises for different body parts.

Assisted Stretching
Assisted stretching as a mobilization and stretching technique is introduced in this unit, along with practical applications of assisted stretching. Participants receive a checklist outlining what to consider during a session. Moreover, contraindications prohibiting assisted stretching are addressed.

Fascia Training
Fascia training is also covered in this unit. The composition of fascia is discussed along with methods for training fascia. Practical exercises for fascia stretching are demonstrated, illustrating how a fascia training session can be conducted.

Breath is Life. This simple phrase encapsulates the significance of our breath most aptly. We can go weeks without eating, a few days without drinking, but only minutes without breathing survive. This fact highlights the importance of our breath, yet we often take it for granted, paying little to no attention to it. Perhaps it's because we think it's something our body does automatically, or maybe because we believe we can't control how well we breathe. But that's not entirely true. We can consciously control our breath and positively influence our body's health through breathing exercises. Our breath is the connection between our body and soul. We breathe approximately 16 times per minute and around 23,000 times a day. On average, we consume about 10,000 liters of air. The air we inhale contains oxygen, which is vital for our survival. During exhalation, carbon dioxide and other waste gases are produced, which we release through our lungs. Breath training is an effective method to relax the body and calm the mind. Proper breathing is crucial for our body as it transports oxygen to our cells and removes metabolic waste. However, most people don't breathe correctly, instead opting for shallow chest breathing. This leads to muscle tension and inadequate oxygen supply, resulting in fatigue, headaches, nervousness, and sleep disturbances. Through targeted exercises and breathing techniques, one can learn the proper breathing technique and improve health. The correct breathing technique can supply our body with more oxygen, lower blood pressure, regulate heart rate, and relax muscles. In this subject of the Relaxation Trainer training program, the most important theoretical fundamentals about breathing are taught, along with numerous practical breathing exercises introduced and practiced.

There are several different types of relaxation methods that people can use to unwind. One of these methods is endurance sports. Endurance sports, alongside meditation and autogenic training, are among the most well-known and popular relaxation methods. Many people appreciate endurance activities as a soothing counterbalance to their demanding workdays. Endurance sports are a fantastic way to relax and keep the body fit. While endurance sports require effort, numerous studies show that they can contribute to reducing stress and tension. Physical exertion triggers the release of endorphins, which reduce stress and lead to a sense of contentment. Which sport provides the best relaxation should be experimented by each individual. Generally, endurance sports such as running, Nordic walking, swimming, or cycling are suitable options. Cycling is gentle on the joints, while swimming provides the additional sensation of being buoyed by water. In this subject of the Relaxation Trainer training program, the different effects of endurance sports on relaxation are examined from a scientific perspective, and specific instructions are provided for using endurance sports for relaxation.

In today's modern world, stress is something everyone has encountered. Stress is even described by the World Health Organization as the health hazard of the century.

That's why it's important for trainers to address it, and even more important for relaxation trainers to be well-versed in it.

The beginning of this unit consists of background information on stress theory and definitions of stress. The biology of the stress mechanism is discussed, and physiological aspects are linked to stress.

Throughout this training, participants engage with various approaches such as the reaction-oriented approach or the transactional approach. Various models and schemas are presented that have proven effective.

Following a practical input where participants work independently, the SORK schema is examined in depth, discussing personal stressors, organism-specific factors, personal reaction patterns, and consequences.

The effects of stress and techniques for stress management are explained to participants and illustrated through graphics. Relaxation techniques are introduced, and the concept of relaxation is discussed and linked to related terms.

The spine is the central framework of the body and undergoes a constant cycle between tension and relaxation. The muscles and connective tissue must adapt to this cycle and recover at short intervals. Through targeted relaxation exercises after training, the spine can be relieved and the muscles relaxed.

After physical exertion, it is therefore important to give the body sufficient time and rest to regenerate. At the same time, it is also important that the body is not constantly in a state of tension, as this can lead to overloading.

Movement and relaxation are essential for the health of the body. Movement is an activity that is essential for the health of the body. It not only aids in digestion but also in blood circulation and metabolism enhancement. Subsequent relaxation is equally important as it relaxes the muscles and thus promotes blood circulation. Especially poorly circulated tissues such as the intervertebral discs, joint cartilage, and the capsule-ligament apparatus rely on measured movement and subsequent relaxation to achieve optimal nutrition and metabolism enhancement.

It is important to slowly wind down the training. Relaxation starts from the head. It should also be attempted to mentally switch off.

In addition to possible stress-related causes of back pain, in this subject of the Relaxation Trainer training program, you will learn various self-help measures. Different perception and relaxation techniques and their objectives and implementation are also discussed.

This lecture is for those who have suffered from back pain and want to find a solution. It is also for those interested in various relaxation and perception techniques.

What is Yoga and where does it come from? Yoga is an Indian doctrine that originally stems from Hinduism. The core message of Yoga is: "Through practice and habit, one can perceive the world." Yoga is practiced either individually or in a group and consists of various body, breathing, and meditation techniques.

The earliest records of Yoga date back to the 2nd and 1st centuries BCE and are documented in the so-called Vedas, the sacred scriptures of Hinduism. Yoga is an ancient Indian philosophy that aims at the unity of body, mind, and soul.

The practice of Yoga encompasses various exercises, breathing techniques, and meditations aimed at strengthening the body and calming the mind.

In this subject of the Training Course for Relaxation Trainers, we will focus on some basic Yoga exercises that primarily concentrate on relaxation and strengthening of the body. We will also delve into the history and philosophy of Yoga and learn how this ancient tradition has persisted to the present day.

In the main part, selected Yoga positions with a focus on relaxation will be taught. Self-experience, as well as guiding and correcting the selected Yoga exercises, are central.

Relaxation and Nutrition are in constant interaction with each other, as both stress can alter eating habits, and eating habits can affect relaxation states. In this subject of the Relaxation Trainer training program, we will explore various foods and their influence on stress levels, which can help relax and nourish the body. This includes Power Foods, Soul Foods, and Natural Remedies that can be integrated into one's diet to feel better and strengthen the body. Power Foods: Power foods, which help us stay healthy and fit, include avocados, nuts, seeds, legumes, berries, green vegetables, and whole grains. These foods are rich in nutrients, fiber, vitamins, and minerals, contributing to a healthy diet. Power foods are also rich in antioxidants, which protect our bodies from harmful free radicals. A balanced diet is crucial for good health and performance. Power foods are a good addition to a balanced diet and can support the body during physical exertion. Soul Foods: Soul food is a term for foods that not only nourish our bodies but also our souls. Eating is a necessity, but we can also use nutrition to improve mood and well-being. For most of us, eating is a necessity for survival. We don't think much about what we eat as long as it tastes good and fills us up. But if we make our diet more conscious, we can improve our health and positively affect our mood. Natural Remedies: There are many different natural remedies that people have been using for centuries to stay healthy. These include herbs, spices, fruits, and vegetables. Many of these natural remedies have proven effective in treating illnesses and ailments. In recent years, researchers have also investigated the effects of natural remedies on health and found that they do indeed offer many health benefits. It will be exciting in this Relaxation and Nutrition subject for our participants.

Die progressive Muskelrelaxation (PMR), nach Edmund Jacobson, wird bereits seit 1929 gelehrt. Diese Entspannungstechnik ist wissenschaftlich bestens untersucht.

Viele Institutionen, Therapeuten und Trainer nutzen und empfehlen PMR, um Menschen relativ schnell in einem angenehmen Entspannungszustand zu führen.

Diese Methode hat sich seit Ihrer Entstehung stark weiterentwickelt und ist mittlerweile auch in nur wenigen Stunden erlernbar. Im Fach „Progressive Muskelrelaxation“ werden zunächst die theoretischen Hintergründe präsentiert, danach wird diese Technik selbst erlebt und selbständig praktiziert.

In the subject " Overview of Relaxation Methods," the first part presents the current situation regarding " Work-related Stress and Everyday Stress" based on scientific studies. Possible consequences for the individual as well as for our entire society can be derived from this.

In the second part, an overview of different intervention measures is provided. Based on the muscular, vegetative, and cognitive levels, the different Relaxation Methods taught in detail in the subsequent courses are categorized and presented.

The significance and benefits of mental training have gained ground in various fields over the past decades, whether in sports, professional life, or personal life.

Mental training offers different techniques to optimize the concentration and performance of individuals. Through techniques such as autogenic training, visualization, goal-setting training, etc., undiscovered potentials could be recognized and utilized.

In the realm of relaxation, mental training helps to slow down the relentless thought process, better understand it, and thus make relaxation possible. The course is divided into theoretical and practical parts, with ample space for self-exploration.

In the subject of Pilates Basic Exercises in the Relaxation Trainer training program, the history and basic concepts of Pilates are learned in the first part.

In addition to the theoretical part, special attention is paid to the self-experience of this method. By learning typical Pilates exercises, the effects of this method on the human body become tangible.

Pilates is a method originally developed by Joseph Pilates. This method aims to strengthen the deep muscles and thus improve posture and flexibility. There are numerous exercises that can be performed in different ways.

Pilates is suitable for both beginners and advanced practitioners and can be practiced both at home and in a studio. It is a physical and mental exercise method originally developed for injury rehabilitation. Self-awareness on a physical and mental level is enhanced. Pilates is a great way to get the body in shape and strengthen the muscles.
The Pilates concept also serves as a relaxation method as it can be individually tailored to each performance level. The exercises have no negative impact on the body, making Pilates suitable for older people and people with back problems.

Relaxation is more important than ever in our fast-paced and hectic world today. Many people complain of stress and nervousness and are therefore searching for relaxation techniques to better cope with daily stress.

The right relaxation trainer can make a big difference and help to learn and apply the right techniques.

The design and planning of sessions is an essential part of the work of a relaxation trainer. In the first part of the subject Session Design, we will focus on the most important didactic principles and ask ourselves how a unit can be structured and what necessary conditions should be considered to create the right mood and atmosphere for the participants. The trainer must be able to find the right balance between tension and relaxation, and the participants must feel comfortable.

Each class hour has a clear concept, a well-thought-out structure, and a goal. At the beginning of the hour, the class concept should be conveyed to the participants so that they can prepare for the hour. This can be adjusted or slightly changed during the hour. This way, participants can relax in every hour and tailor the exercises optimally to their needs.

The trainer must "live" relaxation: he should infect others with it and be able to convey corresponding feelings. He should exude calm and serenity himself.

Not only comprehensive theoretical knowledge is imparted, but also the necessary practical skills on how to design a relaxation session.

In the second and main part of this course, participants can present their session concepts and receive constructive feedback from the instructors, as well as from the other participants in the course.