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PROGRAMS
at Bayside Wellness and Fitness Center
At Bayside Wellness & Fitness Center
our trainers are all experts at developing and implementing
prescription exercise and conditioning programs for people of
all ages. As heath and fitness professionals we are all
certified through the National Academy of Sports Medicine to
apply the latest in research based, integrated exercise
programming for people who want to improve their strength,
mobility, posture, energy level, sports performance or well
being. We follow the research based guidelines developed by the
NASM by delivering their Optimal Performance Training System. We
train the body as a moving system that must move dynamically
through multiple planes of motion with optimal function. The OPT
system integrates all forms of training, (cardio respiratory,
flexibility, core, balance, reactive and resistance training)
into a systematic and progressive program bases on human
movement science. OPT training allows trainers to address the
many physical considerations that can make exercise difficult
and harmful to many people. Studies have shown that 50 to 90% of
sedentary people who start exercise programs suffer a muscle or
joint injury within the first 6 weeks. Most of these injuries
are related to postural distortions created by muscle imbalances
that cause poor posture, bad balance, back pain and faulty
patterns of movement. These postural distortions are more
prevalent in today’s society than ever before. Most are created
by sedentary lifestyles and are increasing with the advancement
of workplace technology and mechanization.
Our trainers are prepared to identify and deal with these
postural issues so that their clients can safely progress in a
controlled, safe exercise program that will help them reach any
goal.
Fitness Profile and Assessment
 Our
clients all start their program by filling out a physical
activity readiness questionnaire. This gives the trainer
important subjective information on the exercise history,
lifestyle, job requirements, health and medical history and
goals of the client. This information is reviewed by the trainer
and if there are no issues that would require a release from a
physician the client will then begin the fitness assessment. The
fitness assessment includes objective information like blood
pressure, circumference measurements (optional), body
composition test (optional), a sub-maximal cardio respiratory
test and a postural evaluation. These test let the trainer know
at what level to start the program and also give information
that will allow results to be tracked and documented. The
postural evaluation identifies the muscle imbalances that cause
postural distortions that can make the client more susceptible
to joint pain and injury.
Stabilization Training
Once the body in functioning with better postural alignment the
trainer can focus on developing the neuromuscular efficiency and
endurance of the deep core stabilizing muscles. Stability based
exercises that challenge the body’s ability to remain stable in
an unstable environment that develop postural control, alignment
and balance.
When the body moves force is transferred from the core to the
legs and arms. The core stabilizing muscles must engage
effectively to give the movement system muscles a firm and
stable center to move against. If the body lacks the ability to
effectively stabilize the joints of the body during dynamic
movement it will be prone to injury. Stabilization training is a
big part of the foundation of an effective and safe exercise
program.
 Strength
Training
After the body has developed efficient alignment, balance and
joint stability the trainer will begin to develop the strength
of the movement system. The muscles of the movement system are
the muscles exercised during the familiar exercises like leg
presses, bench presses, pull downs etc…. The exercises used
during the strength level of training are progressed with
repetitions and weight resistance. The goals of the client will
determine the types of exercises and resistance levels utilized
during the strength level of training.
Power Training
Power training is reserved for clients training for athletic
performance enhancement. After developing core stability and
muscle strength, explosive power can be safely and effectively
developed. All components of the preceding levels of
conditioning come into play while performing the power
exercises. Without them a client can be very susceptible to
injury during this level of training.
Each level of training progresses through phases that develop
the required adaptations for optimal body movement, balance and
strength. Each workout will integrate flexibility training,
cardio respiratory training, core training, balance training,
reactive training and resistance training. The variables of each
type of training are manipulated by the trainer to keep each
clients program focused on their individual needs and goals.
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