DIPLO ENTREN PÉRSON 2026 MOD1 CLASE 1 VIDEO 1

Summary of Key Wellness, Self-Care, and Productivity (Coach) Strategies

1) Start with the coach’s core role: service + individualization

• Treat yourself as a professional service provider whose job is to prescribe training based on individual characteristics.
• Apply the principle of individuality: the same program is never appropriate for different bodies, goals, medical conditions, or life contexts.

2) Use SMART goals to make training measurable and realistic

Build goals that are:

• Specific
• Measurable
• Achievable
• Relevant
• Time-bound

Avoid contradictory goals (e.g., “gain muscle everywhere but don’t change certain body parts,” or “lose fat but also only build specific muscles” without proper framing).

3) Build training around medical history + safety first

Training should respect:

• Functional capacity
• Health constraints
• Performance needs
• Aesthetics/body recomposition

Examples of conditions requiring careful adaptation:

• PCOS
• Hypothyroidism/Hashimoto’s
• Postpartum/pregnancy
• Recent cancer history/medications
• HIV/antiretroviral treatment
• Injuries/rehab history

Reminder: coaches/nutritionists don’t replace doctors—refer out when needed.

4) Do a thorough initial assessment (the “interview”)

The class emphasizes evaluation beyond basic demographics. Include:

• Health background and recent events
• Labs when available
• Sleep, lifestyle, and activity level
• Medications/supplements
• Physical tests (and functional limitations)
• Postural/biomechanical observations and constraints

5) Differentiate periodization vs. scheduling (plan by macro/meso/microcycles)

• Periodization: structured long-term preparation toward a specific objective.
• Training planning/scheduling: arranging sessions into the timetable.

Use a structure like:

• Macrocycle (e.g., months)
• Mesocycle (blocks within the macrocycle)
• Microcycle (weekly plan)
• Sessions (individual workouts)

6) Supervise technique and dose training variables (don’t “set and forget”)

Coach must monitor:

• Technique/execution quality
• Training frequency
• Training volume
• Training intensity
• Appropriate rest (and safe effort levels)

Warning: don’t rely on social media programming without adjusting to the individual.

7) Training dosage principles (volume/frequency/intensity)

Effective work depends on experience level and adaptation capacity. Track and dose with:

• Volume (sets/reps/effective workload)
• Frequency (how often per week the target is trained)
• Intensity (load % and effort proximity to failure)

Important safety point:

• For beginners, avoid taking sets all the way to failure.

8) Rest, fatigue management, and technique quality

• Emphasize adequate rest between sets (example given: ~120 seconds for hypertrophy work).
• Encourage breathing and hydration during rests (not endless phone use).
• Cramp/failure signals:
  • stop and address hydration/electrolytes/breathing
  • don’t push through to injury

9) Cardiovascular training: dose correctly, don’t do it blindly

Key guidance:

• Don’t start with cardio and then strength; typical order:
  • Strength training first, then cardio
• Cardiovascular work should be:
  • zone-based using heart-rate calculations
  • planned by objective (fat loss, endurance support, etc.)
• Don’t assume “more cardio = faster fat loss.”

Use heart rate zones and be cautious about symptoms.

10) Heart rate and safety screening (self-care via medical-style caution)

Measure:

• Resting heart rate
• Max heart rate (using formulas by sex/age as instructed)
• Target heart rate via calculators

Watch for red flags/symptoms during exertion:

• Chest pain
• Numbness in arm/face
• Cold sweats
• Dizziness/blurred vision
• Breathing distress or fainting risk

If values are high or symptoms appear: refer to medical care.

11) Progress tracking (and expect non-linear results)

• Re-check metrics periodically (not daily weighing as motivation).
• Recognize progress isn’t linear; adjust based on:
  • updated assessment data
  • weekly/monthly changes
  • adherence and recovery signals

Address “stuck” phases by revisiting the plan and adjusting loads/volume/frequency rather than changing everything randomly.

12) Behavior change + motivation: coaching is also psychology

• Motivation is required for adherence; without it, people quit.
• Use “support circles” to understand what keeps someone engaged:
  • self (internal motivation/lifestyle change)
  • partner/family
  • friends/social environment
• Communicate feedback effectively:
  • reinforce strengths first
  • correct errors without humiliating the client

13) Nutrition screening homework: collect realistic diet data (including budget constraints)

The class assigns practical diet intake tools such as:

• R24H (last 24 hours recall)
• R48H (last 48 hours recall)
• Food frequency table:
  • list ~10 common foods from the person’s region
  • note frequency (daily/weekly/biweekly/monthly/occasionally/never)
  • consider affordability/economic feasibility

Coaching ethics/productivity angle:

• Use nutrition screening to build a plan people can realistically follow.

14) Avoid demotivating practices (e.g., visible gym scales)

Recommendation:

• Remove visible scales from gyms.

Reason:

• Bodyweight fluctuates (water/glycogen/recovery/supercompensation), which can cause frustration and dropout.

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Presenters / Sources

• Dr. Edgar Farfán (academic coordinator at INAF; lead presenter)

Mentioned scholars/ideas/tools (not necessarily presenters in the subtitles):

• SMART goals framework (attributed generally; class uses it as methodology)
• Erik Helms (training structure concepts/pyramid reference)
• Karvonen (Carvonen) heart rate formula (for target heart rate)
• COOPER/VO2-related concept (VO2 max mentioned; exact source not clearly attributed)

Course tool referenced:

• INAF / INAF calculator (no separate individual named)