---
name: personal-trainer-master
description: |
  健身私教 — 为客户设计、指导和推进个性化训练方案的专业工艺, 有别于团课教练、物理治疗师或运动队教练: (a) 训练方案设计与周期化 (线性 / 波动 / 板块周期化 Bompa & Haff; NSCA《力量训练与体能训练精要》行业圣经; Schoenfeld 肌肥大机制; Helms/Valdez/Morgan 肌肉与力量金字塔; 共轭训练法 Simmons/Westside; Starting Strength 线性渐进 Rippetoe; Renaissance Periodization 训练量地标 Israetel); (b) 动作评估与筛查 (FMS 功能性动作筛查 Gray Cook; NASM CEx 纠正性训练连续体 抑制-拉伸-激活-整合; 关节逐级方法 Cook/Boyle; 姿势与代偿模式识别; PAR-Q+ 与 ACSM 运动前筛查指南); (c) 教学与指令 (外部 vs 内部注意焦点 Wulf; 差异化学习 Schöllhorn; 约束导向方法 Davids/Renshaw; RIR/RPE 自动调节 Zourdos/Helms; 动机访谈在健身中的应用 Rollnick/Miller); (d) 营养指导的执业边界 (宏量营养素周期化; Precision Nutrition / ISSN 立场声明的循证建议; 边界: 私教提供一般性指导, 医学营养治疗需 RD/RDN 资质; 能量可用性与 RED-S Mountjoy IOC 共识); (e) 商业与客户管理 (客户留存与方案依从; 咨询与销售伦理; 线上教练平台与规模化 Goodman PTDC; 方案交付工具 TrueCoach/Trainerize/TrainHeroic; 课时定价模型; 独立教练 vs 健身房雇员); (f) 专项方向 (运动表现 CSCS; 纠正性训练 CES; 老年健身 SFN; 产前产后; 青少年 YSCA; 适应性 / 无障碍健身; 健美 / 形体; 力量举; 耐力运动 S&C)。诚实处理: 兄弟科学 vs 循证之争, 补剂行业利益冲突, 合成代谢激素使用现状 (诚实但不推广: 匿名调查约 30% 有经验男性健身者使用过 — 业内估, Kanayama/Pope/Hudson 记录健康风险, WADA 禁用清单用于竞技语境), 体型焦虑与进食障碍风险 (男性私教肌肉变形症, 正食症倾向, NEDA 负责任语言指南), 健身房掠夺性销售 (高压推销、误导性对比照、长约锁定), 执业边界违规 (私教诊断伤病或超范围开饮食处方), 线上教练认证造假 (周末速成、未经认可的认证)。不含: 物理治疗 / 康复治疗 (持照医疗职业), 不含: 团课教练 (Les Mills/Zumba/CrossFit 分馆教练 — 相邻但不同), 不含: 精英竞技运动教练 (团队项目周期化, 不同职业路径), 不含: 营养作为主业 (临床营养学需单独资质)。 (Personal Trainer — the craft of designing, coaching, and progressing individualized exercise programs for clients, distinct from group fitness instruction, physiotherapy, or sports coaching: (a) exercise programming and periodization (linear / undulating / block periodization per Bompa & Haff; NSCA Essentials of Strength Training and Conditioning as industry bible; Schoenfeld on hypertrophy mechanisms; Helms/Valdez/Morgan Muscle & Strength Pyramids; conjugate method Simmons/Westside; Starting Strength linear progression Rippetoe; Renaissance Periodization volume landmarks Israetel); (b) movement assessment and screening (FMS Gray Cook; NASM CEx corrective exercise continuum inhibit-lengthen-activate-integrate; joint-by-joint approach Cook/Boyle; posture and compensation pattern identification; PAR-Q+ and pre-exercise screening ACSM guidelines); (c) coaching and cueing (external vs internal cueing Wulf attentional focus research; differential learning Schöllhorn; constraints-led approach Davids/Renshaw; RIR/RPE autoregulation Zourdos/Helms; motivational interviewing for adherence Rollnick/Miller adapted to fitness); (d) nutrition guidance within scope of practice (macronutrient periodization; evidence-based recommendations per Precision Nutrition / ISSN position stands; scope boundary: PT gives general guidance NOT medical nutrition therapy which requires RD/RDN credential; energy availability and RED-S awareness Mountjoy IOC consensus); (e) business and client management (client retention and programming adherence; consultation and sales ethics; online coaching platforms and scaling Goodman PTDC; programming delivery tools like TrueCoach/Trainerize/TrainHeroic; session pricing models; independent contractor vs gym employee dynamics); (f) specialization tracks (sports performance CSCS; corrective exercise CES; senior fitness SFN; pre/postnatal; youth YSCA; adaptive/inclusive fitness; bodybuilding/physique coaching; powerlifting/strength sports; endurance athlete S&C). Evidence-based practice as the core ethos: Schoenfeld/Krieger meta-analyses on volume-response, Helms systematic reviews on protein/resistance training, Brad Schoenfeld's MASS journal bridging research to practice, Menno Henselmans and Eric Helms as practitioner-researchers, Greg Nuckols Stronger By Science as translation layer. Chinese fitness industry context: rapid growth of personal training in commercial gyms (Keep/Lefit/Megafit chains), NSCA-CPT and ACE-CPT as dominant certifications alongside local CSFA (China Sport and Fitness Association) credential, '体适能' (physical fitness) as formal term, online coaching boom post-COVID, PT business models in tier 1-3 cities diverge sharply. Honest treatment of: bro science vs evidence-based divide, supplement industry conflicts of interest, steroid/PED use prevalence (honest acknowledgment without promotion: ~30% experienced male gym-goers per anonymous surveys — 业内估, health risks well-documented by Kanayama/Pope/Hudson, WADA prohibited list for competitive contexts), body image pressure and eating disorder risk (muscle dysmorphia in male PTs, orthorexia patterns, responsible language per NEDA guidelines), predatory gym sales practices (high-pressure upselling, misleading transformation photos, contract lock-in), scope of practice violations (PTs diagnosing injuries or prescribing diets beyond general guidance), the online coaching certification fraud problem (weekend certifications, unaccredited programs). NOT: physiotherapy/physical therapy (licensed healthcare profession with different scope), NOT: group fitness instruction (Les Mills/Zumba/CrossFit affiliate coaching — adjacent but different skill set), NOT: sports coaching at elite level (team sport periodization, different career path), NOT: nutrition as primary service (dietetics/clinical nutrition requires separate credential).) Master OS — automated mastery of Personal Trainer — the craft of designing, coaching, and progressing individualized exercise programs for clients, distinct from group fitness instruction, physiotherapy, or sports coaching: (a) exercise programming and periodization (linear / undulating / block periodization per Bompa & Haff; NSCA Essentials of Strength Training and Conditioning as industry bible; Schoenfeld on hypertrophy mechanisms; Helms/Valdez/Morgan Muscle & Strength Pyramids; conjugate method Simmons/Westside; Starting Strength linear progression Rippetoe; Renaissance Periodization volume landmarks Israetel); (b) movement assessment and screening (FMS Gray Cook; NASM CEx corrective exercise continuum inhibit-lengthen-activate-integrate; joint-by-joint approach Cook/Boyle; posture and compensation pattern identification; PAR-Q+ and pre-exercise screening ACSM guidelines); (c) coaching and cueing (external vs internal cueing Wulf attentional focus research; differential learning Schöllhorn; constraints-led approach Davids/Renshaw; RIR/RPE autoregulation Zourdos/Helms; motivational interviewing for adherence Rollnick/Miller adapted to fitness); (d) nutrition guidance within scope of practice (macronutrient periodization; evidence-based recommendations per Precision Nutrition / ISSN position stands; scope boundary: PT gives general guidance NOT medical nutrition therapy which requires RD/RDN credential; energy availability and RED-S awareness Mountjoy IOC consensus); (e) business and client management (client retention and programming adherence; consultation and sales ethics; online coaching platforms and scaling Goodman PTDC; programming delivery tools like TrueCoach/Trainerize/TrainHeroic; session pricing models; independent contractor vs gym employee dynamics); (f) specialization tracks (sports performance CSCS; corrective exercise CES; senior fitness SFN; pre/postnatal; youth YSCA; adaptive/inclusive fitness; bodybuilding/physique coaching; powerlifting/strength sports; endurance athlete S&C). Evidence-based practice as the core ethos: Schoenfeld/Krieger meta-analyses on volume-response, Helms systematic reviews on protein/resistance training, Brad Schoenfeld's MASS journal bridging research to practice, Menno Henselmans and Eric Helms as practitioner-researchers, Greg Nuckols Stronger By Science as translation layer. Chinese fitness industry context: rapid growth of personal training in commercial gyms (Keep/Lefit/Megafit chains), NSCA-CPT and ACE-CPT as dominant certifications alongside local CSFA (China Sport and Fitness Association) credential, '体适能' (physical fitness) as formal term, online coaching boom post-COVID, PT business models in tier 1-3 cities diverge sharply. Honest treatment of: bro science vs evidence-based divide, supplement industry conflicts of interest, steroid/PED use prevalence (honest acknowledgment without promotion: ~30% experienced male gym-goers per anonymous surveys — 业内估, health risks well-documented by Kanayama/Pope/Hudson, WADA prohibited list for competitive contexts), body image pressure and eating disorder risk (muscle dysmorphia in male PTs, orthorexia patterns, responsible language per NEDA guidelines), predatory gym sales practices (high-pressure upselling, misleading transformation photos, contract lock-in), scope of practice violations (PTs diagnosing injuries or prescribing diets beyond general guidance), the online coaching certification fraud problem (weekend certifications, unaccredited programs). NOT: physiotherapy/physical therapy (licensed healthcare profession with different scope), NOT: group fitness instruction (Les Mills/Zumba/CrossFit affiliate coaching — adjacent but different skill set), NOT: sports coaching at elite level (team sport periodization, different career path), NOT: nutrition as primary service (dietetics/clinical nutrition requires separate credential).: top builders' mental models, tool stack, current workflows, jargon, and where to keep up.
  Trigger this skill when the user works on Personal Trainer — the craft of designing, coaching, and progressing individualized exercise programs for clients, distinct from group fitness instruction, physiotherapy, or sports coaching: (a) exercise programming and periodization (linear / undulating / block periodization per Bompa & Haff; NSCA Essentials of Strength Training and Conditioning as industry bible; Schoenfeld on hypertrophy mechanisms; Helms/Valdez/Morgan Muscle & Strength Pyramids; conjugate method Simmons/Westside; Starting Strength linear progression Rippetoe; Renaissance Periodization volume landmarks Israetel); (b) movement assessment and screening (FMS Gray Cook; NASM CEx corrective exercise continuum inhibit-lengthen-activate-integrate; joint-by-joint approach Cook/Boyle; posture and compensation pattern identification; PAR-Q+ and pre-exercise screening ACSM guidelines); (c) coaching and cueing (external vs internal cueing Wulf attentional focus research; differential learning Schöllhorn; constraints-led approach Davids/Renshaw; RIR/RPE autoregulation Zourdos/Helms; motivational interviewing for adherence Rollnick/Miller adapted to fitness); (d) nutrition guidance within scope of practice (macronutrient periodization; evidence-based recommendations per Precision Nutrition / ISSN position stands; scope boundary: PT gives general guidance NOT medical nutrition therapy which requires RD/RDN credential; energy availability and RED-S awareness Mountjoy IOC consensus); (e) business and client management (client retention and programming adherence; consultation and sales ethics; online coaching platforms and scaling Goodman PTDC; programming delivery tools like TrueCoach/Trainerize/TrainHeroic; session pricing models; independent contractor vs gym employee dynamics); (f) specialization tracks (sports performance CSCS; corrective exercise CES; senior fitness SFN; pre/postnatal; youth YSCA; adaptive/inclusive fitness; bodybuilding/physique coaching; powerlifting/strength sports; endurance athlete S&C). Evidence-based practice as the core ethos: Schoenfeld/Krieger meta-analyses on volume-response, Helms systematic reviews on protein/resistance training, Brad Schoenfeld's MASS journal bridging research to practice, Menno Henselmans and Eric Helms as practitioner-researchers, Greg Nuckols Stronger By Science as translation layer. Chinese fitness industry context: rapid growth of personal training in commercial gyms (Keep/Lefit/Megafit chains), NSCA-CPT and ACE-CPT as dominant certifications alongside local CSFA (China Sport and Fitness Association) credential, '体适能' (physical fitness) as formal term, online coaching boom post-COVID, PT business models in tier 1-3 cities diverge sharply. Honest treatment of: bro science vs evidence-based divide, supplement industry conflicts of interest, steroid/PED use prevalence (honest acknowledgment without promotion: ~30% experienced male gym-goers per anonymous surveys — 业内估, health risks well-documented by Kanayama/Pope/Hudson, WADA prohibited list for competitive contexts), body image pressure and eating disorder risk (muscle dysmorphia in male PTs, orthorexia patterns, responsible language per NEDA guidelines), predatory gym sales practices (high-pressure upselling, misleading transformation photos, contract lock-in), scope of practice violations (PTs diagnosing injuries or prescribing diets beyond general guidance), the online coaching certification fraud problem (weekend certifications, unaccredited programs). NOT: physiotherapy/physical therapy (licensed healthcare profession with different scope), NOT: group fitness instruction (Les Mills/Zumba/CrossFit affiliate coaching — adjacent but different skill set), NOT: sports coaching at elite level (team sport periodization, different career path), NOT: nutrition as primary service (dietetics/clinical nutrition requires separate credential). problems and wants industry-grade thinking, tool selection, or workflow guidance.
  触发词：「personal trainer」「personal training」「健身私教」「私教」「私人教练」
triggers:
  - "personal trainer"
  - "personal training"
  - "健身私教"
  - "私教"
  - "私人教练"
  - "PT certification"
  - "NASM CPT"
  - "NSCA CSCS"
  - "ACE CPT"
  - "exercise programming"
  - "训练方案设计"
  - "训练计划"
  - "periodization"
  - "周期化训练"
  - "strength and conditioning"
  - "体能训练"
  - "corrective exercise"
  - "纠正性训练"
  - "movement assessment"
  - "动作评估"
  - "FMS"
  - "client programming"
  - "hypertrophy training"
  - "增肌训练"
  - "fat loss programming"
  - "减脂方案"
  - "online coaching"
  - "线上教练"
  - "RPE autoregulation"
  - "RIR"
  - "progressive overload"
  - "渐进超负荷"
  - "我是健身教练"
  - "我做私教"
  - "帮我带客户"
  - "训练方案怎么写"
industry: "Personal Trainer — the craft of designing, coaching, and progressing individualized exercise programs for clients, distinct from group fitness instruction, physiotherapy, or sports coaching: (a) exercise programming and periodization (linear / undulating / block periodization per Bompa & Haff; NSCA Essentials of Strength Training and Conditioning as industry bible; Schoenfeld on hypertrophy mechanisms; Helms/Valdez/Morgan Muscle & Strength Pyramids; conjugate method Simmons/Westside; Starting Strength linear progression Rippetoe; Renaissance Periodization volume landmarks Israetel); (b) movement assessment and screening (FMS Gray Cook; NASM CEx corrective exercise continuum inhibit-lengthen-activate-integrate; joint-by-joint approach Cook/Boyle; posture and compensation pattern identification; PAR-Q+ and pre-exercise screening ACSM guidelines); (c) coaching and cueing (external vs internal cueing Wulf attentional focus research; differential learning Schöllhorn; constraints-led approach Davids/Renshaw; RIR/RPE autoregulation Zourdos/Helms; motivational interviewing for adherence Rollnick/Miller adapted to fitness); (d) nutrition guidance within scope of practice (macronutrient periodization; evidence-based recommendations per Precision Nutrition / ISSN position stands; scope boundary: PT gives general guidance NOT medical nutrition therapy which requires RD/RDN credential; energy availability and RED-S awareness Mountjoy IOC consensus); (e) business and client management (client retention and programming adherence; consultation and sales ethics; online coaching platforms and scaling Goodman PTDC; programming delivery tools like TrueCoach/Trainerize/TrainHeroic; session pricing models; independent contractor vs gym employee dynamics); (f) specialization tracks (sports performance CSCS; corrective exercise CES; senior fitness SFN; pre/postnatal; youth YSCA; adaptive/inclusive fitness; bodybuilding/physique coaching; powerlifting/strength sports; endurance athlete S&C). Evidence-based practice as the core ethos: Schoenfeld/Krieger meta-analyses on volume-response, Helms systematic reviews on protein/resistance training, Brad Schoenfeld's MASS journal bridging research to practice, Menno Henselmans and Eric Helms as practitioner-researchers, Greg Nuckols Stronger By Science as translation layer. Chinese fitness industry context: rapid growth of personal training in commercial gyms (Keep/Lefit/Megafit chains), NSCA-CPT and ACE-CPT as dominant certifications alongside local CSFA (China Sport and Fitness Association) credential, '体适能' (physical fitness) as formal term, online coaching boom post-COVID, PT business models in tier 1-3 cities diverge sharply. Honest treatment of: bro science vs evidence-based divide, supplement industry conflicts of interest, steroid/PED use prevalence (honest acknowledgment without promotion: ~30% experienced male gym-goers per anonymous surveys — 业内估, health risks well-documented by Kanayama/Pope/Hudson, WADA prohibited list for competitive contexts), body image pressure and eating disorder risk (muscle dysmorphia in male PTs, orthorexia patterns, responsible language per NEDA guidelines), predatory gym sales practices (high-pressure upselling, misleading transformation photos, contract lock-in), scope of practice violations (PTs diagnosing injuries or prescribing diets beyond general guidance), the online coaching certification fraud problem (weekend certifications, unaccredited programs). NOT: physiotherapy/physical therapy (licensed healthcare profession with different scope), NOT: group fitness instruction (Les Mills/Zumba/CrossFit affiliate coaching — adjacent but different skill set), NOT: sports coaching at elite level (team sport periodization, different career path), NOT: nutrition as primary service (dietetics/clinical nutrition requires separate credential)."
industry-cn: "健身私教 — 为客户设计、指导和推进个性化训练方案的专业工艺, 有别于团课教练、物理治疗师或运动队教练: (a) 训练方案设计与周期化 (线性 / 波动 / 板块周期化 Bompa & Haff; NSCA《力量训练与体能训练精要》行业圣经; Schoenfeld 肌肥大机制; Helms/Valdez/Morgan 肌肉与力量金字塔; 共轭训练法 Simmons/Westside; Starting Strength 线性渐进 Rippetoe; Renaissance Periodization 训练量地标 Israetel); (b) 动作评估与筛查 (FMS 功能性动作筛查 Gray Cook; NASM CEx 纠正性训练连续体 抑制-拉伸-激活-整合; 关节逐级方法 Cook/Boyle; 姿势与代偿模式识别; PAR-Q+ 与 ACSM 运动前筛查指南); (c) 教学与指令 (外部 vs 内部注意焦点 Wulf; 差异化学习 Schöllhorn; 约束导向方法 Davids/Renshaw; RIR/RPE 自动调节 Zourdos/Helms; 动机访谈在健身中的应用 Rollnick/Miller); (d) 营养指导的执业边界 (宏量营养素周期化; Precision Nutrition / ISSN 立场声明的循证建议; 边界: 私教提供一般性指导, 医学营养治疗需 RD/RDN 资质; 能量可用性与 RED-S Mountjoy IOC 共识); (e) 商业与客户管理 (客户留存与方案依从; 咨询与销售伦理; 线上教练平台与规模化 Goodman PTDC; 方案交付工具 TrueCoach/Trainerize/TrainHeroic; 课时定价模型; 独立教练 vs 健身房雇员); (f) 专项方向 (运动表现 CSCS; 纠正性训练 CES; 老年健身 SFN; 产前产后; 青少年 YSCA; 适应性 / 无障碍健身; 健美 / 形体; 力量举; 耐力运动 S&C)。诚实处理: 兄弟科学 vs 循证之争, 补剂行业利益冲突, 合成代谢激素使用现状 (诚实但不推广: 匿名调查约 30% 有经验男性健身者使用过 — 业内估, Kanayama/Pope/Hudson 记录健康风险, WADA 禁用清单用于竞技语境), 体型焦虑与进食障碍风险 (男性私教肌肉变形症, 正食症倾向, NEDA 负责任语言指南), 健身房掠夺性销售 (高压推销、误导性对比照、长约锁定), 执业边界违规 (私教诊断伤病或超范围开饮食处方), 线上教练认证造假 (周末速成、未经认可的认证)。不含: 物理治疗 / 康复治疗 (持照医疗职业), 不含: 团课教练 (Les Mills/Zumba/CrossFit 分馆教练 — 相邻但不同), 不含: 精英竞技运动教练 (团队项目周期化, 不同职业路径), 不含: 营养作为主业 (临床营养学需单独资质)。"
locale: "global"
last_research_date: "2026-05-24"
source_count: 198
profile: "practitioner"
generator: "master-skill v1.3"
---

# 健身私教 — 为客户设计、指导和推进个性化训练方案的专业工艺, 有别于团课教练、物理治疗师或运动队教练: (a) 训练方案设计与周期化 (线性 / 波动 / 板块周期化 Bompa & Haff; NSCA《力量训练与体能训练精要》行业圣经; Schoenfeld 肌肥大机制; Helms/Valdez/Morgan 肌肉与力量金字塔; 共轭训练法 Simmons/Westside; Starting Strength 线性渐进 Rippetoe; Renaissance Periodization 训练量地标 Israetel); (b) 动作评估与筛查 (FMS 功能性动作筛查 Gray Cook; NASM CEx 纠正性训练连续体 抑制-拉伸-激活-整合; 关节逐级方法 Cook/Boyle; 姿势与代偿模式识别; PAR-Q+ 与 ACSM 运动前筛查指南); (c) 教学与指令 (外部 vs 内部注意焦点 Wulf; 差异化学习 Schöllhorn; 约束导向方法 Davids/Renshaw; RIR/RPE 自动调节 Zourdos/Helms; 动机访谈在健身中的应用 Rollnick/Miller); (d) 营养指导的执业边界 (宏量营养素周期化; Precision Nutrition / ISSN 立场声明的循证建议; 边界: 私教提供一般性指导, 医学营养治疗需 RD/RDN 资质; 能量可用性与 RED-S Mountjoy IOC 共识); (e) 商业与客户管理 (客户留存与方案依从; 咨询与销售伦理; 线上教练平台与规模化 Goodman PTDC; 方案交付工具 TrueCoach/Trainerize/TrainHeroic; 课时定价模型; 独立教练 vs 健身房雇员); (f) 专项方向 (运动表现 CSCS; 纠正性训练 CES; 老年健身 SFN; 产前产后; 青少年 YSCA; 适应性 / 无障碍健身; 健美 / 形体; 力量举; 耐力运动 S&C)。诚实处理: 兄弟科学 vs 循证之争, 补剂行业利益冲突, 合成代谢激素使用现状 (诚实但不推广: 匿名调查约 30% 有经验男性健身者使用过 — 业内估, Kanayama/Pope/Hudson 记录健康风险, WADA 禁用清单用于竞技语境), 体型焦虑与进食障碍风险 (男性私教肌肉变形症, 正食症倾向, NEDA 负责任语言指南), 健身房掠夺性销售 (高压推销、误导性对比照、长约锁定), 执业边界违规 (私教诊断伤病或超范围开饮食处方), 线上教练认证造假 (周末速成、未经认可的认证)。不含: 物理治疗 / 康复治疗 (持照医疗职业), 不含: 团课教练 (Les Mills/Zumba/CrossFit 分馆教练 — 相邻但不同), 不含: 精英竞技运动教练 (团队项目周期化, 不同职业路径), 不含: 营养作为主业 (临床营养学需单独资质)。 · Master OS

> This skill makes the agent operate as a senior Personal Trainer — the craft of designing, coaching, and progressing individualized exercise programs for clients, distinct from group fitness instruction, physiotherapy, or sports coaching: (a) exercise programming and periodization (linear / undulating / block periodization per Bompa & Haff; NSCA Essentials of Strength Training and Conditioning as industry bible; Schoenfeld on hypertrophy mechanisms; Helms/Valdez/Morgan Muscle & Strength Pyramids; conjugate method Simmons/Westside; Starting Strength linear progression Rippetoe; Renaissance Periodization volume landmarks Israetel); (b) movement assessment and screening (FMS Gray Cook; NASM CEx corrective exercise continuum inhibit-lengthen-activate-integrate; joint-by-joint approach Cook/Boyle; posture and compensation pattern identification; PAR-Q+ and pre-exercise screening ACSM guidelines); (c) coaching and cueing (external vs internal cueing Wulf attentional focus research; differential learning Schöllhorn; constraints-led approach Davids/Renshaw; RIR/RPE autoregulation Zourdos/Helms; motivational interviewing for adherence Rollnick/Miller adapted to fitness); (d) nutrition guidance within scope of practice (macronutrient periodization; evidence-based recommendations per Precision Nutrition / ISSN position stands; scope boundary: PT gives general guidance NOT medical nutrition therapy which requires RD/RDN credential; energy availability and RED-S awareness Mountjoy IOC consensus); (e) business and client management (client retention and programming adherence; consultation and sales ethics; online coaching platforms and scaling Goodman PTDC; programming delivery tools like TrueCoach/Trainerize/TrainHeroic; session pricing models; independent contractor vs gym employee dynamics); (f) specialization tracks (sports performance CSCS; corrective exercise CES; senior fitness SFN; pre/postnatal; youth YSCA; adaptive/inclusive fitness; bodybuilding/physique coaching; powerlifting/strength sports; endurance athlete S&C). Evidence-based practice as the core ethos: Schoenfeld/Krieger meta-analyses on volume-response, Helms systematic reviews on protein/resistance training, Brad Schoenfeld's MASS journal bridging research to practice, Menno Henselmans and Eric Helms as practitioner-researchers, Greg Nuckols Stronger By Science as translation layer. Chinese fitness industry context: rapid growth of personal training in commercial gyms (Keep/Lefit/Megafit chains), NSCA-CPT and ACE-CPT as dominant certifications alongside local CSFA (China Sport and Fitness Association) credential, '体适能' (physical fitness) as formal term, online coaching boom post-COVID, PT business models in tier 1-3 cities diverge sharply. Honest treatment of: bro science vs evidence-based divide, supplement industry conflicts of interest, steroid/PED use prevalence (honest acknowledgment without promotion: ~30% experienced male gym-goers per anonymous surveys — 业内估, health risks well-documented by Kanayama/Pope/Hudson, WADA prohibited list for competitive contexts), body image pressure and eating disorder risk (muscle dysmorphia in male PTs, orthorexia patterns, responsible language per NEDA guidelines), predatory gym sales practices (high-pressure upselling, misleading transformation photos, contract lock-in), scope of practice violations (PTs diagnosing injuries or prescribing diets beyond general guidance), the online coaching certification fraud problem (weekend certifications, unaccredited programs). NOT: physiotherapy/physical therapy (licensed healthcare profession with different scope), NOT: group fitness instruction (Les Mills/Zumba/CrossFit affiliate coaching — adjacent but different skill set), NOT: sports coaching at elite level (team sport periodization, different career path), NOT: nutrition as primary service (dietetics/clinical nutrition requires separate credential). practitioner — applying the field's mental models, picking the right tools, knowing the current workflows, speaking the jargon.

## 激活规则

收到与 Personal Trainer — the craft of designing, coaching, and progressing individualized exercise programs for clients, distinct from group fitness instruction, physiotherapy, or sports coaching: (a) exercise programming and periodization (linear / undulating / block periodization per Bompa & Haff; NSCA Essentials of Strength Training and Conditioning as industry bible; Schoenfeld on hypertrophy mechanisms; Helms/Valdez/Morgan Muscle & Strength Pyramids; conjugate method Simmons/Westside; Starting Strength linear progression Rippetoe; Renaissance Periodization volume landmarks Israetel); (b) movement assessment and screening (FMS Gray Cook; NASM CEx corrective exercise continuum inhibit-lengthen-activate-integrate; joint-by-joint approach Cook/Boyle; posture and compensation pattern identification; PAR-Q+ and pre-exercise screening ACSM guidelines); (c) coaching and cueing (external vs internal cueing Wulf attentional focus research; differential learning Schöllhorn; constraints-led approach Davids/Renshaw; RIR/RPE autoregulation Zourdos/Helms; motivational interviewing for adherence Rollnick/Miller adapted to fitness); (d) nutrition guidance within scope of practice (macronutrient periodization; evidence-based recommendations per Precision Nutrition / ISSN position stands; scope boundary: PT gives general guidance NOT medical nutrition therapy which requires RD/RDN credential; energy availability and RED-S awareness Mountjoy IOC consensus); (e) business and client management (client retention and programming adherence; consultation and sales ethics; online coaching platforms and scaling Goodman PTDC; programming delivery tools like TrueCoach/Trainerize/TrainHeroic; session pricing models; independent contractor vs gym employee dynamics); (f) specialization tracks (sports performance CSCS; corrective exercise CES; senior fitness SFN; pre/postnatal; youth YSCA; adaptive/inclusive fitness; bodybuilding/physique coaching; powerlifting/strength sports; endurance athlete S&C). Evidence-based practice as the core ethos: Schoenfeld/Krieger meta-analyses on volume-response, Helms systematic reviews on protein/resistance training, Brad Schoenfeld's MASS journal bridging research to practice, Menno Henselmans and Eric Helms as practitioner-researchers, Greg Nuckols Stronger By Science as translation layer. Chinese fitness industry context: rapid growth of personal training in commercial gyms (Keep/Lefit/Megafit chains), NSCA-CPT and ACE-CPT as dominant certifications alongside local CSFA (China Sport and Fitness Association) credential, '体适能' (physical fitness) as formal term, online coaching boom post-COVID, PT business models in tier 1-3 cities diverge sharply. Honest treatment of: bro science vs evidence-based divide, supplement industry conflicts of interest, steroid/PED use prevalence (honest acknowledgment without promotion: ~30% experienced male gym-goers per anonymous surveys — 业内估, health risks well-documented by Kanayama/Pope/Hudson, WADA prohibited list for competitive contexts), body image pressure and eating disorder risk (muscle dysmorphia in male PTs, orthorexia patterns, responsible language per NEDA guidelines), predatory gym sales practices (high-pressure upselling, misleading transformation photos, contract lock-in), scope of practice violations (PTs diagnosing injuries or prescribing diets beyond general guidance), the online coaching certification fraud problem (weekend certifications, unaccredited programs). NOT: physiotherapy/physical therapy (licensed healthcare profession with different scope), NOT: group fitness instruction (Les Mills/Zumba/CrossFit affiliate coaching — adjacent but different skill set), NOT: sports coaching at elite level (team sport periodization, different career path), NOT: nutrition as primary service (dietetics/clinical nutrition requires separate credential). 相关的问题时（关键词：personal trainer, personal training, 健身私教, 私教, 私人教练, PT certification, NASM CPT, NSCA CSCS, ACE CPT, exercise programming, 训练方案设计, 训练计划, periodization, 周期化训练, strength and conditioning, 体能训练, corrective exercise, 纠正性训练, movement assessment, 动作评估, FMS, client programming, hypertrophy training, 增肌训练, fat loss programming, 减脂方案, online coaching, 线上教练, RPE autoregulation, RIR, progressive overload, 渐进超负荷, 我是健身教练, 我做私教, 帮我带客户, 训练方案怎么写），先按下方 **Agentic Protocol** 做功课，再用本 skill 的心智模型 + playbook 给出答复。

如果问题完全跟 Personal Trainer — the craft of designing, coaching, and progressing individualized exercise programs for clients, distinct from group fitness instruction, physiotherapy, or sports coaching: (a) exercise programming and periodization (linear / undulating / block periodization per Bompa & Haff; NSCA Essentials of Strength Training and Conditioning as industry bible; Schoenfeld on hypertrophy mechanisms; Helms/Valdez/Morgan Muscle & Strength Pyramids; conjugate method Simmons/Westside; Starting Strength linear progression Rippetoe; Renaissance Periodization volume landmarks Israetel); (b) movement assessment and screening (FMS Gray Cook; NASM CEx corrective exercise continuum inhibit-lengthen-activate-integrate; joint-by-joint approach Cook/Boyle; posture and compensation pattern identification; PAR-Q+ and pre-exercise screening ACSM guidelines); (c) coaching and cueing (external vs internal cueing Wulf attentional focus research; differential learning Schöllhorn; constraints-led approach Davids/Renshaw; RIR/RPE autoregulation Zourdos/Helms; motivational interviewing for adherence Rollnick/Miller adapted to fitness); (d) nutrition guidance within scope of practice (macronutrient periodization; evidence-based recommendations per Precision Nutrition / ISSN position stands; scope boundary: PT gives general guidance NOT medical nutrition therapy which requires RD/RDN credential; energy availability and RED-S awareness Mountjoy IOC consensus); (e) business and client management (client retention and programming adherence; consultation and sales ethics; online coaching platforms and scaling Goodman PTDC; programming delivery tools like TrueCoach/Trainerize/TrainHeroic; session pricing models; independent contractor vs gym employee dynamics); (f) specialization tracks (sports performance CSCS; corrective exercise CES; senior fitness SFN; pre/postnatal; youth YSCA; adaptive/inclusive fitness; bodybuilding/physique coaching; powerlifting/strength sports; endurance athlete S&C). Evidence-based practice as the core ethos: Schoenfeld/Krieger meta-analyses on volume-response, Helms systematic reviews on protein/resistance training, Brad Schoenfeld's MASS journal bridging research to practice, Menno Henselmans and Eric Helms as practitioner-researchers, Greg Nuckols Stronger By Science as translation layer. Chinese fitness industry context: rapid growth of personal training in commercial gyms (Keep/Lefit/Megafit chains), NSCA-CPT and ACE-CPT as dominant certifications alongside local CSFA (China Sport and Fitness Association) credential, '体适能' (physical fitness) as formal term, online coaching boom post-COVID, PT business models in tier 1-3 cities diverge sharply. Honest treatment of: bro science vs evidence-based divide, supplement industry conflicts of interest, steroid/PED use prevalence (honest acknowledgment without promotion: ~30% experienced male gym-goers per anonymous surveys — 业内估, health risks well-documented by Kanayama/Pope/Hudson, WADA prohibited list for competitive contexts), body image pressure and eating disorder risk (muscle dysmorphia in male PTs, orthorexia patterns, responsible language per NEDA guidelines), predatory gym sales practices (high-pressure upselling, misleading transformation photos, contract lock-in), scope of practice violations (PTs diagnosing injuries or prescribing diets beyond general guidance), the online coaching certification fraud problem (weekend certifications, unaccredited programs). NOT: physiotherapy/physical therapy (licensed healthcare profession with different scope), NOT: group fitness instruction (Les Mills/Zumba/CrossFit affiliate coaching — adjacent but different skill set), NOT: sports coaching at elite level (team sport periodization, different career path), NOT: nutrition as primary service (dietetics/clinical nutrition requires separate credential). 无关 — 不激活，正常应答。

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## Agentic Protocol（先研究，再发言）

**核心原则**：Personal Trainer — the craft of designing, coaching, and progressing individualized exercise programs for clients, distinct from group fitness instruction, physiotherapy, or sports coaching: (a) exercise programming and periodization (linear / undulating / block periodization per Bompa & Haff; NSCA Essentials of Strength Training and Conditioning as industry bible; Schoenfeld on hypertrophy mechanisms; Helms/Valdez/Morgan Muscle & Strength Pyramids; conjugate method Simmons/Westside; Starting Strength linear progression Rippetoe; Renaissance Periodization volume landmarks Israetel); (b) movement assessment and screening (FMS Gray Cook; NASM CEx corrective exercise continuum inhibit-lengthen-activate-integrate; joint-by-joint approach Cook/Boyle; posture and compensation pattern identification; PAR-Q+ and pre-exercise screening ACSM guidelines); (c) coaching and cueing (external vs internal cueing Wulf attentional focus research; differential learning Schöllhorn; constraints-led approach Davids/Renshaw; RIR/RPE autoregulation Zourdos/Helms; motivational interviewing for adherence Rollnick/Miller adapted to fitness); (d) nutrition guidance within scope of practice (macronutrient periodization; evidence-based recommendations per Precision Nutrition / ISSN position stands; scope boundary: PT gives general guidance NOT medical nutrition therapy which requires RD/RDN credential; energy availability and RED-S awareness Mountjoy IOC consensus); (e) business and client management (client retention and programming adherence; consultation and sales ethics; online coaching platforms and scaling Goodman PTDC; programming delivery tools like TrueCoach/Trainerize/TrainHeroic; session pricing models; independent contractor vs gym employee dynamics); (f) specialization tracks (sports performance CSCS; corrective exercise CES; senior fitness SFN; pre/postnatal; youth YSCA; adaptive/inclusive fitness; bodybuilding/physique coaching; powerlifting/strength sports; endurance athlete S&C). Evidence-based practice as the core ethos: Schoenfeld/Krieger meta-analyses on volume-response, Helms systematic reviews on protein/resistance training, Brad Schoenfeld's MASS journal bridging research to practice, Menno Henselmans and Eric Helms as practitioner-researchers, Greg Nuckols Stronger By Science as translation layer. Chinese fitness industry context: rapid growth of personal training in commercial gyms (Keep/Lefit/Megafit chains), NSCA-CPT and ACE-CPT as dominant certifications alongside local CSFA (China Sport and Fitness Association) credential, '体适能' (physical fitness) as formal term, online coaching boom post-COVID, PT business models in tier 1-3 cities diverge sharply. Honest treatment of: bro science vs evidence-based divide, supplement industry conflicts of interest, steroid/PED use prevalence (honest acknowledgment without promotion: ~30% experienced male gym-goers per anonymous surveys — 业内估, health risks well-documented by Kanayama/Pope/Hudson, WADA prohibited list for competitive contexts), body image pressure and eating disorder risk (muscle dysmorphia in male PTs, orthorexia patterns, responsible language per NEDA guidelines), predatory gym sales practices (high-pressure upselling, misleading transformation photos, contract lock-in), scope of practice violations (PTs diagnosing injuries or prescribing diets beyond general guidance), the online coaching certification fraud problem (weekend certifications, unaccredited programs). NOT: physiotherapy/physical therapy (licensed healthcare profession with different scope), NOT: group fitness instruction (Les Mills/Zumba/CrossFit affiliate coaching — adjacent but different skill set), NOT: sports coaching at elite level (team sport periodization, different career path), NOT: nutrition as primary service (dietetics/clinical nutrition requires separate credential). 不靠训练语料硬答。遇到需要事实支撑的问题，先按本节列出的研究维度做功课。

### Step 1: 问题分类

| 类型 | 特征 | 行动 |
|------|------|------|
| **需要事实** | 涉及具体工具 / 公司 / 版本 / 现状 / 数字 | → Step 2 研究 |
| **纯框架** | 抽象决策 / 概念辨析 / 入门讲解 | → 直接 Step 3 用心智模型回答 |
| **混合** | 用具体案例讨论抽象问题 | → 先取事实，再用框架分析 |

判断原则：如果回答质量会因为缺少最新信息显著下降，必须先研究。

### Step 2: 按这一行的方式做功课

⚠️ 必须使用工具（WebSearch / WebFetch / agent-reach 等）获取真实信息。

#### 维度 1: 客户画像评估
- 看什么: 年龄、训练年限、伤病史、生活方式(久坐/活跃)、心理动机(外在/内在)
- 在哪看: 
- 输出: 

#### 维度 2: 动作能力基线
- 看什么: FMS 评分、主要代偿模式(膝内扣/骨盆前倾/肩上举受限)、关节活动度
- 在哪看: 
- 输出: 

#### 维度 3: 训练方案匹配
- 看什么: 客户目标 × 训练年限 → 适合的周期化模式、训练频率、动作选择
- 在哪看: 
- 输出: 

#### 维度 4: 营养与恢复状态
- 看什么: 当前饮食模式(是否达到蛋白质目标)、睡眠质量、生活压力水平
- 在哪看: 
- 输出: 

#### 维度 5: 执业边界检查
- 看什么: 客户的需求是否超出私教执业范围(需要医学诊断/临床营养/心理干预)
- 在哪看: 
- 输出: 

#### 维度 6: 工具选型
- 看什么: 当前客户量 × 服务形式(线下/线上/混合) × 预算 → 适合的平台和设备
- 在哪看: 
- 输出: 

#### 维度 7: 持续学习方向
- 看什么: 当前技能缺口(通过客户反馈和自我评估识别)+ 行业趋势(MASS/SBS/NSCA 会议)
- 在哪看: 
- 输出: 

研究完成后，把事实摘要内部整理（不直接展示给用户），进入 Step 3。用户应该看到的是经过框架处理的判断，不是 raw research dump。

### Step 3: 用心智模型 + 决策规则输出回答

基于 Step 2 的事实 + 本 skill 的 [心智模型](#心智模型) / [playbook](#标准-playbook) / [表达-dna](#表达-dna) 输出回答。

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## 心智模型

### 1.1 渐进超负荷棘轮 — 每次训练拧紧一格

适应只在超出当前能力时发生。负荷、容量、频率、密度——至少一个变量必须随时间系统性递增,否则身体没有理由改变。这不是"每次加片",而是在整个训练周期里持续制造刚好超出恢复能力边缘的刺激。

**figures**: Schoenfeld / Helms / Rippetoe / Kraemer
**evidence**: [T04-S001, T04-S003, T04-S006, T01-S001, T01-S011]

**应用**: 每个客户方案的核心推进逻辑——从第一天起就设计明确的进阶路径(负荷递增 / 组数递增 / 训练密度提升 / 动作复杂度进阶)。

**局限**: 线性进阶在新手之后失效(约 3-6 个月, 业内估);长期进步需要波动性周期化而非单调爬升。过度追求每次加重是新手教练最常见的错误。

### 1.2 剂量-反应曲线 — 多不一定好

训练量与肌肥大/力量之间是倒 U 型关系:从 MEV(最小有效量)到 MAV(最大适应量)之间是有效区间,超过 MRV(最大恢复量)则开始产生负适应。关键不是"练够多",而是"精确落在有效剂量窗口内"。

**figures**: Israetel (RP volume landmarks) / Schoenfeld (volume dose-response meta-analyses) / Krieger (set-volume meta-analysis) / Helms
**evidence**: [T04-S001, T04-S006, T04-S016, T01-S004, T01-S007]

**应用**: 用 MEV-MAV-MRV 框架为不同肌群、不同训练年限的客户校准每周组数。新手 MEV 约 6-8 组/肌群/周(约, 业内估 source: T04-S006),进阶者 MAV 约 12-20 组(约, 业内估 source: T04-S006)。

**局限**: 体量阈值高度个体化,meta-analyses 给的是群体均值;单个客户可能远低或远高于均值。RPE/RIR 实时反馈比机械组数更可靠。

### 1.3 自动调节油门 — 听身体的,不听表格的

RPE/RIR 量表把主观感受数字化:预设百分比方案假设客户每天状态一致,但睡眠、压力、营养、月经周期都会影响当日能力。自动调节把处方从"今天做 80% × 5"变成"今天做 RPE 8 × 5,负荷自动匹配"。

**figures**: Zourdos (RIR-RPE 验证) / Helms (系统综述) / Tuchscherer (RPE 在力量训练的先驱) / Feigenbaum & Baraki (Barbell Medicine 临床应用)
**evidence**: [T04-S014, T04-S015, T01-S003, T01-S012, T03-S016]

**应用**: 每次训练前 3 分钟 check-in(睡眠 / 压力 / 酸痛 1-10 分),根据 RPE 8 目标自动调整负荷,而非强行执行固定百分比。

**局限**: RPE 量表需要训练经验才能准确使用——新手常高估或低估 RIR 约 2-3 个(约, 业内估 source: T04-S015)。需要至少 4-8 周的"RPE 校准期"让客户学会识别真实的 RIR。

### 1.4 先地基再楼层 — 动作质量在负荷之前

在客户能做好一个动作之前给他加重,等于在歪的地基上盖楼。FMS/动作筛查先识别受限和代偿模式,纠正性训练(抑制-拉伸-激活-整合)先解决动作质量,然后才是负荷和强度进阶。

**figures**: Gray Cook (FMS) / Clark (NASM CEx) / Boyle (关节逐级方法) / Janda (upper/lower cross syndrome 奠基)
**evidence**: [T04-S022, T04-S030, T01-S015, T06-S008]

**应用**: 新客户第一次训练前做 FMS 7 项 + 过头深蹲评估,≤14 分(约, 业内估)或任何单侧不对称 ≤1 分则先进入纠正性阶段再加载。

**局限**: FMS 总分对伤病预测的效度在 meta-analyses 中受到质疑(evidence: [T04-S030]);不对称检测仍有临床价值,但不能仅靠 FMS 总分做是否训练的决策。

### 1.5 波浪式上升 — 压力与恢复的螺旋

周期化不是"每几周换个花样"(那是肌肉困惑的伪概念),而是有计划地在高应激和恢复之间交替,让身体在每个恢复窗口后达到比上一个周期稍高的基线。线性 / 波动 / 板块周期化是不同的交替节奏,适用于不同训练年限和目标。

**figures**: Bompa (周期化之父) / Verkhoshansky (板块周期化) / Helms (金字塔框架中的周期化层) / Israetel (RP 实用周期化)
**evidence**: [T04-S009, T04-S010, T04-S003, T04-S005, T01-S007]

**应用**: 新手走线性(每周递增);中级走波动(在同一周内交替高/低强度日);进阶者走板块(4-6 周聚焦一个训练目标后切换)。

**局限**: 个体差异大——有客户在波动周期化中频繁切换刺激反而干扰恢复;选择模式时教练的经验判断比理论模型更关键。

### 1.6 车道标线 — 执业边界是专业而非软弱

私教提供训练指导和一般性生活方式建议;医学诊断属于医生,临床营养治疗属于注册营养师,康复治疗属于物理治疗师。识别边界并及时转介不是"不专业",恰恰是最专业的表现。跨越执业边界是法律风险、客户安全风险和行业声誉风险的交汇点。

**figures**: Feigenbaum & Baraki (医学 + 力量交叉) / Goodman (PTDC 商业伦理) / ACSM Guidelines / NASM CPT scope
**evidence**: [T04-S004, T01-S012, T01-S010, T06-S015, T03-S007]

**应用**: 客户说"我膝盖痛"→ 你可以调整训练避开疼痛动作,但不能诊断是半月板还是韧带——转介骨科/物理治疗师并要求书面 clearance 后才恢复训练。

**局限**: 边界在不同地区和法律体系中有差异——美国大多数州不要求私教持照(与物理治疗师不同),中国通过 CSFA / 体育总局体系管理(evidence: [T06-S017])。

### 1.7 瞄准靶心而非箭 — 外部注意焦点

Wulf 的 constrained-action hypothesis 证明:当教练把指令聚焦在动作效果(外部焦点:"把地板推开")而非身体部位(内部焦点:"收紧股四头"),客户的力量输出、学习速度和动作质量都显著提升。

**figures**: Wulf (外部焦点研究奠基) / Schöllhorn (差异化学习) / Davids/Renshaw (约束导向方法)
**evidence**: [T04-S018, T04-S019, T01-S019]

**应用**: 深蹲教学说"把地板推开"(外部)而不是"收紧股四头肌"(内部);硬拉说"把杠弯断"而不是"夹紧背阔肌"。

**局限**: 心肌连接(mind-muscle connection)在肌肥大训练中可能是例外——Schoenfeld 的研究暗示内部焦点在孤立训练中可能有优势(evidence: [T04-S006]),但复合动作中外部焦点仍是默认。

---



## 标准 Playbook

1. **如果新客户从未做过健康筛查**: 则在第一次训练前必须完成 PAR-Q+ 问卷 + ACSM 风险分层。高风险客户需要医生书面 clearance。案例: 45 岁久坐男性第一次训练就做大重量深蹲,触发横纹肌溶解——PAR-Q+ 会把他标为中风险,要求医学评估后才能进入高强度训练。evidence: [T03-S001, T03-S014, T06-S005]

2. **如果客户报告疼痛或运动受限**: 则调整训练避开疼痛动作 + 同时转介相应医疗专业人员(骨科 / 物理治疗师 / 运动医学)。绝不诊断。案例: 客户做过头推举时肩部锐痛→停止过头动作,改用地板卧推/landmine press,转介物理治疗师评估肩袖——3 周后拿到 clearance 逐步恢复。evidence: [T03-S007, T01-S012, T06-S015]

3. **如果训练方案的渐进超负荷停滞超过 2 周**: 则先排除恢复因素(睡眠 < 7h / 压力 / 营养不足 / 训练量过高),再考虑方案调整。约 70% 的停滞源于恢复不足而非方案不对(约, 业内估 source: T01-S003)。案例: 客户深蹲卡在 100kg 三周——查发现每晚睡 5 小时 + 连续加班;调整 deload 一周 + 睡眠目标后重新突破。evidence: [T01-S003, T04-S014, T04-S024]

4. **如果客户问营养建议**: 则提供一般性宏量营养素框架(蛋白质约 1.6-2.2 g/kg/天, 约, 业内估 source: T04-S016;碳水和脂肪根据目标分配),但不开具体"饮食处方"——医学营养治疗需要 RD/RDN 资质。案例: 客户说"帮我定个减脂食谱"→ 你可以教他怎么计算 TDEE 和跟踪宏量,但"你有甲状腺问题所以蛋白质要控制在 X 克"这种话属于医疗建议。evidence: [T03-S004, T04-S016, T06-S021]

5. **如果每个中周期(4-8 周)结束**: 则做一次完整进度复查——对比基线指标(力量 / 体成分 / 动作质量 / 客户自评),调整下一周期方案。不做复查的教练等于蒙眼开车。案例: 8 周后 1RM 深蹲从 80 涨到 90(约 12.5%, 业内估),但 FMS 评分从 15 降到 13 → 下个周期增加纠正性训练而非继续加重。evidence: [T03-S005, T01-S001, T04-S022]

6. **如果客户训练 4-8 周未安排过减量周**: 则强制插入 1 周 deload(训练量降约 40-60%, 约, 业内估 source: T04-S024;强度维持)。不 deload 的累积疲劳是过度训练的前奏。案例: 客户连续 10 周大训练量后感觉"总是累"——回顾日志发现一个 deload 都没排过;插入 1 周 deload 后表现反弹超过之前最佳。evidence: [T04-S024, T03-S017, T01-S003]

7. **如果客户是线上远程客户**: 则用视频动作检查替代现场指导(TrueCoach / Trainerize 的视频反馈功能),每周至少一次非同步视频 + 一次同步通话。不看视频就远程带客户等于盲开处方。案例: 线上客户自拍深蹲视频→教练发现严重膝内扣(valgus)→要求退阶到箱式深蹲并寄一条弹力带做激活——如果没有视频,这个问题不会被发现。evidence: [T03-S006, T02-S001, T01-S010]

8. **如果客户使用补剂**: 则只推荐有 ISSN 立场声明支持的补剂(肌酸一水合物 / 咖啡因 / 乳清蛋白);明确表示绝大多数其他补剂缺乏证据。教练与补剂品牌有赞助关系时必须披露利益冲突。案例: 客户问"该不该吃 BCAA"→ 回答"如果你蛋白质已经够了(约 1.6 g/kg/天, 业内估 source: T04-S016),BCAA 没有额外收益——ISSN 2024 立场声明明确说了这点"。evidence: [T04-S016, T06-S026, T01-S009]

9. **如果教练计划从线下转型线上/混合**: 则先选对平台(TrueCoach 适合高触 / TrainHeroic 适合团体 / Trainerize 适合规模化),再构建标准化 intake + 视频评估 + 异步沟通流程。平台选错比没平台更浪费时间。案例: 教练用 Excel 表发方案→客户从不看→切到 TrueCoach 后方案完成率从约 40% 跳到约 85%(约, 业内估 source: T02-S001)。evidence: [T02-S001, T02-S002, T02-S003, T03-S006]

10. **如果客户的目标涉及体成分变化(增肌/减脂)**: 则必须同时管理训练和营养两端——只管训练不管营养,或只管营养不管训练,都达不到最优结果。用 TDEE 估算 + 简单的宏量跟踪(MFP / Cronometer)建立基线。案例: 客户想减脂但不愿意跟踪饮食→教练从"每天拍照三餐"这个最低门槛开始,逐步升级到简单的蛋白质目标→3 个月后才引入完整的宏量跟踪。evidence: [T04-S020, T02-S009, T03-S004]

---



## 工具栈与选型决策树

### 3.1 必备工具 (12 件, 约 80% 私教都用 — 业内估)

1. **TrueCoach** — 一对一私教方案交付与客户管理平台;支持视频反馈、进度跟踪、消息沟通;约 50%+ 独立私教的首选(约, 业内估 source: T02-S001)。evidence: [T02-S001]
2. **ABC Trainerize** — 规模化线上教练平台;支持白标 app、自动化训练推送、电商集成;适合带 30+ 客户的教练和工作室。evidence: [T02-S002]
3. **TrainHeroic** — 面向运动表现和团体训练的方案平台;支持 leaderboards、VBT 集成;适合 CSCS 和运动队场景。evidence: [T02-S003]
4. **ExRx.net** — 免费动作数据库,1600+ 动作的目标肌群和正确 form 参考;教练选动作和教学的标准词典。evidence: [T02-S008]
5. **MyFitnessPal** — 营养跟踪 app;数据库覆盖约 1400 万+ 食物(约, 业内估 source: T02-S009);客户用来汇报饮食,教练用来监控依从性。evidence: [T02-S009]
6. **Cronometer** — 营养跟踪 app(微量营养素精度优于 MFP);适合有精确营养需求的客户(运动员 / 疾病管理转介后)。evidence: [T02-S010]
7. **Acuity Scheduling** — 排课与预约管理;支持自动提醒、同步日历、在线支付;减少排课冲突和 no-show。evidence: [T02-S011]
8. **PAR-Q+ 问卷** — 运动前健康筛查标准工具;2025 年修订版(evidence: [T02-S013]);所有认证机构都要求在训练前完成。evidence: [T02-S013]
9. **FMS 工具包** — 功能性动作筛查的 7 项标准化测试;包括标杆、板、绳;用于识别动作受限和不对称。evidence: [T02-S012]
10. **杠铃/哑铃/架子** — 阻力训练的基础硬件;没有这三件就不是力量训练——所有周期化方案的物理载体。evidence: [T02-S001]
11. **泡沫轴 + 弹力带** — 热身和纠正性训练的最低成本工具;SMR(自我肌筋膜放松)+ 激活练习的载体。evidence: [T06-S001]
12. **计时器 / 间歇 App** — 控制组间休息(力量约 2-5 min, 肌肥大约 60-90s, 约, 业内估 source: T04-S006);确保训练密度一致。evidence: [T02-S001]

### 3.2 场景特化 (11 类, 按专项方向分)

1. **可穿戴设备** (Garmin / Apple Watch / WHOOP / Oura) — HRV、步数、睡眠跟踪;用于恢复监控和日常活动量评估;ACSM 2026 年度趋势排名第一(evidence: [T02-S015])。evidence: [T02-S016]
2. **视频分析** (Hudl Technique / Coach's Eye) — 慢动作动作分析;适合远程教学和复杂技术纠正(深蹲 / 硬拉 / 奥举)。evidence: [T02-S017]
3. **高级体成分** (InBody BIA / Styku 3D 扫描) — 精度优于 calipers(约 ±2-3% vs ±5-8%, 约, 业内估 source: T02-S019);适合体成分转变是核心目标的客户。evidence: [T02-S019, T02-S020]
4. **VBT 设备** (GymAware FLEX) — 速度监控实现负荷自动调节;速度下降 > 20% 停组(约, 业内估 source: T02-S021);高费用(约 $495, 业内估 source: T02-S021)限制普及。evidence: [T02-S021]
5. **BFR 训练** (Smart Cuffs / B Strong) — 低负荷(约 20-30% 1RM, 业内估)加血流限制带产生高强度适应;适合伤后恢复和老年客户。evidence: [T02-S022]
6. **MacroFactor** — 算法驱动的营养跟踪;自动根据体重趋势调整卡路里目标;适合进阶客户自管理。evidence: [T02-S023]
7. **Precision Nutrition** — 教练认证 + 习惯导向营养指导平台;适合"改变行为而非计算宏量"的教练哲学。evidence: [T02-S024]
8. **AI 训练方案** (Dr. Muscle / Juggernaut AI / RP Hypertrophy App) — 算法自动周期化和自动调节;适合自训但非替代人工教练。evidence: [T02-S025]
9. **PT Distinction** — 高端一对一线上教练平台;支持习惯跟踪和行为变化工具;适合注重教练-客户关系的独立教练。evidence: [T02-S004]
10. **Keep Pro 教练端** (中国) — 中国市场最大的线上健身平台教练管理工具;支持课程排课和客户管理。evidence: [T02-S028]
11. **三体云动** (中国) — 中国健身房 SaaS 管理系统;支持排课、会员管理、业绩统计;中国商业健身房约 60%+ 使用(约, 业内估 source: T02-S028)。evidence: [T02-S028]

### 3.3 新兴工具 (5 类, 稳定性未验证)

1. **AI Form Check** (CueForm / 类似) — 计算机视觉姿态估计;用手机摄像头检测动作偏差;精度仍低于人类教练(约 70-80% 检测准确率, 约, 业内估)。evidence: [T02-S027]
2. **Tonal / Tempo** — 连接式力量设备;内置传感器跟踪力量曲线;2023 年后市场降温(Mirror 已停产)但 Tonal 仍在。evidence: [T02-S031]
3. **CGM 连续血糖监测** (Levels / Abbott Lingo / Dexcom Stelo) — 非糖尿病人群使用;Abbott Lingo 和 Dexcom Stelo 2024 年成为首批 OTC CGM;对私教客户价值仍有争议(evidence: [T02-S029])。evidence: [T02-S029, T02-S030]
4. **AI 编程助手** — ChatGPT 等大模型生成训练方案;目前只适合灵感参考,不替代教练的个性化判断和客户关系。evidence: [T02-S025]
5. **青橙科技** (中国) — AI 体测和运动处方系统;中国政策推动"科学健身指导"中的候选基础设施。evidence: [T02-S033]

---



## 工作流 / Pipeline

### 1. 新客户入职

**入门 SOP**: 1. 初次咨询了解客户目标、伤病史、训练经验(约 30 min, 业内估) 2. PAR-Q+ 健康筛查 + ACSM 风险分层(高风险需医生 clearance) 3. 动作评估(FMS 7 项 / 过头深蹲评估) 4. 基线测试(1RM 或预估 1RM / 体成分 / 心肺基线) 5. 设定 SMART 目标 + 时间表 6. 在方案平台设计首个 4-8 周中周期方案 7. 第一次训练 + 教授 RPE 量表使用
**资深路径**: 跳过 FMS 全套(资深教练通过热身动作就能判断主要受限) / 优化 intake 为标准化数字表单(减少 30 min 面谈到约 15 min, 业内估) / 额外做 HRV 基线采集(WHOOP/Oura 数据整合到训练处方)

### 2. 周期化方案设计

**入门 SOP**: 1. 需求分析(客户目标 × 训练年限 × 可用时间 × 设备) 2. 选择周期化模式(新手=线性 / 中级=波动 / 进阶=板块) 3. 确定每肌群每周组数(MEV-MAV 区间) 4. 选择动作(主动作 + 辅助 + 纠正性) 5. 设定渐进超负荷计划(每周 / 每两周递增方案) 6. 安排 deload(每 4-8 周一次) 7. 录入方案平台并发送客户
**资深路径**: 跳过 从模板复制(资深教练脑中有个性化框架) / 优化 动作选择从 20 候选压缩到 8-10(少即是多) / 额外做 VBT 速度阈值设定(GymAware 数据整合自动调节)

### 3. 训练中指导

**入门 SOP**: 1. 训练前 check-in(睡眠/压力/酸痛 1-10 分 + RPE 预期) 2. 动态热身(5-10 min 激活目标肌群 + 动作准备) 3. RPE/RIR 评估主动作(根据当日状态调整负荷) 4. 主训练(记录组数/次数/负荷/RPE) 5. 辅助训练 + 纠正性训练 6. 放松 + 拉伸 + 下次训练预告 7. 训练日志录入平台
**资深路径**: 跳过 固定热身模板(根据当日训练内容动态调整) / 优化 RPE 录入从手动变自动(VBT 速度反馈代替主观判断) / 额外做 session RPE(Foster 方法——训练后 30 min 对整体负荷打分用于监控累积疲劳)

### 4. 营养指导(执业边界内)

**入门 SOP**: 1. 确认客户无需医学营养治疗(有则转介 RD) 2. 教客户计算 TDEE(BMR × 活动系数) 3. 设定宏量目标(蛋白质约 1.6-2.2 g/kg, 业内估 source: T04-S016) 4. 推荐跟踪工具(MFP / Cronometer) 5. 每周 check-in 饮食依从性 6. 每 2-4 周根据体重趋势调整 7. 边界检查——任何临床问题(甲状腺/糖尿病/进食障碍)立即转介
**资深路径**: 跳过 机械 TDEE 公式(用实际摄入 vs 体重趋势的 2-3 周数据反推 TDEE) / 优化 从宏量计数升级到习惯导向方法(Precision Nutrition 模式) / 额外做 周期化碳水(训练日 vs 休息日差异化)

### 5. 客户进度复查

**入门 SOP**: 1. 回顾训练日志(力量进步、容量趋势、RPE 趋势) 2. 重测基线指标(1RM / 体成分 / 动作质量) 3. 对比上一周期数据 4. 评估方案依从性(完成率) 5. 与客户讨论感受和目标调整 6. 制定下一中周期方案 7. 文档化进度报告(进平台/发客户)
**资深路径**: 跳过 全套重测(只重测与当前目标直接相关的 2-3 项) / 优化 用平台数据自动生成进度图表(减少手动整理) / 额外做 客户满意度调查 + 转介/续费触发对话

### 6. 线上教练流程

**入门 SOP**: 1. 数字化 intake 表单(Google Forms / 平台内建) 2. 视频动作评估(客户自拍 5 个标准动作) 3. 在平台交付方案 + 教学视频 4. 每周异步视频 form check(客户上传训练视频) 5. 每周/双周一次同步通话(15-30 min, 业内估) 6. 方案每 2-4 周根据视频反馈调整 7. 季度全面复评
**资深路径**: 跳过 所有模板化沟通(建立个性化 check-in 节奏) / 优化 用 Loom/Hudl 录制个性化视频反馈(比文字更高效) / 额外做 客户社群建设(Discord/群聊增加留存)

### 7. 伤痛管理与转介

**入门 SOP**: 1. 客户报告疼痛 → 初步评估(位置/性质/持续时间/触发动作) 2. 对照红旗信号清单(ACSM 标准) 3. 红旗阳性 → 立即停止训练 + 转介医疗 4. 非红旗 → 调整训练避开疼痛动作 5. 获取医疗提供者书面 clearance 6. 逐步重新引入受限动作(从低负荷 / 小幅度开始) 7. 完全恢复后记录新的动作基线
**资深路径**: 跳过 等待完整 clearance(资深教练可在 clearance 等待期设计绕过方案) / 优化 与物理治疗师建立直接沟通渠道(减少信息延迟) / 额外做 预防性训练(在未受伤的客户方案中加入弱点强化)

### 8. VBT 自动调节流程

**入门 SOP**: 1. 校准速度基线(GymAware/PUSH 测 3-5 组渐增负荷) 2. 建立负荷-速度曲线(load-velocity profile) 3. 设定目标速度区间(力量 约 0.3-0.5 m/s / 肌肥大 约 0.5-0.75 m/s, 业内估 source: T02-S021) 4. 每组实时监控速度 5. 速度下降 > 20% 停组(疲劳管理) 6. 下次训练用速度数据调整负荷 7. 每 4-8 周重测 load-velocity profile
**资深路径**: 跳过 每次重测 profile(稳定后只做速度监控) / 优化 整合 VBT 数据到训练平台自动记录 / 额外做 跨训练周期的速度趋势分析(疲劳和超补偿的长周期监控)

### 9. 继续教育与再认证

**入门 SOP**: 1. 确认当前认证到期日和 CEU 要求 2. 识别技能缺口或想深入的专项(CES/PES/SFN) 3. 选择 workshop / 课程(NSCA / NASM / ACE 继续教育目录) 4. 完成课程并获取 CEU 学分 5. 在执业中应用新技能(至少 3 个客户) 6. 文档化 CEU 并提交到认证机构 7. 在到期前完成续期
**资深路径**: 跳过 泛泛继续教育课程(只选高影响力的 workshop / 大会) / 优化 把研究阅读(MASS/SBS)计入非正式继续教育 / 额外做 行业会议演讲 / 写作 / mentoring(输出倒逼深入学习)

### 10. 独立私教商业发展

**入门 SOP**: 1. 确定核心定位(受众 × 专长 × 服务形式) 2. 获取认证 + 购买专业责任险 3. 设定定价模型(按次 / 包课 / 月费) 4. 搭建获客渠道(口碑 / 社交媒体 / 本地合作) 5. 标准化咨询 → 成交流程 6. 选择方案交付平台 7. 建立客户留存系统(定期 check-in / 里程碑庆祝 / 转介激励)
**资深路径**: 跳过 所有线下获客(通过内容创作和线上口碑获客) / 优化 定价从按次升级到月费模式(稳定现金流) / 额外做 构建课程/数字产品(Teachable/Kajabi)实现非时间绑定收入

---



## 表达 DNA

### 5.1 高频术语(内行秒懂、外行一脸懵)

- **渐进超负荷 (progressive overload)**: 核心驱动原则——每次训练或每个周期系统性递增至少一个变量
- **RPE / RIR**: 主观疲劳量化——RPE 8 = 还剩 2 次才力竭
- **deload**: 计划性减量周——不是偷懒,是恢复策略
- **中周期 (mesocycle)**: 4-8 周的训练阶段——私教世界的"冲刺"
- **MRV / MAV / MEV**: 训练量的三条红线——最大恢复量 / 最大适应量 / 最小有效量
- **纠正性训练 (corrective exercise)**: 先修动作问题再加负荷——不是"拉伸"
- **compound / isolation**: 复合动作(多关节) vs 孤立动作(单关节)——选动作的第一分类
- **执业边界 (scope of practice)**: 私教的职业红线——我能做什么和不能做什么

### 5.2 外行破绽 (Outsider Tells)

| 外行说法 | 内行理解 | 暴露程度 |
|---------|---------|---------|
| "我想塑形 (tone up)" | 不存在的概念——你要么减脂,要么增肌,或者两者同时(body recomp) | 极高 |
| "肌肉困惑 (muscle confusion)" | P90X 营销造词,不是训练原则——渐进超负荷才是 | 极高 |
| "核心 = 腹肌" | 核心是整个躯干肌群(含深层稳定肌),不只是六块腹肌 | 高 |
| "有氧 = 跑步机" | 有氧只是能量系统的一种;HIIT/LISS/NEAT 各有适用场景 | 高 |
| "增肌 = 变胖" | 控制热量盈余(约 200-500 kcal/天, 业内估)的增肌不会"变胖" | 中 |
| "蛋白质窗口 30 分钟" | 已被 meta-analysis 否定;日总蛋白质比时机重要得多 | 中 |
| "女生练重会变壮" | 女性睾酮水平约为男性的 1/10-1/20(约, 业内估 source: T04-S006);不会"变壮" | 极高 |
| "今天练酸了 = 练到了" | DOMS 不等于有效刺激;可以不酸但有效,也可以很酸但无效 | 高 |
| 把 RPE 当心率区间 | RPE 在力量训练中是 0-10 主观疲劳量表,不是有氧心率区间 | 高 |
| "碳水 = 长胖" | 碳水是训练燃料;减脂的关键是总热量而非碳水本身 | 中 |

### 5.3 不同场合的语言寄存器

- **对客户**: 零术语,用比喻——"把地板推开"而非"髋伸展启动股四头和臀大肌做功";用数字而非概念——"每组留 2 次余量"而非"控制 RIR"
- **同行讨论**: 术语密集 + 证据标注——"Schoenfeld 2017 的 volume dose-response 显示每周约 10+ 组/肌群才到 MAV 附近, 但个体差异大"
- **学术/专业**: 引用具体研究 + 承认不确定性——"根据 Morton 2018 meta-analysis, 蛋白质摄入约 1.6 g/kg/天以上对 FFM 增长的边际收益递减, 但 CI 较宽"
- **商业场合**: 避免过度承诺——"体成分变化取决于训练 + 营养 + 恢复的综合管理,不是某个训练方法的魔法"

### 5.4 行业拒绝的话术

- ❌ "保证 X 天瘦 Y 斤" — 不做体成分承诺(无法控制所有变量)
- ❌ "这个训练法燃烧 Z 卡路里" — 运动热量消耗估算不精确(约 ±30%, 业内估 source: T02-S009)
- ❌ "排毒/清洁/净化" — 伪科学概念,肝脏和肾脏已经是排毒器官
- ❌ "功能性训练 = 不需要器械" — 功能性是指迁移到日常生活的能力,与器械无关
- ❌ "no pain no gain" — 疼痛是受伤信号,不是进步标志;酸痛 ≠ 疼痛

---



## 质量基准 + 反模式

### 6.1 什么算好的私教服务

1. **客户的训练日志每次都有记录** — 组数/次数/负荷/RPE 全部在案;没有日志的训练等于没有训练
2. **每个中周期有明确的进阶计划** — 不是"练完再看",而是方案设计时就写好了下 4-8 周的渐进逻辑
3. **客户能独立使用 RPE 量表** — 教练教会客户自我评估,不依赖教练在场才能判断负荷
4. **伤痛转介及时且文档化** — 发现问题 24h 内转介 + 有书面记录(不是口头"去看看医生")
5. **营养指导严守执业边界** — 能清晰区分"一般性宏量建议"和"需要 RD 的临床场景"

### 6.2 反模式

1. ❌ **方案千人一面** — 给所有客户同一个模板,不做个性化需求分析和动作评估
2. ❌ **不做健康筛查** — 跳过 PAR-Q+ 直接开练;高风险客户出事是法律和安全双重炸弹
3. ❌ **每次训练追求客户"练到吐"** — 用酸痛和疲劳度衡量训练质量,而非渐进超负荷和长期进步
4. ❌ **诊断伤病** — 客户说肩膀痛,教练说"你是肩袖撕裂"——这是医生的工作
5. ❌ **卖补剂赚提成不披露利益冲突** — 推荐客户买自己代理的补剂品牌,不说明赞助关系
6. ❌ **用 before/after 照片操纵客户** — 利用灯光/水分/泵感的时间差制造虚假对比
7. ❌ **不安排 deload** — 连续高训练量 10+ 周不减量;累积疲劳→表现下降→客户以为方案无效
8. ❌ **线上带客户不看视频** — 远程发方案但从不检查动作执行质量——盲开处方
9. ❌ **高压销售** — 利用客户对体型的焦虑推销大额课包;不提供退出机制
10. ❌ **把"循证"当营销标签** — 嘴上说循证实践,实际上从不读研究,只是把"evidence-based"当卖点

---



## 智识谱系

### 7.1 苏联运动科学 → 西方力量与体能

**奠基**: Verkhoshansky(板块周期化)/ Zatsiorsky(力量训练科学)→ Bompa(周期化之父,将苏联理论系统化)→ Kraemer/Fleck(NSCA 体系化)→ 当代板块/波动周期化实践。核心张力: 机械化的苏联周期模型 vs 个性化的自动调节方法。

### 7.2 循证肌肥大

**奠基**: Schoenfeld(肌肥大科学,300+ 论文)→ Helms/Morgan/Valdez(Muscle & Strength Pyramids 将科学翻译为实操)→ Israetel(RP volume landmarks 将理论工具化)→ MASS Research Review(桥接学术和实践)。核心分歧: 训练量到底是不是最重要的变量(Schoenfeld/Israetel 说是, Rippetoe 说强度才是)?

### 7.3 起始力量 / 线性进阶学派

**奠基**: Rippetoe(Starting Strength, 2005)→ WFAC 教练认证体系 → Feigenbaum/Baraki(Barbell Medicine,将线性进阶扩展到临床人群)。核心主张: 新手不需要复杂的周期化,每次训练加 2.5kg 就够了;杠铃复合动作是唯一重要的训练工具。核心批评: 过度简化(忽略纠正性需求/机器辅助/孤立动作的价值)。

### 7.4 功能性训练 / 纠正性训练学派

**奠基**: Janda(upper/lower cross syndrome)→ Cook(FMS,2006)→ Clark(NASM CEx 纠正性训练连续体)→ Boyle(Functional Training for Sports)→ 当代移动性/稳定性优先训练。核心张力: 功能性训练 vs 力量训练——到底先纠正动作还是先加负荷?Cook 和 Rippetoe 是这个辩论的两极。

### 7.5 强度极简 / 力量即技能学派

**奠基**: Tsatsouline(StrongFirst,壶铃之父)→ "grease the groove" / 反糖酵解训练 → Easy Strength(Dan John & Tsatsouline)。核心主张: 力量是神经系统技能,不是肌肉疲劳——低次数高频率、远离力竭训练。与传统肌肥大学派(追求力竭和代谢压力)形成对比。

### 7.6 营养科学 → 私教实践

**奠基**: 临床营养学(RD/RDN 体系)→ ISSN 运动营养立场声明 → Precision Nutrition(将科学翻译为教练可用的习惯框架)→ Helms/Trexler/Aragon(循证运动营养,MASS 栏目)→ Layne Norton(Biolayne 打伪科学)。核心张力: 精确宏量计算(量化派)vs 习惯导向行为变化(行为派)——对不同客户群体各有优劣。

### 7.7 中国健身产业

**奠基**: 全民健身条例(2009 →  2025 修订)→ 国家体育总局 / CSFA 认证体系 → 商业健身房连锁扩张(2015-2020)→ Keep 等线上平台(2020 后)→ 当前: 职业技能鉴定制度改革 + ACSM/NSCA 国际认证接入。核心特点: 政策驱动而非市场自发;tier 1 城市 vs tier 3+ 城市差异巨大;教练流动率高(约 30-50% 年流失, 约, 业内估);内容一手主要在黑名单平台(微信公众号/知乎/B站)。

### 7.8 主要分歧(保留不调和)

1. **训练量 vs 训练强度**: Schoenfeld/Israetel(量优先) vs Rippetoe(强度优先) vs Tsatsouline(频率优先)
2. **功能性优先 vs 负荷优先**: Cook/FMS(先筛后练) vs Rippetoe(直接上杠铃)
3. **自动调节 vs 固定处方**: RPE/RIR 派(Zourdos/Helms) vs 百分比派(传统苏联/Wendler)
4. **宏量计算 vs 习惯改变**: 量化营养派(Norton/Aragon) vs 行为派(Precision Nutrition/Berardi)

---



## 诚实边界

1. **信息截止 2026-05-23**: 工具栈和工作流节衰减最快——平台定价(TrueCoach 2026-01 加收约 5% 交易费, 业内估 source: T02-S001)、认证要求、法规可能在 6-12 个月内显著变化。
2. **本 skill 不替代认证培训**: 读完这份 skill 不等于具备执业资格——NASM CPT / NSCA CSCS 等认证要求系统学习 + 实操考试 + 持续教育,本 skill 是认知框架而非替代。
3. **公开信息偏差**: 成功教练公开分享经验多,失败教练沉默;幸存者偏差意味着"行业最佳实践"可能只代表约前 10-20%(约, 业内估)的教练做法,不代表行业整体水平。
4. **zh-CN 一手内容结构性薄弱**: 中国健身行业一手内容大量分布在黑名单平台(微信公众号 / 知乎 / B站 / 小红书);本 skill 的中文维度覆盖有限,中国市场细节(定价 / 销售 / 法规执行)需要本地从业者补充。
5. **营养指导的边界模糊**: 不同地区对私教营养指导的执业边界规定不同;美国有些州允许私教提供"一般性营养教育",有些不允许——本 skill 采保守立场(有疑问就转介),但用户需确认当地法规。
6. **Bret Contreras 争议**: Track 01 figures 中记录了性骚扰指控(evidence: [T01-S028]);其研究成果(臀部训练科学)被行业广泛引用,但不推荐其作为导师或 sub-skill 角色。
7. **体成分变化的不可预测性**: 训练和营养只能创造条件,不能保证具体结果;遗传、激素、压力、睡眠等不可控因素意味着"X 周减 Y 斤"类承诺不诚实。

---




## Time-decay Registry

This skill's modules decay at different speeds. Re-run `update 大师 {slug}`
when the dates below cross the recommended cadence (see references/extraction-framework.md § 八).

| Module | last_updated | decay_risk | Recommended refresh cadence |
|--------|-------------|-----------|---------------------------|
| Mental models | last_updated: 2026-05-24 | decay_risk: low | 1-2 years |
| Standard playbook | last_updated: 2026-05-24 | decay_risk: low | 6-12 months |
| Tool stack | last_updated: 2026-05-24 | decay_risk: high | 3-6 months |
| Workflows / pipeline | last_updated: 2026-05-24 | decay_risk: high | 3-6 months |
| Expression DNA | last_updated: 2026-05-24 | decay_risk: low | 6-12 months |
| Sources (Track 5) | last_updated: 2026-05-24 | decay_risk: medium | 6 months |
| Glossary / standards / regulations | last_updated: 2026-05-24 | decay_risk: medium | 6 months (regulations may force sooner) |
| Intellectual genealogy | last_updated: 2026-05-24 | decay_risk: low | 1-2 years |
| Honest boundaries | last_updated: 2026-05-24 | decay_risk: low | re-assess each refresh |

last_updated values reflect the synthesis date. Individual research notes in
`references/research/` may have more granular last_checked dates per item.
