1. Personal Trainer Qualification FOUNDATION

2. Level 2 Fitness Instructor (GYM) Day 1 3. Introductions Tutors: Joshua Silverman Jamie Skipper 4. About yourself: Who you are What you do now Why you are on the course What you want to get out of the course One interesting fact about you 5. Level 2 Fitness Instructor (GYM) Day 1 6. CYQ Level 2 Gym Instructor Fully Qualified Gym Instructor. Qualification recognised nationwide. Entry onto REPs at Level 2. Pre-requisite for the Personal Trainer course (Level 3). 7. Level 2 In Fitness instruction (Gym-Based Exercise) (Exercise to Music) Level 3 Personal Trainer Level 4 Specialist Training Courses. Level 3 Exercise Referral Continuous Professional Development (CPD) Qualifications and Courses: Functional Training, Class certificates Continuous Professional Development (CPD) Qualifications and Courses: Olympic lifting, Nutrition (PN), UKSCA, Poliquin, Biomechanics 8. CYQ Level 2 Modules Mandatory units Anatomy and Physiology Muscle and Muscle Actions Energy Systems Cardio-Respiratory System Nervous System Health and Safety Safeguarding and Vulnerable Adults Principles of Exercise How to support clients Client retention Customer service Barriers to exercise Communication Skills Planning Gym-based exercise Instructing Gym-based exercise 9. Daily Breakdown of the Course Weekend 1 Saturday: Roles, consent, interviewing, screening Weekend 1 Sunday: Anatomy and Physiology re-cap , Key principles Weekend 2 Saturday: Exercise Library Weekend 2 Sunday: Programming, practice, Jamies Gems 10. Assessment Plan 11. Assessment of the Course Mandatory Units 1. Portfolio work: 1. Anatomy and Physiology 2. Principles of exercise 3. Know how to support clients 4. Health and Safety Gym-based Exercise 1. Continuous observation of your practical. 2. Your Gym-based program. 3. Final practical exam on assessment day 12. This Weekend We Will Cover: The role and limitations of a Gym/Fitness Instructor The definition of special populations The use of different methods to collect client information Barriers to exercise How to work out BMI What a SMART goal is Anatomy and Physiology Principles of Exercise Nutrition 13. We believe in giving the correct tools to aspiring Personal Trainers. There are many course providers but only one that will teach you how to actually get results for your client! The No1 Education team have more than 40 years of experience between them 14. Why do we work in this industry? 15. Planning Gym-Based Exercise Level 2 Certificate in Fitness Instructing (Gym) Unit 1 16. THINK! What should a Fitness Instructor look like? 17. THINK! What is the role of a fitness instructor? 18. Role of the Instructor The fitness instructor should be involved in: Positively interacting and motivating clients/members Acting as a positive role model Proactively developing and maintaining high standards of customer care Promoting healthy activities and related strategies for daily living Monitoring maintenance schedules and assisting in the upkeep and cleanliness of the environment and all associated gym equipment Working with the parameters given at Level 2 19. Role of the Instructor The Fitness Instructor should be involved in: Collecting and checking client information Analysing information Identifying and agreeing basic short, medium and long term goals Planning, instructing and evaluating safe and appropriate gym-based exercise sessions Providing 1:1 or group inductions and general exercise programmes Selecting relevant exercises and designing appropriate programmes 20. Role of the Instructor The fitness instructor should be involved in: Producing suitable programme cards for clients/members Suggesting relevant adaptations to allow for individual needs Using logical and progressive teaching methodologies Selecting and/or correctly demonstrating a variety of CV and RT methods Providing clients/members with general advice on how to progress Observing clients/members to correct unsafe technique where required 21. Limitations of a Gym Instructor Be aware of your role and boundaries. When necessary and within limits of your knowledge and competence adapt a general session to accommodate the needs of special population clients. Give guidance to encourage special population clients to follow the key safety guidelines and discourage anything deemed hazardous/ contraindicated to enable them to take part in sessions. 22. Special Population Clients 14 16 years old Disabled People Older People (50+) Ante and postnatal women 23. THINK! You have had a heart attack. You are are about to have a heart bypass operation. What information would you want to know before proceeding? 24. Informed Consent Identifying the associated benefits and risks of the exercise in order to help the client make an informed decision to participate. 25. 25 26. What is Screening? Establishing an individuals suitability to participate in an exercise programme. THINK! What information do you want to collect in order to write your programme? 27. Screening Methods for collecting client information: Questionnaire (PAR-Q) Health Commitment Statement Interview Observation Physical measurements (e.g. height, weight and BMI) Consider which method is appropriate to the individual 28. Screening Pre-activity Readiness Questionnaire (PAR-Q) Time efficient, easily understood and effective health / medical Questionnaire. 29. What makes good communication during a consultation? What is the aim of the consultation? Communication Skills 30. Interview Follow a set script and complete a questionnaire or ask questions and take notes 31. Screening Consider the following: Suitability to participate Medical conditions Legal and professional responsibilities Confidentiality Data protection Verbal re-screening Review of previous questionnaires Re-check of physical measurements 32. Screening Factors affecting participation: Personal goals Lifestyle Medical history, for example: CV health Musculoskeletal injuries Pregnancy Physical activity preferences/history 33. Screening Action required as a result of screening: Possible deferral Adaptations to exercises Provision of alternative exercises 34. Screening Reasons for temporary deferral of exercise: Positive PARQ Visual/verbal identification of contraindications Recognise the limitations of your own qualification and obtain medical clearance 35. THINK! What are the barriers to exercise? 36. Barriers to Exercise Motivational No commitment/drive No enjoyment/interest Time No time Work/children/ responsibilities Availability Cost/facilities/clothing Physical Injury or disability Unfit / Fat Age Emotional Shy/embarrassed Scared 37. 38 38. Screening BMI 39. Physical Measurements. Body Mass Index (BMI) BMI = Weight (kg) Height2 (m) Weight - 82kg Height 1.802m BMI= 82kg --------- = BMI= 25.3 3.24 40. THINK! Obese What are you at risk of? 41. Summary You should now be able to: Describe the qualities and role of a gym instructor Describe the factors, based on client screening, which may affect safe exercise participation Give examples of how client information affects the planning of gym-based exercise Identify the reasons for temporary deferral of exercise Explain the reasons for referring clients to other professionals 42. Goals and Objectives Agree realistic goals and objectives in order to: Meet client needs and potential Enable clients to achieve Encourage adherence Improve customer care RETENTION!!! 43. Goal Setting Be Smart! Specific Measurable Achievable Realistic Time-framed 44. FILL OUT: PAR Q INFORMED CONSENT MEASUREMENT INFO GOAL SETTING TAKE YOUR CASE STUDY PACK 45. The Cardiovascular System Anatomy and Physiology for Exercise Level 2 46. The Cardiovascular System The Theory 47. By the end of this session you will be able to: Understand the structure and function of the circulatory system Identify the location of the heart Describe the function of the heart Describe how blood moves through the heart Describe the systemic and pulmonary circulation Describe the structure and function of blood vessels Define blood pressure classifications Learning Outcomes 48. Online lecture check 49. Located in the chest, slightly to the left A pump to maintain circulation Two halves Right, deoxygenated blood Left, oxygenated blood Four chambers 2 upper collecting chambers atria 2 lower pumping chambers ventricles Valves ensure the flow is one way Coronary arteries supply the heart muscle with oxygenated blood The Heart 50. The Heart 51. Arteries Arteries carry oxygenated blood away from the heart supplying vital organs and tissues* Remember A = Away Thicker, muscular wall to allow blood to be shunted around the body Dealing with blood under high pressure * except for the pulmonary artery - transports deoxygenated blood from the heart to the lungs 52. Veins Veins carry deoxygenated blood back towards the heart* Remember Ve-in = way in Thin muscular wall Valves to assist blood flow back to the heart and prevent back flow * except for the pulmonary vein transports oxygenated blood from the lungs to the heart 53. Capillaries Arteries become smaller to form arterioles which link to capillaries Capillaries are one cell thick to allow gaseous exchange From the capillaries venules take blood into the veins, into the Vena Cavae 54. The Circulatory System 55. Blood Pressure The pressure within the arteries Produced by the contraction of the heart Measured by: Systolic pressure when the heart contracts Diastolic pressure when the heart relaxes Regular exercise can lead to the reduction or normalising of high blood pressure 56. Blood Pressure Guidelines Blood pressure guidelines vary Source up to date and reliable guidelines 57. The Respiratory System 58. Learning Outcomes By the end of this session you will be able to: Understand the structure and function of the respiratory system Identify the location of the lungs Describe the function of the lungs Describe the structure of the lungs Identify the main muscles involved in breathing Describe the passage of the air through the respiratory tract Describe the process of gaseous exchange Describe the effects of age, pregnancy and disability on the cardiovascular and respiratory systems 59. The Lungs Located in the thorax, protected by the ribs 60. The Air We Breathe 61. Respiratory Muscles Diaphragm A dome-shaped muscle When it contracts, it flattens increasing the abdominal cavity 62. Respiratory Muscles External intercostals Internal intercostals 63. The Passage of Air 64. Gaseous Exchange Diffusion The exchange of gases (oxygen and carbon dioxide) within the lungs This occurs within the capillaries that surround the alveoli in the lungs 65. Gaseous Exchange 66. Summary Cardiovascular System Respiratory System 70 67. Summary of Today The role and limitations of a Gym/Fitness Instructor The definition of special populations The use of different methods to collect client information Barriers to exercise How to work out BMI What a SMART goal is Components of a warm up How to teach a warm up The Exercise Library - IDEA 68. Daily Breakdown of the Course Weekend 1 Saturday: - Roles, consent, interviewing, screening, warm up Weekend 1 Sunday: Anatomy and Physiology re-cap , Key principles ----------------------------------------------------------- -- Weekend 2 Saturday: Exercise Library , Programming Weekend 2 Sunday: - practise assessments, JS Module 69. CONGRATULATIONS! YOU HAVE FINISHED DAY 1 70. Level 2 Fitness Instructor (GYM) Day 2 71. CYQ Level 2 Modules Mandatory units Anatomy and Physiology Muscle and Muscle Actions Energy Systems Cardio-Respiratory System Nervous System Health and Safety Safeguarding and Vulnerable Adults Principles of Exercise How to support clients Client retention Customer service Barriers to exercise Communication Skills Planning Gym-based exercise Instructing Gym-based exercise 72. Daily Breakdown of the Course Weekend 1 Saturday: - Roles, consent, interviewing, screening, warm up Weekend 1 Sunday: Anatomy and Physiology re-cap , Key principles ----------------------------------------------------------- -- Weekend 2 Saturday: Exercise Library , Programming Weekend 2 Sunday: - practise assessments, JS Module 73. Timetable Day AM Learning Check Day 1 & E-Learning A&P PM A&P Principles of exercise 77 74. The Skeletal System Bones Theory 75. Learning Outcomes Identify and name the major bones of the human skeleton Specify the functions of the skeleton Identify the role of the spine and effects of exercise on spine alignment Describe the four types of bone and understand their development Describe the effects of exercise, age inactivity and hormonal status on bone structure 76. What does the Skeletal System consist of? 206 bones in total Bones are attached to other bones by ligaments Bones are attached to muscles by tendons Cartilage covers the end of bones at a joint and allows friction free movement 77. Divisions of the Skeleton Axial Skeleton (80 bones) Lies on the long axis or midline of the body and includes the skull, vertebrae, sternum and ribs Appendicular Skeleton (126 bones) Includes bones of the shoulder girdle, arms and hands and the pelvic girdle, legs and feet 78. Functions of the Skeleton MUSCLE ATTACHMENT AND MOVEMENT The long bones of the skeleton act as levers. muscles attached to these bones and pull on them to create movement STORAGE OF MINERALS Minerals such as calcium and phosphate ions are stored in the bones to be drawn upon when necessary PROTECTION OF VITAL ORGANS The skeleton protects vital organs and delicate structures within the body SHAPE The skeleton gives the body its characteristic shape and provides a framework for support PRODUCTION The marrow cavity of some bones, such as the sternum, is a site of production for red and white blood cells. 79. The Skeleton 80. Vertebral Column (Spine) 81. Vertebral Column (Spine) There are 33 individual bones in total: 7 Cervical vertebrae: 1st is called the ATLAS which supports the skull and forms a pivot with the AXIS (2nd cervical vertebrae) 12 Thoracic vertebrae: Form joints with the ribs to form the ribcage 5 Lumbar vertebrae: The largest and strongest vertebrae 5 Sacral: Fused to form the sacrum 4 Coccygeal: Fused to form the coccyx 82. All the vertebrae join to one another to form a flexible column that: Supports the trunk & head Encloses and protects the spinal cord In between each vertebrae there are intervertebral discs (fibrous cartilage) which act as shock absorbers between each of the vertebrae Vertebral Column (Spine) 83. Curves of the Spine 4 natural curves named after the vertebrae that form them: Cervical = Forwards Thoracic = Backwards Lumbar = Forwards Sacral = Backwards These curves centre the head above the body and make walking and maintaining an upright posture more easy 84. Lordosis 85. Kyphosis 86. Scoliosis 87. Bone Classification Long Bones Found in the limbs. Their length is greater than their breadth. They have a tubular shaft and usually an epiphysis at each end covered by hyaline cartilage Movement Short Bones Found in the hand and foot primarily. Roughly cuboid in shape Movement / strength Irregular Bones Composed of a thin shell of compact bone and an interior of cancellous bone Protection Flat Bones Composed of thin and inner and outer layers of compact bone separated by a layer of cancellous bone Muscle attachment 88. Bone Growth Bones are living and need a good blood supply in order to bring nutrients and oxygen, and to get rid of waste products The bone also needs nerves to send information to the brain about pain or damage caused to a bone Bones at birth are mainly cartilage. As the skeleton matures calcium and magnesium are deposited within the cartilage by osteoblasts (bone building cells). This process of bone growth is called OSSIFICATION Ossification is complete by the age of about 25 years The cartilage gives the bones their resilience and calcium gives them their hardness. 89. Ossification: Important implications for exercise Growing bone is vulnerable to damage Exercise training with children therefore requires care Research suggests exercise with young children needs to be of moderate intensity to have a positive effect on bone development Resistance training with children should consist of high reps and low resistance Heavy / Strenuous work with young children could lead to overuse injuries and fractures of the epiphyseal plates, which could effect growth and future bone development 90. Factors Affecting Bone Growth Bones change their size and shape during a lifespan Increasing age and inactivity can lead to bone demineralisation and fragile bones (osteoporosis) Regular weight bearing exercise will increase bone density, making it stronger as a result of the pulling forces exerted by the muscle on the bone 91. Osteoporosis This is where bones become thinner and more fragile Exercise does not need to be vigorous; everyday activities such as walking are beneficial Any weight bearing exercise program is effective as it encourages an increase in bone density. Bones become stronger due to the pulling forces of the muscles on the bone. Without this action, bone loses calcium faster than it can be replaced 92. The Skeletal System Joints Theory 93. Learning Outcomes By the end of this session you will: Understand the joints of the skeleton Describe the classifications of joints Describe the structure of synovial joints Describe the types of synovial joints and their range of motion Describe joint actions Understand the life-course of the musculoskeletal system and its implications for special populations exercise 94. Joint Classifications A joint is where a bone meets another bone There are 3 classifications of joints: Immovable Also known as fused or fibrous Slightly moveable Also known as cartilaginous Freely movable Known as synovial 95. Synovial Joints structure 96. THINK! Name 6 Synovial Joints. 97. THINK! What movement actions are possible at each Synovial joint? 98. The Skeletal System Muscles Theory 99. Learning Outcomes Name the major muscles in the body Describe the 3 types of muscle Define the terms Prime Mover, Antagonist, Fixator and Synergist Understand the basic structure of a skeletal muscle contraction Explain the difference between Fibre Types and Muscle Contractions Know the Muscle action at joints Understand the factors affecting muscles 100. TEAM ACTIVITY Articulate & Heads and Tails Major Muscles of the Body 101. Muscle Function 1. Producing Movement 2. Stabilising the Body 3. Storing and Moving Substances within the body 4. Generating Heat 102. Principles of Exercise 103. Overload Specificity Reversibility principle Adaptability Recovery time Plateau Regression 104. Applying the FITT principle to achieve overload Frequency the number of sessions in a given period (how often) Intensity the level of work performed during an activity session (how hard) Time the duration of a given session (how long) Type the choice of activity. For example, running, weight training, stretching etc. 105. Constant progression and adaptations need to be used in order tailor exercise to individuals What could you do for a progression or adaptation? 106. Speed and Exercise Potentially negative impact on posture Increased muscular strength (and control) required to maintain posture at speed Speed can be used to increase or decrease intensity Not always the most appropriate method of increasing exercise intensity 107. Cardiovascular fitness is often referred to as stamina, endurance, cardio-respiratory fitness (heart and lungs) or aerobic fitness. All these terms essentially refer to the ability to take in,transport and utilise oxygen` CV Fitness 108. Cardiovascular fitness is often referred to as stamina, endurance, cardio-respiratory fitness (heart and lungs) or aerobic fitness. All these terms essentially refer to the ability to take in,transport and utilise oxygen` CV Fitness 109. ACSM Guidelines ACSM guidelines to achieve and maintain cardiovascular health and fitness benefits Frequency 3-5 days per week Intensity Moderate and vigorous Time Moderate 30 minutes 5 days a week OR vigorous 20-25 minutes 3 days a week Type Rhythmic aerobic activity that involves large muscle groups 110. HR Training Zones Aerobic HR training zone 50% - 100% maximum HR Partly genetic but always affected by age 220 - Age = MHR 111. HR Training We use four key aerobic HR training zones Moderate aerobic zone - 50%+ MaxHR, mainly for untrained sedentary individuals & realistic first step to training The fitness zone - 60%-70% MaxHR, Fat burning suitable for most individuals & next step in intensity The performance zone - 70%-80% MaxHR, for improvements in CV fitness `aerobic training zone` Performance anaerobic zone - 80%-90% MaxHR, for very well trained individuals, to increase speed, pace and performance 112. Refer to slideshows sent to you for other topics in order to complete your workbook! 113. Muscle Strength and Endurance Training 114. Strength Strength/endurance Endurance Heavy resistance Heavy/moderate resistance Moderate resistance PC energy system PC/LA energy system LA/O2 energy system 1-8 repetitions 75% + 1RM 8-12 repetitions 60 - 75% 1RM 12-25 + repetitions 40-60% 1RM Fast twitch muscle fibres Mix of fibre types Slow twitch muscle fibres How to reach goals! 115. ACSM Guidelines ACSM guidelines for improving muscular fitness Frequency 2-3 times per week with 48 hours separating the training sessions Intensity 2-4 sets of 8-12 repetitions, with a rest interval of 2-4 minutes between sets. For older adults and the deconditioned, 1 or more sets of 10-15 repetitions Time Relative to the number of exercises and sets/reps Type Whole-body, multi joint exercises for the major muscle groups Free weights, resistance machines, body weight etc. 116. DOMS Stress on connective tissue (micro tears) Muscle stiffness/pain 12-72 hours after exercise Risk for new clients (untrained) or following change of exercise routine Eccentric training 30-40% more resistance capacity than concentric phase Higher level of muscle damage (micro tears) Not suitable for de-trained clients 117. Refer to slideshows sent to you for other topics in order to complete your workbook! 118. Flexibility 119. Flexibility Flexibility is a measure of the maximum range of movement (ROM) possible around a joint or joints Age related awareness of flexibility Under rated and under practiced component of physical fitness There are many health related benefits to maintaining good flexibility 120. Types of Stretching Static Passive Active Dynamic Ballistic PNF 121. When do we stretch During warm up Short (preparatory) stretching static or dynamic During cool down/specific stretch sessions Maintenance stretching Developmental stretching 122. ACSM Guidelines ACSM guidelines for stretching Frequency Minimum of 2-3 times per week Intensity 3-4 reps per muscle group to the end of the range of movement, without inducing discomfort Time 15-60 seconds for static. A 6 minute contraction followed by a 10-30 second assisted stretch for PNF techniques Type Static, dynamic or PNF (ballistic may be considered for persons who sporting activities involve ballistic movements 123. Refer to slideshows sent to you for other topics in order to complete your workbook! 124. Nutrition (Government Guidelines) 125. Livewell Plate The NHS Live Well website recommends the following guidelines using the eatwell plate. The eatwell plate is a visual representation of how different foods contribute towards a healthy balanced diet The size of the segments for each of the food groups is consistent with government recommendations for a diet that would provide all the nutrients required for a healthy adult or child (over the age of two). 126. Eatwell Plate 127. Key Nutrients 128. Carbs Carbohydrates in the food we eat come in two different forms: Simple carbohydrates naturally occurring sugars found in fruits and milk Complex carbohydrates starches found in plants, particularly grains, seeds and root vegetables like potatoes 129. Fats Dietary fats are complex organic substances that are not soluble in water There are two basic types of fat; saturated and unsaturated: 130. Micro Nutrients Vitamins and minerals Vitamins to enable us to effectively use the energy from the macronutrients Vitamins A, D, E & K are fat soluble Minerals for a range of very specific tasks Deficiencies in vitamins and minerals can lead to anaemia, reduced bone mineral density/osteoporosis, digestive disorders such as constipation and diarrhoea, reduced muscle mass, weight loss/gain and deficiencies in essential fatty acids. 131. Fibre The body also needs fibre, which is a form of carbohydrate that is found in plant cell walls. Fibre is essential for optimum function of the digestive system 132. Water Water Water provides the right conditions for all other functions Approximately 65% of adult body weight is made up of water We can survive for a number of weeks without food, but four to five days without water Lost water MUST be replaced 133. Hydration Water is lost from our bodies in a number of ways: urine and faeces evaporation from the skin as sweat Expired breath Even without moving around we lose 22.5 litres of water per day via these routes 134. Hydration Approximately 50% can be replaced from the food we eat An inactive person needs to drink about six glasses of fluid a day A sportsperson or active trainer would need to drink much more. Up to 45 litres per day. More in hot environments 135. D Dehydration Approximately 50% can be replaced from the food we eat An inactive person needs to drink about six glasses of fluid a day A sportsperson or active trainer would need to drink much more. Up to 45 litres per day. More in hot environments 136. Dietary Role of Key Nutrients Carbohydrates - energy production Complex Simple Fats - insulation, protection, vitamin transport & energy production Saturated Unsaturated 137. Proteins - tissue growth & repair, oxygen transport, cell function and fighting disease Vitamins Minerals - multi functional with major health benefits Fibre - aids digestion Water - required Dietary Role of Key Nutrients 138. Energy Balance The range of internal activities that take place in our bodies is known as metabolism and the amount of energy that is required at rest to drive metabolism is known as our `basal metabolic rate` (BMR) BMR is measured in calories BMR will be different for each individual as it depends on: - body weight - body composition - how active we are 139. Measuring BMR BMR is usually around 1,500 kcals (kilocalories) for an average female and 2,000 kcals for an average male BMR estimated by body weight (kgs) x 25 i.e. 65 kgs x 25 = BMR 1625 kcals (irrespective of gender) 140. Energy Balance Energy in > energy out = weight gain Energy in < energy out = weight loss Energy in = energy out = weight maintenance To lose weight there must be a deficit A deficit of 3,500 kcals is required to lose 1lb of stored fat This is best achieved through a combination of increased physical activity and a reduction in calories 141. Refer to slideshows sent to you for other topics in order to complete your workbook! 142. CONGRATULATIONS! YOU HAVE FINISHED DAY 2 143. Level 2 Fitness Instructor (GYM) Weekend 2 Day 3 144. This Weekend We Will Cover: Warm up Cardio Vascular Approaches Body Weight Exercises Resistance Machine approaches Resistance Free Weight approaches Flexibility Training Programming Jamies Gems! 145. The Warm Up & CV Equipment 146. THINK! What is the purpose of a Warm Up? 147. THINK! What happens to the body during a Warm Up? 148. Warm Up Adrenaline and nor adrenaline release- (adrenal glands) Heart- High heart rate, increase stroke volume Respiratory- high Resp rate Joints- warmer-synovial fluid warmer Muscles- warmer-pliable Mental- Body temperature-increases 149. Warm Up In a warm up you will. Have an increase in the oxygen uptake from blood to tissues. Blood supply will increase to cope with extra demand that will be placed on it. Lift the temperature of the muscle making them easer to stretch. 150. Warm Up Redistribute blood from relatively inactive tissue. Enable the joints to work over a larger range of movement. Mentally prepare for the activity to come. 151. Warm Up Consider the following: Type of warm up (general or specific) Warm up components: Mobility Pulse-raising Preparation stretches Re-warm (if necessary) Factors affecting a warm up 152. RPE SCALE Warm Up Main Workout 153. Guidelines for Teaching the Warm Up and CV Equipment Use the Mnemonic IDEA I Introduce the machine. Name body system and muscles worked. D Demonstrate the exercise. E Explain the exercise. A Activity. Talk client through the console setup into a start position. Give coaching points and observe correct technique. 154. Dynamic stretching Static Stretches Mobility / Stretches 155. Cardiovascular Fitness Select exercises to develop cardiovascular fitness: Rowing Machine Track runs Prowler Body Weight: Burpees Mountain climbers Step ups 156. THINK! What were the HR Zones in CV for individual goals? 157. Body Weight Exercise 158. Guidelines for teaching Muscular Strength and Endurance. Use the mnemonic NAMSIT Name Name the exercise. Area Identify the area being worked. Muscle(s) Identify the muscle being worked. Silent Silent demonstration of the exercise Instruct Instruct or explain the actual technique and alignment of the exercise as you perform the exercise. Teach Allow the client to practice the exercise. 159. Body Weight Exercises Select exercises to develop muscular fitness via body weight exercises: Chins/dips Press up Lunge Squat Abdominal curl Oblique twist Back raise 160. The Exercise Library Resistance Machines 161. Guidelines for teaching Muscular Strength and Endurance. Use the mnemonic NAMSIT Name Name the exercise. Area Identify the area being worked. Muscle(s) Identify the muscle being worked. Silent Silent demonstration of the exercise Instruct Instruct or explain the actual technique and alignment of the exercise as you perform the exercise. Teach Allow the client to practice the exercise. 162. Resistance Machines Select exercises to develop muscular fitness via Cable machine or TRX: Chest press Row Shoulder press Lat pull down Pec Flyes 163. Resistance Machines Select exercises to develop muscular fitness via Cable machine or TRX: Tricep Pushdown Biceps curl Squats Cable Deadlift Hamstring Curl 164. Resistance Machines Select exercises to develop muscular fitness via Cable machine or TRX: TRX Lunge TRX Roll Out TRX Jacknife 165. The Exercise Library Free Weights 166. FREE WEIGHTS COMMONLY DONE WRONG! 170 167. Safe lifting and handling of weights. Spotting 168. Free Weights Select exercises to develop muscular fitness via Dumbells or Bars Lunge Dead lift Squat 169. Free Weights Select exercises to develop muscular fitness via free weight exercises: Front raise Single arm row Bent arm pullover Shoulder press Lateral raise Upright row 170. Free Weights Select exercises to develop muscular fitness via free weight exercises: Bench press Flyes Prone flyes Supine triceps press Single arm triceps press Biceps curl 171. Cool Down 172. Cool Down Why Cool Down? 173. Cool Down Cool down components: Pulse-lowering (or re-warm if required) Post-workout stretching Maintenance stretches Developmental stretches Factors affecting a cool down 174. CONGRATULATIONS! YOU HAVE FINISHED DAY 3 175. Flexibility & Stretching. Types of Stretches 176. Flexibility Static Stretches. Hold for 10-15s When would you use these? 177. Flexibility Dynamic Stretches. Do these for around 30s per each stretch When are they best used? Advantages / Disadvantages 178. Flexibility Select stretches to maintain or develop flexibility: Hamstrings Quadriceps Adductors Abductors Hip flexors Gastrocnemius Soleus 179. Flexibility Select stretches to maintain or develop flexibility: Pectorals Trapezius Obliques Deltoids Triceps Erector Spinae 180. Flexibility Select exercises to develop flexibility. Consider: which muscles need to be stretched when muscles need to be stretched types of stretches appropriate to the session 181. Teaching Practice 182. Writing a F.I.T.T Programme & Session Planning 183. How your Programme card will be Assessed The programme must be a whole body approach, and it must be presumed that the client is a healthy individual Learners will be assessed by direct observation performing a total of: 2 CV exercises 2 Resistance machine exercises 2 Free weight exercises 4 Body weight exercises Safe lifting and passing of weights, and spotting Self evaluation To include warm up, CV and cool down components 184. Programming Exercise for Health and Fitness Programming for fitness benefits are usually more specific Focused on improving or maintaining one or more of the five components of physical fitness Structured exercise based on: Specificity Progressive Overload Reversibility Adaptability Individuality Recovery Plateau 185. THINK! What should you include on a Programme Card? 186. Programme Cards Format may vary from gym to gym Include a warm up (including stretches if appropriate) Include resistance lifts, detailing: Reps Sets Rest Resistance Include cardiovascular training, detailing: Rate (RPM/SPM/KPH/MPH) Level Resistance Duration Include a cool down with stretching (including maintenance and development stretches 187. Session Preparation Consider the following: Skills and fitness of the client A balanced, whole-body approach MS, ME or muscular fitness Effective use of equipment Alternatives 188. Session Preparation Select equipment appropriate to client needs Prepare environment and equipment, for example: Complete an appropriate risk assessment and take action where required Ensure equipment is in working order Inform other responsible personnel of problems where appropriate 189. Over to You What you will need to complete for your assessment day: - Anatomy and Physiology portfolio - Principles of exercise portfolio - Know how to support clients portfolio - Health and Safety portfolio - Client case study pack 190. How your Practical will be Assessed Learners will be assessed by direct observation performing a total of: Health and safety Warm up to include all components One CV machine 2 Resistance machine 1 planned 1 assessor choice 2 Free weight exercises 1 planned 1 assessor choice + spotting. Cool Down to include Flexibility must include a developmental Self evaluation & Client evaluation 191. Jamies Gems! 192. CONGRATULATIONS YOU HAVE FINISHED THE FITNESS INSTRUCTOR COURSE