UNIVERSITY OF ZULULAND

FACULTY OF SCIENCE AND AGRICULTURE

DEPARTMENT OF BIOKINETICS AND SPORTS SCIENCE

NATIONAL DIPLOMA IN SPORT AND EXERCISE TECHNOLOGY

PRACTICAL MANUAL2013

SHMD 139 – SPORT & EXERCISE TECHNOLOGY I

SHMD 139 Practical Manual

1. Purpose of the Module:

The learner will obtain the required basic practical knowledge to design strengthening and

conditioning programs; as well as learn to deal with the athlete.

2. Module Outcomes:

The Learner must gain adequate knowledge and skills related to sport and exercise with

regards to:

The design of strengthening and conditioning programs

On completion of this subject the student will be able to work as a gymnasium

instructor and develop exercise programs.

3. DP Requirement:

80% attendance at practical’s as a subminimum to pass.

4. Work Schedule

Date Practical Requirements Venue

25 – 02 Swimming – floating + treading

water

Costume, towel, prac

clothes, baggies.

Arboretum public

swimming pool

4 – 03 Swimming – ‘doggy’ paddle +

dolphin kick

Costume, towel, prac

clothes, baggies.

Arboretum public

swimming pool

8 – 04 Swimming – back stroke + breast

stroke (‘froggy’)

Costume, towel, prac

clothes, baggies.

Arboretum public

swimming pool

15 – 04 Swimming – freestyle Costume, towel, prac

clothes, baggies.

Arboretum public

swimming pool

22 – 04 Heart rate Prac clothes + prac

Manual

Laboratory

22 – 04 Blood Pressure Prac clothes + prac Laboratory

Manual

29 – 04 Body Mass Index (BMI) Prac clothes + prac

Manual

Laboratory

29 – 04 Waist-to-hip ratio (WHR) Prac clothes + prac

Manual

Laboratory

6 – 05 Group prac – fitness requirements

of different sports

Laboratory

13 – 05 Basic Gym Training Gym/prac clothes Gym

20 - 05 Group prac: designing programs Laboratory

27 – 05 Basic Gym Training Gym/prac clothes Gym

22 – 07 Fitness Testing 1 Gym/prac clothes Gym

29 – 07 Warm-up & cool-down Gym/prac clothes Gym

29 – 07 Flexibility Training Gym/prac clothes Gym

5 – 08 Resistance Training Gym/prac clothes Gym

12 – 08 Strength Training Gym/prac clothes Gym

19 – 08 Plyometric Training Gym/prac clothes Gym

26 – 08 Aerobic Training Gym/prac clothes Gym

30 – 09 Interval Training Gym/prac clothes Gym

7 – 10 Fartlek Training Gym/prac clothes Gym

14 – 10 Continuous Training Gym/prac clothes Gym

21 – 10 Fitness Testing 2 Gym/prac clothes Gym

ANTERIOR MUSCLES OF THE BODY

POSTERIOR MUSCLES OF THE BODY

Informed Consent Form

1. Explanation of the tests.

You will perform a series of tests which will vary in their demands on your body. Your progress will be observed during the tests and stopped if you show signs of undue fatigue. You may stop the tests at any time if you feel unduly uncomfortable.

2. Risks of exercise testing.

During exercise certain changes can occur, such as raised blood pressure, fainting, raised heart rate, and in a very small number of cases, heart attacks or even death. Every effort is made through screening to minimize the risk of these occurring during testing. Emergency equipment and relevantly trained personnel are available to deal with any extreme situation that occurs.

3. Responsibility of the patient.

You must disclose all information in your possession regarding the state of your health or previous experiences of exercise, as this will affect the safety of the tests. If you experience any discomfort or unusual sensations, it is your responsibility to inform your trainer.

4. Benefits to expect.

The results gained during your testing will be used to identify any illnesses and the types of activities that are relevant for you.

5. Freedom of consent.

Your participation in these tests is voluntary and you are free to deny consent or stop a test at any point.

I have read this form and understand what is expected of me and the tests I will perform. I give my consent to participate.

Clients signature Trainer’s signature

Print name Print name

Date Date

Health Screen Questionnaire

Section 1: Personal Details

Name

Address

Home telephone

Mobile telephone

Email

Occupation

Date of birth

Section 2: Sporting Goals

1. What are your long term sporting goals over the next year or season?

2. What are your medium-term goals over the next three months?

3. What are your short-term goals over the next four weeks?

Section 3: Current Training Status

1. What are your main training requirements?a. Muscular strength.b. Muscular endurance.c. Speed.d. Flexibility.e. Aerobic fitness.f. Power.g. Weight loss or gain.

h. Skill-related fitness.i. Other (Please state).

2. How would you describe your current fitness status?

3. How many times a week will you train?

4. How much time do you have available for each training session?

Section 4: Your Nutritional Status

1. On a scale of 1 to 10 (1 being very low quality and 10 being very high quality), how would

you rate the quality of your diet?

2. Do you follow any particular diet?

a. Vegetarian.

b. Vegan.

c. Vegetarian and fish.

d. Gluten-free.

e. Dairy-free.

3. How often do you eat? Note down a typical day’s intake.

4. Do you take any supplements? If so, which ones?

Section 5: Your Lifestyle

1. How many units of alcohol do you drink in a typical week?

2. Do you smoke? If yes, how many a day?

3. Do you experience stress on a daily basis?

4. If yes, what causes your stress (if you know)?

5. What techniques do you use to deal with your stress?

Section 6: Your Physical Health

1. Do you experience any of the following?

a. Back pain or injury.

b. Knee pain or injury.

c. Ankle pain or injury.

d. Swollen joints.

e. Shoulder pain or injury.

f. Hip or pelvic pain or injury.

g. Nerve damage.

h. Head injuries.

2. If yes, please give details.

3. Are any of these injuries made worse by exercise?

4. If yes, what movements in particular cause the pain?

5. Are you currently receiving any treatment for any injuries? If so, what?

Section 7: Medical History

1. Do you have or have you had any of the following medical conditions?

a. Asthma.

b. Bronchitis.

c. Heart problems.

d. Chest pains.

e. Diabetes.

f. High blood pressure.

g. Epilepsy.

h. Other.

2. Are you taking any medication? If yes, state what, how much and why.

PAR-Q Form

YES NO

1 Do you have a bone or joint problem which could be made worse by exercise?

2 Has your doctor ever said that you have a heart condition?

3 Do you experience chest pains on physical exertion?

4 Do you experience light-headedness or dizziness with exertion?

5 Do you experience shortness of breath during light exertion?

6 Has your doctor ever said that you have a raised cholesterol level?

7 Are you currently taking any prescription medication?

8 Is there a history of coronary heart disease in your family?

9 Do you smoke, if so, how many?

10 Do you drink more than 21 units of alcohol per week for a male, and 14 units

for a female?

11 Are you diabetic?

12 Do you take physical activity less than 3 times a week?

13 Are you pregnant

14 Are you asthmatic

15 Do you know any other reason why you should not exercise?

If you have answered yes to any questions, please give more details.

If you have answered yes to one or more questions, you will have to consult with your doctor

before taking part in a program of physical exercise. If you answered no to all questions, you are

ready to start a suitable exercise program. I have read, understood and answered all the

questions honestly and confirm that I am willing to engage in a program of exercise that has

been prescribed to me.

Name: Signature

Trainer’s name: Signature Date

Measuring Heart Rate

1. Let your client sit down and rest for 5 minutes.

2. Find their radial (wrist) or brachial (elbow) pulse.

3. Place your middle and index fingers over the pulse.

4. NEVER USE YOUR THUMB AS IT HAS A PULSE OF ITS OWN and will produce an inaccurate reading.

5. Count the pulse for 60 seconds and record the result before repeating for another 60 seconds.

6. If there is a large variation in readings you should take a third reading.

Heart Rate Norms

Category Heart Rate (bpm)

Normal 60 – 80

Average 72

Proceed with caution 90 – 99

GP referral 100 +

Measuring Blood Pressure

1. The client should be seated and relaxed for 5 minutes.

2. Ask the client to rest their left arm on the arm of the chair. Their elbow should be at 45 degrees, with the palm of the hand facing up.

3. Find the brachial pulse – it should be on the inner side of the arm, just under the biceps muscle.

4. Place the cuff just clear of the elbow (about 2-3cm above the elbow). The bladder of the cuff (The part which inflates) should be directly over the pulse.

5. Place the earpieces of the stethoscope in your ears and place the microphone over the brachial pulse.

6. Inflate the cuff up to 200mmHg.

7. Slowly open the valve by turning it anti-clockwise and release the pressure.

8. Listen out for the first time you hear the thud of the heart beat and make a mental note of it. This is the systolic blood pressure reading.

9. Keep deflating the cuff, and when the heart beat becomes muffled or disappears, this is your diastolic reading.

10. Keep deflating the cuff and, if necessary, repeat after around 30 seconds.

Blood Pressure Norms

Category Systolic (mmHg) Diastolic (mmHg)

Desirable 90 – 119 60 – 79

Prehypertension 120 - 139 80 - 89

Stage 1 hypertension 140 – 159 90 - 99

Stage 1 hypertension 160 – 179 100 - 109

Hypertensive crises ≥ 180 ≥ 110

Body Mass Index (BMI)

HEIGHT

1. Stand with heels together.

2. Buttocks and upper back must be touching the wall.

3. Head must straight, eyes looking forward. Do not tilt the head up or down.

4. The subject must try make themselves as tall as possible without lifting their heels or tilting their heads.

5. Place the head board flat on the subjects head, compressing the hair as much as possible.

6. Record to the nearest 0.5cm.

WEIGHT

1. Check that the scale is reading zero, if it is not, set it back to zero.

2. The subject should be barefoot and have minimal clothing on. i.e. Nothing in their pockets such as cellphones, keys etc., take off heavy belts, jackets, & jewellery.

3. The subject should stand in the centre of the scale, with weight evenly distributed on both feet.

BMI Calculation

Body mass index (BMI) = weight in kilograms divided by height in meters squares

BMI = kg

h2

BMI unit of measurement: kg/m2

BMI Norms

Category BMI (kg/m 2 ) Underweight < 17.5Normal 17.5 – 24.9Overweight 25 – 29.9Obese class I 30 – 34.9Obese class II 35 – 39.9Obese class III > 40

Wait-to-Hip Ratio (WHR)

WAIST

1. Taken at the level of the belly button, with the stomach muscles relaxed and after normal expiration.

2. The tape measure is put around the waist and a horizontal reading is taken.

3. Ensure the tape is level all the way around.

4. Take the reading from the side, not the front; respect the person’s personal space.

HIP

1. Is taken with the client standing up, with their feet together.

2. The measurement is taken at the widest circumference around the hips.

3. Ensure the tape is level all the way around.

4. Take measurement from the side, respect their personal space.

WHR Calculation

Hip-to-waist ratio = waist measurement in centimetres divided by hip measurement in

centimetres.

HWR = waist (cm)

hip (cm)

WHR Norms

Gender WHR Classification

Males > 1.0 High risk

0.90 – 0.99 Moderate risk

< 0.90 Low risk

Females > 0.85 High risk

0.80 – 0.85 Moderate risk

< 0.80 Low risk

Revision Questions

Unit 1: The Muscular System

1. For the following joints, you need to know the type of joint it is, as well as the type of

movements each joint can perform: neck (6), shoulder (8), elbow (3), wrist (8), hip (7), knee

(3), ankle (5).

2. Define the following movements: rotation (2), flexion (1), extension (1), circumduction (1),

abduction (2), adduction (2), hyperextension (1), pronation (3), supination (3), plantar

flexion (3), dorsi flexion (3), inversion (2), eversion (2).

3. Know the anterior and posterior muscles of the body – be able to label a diagram.

4. Differentiate between tendons & ligaments. 7

5. Define:

a. Cartilage. 4

b. Bursa. 3

Unit 2: Levels of Sports Performance

1. Name and describe the progression of sports performance. 12

2. List the 4 types of tournaments that can occur, and give an example for each. 8

Unit 3: Health Screen Questionnaire

1. Define:

a. Coronary arteries. 2

b. Atherosclerosis. 2

c. Coronary heart disease. 2

d. Contraindication. 2

2. List 5 aims of fitness testing. 5

3. List 5 instructions you would give to a client before the day of the testing. 5

4. In your own words, describe what an informed consent form is. 3

5. List and briefly explain all the headings in the informed consent form. 10

6. List the headings in the health screen questionnaire, and provide a few questions under

each heading. 20

7. List 8 healthy lifestyle recommendations. 8

8. What does ‘PAR Q’ stand for? 2

9. What is the aim of the initial consultation? 3

10. What does ‘CHD’ stand for? 2

11. In your own words, what are the implications of CHD to exercise? 5

12. List the lifestyle factors which increase the risk of CHD; dividing them into modifiable and

non-modifiable. 8

13. What effect does exercise have on heart disease? 2

14. List 10 questions found in a PAR Q form. 10

15. List 5 contraindications to exercise. 5

16. Why would you refer a client to the doctor before commencing with exercise testing? 2

17. List 5 conditions which would call for a GP referral. 5

Unit 4 Health Monitoring Tests: Heart Rate

1. Define:

a. Resting heart rate. 2

b. Maximum heart rate. 2

2. When is the best time to measure resting heart rate? 2

3. Where is the radial pulse found on the body? 1

4. Where is the brachial pulse found on the body? 1

5. Describe the procedure for measuring resting heart rate. 10

6. What happens to your heart rate when you exercise, and why? 2

7. Calculate the maximum heart rate of a person who is 34 years old. 2

8. List the 3 methods for monitoring intensity during exercise. 3

9. What is the effective heart rate training zone for:

a. Beginners. 2

b. Intermediate. 2

c. Advanced. 2

14. Calculate the heart rate training zone of a 29 year old that is starting to train for the first

time. 5

15. Calculate the heart rate training zone of a 36 year old that has advanced training. 5

16. Give a short explanation of the RPE scale and explain how it is used. 4

17. To achieve aerobic fitness gains, where on the RPE scale should the athlete be training? 1

20. What do the following abbreviations stand for?

a. bpm 1

b. RPE 1

c. Hrmax 1

Unit 4 Health Monitoring Tests: Blood Pressure

1. Define:

a. Blood pressure. 2

b. Cardiac output. 2

c. Stroke volume. 2

d. Hypertension. 2

2. What do the following abbreviations stand for:

a. BP. 2

b. Q. 2

c. SV. 2

3. Differentiate between ‘systolic’ and ‘diastolic’ blood pressure. 2

4. Provide the unit of measurement for:

a. Blood pressure. 1

b. Cardiac output. 1

c. Stroke volume. 1

5. Provide the average stroke volume of a person at rest? 2

6. Does stroke volume ever change? If so, when? 2

7. Provide the average value of cardiac output at rest, as well as during exercise. 2

8. List and briefly explain the 2 factors that cause resistance to blood flow. 4

9. How does exercise affect blood pressure? 5

10. What are the implications of a high BP? 2

11. Explain:

a. The valsalva manoeuvre. 3

b. Who uses it, 2

c. And why. 2

12. Should someone with a high BP perform the valsalva maneuver? Why/why not? 3

13. Which two instruments are used to measure BP? 2

14. Why is it important to measure BP before an individual performs exercise testing? 3

15. Explain the procedure for measuring blood pressure. 10

16. Calculate cardiac output (Q) of a person at rest; if their heart rate is 72 bpm, and their

stroke volume is 75 ml (0.075L). 3

17. Calculate the cardiac output of a person who is training at a high intensity; if their heart rate

is 180 bpm, and their stroke volume is 140ml (0.14L). 3

18. Calculate blood pressure, if Q = 5L/m, systolic R = 23, and diastolic R = 15. Also, classify

which category this blood pressure reading falls into. 6

19. Calculate blood pressure if:

Heart rate = 75 bpm

Stroke volume = 80ml (remember to convert to liters)

Systolic R = 24

Diastolic R = 16

Also, classify which category this blood pressure reading falls into. 8

Unit 4 Health Monitoring Tests: BMI & WHR

1. What do the following abbreviations stand for:

a. BMI 2

b. WHR 2

2. What are the risks associated with being overweight? 4

3. List 8 risks associated with being underweight. 8

4. What is BMI; and what is it used for? 4

5. A man weighs 76kg and is 1.71m tall. Calculate his BMI. 2

6. What are the implications of a high BMI? 2

7. What are the limitations of BMI? 3

8. What is the WHR used for? 2

9. Differentiate between the ‘apple’ and ‘pear’ body shape, also explain which one is of

greater risk and why. 6

10. If a woman has a waist measurement of 72cm, and a hip measurement of 110cm, calculate

her WHR. 2

11. How would BMI differ between a race horse jockey and a sumo wrestler, and why? 6

12. How does the body composition of a ballet dancer differ from that of a body builder? 4

Unit 4 Health Monitoring Tests: Lung Function, Testing Sequence, Test Termination

1. In your own words, explain why the sequence of testing is important. Provide an example. 4

2. List, in order, the correct sequence of testing. 7

3. List 7 situations which could occur that would cause a test to be terminated. 7

4. What risk does an excessive blood pressure pose during testing. 2

5. What should happen to heart rate during exercise testing? 1

6. Why should the test be stopped if the equipment fails? 2

Unit5: Components of Fitness

1. Define:

a. Fitness. 3

2. The components of fitness are broken up into two different categories:

a. Name these two categories, and explain the difference between the two. 6

b. Which of these two is more applicable to sport and why? 3

c. List, under the correct category, all the components of fitness that fall into these two

categories. 11

d. Define each component of fitness. 25

3. For each skill-related component of fitness, name 3 sports in which that component of

fitness is important, and give examples of specific actions in those sports. 24

Unit 6: Principles of Training

3. List 5 objectives of training. 5

4. List and briefly explain each principle of training. 14

5. How would frequency of training differ between a beginner and an advanced trainer?

Why? 4

6. What are the two methods of measuring exercise intensity? Briefly explain how each one is

used. 5

7. What are the different methods used to increase intensity? 3

8. What is the average time for a training session for aerobic training? 1

9. What is the average time for a training session for anaerobic training? 2

10. List 5 different types of training that can be performed. 5

11. List four methods that can be used to achieve overload. 4

12. Explain the progression of reversibility over 4 weeks. 4

13. If you are training to run a 42km marathon, what type of training will you do? 1

14. In your own words, why is it good to vary training? 4

Unit 7: Basic Strength Training Program

1. What is the ‘frequency of training’ dependent on? 4

2. Give 4 examples of equipment that can be used to provide resistance for exercise. 4

3. Name the 3 types of muscle contractions. 3

4. Give an example of a multi-joint exercise, and name the 2 joints involved. 3

5. What is the correct order of performing exercises? 5

6. When choosing how many sets to perform, there are a number of things to consider. List 4

factors to consider. 4

7. What does “DOMS” stand for? 2

8. Explain what DOMS is, how it’s caused, how long it lasts for, and how you would reduce the

risk of DOMS. 5

Unit 8 Methods of Training: Warm-up, Cool-down, Flexibility Training

1. Discuss the importance of performing a warm-up before exercising. 5

2. Discuss the difference between a general and specific warm-up. 10

3. Why is it important to perform dynamic stretching before exercising as opposed to static

stretching? 6

4. Discuss the 4 main reasons for performing a cool-down after training? 12

5. Define: range of motion. 3

6. Why is it advisable to have good flexibility? 3

7. Discuss how muscle spindles and golgi tendon organs work together to protect the body

from injury. 8

8. What is ‘ballistic’ stretching, and sports is it used for? 4

9. What are the dangers of ballistic stretching, and can anyone perform it? 4

10. Discuss how PNF stretching is performed. 6

Unit 8 Methods of Training: Resistance Training

1. Define resistance training. 3

2. Describe how resistance training can be used to develop muscular endurance, muscle

strength and power. 4

3. List 5 different methods of creating resistance when training. 5

4. Discuss plyometric training. 3

5. Describe how circuit training is performed. 5

6. List 5 adaptations to resistance training. 5

Unit 8 Methods of Training: Strength training

1. Define: strength (3), hypertrophy (3), one rep max (3).

2. Name and explain the three different types of muscle contractions. 9

3. Name and explain the three different types of strength training. 9

4. How would you manipulate reps, sets, rest periods and intensity to initiate the strength

training response? 5

5. Why is progressive overload important when it comes to strength training? 4

6. List 5 ways to ensure safe strength training sessions. 5

7. Discuss why it is important to use spotters when performing strength training. 5

8. Discuss how strength differs between males and females, refer to absolute and relative

strength. 6

Unit 8 Methods of Training: Aerobic training

1. Define cardiovascular fitness. 3

2. Discuss how aerobic and anaerobic exercise differ. 6

3. Give examples of aerobic type exercises. 3

4. Give examples of anaerobic type exercises. 3

5. Using the FITT principle, discuss how you would train to improve aerobic fitness as well as

anaerobic fitness. 8

6. Define interval training. Also discuss why athletes use this method of training. 5

7. What are the benefits of interval training? 5

8. How does continuous training differ from interval training? 5

9. Define fartlek training. Also discuss why athletes use this method of training. 5

Heart Rate (HR)

No. Name Surname Gender Age Resting

HR

Category

1

2

3

4

5

Blood Pressure (BP)

No. Name Surname Gender Age Resting

BP

Category

1

2

3

4

5

Body-Mass-Index (BMI)

No. Name Surname Gender Age BMI Category

1

2

3

4

5

Waist-to-Hip-Ratio (WHR)

No. Name Surname Gender Age WHR Category

1

2

3

4

5

Notes