APO8 Advanced programming - files.transtutors.com file · Web viewAll assignments are completed as a Microsoft Word document and are submitted to an assessor through My eCampus

APO8 (advanced programming) Assignment v1.3 (2018/01/25)

APO8 Advanced programmingName

Email address

AssignmentAssignments may include short answer questions or longer answer questions and are designed to test how you apply your knowledge into a real-world situation. All assignments are completed as a Microsoft Word document and are submitted to an assessor through My eCampus. Your assessor is looking for how you apply your knowledge and how you think critically about the topic area.

SISFFIT020

1. Reassessments are always an exciting yet nervous time for clients. Clients hope for favourable outcomes, but the measurements are not what they were expecting.• List some factors that might obscure and/or limit favourable reassessment and explain

why it may affect the measurements.

Factors Explanation

2. A client finishes eating dinner at 6pm, goes to bed at 9pm, skips breakfast next day, and finds themselves munching on an early lunch at 11am.Provide feedback for this client. Ensure you include answers in sentence or paragraph form, as if you were verbally communicating with your client

a) Length of time between meal times (dinner and lunch)

b) Whether skipping meals is favorable or not

c) How the basal metabolic rate (BMR) component of energy expenditure relates to maintenance of the body, and whether it can/can’t operate effectively on inadequate fueling

d) Ideas to encourage or adjust client’s current nutrition habits

1


SISFFIT021

Scenario: You have started in a new role as a personal trainer at the gym that you live next door to. How convenient! On your first day, many gym members have taken a liking to the way you interact with your clients, and naturally they have all asked for you to write their next program.

Client fitness appraisal

Client name: Amber BlitzerGender: Female Age: 35Height: - Weight: -BP: 130 / 80 mm/Hg RMR: - beats/minBMI: 22 BMI rating: -Occupation: Complaints officerHow often will you attend the club: 2 days per week

Mobility test

Test: Sit and reach Result: -15cmOn a scale of 1 to 10 please rate how committed you are to achieving your goal/s.(1=not committed, 10=very committed)

1 2 3 4 5 6 7 8 9 10Are you currently involved in any exercise program? If yes please list the duration, what type of exercises and what intensity you participate at.

No

What would you like to achieve by joining? Improved fitness/ improved posture/ more energy

2


3



Client name: Oly PickGender: Male Age: 31Height: 187 cm Weight: 85 kgBP: 118 / 75 mm/Hg RMR: 65 beats/minBMI: - BMI rating: -Occupation: ElectricianHow often will you attend the club: 2 days per weekAerobic testTest: Beep test Result: 13.5Girth measurementChest: 107 cm Arm: (L) & (R) 32 cm 33 cmWaist: 84 cm Hip: 99 cmThigh: (L) & (R) 58 cm 60 cm WHR: -On a scale of 1 to 10 please rate how committed you are to achieving your goal/s.(1=not committed, 10=very committed)

1 2 3 4 5 6 7 8 9 10

Are you currently involved in any exercise program? If yes please list the duration, what type of exercises and what intensity you participate at.

Yes. I play AFL socially, surf, and play lawn bowls

What would you like to achieve by joining?Improved fitness/ tone and firming/fat loss/ improve strength/more energy/increase football fitness/reduce beer belly /lawn bowls

4



Client name: Linda PalmerGender: Female Age: 28Height: 165 cm Weight: 64 kgBP: 120 / 75 mm/Hg RMR: 70 beats/minBMI: 23.5 BMI rating: -Occupation: -How often will you attend the club: 4 days per weekMuscular endurance testTest: Wall sit Result: 3 minGirth measurementChest: - cm Arm: (L) & (R) - cm - cmWaist: 64 cm Hip: 79 cmThigh: (L) & (R) - cm - cm WHR: -On a scale of 1 to 10 please rate how committed you are to achieving your goal/s.(1=not committed, 10=very committed)

1 2 3 4 5 6 7 8 9 10

Are you currently involved in any exercise program? If yes please list the duration, what type of exercises and what intensity you participate at.

Yes. Gym.

What would you like to achieve by joining? Improved fitness/ tone and firming/more energy. Don’t want to lose fitness whilst pregnant.

5


1. Linda Palmer, Olly Pick, and Amber Blitzer are first on your morning schedule. They have completed their pre-exercise questionnaires and are ready for your review below.

Task: Evaluate each pre-exercise questionnaire, and provide a list of considerations for each client in the box provided.

Client Name Pre-exercise questionnaire summary - Medical and/or Physical Considerations

Linda Palmer

Olly Pick

Amber Blitzer

2. Olly, Linda and Amber previously had a program written. Upon review you can see that their medical histories haven’t been taken into account and that they were all given the same program that was not personalised to their needs.

The programs written for your three clients are provided below. Linda, Olly, and Amber have all asked to keep it similar, but they understand the importance of tailoring it to their individual health considerations.

Program for review

Warm-up/ Preparation phase:

3 mins Jog on spot

Conditioning phase:

Exercise Intensity 1RM%

Sets Reps Rest Notes

1. Bench press < 80% 2 20 30sec Push Us

2. Box Jumps < 30% 2 10 30sec Full Jump

3. Ring Rows < 60% 2 20 30sec Make incline less when fatigue sets in.

4. Sit ups <60% 2 15 30sec Fast as you can go

Exercise Intensity MaxHR%

Time Distance Rest Notes

1. Concept 2 Rower 90% 10min 1min Monitor exertion.

Cool-down phase:

Chest stretches. Shoulder Stretches. Back Stretches.

Notes for next session: Assess range of movement in shoulders.

Client feedback: Feel amazing

Task: Take into account each client’s medical and/or physical background from question one, and use the blank templates to adjust the existing program so that the clients’ needs are individually considered.

6


Adjusted program: Amber BlitzerClient name: Client age: Session length:Goal:Warm-up/ Preparation phase:

Conditioning phase:Exercise Intensity

1RM%Sets Reps Rest Notes


Time Distance

Rest Notes

Cool-down phase:

Notes for next session:Client feedback:

Adjusted program: Olly PickClient name: Client age: Session length:Goal:Warm-up/ Preparation phase:

Conditioning phase:Exercise Intensity 1RM% Sets Reps Rest Notes


Time Distance Rest Notes

Cool-down phase:

Notes for next session:Client feedback:

7


Adjusted program: Linda PalmerClient name: LINDA PALMER Client age: 28 Session length: 1 HOURGoal: IMPROVE FITNESS, TONR/FIRMING, DOESN’T LOSE FITNESS WHILE PRGNANT.Warm-up/ Preparation phase:3 MIN JOG ON THE SPOTConditioning phase:

Exercise Intensity 1RM% Sets Reps Rest NotesBENCH PRESS 80% 3 12 30 SECS DUMBELLSSQUATS 60% 2 12-15 30 SECS BODY WEIGHTLAT PULL DOWNS 65% 3 10-12 30 SECS LAT PULL DOWN

MACHINESHOULDER PRESS 75% 3 15 30 SECS DUMBELLSSWIMMING 80% 1 3 10 SECS REPS ARE COUNTED

AS GOING AND RETURNING =1REP

Exercise Intensity MaxHR% Time Distance Rest Notes

LIGHT CARDIO 50-70 20 MINS N/A 1 MIN BIKE

Cool-down phase:WALKING 5 MINS AND STRETCHING 5 MINSNotes for next session: KEEP UP THE GOOD WORKClient feedback: FEEL AWESOME

3. Olly Pick has admitted to you that he lacks motivation to go to the gym from time to time. You remind him how good he feels after a good workout at the gym, and Olly validates your statement by saying “I feel amazing, I’m always glad I went. But I think I’d be best with a weekly exercise plan to structure myself too!”Task: Help Olly achieve his fitness goals and exercise adherence by incorporating the days he should be attending the gym into his 3-week schedule provided.Olly would like you to incorporate the following into each week:

• 1 x 30-minute Personal Training session with you before 7am.• 1 x Group Exercise Class. He doesn’t have the coordination for Les Mills Step classes.

• When he is at the gym by himself, he’ll train the program that you wrote for him in question 2.

Olly’s next 3-week scheduleWeek 1 Week 2 Week 3

MondayTuesdayWednesday PM – football training PM – football training PM – football trainingThursdayFriday PM – football training PM – football training PM – football training

8


SaturdaySunday 2pm league football game 2pm league football game 2pm league football game

4. Linda Palmer’s friend has told her that she should introduce plyometric training into her exercise schedule. Linda has asked you whether this is possible.Take into consideration Linda’s PEQ, and explain to her why she can/cannot have plyometric training included into her program.

a) Do you suggest Linda should have plyometric exercises in her exercise regime? (Please tick) YES, I do believe she can do plyometric exercises. ☐ NO, I do not believe she should be using

plyometric exercises. ☐

b) Explain to Linda why you have chosen the above answer.

5. Linda Palmer took your feedback to her friend. Her friend was so impressed that she asked for your phone number. Late that afternoon, you got a call from Jenny Lab, Linda’s friend.

Jenny has asked you to design a 30-minute plyometric program for her to do in the park. There is no use of gym equipment, but there is a kids’ playground that she can utilise. You sent her a PEQ form and, upon review, there is nothing to suggest she should not be working at such high intensity.

• Using exercise drills learnt in your course notes and a mix of plyometric/non-plyometric exercises, thereby keeping the intensity varied, complete the following program template (minimum of 4 exercises/activities).

• Trial your program for Jenny on a “hypothetical candidate.”

• Provide feedback on the session from:- A trainer’s perspective (you)

- A client’s perspective (Jenny or friend alike)Plyometric Program: Jenny Lab

Client name: Client age: Session length:Goal:Warm-up/ preparation phase:

Conditioning phase:Exercise Intensity MaxHR% Time &/or distance Rest Frill type/ notes

9


Extra notes for drills:Cool-down:

Notes for next session:

Trainer feedback:Client feedback:

6. In your Plyometric program for Jenny, what are five ways of establishing the client’s current heart rate and/or rate of perceived exertion?

7. Jenny asks you whether HIT Training and HIIT Training is the same training method.Explain for Jenny:

Are they the same thing?

Phrases behind the acronym

Where their applications are used in programming

Which training method best suits her plyometric training

8. Amber Blitzers sits at her desk most days for work and lacks core strength. With this in mind, you program for her: • Chest stretches

• Back strengthening exercises• Core-strengthening exercises

In your dialogue, you mention that you would like her to prolong the ‘time under tension’ on her decent in the assisted pull-up. Amber asks you what you mean by this term.

In the box that follows, explain for Amber:

What you mean by the phrase ‘time under tension’

The benefits of applying specific movement duration to exercises

Which overload method best relates to prolonging ‘time under tension’ on her decent of the pull-up

9. You have shown Amber Blitzer through the Explain, Show, and Instruct phase of the assisted pull-up. It is now her turn to participate in the Cue | Correct phase of ESIC.

If she needed to be corrected during this exercise, what specific observations might you be looking for to validate this decision?

10


SISXRES001

1. You are the Operations Manager of a local health club. Your role is to oversee general compliance across all departments, which includes duty of care adherence.The health club has made the decision to expand their services and offer outdoor training sessions to its members. To ensure that your personal trainers write outdoor training sessions that comply with the health club’s policies and procedures, you need to draw up three examples of appropriate outdoor session plans.

Using the session templates provided, complete for the following scenarios:

1.1. An individual outdoor training sessioni. Client’s name is Jannette Roles. She is 45 years old.ii. She has slightly high blood pressure.iii. She is training out of a council-approved training park during magpie nesting

season.iv. The predicted temperature of the day is 25 degrees.v. The trainer has all the appropriate certificates except for working with children

check.vi. Jannette will be training with the trainer at 10am.vii. At the park, the trainer notices burnout tracks made by car tyres.

The Health Club Personal Training/Group Fitness Outdoor Manifest/Session PlanTrainer name: Client name:Date: Time:Activity type: Personal training ☐ Boot camp ☐ Small group ☐Session length: Approved location:Emergency contacts1. Name: Contact number2. Name: Contact number:Hazard assessmentKnown hazards of location:Management strategy of hazards:Trainer currency checklist

Document of compliance Yes No Comments (expiry date or NA)Proof of Certificate IV Fitness Qualification

☐ ☐

Proof of Senior First Aid Qualification ☐ ☐Proof of Public Liability Insurance Policy ☐ ☐Proof of Fitness Australia Registration ☐ ☐Proof of Working with Children Check ☐ ☐

11


12


Predicted weather information (highlight)Temperature ⁰C Risk of heat illness Recommended management of outdoor activities

15-20 Low Comfortable, continue with usual activities. Heat illness can occur in prolonged high-intensity activities such as running.

21-25 Low-ModerateComfortable for most people, continue with usual activities. Be cautious of participants who fit into high-risk categories when humidity is 70% or more.

26-30 Moderate-HighUncomfortable for some people, modify activities for at risk individuals. Reduce intensity and duration of play/training and take more breaks. Be cautious when humidity is over 60%.

31-35 High-Very HighUncomfortable for most people, modify activities. Reduce intensity, take more breaks and limit duration to less than 60 minutes. Be cautious when humidity is over 50%.

36+ ExtremeVery stressful for most people, modify, postpone or cancel activities. Reschedule to a cooler part of the day or cooler location. Be cautious when humidity is over 30%.

Comments:

Participant Information (Max 10)Name Completed PEQ Special considerations

1. Yes ☐ No ☐Session run schedule1. Arrive and check surroundings for hazards.2. Provide participants with induction: Noise and disturbance; respect sacred areas and monuments;

stick to existing paths/trails; report any damage to area; report Injuries; remove all rubbish upon exiting.

3. Commence physical session.4. Observe participants for exercise intolerance.

a. Adjust and/or treat as necessary.i. Record on incident report.

5. Complete session, and thank participants for their attendance.6. Remove any rubbish from area.7. Complete feedback of session, and file documentation.Session feedbackIncidents reported:Participant/s related:Session timing related:Area related:Other relevant information:Trainer and club sign offTrainer name: Club representative

name:Trainer signature: Club representative

signature:Date: Date:

13


1.2. Bootcamp outdoor session of 10 clientsi. All clients have provided PEQ. Two clients have special considerations based on

their completed PEQ.a. James Pinload, 25 years old: shoulder Injuryb. Amber Yoga, 35: 2nd trimester of pregnancy

ii. The training is on the beach, and the local council has provided approval to use area.

iii. The temperature for the day will be 28 degrees, with the scheduled session for 7am.

iv. Trainer has full, up-to-date qualifications, but their first aid expires in two months.v. During the session, one of the participants trips and is winded (Solar Lexus

Syndrome) themselves. vi. When leaving the beach, you notice a syringe sitting on a pole.

The Health Club Personal Training/Group Fitness Outdoor Manifest/Session PlanTrainer name: Client name:Date: Time:Activity type: Personal training ☐ Boot camp ☐ Small group ☐Session length: Approved location:Emergency contacts1. Name: Contact number2. Name: Contact number:Hazard assessmentKnown hazards of location:Management strategy of hazards:Trainer currency checklist

Document of compliance Yes No Comments (expiry date or NA)Proof of Certificate IV Fitness Qualification

☐ ☐

Proof of Senior First Aid Qualification ☐ ☐Proof of Public Liability Insurance Policy ☐ ☐Proof of Fitness Australia Registration ☐ ☐Proof of Working with Children Check ☐ ☐Predicted weather information (highlight)Temperature ⁰C Risk of heat illness Recommended management of outdoor activities



26-30 Moderate-HighUncomfortable for some people, modify activities for at risk individuals. Reduce intensity and duration of play/training and take more breaks. Be cautious when humidity is over 60%.


14



Comments:Participant Information (Max 10)

Name Completed PEQ Special considerations1. Yes ☐ No ☐2. Yes ☐ No ☐3. Yes ☐ No ☐4. Yes ☐ No ☐5. Yes ☐ No ☐6. Yes ☐ No ☐7. Yes ☐ No ☐8. Yes ☐ No ☐9. Yes ☐ No ☐10. Yes ☐ No ☐Session run schedule1. Arrive and check surroundings for hazards.2. Provide participants with induction: Noise and disturbance; respect sacred areas and monuments;







15


1.3. Walking group of four clientsi. Clients are all women between 60 and 75 years of age.ii. All clients have reduced mobility and are working towards increasing their mobility

with a specific program at the gym, three days a week. This walk is part of their monthly outdoor get together. They’ve all recently been cleared for exercise.

iii. The walk is an 8km loop along a dedicated trail that links into the Bibbulmum track.

iv. The trainer has completed Provide First Aid and has all other necessary documents.

v. One section of the trail was very overgrown. Nonetheless, the ladies enjoyed the outing and have asked if they can invite more friends on the next walking event.

vi. They will start their walk at 9am. The peak temperature for the day will be 23 degrees.

The Health Club Personal Training/Group Fitness Outdoor Manifest/Session PlanTrainer name: Client/s name: Four clientsDate: Time:Activity type: Personal training ☐ Boot camp ☐ Small group ☐Session length: Approved location:Emergency contacts1. Name: Contact number2. Name: Contact number:Hazard assessmentKnown hazards of location:Management strategy of hazards:Trainer currency checklist

Document of compliance Yes No Comments (expiry date or NA)Proof of Certificate IV Fitness Qualification ☐ ☐Proof of Senior First Aid Qualification ☐ ☐ Provide First AidProof of Public Liability Insurance Policy ☐ ☐Proof of Fitness Australia Registration ☐ ☐Proof of Working with Children Check ☐ ☐Predicted weather information (highlight)Temperature ⁰C Risk of heat illness Recommended management of outdoor activities



26-30 Moderate-High

Uncomfortable for some people, modify activities for at risk individuals. Reduce intensity and duration of play/training and take more breaks. Be cautious when humidity is over 60%.


16



Comments:Participant Information (Max 10)

Name Completed PEQ Special considerations1. Ye

s☐ No ☐

2. Yes

☐ No ☐

3. Yes

☐ No ☐

4. Yes

☐ No ☐

5. Yes

☐ No ☐

6. Yes

☐ No ☐

7. Yes

☐ No ☐

8. Yes

☐ No ☐

9. Yes

☐ No ☐

10. Yes

☐ No ☐

Session run schedule1. Arrive and check surroundings for hazards.2. Provide participants with induction: Noise and disturbance; respect sacred areas and monuments;






17



18


2. Reducing our impact on environmental areas.We all have a role to play in keeping our environment clean and sustainable. Our level of responsibility increases when we begin using spaces on a commercial basis.Below are several strategies to minimise our footprint when training in outdoor areas. By using dot points in the box below, expand on these strategies by stating how you could implement them.

Minimising environmental footprint strategy Ways to implement strategy

Reduce Climate Change Footprint

Reduce Commercial Energy Usage

Comply with Land Management Policies

Comply with Wildlife Management Policies

Respect Local Traditions and Customs

19


SISFFIT017

1. Your client has been watching reruns of the 2000 Australian Olympic Games. Roy and HG are Olympic news anchors and have made various comments about Olympic lifting exercises and in the same sentence spoke about power training.Your client admits that he is a bit confused on this topic and asks you to provide some clarity for him.In the space provided, outline the difference between the two terms.

Olympic weightlifting

Powerlifting

2. You are about to be interviewed on live AM radio, with long-term programming as the general topic of conversation.A listener calls in and wants some advice. They are eight months off running a City to Surf Marathon. They would like you to outline a training schedule. You immediately congratulate the listener on setting themselves such a self-defining goal. Before you can offer any general advice to the listener, what questions might you need to ask them first? (Minimum 4)

3. James and Jack are registered for the Rottnest Channel Swim as a duo team.

The pair will be training together across a six-month lead-up. They have asked you for performance strategies to enhance their training and any helpful tips on event day that will give them a competitive edge over all other teams.Explain your outline below. Include:

Suggested adaptation phases, inclusive of time and volumes.

What information would you need to help periodise an effective adaption timeline?

Stretches and mobility

Suggested specialists to work with pre and post event

20


4. PNF is an abbreviation of proprioceptive neuromuscular facilitation stretching. You mentioned this to James and Jack once when providing a PNF stretch to their hamstrings, and they asked you what that meant.In a description that your client can understand, explain for them what proprioceptive neuromuscular facilitation is and the benefits associated with it.

Description Benefits

5. Provide the first 10-week training program for James and Jack.

Remember that they are training for the Rottnest Channel Swim, a 20km team race off the coast of Western Australia. They can both swim 5km non-stop. They have eight months until their big event.Tip #1 – Use adaption phases and volume/intended intensity as a guide when building this.

Tip #2 – Include rest days.Tip #3 – Include resistance training days.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1. Swim 2km50-60% maxHR

Rest GYM resistance program

Swim 5km 60%maxHR

Rest Swim Intervals

GYM resistance program

2. Increased progression 5 - 10% than week one etc.

3. Varied training reduction

4.

5.

6.

7.

8.

9.

10.

21


6. Using the template provided, choose one resistance session from the build phase of the training schedule for Jack and James.

Build phase resistance training program: James and Jack

Client name: Client age: Session length:

Goal:


Conditioning phase:

Exercise Intensity 1RM% Sets Reps Rest Notes

Cool-down phase:


Client feedback:

7. Considering the program that you have written in the previous question, assume that you are ready to write another program for Jack and James. This time, all the exercises are evolving so as to ensure that your clients do not plateau.• Write each exercise from the previous question in the table provided.• Progress each movement • Explain why you have chosen to select that exercise to show progression.

Exercise from program in question 6

Progressed exercise Why you chose this exercise

22


SISFFIT023

1. In a group training environment, trainers have a lot of personalities to manage/engage with. In order to ensure that you maintain a high level of group training retention, you will need to keep sessions varied by including various drills and/or games in your programs.In the table provided, list and innovatively describe four drills for which you could program in a group session of 3-10 people. In your detailed description, remember to include:• Ideal location• Equipment used (if any)• Exercises used• Allocated time and/or timings• Include diagrams/pictures in provided space (if necessary)• Key roles of participants and/or trainers (if required)• Any other important information that needs to be taken into account

Drill/game name Detailed description of drill/game.

2. Group training sessions are fun and accessible to most people. You advertise for three group training sessions. Each group will have the following fitness levels:i. Beginner (Indoor session)ii. General Fitness (outdoor session)iii. Triathlete Group (outdoor session)Within the first five days, you have filled each group with paid-up-front participants, and there are days remaining before training starts! Congratulations! Now you have got enough time to plan!

Using the templates provided, write a program for each group. Here is some more information that you might need:• You capped each group at 12 participants.• You have screened all participants using PEQ forms, and they meet the criteria of the

group they have joined.• No clients at present have any injuries or considerations that you need to be concerned

about.• Your sessions have been scheduled throughout the week at 6am.• Each session is 30 minutes in length.

23


2.1 Group PT Session – Beginner (indoor session)Date: Session considerations:

Time:

Session length:

Trainer:

Activity type:

Equipment needed:


Conditioning phase:


1.

2.

3.

4.

5.

6.


1.

2.

3.

Cool-down phase:


Client feedback:

24


2.2 Group PT Session – General Fitness (outdoor session)Date: Session considerations:

Time:

Session length:

Trainer:

Activity type:

Equipment needed:


Conditioning phase:


1.

2.

3.

4.

5.

6.


1.

2.

3.

Cool-down phase:


Client feedback:

25


2.3 Group PT Session – Triathlete (outdoor session)Date: Session considerations:

Time:

Session length:

Trainer:

Activity type:

Equipment needed:


Conditioning phase:


1.

2.

3.

4.

5.

6.


1.

2.

3.

Cool-down phase:


Client feedback:

26


3. You have started your group personal training session with the General Fitness group. At 10 minutes into the session, you observe three of the 12 participants reacting to the same exercise as follows:a) The movement is technically difficult to perform, and one client struggles to achieve

one repetition.b) One client finds the movement unchallenging.

c) One client is not finishing the prescribed repetitions.Select one of your prescribed exercises from the General Fitness Program. Adjust the exercise to stay in line with the original outcome of the movement, yet allow client to safely and adequately remain part of the group.

Exercise modificationExercise chosen to modify from general fitness program:

Consideration to exercise Modification made to exercise

The movement is technically difficult to perform.

Movement is not challenging enough.

Prescribed repetitions are not being completed.

27

Documents

APO8 Advanced programming - files.transtutors.com file · Web viewAll assignments are completed as a Microsoft Word document and are submitted to an assessor through My eCampus