Reference no: EM132314334

Part -1:  Circuit Programming - Session one

Question 1 Design a circuit that would be appropriate for a body weight exercise session (no resistance equipment). Use the template below.

This assessment question is graded out of 5 marks. Mark sure you provide a program that is well balanced (full body) and that your chosen exercises are functional and based on the circuit goal. Include a detailed warm up and cool down with appropriate stretching techniques and ensure the work to rest ratio, intensity and repetitions are also appropriate to the goal of the circuit.

Question 2 For each exercise in your circuit provide three levels of difficulty. Exercise difficulty should be adjusted with similar or alternative exercises and not based on an increase in intensity.

Circuit Programming - Session Two

Question 1 Design a circuit that would be appropriate for a resistance training session using a selection of free weights and machine weights. Use the template below.

This assessment question is graded out of 5 marks. Mark sure you provide a program that is well balanced (full body) and that your chosen exercises are functional and based on the circuit goal. Include a detailed warm up and cool down with appropriate stretching techniques and ensure the work to rest ratio, intensity and repetitions are also appropriate to the goal of the circuit.

Question 2 For each exercise in your circuit provide three levels of difficulty. Exercise difficulty should be adjusted with similar or alternative exercises and not based on an increase in intensity.

Use the template below. An example has been created for you.

Circuit Programming - Session Three

Question 1 Design a circuit that would be appropriate for aerobic endurance development. Use the template below.

This assessment question is graded out of 5 marks. Mark sure you provide a program that is well balanced and that your chosen exercises are functional and based on the circuit goal. Include a detailed warm up and cool down with appropriate stretching techniques and ensure the work to rest ratio, intensity and repetitions are also appropriate to the goal of the circuit.

Question 2 For each exercise in your circuit provide three levels of difficulty. Exercise difficulty should be adjusted with similar or alternative exercises and not based on an increase in intensity.

Circuit Programming - Session Four

Question 1 Design a circuit that would be appropriate for hypertrophy development. Use the template below.

This assessment question is graded out of 5 marks. Mark sure you provide a program that is well balanced (full body) and that your chosen exercises are functional and based on the circuit goal. Include a detailed warm up and cool down with appropriate stretching techniques and ensure the work to rest ratio, intensity and repetitions are also appropriate to the goal of the circuit.

Question 2 For each exercise in your circuit provide three levels of difficulty. Exercise difficulty should be adjusted with similar or alternative exercises and not based on an increase in intensity.

Circuit Programming - Session Five

Question 1 Design a circuit that would be appropriate for weight loss. Use the template below.

This assessment question is graded out of 5 marks. Make sure you provide a program that is well balanced (full body) and that your chosen exercises are functional and based on the circuit goal. Include a detailed warm up and cool down with appropriate stretching techniques and ensure the work to rest ratio, intensity and repetitions are also appropriate to the goal of the circuit.

Question 2 For each exercise in your circuit provide three levels of difficulty. Exercise difficulty should be adjusted with similar or alternative exercises and not based on an increase in intensity.

Part -2:

Information In this assessment, students will investigate the proper steps for the maintenance of activity equipment.

This will include:

- how to perform routine equipment maintenance

- how to conduct equipment repairs

This assessment will look at two specific example pieces of equipment and questions will utilise the manufacturers user manual.

The equipment manuals used in this assessment were sourced at random. While FIA Fitnation makes every effort to present accurate and reliable information, FIA Fitnation does not endorse, recommend or approve this equipment.

Question 1

This task requires the student to examine the use of an example cardiovascular rowing machine.

Using the Rowing Machine User Manual (access prior to entering the assessment) complete the following table:

Question 2

You have just carried out one of the monthly maintenance/repair tasks for the rowing machine.

In the table below, provide an example of how you might record your chosen maintenance task on a service log. You can choose if the equipment was discovered as faulty or not faulty. An example is provided for you.

Question 3

You have been asked to complete the daily maintenance tasks on the Lat Pull machine (access the user manual prior to entering the assessment).

Explain three maintenance tasks to be completed daily:

Question 4

During your inspection of the Lat Pull down machine you begin with cleaning the upholstery (access the user manual prior to entering the assessment).

When cleaning the upholstery, what is one safety tip based on the cleaning product that is important to remember?

Question 5

This task requires the student to examine the following resistance machine: a Lat Pulldown (access the user manual prior to entering the assessment).

Explain how the machine should be adjusted (where possible) to suit the stature of a client prior to the start of exercise.

Question 6

For the exercise below:

Identify three (3) important teaching points you would give during the demonstration of this exercise.

List one (1) safety consideration for this exercise.

Question 7

Students are required to research a fitness centre's procedure on how the machines and equipment are maintained, and how they carry out minor repairs. Now is a great time to visit your local gym and investigate the maintenance procedures the gym uses!

At the gym, identify a resistance machine and a cardiovascular machine that requires servicing.

What are the typical issues/ repairs required?

What is the procedure for maintaining this equipment?

Question 8

At your chosen gym or health club, investigate the maintenance procedures that this facility has in place.

Provide a brief response to the following questions regarding equipment, storage and emergency equipment maintenance.

Part -3:

Question 1

Define Circuit Training and its features. What are the benefits of circuit training?

Question 2

Identify three (3) workplace health and safety issues that need to be addressed when planning, designing and facilitating a circuit class.

Question 3

Design a circuit training class for a general population group (free from injuries, or special conditions). Include at least five (5) exercises within the circuit.

Question 4

During a circuit class it is important that the instructor monitors the intensity of all participants. What are three (3) ways you could monitor the intensity of a class during the circuit. Consider methods that do not measure the clients heart rate.

Question 5
Identify two (2) advantages and disadvantages for the following equipment.

Question 6

Match the following grips with their definition.

Underhand/Supinated Grip

Alternate Grip

Overhand/Pronated Grip

Neutral Grip

Question 7
List three (3) important instructional cues for each of the following exercises.

Question 8

Select an exercise from question 7 and list three (3) teaching points for a safe spotting technique.

Question 9

Define the following resistance training systems, and provide an example of each overload method.

Question 10

Detail the flexibility methods below.

Question 11

Provide a stretch for the following muscle groups, and list at least two (2) key teaching points.

Question 12

1) Aerobic training sessions can be monitored using the individuals training heart rate. Use both the 220-age method and the Karvonnen Formula to calculate the target heart rate zones in the tables below.

Please round answers upwards, and do not input the formula into the space provided.

Assume the clients resting heart rate is 60 bpm and their age is 25.

Question 13

Which of the statements best describes the difference between the two formulas.

Select one:
a. The Karvonnen method provides greater individualisation as it accounts for individual resting heart rate differences. Correct
b. The 220-age is considered more accurate.
c. The Karvonnen method is less accurate.
d. There is no difference.

Question 14

Using the template below, complete an exercise analysis on the two (2) exercises below.

Exercise name:	Bench Press
Exercise Phase	Joints Moving	Joint Action	Muscle Contraction Type	Muscles Causing Movement (1 per joint)
UP	E.g. Shoulder	Eg. Horizontal Adduction	Concentric	E.g. Pectoralis Major
	Shoulder Girdle	Answer	Concentric	Answer
	Answer	Answer	Concentric	Answer

Part 3:

Case Study Sophie - Exercise Programming

A client at the gym, Sophie, has approached you for a new exercise program. She has been a member of the gym for 6 months now and you have worked with her previously on exercise testing and referring her to see a personal trainer. She is now looking to work out at the gym on her own using a program designed for her.

Her new goal is to take part in a 10km running race. She wants to do shorter events and increase her speed and loves the treadmill!

Sophie has been screened for exercise, has no current injuries and is ready to get started with a program.

Question 1

Design two sessions that Sophie could complete each week in the first 4 weeks of her program. One of these sessions should be resistance-based following the intermediate template, with the other session cardiovascular-based.

Question 2

Identify two ways in which you could provide overload to the resistance session and cardiovascular session after a 4 week period through application of the FITT principle. You must be specific in your example.

Question 3

Suggest the possible physical, psychological and social reasons why Sophie may want to obtain her identified goal.

Question 4

Identify three (3) different motivation strategies to assist Sophie in maintaining her motivation to exercise.

Question 5

Explain two (2) ways to obtain feedback from your client to ensure that they are enjoying the program and progressing with her goals. For example, you might complete a survey or questionnaire with your client.

Part :5

Case Study Graham - Exercise Programming

Graham was previously a member at the gym at which you work at, but following a serious ankle injury during a rugby match, he stopped attending and has been relatively inactive in the last 3 years.

Graham has returned to the gym and is very keen to get back into an exercise program. His eventual long term goal is to start playing rugby again, but he would look to develop cardiovascular endurance and muscular strength before focusing on this. You have sat down with Graham to complete the screening as required, and completed a referral to Graham's Doctor. Review the attached Physical Activity Readiness Questionnaire for a new gym member, Graham by clicking on the link below: Graham Screening

Following your referral, you receive the response below from the allied health professional.

Thank you for referring Graham to me. As Graham has identified to you, he does have type II diabetes, but Graham's control of this has improved in recent months through his diet. I have provided Graham with some guidance as to how returning to exercise will affect his condition. I'm happy for him to start an exercise program of a low intensity and at a relatively steady state. On attending his appointment with me, Graham also explained that he had been suffering from pain in his ankle joint. I have reviewed this along with the physio. There is no significant injury, although I recommend that he avoids high impact activities in the initial 3-4 weeks of the program.

Graham is ready to get started with an exercise program!

Question 1

Identify five resistance exercises that you would look to include within Graham's muscular strength program and outline the equipment you would require to deliver these exercises.

Question 2

Based on the Doctor's recommendations Graham can start a low intensity resistance program and a cardiovascular program at a relatively steady state.

Question 3

Graham completed his initial training program you designed for twelve weeks. He returned to the Doctor and has now been cleared for an appropriate program for his goal of increasing muscular strength and cardiovascular endurance.

Develop two sessions for Graham that will target his goal of increasing muscular strength and cardiovascular endurance. One session should be resistance-based using the intermediate template, with the other cardiovascular-based. You should demonstrate suitable overload from the initial program design through application of the FITT principle

Part : 6

Case Study Tai - Exercise Programming

Information
Tai Smith

32-year-old Web Designer
185cm tall and weighs 85kgs
VO2 MAX of 49ml/kg/min.
Resting heart rate is 65bpm & blood pressure reading of 125/80mmHg.
No immediate family history of coronary heart disease (CHD) although his grandfather died of CHD at the age of 55.
Does not suffer from any conditions that may limit his ability to exercise.
Gets neck pain after sitting and working long hours at his computer all day. Tai has been cleared for exercise.

Exercise History & Goals
He has been performing a basic beginners' program (3 sets, 15 reps, whole body program, 3 days per week, machine based program) for around 3 years.
He has a total of 45-60 minutes to train per session for 3-4 sessions per week.
He wishes to improve his fitness, increase muscle mass and reduce his waist and lower his cholesterol.
He currently also completes in triathlon and endurance running races, with a triathlon in 2 months and a regional finals event in 6 months.
He is generally comfortable with cardiovascular endurance training component and would like some resistance training advice initially.

Question 1

Complete the client profile for Tai, including the ratings for his results.

Based on these results, is there anything that you feel you should include in the program in addition to the activities that relate to Tai's goals? Explain why you have reached this answer.

Question 2

Identify five resistance exercises that you would look to include within Tai's program and outline the equipment you would require to deliver these exercises. Consider the movements and muscle groups of importance in his sport.

Question 3

Design two resistance training sessions that Tai can complete each week in the first 4 weeks of the program. This should make use of the intermediate template. This should clearly link to his goal of hypertrophy.

Question 4

Identify how you could provide overload to each of Tai's sessions following a 4-6 week period through application of the FITT principle. You should provide two specific examples within your answer.

Question 5

Tai has been undertaking training with you for two months. After having achieved a desirable result in his most recent race, he would now like to continue to train with you, focussing on aerobic endurance and developing muscular strength in the four (4) months leading up to the regional finals.

Identify goals that you could set for Tai in the first four weeks of this new program. Remember to use the SMART principle.

Question 6

Design a session that includes both aerobic training and resistance training to meet Tai's new goals. You should utilise the principles of training throughout the session design. Please make sure you create a well-balanced program and consider the appropriate intermediate template recommendations in relation to resistance training.

Question 7

Identify two ways in which you can provide overload to both the resistance and cardiovascular components of the training session that you have designed for Tai after a 4-6 week period. You should provide specific examples.

Question 8

Identify three (3) ways in which you could evaluate Tai's performance and assess his progress.

Three ways Tie's progress can be assessed:

1. Body weight -- Considerations of weight loss factors

2. How many calories Smith can burn in a minute on a stationary bike..

3. Assess performance on maximum aerobic function testPart -7:

Case Study Mark - Exercise Programming

Mark is a new member to the gym at which you work at as a gym instructor. He signed up to a new membership last week, and has booked in with yourself for an initial screening. He has advised you that his primary reason for joining the gym is to lose weight, as he feels it is impacting negatively on his day to day life. He is currently sedentary and works an office job where he is sitting for most of the day. He has no exercise experience in a gym setting but he did play soccer when he was younger and loves to be outdoors. He can exercise 3 times per week for up to 45 minutes each session.

You identified that Mark needed to be referred to an allied health professional and you completed a referral form for Mark.

Following your referral, you receive the response below from the allied health professional.

Thank you for your referral to me regarding your client Mark's health. I have reviewed your results, as well as conducting some further tests. I also discovered that Mark has slightly elevated blood pressure (systolic 138, diastolic 97) which is also of concern to me given the other conditions he is presenting with. As such, I would recommend that Mark engages in exercise initially of low intensity, avoiding high impact and heavy lifting. I would also advise Mark to avoid any overhead lifting until his blood pressure drops. I recommend that Mark returns to see me after 6 weeks of exercise to review progress.

Mark is ready to get started with an exercise program to lose weight!

Question 1

Using Mark's screening information, please fill out the client profile below.

Question 2

Under each category below, create a selection of possible resistance exercises that Mark may benefit from. It is recommended to select large compound movements.

List at least two (2) exercises for each category, as well as an additional two exercises that Mark can progress to in three (3) months time. Assume that in 3 months time his blood pressure has dropped and his doctor has cleared him to include overhead lifting in his program.

Question 3

Choose one exercise from your selection of exercises in Q2. Identify 3 common technique errors that can be observed and explain the implications that this may have.

Question 4

Develop a 1-day training program for Mark that will target his resistance training goal and a 1-day cardiovascular exercise program. Don't forget to review Mark's goals and the recommendations from the Doctor and use the resistance exercises you recommended in Question 2. You only have the facilities of a gym to use.

Please make sure you create a well-balanced program using the appropriate beginner template recommendations. The beginner template can be found in the course materials prior to entering the assessment.

Question 5

Explain two ways you can monitor the exercise intensity for Mark and explain one way you can monitor exercise technique.

Question 6

Mark has been completing his program for 6 weeks now. What could you use as an indicator that his program requires adjustment?

Question 7

Explain the long term effects and benefits of exercise on the four major body systems.

Part 8:

Case Study Carolyn - Exercise Programming

Carolyn is a stay at home mother, aged 25 years and has come to you for help to achieve her goals of losing 5-10kgs and tone up her arms, hips and thighs in 2 months time for her summer trip away with her girlfriends. Carolyn has no resistance training experience, walks recreationally when she has the time and has attended and enjoyed circuit based classes. Her BMI is 29, has detailed in her screening questionnaire that she suffers from occasional back pain and has had clearance from the doctor. Her resting heart rate is 60. Carolyn's major concerns are finding motivation to exercise and self-doubt.

Question 1 From the client information, please fill out the client profile below.

Question 2 List two (2) health concerns that you may have to consider in order to design a safe program for Carolyn.

Question 3 Why have you highlighted these two health implications and how will this influence your design of the program?

Question 4 Below, under each category, create a selection of possible exercises that Carolyn may benefit from. It is recommended that you select large compound movements where possible.

Question 5 Use the table below to create a balanced program for Carolyn. You have the facilities of a gym with various equipment. Please ensure that you use the beginner template for Carolyn's program. The beginner template can be found in the course materials prior to entering the assessment.

Question 6 Carolyn has come back for a re-assessment after six (6) weeks and has shown progress in losing five (5) kilograms, improved lower back pain and generally feeling healthier. She is very happy upon obtaining these results and is more motivated to continue and upgrade her program. Her goals have become more specific and now include increasing strength in her upper body, continuing to improve her core strength and increasing cardiovascular fitness.

Below, under each category, create a selection of possible resistance exercises that Carolyn may benefit from in order to progress and overload her program. It is recommended that you select large compound movements where possible.

Question 7 What are three (3) active fitness appraisals you can conduct in order to monitor Carolyn's fitness development in the second phases of her program?

Question 8 Carolyn is concerned that if she continues this increased workload, she will become bulky. How would you respond to this in an educated, professional way?

Question 9 Design an aerobic fitness training program for Carolyn which can be performed in a gym facility using cardio machines or equipment, for example, boxing bag, steps, skipping ropes.

Note: Group ‘exercise to music' classes are not suitable for this task.

Question 10 Identify two (2) ways which you could monitor the intensity of Carolyn's aerobic sessions.

Question 11 Identify two symptoms that would indicate over training.

Part -9:

Question 1 What points would you need to consider when using music within a group exercise class?

Select all that apply. There are 5 correct answers.

Select one or more:
a. The music likes and dislikes of the gym manager
b. Licencing requirements Correct
c. The latest release songs from the current top 10 music artists
d. Volume Correct
e. The population group - who the group class is targeted for Correct
f. The tempo of the music Correct
g. Your own music preference
h. The intensity of the group session Correct

Question 2 What is the appropriate tempo (beats per minute - bpm) that would be appropriate for each stage/type of exercise class?

Match the correct tempo with the type of class.

Step
High impact fitness

Sculpting

Core Conditioning

Studio cycling

Warm-up/cool down - floor based

Special population: older adult warm up

Low impact fitness

Question 3 What are the benefits of group exercise?

Select all that apply. There are 5 correct answers.

Select one or more:
a. Motivation from peers Correct
b. Suitable only for beginners
c. Available at all fitness facilities
d. Affordable and inclusive Correct
e. Each participant receives a specific program tailored to themselves
f. Variety of options Correct
g. Time efficient training approach
h. Sociable and fun environment Correct

Question 4 What three steps can you take to ensure that you meet your duty of care as a group exercise instructor?

Select one:
a. Display your first aid certificate at the front, provide appropriate group supervision, and provide appropriate exercise selection.
b. Complete a risk assessment and equipment check, provide appropriate group supervision, and provide appropriate exercise selection. Correct
c. Complete a risk assessment, provide appropriate group supervision, and ensure low intensity exercise adhered to for every class and every participant.
d. Complete a risk assessment and equipment check, provide top 10 hits music selection, and provide appropriate exercise selection.

Question 5 Contraindication to class participation can be established prior to class commencement by:

Select one:
a. Observing exercise technique
b. Asking each participant what their exercise experience is.
c. Have the client complete a fitness test before joining the class.
d. Having participants complete a screening form, and conduct a verbal pre-screening.

Question 6 Which of the following forms of exercise should be avoided by the general population?

Select one:
a. Cardiovascular Endurance
b. Stretching
c. Strength training
d. Ballistic and plyometric movements

Part 10: During your practical assessment on campus, you will demonstrate your ability to instruct fitness programs to clients.

You will demonstrate 3 gym inductions using the programs you have created for the 3 case studies:

Tai: Question 3

Mark: Question 4

Carolyn: Question 5

Select one of the resistance training sessions you created for each case study in the allocated questions above and transfer this programming information into the practical manual below. You must print out and bring this manual to your assessment. For the final preparation of your assessment manual, please see the manual for detailed instructions.

During your assessment you will be partnered with another student who will role play each case study. You will induct each client into the gym using the session program you have created.

You will demonstrate 5 circuit programs using the programs you have created for the 5 case studies: Circuit Programming Session One, Two, Three, Four and Five.

Transfer these five circuit programs into the practical manual found in the Practical section of your course. You must print out and bring this manual to your assessment. For the final preparation of your assessment manual, please see the manual for detailed instructions.

During your assessment, you will be placed in small groups and each student will demonstrate and instruct their circuit programs to their group.