cyq pp-l2-planning-gym-based-exercise

Planning Gym-Based Exercise Level 2 Certificate in Fitness

Instructing (Gym) Unit 1

© Central YMCA Qualifications (CYQ), 2010

All rights reserved. Without limiting the rights under copyright reserved above, reproduction of this resource for assisting course delivery is permissible for approved CYQ training providers for INTERNAL USE only.

Unit Aims The learner will:

•  Understand how to collect client information to plan a gym-based session

•  Understand how to use client information to plan gym-based exercise

•  Understand how to plan gym-based exercise with clients

•  Be able to collect and use client information to plan a gym-based exercise programme

•  Be able to plan a gym-based exercise programme with clients

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

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

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

How to Collect Client Information

By the end of the session you will be able to: •  Explain the process of informed consent •  Describe methods to collect client information •  Describe how to determine which method/s of

collecting information are appropriate according to the individual

•  Explain the principles of screening clients prior to gym-based exercise to include the use of the PARQ

Informed Consent

What is Informed Consent?

Identifying the associated benefits and risks of the exercise in order to help the client make an informed decision to participate

Screening

What is Screening?

Establishing an individual’s suitability to participate in an exercise programme

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

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

How to Use Client Information to Plan the Session

By the end of the session you will be able to: •  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

Screening Factors affecting participation:

•  Personal goals •  Lifestyle •  Medical history, for example:

– CV health – Musculoskeletal injuries – Pregnancy

•  Physical activity preferences/history

Screening

Action required as a result of screening:

•  Possible deferral •  Adaptations to exercises •  Provision of alternative exercises

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

Planning Gym-Based Exercise 1

By the end of the session you will be able to:

•  Select appropriate teaching strategies

•  Explain why it is important to agree goals and objectives for gym-based exercise with clients

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

Goal Setting Be Smart!

Specific Measurable Achievable Realistic Time-framed

Planning Gym-Based Exercise 2

By the end of the session you will be able to:

•  Discuss the purpose of a warm up •  Identify the risks of not warming up properly •  Describe the aims of the mobility, pulse-raising and

preparatory stretch components of a warm up •  Plan and deliver a safe and effective warm up

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

Planning Gym-Based Exercise 3

By the end of the session you will be able to:

•  Identify a range of exercises for individual clients to develop cardiovascular fitness

Cardiovascular Fitness Select exercises to develop cardiovascular fitness:

•  Upright cycle •  Recumbent cycle •  Treadmill •  Stepper •  Rowing machine •  Elliptical trainer •  Cross trainer

Planning Gym-Based Exercise 4

By the end of the session you will be able to:

•  Identify a range of exercises for individual clients to develop muscular fitness using resistance training machines

Resistance Machines Select exercises to develop muscular fitness via resistance machines: •  Seated chest press •  Seated row •  Shoulder press •  Lat pull down •  Bench press/

seated chest press •  Pec dec

Resistance Machines Select exercises to develop muscular fitness via resistance machines: •  Triceps press/

triceps pushdown •  Biceps curl •  Leg press •  Seated adductor •  Seated abductor •  Leg extension

Resistance Machines

Select exercises to develop muscular fitness via resistance machines:

•  Leg curl •  Ab machine •  Lower back machine

Planning Gym-Based Exercise 5

By the end of the session you will be able to:

•  Identify a range of exercises for individual clients to develop muscular fitness using free weights (with dumbbells and barbells)

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

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

Free Weights Select exercises to develop muscular fitness via free weight exercises:

• Lunge • Dead lift • Squat

Planning Gym-Based Exercise 6

By the end of the session you will be able to:

•  Identify a range of exercises for individual clients to develop muscular fitness using body weight exercises

Body Weight Exercises Select exercises to develop muscular fitness via body weight exercises: •  Chins •  Press up •  Lunge •  Squat •  Abdominal curl •  Oblique twist •  Back raise

Planning Gym-Based Exercise 7

By the end of the session you will be able to:

•  Identify a range of exercises for individual clients to maintain or develop flexibility

Flexibility Select stretches to maintain or develop flexibility:

• Hamstrings • Quadriceps • Adductors • Abductors • Hip flexors • Gastrocnemius • Soleus

Flexibility Select stretches to maintain or develop flexibility:

• Pectorals • Trapezius • Obliques • Deltoids • Triceps • Erector Spinae

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

Cool Down Consider the following:

•  Cool down components: – Pulse-lowering (or re-warm if required) – Post-workout stretching

•  Maintenance stretches •  Developmental stretches

•  Factors affecting a cool down

Planning Gym-Based Exercise 8

By the end of the session you will be able to:

•  Describe how to plan gym-based exercise using circuit formats

Gym-Based Circuit Formats •  Active recovery •  Set periods of work and recovery •  Aerobic-biased •  Resistance-biased •  Mixed •  Timed •  Repetition based

Example of a CT Format

1. Shoulder press 7. Seated lever row

2. Leg press 8. Leg curl

3. Lat pulldown 9. Triceps pushdown

4. Calf raise 10. Abdominal crunch

5. Chest press 11. Biceps curl

6. Leg extension 12. Back extension

Work period: 45 seconds Rest period: 30 seconds

Resistance: Approx 50% of 1RM

Collect and Use Client Information to Plan a Gym-Based Exercise Programme

By the end of the session you will be able to:

•  Use appropriate methods to collect information to plan a gym-based programme

•  Check the information is accurate and up to date •  Identify client needs and potential, and any possible

risks from participation in a gym-based programme •  Maintain client confidentiality

Collect and Use Client Information to Plan a Gym-Based Exercise Programme

Workshop:

•  In pairs, take it in turns to be the instructor and the client

•  Collect information from your ‘client’ using one or more of the methods described earlier in the programme

•  Identify any contraindications to exercise and recommend deferral or alternatives where required

Plan a Safe and Effective Gym-Based Session

By the end of the session you will be able to:

•  Agree objectives with clients •  Select gym-based activities •  Plan how to minimise risks

Training Variables

Meet  the  needs  of  clients  by  using  any  of  the  following:  

Reps   Training  frequency  

Sets   Workout  6me  

Rest   Exercise  order  

Workloads   Speed  of  movement  

Intensity   Range  of  movement  

Reps and Resistance for Specific Goals

Goal Repetitions Resistance

Muscular strength 1–8 V. Heavy 80–100% of 1RM

Strength & endurance 8–12 Heavy 60–80% of 1RM

Endurance 12–25 Moderate 40–60% of 1RM

Cardiovascular Training Methods

•  Continuous training – Continuous short – Continuous long (Long Slow Distance or LSD)

•  Interval training

•  Cross training

Resistance Training Methods •  Single set training •  Circuit resistance training •  Basic sets •  Delorme and Watkins 10 RM system •  Berger 6 RM system •  Pyramid systems •  Super-setting

Plan a Safe and Effective Gym-Based Session

By the end of the session you will be able to:

•  Plan how to minimise risks

Timing and Sequences

Plan realistic timings and sequences appropriate to: • Fitness level • Environment • Type of session • Duration of session • Programme goals

Risk Management

Plan for appropriate checks to minimise risk in relation to:

•  Equipment •  Environment •  Emergency procedures

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