Advanced Applied Exercise Practice for Fitness Improvement

This report explains about the different exercise modes and also identifies various underlying physiological adaptations to meet the customer's goals and objectives. It discusses the six week plans and diet plan for the client's fitness improvement. The report also includes a detailed description of fitness testing, exercise programme, and underlying physiology in support of the programme.

Advanced Applied Exercise
Practice

TABLE OF CONTENTS
INTRODUCTION...........................................................................................................................3
MAIN BODY...................................................................................................................................3
Fitness testing...............................................................................................................................3
Six week exercise programme.....................................................................................................4
Underlying physiology in support of the programme..................................................................8
Any other advice given ...............................................................................................................9
CONCLUSION..............................................................................................................................10
REFERENCES................................................................................................................................1

INTRODUCTION
While this report explains about the different exercise modes and also identify various
underlying physiological adaption to meet out the customer goals and objective. Along with this
could also demonstrate about how the array of fitness tests efficiently and also show about the
tests and also states usually skills in recognising when the exercise need to be changes to meet
about the client’s needs and wants. Moreover, discuss about the six week plans and diet plan for
the client’s and choice have given made for their programme.
MAIN BODY
Fitness testing
Evaluation of client’s data aims and goals for their 6 week exercise programme to improve
their fitness levels:
Evaluation and identification of Mr. smith body ration with fitness testing process it's
clearly determined that they get affects from flexibility in body structure. Height of Mr. smith is
5'4 and weight is 68 Kg. From the evaluation of this process gym trainer clearly provides
instruction that they do have to lose their weight they do have to do different exercise for reduce
weight within 6 weeks also from their work culture routine they decide to develop arms and
shoulders flexibility for fitness. So for the effectiveness gym trainer clearly provide and develop
specific or effective aim, objects and goals with application of FITTA and SOAPR principles of
workout are as follows,
Aim: Control on weight with application of gym expert training for became fit.
Objectives: Special diet chart, proper work out for specific duration, regular identification of
weight, daily warm-up before gym activity, utilization of sugar free products.
Goals: For the goal expansion one of the most effective approach is fitta principles it has major
four features which frequency, intensity, time, and types of exercise which useful for fitness
(Vance and et.al., 2021). So from the application of this model gym trainer firstly decide
frequency where they identified potential, strength of Mrs. Smith, next is intensity when trainer
evaluate how individual develop efforts on exercise, so they decide that for the flexibility in body
structure it's important to involve warm-up, weight with gym tools. Also, Third one is time
decision how much time this activity takes for reduce weight with become flexible gym activities

and on the basis of height. Trainer decides its essential to develop 6-week plans for evaluation of
Mrs. Smith performance.
Six week exercise programme
The fitness tests client through a six week programme that targets needs and objectives:
This suggest about the amount for time about the generally fit at ages of 50 years Mrs.
Smith. Even though this could be sounds like a lot, it down the 10-15 minutes of exercise two or
more times a day. While the fitness must be important as week might look like, exercise can be
started for keeping the Mrs. Smith fitness and this could lead them for working within having
some diet plan and much other exercise.
Week 1
The gym trainer will give the 6 minutes strength routine which could easily develop the
strength and keep Mrs. Smith for working with doze of exercises. As she will do abdominal
muscles through which she can take deep breath and tighten with abdominal muscles. She can
also hold the 2 breath and then easily release the contraction and repeat up to 10 or more times.
In such exercises, stomach spasms themselves are harmless and they could not create any
symptoms of an underlying with some better condition (Fentress and et.al., 2021). In week one
as day one she will do exercise not more than 1 hour and maintain the proper diet plan. On
second day, she will do the same exercises for more than 10 times in 1 hour and keep them to
maintain about diet plan. These exercises can make her relax through various diseases and pain
get worse with movement. While, on third day the trainer will plan for change her exercises as,
trainer will increase the exercises time and also make some of the changes in diet. Through
which she can easily do workout within the next day as compare to previous day.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Walk for 5
min.
Lunge
matrix
Dynamic
(TS, BK,
IC)
POST.
Arms
across the
overhead
and down-
legs twist,
wall and
quads.
POST.
Arms
across the
overhead
and down-
legs twist,
wall and
quads.
POST.
Arms
across the
overhead
and down-
legs twist,
wall and
quads.
POST.
Arms
across the
overhead
and down-
legs twist,
wall and
quads.
Everyday
will e
decision
day
Repeat the
diet plan.

Week 2
The gym trainer will keep increasing the exercises through which she can get fit and
easily make loss weight. The trainer will complete the exercises the wall pushups through which
she can increase the strength in the chest and shoulder. While she will do, stand about the 3 feet
away from the wall, with the shoulder and feet width part. Lean forwards and place the hand
which flats on wall with shoulder. As her body will place as blank position and spine must be
straight not sagging or arched. While lower body towards the wall and then push back, repeat it
up to 12 times (Chen And et.al., 2021). While this can also make the exercises easier or being
taking some more challenges by adjusting about the distance from the feet are away from the
wall. This could keep the Mrs. Smith for taking the proper breath and maintain own body weight
to have support and the harder that will move. In such kind of variation, this placement that
could work easy and palms move towards the midline of the body. While through which this
could be easily for work out and make sure for having the proper standards wall pushups.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Arms and
shoulder 2
by 10
This should
be work out
while by
taking easy
20 min
Indy core
Balance for
the 45 sec.
Mertyl
Tempo 2ml
Piyos
Ext core
ABR 20
min.
Balance for
the 45 sec.
Mertly
Fartiek 3
ml
Arms and
shoulder 2
by 10
Easy 20
min
Indy core
Balance for
the 50 sec
LSD 40
min.
Week 3
The gym trainer will influence more to Mrs. Smith for work out and make sure for losing
her weight within the six week. In this week, the gym trainer will have the two or more exercises
through which she can feel easy and keep herself for working more. Pelvic tilts exercise, through
which this can keep strengthen and stretch muscles in the lower back. While this could be work
out as having such process, take the deep breath, tighten the buttocks and till your hips straight
forwards. Hold more about 3-4 counts and now till hips back and hold for 5 seconds, this must be

repeated up to 9-14 times. Shoulder blade squeeze, this keep strengthen postural muscles and
stretch chest (Swann And et.al., 2021). Through which this could be work as breath and keep the
Mrs. Smith for working and make sure for body health. This will dine through having such
proper process as, sit up straight in seat, rest the hands and squeeze your shoulder blades towards
one another. Along with this, focus on keeping shoulder down and not hunched up towards the
ears and hold up to 5 seconds. Release and repeat again and again up to 9-13 times through
which this can make more relaxation. Toe taps exercise, through which she can work more and
keep the legs for working more through which the arms and shoulder that can rotate more and
more.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Arms and
shoulder
Easy within
25 min.
Indy core
Balance for
the 1 min.
Mertyl
Tempo 2.5
ml
Piyos
Est core
ABR, 25
min.
Balance for
the one
min.
Mertyl
Hills 4ml
Arms and
shoulder 2
more 12
times.
Easy within
the 30 min.
Indy core
Arms and
shoulder
and
pushups for
10 min.
Week 4
In this gym trainer will keep the proper diet plan and many more other exercise. While
the gym trainer will held some of the exercises as, heel raises, to keep strengthen the upper
calves, sitting on the chair and keep the toes balls of feet floor and lift the heels. This might be
repeating up to times and this might be keep them for working as within them and make sure for
working within their diet plan. Knee lifts, this work as highs, while have process as seated at
chair, arms resting but not presenting pressing on the armrests, and contract muscle and lift leg.
This can also work knee and back of thigh should be 4 or 5 inches off the seat (Christiansen and
Slomic, 2021). Pause for the 3 seconds and slow down the leg, complete about the 9 to 12
repetitions and then repeat with the opposite leg. This could keep the Mrs. Smith for working
and make sure for having some better and effective impacts about their exercises. Shoulder and
upper back stretch, exercises, to have strengthen and back, this could work bend about the right
arm raising the elbow is chest level and right first near about shoulder. Place about the left hand

on right elbow pull and gently right arm across the chest. Hold up to 10 to 20 seconds, repeat
with the opposite arm.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Arms and
shoulder.
Easy for 25
min.
Indy core
Balance up
to 1 min.
Mertyl
Tempo 3
ml
Piyos
Ext core
ABR 30
min.
Balance up
to one min.
Mertyl
Fartlek 4
ml
Arms and
shoulder
Easy 20
min.
Indy core
Balance
one min.
Mertyl
LSD 50
min
Week 5
Gym trainer will decide to develop some changes and variation in timing and its useful for health
and it increase the activity to resolve problems and issues with great manner. Application of
multiple essential approaches like they decide to need balance up, grow more towards with
fitness and including yoga and meditation. Gym trainer guide 5 min comfortable run, wall push
ups 20 second, neck stretch, upper back for 30 second (Bellicha and et.al., 2021). It useful and it
can be applies by everywhere with very easier manner and it Mr. Smith has responsibility that
they make sure do this activities on daily basis and proper diet plan includes morning hot water
drink, fruit breakfast, brunch take only 2 meals and evening green tea break and before 7 P.M.,
its essential to take dinner so application of this activity which is provide by gym trainer
individual has to develop loyalty if they really wants to become fit and slim. Gym trainer
guidance is all above activities with provide healthy lifestyles but the thing is which very
important that they have to make sure about the individual managing people with great manner,
also individual has any problems they provide relation on particular exercise.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Arms and
shoulder.
Easy for 30
min.
Indy core
Balance up
to 1 min.
Mertyl
Tempo 3
ml
Piyos
Ext core
ABR 30
min.
Balance up
to one min.
Mertyl
Fartlek 4
ml
Arms and
shoulder
Easy 30
min.
Indy core
Balance
one min.
Mertyl
LSD 55
min

Week 6
Gym trainer will always believes and consider to push pull lag, hand, overall body exercise and
their motivation provide effective guidance about fitness development. It includes activities for
more encourage bally fast exercise which includes warm-up, running for 10 minutes, back fast
deadlift exercise for 3 minutes, lifting 30 K.g. weight and body stretch. In the starting term its
difficult to managing life schedule but regular application and in regular basis its feel good and it
makes higher effectiveness and it grow to helps and promote life effectiveness and starching
provide flexibility in body and reduce fast, warm-up best process to push body, hand lifting
reduce hand weight as well as overall body fat with good manner (Kuk and et.al., 2021).
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Arms and
shoulder.
Easy for 25
min.
Indy core
Balance up
to 1 min.
Mertyl
Tempo 3
ml
Piyos
Ext core
ABR 30
min.
Balance up
to one min.
Mertyl
Fartlek 5
ml
Arms and
shoulder
Easy 25
min.
Indy core
Balance
one min.
Mertyl
LSD 55
min
Underlying physiology in support of the programme
Scientific explanation for the programme, underlying of physiological adaptations do the
programme that meets the aims and goals evaluate in the first section:
Physiology is scientific discipline approach in term of how individual develop concern
towards with uses of appropriate food in daily life. Gym trainer has power and potential to
develop awareness and provide information that changes in diet plan is one of the most effective
approach which is beneficial or expansion on flexibility and control on weight as well. So from
the utilization of scientific approach which is physiology which develops by gym trainer makes
more clarity with development 6 week structure for fitness (Strudwick and et.al., 2021). From the
application of scientific approach and FITTA model of fitness process provide one of the most
appropriate methods or approaches for fitness chart expansion for 6 weeks and its useful for Mrs
smith are as follows,
 For the scientific explanation of program is mainly refers to when gym trainer decide that
they firstly provide 5 min of walk which useful for improvement in other exercise, it

improves blood circulation, improves breathing process, and mainly it increases energy
level. Therefore, on the basis of first week its very effective approach.
 From the 1 hour and 10 mints exercise scheduled beneficial for continues improvement in
time frame and schedule of exercise because from the evaluation of breathing process its
determine that Mrs smith has no potential to increase time within n one week. So gym
trainer decides that they do have to develop same time, but they decide to change and
engage some new fitness practices like arms and shoulders. Because flexibility expansion
in arm and shoulder mainly require proper stretching with application of airlessness tools.
 From the fitness expert clearly provide client and schedule different exercise which
develop motivation towards with the gym because on the basis of fitness identification its
clearly determined and evaluated that Mrs Smith work culture activity raise pain in
shoulder.
 And the last term Physiological adaptations which done by and instruct within 6 week gm
activity that gym expert or trainer continuously evaluate and identify heart rating,
movement identification of muscles, Oxygen level, breathing rate and many more. So for
the continues evaluation of this activity is very useful for 6 week plan effectiveness
because of clear instructions from regular check-up (Hardin and et.al., 2021). So from
evaluation of Mrs Smith fitness its very easer to develop variation in weekly schedule.
Any other advice given
Future advice
Mrs Smith has duty to follow this plan on regular basis because it improves quality of
life. Use appropriate diet try to develop higher consideration and lack of use junk food and take
fibber more. Always develop concern on application of warm-up on regular basis.
Strategies applies on reduce risk of client relapsing
Application of new sexercise with proper manner its not good manner to directly provide
instruction for doing different exercise which done and perform by client. Always take care of
client with distribution of proper guidance (Parker and et.al., 2021). Only provide gym machines
when client has capacity and potential. Without proper instructions of gym trainer its not good
term to use gym exercise tools because it has power to provide harm on body parts as well.
Recommendation and prescribe for 6 week programmes

Its been identified from the above study that gym trainer develop EPROM planing with
application of multiple approaches and proper evaluation and check-up of individual. But the
major thing which airlessness to consider by Mrs Smith that they do have to develop exercise on
daily basis and for long term because they do have work which badly provide harms on shoulder
because of production work process.
Client gain from part of programme
Client gain from the gym trainer training that they do have to follow same process and
gym activities on daily basis which is beneficial for long term flexibility and fitness.
CONCLUSION
It has been summarized form the above reflective study that individual when decide to go
gym for proper exercise and for body fitness it essential for life because higher fat increase lots
of problems, disease in body. And it has been clear that they use many approaches for higher
efficiency development with proper application of personal trainer which has great sense to
provide exercise without any heavy pressure or load.

REFERENCES
Books and journals
Bellicha, A., and et.al., 2021. Effect of exercise training before and after bariatric surgery: A
systematic review and meta‐analysis. Obesity Reviews. p.e13296.
Chen, X. And et.al., 2021. An enumerative review and a meta‐analysis of primed goal effects on
organizational behavior. Applied Psychology. 70(1). pp.216-253.
Christiansen, B. and Slomic, M., 2021. Negotiating Goals: Exploring the Dialogue Between
Professionals and Patients in Team-Meetings. Professions and Professionalism, 11(1).
Fentress, T.S. and et.al., 2021. Dual study describing patient-driven harm reduction goal-setting
among people experiencing homelessness and alcohol use disorder. Experimental and
Clinical Psychopharmacology. 29(3). p.261.
Hardin, K. Y., and et.al., 2021. Current practices among speech-language pathologists for mild
traumatic brain injury: A mixed-methods modified Delphi approach. American journal of
speech-language pathology, 30(4), pp.1625-1655.
Kuk, J.L., and et.al., 2021. An analysis of weight loss efforts and expectations in a Canadian
Cohort: A retrospective medical chart review. Clinical Obesity. 11(3). p.e12449.
Parker, P., and et.al., 2021. A systematic review of the evidence base for the Lightning
Process. EXPLORE. 17(4). pp.372-379.
Strudwick, G., and et.al., 2021. Digital interventions to support population mental health in
Canada during the COVID-19 pandemic: rapid review. JMIR mental health. 8(3).
p.e26550.
Swann, C. And et.al., 2021. Updating goal-setting theory in physical activity promotion: a
critical conceptual review. Health psychology review. 15(1). pp.34-50.
Vance, D. E., and et.al., 2021. Emerging directions of cognitive aging with HIV: practice and
policy implications for social work. Journal of Gerontological Social Work. pp.1-19.
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