Group PT Session - General Fitness and Triathlete

The assignment requires adjusting a group personal training session for clients with different fitness levels. Three participants are struggling to complete or find the exercise unchallenging. The trainer needs to modify an existing exercise from the General Fitness Program to accommodate their needs while maintaining the original outcome.

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
APO8 Advanced programming
Name
Email address
Assignment
Assignments 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
Smoking Smoking might enhance risk factors for multiple diseases. It is said the double heart
disease risk, arteriosclerosis, constricting coronary arteries increasing blood pressure
and heart rate
Poor Nutrition Poor nutrition from intake high in sugar and saturated fats will impact high blood
pressure, high cholesterol, diabetes, heart disease and obesity levels.
Obesity Obesity raises triglyceride levels with blood pressure s, lowering HDL and leads to
developing diabetes.
Sedentary
Lifestyle
Lack of exercise increases stress levels impacting levels of blood pressure, increasing
risks from heart disease.
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)
Meal times needs to be regulated for maintaining proper BMR. Ideal, meals should
be taken 3 within a day and gapped by four to five hours. Skipping breakfast might
lead alteration in the body producing enzymes that is used to digest food. Prolonged
fasting might lead to raising of body’s sugar levels artificially that can impact overall
health. This would make it more difficult for the client to lose weight and maintain a
healthy lifestyle.
b) Whether skipping meals is favorable or not
Skipping of meals is the most undesirable unhealthy factor affecting lifestyle of
personnel. Skipping meals can lead to lower levels of energy and lowered levels of
nutrition within the body. Restricting meals might lead eating more calories than
desired throughout the day.
1

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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
BMR component of energy maintains survival by regulating energy intake and
expenditure for maintaining body weight. In absence of inadequate fuelling of energy
BMR, cells might break down stored fat in them for fuelling the systems for
maintaining equilibrium. Though it operates in case of not fuelling the system but the
imbalance might drive need for more energy and hence more food cravings.
d) Ideas to encourage or adjust client’s current nutrition habits
In order to maintain n a health BMR and body weight it is necessary that proper
meals with time gaps are taken along with exercise. Nutritional food has to form the
basis of regular food intake composing of a well-balanced diet as needed by the
body.
2

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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 Blitzer
Gender: Female Age: 35
Height: - Weight: -
BP: 130 / 80 mm/Hg RMR: - beats/min
BMI: 22 BMI rating: -
Occupation: Complaints officer
How often will you attend the club: 2 days per week
Mobility test
Test: Sit and reach Result: -15cm
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.
No
What would you like to achieve by joining? Improved fitness/ improved posture/ more energy
3

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
4

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Client fitness appraisal
Client name: Oly Pick
Gender: Male Age: 31
Height: 187 cm Weight: 85 kg
BP: 118 / 75 mm/Hg RMR: 65 beats/min
BMI: - BMI rating: -
Occupation: Electrician
How often will you attend the club: 2 days per week
Aerobic test
Test: Beep test Result: 13.5
Girth measurement
Chest: 107 cm Arm: (L) & (R) 32 cm 33 cm
Waist: 84 cm Hip: 99 cm
Thigh: (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
5

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Client fitness appraisal
Client name: Linda Palmer
Gender: Female Age: 28
Height: 165 cm Weight: 64 kg
BP: 120 / 75 mm/Hg RMR: 70 beats/min
BMI: 23.5 BMI rating: -
Occupation: -
How often will you attend the club: 4 days per week
Muscular endurance test
Test: Wall sit Result: 3 min
Girth measurement
Chest: - cm Arm: (L) & (R) - cm - cm
Waist: 64 cm Hip: 79 cm
Thigh: (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.
6

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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 Light exercise as 10 weeks pregnant and highly interested in gym programs
Olly Pick Moderate exercise as there are no medical conditions apart from drinking
Amber Blitzer Exercise light in nature that does not impact shoulders due to rounded shoulders
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.
7

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Adjusted program: Amber Blitzer
Client name: Amber Blitzer Client age: 35 Session length: 20 minutes
Goal: Maintain Fitness Levels
Warm-up/ Preparation phase:
Jog on spot
Conditioning phase:
Exercise Intensity
1RM%
Sets Reps Rest Notes
Jogging <40% 2 20 30sec Limb stretch
Back Bound Hand
Stretch
<30% 3 30 30sec Hands exercise
Shoulder Blade
Squeeze
<20% 2 30 30sec Hands movements
Soft-Tissue Chest
Massage
<60% 4 20 30sec Chest relaxation
Supine “T” <50% 2 40 30sec Leg supportive movement
Exercise Intensity
MaxHR%
Time Distance Rest Notes
Wall Stretch <30% 2 40 30sec Leg supportive movement
Angle Stretch <20% 2 30 30sec Leg supportive movement
Handclasp <50% 2 20 30sec Hands stretching
Cool-down phase:
Back Stretches and Chest Stretches.
Notes for next session: Understand level of pain and then start next session
Client feedback: Relaxing
Adjusted program: Olly Pick
Client name: Olly Pick Client age: 35 Session length: 30 mins
Goal: Achieve best possible fitness
Warm-up/ Preparation phase:
Jogging
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
Bench press <20% 2 20 30sec Full push
Box Jumps <30% 2 10 30sec Full jump
Ring Rows <10% 2 30 30sec Make more stretch
as much as possible
Sit ups <40% 2 20 30sec Incline as much as
possible
Push ups <50% 2 10 30sec Do strain
Exercise Intensity MaxHR% Time Distance Rest Notes
Concept 2 Rower <40% 2 20 30sec Stretch for flexibility
Jogger <30% 2 10 30sec Pace it faster
Cycling <20% 2 30 30sec Do as fast as possible
Cool-down phase:
8

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Chest Stretching, Back Bending and rowing
Notes for next session: Ascertain physical levels first
Client feedback: Best form of fitness
Adjusted program: Linda Palmer
Client name: Linda Palmer Client age: 28 Session length: 20 mins
Goal: Maintain fitness levels
Warm-up/ Preparation phase:
Brisk Walking
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
Light walking <30% 2 20 30sec Not to strain physical
levels
Rowing <70% 2 20 30sec Light as possible
Arms Stretching <50% 2 30 30sec Gradually
Legs stretching <60% 2 40 30sec Slowly
<50% 2 20 30sec
Exercise Intensity MaxHR% Time Distance Rest Notes
Light push-ups <50% 2 2 30sec Slowly to manage
weight
Lower back exercises <60% 2 2 30sec To maintain posture
<80% 2 2 30sec
Cool-down phase:
Brisk walking or jogging
Notes for next session: If possible physical status permits then next trimester can do gym
Client feedback: Relaxing
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 schedule
Week 1 Week 2 Week 3
Monday Jogging with cycling Push-ups with weight
training Rowing with arms training
Tuesday Fitness and strength
building Rowing training Chest training
9

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Wednesday PM – football training PM – football training PM – football training
Thursday Weight training Leg muscle training Box jumping
Friday PM – football training PM – football training PM – football training
Saturday Chest muscle building Arms training Leg muscle
Sunday 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.
Plyometric training is used to maintain highest possible levels of fitness. Pregnant women can
not do such training as it involves jumping, push ups and all sets of possible exercises
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: Jenny Lab Client age: 28 years Session length: 20 mins
Goal: To maintain fitness levels, strength and speed
Warm-up/ preparation phase:
Jogging around the park
Conditioning phase:
Exercise Intensity MaxHR% Time &/or distance Rest Frill type/ notes
Plyo Lateral Lunge 80% 5 mins 40 secs Make best
possible stretching
10

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Frog Squat Jump 70% 4 mins 40 secs High Intensity
Lateral Triple Jump 60% 5 mins 40 secs High Intensity
Tuck Jumps 80% 2 mins 40 secs High Intensity
Full-Body Plyometric
Push-up
40% 4 mins 40 secs High Intensity
Box Drill 40% 5 mins 40 secs High Intensity
Extra notes for drills:
Cool-down:
Casual jogging
Notes for next session: In case of good results then train harder and give more intense exercises
Trainer feedback: Good training needs to train faster
Client feedback: Feels energetic
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?
In the current Plyometric program developed for Jenny five ways of establishing client’s current heart
rate and perceived exertion can be determined by means of gadget. A chest band can easily help monitor
heart rate.
7. Jenny asks you whether HIT Training and HIIT Training is the same training method.
Explain for Jenny:
Are they the same thing? No
Phrases behind the acronym HIT is High Intensity Training whereas HIIT is High Intensity Interval
Training
Where their applications are
used in programming
Application of HIIT is used in training program for assessing time gaps.
Which training method best
suits her plyometric training
HIIT as it gives timing breaks in between trainigs.
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’
Time under Tension is used for including conditioning and
strength with bodybuilding.
The benefits of applying specific
movement duration to exercises
Benefits of TUT training is to set muscles in stress while
doing a set of exercise.
11

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Which overload method best relates to
prolonging ‘time under tension’ on her
decent of the pull-up
Shoulder Blade Squeeze can be the best method for
prolonging time under tension on 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?
Amber Blitzer had been assisted during pull-up instruction phase, hence during exercise observation that
might help validate this decision is by assisting her while doing the exercise. Straining muscles at
particular areas might help her attain specific designed physical levels.
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 session
i. 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 Plan
Trainer name: Alex Mudson Client name: Jannette Roles
Date: 12th March 2018 Time: 11:15 am
Activity type: Personal training ☐ Boot camp ☐ Small group ☒
Session length: 35 mins Approved location: Training Park
Emergency contacts
1. Name: Eddie Raymond Contact number [phone]
2. Name: Brad Stevenson Contact number: [phone]
Hazard assessment
Known hazards of
location:
Spider attacks
12

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Management strategy
of hazards:
Tools ready to locate and trap the spider to kill it.
Trainer currency checklist
Document of compliance Yes No Comments (expiry date or NA)
Proof of Certificate IV Fitness
Qualification
☒ ☐ Valid through 2020
Proof of Senior First Aid Qualification ☒ ☐ Valid through 2022
Proof of Public Liability Insurance Policy ☐ ☐ Valid through 2022
Proof of Fitness Australia Registration ☒ ☐ Valid through 2020
Proof of Working with Children Check ☐ ☒ NA
13

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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-Moderate
Comfortable 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-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%.
31-35 High-Very High
Uncomfortable 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+ Extreme
Very 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: Current temperature is at 25 degrees with low levels of humidity. It is
generally comfortable to work in this weather as perspiration rate is low.
Participant Information (Max 10)
Name Completed PEQ Special considerations
1. Jannette Roles, James Pattson, Cheryl
Crowe, Justin Robins, Racold Foran
Yes ☐ No ☒
Session run schedule
1. 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 feedback
Incidents reported: Limited sound disturbances noted
Participant/s related: One participant had leg injury during session
Session timing related: Overriding of session time by 1 hour
Area related: Rubbish clean up issues
Other relevant information: Children started playing in the park area, causing challenge in
exercise
Trainer and club sign off
Trainer name: Alex Mudson Club representative
name:
Lelan Corwin
Trainer signature: Club representative
signature:
Date: 12th March 2018 Date: 12th March 2018
14

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
15

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
1.2. Bootcamp outdoor session of 10 clients
i. All clients have provided PEQ. Two clients have special considerations based on
their completed PEQ.
a. James Pinload, 25 years old: shoulder Injury
b. 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 Plan
Trainer name: Justin Lumberg Client name: James Pinload
Date: 12th March 2018 Time: 7:00 am
Activity type: Personal training ☐ Boot camp ☒ Small group ☐
Session length: 55 minutes Approved location: Beach
Emergency contacts
1. Name: Ramada Singh Contact number [phone]
2. Name: Victor Russelberg Contact number: [phone]
Hazard assessment
Known hazards of
location:
Beach area was syringe was lying exposed
Management strategy
of hazards:
Take out the syringe from the pole and dispose it by breaking it properly
Trainer currency checklist
Document of compliance Yes No Comments (expiry date or NA)
Proof of Certificate IV Fitness
Qualification
☒ ☐ Valid through 2031
Proof of Senior First Aid Qualification ☒ ☐ Expires after 2 months
Proof of Public Liability Insurance Policy ☒ ☐ Valid through 2019
Proof of Fitness Australia Registration ☒ ☐ Valid through 2019
Proof of Working with Children Check ☒ ☐ Valid through 2020
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-Moderate
Comfortable 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-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%.
31-35 High-Very High
Uncomfortable 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%.
16

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
36+ Extreme
Very 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: Temperature at the beach is not comfortable for carrying out exercise session at 28
degrees. It is also very humid that makes individuals sweat more than ordinary
situations.
Participant Information (Max 10)
Name Completed PEQ Special considerations
1. James Pinload Yes ☒ No ☐ Shoulder Injury
2. Amber Yoga Yes ☒ No ☐ 2nd trimester of pregnancy
3. Oliver Williams Yes ☒ No ☐ NA
4. Charlotte Mudisson Yes ☐ No ☒ NA
5. Robert Winslet Yes ☒ No ☐ NA
6. Ricki Robinson Yes ☐ No ☒ NA
7. Noah Forester Yes ☒ No ☐ NA
8. Jack Charlotte Yes ☐ No ☒ NA
9. Thomas Bindler Yes ☒ No ☐ NA
10. Freck Robins Yes ☒ No ☐ NA
Session run schedule
1. 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 feedback
Incidents reported: Car honking leading to sound pollution
Participant/s related: Temperature was high leading to dehydration
Session timing related: Tiring sessions
Area related: Noisy place as beach has lots of visitors
Other relevant information: Beach area was crowded with rubbish thrown at many places.
Trainer and club sign off
Trainer name: Howard Kettleton Club representative name: Charlie Singh
Trainer signature: Club representative
signature:
Date: 13th March 2018 Date: 13th March 2018
17

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
1.3. Walking group of four clients
i. 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 Plan
Trainer name: Alfred Radison Client/s name: Four clients
Date: 13th March 2018 Time: 9:00 am
Activity type: Personal training ☐ Boot camp ☐ Small group ☐
Session length: 45 minutes Approved location: Bibbulmum
Emergency contacts
1. Name: Ramada Singh Contact number [phone]
2. Name: Brad Stevenson Contact number: [phone]
Hazard assessment
Known hazards of
location:
Road related hazard associated with accidents
Management strategy
of hazards:
Manage participants such that they do not fall prey to accidents
Trainer currency checklist
Document of compliance Yes No Comments (expiry date or NA)
Proof of Certificate IV Fitness Qualification ☒ ☐ Valid through 2020
Proof of Senior First Aid Qualification ☒ ☐ Provide First Aid
Proof of Public Liability Insurance Policy ☒ ☐ Valid through 2019
Proof of Fitness Australia Registration ☒ ☐ Valid through 2022
Proof of Working with Children Check ☒ ☐ Valid through 2019
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-Moderate
Comfortable 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-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%.
31-35 High-Very High
Uncomfortable 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%.
18

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
36+ Extreme
Very 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: Outside temperature will be 23 degrees with moderate humidity as it is morning. The
weather is suitable to take brisk walk.
Participant Information (Max 10)
Name Completed PEQ Special considerations
1. Steve Wonders Ye
s
☒ No ☐ Pain in knee
2. Robin Stevenson Ye
s
☒ No ☐ Joint ache
3. Sekhar Winkar Ye
s
☐ No ☒ NA
4. Kate Middleton Ye
s
☒ No ☐ Past heart condition
5. Suresh Sood Ye
s
☐ No ☒ NA
6. Alex Ringott Ye
s
☒ No ☐ NA
7. Sorbet Revers Ye
s
☒ No ☐ NA
8. Robin Joggins Ye
s
☐ No ☒ NA
9. Neve Pattinson Ye
s
☒ No ☐ Asthma trouble
10. Barin Lovette Ye
s
☒ No ☐ NA
Session run schedule
1. 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 feedback
Incidents reported: Car almost hitting a participant while crossing the area
Participant/s related: Participant falling down on the track
Session timing related: Nil, the sessions started as per planned
Area related: Uneven noisy area
Other relevant information: Rubbish disposal I n nearby areas
Trainer and club sign off
Trainer name: Matt Coles Club representative
name:
Ruby Demon
19

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Trainer signature: Club representative
signature:
Date: 14th March 2018 Date: 14th March 2018
20

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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 Using fossil fuels as less as possible
Reduce Commercial Energy Usage Cook using electrical appliances
Comply with Land Management Policies Dispose wastes at proper places
Comply with Wildlife Management Policies Not harming wildlife by throwing plastic waste
near their inhabiting areas
Respect Local Traditions and Customs Reduce greenhouse gas emissions and follow rules
as per traditions and customs
21

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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 Olympic weightlifting is an athletic discipline where competitor tries and lifts
maximum weight single lift in a barbell load comprising of weight plates.
Powerlifting Powerlifting is a strength based sport where a person is given three
attempts for three lifts of squat, deadlift and bench press.
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)
Prior to giving advice to the listener, who is about to run in City to Surf Marathon there as various
questions that needs to be asked.
1.It has to be known whether the listener has ascertained a running technique?
2. Whether has he been taking any energy supplements ?
3. Whether he has any medical conditions?
4. What are his goals he is aiming at?
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.
In the adaptation phase, quality should be the focus to gain breath
with gradual passage of time and volumes. Stress should not be built
up during this phase.
What information would you
need to help periodise an
effective adaption timeline?
Nature of the water and length of the swimming lap has to be known
for ascertaining effective adaption timeline.
Stretches and mobility Performance strategy would include free hand exercising before
starting with swimming.
Suggested specialists to work
with pre and post event
Pre and post event activities includes building strength in upper body.
22

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
23

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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
Proprioceptive Neuromuscular Facilitation (PNF)is
an advanced sort of flexibility training that includes
contraction as well as stretching of targeted
muscles.
There are several benefits of PNF including
rehabilitation. It is an effective method for targeting
specific muscle group for increasing muscular
strength.
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 2km
50-60%
maxHR
Rest GYM
resistance
program
Swim 5km
60%maxHR
Rest Swim
Intervals
GYM
resistance
program
2. Increased
progression
5 - 10% than
week one
etc.
Initial
Phase
Strength
Building
<80%
Flexibility
Training
Intensity
<40%
Second
Phase
Strength
Building
and
conditionin
g <70%
Breathing
Exercises
Intensity <
40%
Weight
training
Intensity
<50%
Rest
3. Second
Phase
Strength
Building and
conditioning
<70%
GYM
resistanc
e
program
Swim 2km
50-60%
maxHR
Increased
progressio
n 5 - 10%
than week
one etc.
Rest Flexibility
Training
Intensity
<40%
Varied
training
reduction
4. Breathing
Exercises
Intensity <
40%
Weight
training
Intensity
<50%
Cardio
Exercises
Intensity
<60%
Swim 2km
50-60%
maxHR
GYM
resistance
program
Swim
5km
60%maxH
R
5. Weight
training
Intensity
<50%
Second
Phase
Strength
Building
and
condition
ing <70%
Rest Flexibility
Training
Intensity
<40%
Rehabilita
tion Phase
Intensity<
70%
Increased
progressio
n 5 - 10%
than week
one etc.
Initial
Phase
Strength
Building
<80%
24

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
6. Cardio
Exercises
Intensity
<60%
Swim
5km
60%max
HR
Increased
progression 5
- 10% than
week one
etc.
Initial
Phase
Strength
Building
<80%
Weight
training
Intensity
<50%
Rest Breathing
Exercises
Intensity
< 40%
7. Rest Initial
Phase
Strength
Building
<80%
Rehabilitatio
n Phase
Intensity<60
%
Cardio
Exercises
Intensity
<60%
Flexibility
Training
Intensity
<40%
Swim 5km
60%maxH
R
Flexibility
Training
Intensity
<40%
8. Rehabilitatio
n Phase
Intensity<60
%
Increase
d
progressi
on 5 -
10% than
week
one etc.
GYM
resistance
program
Breathing
Exercises
Intensity <
40%
Cardio
Exercises
Intensity
<60%
Second
Phase
Strength
Building
and
conditioni
ng <70%
Rest
9. Flexibility
Training
Intensity
<40%
Cardio
Exercises
Intensity
<60%
Casual
Training
Rest Breathing
Exercises
Intensity <
40%
Cardio
Exercises
Intensity
<60%
Rehabilita
tion
Phase
Intensity<
90%
10. Rest Breathin
g
Exercises
Intensity
< 40%
Weight
training
Intensity
<50%
GYM
resistance
program
Initial
Phase
Strength
Building
<80%
Rest Increased
progressi
on 5 -
10% than
week one
etc.
25

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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: Jack Client age: 25 Session length: 30 minutes
Goal: Maintain flexibility and muscular strength
Warm-up/ Preparation phase:
Casual jogging
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
Swim 5 km <50% 10 2 10 secs High Intensity
Squats <60% 20 2 20 secs High Intensity
Push Ups <80% 30 3 10 secs High Intensity
Cycling <70% 20 2 30 secs High Intensity
Angle Stretch <80% 20 3 20 secs High Intensity
Wall Stretch <90% 10 2 10 secs High Intensity
Cool-down phase:
Light jogging
Notes for next session: Evaluate client’s physical levels and then suggests programs for improvements
Client feedback: Extremely satisfying
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
Swim 5km Swim for 10 km Preparing for final sessions
Squats Back Squat Building core muscular strength
Push Ups Intense Push Ups Building core muscular strength
Cycling Fast Cycling Increasing flexibility
Angle Stretch Greater Angle Stretch Building core muscular strength
Wall Stretch Weight lifts Building core muscular strength
26

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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.
Weight lifting Lifting various weights, till a person lifts weight that no one else can
Push Ups In a set making 20 push ups
Cycling Fast cycling 10 kilometres
Jogging Long track jogging
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.
27

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
2.1 Group PT Session – Beginner (indoor session)
Date: 2nd April 2018 Session considerations:
Time: 9:00 am Include special diet planning for individual clients
Session length: 40 mins
Trainer: Rhode Williams
Activity type: Gym based
Equipment needed: Walker, cycling
Warm-up/ Preparation phase:
Jogging
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
1. Push-Ups <40% 20 2 10
seconds
Intensive
2. Cycling <80% 30 3 20
seconds
Intensive
3. Box Bench <70% 10 2 20
seconds
Intensive
4. Sit Ups <60% 20 2 10
seconds
Low Intensity
5. Bench Press <50% 20 2 10
seconds
Intensive
6. Running <70% 10 3 20
seconds
Intensive
Exercise Intensity MaxHR% Time Distance Rest Notes
1. Side Bend <80% 10 2 10
seconds
High Intensity
2. Angle Stretch <70% 20 2 20
seconds
Moderate
3. Chest Stretch <60% 20 3 10
seconds
Low Intensity
Cool-down phase:
Running on treadmill
Notes for next session: Evaluate clients fitness level then develop future training
Client feedback: Relaxing
28

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
2.2 Group PT Session – General Fitness (outdoor session)
Date: 20th April 2018 Session considerations:
Time: 7:00am Keep handy first aid equipment
Session length: 40 minutes
Trainer: Johny Sheldon
Activity type: Intensive
Equipment needed: Weights
Warm-up/ Preparation phase:
Running around
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
1. Side Bends <60% 20 2 10
seconds
Fast and intense
2. Push Ups <80% 10 2 20
seconds
Fast and intense
3. Chest Stretches <70% 30 2 10
seconds
Rapid
4. Arms Bending <50% 30 2 20
seconds
Fast and intense
5. Legs Stretches <70% 20 1 10
seconds
Fast and intense
6. Back Crunch <60% 20 2 20
seconds
Fast and intense
Exercise Intensity MaxHR% Time Distance Rest Notes
1. Press Ups <70% 20 2 10
seconds
Fast and intense
2. Dumb Belss <80% 10 2 20
seconds
Fast and intense
3. Shoulder Press <60% 20 3 20
seconds
Rapid
Cool-down phase:
Cycling
Notes for next session: Note client’s heart rate and then progress for further exercises
Client feedback: Achieved high fitness levels
29