Factors affecting reassessment and feedback for clients
VerifiedAdded on 2023/06/08
|36
|10792
|270
AI Summary
This article discusses the factors that affect reassessment and feedback for clients. It also includes a pre-exercise questionnaire summary and an adjusted program for Amber Blitzer. The article provides expert advice on fitness and exercise.
Contribute Materials
Your contribution can guide someone’s learning journey. Share your
documents today.
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
Expectations As people are aware of their last assessment result, they start expecting about their
reassessment result and due to which they fail to follow their diet and exercise routine
provided by the fitness trainer, that hampers the favourable outcomes
Not being
regular to the
gym
Reassessment can be hampered if the person undergoing reassessment is not regular
to the gym. there is a specific exercise routine, that every client needs to follow to get
favourable results, However, not being regular to the gym may affect their ultimate
goal
Not following
the diet
properly
As per (), diet is the most crucial factor which is required for the holistic fitness. If the
person who will undergo reassessment does not follows the diet chart provided by the
fitness expert, then the chances that the results of the reassessment will hamper is
higher.
Not following
the exercise
chart provided
by the trainer
It is important for the client, undergoing reassessment, to follow the exercise chart
provided by the trainer so that they can achieve their goals and a successful
reassessment can be carried out. However, if the person does not follow the exercise
routine diligently, the results will be hampered.
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)
As you have your dinner at 6 pm and after that directly consume your lunch at 11 am
the next day, you are making your body starve for 17 long hours. This time gap
between meals is not favourable as the maximum time gap for intermittent fast
should be 16 hours and then the 8 hours of high caloric consumption. Therefore, You
should focus on maintaining at least 12 hours of gap between your dinner and lunch.
1
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
Expectations As people are aware of their last assessment result, they start expecting about their
reassessment result and due to which they fail to follow their diet and exercise routine
provided by the fitness trainer, that hampers the favourable outcomes
Not being
regular to the
gym
Reassessment can be hampered if the person undergoing reassessment is not regular
to the gym. there is a specific exercise routine, that every client needs to follow to get
favourable results, However, not being regular to the gym may affect their ultimate
goal
Not following
the diet
properly
As per (), diet is the most crucial factor which is required for the holistic fitness. If the
person who will undergo reassessment does not follows the diet chart provided by the
fitness expert, then the chances that the results of the reassessment will hamper is
higher.
Not following
the exercise
chart provided
by the trainer
It is important for the client, undergoing reassessment, to follow the exercise chart
provided by the trainer so that they can achieve their goals and a successful
reassessment can be carried out. However, if the person does not follow the exercise
routine diligently, the results will be hampered.
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)
As you have your dinner at 6 pm and after that directly consume your lunch at 11 am
the next day, you are making your body starve for 17 long hours. This time gap
between meals is not favourable as the maximum time gap for intermittent fast
should be 16 hours and then the 8 hours of high caloric consumption. Therefore, You
should focus on maintaining at least 12 hours of gap between your dinner and lunch.
1
Secure Best Marks with AI Grader
Need help grading? Try our AI Grader for instant feedback on your assignments.
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
b) Whether skipping meals is favorable or not
Skipping meals is not favourable in any case (weight gain or weight loss) as it has
been proven that consuming food in shorter amount and shorter interval helps in
weight management. Therefore skipping meals, such as breakfast, in between snacks
so that during that bigger meals, you can eat with control and avoid overeating.
Further, you should not skip breakfast as having nutritious breakfast helps to boost
energy that can prevent you from munching unhealthy snacks before lunch.
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
There are three components of hour energy such as the Resting Metabolic Rate or
RMR, Thermic effect of feeding or TEF and Thermic effect of activity. On the other
hand, basal metabolic rate which us the rate of energy consumption at the resting
state is responsible for completion of vital human body functioning such as
breathing. However due to your diet habits and gaps between meals, the body will
be unable to segregate the energy required for different bodily activities and you will
feel less active and dizzy all the time. Therefore, you should focus on this inadequate
fuelling.
d) Ideas to encourage or adjust client’s current nutrition habits
I would suggest you to start consuming breakfast. A balanced breakfast will be
appropriate to give you enough energy to deal with you hectic morning sessions.
Further, despite munching around, you should add a small snack such as an apple.
After that you should push you lunch time to 2 pm so that the gap between lunch
and dinner time can be shortened. Further, you should include a small snack time in
between you bedtime and dinner so that the body can get enough fuelling for the
vital functioning.
2
Assignment v1.3 (2018/01/25)
b) Whether skipping meals is favorable or not
Skipping meals is not favourable in any case (weight gain or weight loss) as it has
been proven that consuming food in shorter amount and shorter interval helps in
weight management. Therefore skipping meals, such as breakfast, in between snacks
so that during that bigger meals, you can eat with control and avoid overeating.
Further, you should not skip breakfast as having nutritious breakfast helps to boost
energy that can prevent you from munching unhealthy snacks before lunch.
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
There are three components of hour energy such as the Resting Metabolic Rate or
RMR, Thermic effect of feeding or TEF and Thermic effect of activity. On the other
hand, basal metabolic rate which us the rate of energy consumption at the resting
state is responsible for completion of vital human body functioning such as
breathing. However due to your diet habits and gaps between meals, the body will
be unable to segregate the energy required for different bodily activities and you will
feel less active and dizzy all the time. Therefore, you should focus on this inadequate
fuelling.
d) Ideas to encourage or adjust client’s current nutrition habits
I would suggest you to start consuming breakfast. A balanced breakfast will be
appropriate to give you enough energy to deal with you hectic morning sessions.
Further, despite munching around, you should add a small snack such as an apple.
After that you should push you lunch time to 2 pm so that the gap between lunch
and dinner time can be shortened. Further, you should include a small snack time in
between you bedtime and dinner so that the body can get enough fuelling for the
vital functioning.
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
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
Assignment v1.3 (2018/01/25)
4
Secure Best Marks with AI Grader
Need help grading? Try our AI Grader for instant feedback on your assignments.
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
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
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
Linda palmer is a dedicated and hardworking woman who is dedicated to her goals and
she has completed her muscular endurance test, wall sit for 3 minutes and wants to
continue her fitness journey while pregnancy. Her heartbeat, blood pressure and BMI
rates are normal and is not affected with any ailments in her body.
The list of consideration will be
She should take 10 to 15 minutes for warm up so that her bones and muscles get
prepared for the exercise session
She should be able to listen to her body as she is pregnant. If she is unable to do
so, her body will be under excessive strain and she will develop complications
in her pregnancy.
She should drink ample amount of water during workout so that the fluid balance
of her body can be maintained.
Olly Pick
From the pre questionnaire of Olly Pick, it can be evaluated that he is having
appropriate height and weight ratio that makes his heartbeat, RMR and blood pressure
normal. Further, he is dedicated to achieve the changes he has decided for his body
and for that purpose he goes to gym to stay active. His body measurements are normal.
therefore the considerations will be-
He should workout at least 5 days a week to stay active, lose body fat and
increase muscle mass.
As he wants to increase his football fitness, he should perform calisthenics and
focus more on leg strength and cardiac strength.
however, he should control his drinking habit as the chances of fat accumulation
increases with excessive use of alcohol
Amber Blitzer
As per her job role, and her elevated blood pressure determines her hectic work
schedule. As well as due to her sedentary job she feels her posture and flexibility is
being affected therefore she has decided to fix her postures. However she is not at all
determined to work on her goals. She goes to club 2 times a week. Further she is
suffering from rounded shoulders that can lead to injury. therefore the considerations
will be:
Making her determined about her fitness goals so that she can be regular to her
exercises.
Further the exercises will be cantered for her posture fixations so that her
rounded shoulders can be treated.
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
7
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
Linda palmer is a dedicated and hardworking woman who is dedicated to her goals and
she has completed her muscular endurance test, wall sit for 3 minutes and wants to
continue her fitness journey while pregnancy. Her heartbeat, blood pressure and BMI
rates are normal and is not affected with any ailments in her body.
The list of consideration will be
She should take 10 to 15 minutes for warm up so that her bones and muscles get
prepared for the exercise session
She should be able to listen to her body as she is pregnant. If she is unable to do
so, her body will be under excessive strain and she will develop complications
in her pregnancy.
She should drink ample amount of water during workout so that the fluid balance
of her body can be maintained.
Olly Pick
From the pre questionnaire of Olly Pick, it can be evaluated that he is having
appropriate height and weight ratio that makes his heartbeat, RMR and blood pressure
normal. Further, he is dedicated to achieve the changes he has decided for his body
and for that purpose he goes to gym to stay active. His body measurements are normal.
therefore the considerations will be-
He should workout at least 5 days a week to stay active, lose body fat and
increase muscle mass.
As he wants to increase his football fitness, he should perform calisthenics and
focus more on leg strength and cardiac strength.
however, he should control his drinking habit as the chances of fat accumulation
increases with excessive use of alcohol
Amber Blitzer
As per her job role, and her elevated blood pressure determines her hectic work
schedule. As well as due to her sedentary job she feels her posture and flexibility is
being affected therefore she has decided to fix her postures. However she is not at all
determined to work on her goals. She goes to club 2 times a week. Further she is
suffering from rounded shoulders that can lead to injury. therefore the considerations
will be:
Making her determined about her fitness goals so that she can be regular to her
exercises.
Further the exercises will be cantered for her posture fixations so that her
rounded shoulders can be treated.
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
7
Paraphrase This Document
Need a fresh take? Get an instant paraphrase of this document with our AI Paraphraser
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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.
8
Assignment v1.3 (2018/01/25)
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.
8
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Adjusted program: Amber Blitzer
Client name: Amber Blitzer Client age: 35 Session length: 1 hour
Goal: Improved fitness/ improved posture/ more energy
Warm-up/ Preparation phase:
Mobility warm up with a foam roll, spot running and mountain climbing with burpees for three
repetition
Conditioning phase:
Exercise Intensity
1RM%
Sets Reps Rest Notes
Jumping jacks - 1 ≥5 mins No rest half jumping jacks will help to
make her body flexible and
toned that will help her during
her future fitness journey
Bench press <50 3 ≥12 1 min rest This has been included to
Squats <55 3 ≥12 1 min rest
Band pull apart - 1 ≥ 5 min No rest
Scapular push ups - 2 ≥5 min 1 min rest
Exercise Intensity
MaxHR%
Time Distanc
e
Rest Notes
Cycling 5 min 7 kms No rest This will help to tone her legs
and lower body
Rowing <30 5 min 6 kms No rest Rowing will help her back and
the lower back to gain shape
Jogging 5 min 6 kms No rest It will help her to stay active
after her sedentary job life
Cool-down phase:
Chest stretches. Shoulder Stretches. Back Stretches
Notes for next session: The session should end within 1 hour as the intensity will be moderate
Client feedback: She felt active after the session
Adjusted program: Olly Pick
Client name: Olly pick Client age: 31 Session length: 45 minutes
Goal: Improved fitness/ tone and firming/fat loss/ improve strength/more
energy/increase football fitness/reduce beer belly /lawn bowls
Warm-up/ Preparation phase:
Pull ups, pushups, walking lunges each for three sets and 10 reps. (within 10 minutes)
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
Burpees with jumping
jacks
- 3 12 1 min This has been
included to make
Olly pick more toned
and firm.
Bench press 65 3 12 1 min Client should lift
heavy as it will help
to increase the
muscle endurance
Deadlifts 60 3 12 1 min This should be
9
Assignment v1.3 (2018/01/25)
Adjusted program: Amber Blitzer
Client name: Amber Blitzer Client age: 35 Session length: 1 hour
Goal: Improved fitness/ improved posture/ more energy
Warm-up/ Preparation phase:
Mobility warm up with a foam roll, spot running and mountain climbing with burpees for three
repetition
Conditioning phase:
Exercise Intensity
1RM%
Sets Reps Rest Notes
Jumping jacks - 1 ≥5 mins No rest half jumping jacks will help to
make her body flexible and
toned that will help her during
her future fitness journey
Bench press <50 3 ≥12 1 min rest This has been included to
Squats <55 3 ≥12 1 min rest
Band pull apart - 1 ≥ 5 min No rest
Scapular push ups - 2 ≥5 min 1 min rest
Exercise Intensity
MaxHR%
Time Distanc
e
Rest Notes
Cycling 5 min 7 kms No rest This will help to tone her legs
and lower body
Rowing <30 5 min 6 kms No rest Rowing will help her back and
the lower back to gain shape
Jogging 5 min 6 kms No rest It will help her to stay active
after her sedentary job life
Cool-down phase:
Chest stretches. Shoulder Stretches. Back Stretches
Notes for next session: The session should end within 1 hour as the intensity will be moderate
Client feedback: She felt active after the session
Adjusted program: Olly Pick
Client name: Olly pick Client age: 31 Session length: 45 minutes
Goal: Improved fitness/ tone and firming/fat loss/ improve strength/more
energy/increase football fitness/reduce beer belly /lawn bowls
Warm-up/ Preparation phase:
Pull ups, pushups, walking lunges each for three sets and 10 reps. (within 10 minutes)
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
Burpees with jumping
jacks
- 3 12 1 min This has been
included to make
Olly pick more toned
and firm.
Bench press 65 3 12 1 min Client should lift
heavy as it will help
to increase the
muscle endurance
Deadlifts 60 3 12 1 min This should be
9
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
practiced properly so
that injuries can be
prevented
Squats 65 3 12 1 min --
Exercise Intensity MaxHR
%
Time Distance Rest Notes
Treadmill running 50% 5
minutes
5 kms No rest
Cycling 50% 5
minutes
5 kms No rest
Cool-down phase:
Chest, leg and shoulder stretching will be used to cool down the muscles
Notes for next session: All the weightlifting exercises should be done with heavy weights so that
muscle strength could be improved and more calories could be burned
Client feedback: He feels energetic and light after the workout session
Adjusted program: Linda Palmer
Client name: Linda palmer Client age: 28 Session length: 1 hour
Goal: Improved fitness/ tone and firming/more energy. Don’t want to lose fitness
whilst pregnant.
Warm-up/ Preparation phase:
Knee extensions, arm and feet rotations, marching and step ups (all these need to be done for 90
seconds)
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
Half jumping jacks 1 ≥5 mins No As she is pregnant,
half jumping jacks
will help to make her
body flexible and
toned that will help
her during her
delivery
Bench press ≥55 3 3 1 min This exercise is for
her strength
endurance and to
tone her upper body
while pregnancy
Squats ≥55 3 3 1 min It strengthens the
glute muscle which
will help her further
in delivery
Shoulder rises ≥50 1 ≥5 mins No This will provide her
muscle toning and
firming
dipping the toes 2 ≥5 mins no This will help to
reduce the back pain
and pelvic pain
10
Assignment v1.3 (2018/01/25)
practiced properly so
that injuries can be
prevented
Squats 65 3 12 1 min --
Exercise Intensity MaxHR
%
Time Distance Rest Notes
Treadmill running 50% 5
minutes
5 kms No rest
Cycling 50% 5
minutes
5 kms No rest
Cool-down phase:
Chest, leg and shoulder stretching will be used to cool down the muscles
Notes for next session: All the weightlifting exercises should be done with heavy weights so that
muscle strength could be improved and more calories could be burned
Client feedback: He feels energetic and light after the workout session
Adjusted program: Linda Palmer
Client name: Linda palmer Client age: 28 Session length: 1 hour
Goal: Improved fitness/ tone and firming/more energy. Don’t want to lose fitness
whilst pregnant.
Warm-up/ Preparation phase:
Knee extensions, arm and feet rotations, marching and step ups (all these need to be done for 90
seconds)
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
Half jumping jacks 1 ≥5 mins No As she is pregnant,
half jumping jacks
will help to make her
body flexible and
toned that will help
her during her
delivery
Bench press ≥55 3 3 1 min This exercise is for
her strength
endurance and to
tone her upper body
while pregnancy
Squats ≥55 3 3 1 min It strengthens the
glute muscle which
will help her further
in delivery
Shoulder rises ≥50 1 ≥5 mins No This will provide her
muscle toning and
firming
dipping the toes 2 ≥5 mins no This will help to
reduce the back pain
and pelvic pain
10
Secure Best Marks with AI Grader
Need help grading? Try our AI Grader for instant feedback on your assignments.
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
which is the concern
of women during
pregnancy
Exercise Intensity MaxHR
% Time Distance Rest Notes
Indoor cycling 45 10 mins 2 km No rest This exercise will
make her body
flexible and toned
lunges 50 5 mins 1 km 1 min Lunges will improve
her legs and pelvic
strength
cardio 40 5 mins 3 km No rest Cardio is to make her
breathing pattern
appropriate to the
activity.
Cool-down phase:
Chest stretches. Shoulder Stretches. Back Stretches.
Notes for next session: Take care of the breathing pattern while working out
Client feedback: She feels refreshed and energetic at the end of the session
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 Aerobics/outdoor drills Personal training Rest day
Tuesday Personal training session Outdoor drill/ Aerobics Outdoor drills/ Aerobics
Wednesday PM – football training PM – football training PM – football training
Thursday Rest day Exercise in gym with the
training program I provided Personal training session
Friday PM – football training PM – football training PM – football training
Saturday Exercise in gym with the
training program I provided Rest day Exercise in gym with the
training program I provided
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.
11
Assignment v1.3 (2018/01/25)
which is the concern
of women during
pregnancy
Exercise Intensity MaxHR
% Time Distance Rest Notes
Indoor cycling 45 10 mins 2 km No rest This exercise will
make her body
flexible and toned
lunges 50 5 mins 1 km 1 min Lunges will improve
her legs and pelvic
strength
cardio 40 5 mins 3 km No rest Cardio is to make her
breathing pattern
appropriate to the
activity.
Cool-down phase:
Chest stretches. Shoulder Stretches. Back Stretches.
Notes for next session: Take care of the breathing pattern while working out
Client feedback: She feels refreshed and energetic at the end of the session
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 Aerobics/outdoor drills Personal training Rest day
Tuesday Personal training session Outdoor drill/ Aerobics Outdoor drills/ Aerobics
Wednesday PM – football training PM – football training PM – football training
Thursday Rest day Exercise in gym with the
training program I provided Personal training session
Friday PM – football training PM – football training PM – football training
Saturday Exercise in gym with the
training program I provided Rest day Exercise in gym with the
training program I provided
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.
11
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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.
I chose this above answer as during pregnancy, the female body releases a hormone called
relaxin which makes the body loosen. In such situation, if the pregnant woman starts doing
plyometric exercises such as jumping squats, skiers and jumping lunges can lead her to joint
injury. Therefore, Linda should not perform plyometric 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: -- Session length: 30 mins
Goal: Burn calories, gain definition and keep the metabolism high
Warm-up/ preparation phase:
Jogging, spot running, jumping jacks and free squats each warm up exercise for 5 mins
Conditioning phase:
Exercise Intensity MaxHR% Time &/or distance Rest Frill type/ notes
Squat jumps 80% 3 sets of 15
repetition/7 mins
1 min You can do this
jump on any flat
elevated object in
u=your park, such
as benches
Power skipping 70% 7 mins 1 min
break
after 3
min
Try to keep your
leg as high as
possible
Lunge jumps 65% 3 mins No rest
12
Assignment v1.3 (2018/01/25)
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.
I chose this above answer as during pregnancy, the female body releases a hormone called
relaxin which makes the body loosen. In such situation, if the pregnant woman starts doing
plyometric exercises such as jumping squats, skiers and jumping lunges can lead her to joint
injury. Therefore, Linda should not perform plyometric 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: -- Session length: 30 mins
Goal: Burn calories, gain definition and keep the metabolism high
Warm-up/ preparation phase:
Jogging, spot running, jumping jacks and free squats each warm up exercise for 5 mins
Conditioning phase:
Exercise Intensity MaxHR% Time &/or distance Rest Frill type/ notes
Squat jumps 80% 3 sets of 15
repetition/7 mins
1 min You can do this
jump on any flat
elevated object in
u=your park, such
as benches
Power skipping 70% 7 mins 1 min
break
after 3
min
Try to keep your
leg as high as
possible
Lunge jumps 65% 3 mins No rest
12
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Lateral jumps 65% 3 for 5 mins No rest Try to jump side to
side
Extra notes for drills:
Cool-down:
Chest stretches. Shoulder Stretches. Back Stretches and jogging for 5 mins
Notes for next session: No rest should be taken in between exercises so that intensity can be
maintained
Trainer feedback: This exercise plan is appropriate for Jenny as per her requirements
Client feedback: She felt active at the end of this workout
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?
The five ways that I have used to make jenny’s heart rate perceived exertion are as follows:
1. I have included all the plyometric workouts in the conditioning phase, whereas the warm-up and cool
down exercises are mixture of plyometric and non-plyometric exercises. Thereby, the intensity at
conditioning phase cumulatively is more than 890%
2. All the exercises included are with no interval or short intervals thereby maintaining intensity at higher
level is easier.
3. Jenny is not allowed to take breaks or rest in between workout which helps in keeping the heart rate
higher
4. All the repetition are kept higher or the time limits are given at higher stage so that jenny’s rating of
perceived exertion cannot be lowered.
5. She has been suggested to perform all the workouts in higher intensity with reaching maximum effort
she can put in each workout. hence, it helps to keep the RPE higher
7. Jenny asks you whether HIT Training and HIIT Training is the same training method.
Explain for Jenny:
Are they the same thing?
HIIT has been designed for Aerobic or cardiac Endurance Training
whereas the intervals are anaerobic sprints.
Whereas, HIT is the high intensity training performed in short
duration and the prime goal is to keep the heart and metabolism rate
high
Phrases behind the acronym HIIT- High Intensity Interval Training
HIT- High Intensity Training
Where their applications are
used in programming
HIT training is used to gain definition and shape for muscles, loose fat
or get toned body.
On the other hand, HIIT is used to burn fat primarily and in this
course the person may also loose fat.
Which training method best
suits her plyometric training
Her plyometric training suits HIT training as our primary goal is to
keep her heart rate and metabolic rate higher during the entire
workout.
13
Assignment v1.3 (2018/01/25)
Lateral jumps 65% 3 for 5 mins No rest Try to jump side to
side
Extra notes for drills:
Cool-down:
Chest stretches. Shoulder Stretches. Back Stretches and jogging for 5 mins
Notes for next session: No rest should be taken in between exercises so that intensity can be
maintained
Trainer feedback: This exercise plan is appropriate for Jenny as per her requirements
Client feedback: She felt active at the end of this workout
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?
The five ways that I have used to make jenny’s heart rate perceived exertion are as follows:
1. I have included all the plyometric workouts in the conditioning phase, whereas the warm-up and cool
down exercises are mixture of plyometric and non-plyometric exercises. Thereby, the intensity at
conditioning phase cumulatively is more than 890%
2. All the exercises included are with no interval or short intervals thereby maintaining intensity at higher
level is easier.
3. Jenny is not allowed to take breaks or rest in between workout which helps in keeping the heart rate
higher
4. All the repetition are kept higher or the time limits are given at higher stage so that jenny’s rating of
perceived exertion cannot be lowered.
5. She has been suggested to perform all the workouts in higher intensity with reaching maximum effort
she can put in each workout. hence, it helps to keep the RPE higher
7. Jenny asks you whether HIT Training and HIIT Training is the same training method.
Explain for Jenny:
Are they the same thing?
HIIT has been designed for Aerobic or cardiac Endurance Training
whereas the intervals are anaerobic sprints.
Whereas, HIT is the high intensity training performed in short
duration and the prime goal is to keep the heart and metabolism rate
high
Phrases behind the acronym HIIT- High Intensity Interval Training
HIT- High Intensity Training
Where their applications are
used in programming
HIT training is used to gain definition and shape for muscles, loose fat
or get toned body.
On the other hand, HIIT is used to burn fat primarily and in this
course the person may also loose fat.
Which training method best
suits her plyometric training
Her plyometric training suits HIT training as our primary goal is to
keep her heart rate and metabolic rate higher during the entire
workout.
13
Paraphrase This Document
Need a fresh take? Get an instant paraphrase of this document with our AI Paraphraser
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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 or TUT is the method to determine the
time limit during which a specific muscle group is under
tension.
The benefits of applying specific
movement duration to exercises
This is an important concept in body building as keeping the
muscle longer under tension, can create more muscle
breakdown that helps in the strengthening of the body
Which overload method best relates
to prolonging ‘time under tension’ on
her decent of the pull-up
Increasing the resistance is the overloading method in this
case of prolonging ‘time under tension’ on her decent of the
pull-up
9. You have shown Amber Blitzer through the Explain, Show, and Instruct phase of the assisted
pull-up. It is now her turn to participate in the Cue | Correct phase of ESIC.
If she needed to be corrected during this exercise, what specific observations might you be
looking for to validate this decision?
To validate this decision, I will be looking for her decent of pull up time. As she is performing Pull ups
with time under tension, she should staying at time under tension for at least 10 sec so that her back
muscles can be strengthened. Therefore, I will be looking at her time under tension so determine her
correct form and
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.
14
Assignment v1.3 (2018/01/25)
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 or TUT is the method to determine the
time limit during which a specific muscle group is under
tension.
The benefits of applying specific
movement duration to exercises
This is an important concept in body building as keeping the
muscle longer under tension, can create more muscle
breakdown that helps in the strengthening of the body
Which overload method best relates
to prolonging ‘time under tension’ on
her decent of the pull-up
Increasing the resistance is the overloading method in this
case of prolonging ‘time under tension’ on her decent of the
pull-up
9. You have shown Amber Blitzer through the Explain, Show, and Instruct phase of the assisted
pull-up. It is now her turn to participate in the Cue | Correct phase of ESIC.
If she needed to be corrected during this exercise, what specific observations might you be
looking for to validate this decision?
To validate this decision, I will be looking for her decent of pull up time. As she is performing Pull ups
with time under tension, she should staying at time under tension for at least 10 sec so that her back
muscles can be strengthened. Therefore, I will be looking at her time under tension so determine her
correct form and
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.
14
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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: Client name: Jannette Roles
Date: 1.9.2018 Time: 10 am
Activity type: Personal training ☒ Boot camp ☐ Small group ☐
Session length: 45 minutes Approved location: council-approved
training park during
magpie nesting
season
Emergency contacts
1. Name: Contact number
2. Name: Contact number:
Hazard assessment
Known hazards of
location:
The park has burnout of car tyres within it which signifies that there are vehicle
movement around this park, hence while performing exercises Jannette Roles
and I have to be alert.
Management
strategy of hazards:
The central portion of the park has been chosen and a boundary with cones has
been prepared so that people can understand the progression of any activity in
that area.
Trainer currency checklist
Document of compliance Yes No Comments (expiry date or NA)
Proof of Certificate IV Fitness
Qualification
☒ ☐
Proof of Senior First Aid Qualification ☒ ☐
Proof of Public Liability Insurance Policy ☒ ☐
Proof of Fitness Australia Registration ☒ ☐
Proof of Working with Children Check ☐ ☒
15
Assignment v1.3 (2018/01/25)
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: Client name: Jannette Roles
Date: 1.9.2018 Time: 10 am
Activity type: Personal training ☒ Boot camp ☐ Small group ☐
Session length: 45 minutes Approved location: council-approved
training park during
magpie nesting
season
Emergency contacts
1. Name: Contact number
2. Name: Contact number:
Hazard assessment
Known hazards of
location:
The park has burnout of car tyres within it which signifies that there are vehicle
movement around this park, hence while performing exercises Jannette Roles
and I have to be alert.
Management
strategy of hazards:
The central portion of the park has been chosen and a boundary with cones has
been prepared so that people can understand the progression of any activity in
that area.
Trainer currency checklist
Document of compliance Yes No Comments (expiry date or NA)
Proof of Certificate IV Fitness
Qualification
☒ ☐
Proof of Senior First Aid Qualification ☒ ☐
Proof of Public Liability Insurance Policy ☒ ☐
Proof of Fitness Australia Registration ☒ ☐
Proof of Working with Children Check ☐ ☒
15
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:
Participant Information (Max 10)
Name Completed PEQ Special considerations
1. Jannette Roles Yes ☒ No ☐ She is 45 year old , hence, while
arranging drills, her age should
be kept in mind.
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: The incident of presence of tyre burnout marks were presented
to the authority.
Participant/s related: Participant was able to perform most of the exercises, however
she should be working more on her endurance power to
achieve fitness.
Session timing related: The participant felt that the timing of the session should be
early as she feels more energetic at early morning session.
Area related: Participant felt that the area was appropriate for such drill,
however presence of tyre marks increased her anxiety.
Other relevant information:
Trainer and club sign off
Trainer name: Club representative
name:
Trainer signature: Club representative
16
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:
Participant Information (Max 10)
Name Completed PEQ Special considerations
1. Jannette Roles Yes ☒ No ☐ She is 45 year old , hence, while
arranging drills, her age should
be kept in mind.
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: The incident of presence of tyre burnout marks were presented
to the authority.
Participant/s related: Participant was able to perform most of the exercises, however
she should be working more on her endurance power to
achieve fitness.
Session timing related: The participant felt that the timing of the session should be
early as she feels more energetic at early morning session.
Area related: Participant felt that the area was appropriate for such drill,
however presence of tyre marks increased her anxiety.
Other relevant information:
Trainer and club sign off
Trainer name: Club representative
name:
Trainer signature: Club representative
16
Secure Best Marks with AI Grader
Need help grading? Try our AI Grader for instant feedback on your assignments.
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
signature:
Date: Date:
17
Assignment v1.3 (2018/01/25)
signature:
Date: Date:
17
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: Client name: 10 people
Date: 2.9.2018 Time: 7 am
Activity type: Personal training ☐ Boot camp ☒ Small group ☐
Session length: 30 mins Approved location: Beach
Emergency contacts
1. Name: Contact number
2. Name: Contact number:
Hazard assessment
Known hazards of
location:
The beach has syringes here and there, which is a major hazard
Management
strategy of hazards:
All the participants were warned about the hazard and was asked to wear shoes
prior to take part in the boot camp.
Trainer currency checklist
Document of compliance Yes No Comments (expiry date or NA)
Proof of Certificate IV Fitness
Qualification
☒ ☐
Proof of Senior First Aid Qualification ☒ ☐ The first aid licence expires in two months
Proof of Public Liability Insurance Policy ☒ ☐
Proof of Fitness Australia Registration ☒ ☐
Proof of Working with Children Check ☒ ☐
Predicted weather information (highlight)
Temperature ⁰C Risk of heat illness Recommended management of outdoor activities
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
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: Client name: 10 people
Date: 2.9.2018 Time: 7 am
Activity type: Personal training ☐ Boot camp ☒ Small group ☐
Session length: 30 mins Approved location: Beach
Emergency contacts
1. Name: Contact number
2. Name: Contact number:
Hazard assessment
Known hazards of
location:
The beach has syringes here and there, which is a major hazard
Management
strategy of hazards:
All the participants were warned about the hazard and was asked to wear shoes
prior to take part in the boot camp.
Trainer currency checklist
Document of compliance Yes No Comments (expiry date or NA)
Proof of Certificate IV Fitness
Qualification
☒ ☐
Proof of Senior First Aid Qualification ☒ ☐ The first aid licence expires in two months
Proof of Public Liability Insurance Policy ☒ ☐
Proof of Fitness Australia Registration ☒ ☐
Proof of Working with Children Check ☒ ☐
Predicted weather information (highlight)
Temperature ⁰C Risk of heat illness Recommended management of outdoor activities
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:
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. John Yes ☒ No ☐
4. Derek Yes ☒ No ☐
5. Nick Yes ☒ No ☐
6. Hana Yes ☒ No ☐
7. Olivia Yes ☒ No ☐
8. Kiara Yes ☒ No ☐
9. Amal Yes ☒ No ☐
10. Stephen 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: The incident of Stephen’s tripping and waving on the beach due
to Solar Lexus Syndrome was reported and the first aid was
provided to the participant
Participant/s related: As few of the participants such James with shoulder injury and
Amber with pregnancy took part in the drill, they were
provided with complete observation so that in any adverse
condition they can be provided with medical treatment
Session timing related: The timing of the session was perfect as that time of the day
had moderately high temperature that provided much warmth
to the participants
Area related: The selected was not perfect as while drill action, the
participants has to be cautious while performing their drill
Other relevant information:
Trainer and club sign off
Trainer name: Club representative
name:
Trainer signature: Club representative
signature:
Date: Date:
19
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:
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. John Yes ☒ No ☐
4. Derek Yes ☒ No ☐
5. Nick Yes ☒ No ☐
6. Hana Yes ☒ No ☐
7. Olivia Yes ☒ No ☐
8. Kiara Yes ☒ No ☐
9. Amal Yes ☒ No ☐
10. Stephen 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: The incident of Stephen’s tripping and waving on the beach due
to Solar Lexus Syndrome was reported and the first aid was
provided to the participant
Participant/s related: As few of the participants such James with shoulder injury and
Amber with pregnancy took part in the drill, they were
provided with complete observation so that in any adverse
condition they can be provided with medical treatment
Session timing related: The timing of the session was perfect as that time of the day
had moderately high temperature that provided much warmth
to the participants
Area related: The selected was not perfect as while drill action, the
participants has to be cautious while performing their drill
Other relevant information:
Trainer and club sign off
Trainer name: Club representative
name:
Trainer signature: Club representative
signature:
Date: Date:
19
Paraphrase This Document
Need a fresh take? Get an instant paraphrase of this document with our AI Paraphraser
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
20
Assignment v1.3 (2018/01/25)
20
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: Client/s name: Four clients
Date: 1.9.2018 Time: Morning session 9 AM
Activity type: Personal training ☐ Boot camp ☐ Small group ☒
Session length: 1 hour Approved location: a dedicated trail that
links into the
Bibbulmum track.
Emergency contacts
1. Name: Contact number
2. Name: Contact number:
Hazard assessment
Known hazards of
location:
The park has tracks and as the participants are weaker bine strength due to
again, light workout will be suggested to her.
Management strategy
of hazards:
She will be asked to perform stretching prior to exercise so that here bones can
be strengthened.
Trainer currency checklist
Document of compliance Yes No Comments (expiry date or NA)
Proof of Certificate IV Fitness Qualification ☒ ☐
Proof of Senior First Aid Qualification ☒ ☐ Provide First Aid
Proof of Public Liability Insurance Policy ☒ ☐
Proof of Fitness Australia Registration ☒ ☐
Proof of Working with Children Check ☒ ☐
Predicted weather information (highlight)
Temperature ⁰C Risk of heat illness Recommended management of outdoor activities
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
21
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: Client/s name: Four clients
Date: 1.9.2018 Time: Morning session 9 AM
Activity type: Personal training ☐ Boot camp ☐ Small group ☒
Session length: 1 hour Approved location: a dedicated trail that
links into the
Bibbulmum track.
Emergency contacts
1. Name: Contact number
2. Name: Contact number:
Hazard assessment
Known hazards of
location:
The park has tracks and as the participants are weaker bine strength due to
again, light workout will be suggested to her.
Management strategy
of hazards:
She will be asked to perform stretching prior to exercise so that here bones can
be strengthened.
Trainer currency checklist
Document of compliance Yes No Comments (expiry date or NA)
Proof of Certificate IV Fitness Qualification ☒ ☐
Proof of Senior First Aid Qualification ☒ ☐ Provide First Aid
Proof of Public Liability Insurance Policy ☒ ☐
Proof of Fitness Australia Registration ☒ ☐
Proof of Working with Children Check ☒ ☐
Predicted weather information (highlight)
Temperature ⁰C Risk of heat illness Recommended management of outdoor activities
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
21
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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:
Participant Information (Max 10)
Name Completed PEQ Special considerations
1. Lorraine Ye
s
☒ No ☐ Mobility related issue, however
she is clear for working out
2. Rebecca Ye
s
☒ No ☐ Mobility related issue, however
she is clear for working out
3. Maria Ye
s
☒ No ☐ Mobility related issue, however
she is clear for working out
4. Stella Ye
s
☒ No ☐ Mobility related issue, however
she is clear for working out
5. Ye
s
☐ No ☐
6. Ye
s
☐ No ☐
7. Ye
s
☐ No ☐
8. Ye
s
☐ No ☐
9. Ye
s
☐ No ☐
10. Ye
s
☐ 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: The incident did not had any implication on the process as the
participants performed appropriately.
Participant/s related: Due to aging while walking in a loop they were unable to
complete the entire track without any break
Session timing related: The session timing was perfect as per the clients
Area related: The area was full pf greenery and the group enjoyed while
walking on the tracks
Other relevant information:
22
Assignment v1.3 (2018/01/25)
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:
Participant Information (Max 10)
Name Completed PEQ Special considerations
1. Lorraine Ye
s
☒ No ☐ Mobility related issue, however
she is clear for working out
2. Rebecca Ye
s
☒ No ☐ Mobility related issue, however
she is clear for working out
3. Maria Ye
s
☒ No ☐ Mobility related issue, however
she is clear for working out
4. Stella Ye
s
☒ No ☐ Mobility related issue, however
she is clear for working out
5. Ye
s
☐ No ☐
6. Ye
s
☐ No ☐
7. Ye
s
☐ No ☐
8. Ye
s
☐ No ☐
9. Ye
s
☐ No ☐
10. Ye
s
☐ 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: The incident did not had any implication on the process as the
participants performed appropriately.
Participant/s related: Due to aging while walking in a loop they were unable to
complete the entire track without any break
Session timing related: The session timing was perfect as per the clients
Area related: The area was full pf greenery and the group enjoyed while
walking on the tracks
Other relevant information:
22
Secure Best Marks with AI Grader
Need help grading? Try our AI Grader for instant feedback on your assignments.
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Trainer and club sign off
Trainer name: Club representative
name:
Trainer signature: Club representative
signature:
Date: Date:
23
Assignment v1.3 (2018/01/25)
Trainer and club sign off
Trainer name: Club representative
name:
Trainer signature: Club representative
signature:
Date: Date:
23
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
We should switch to several renewable
energy options to increase the utility
we should reduce the number of cars on road
by using bicycles, walking or pooling cars
We should minimize the shopping of
products which are resource intensive and
heavy.
Reduce Commercial Energy Usage
By saving electricity and switching off the
lights which are of no use.
Switching to LED lights instead of other
energy consuming lights.
By upgrading to HVAC system we can reduce
the energy consumption.
Comply with Land Management Policies
by complying with the activity specific
guidelines
By making sure that humans do not interact
with the wildlife environment
by prevent setting up camps without the local
government permission
By maintaining water disposal and tracks so
that those can be used by others.
Comply with Wildlife Management Policies
Activities should not interfere with the
natural wildlife activities
activities should not harm any animal
mentally or physically as it may affect the
life of such wildlife animals
Respect Local Traditions and Customs
While using any park for outdoor activities,
the tradition of that culture should be
present so that the sentiments of the
community can be maintained.
As outdoor activities are exposed to public,
the ethics and code of conduct should be
maintained.
24
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
We should switch to several renewable
energy options to increase the utility
we should reduce the number of cars on road
by using bicycles, walking or pooling cars
We should minimize the shopping of
products which are resource intensive and
heavy.
Reduce Commercial Energy Usage
By saving electricity and switching off the
lights which are of no use.
Switching to LED lights instead of other
energy consuming lights.
By upgrading to HVAC system we can reduce
the energy consumption.
Comply with Land Management Policies
by complying with the activity specific
guidelines
By making sure that humans do not interact
with the wildlife environment
by prevent setting up camps without the local
government permission
By maintaining water disposal and tracks so
that those can be used by others.
Comply with Wildlife Management Policies
Activities should not interfere with the
natural wildlife activities
activities should not harm any animal
mentally or physically as it may affect the
life of such wildlife animals
Respect Local Traditions and Customs
While using any park for outdoor activities,
the tradition of that culture should be
present so that the sentiments of the
community can be maintained.
As outdoor activities are exposed to public,
the ethics and code of conduct should be
maintained.
24
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 powerlifting includes movements like snatch, clean and jerk, all of
which are overhead movements. Balance is more required in these
movements.
Powerlifting On the other hand, power lifting exercises are squat, bench presses and
deadlifts which is to provide strength and none of these are vertically
overhead.
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)
Their age and their body weight?
Their diet preferences and the total number of calorie they consume everyday
The duration of their training and the muscle group they think is the strong aspect of their body
Their leg workout schedule they follow generally in the gym.
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.
They should focus on developing aerobic conditioning so that their
muscular and cardiac endurance can be increased and they can allow
their body to adapt to situation without any injury. for this purpose,
they should focus on aerobic workouts such as cycling, jogging
running so that their endurance kevel can be increased
What information would you
need to help periodise an
effective adaption timeline?
Their weight, their height so that their required calories can be
generated. Further their diet and nutrition should be known to me.
After that their training session and percentage of aerobic exercises
they practice on daily basis should be known so that effective
adaptation timeline can be identified.
Stretches and mobility They should also focus on their stretch and mobility as it will help
them to remain active and free from fatigue for a longer period.
25
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 powerlifting includes movements like snatch, clean and jerk, all of
which are overhead movements. Balance is more required in these
movements.
Powerlifting On the other hand, power lifting exercises are squat, bench presses and
deadlifts which is to provide strength and none of these are vertically
overhead.
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)
Their age and their body weight?
Their diet preferences and the total number of calorie they consume everyday
The duration of their training and the muscle group they think is the strong aspect of their body
Their leg workout schedule they follow generally in the gym.
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.
They should focus on developing aerobic conditioning so that their
muscular and cardiac endurance can be increased and they can allow
their body to adapt to situation without any injury. for this purpose,
they should focus on aerobic workouts such as cycling, jogging
running so that their endurance kevel can be increased
What information would you
need to help periodise an
effective adaption timeline?
Their weight, their height so that their required calories can be
generated. Further their diet and nutrition should be known to me.
After that their training session and percentage of aerobic exercises
they practice on daily basis should be known so that effective
adaptation timeline can be identified.
Stretches and mobility They should also focus on their stretch and mobility as it will help
them to remain active and free from fatigue for a longer period.
25
Paraphrase This Document
Need a fresh take? Get an instant paraphrase of this document with our AI Paraphraser
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Suggested specialists to
work with pre and post
event
They should get massage, ice bath and steam bath so that they can
relax their muscles and prepare them for further training. Further
nutritionists can also be suggested for their diet and a physician to
determine their injury and muscle health.
26
Assignment v1.3 (2018/01/25)
Suggested specialists to
work with pre and post
event
They should get massage, ice bath and steam bath so that they can
relax their muscles and prepare them for further training. Further
nutritionists can also be suggested for their diet and a physician to
determine their injury and muscle health.
26
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
PNF stretching is the stretching technique which is
used to treat the neuromuscular conditions such as
polio and multiple sclerosis. It is a technique which
helps to stretch the muscle up to its limits and
helps to prevent injury.
It helps in both active and passive range of
motions, as well as helps the athletes to improve
their performance by increasing the muscle
endurance. Thereby with flexibility it also adds
muscle strength to the athlete that helps in
repairing the microscopic damages which occurs
after the high intensity workouts.
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.
Gym
resistanc
e
program
Rest Progressio
n should be
increased
by 5 % than
week 1
rest Swim
intervals
Rest
3. Swimming 4
kms, with
60% maxHR
Rest Resistance
program
Rest Swim 5
kms with
70% max
HR
Rest day Varied
training
reduction
4. Swim for 5
kms with
65% of
maxHR
Rest day Varied
training
reduction
Gym
resistance
training
Rest day Swim for
7 kms
with 60%
max HR
Rest day
5. Rets day Swim for
5 kms
with 75%
Max HR
Gym
resistance
training
Rest day Swim for
7 kms
with 65%
maxHR
Rest day Gym
resistance
training
6. Swim
Intervals
Rest day Swim for 8
kms with 60%
maxHR
Varied
training
reduction
Rest day Swim for
7 kms
with 70%
max HR
Rest day
27
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
PNF stretching is the stretching technique which is
used to treat the neuromuscular conditions such as
polio and multiple sclerosis. It is a technique which
helps to stretch the muscle up to its limits and
helps to prevent injury.
It helps in both active and passive range of
motions, as well as helps the athletes to improve
their performance by increasing the muscle
endurance. Thereby with flexibility it also adds
muscle strength to the athlete that helps in
repairing the microscopic damages which occurs
after the high intensity workouts.
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.
Gym
resistanc
e
program
Rest Progressio
n should be
increased
by 5 % than
week 1
rest Swim
intervals
Rest
3. Swimming 4
kms, with
60% maxHR
Rest Resistance
program
Rest Swim 5
kms with
70% max
HR
Rest day Varied
training
reduction
4. Swim for 5
kms with
65% of
maxHR
Rest day Varied
training
reduction
Gym
resistance
training
Rest day Swim for
7 kms
with 60%
max HR
Rest day
5. Rets day Swim for
5 kms
with 75%
Max HR
Gym
resistance
training
Rest day Swim for
7 kms
with 65%
maxHR
Rest day Gym
resistance
training
6. Swim
Intervals
Rest day Swim for 8
kms with 60%
maxHR
Varied
training
reduction
Rest day Swim for
7 kms
with 70%
max HR
Rest day
27
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
7. Varied
training
reduction
Gym
resistanc
e training
Rest day Swim for 8
kms with
65%
maxHR
Rest day Swim for
7 kms
with 70%
max HR
Rets day
8. Rest day Swim for
7 kms
with 75%
maxHR
Gym
resistance
training
program
Rest day Swim for
8 kms
with 75%
max HR
Rest day Swim for
5km for
90% max
HR
9. Gym
resistance
training
Swim for
9 kms
with 60%
maxHR
Rest day Swim for
10kms for
55% max
HR
Varied
training
reduction
Swimming
intervals
Rest day
10. Rest day Swim for
9 kms
with 70%
max HR
Varied
training
reduction
Rest day Swim for
10kms
with 60%
max HR
Rest day Swim for
10 kms
with 65%
max HR
28
Assignment v1.3 (2018/01/25)
7. Varied
training
reduction
Gym
resistanc
e training
Rest day Swim for 8
kms with
65%
maxHR
Rest day Swim for
7 kms
with 70%
max HR
Rets day
8. Rest day Swim for
7 kms
with 75%
maxHR
Gym
resistance
training
program
Rest day Swim for
8 kms
with 75%
max HR
Rest day Swim for
5km for
90% max
HR
9. Gym
resistance
training
Swim for
9 kms
with 60%
maxHR
Rest day Swim for
10kms for
55% max
HR
Varied
training
reduction
Swimming
intervals
Rest day
10. Rest day Swim for
9 kms
with 70%
max HR
Varied
training
reduction
Rest day Swim for
10kms
with 60%
max HR
Rest day Swim for
10 kms
with 65%
max HR
28
Secure Best Marks with AI Grader
Need help grading? Try our AI Grader for instant feedback on your assignments.
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: James an jack Client age: Session length:
Goal: Building resistance and improve their swimming performance
Warm-up/ Preparation phase:
Push ups, pull ups, free lunges for three sets and 12 repetitions within 10 minutes
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
Squats, 60 3 8 1 min
Weighted lunges 45 3 15 1 min
Alternative chest
dumbbell press,
60 3 8-10 1 min
Shoulder press 65 3 12 1 min
Deadlift 65 3 12 1 min
Cool-down phase:
Chest, shoulder, back and legs stretching
Notes for next session: All the exercises should be performed with high intensity and during rest
ample water should be consumed
Client feedback: They felt strong and active after these sessions
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
Weighted
lunges
Lunges with sprit squat This was chosen as it will help to
isolate the hamstring and will focus
more on the gluts and hamstring
development, required for the lower
body strength
Deadlifts Sumo deadlifts This was included to involve the
lower body and legs in the deadlifts
Shoulder press Standing barbell shoulder press Heavy barbell shoulder press will help
in the development of arm and
shoulder strength of the client
Alternative
dumbbell chest
press
Bench presses both flat and inclined This will help in developing the upper
body strength that will help them to
put more strength while their
29
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: James an jack Client age: Session length:
Goal: Building resistance and improve their swimming performance
Warm-up/ Preparation phase:
Push ups, pull ups, free lunges for three sets and 12 repetitions within 10 minutes
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
Squats, 60 3 8 1 min
Weighted lunges 45 3 15 1 min
Alternative chest
dumbbell press,
60 3 8-10 1 min
Shoulder press 65 3 12 1 min
Deadlift 65 3 12 1 min
Cool-down phase:
Chest, shoulder, back and legs stretching
Notes for next session: All the exercises should be performed with high intensity and during rest
ample water should be consumed
Client feedback: They felt strong and active after these sessions
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
Weighted
lunges
Lunges with sprit squat This was chosen as it will help to
isolate the hamstring and will focus
more on the gluts and hamstring
development, required for the lower
body strength
Deadlifts Sumo deadlifts This was included to involve the
lower body and legs in the deadlifts
Shoulder press Standing barbell shoulder press Heavy barbell shoulder press will help
in the development of arm and
shoulder strength of the client
Alternative
dumbbell chest
press
Bench presses both flat and inclined This will help in developing the upper
body strength that will help them to
put more strength while their
29
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
swimming competition
squats Hack squats at leg press machine Hack squat will more focus on the
hamstring of the client and hamstring
muscles are more important while
swimming competition for an edge
over other swimmers.
30
Assignment v1.3 (2018/01/25)
swimming competition
squats Hack squats at leg press machine Hack squat will more focus on the
hamstring of the client and hamstring
muscles are more important while
swimming competition for an edge
over other swimmers.
30
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.
AMRAP drill For this purpose, the best place will be a park or an empty room where at least
10 person can take part in the drill. the exercises which will be included in this
drill are 15 repetitions of globet squat, 5 repetition of dive boomer pushups, 15
reps of pull ups, and the final drill be running from one cone to another cone.
This will be a time bound drill in which the entire drill need to be finished prior
109 mins. The role of the trainer will be observing the participant’s
performances. The cones should be kept 40 meters away and the drill will be
covering the distance twice.
First finish battle In this drill, the requirements will be 10 20 kg sandbags, ten sets of 15 kg
dumbbells, ten ropes with knots 1 meter apart hanging on trees in garden, ten
big tyres. Ten participants will be taking part in this drill and the drill will take
place in a garden. Further the drill will start with ten push ups after than the
participants need to carry the sand bags on their back and then hang them on a
hook 10 meter apart. Further they need to punch the sand bag twenty times.
After that they need to lunge the dumbbells for 30 meters and then they need to
squat with the tyres for 30 more meters to reach the finish line. The role of the
trainer will be watching each participants performance and judge them
accordingly.
Chipper This drill will take place in the gym with 5 people and the drill will include 5
workouts such as 20 repetition of push ups, Glute bridge marches, forward
lunges, resistance band rows and prisoner squats. This drill will focus more on
the form of the workout and will not depend on the person finishing the drill
first. Therefore the role of trainer will be deciding the winner of the drill.
Burpee drill This drill be simple and will be time bound. In this drill 10 people will take part in
the gym and they need to perform 50 burpees in a row without any rest. Further
after finishing the drill, they need to run 50 meters to reach the finishing point.
The role of the trainer will be determining the winner of the drill depending on
the time each participant has taken.
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)
31
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.
AMRAP drill For this purpose, the best place will be a park or an empty room where at least
10 person can take part in the drill. the exercises which will be included in this
drill are 15 repetitions of globet squat, 5 repetition of dive boomer pushups, 15
reps of pull ups, and the final drill be running from one cone to another cone.
This will be a time bound drill in which the entire drill need to be finished prior
109 mins. The role of the trainer will be observing the participant’s
performances. The cones should be kept 40 meters away and the drill will be
covering the distance twice.
First finish battle In this drill, the requirements will be 10 20 kg sandbags, ten sets of 15 kg
dumbbells, ten ropes with knots 1 meter apart hanging on trees in garden, ten
big tyres. Ten participants will be taking part in this drill and the drill will take
place in a garden. Further the drill will start with ten push ups after than the
participants need to carry the sand bags on their back and then hang them on a
hook 10 meter apart. Further they need to punch the sand bag twenty times.
After that they need to lunge the dumbbells for 30 meters and then they need to
squat with the tyres for 30 more meters to reach the finish line. The role of the
trainer will be watching each participants performance and judge them
accordingly.
Chipper This drill will take place in the gym with 5 people and the drill will include 5
workouts such as 20 repetition of push ups, Glute bridge marches, forward
lunges, resistance band rows and prisoner squats. This drill will focus more on
the form of the workout and will not depend on the person finishing the drill
first. Therefore the role of trainer will be deciding the winner of the drill.
Burpee drill This drill be simple and will be time bound. In this drill 10 people will take part in
the gym and they need to perform 50 burpees in a row without any rest. Further
after finishing the drill, they need to run 50 meters to reach the finishing point.
The role of the trainer will be determining the winner of the drill depending on
the time each participant has taken.
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)
31
Paraphrase This Document
Need a fresh take? Get an instant paraphrase of this document with our AI Paraphraser
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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.
32
Assignment v1.3 (2018/01/25)
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.
32
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
2.1 Group PT Session – Beginner (indoor session)
Date: 1.9.2018 Session considerations:
Time: 6 AM Each participant should reach the gym 15 minutes
prior so that they can perform their warm ups and
stretching prior to the group session.
Session length: 30 minutes
Trainer:
Activity type: PT session
Equipment needed: Punching bag for boxing
Warm-up/ Preparation phase:
5 min running at the speed of 8 kmph
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
1. Push ups 3 12 30 sec --
2. Pull ups 3 12 30 sec --
3. burpees 3 12 30 sec --
4. walking lunges 3 12 both
legs
30 sec 12 repetition should
be done for both the
legs
5. back extension 3 12 30 sec --
6. kick boxing 3 20 kicks 30 sec 20 kicks for each legs
or each side.
Exercise Intensity MaxHR
% Time Distance Rest Notes
1. cycling 40 5 mins up to
10kms
No rest
2. running 50 5 mins Up to 5
kms
No rest
3. step ups 40 5 mins Up to
100
steps
No rest
Cool-down phase:
Chest stretches. Shoulder Stretches. Back Stretches
Notes for next session: The participants should drink water in each interval
Client feedback: They felt motivated and energetic after the session
33
Assignment v1.3 (2018/01/25)
2.1 Group PT Session – Beginner (indoor session)
Date: 1.9.2018 Session considerations:
Time: 6 AM Each participant should reach the gym 15 minutes
prior so that they can perform their warm ups and
stretching prior to the group session.
Session length: 30 minutes
Trainer:
Activity type: PT session
Equipment needed: Punching bag for boxing
Warm-up/ Preparation phase:
5 min running at the speed of 8 kmph
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
1. Push ups 3 12 30 sec --
2. Pull ups 3 12 30 sec --
3. burpees 3 12 30 sec --
4. walking lunges 3 12 both
legs
30 sec 12 repetition should
be done for both the
legs
5. back extension 3 12 30 sec --
6. kick boxing 3 20 kicks 30 sec 20 kicks for each legs
or each side.
Exercise Intensity MaxHR
% Time Distance Rest Notes
1. cycling 40 5 mins up to
10kms
No rest
2. running 50 5 mins Up to 5
kms
No rest
3. step ups 40 5 mins Up to
100
steps
No rest
Cool-down phase:
Chest stretches. Shoulder Stretches. Back Stretches
Notes for next session: The participants should drink water in each interval
Client feedback: They felt motivated and energetic after the session
33
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
2.2 Group PT Session – General Fitness (outdoor session)
Date: 2.9.2018 Session considerations:
Time: 6 am Each member should reach gym 15 minutes early
as well as they should have consumes at least a
meal prior to 1 hour of their exercise so that they
can feel energetic while exercise
Session length: 30 min
Trainer:
Activity type: Muscle building session
Equipment needed: dumbbells, barbells with
weights up to 20 kgs, tyre
with 30 kg weight
Warm-up/ Preparation phase:
Jumping jack, free squats, pushups, and pull ups each for 20 reps in 5 minutes
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
1. exercise band rows 50 3 12-15 1 min
rest
Focus on form rather
than reaching the
final number of
repetition
2. squats 40 3 12-15 1 min This should be
focused on correct
form rather than
more weight
3. burpees 3 12-15 1 min Correct form should
be the focus
4. pushing the tyre 60 3 12-15 1 min Should be based on
correct form than
heavy weights
5.
6.
Exercise Intensity MaxHR
% Time Distance Rest Notes
1. running 50 7
minutes
10 km No rest Should focus on HIIT
by reducing the
speed to after every
1 min for 30
seconds.
2.
3.
Cool-down phase:
Chest stretches. Shoulder Stretches. Back Stretches
Notes for next session: They should invest their complete energy in each exercise
Client feedback: They felt drained out yet energetic
34
Assignment v1.3 (2018/01/25)
2.2 Group PT Session – General Fitness (outdoor session)
Date: 2.9.2018 Session considerations:
Time: 6 am Each member should reach gym 15 minutes early
as well as they should have consumes at least a
meal prior to 1 hour of their exercise so that they
can feel energetic while exercise
Session length: 30 min
Trainer:
Activity type: Muscle building session
Equipment needed: dumbbells, barbells with
weights up to 20 kgs, tyre
with 30 kg weight
Warm-up/ Preparation phase:
Jumping jack, free squats, pushups, and pull ups each for 20 reps in 5 minutes
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
1. exercise band rows 50 3 12-15 1 min
rest
Focus on form rather
than reaching the
final number of
repetition
2. squats 40 3 12-15 1 min This should be
focused on correct
form rather than
more weight
3. burpees 3 12-15 1 min Correct form should
be the focus
4. pushing the tyre 60 3 12-15 1 min Should be based on
correct form than
heavy weights
5.
6.
Exercise Intensity MaxHR
% Time Distance Rest Notes
1. running 50 7
minutes
10 km No rest Should focus on HIIT
by reducing the
speed to after every
1 min for 30
seconds.
2.
3.
Cool-down phase:
Chest stretches. Shoulder Stretches. Back Stretches
Notes for next session: They should invest their complete energy in each exercise
Client feedback: They felt drained out yet energetic
34
Secure Best Marks with AI Grader
Need help grading? Try our AI Grader for instant feedback on your assignments.
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
2.3 Group PT Session – Triathlete (outdoor session)
Date: 3.9.2018 Session considerations:
Time: 6 AM The participants should take enough rest and
calories prior to this session as it would require
more energy and stamina to complete the session
Session length: 30 minutes
Trainer:
Activity type: plyometric workout
Equipment needed: Benches and sand bags
with 10 kg
Warm-up/ Preparation phase:
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
1. squat jumps, 3 15 1 min in-
between
reps
2. Lateral jumps. 3 15 1 min
3. Jumping lunges 3 15 1 min
4. pike push us. 3 15 1 min
5.
6.
Exercise Intensity MaxHR
% Time Distance Rest Notes
1. running with HIIT 50 10 mins 15 kms 1 min
walking
after 2
min
running
2.
3.
Cool-down phase:
Chest stretches. Shoulder Stretches. Back Stretches
Notes for next session: The participants should give their 100% energy in each workout so that the
intensity of the exercise ca be maintained.
Client feedback: They felt tired yet better after the session
35
Assignment v1.3 (2018/01/25)
2.3 Group PT Session – Triathlete (outdoor session)
Date: 3.9.2018 Session considerations:
Time: 6 AM The participants should take enough rest and
calories prior to this session as it would require
more energy and stamina to complete the session
Session length: 30 minutes
Trainer:
Activity type: plyometric workout
Equipment needed: Benches and sand bags
with 10 kg
Warm-up/ Preparation phase:
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
1. squat jumps, 3 15 1 min in-
between
reps
2. Lateral jumps. 3 15 1 min
3. Jumping lunges 3 15 1 min
4. pike push us. 3 15 1 min
5.
6.
Exercise Intensity MaxHR
% Time Distance Rest Notes
1. running with HIIT 50 10 mins 15 kms 1 min
walking
after 2
min
running
2.
3.
Cool-down phase:
Chest stretches. Shoulder Stretches. Back Stretches
Notes for next session: The participants should give their 100% energy in each workout so that the
intensity of the exercise ca be maintained.
Client feedback: They felt tired yet better after the session
35
APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
3. You have started your group personal training session with the General Fitness group.
At 10 minutes into the session, you observe three of the 12 participants reacting to the same
exercise as follows:
a) The movement is technically difficult to perform, and one client struggles to achieve
one repetition.
b) One client finds the movement unchallenging.
c) One client is not finishing the prescribed repetitions.
Select one of your prescribed exercises from the General Fitness Program. Adjust the
exercise to stay in line with the original outcome of the movement, yet allow client to safely
and adequately remain part of the group.
Exercise modification
Exercise chosen to modify from
general fitness program:
Pushing the tyre , Burpees, running
Consideration to exercise Modification made to exercise
The movement is technically difficult
to perform.
Deadlifts with sandbags attached to the barbell
Movement is not challenging enough. Burpees with pull ups
Prescribed repetitions are not being
completed.
Running time are not being achieved by many participants as
they became drained out. Hence, the time was reduced to 4
minutes.
36
Assignment v1.3 (2018/01/25)
3. You have started your group personal training session with the General Fitness group.
At 10 minutes into the session, you observe three of the 12 participants reacting to the same
exercise as follows:
a) The movement is technically difficult to perform, and one client struggles to achieve
one repetition.
b) One client finds the movement unchallenging.
c) One client is not finishing the prescribed repetitions.
Select one of your prescribed exercises from the General Fitness Program. Adjust the
exercise to stay in line with the original outcome of the movement, yet allow client to safely
and adequately remain part of the group.
Exercise modification
Exercise chosen to modify from
general fitness program:
Pushing the tyre , Burpees, running
Consideration to exercise Modification made to exercise
The movement is technically difficult
to perform.
Deadlifts with sandbags attached to the barbell
Movement is not challenging enough. Burpees with pull ups
Prescribed repetitions are not being
completed.
Running time are not being achieved by many participants as
they became drained out. Hence, the time was reduced to 4
minutes.
36
1 out of 36
![[object Object]](/_next/image/?url=%2F_next%2Fstatic%2Fmedia%2Flogo.6d15ce61.png&w=640&q=75){kind=small}
Your All-in-One AI-Powered Toolkit for Academic Success.
+13062052269
info@desklib.com
Available 24*7 on WhatsApp / Email
![[object Object]](/_next/static/media/star-bottom.7253800d.svg)
Unlock your academic potential
© 2024 | Zucol Services PVT LTD | All rights reserved.