APO8 Advanced Programming Assignment - Client Fitness Programs

This assignment solution for APO8 (Advanced Programming) focuses on the development and evaluation of personalized fitness programs. The student analyzes client questionnaires, assesses individual needs, and modifies existing programs to align with specific goals and medical considerations. The assignment includes feedback on client nutrition habits, program adjustments for pregnant clients, and the creation of a 3-week exercise schedule to promote exercise adherence. The student also addresses factors that can limit favorable reassessment outcomes in fitness and provides detailed responses on meal timing and its impact on basal metabolic rate. The solution demonstrates an understanding of program design, client assessment, and the importance of tailoring exercise plans to meet individual requirements and promote long-term fitness goals.

APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
APO8 Advanced programming
Name
Email address
Assignment
Assignments may include short answer questions or longer answer questions and are designed to
test how you apply your knowledge into a real-world situation. All assignments are completed as
a Microsoft Word document and are submitted to an assessor through My eCampus. Your
assessor is looking for how you
apply your knowledge and how you think critically about the topic
area.SISFFIT020
1. Reassessments are always an exciting yet nervous time for clients. Clients hope for
favourable outcomes, but the measurements are not what they were expecting.
• List some factors that might obscure and/or limit favourable reassessment and explain
why it may affect the measurements.
Factors Explanation
Smoking Smoking might enhance risk factors for multiple diseases. It is said the double heart
disease risk, arteriosclerosis, constricting coronary arteries increasing blood pressure
and heart rate
Poor Nutrition Poor nutrition from intake high in sugar and saturated fats will impact high blood
pressure, high cholesterol, diabetes, heart disease and obesity levels.
Obesity Obesity raises triglyceride levels with blood pressure s, lowering HDL and leads to
developing diabetes.
Sedentary
Lifestyle
Lack of exercise increases stress levels impacting levels of blood pressure, increasing
risks from heart disease.
2. A client finishes eating dinner at 6pm, goes to bed at 9pm, skips breakfast next day, and finds
themselves munching on an early lunch at 11am.
Provide feedback for this client. Ensure you include answers in sentence or paragraph form,
as if you were verbally communicating with your client
a) Length of time between meal times (dinner and lunch)
Meal times needs to be regulated for maintaining proper BMR. Ideal, meals should
be taken 3 within a day and gapped by four to five hours. Skipping breakfast might
lead alteration in the body producing enzymes that is used to digest food. Prolonged
fasting might lead to raising of body’s sugar levels artificially that can impact overall
health. This would make it more difficult for the client to lose weight and maintain a
healthy lifestyle.
b) Whether skipping meals is favorable or not
Skipping of meals is the most undesirable unhealthy factor affecting lifestyle of
personnel. Skipping meals can lead to lower levels of energy and lowered levels of
nutrition within the body. Restricting meals might lead eating more calories than
desired throughout the day.
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APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
c) How the basal metabolic rate (BMR) component of energy expenditure relates to
maintenance of the body, and whether it can/can’t operate effectively on inadequate
fueling
BMR component of energy maintains survival by regulating energy intake and
expenditure for maintaining body weight. In absence of inadequate fuelling of energy
BMR, cells might break down stored fat in them for fuelling the systems for
maintaining equilibrium. Though it operates in case of not fuelling the system but the
imbalance might drive need for more energy and hence more food cravings.
d) Ideas to encourage or adjust client’s current nutrition habits
In order to maintain n a health BMR and body weight it is necessary that proper
meals with time gaps are taken along with exercise. Nutritional food has to form the
basis of regular food intake composing of a well-balanced diet as needed by the
body.
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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
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APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
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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
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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.
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APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
1. Linda Palmer, Olly Pick, and Amber Blitzer are first on your morning schedule. They have
completed their pre-exercise questionnaires and are ready for your review below.
Task: Evaluate each pre-exercise questionnaire, and provide a list of considerations for each
client in the box provided.
Client Name Pre-exercise questionnaire summary - Medical and/or Physical Considerations
Linda Palmer Light exercise as 10 weeks pregnant and highly interested in gym programs
Olly Pick Moderate exercise as there are no medical conditions apart from drinking
Amber Blitzer Exercise light in nature that does not impact shoulders due to rounded shoulders
2. Olly, Linda and Amber previously had a program written. Upon review you can see that their
medical histories haven’t been taken into account and that they were all given the same
program that was not personalised to their needs.
The programs written for your three clients are provided below. Linda, Olly, and Amber have
all asked to keep it similar, but they understand the importance of tailoring it to their
individual health considerations.
Program for review
Warm-up/ Preparation phase:
3 mins Jog on spot
Conditioning phase:
Exercise Intensity 1RM
%
Sets Reps Rest Notes
1. Bench press < 80% 2 20 30sec Push Us
2. Box Jumps < 30% 2 10 30sec Full Jump
3. Ring Rows < 60% 2 20 30sec Make incline less
when fatigue sets in.
4. Sit ups <60% 2 15 30sec Fast as you can go
Exercise Intensity
MaxHR%
Time Distance Rest Notes
1. Concept 2 Rower 90% 10min 1min Monitor exertion.
Cool-down phase:
Chest stretches. Shoulder Stretches. Back Stretches.
Notes for next session: Assess range of movement in shoulders.
Client feedback: Feel amazing
Task: Take into account each client’s medical and/or physical background from question one,
and use the blank templates to adjust the existing program so that the clients’ needs are
individually considered.
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APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Adjusted program: Amber Blitzer
Client name: Amber Blitzer Client age: 35 Session length: 20 minutes
Goal: Maintain Fitness Levels
Warm-up/ Preparation phase:
Jog on spot
Conditioning phase:
Exercise Intensity
1RM%
Sets Reps Rest Notes
Jogging <40% 2 20 30sec Limb stretch
Back Bound Hand
Stretch
<30% 3 30 30sec Hands exercise
Shoulder Blade
Squeeze
<20% 2 30 30sec Hands movements
Soft-Tissue Chest
Massage
<60% 4 20 30sec Chest relaxation
Supine “T” <50% 2 40 30sec Leg supportive movement
Exercise Intensity
MaxHR%
Time Distance Rest Notes
Wall Stretch <30% 2 40 30sec Leg supportive movement
Angle Stretch <20% 2 30 30sec Leg supportive movement
Handclasp <50% 2 20 30sec Hands stretching
Cool-down phase:
Back Stretches and Chest Stretches.
Notes for next session: Understand level of pain and then start next session
Client feedback: Relaxing
Adjusted program: Olly Pick
Client name: Olly Pick Client age: 35 Session length: 30 mins
Goal: Achieve best possible fitness
Warm-up/ Preparation phase:
Jogging
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
Bench press <20% 2 20 30sec Full push
Box Jumps <30% 2 10 30sec Full jump
Ring Rows <10% 2 30 30sec Make more stretch
as much as possible
Sit ups <40% 2 20 30sec Incline as much as
possible
Push ups <50% 2 10 30sec Do strain
Exercise Intensity MaxHR% Time Distance Rest Notes
Concept 2 Rower <40% 2 20 30sec Stretch for flexibility
Jogger <30% 2 10 30sec Pace it faster
Cycling <20% 2 30 30sec Do as fast as possible
Cool-down phase:
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APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Chest Stretching, Back Bending and rowing
Notes for next session: Ascertain physical levels first
Client feedback: Best form of fitness
Adjusted program: Linda Palmer
Client name: Linda Palmer Client age: 28 Session length: 20 mins
Goal: Maintain fitness levels
Warm-up/ Preparation phase:
Brisk Walking
Conditioning phase:
Exercise Intensity 1RM% Sets Reps Rest Notes
Light walking <30% 2 20 30sec Not to strain physical
levels
Rowing <70% 2 20 30sec Light as possible
Arms Stretching <50% 2 30 30sec Gradually
Legs stretching <60% 2 40 30sec Slowly
<50% 2 20 30sec
Exercise Intensity MaxHR% Time Distance Rest Notes
Light push-ups <50% 2 2 30sec Slowly to manage
weight
Lower back exercises <60% 2 2 30sec To maintain posture
<80% 2 2 30sec
Cool-down phase:
Brisk walking or jogging
Notes for next session: If possible physical status permits then next trimester can do gym
Client feedback: Relaxing
3. Olly Pick has admitted to you that he lacks motivation to go to the gym from time to time.
You remind him how good he feels after a good workout at the gym, and Olly validates your
statement by saying “I feel amazing, I’m always glad I went. But I think I’d be best with a
weekly exercise plan to structure myself too!”
Task: Help Olly achieve his fitness goals and exercise adherence by incorporating the days he
should be attending the gym into his 3-week schedule provided.
Olly would like you to incorporate the following into each week:
• 1 x 30-minute Personal Training session with you before 7am.
• 1 x Group Exercise Class. He doesn’t have the coordination for Les Mills Step classes.
• When he is at the gym by himself, he’ll train the program that you wrote for him in
question 2.
Olly’s next 3-week schedule
Week 1 Week 2 Week 3
Monday Jogging with cycling Push-ups with weight
training Rowing with arms training
Tuesday Fitness and strength
building Rowing training Chest training
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APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Wednesday PM – football training PM – football training PM – football training
Thursday Weight training Leg muscle training Box jumping
Friday PM – football training PM – football training PM – football training
Saturday Chest muscle building Arms training Leg muscle
Sunday 2pm league football game 2pm league football game 2pm league football game
4. Linda Palmer’s friend has told her that she should introduce plyometric training into her
exercise schedule. Linda has asked you whether this is possible.
Take into consideration Linda’s PEQ, and explain to her why she can/cannot have plyometric
training included into her program.
a) Do you suggest Linda should have plyometric exercises in her exercise regime?
(Please tick)
YES, I do believe she can do plyometric
exercises. ☐ NO, I do not believe she should be using
plyometric exercises. ☒
b) Explain to Linda why you have chosen the above answer.
Plyometric training is used to maintain highest possible levels of fitness. Pregnant women can
not do such training as it involves jumping, push ups and all sets of possible exercises
5. Linda Palmer took your feedback to her friend. Her friend was so impressed that she asked
for your phone number.
Late that afternoon, you got a call from Jenny Lab, Linda’s friend.
Jenny has asked you to design a 30-minute plyometric program for her to do in the park.
There is no use of gym equipment, but there is a kids’ playground that she can utilise. You
sent her a PEQ form and, upon review, there is nothing to suggest she should not be working
at such high intensity.
• Using exercise drills learnt in your course notes and a mix of plyometric/non-plyometric
exercises, thereby keeping the intensity varied, complete the following program
template (minimum of 4 exercises/activities).
• Trial your program for Jenny on a “hypothetical candidate.”
• Provide feedback on the session from:
- A trainer’s perspective (you)
- A client’s perspective (Jenny or friend alike)
Plyometric Program: Jenny Lab
Client name: Jenny Lab Client age: 28 years Session length: 20 mins
Goal: To maintain fitness levels, strength and speed
Warm-up/ preparation phase:
Jogging around the park
Conditioning phase:
Exercise Intensity MaxHR% Time &/or distance Rest Frill type/ notes
Plyo Lateral Lunge 80% 5 mins 40 secs Make best
possible stretching
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APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Frog Squat Jump 70% 4 mins 40 secs High Intensity
Lateral Triple Jump 60% 5 mins 40 secs High Intensity
Tuck Jumps 80% 2 mins 40 secs High Intensity
Full-Body Plyometric
Push-up
40% 4 mins 40 secs High Intensity
Box Drill 40% 5 mins 40 secs High Intensity
Extra notes for drills:
Cool-down:
Casual jogging
Notes for next session: In case of good results then train harder and give more intense exercises
Trainer feedback: Good training needs to train faster
Client feedback: Feels energetic
6. In your Plyometric program for Jenny, what are five ways of establishing the client’s current
heart rate and/or rate of perceived exertion?
In the current Plyometric program developed for Jenny five ways of establishing client’s current heart
rate and perceived exertion can be determined by means of gadget. A chest band can easily help monitor
heart rate.
7. Jenny asks you whether HIT Training and HIIT Training is the same training method.
Explain for Jenny:
Are they the same thing? No
Phrases behind the acronym HIT is High Intensity Training whereas HIIT is High Intensity Interval
Training
Where their applications are
used in programming
Application of HIIT is used in training program for assessing time gaps.
Which training method best
suits her plyometric training
HIIT as it gives timing breaks in between trainigs.
8. Amber Blitzers sits at her desk most days for work and lacks core strength. With this in mind,
you program for her:
• Chest stretches
• Back strengthening exercises
• Core-strengthening exercises
In your dialogue, you mention that you would like her to prolong the ‘time under tension’ on
her decent in the assisted pull-up. Amber asks you what you mean by this term.
In the box that follows, explain for Amber:
What you mean by the phrase ‘time
under tension’
Time under Tension is used for including conditioning and
strength with bodybuilding.
The benefits of applying specific
movement duration to exercises
Benefits of TUT training is to set muscles in stress while
doing a set of exercise.
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APO8 (advanced programming)
Assignment v1.3 (2018/01/25)
Which overload method best relates to
prolonging ‘time under tension’ on her
decent of the pull-up
Shoulder Blade Squeeze can be the best method for
prolonging time under tension on decent of the pull-up.
9. You have shown Amber Blitzer through the Explain, Show, and Instruct phase of the assisted
pull-up. It is now her turn to participate in the Cue | Correct phase of ESIC.
If she needed to be corrected during this exercise, what specific observations might you be
looking for to validate this decision?
Amber Blitzer had been assisted during pull-up instruction phase, hence during exercise observation that
might help validate this decision is by assisting her while doing the exercise. Straining muscles at
particular areas might help her attain specific designed physical levels.
SISXRES001
1. You are the Operations Manager of a local health club. Your role is to oversee general
compliance across all departments, which includes duty of care adherence.
The health club has made the decision to expand their services and offer outdoor training
sessions to its members.
To ensure that your personal trainers write outdoor training sessions that comply with the
health club’s policies and procedures, you need to draw up three examples of appropriate
outdoor session plans.
Using the session templates provided, complete for the following scenarios:
1.1. An individual outdoor training session
i. Client’s name is Jannette Roles. She is 45 years old.
ii. She has slightly high blood pressure.
iii. She is training out of a council-approved training park during magpie nesting
season.
iv. The predicted temperature of the day is 25 degrees.
v. The trainer has all the appropriate certificates except for working with children
check.
vi. Jannette will be training with the trainer at 10am.
vii. At the park, the trainer notices burnout tracks made by car tyres.
The Health Club Personal Training/Group Fitness Outdoor Manifest/Session Plan
Trainer name: Alex Mudson Client name: Jannette Roles
Date: 12th March 2018 Time: 11:15 am
Activity type: Personal training ☐ Boot camp ☐ Small group ☒
Session length: 35 mins Approved location: Training Park
Emergency contacts
1. Name: Eddie Raymond Contact number [phone]
2. Name: Brad Stevenson Contact number: [phone]
Hazard assessment
Known hazards of
location:
Spider attacks
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