APO8 Advanced Programming Assignment: Individualized Fitness Plans

This assignment solution focuses on advanced programming (APO8) and involves creating tailored fitness programs for three clients (Linda Palmer, Olly Pick, and Amber Blitzer) based on their pre-exercise questionnaires and individual needs. The solution evaluates each client's medical and physical considerations, adjusts an existing generic program to suit their specific requirements, and provides detailed exercise plans. It addresses factors affecting reassessment outcomes, offers feedback on a client's meal timing habits, and emphasizes the importance of personalized training approaches considering individual health backgrounds. The assignment showcases the application of programming principles in a real-world fitness scenario.

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.
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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.
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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
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
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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.
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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: 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
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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
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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.
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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
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