Australian Institute of Personal Trainers GRPEX14 Assignment

This assignment solution addresses various aspects of group fitness instruction, starting with the development of a session plan, including considerations such as class scheduling, location, and participant demographics. It provides a sample pre-class introduction emphasizing health and safety, al...Read More

GRPEX14 Group Exercise
Assignment Version 1.7 (2018/11/19)
GRPEX14 Group Exercise
Name
Email address
Assignment
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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 or PDF documents 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.
Task 1 – Knowledge Questions
1. You have been asked to develop a session plan for a group fitness class you will deliver to a
group of clients. Give at least 3 examples of considerations you would need to outline in this
plan.
1. At what time the class is scheduled?
I prefer to conduct Tabata classes only on Tuesday and Thursday and circuit related with gym is
conducted on Friday. For Grit coaching class I will consider for backup plan that is conducting a
night class on Monday. All programs are supervised by mentor and available during practice
sessions. Creche is made available on daily basis between 10.00 to 11.00 AM during class.
Time
(Start and
End)
Age Gender(Male
and Female)
Level of Fitness Class type Notes
7.00 to
8.00
20-35 25 , 75 Intermediate Pool
7.00 to
9.00
50-75 30 , 70 Beginner spin Workout
jobs
9.00 to
10.00
25-65 20 , 80 Beginner pump Parents up
to 90%
9.00 to
10.00
30-60 20 , 80 Intermediate Gym circuit
9.00 to
10.00
30-60 20 , 80 Intermediate/
Advanced
Tabata Total 6
complete
9.00 to
10.00
50-75 35 , 65 Intermediate/
Advanced
Gym for 50+ Training
program on
individual
basis
10.15 to 1-3 50 , 50 Beginner Gym Kindy
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GRPEX14 Group Exercise
Assignment Version 1.7 (2018/11/19)
12.00
17.00 to
18.00
15-45 35 , 65 Beginner/Intermediate Grit class Grit club
17.00 to
18.00
20-50 35 , 65 Intermediate/
Advanced
Boxing
thumb
17.00 to
18.00
8-40 50 , 50 Beginner/Intermediate Taekwondo
2. Where is the class location?
It is both Indoor and outdoor. Indoor includes room, stadium, pool, boxing and gym. Outdoor
include netball, cricket, football field, court to play tennis, park for fun and ground for high
school.
3.Who all are considered to be in my class?
This is considered based on three criteria. They include Gender, Age and Level of experience.
Other questions include-
What are the objectives and goals of the class?
What type of class will it be?
2. In the space below, write your own pre-class introduction to a group of participants. Make
sure to include in your response any health and safety information relevant to the group.
Your introduction also needs to include a group pre-screen for injuries and illness. Your
introduction should be a short pre-class script which includes an introduction of yourself,
what the class will include, and a verbal pre-screen.
Hi everyone. I welcome each participant for Tabata class program. I am Tom Haas ,student of
Institute of Australia for Personal training and I will act as your mentor for this program. Tabata
is a course which involves work with frequent breaks where for example if we work for 30
seconds and then next 10 seconds will rest. To complete the Tabata class will repeat this for 8
times in total.
We will work mainly related with body weight and totally 6 Tabata’s are performed and before
start of each Tabata a brief explanation about the session is given and also explain its
importance and purpose for our body improvement.
It is always to start from beginner level which is considered as lowest level. If any of them is
with injury please try to inform me before you start doing exercises as I have alternative
options to do workouts and if you feel any uneasy or discomfort during workouts please make
sure to inform me.
For safety concerns if there is any need for evacuation there are exits during emergency and
there is a parking lot to assemble.
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GRPEX14 Group Exercise
Assignment Version 1.6 (2018/01/29)
3. What instructional cues would you use to effectively explain and demonstrate group fitness exercises and activities? Please provide at least 3
examples in your answer and use the following table to help you with your response.
Explain
(What is the
exercise or activity)
Show
(Demonstrate the exercise to the class and what
are the important notes for the instructor)
Instruct
(What do they need to know to start moving)
Cue
(What can you say to them to
make the exercise - safer, more
effective, harder or easier
depending on the client)
E.g. Squat jump Stance variations - Lower higher intensity options Step your feet hip distance apart. Keep your chest and eyes up
- stomach muscles in and bend at the knees and hips
Breathing cues
Core engaged
V sit
Put feet on the floor and sit down,bend knees
at an angle of 90 degrees.
L1: Put arms forward and lean back and hold
L2:Next is to lift the feet from the floor
L3:Pulsation of feet towards forward and
backward
Position is to sit down and after starting move
to next position which is up held for a period
of 20 seconds. Music countdown is played
and listen to it.
Core should be engaged.
After a period of 10 seconds
pass half way and after 15
seconds you are almost there
and to the next level will lift
the feet and pulsate and later
hold your knees for a period
of 2 seconds.
Side plank
Elbow position is 90 degrees underneath your
shoulder.
L1:Lower part of leg rests on knee at an angle
of 90 degrees and upper part of the leg and
foot is placed on the floor.
L2:Both the legs are placed straight and
upper part of leg placed towards foot.
L3:pulsate and position the Hip up and down.
Stay initially in rest position which means
rest on elbow by placing legs down and then
go up and hold it for a period of 20 seconds
and keep listening to music that refers to
countdown
Core should be engaged. After
a period of 10 seconds will
pass half way and after 15
seconds you are almost there
to the next level and will
place the knee on floor and
then knee is dropped down.
Pulsation will takes place
now.
Plank Elbow is positioned at 90 degrees underneath
your shoulder and on knees the position is
Be ready to get into plank position and then
after starting move to next position that is
Core should be engaged. After
a period of 10 seconds will
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GRPEX14 Group Exercise
Assignment Version 1.6 (2018/01/29)
taken.
L1:single knee onto the floor alternatively
L2:Knees are placed on the floor
L3:Single foot is placed towards upward for
about 10 cm
L4:Opposite arm is lifted up
L5:Give a break for a 5 seconds and salute.
salute alternatively for a period of 20 seconds
and keep listening countdown through music
pass half way and after 15
seconds you are almost there
to the next level and will
place the knees on floor and
foot will be lifted. Opposite
arm is lifted and after one
level down the arm is
dropped.
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GRPEX14 Group Exercise
Assignment Version 1.7 (2018/11/19)
4. One of the participants in your class is struggling with some of the exercises and activities in
the session you are conducting. As a result, they are becoming frustrated and quite
disruptive in the class. How can you assist this participant with their workout and keep them
from distracting the rest of the group? Please provide at least 3 examples of strategies you
could implement.
1.Eye contact is made in order to sign down the level and thumbs up to give appreciation.
2.To decrease their levels verbal talk is made using key words such as almost there, hold it and
good job etc.
3.Direct interaction with participant and involve in doing exercises together and appreciate the
participant.
5. What are the different types of people you might have in your group fitness classes? What
might their health and fitness goals be? Please provide at least 3 examples below. An
example has been provided for you.
Types of People Health and Fitness Goals
E.g. Pre-Natal Mothers Maintain cardiovascular fitness and muscles strength, strength lower back
muscles and stress relief.
Group aged above 50 years Most of this age group participants are interested to optimize the body
mass index level and improve stamina and achieve body flexibility. In
addition to this develop positive mental health status.
Grit related participants This category of participants wants to improve strength with accurate
speed and achieve real grit obstacles related with military during
program
Mothers-Post natal Aimed to regain their fitness levels and improve inner strength and
weight loss management
6. In relation to the quality of service provided, why is obtaining feedback from your class
important? How could you use this information for your future classes?
It is critical to track the people’s progression, struggle and motivation levels in order to meet
their needs and getting answers from participants will help to better optimize the program and
look for possible alternatives where ever changes are required. Feedback questionnaire mainly
includes information related with program like reasons for joining the program and their
experiences with regard to program are gathered.
7. How would you obtain this feedback from the participants in your class? Please provide at
least 3 examples.
1.Prior to session participants were asked about how was the previous session
2.Once session is completed participants are asked about their experience with class and
mentioned them on scale 1 to 10,where 10 being outstanding
3.Improvement, suggestions were considered from the participants after completion of the
course
4.After completion of the program a questionnaire is submitted to be filled by participants
which is helpful for better management and promotion in future
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GRPEX14 Group Exercise
Assignment Version 1.7 (2018/11/19)
8. What documentation would you as the fitness instructor be required to keep and update as
part of your group fitness or community program? Please give at least 3 examples.
-Checklist is provided related with maintenance of Hygiene and safety guidelines relevant to
exercises
-Personal information of the participants is updated regularly if there are any modifications for
example changes in health condition, Post recovery, natal condition and contact details
-Changes associated with programmes conducted in class
-List of participants
-Feedback is collected from participants in the from of questionnaires or testimonials
-Policies that are not adequate and outdated are addressed
9. You are required to give an overview of six group fitness classes conducted at a local gym
in your area. Make sure that you give a clear description of what type of class it is, the outcome
for the participant, and whom it would ideally be suited to.
Class Description
Outcome for participant
(Does it work towards
their goals?)
Target Group
(Who would benefit from
this class)
Sanity spin
class
Spin bikes are used for
vigorous cardio related
exercises
Cardio fitness is improved For people to avail
endurance and cardio
fitness
Boxing with
thumb class
Workout for entire body is
carried out
Cardio fitness, agility and
strength is improved
For people to increase self-
confidence levels, agility
and assertiveness
Grit club class Training with high intensity
is provided
Every individual will be
trained to complete grit
competition conducted
annually
For people interested to
take part in annually
conducted Grit competition
Circuit for
gym class
Muscle toning exercises
provided with required
equipment
Muscle toning and cardio
fitness are developed
For people interested in
getting perfect shape to
their body with fitness
Tabata class Body weight exercises
along with intense based
training
Mobility of life, body
metabolism, stamina,
growth and fitness is
improved
Young mothers and retired
people who like to improve
body metabolism and get
back to their normal shape
Gym kindy
class
Agility, social and
coordination skills are
improved
Simple exercises are
performed and also able to
learn that is required for
body strengthening
Target age group is 18
months to 45 years
10. Give an outline of three “approved community programs” in your local area. Included in
your answer should be details of what the class includes (outline of the session), who the
target group for the class is, and any licensing requirements of the instructor. An example
has been outlined for you below.
Approved
community
programs
Target group Requirements
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GRPEX14 Group Exercise
Assignment Version 1.7 (2018/11/19)
E.g.
10,000 Steps
General populations – corporate
organisations
take positive steps towards your
workplace's health
Coordinate virtual team walking journeys with
your workplace or groups
• Use 10,000 Steps resources to promote
physical activity in your community
• Access free resources (programs,
supporting materials, media resources)
Live stronger
and longer
More than 50 members Stadium includes equipment provided for
Gym and every individual got screened will
be benefitted with tailored program by
getting help from level 4 trainer
Aqua life
rhythm
All members required therapy for
remedial measures and also for
flexible achievement
Swimming pool in warm condition is
provided and also with equipment used for
floating. It is managed by physiotherapist
Learning
swimming
All members interested to learn
swimming till level 9
Equipment for floating in swimming pool is
provided and instructors will coordinate
with participants in the program
Task 2 – Case Study
Please read through the following case study. Reflect on your learning and your own research
within this unit.
Prepare a response that responds to each of the issues presented below. Your responses must
reflect your knowledge, skills, and application for this unit.
You have just completed your Certificate III in Fitness when a local not for profit organisation
contacts you. They are interested in improving the health and wellness of their members as part
of the overall service they provide. The group is diverse and has a variety of age groups and
fitness levels and is relatively inactive. These members are considered “at risk” of developing
serious health problems should they not improve their lifestyle and increase their daily activity
levels.
Scenario
As the instructor, it is your job to look at ways that they can increase their physical activity
through the use of an “approved community fitness program” as this will reduce the cost of
running a fitness program for the organisation. They have also asked if you could conduct a
weekly group fitness class for their group over a 12-week period. Doing so will assist with the
initial implementation of the program and increase adherence as well as provide support and
motivation to the group.
Some important things to consider when answering this case study:
• The program used is from an “approved authority”. You provide a clear outline of what
the program involves how the group will benefit, and how you will implement it.
• You will outline all of the relevant steps for identifying and implementing workplace health
and safety policies and show all of the documentation used in this process.
• Any weekly housekeeping tasks for this group that would relate to workplace health and
safety.
• A completed risk assessment for the proposed activities and the area you intend to use,
e.g., indoor or outdoor.
• A 12-week plan of all the group fitness classes you intend to deliver to the group, including
at least one example of what the whole session would look like, e.g. a minimum 45 to 60
minute class. You must provide examples of how you would modify and progress this
program to suit the needs of the class.
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GRPEX14 Group Exercise
Assignment Version 1.7 (2018/11/19)
Part 1.
Approved community
program name:
Tabata Class. Please refer to term 3 on page number 6
Aim/ purpose of the
program:
The program is aimed at providing services related to entire body work
out exercises that helps to increase the strength, stamina, metabolism
and fitness
Target group/ client group: Visitors and members related to Donnybrook centre for recreational
activities are aimed for recruiting desired members into the group
Benefits to clients: Facilitates in improvement of stamina, fitness, strength and body
metabolism and overall for improvement of quality of life
Overview (what can the
client expect)
Workout for entire body with low influence and it is aimed at different
fitness levels for the group members
Regulatory or licensing
information:
The class is scheduled at recreation centre and its maintenance is
under control of Donnybrook Balingup. It also organizes insurance,
equipment, building and licenses. Required equipment is made
available for members of the group. Through online source I ordered a
music device that is used during fitness program for entire group. Here
is the link.Tabatasongs.com
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GRPEX14 Group Exercise
Assignment Version 1.7 (2018/11/19)
Part 2.
Maintenance report
Date Equipment
details Problem Identified
by
Referred
to Action taken Comments
E.g.
30/05/16
Skipping rope Broken Handle John Team
Leader
Not able to repair – existing rope disposed of
and replaced
Continue regular checks to ensure safety –
make sure ropes are used only for skipping
19/04/201
7
The Chest
Press
Machine
Main problem is
press in order
the close the
cable machine
Tom Team
leader
The rope which is existing is disposed and
also replaced as it is not useful to repair
Regular check ups should be continued and
equipment should remain still and not be
moved
26/04/201
7
The Chest
Press
Machine
Presence of very
loose pin
Tom Team
manage
ment
Chess press is moved back to its original
position and machine with cable is
subjected to treatment
Maintenance of Gym equipment should be
checked regularly in order to provide
safety
26/04/201
7
The Chest
Press
Machine
Endcaps are
very loose and
removed
Tom Team
leader
Caps are placed back into the machine Equipment should not be moved and
should ensure safety of the equipment
26/04/201
7
The Smith
Machine
Brackets are
broken support
Tom Team
manage
ment
The Smith Machine is not able get it
repaired as it out of order
Proper handling of equipment is
recommended and regular check ups
should be made with regard to safety
Part 3.
Location Risk What can
happen Adequacy of current controls Ratings Severity Priority
Consequence Likelihood
E.g. indoor Frayed carpet Trips and falls,
sprained ankle
Low – Not enough pre-check of training
area before commencing session
2 3 6M Moderate
priority
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GRPEX14 Group Exercise
Assignment Version 1.7 (2018/11/19)
Upstairs-Indoor Stairs are wet or
objects are
placed on the
stairs
Ankle will get
sprained
Frequent-Instructor should check
frequently after each and every
session and should clean the stairs if
there is any presence of objects
4 3 5L Low
Upstairs-Training
room-Indoor
Dirty mats
relevant to
exercises
Cause
contamination(Cr
oss type)
Low-Before every training session
should be prechecked and it is not
enough
4 5 5M Moderate
Gym activity area Dumbbells are
misplaced
Limbs and back
region might get
harmed
Low- Outside the class did not
checked
3 4 6M Moderate
Gym activity area Accessories are
mishandled
Ankle might get
sprained
Low-Outside the class did not
checked
3 4 6M Moderate
Gym activity area Pin is loose in
chest press
Due to loose pins
it will affect body
due to load of
weight that will
have direct
impact on body
and people might
get trapped
Frequent-During opening and
starting sessions need to be checked
5 5 15H High
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Part 4.
Priority Housekeeping activity Benefit (why?)
E.g.
Confirm area availability prior to session
commencing
Keeping organised; if venue no longer suitable or
unavailable, then you are prepared to find an
alternative.
1. Complete adult patients pre-screening
procedure
In order to give declaration that all are
healthy and can start doing physical activity
2. Prior to class begins should have a chat with
participants
It allows to gather appropriate information
which helps with group classes
3. Surfaces that are wet and slippery are
cleaned
Accidents to participants can be prevented
4. Climate control should be checked Participants health can be benefitted
5. Hazards should be eliminated by thorough
cleansing of equipment
Accidents can be prevented
6. Mats should be checked whether are they
hygiene?
It is benefit for participants health
7. The structure of room should be checked It allows to provide required space for
exercises
8.
Positioning of stage should be checked It allows to check the visibility of participant
to all members during explanation of
different exercises
9. Equipment related with audio should be
checked
It allows all members to hear to the music
and guidelines
10. Required equipment should be kept in
display
It gives practical exposure to participants and
make them learn quickly
Part 5.
12 week overview
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
E.g. Community
Program
Outdoor
Circuit
Upper Body
Walking
Group
1. Group 1
Tabata
10.00-
11.00
Group 2
Tabata
10.00-
11.00
10.00-
11.00
Circuit
2. Group 1
Tabata
10.00-
11.00
Group 2
Tabata
10.00-
11.00
10.00-
11.00
Circuit
3. Group 1
Tabata
10.00-
11.00
Group 2
Tabata
10.00-
11.00
10.00-
11.00
Circuit
4. Group 1
Tabata
10.00-
Group 2
Tabata
10.00-
10.00-
11.00
Circuit
11

11.00 11.00
5. Group 1
Tabata
10.00-
11.00
Group 2
Tabata
10.00-
11.00
10.00-
11.00
Circuit
6. Group 1
Tabata
10.00-
11.00
Group 2
Tabata
10.00-
11.00
10.00-
11.00
Circuit
7. Group 1
Tabata
10.00-
11.00
Group 2
Tabata
10.00-
11.00
10.00-
11.00
Circuit
8. Group 1
Tabata
10.00-
11.00
Group 2
Tabata
10.00-
11.00
10.00-
11.00
Circuit
9. Group 1
Tabata
10.00-
11.00
Group 2
Tabata
10.00-
11.00
10.00-
11.00
Circuit
10. Group 1
Tabata
10.00-
11.00
Group 2
Tabata
10.00-
11.00
10.00-
11.00
Circuit
11. Group 1
Tabata
10.00-
11.00
Group 2
Tabata
10.00-
11.00
10.00-
11.00
Circuit
12. Group 1
Tabata
10.00-
11.00
Group 2
Tabata
10.00-
11.00
10.00-
11.00
Circuit
12

Part 6. Program template
Group fitness class plan (show example of one session only)
Class name: Tabata class
Description of class:
High fitness training with high intensity. A combination of weight and body
exercises are practiced to keep improving fitness levels, strength, stamina and
body metabolism by reducing fats
Duration: 1 hour
Equipment list: Room, Mats for exercise, Squat, Installation of music box
Style of music: Tabata songs. Please find link here.Tabatasongs.com
Pre-class instructions: Different style of exercises are explained
Exercise description Modification Progression
Warm-up
1. Arm swing
over and
across
Finding ROM (Range of
Motion
Rise speed and ROM
2.Roll the lateral
shoulder
Finding ROM Rise speed and ROM
3.Lunges and reverse
lunges
Finding ROM and use
railings for balancing
Rise speed
4.Squats Finding ROM and use
railings for balancing
Rise speed
5.Tall knees Impact is low by placing
foot on the floor.
Impact is high if it is
jump
Rise speed
Conditioning 1. Reverse
cycling
Knees is positioned to
the top of the table
During stretching leg is
positioned as low as
possible
2. Sitting in V
1,2,3
For 2 sec hold knees
when feeling tired
1.sat down and bent knees
90 degrees and leaned back
2.In addition to first step
feet is lifted from the floor
3.In addition to second step
feet is pulsated both in and
out
3. Planks 1,2,3,4 For 2 sec drop one
knee when feeling tired
1.Position of plank is
elbows are placed on mat
beneath the shoulders
2.In addition to first step
one leg is lifted up
3.In addition to second step
lift another leg
4.Both the feet are
switched to normal position
and alternatively do the
same
4. Sitting in V
1,2,3
For 2 sec hold knees
when feeling tired
1.sat down and bent knees
90 degrees and leaned back
2.In addition to first step
13

feet is lifted from the floor
3.In addition to second step
feet is pulsated both in and
out
5. Reverse
cycling
Knees is positioned to
the top of the table
During stretching leg is
positioned as low as
possible
6. Sitting in V
1,2,3
For 2 sec hold knees
when feeling tired
1.sat down and bent knees
90 degrees and leaned back
2.In addition to first step
feet is lifted from the floor
3.In addition to second step
feet is pulsated both in and
out
7. Planks 1,2,3,4 For 2 sec drop one
knee when feeling tired
1.Position of plank is
elbows are placed on mat
beneath the shoulders
2.In addition to first step
one leg is lifted up
3.In addition to second step
lift another leg
4.Both the feet are
switched to normal position
and alternatively do the
same
8. Sitting in V
1,2,3
For 2 sec hold knees
when feeling tired
1.sat down and bent knees
90 degrees and leaned back
2.In addition to first step
feet is lifted from the floor
3.In addition to second step
feet is pulsated both in and
out
9. Cardio
workout
10.Lower body
exercises
11.Upper body
exercises
12.Glutes and
core
Cool-down
Chest
Glutes
Quad
Stretching shoulders
Triceps
14

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