Level 3
Exercise Programming
and Coaching
Practical Workshop Manual
Future Fit Training vision statement
‘To be regarded as the organisation that leads by example and is driven by a desire
to make a difference to our learners, to our staff, to our partners, to our society and
to our industry.’
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© Future Fit Training August 2019
Prepared by the Future Fit Training team of management and fitness consultants
© Future Fit Training Limited August 2019
All rights reserved. No part of this work may be reproduced in any form by photocopying or any other
means, without the express written permission of:
Future Fit Training Limited
Suite 24 Katana House
Fort Fareham Industrial Estate
Newgate Lane
Fareham
Hants
PO14 1AH
Tel: 01329 823400
www.futurefit.co.uk
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Content
Page
Course structure
4
Who is involved
5
Student charter
6
CIMSPA code of conduct
7
The role of a personal trainer
13
Introduction
14
Chapter 2
Fitness assessment
21
Chapter 3
SMART goal setting
55
Chapter 4
Dynamic stretching and partner assisted flexibility
59
Chapter 5
Exercise prescription guidelines and programme design – CV
training
71
Chapter 6
Exercise prescription guidelines and programme design –
resistance training
83
Chapter 7
Home training and using resistance bands
89
Chapter 8
Assessment requirements
97
Appeals procedure and form
100
Chapter 1
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Course structure
The complete course is composed of 5 parts:
Online study
1. Advanced Anatomy and Physiology e-learning course (4 weeks)
2. Level 3 Exercise Programming and Coaching e-learning course (6 weeks)
Practical element
3. A practical workshop (2 days)
4. A period for you to work with a client and compile a portfolio of evidence (6
weeks)
5. A practical assessment (1 day)
So at this stage you should have completed both your Advanced Anatomy and
Physiology and Level 3 Exercise Programming and Coaching e-learning courses.
About your course
Once successfully completed, this course and the assessment will form part of the
Level 3 Certificate in Personal Training.
In order to obtain the full Level 3 Certificate in Personal Training you will also need to
successfully complete the courses and associated assessments listed below:
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Level 2 Anatomy and Physiology for Exercise
Level 2 Gym Instructor
Nutrition and Weight Management
Building your Fitness Business
Once you have achieved your Level 3 certificate you can progress into work as a
personal trainer. Please refer to our website for further information on other courses
and progression routes. If you are unable to complete all of the courses to make up
the full qualification, please talk to your Training Coordinator about the possibilities of
obtaining credits for the units that you do complete.
How will I be assessed?
You will need to successfully complete the following:
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1 written multiple-choice assessment based on the Advanced Anatomy and
Physiology course. This will be taken on your practical workshop Advanced
Anatomy and physiology
Prepare a portfolio of evidence and coach a personal training session, which
your assessor will observe
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Who is involved in this award?
Tutors
Tutors will be provided by the Future Fit School of Personal Training and will
facilitate your learning on the practical course. Support outside of your course input
days is available from the Tutor Support Team who can be contacted by e-mail on
TSindividualexercise@futurefit.co.uk or by phone on 01329 823400.
Assessors
Assessors will be provided by the Future Fit School of Personal Training. They will
assess your multiple-choice written assessment, your portfolio of evidence and judge
whether you are competent in the practical assessment. They are competent in this
vocational area and trained in assessment practice.
Internal Quality Assurers
Internal Quality Assurers will also be provided by the Future Fit School of Personal
Training. You may meet an Internal Quality Assurer at some point during your course
and they may wish to speak to you. Their role is to make sure that all assessors are
making sound judgements and that they are following correct assessment
procedures. They do not assess you. They are competent in this vocational area and
trained in internal quality assurance practice.
External Quality Assurers
The Awarding Organisation has to ensure that all of its centres meet the standards
which the regulatory authorities have set. They do this by appointing an External
Quality Assurer to the centre who makes regular visits to check their standards and
to make sure that assessments meet the national standards. They will examine
evidence in portfolios and observe assessments. They may wish to speak to some
candidates. They are competent in this vocational area and they will be a qualified
External Quality Assurer or working towards an external quality assurance award.
Access to assessment
What happens if I have particular assessment needs?
You must have the same chance as everyone else to prove your competence. If you
need mechanical, electronic or other aids to show your competence, please talk to
your Training Coordinator. You can use aids as long as they are generally
commercially available and it is practical to use them during your normal work.
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Student Charter
You can expect Future Fit Training to:
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Provide you with first-class training and resources via our team of highly
qualified, professional tutors
Co-ordinate your training programme and provide you with regular information
regarding your training throughout your time with us
Offer appropriate advice, guidance and support as you progress through your
studies
Employ fair, valid and appropriate assessment methods thereby ensuring that
your qualifications always remain highly respected within the industry
Ask you for your views and listen to your constructive feedback so that we can
continuously enhance the quality of your courses and overall experience with
us
Communicate with you regularly to keep you abreast of Company, course and
training developments and encourage you to feel part of the Future Fit student
community
As a student you will:
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Do your best to make the most of the opportunities and facilities provided by
Future Fit Training, your courses and tutors
Participate in a friendly, professional manner and with respect for your fellow
students, tutors, assessors and venue staff
Take responsibility for managing your learning, allocating yourself sufficient
study time to enable you to achieve your goals and meet the required
deadlines
Contact our support teams if you require help with your studies to give us the
opportunity to assist you in the most appropriate manner
Ensure your contact and personal details are always up to date and reply
promptly to our correspondence
Ensure you are medically fit and well enough to attend each session of your
course or workshop. If this appears not to be the case the tutor has the right to
request you leave a session and you may incur a fee to re-book your training
Report any new or changing medical conditions to us promptly. This may
result in our requesting a GP’s certification prior to you attending any courses
or workshops
Ensure you do not attend any courses or workshops while under the influence
of alcohol or drugs (other than prescribed medication)
Attend sessions on the understanding that your tutor has the right to request
you leave if they feel your behaviour is inappropriate or disruptive. Note that
under such circumstances there will be an administrative charge to re-book
your training
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CIMSPA Code of Conduct
The Chartered Institute for the Management of Sport and Physical Activity (CIMSPA)
is the professional development body for the sport and physical activity workforce in
the United Kingdom, championing professionalism and integrity, in order to facilitate
a workforce that can inspire and engage communities to lead healthy and active
lives.
CIMSPA believes that, in order to enhance public confidence and trust in the sport
and physical activity sector, members must commit to achieving a high standard of
conduct which is detailed within this CIMSPA Member Code of Conduct.
This Code of Conduct (the Code) is the standard of conduct expected of all CIMSPA
members, regardless of membership level, category or status. It outlines the
minimum standards in relation to practice, behaviour and attitudes that clients,
customers, participants, colleagues, peers, employers, sector agencies, or any other
engaged party (individuals) can expect to experience from CIMSPA members.
The Code is a mandatory set of requirements that CIMSPA members must fully
adhere to at all times. Failure to adhere to the Code may result in sanctions being
taken against individual CIMSPA members, which could include, but not be limited
to, the removal of CIMSPA membership.
The Code will be governed by CIMSPA and outlines the mandatory practices that all
CIMSPA members must adhere to, whether they are employed, self-employed,
voluntary, retired, a student, or a graduate.
The 5 areas of mandatory practice in the Code
1. The creation of a positive and active impact on Individuals who engage in
sport and physical activity
1.1. Project and effect an image of professionalism
1.2. Respect individual differences and diversity
1.3. Identify and respect the physical limits and ability of individuals
1.4. Ensure and encourage individuals to engage in, and prepare for,
participation in appropriate activities
2. The provision of high-quality experiences
2.1. Operate within the professional boundaries as defined by the professional
standard(s) aligned to each individual’s CIMSPA membership category
2.2. Operate within the professional boundaries of the relevant CIMSPA
membership categories
2.3. Recognise the limits of the CIMSPA members own professional boundaries
and act in the best interest of the Individuals
2.4. Deliver CIMSPA member’s practice based on current and up-to-date
knowledge and research
2.5. Advocate a healthy, active, lifestyle
2.6. Promote the welfare and best interests of Individuals
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3. Working practices that encourage integrity, inclusivity, ethical behaviour
and conduct within safeguarding guidelines
3.1. Undertake all professional actions with integrity and inclusivity
3.2. Understand and adhere to relevant legal responsibilities and accountabilities
3.3. Operate with the appropriate duty of care towards all Individuals, particularly
when dealing with accidents and emergencies
3.4. Accept responsibility for CIMSPA members own professional decisions made
3.5. In accordance with the Equality Act 2010, treat Individuals equally,
sensitively and free from discrimination, within the context of the activity,
service provided and the Individual’s ability
3.6. Refrain from actions towards Individuals that could constitute bullying,
harassment or intentionally harming another
3.7. Provide sufficient safeguarding arrangements in accordance with relevant
safeguarding guidelines, aimed at ensuring the emotional, psychological and
physical wellbeing of all Individuals
3.8. Ensure clarity, honesty and accuracy in all communications, marketing and
promotional resources
3.9. Inform and offer transparency to all Individuals of any financial costs related
to the activity/future activities that they will incur
3.10. Hold, or operate under, insurance cover appropriate to the activities
undertaken with or by Individuals
3.11. On request, provide details of relevant qualifications, experience and
CIMSPA membership to all Individuals
3.12. Respect and preserve confidential information and privacy and adhere to
data protection law
3.13. Do not condone or advocate the use of performance enhancing substances,
products, or practices that may be hazardous to health
4. A commitment to the maintenance and improvement of professional
practice
4.1. Obtain the required knowledge, skills and behaviours in accordance with the
relevant professional standard(s)
4.2. Maintain own level of competence by undertaking regular continuing
professional development (CPD) activities, in accordance with CIMSPA’s
CPD policy
4.3. Seek CPD activities that are recognised by CIMSPA (endorsed/
developmental)
4.4. Participate in developing fellow colleagues, volunteers and students’
knowledge, skills and behaviours
5. The maintenance of the professional reputation of CIMSPA
5.1. Support CIMSPA’s mission and vision
5.2. Comply with all reasonable requests made by CIMSPA, in support of its
mission and vision
5.3. Work within the confines and requirements of applicable law at all times
5.4. Comply with all reasonable requests made by CIMSPA in the event of any
investigations
5.5. Behave in a manner that reflects positively on the sport and physical activity
sector
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5.6.
Do not undertake activities, prejudices, or behaviours that would bring any
of the following into disrepute:
5.6.1. The CIMSPA member
5.6.2. Other CIMSPA members
5.6.3. Sport and physical activity professionals
5.6.4. Employers
5.6.5. CIMSPA
5.6.6. The sport and physical activity sector
5.7. Avoid inappropriate and offensive behaviour with or towards Individuals
5.8. Adhere to the duty to report principle so that any knowledge, suspicion or
act of abuse, improper behaviour or non-adherence to the code is reported
to CIMSPA
For more details and to download the full code, visit:
https://www.cimspa.co.uk/about/governance/member-and-partner-codes-andpolicies/membership-code-of-conduct
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Congratulations on completing the e-learning component of your Blended
Learning Level 3 Exercise Programming and Coaching course
Welcome to your practical workshop, the next step on your journey to becoming a
personal trainer. This workshop will allow you to apply the knowledge you have
acquired on the e-learning component of your course in a practical situation. It will
also provide you with an opportunity to address any questions you may have
regarding what you have learnt on the e-learning component of your course.
Remember that you can also download the transcripts of all the online lessons and
you will have access to the online component of the course for two years after you
have completed it. These are very useful resources that you can refer to once you
begin working as a personal trainer.
The fitness industry is exciting but competitive. As you have seen from the online
part of your course, personal training involves a lot more that giving general advice
on fitness training. You will need to be confident and properly prepared to get up and
running as a personal trainer, and this course will provide you with the perfect
foundation to become successful.
Reflections diary
Your assessment for this qualification requires you to reflect on the roles, duties and
practice of a personal trainer.
Over the course of your 2-day Exercise Programming and Coaching workshop, as
well as the time you work with your client in preparation for your assessment and
your own experiences of gyms and the health and fitness industry, you should make
observations, speak to relevant people and conduct research in order to reflect on
the range of topics listed below.
You should reflect on good practice and your own strengths and areas for
improvement in relation to the below topics, then identify how you will use the
information you have gathered for your own development.
Within each topic you could consider the Code of Conduct, relevant legislation and
industry guidelines.
Your Level 3 Exercise Programming and Coaching e-learning course also contains
useful information to help you with this task.
You should then transfer your notes and comments to the Reflections diary of your
portfolio in preparation for your assessment.
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Observations/comments
Development points
Professional conduct and
ability to portray a
professional image
Adherence to professional
ethics related to the role of a
personal trainer
Compliance with current
legislation and organisational
procedures relevant to your
role which contribute to an
effective personal training
service
Ability to build rapport and
communicate effectively and
appropriately with clients and
other professionals
Identification of evidencebased and reputable sources
of information to advise
clients effectively
Ability to incorporate
technology within practice to
support clients effectively
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Chapter 1
The role of a
personal trainer
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Introduction
Previously we have examined what a personal trainer does and the knowledge, skills
and attributes you need to develop to become a highly skilled professional. Let’s just
remind ourselves of what these are.
What makes a good personal trainer?
The professional standard for personal trainers, published by the Chartered Institute
for the Management of Sport and Physical Activity (CIMSPA), states that:
“The role of a Personal Trainer is to coach clients (on a one to one and small group
basis) towards their health and fitness goals. Through the design and provision of
creative and personalised exercise programmes and instruction, nutritional advice
and overall lifestyle management, Personal Trainers will motivate clients to positively
change their behaviour and improve their overall wellbeing by providing specialist,
tailored advice within their scope of practice, while always being aware of when to
refer clients to relevant appropriate professionals for specialist information and
guidance.”
If an issue or condition is highlighted outside of the personal trainer’s qualifications,
experience and understanding, then the personal trainer must refer the client to an
appropriate health care professional. When planning goals it is important that you
consider the realism and various outcomes possible. You will need to ensure that
any goals defined are agreed with your client and are specific to their needs. If they
are not then more realistic and appropriate goals will need to be defined. The
prescription will need to be appropriate and at a level equal to your client’s ability.
Your client must be able to develop in line with current exercise and health-related
recommendations and guidelines. So make sure that your clients are motivated
throughout their prescription and don’t forget to monitor their improvements at
regular intervals. This will ensure your clients are on target to achieve their goals.
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Your responsibilities as a personal trainer
Your main responsibility as a personal trainer is to develop an exercise programme
for each of your clients that is safe and effective and to supervise them as they go
through this programme. However, you also have other essential responsibilities
which are perhaps less obvious at first sight. These include:
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Keeping clients properly informed about all aspects of their training and
development
Complying with health and safety rules
Ensuring qualifications are updated
Conducting yourself with professionalism
Storing information securely
What you need to know as a personal trainer
Prescribing exercises – your client will expect you, as a personal trainer, to prescribe
safe and effective exercises for them. To do this you need to have a sound
understanding of the theoretical basis of exercise prescription. You need to have a
practical working knowledge of how each exercise is performed and what equipment
is required.
When you train clients in their homes you need to know how to do this safely without
sophisticated gym equipment.
Exercise physiology – exercise like anything else is subject to fads and fashions.
However, as a personal trainer you have to be aware of the deeper physiological
knowledge that underpins the subject.
Understanding normal and abnormal physiological responses and how the body
adapts to exercise will help you ensure your exercise prescription is safe and
effective.
Kinesiology – when you develop an exercise programme you have to understand the
muscle activity and biomechanics involved in each exercise so that you can adapt
and progress it to suit your clients’ needs and abilities.
Skills of a personal trainer
It is important that we understand the role and responsibilities of the personal trainer.
In addition to these we need the relevant skills that will provide the best opportunity
to be successful. This means that we need to be able to demonstrate our knowledge,
abilities and understanding of how to perform numerous activities well. These could
include:
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Health screening – you’ll need to know accurately the health status of all your clients
before you can start to prescribe exercise programmes for them. To assess their
health you need to be able to administer health screening questionnaires and use
the results when prescribing exercise. In some cases you may need to refer them to
their doctor for medical clearance to ensure that it is safe for them to exercise.
Fitness assessment – it’s your job to test how fit your clients are to start with so that
you can create appropriate programmes for them and measure their progress.
Behaviour management and lifestyle coaching – your clients will only enjoy the
benefits of their exercise programmes if they’re able to keep to a regular routine.
However, for many people making such a lifestyle change can be difficult for a
variety of reasons. Our Behaviour Change Coaching course covers this topic
comprehensively.
If your client seems to be having difficulties of this sort you should try to discover the
barriers that are preventing them from making progress. You can then suggest
strategies for overcoming them and motivating them to deal with their problems.
Nutrition – even with a good exercise programme, without effective nutrition your
clients will struggle to reach their goals so it’s essential you learn how to ensure they
are consuming the correct nutrients at the right times. The Future Fit School of
Nutrition offers a range of courses to help you do this.
Stress management – most people have suffered from stress at some time in their
lives. As part of the general package of fitness measures you prescribe for your
clients, you will also review their stress levels. If they are raised you will be able to
suggest strategies for stress reduction.
Business – in addition to understanding client-centred skills you’ll need to think about
running your personal training business, including administration, sales and
marketing. This is important for getting established properly, letting people know
about the existence of your business and the services you offer, and forging a
successful career. It’s easy to think that the world will beat a path to your door but in
reality it won’t, however brilliant a trainer you are.
You can learn more about this in our Building your Fitness Business course.
Notes:
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What services are required from a personal trainer?
Clients come in all shapes and sizes – they also seek your services and advice for
all sorts of reasons.
Improving health – a large proportion of clients will want to know how to get fit and
lead a healthier life. However, most will also have specific health and fitness
concerns and challenges that they want your advice about and no-one is ‘typical’.
Managing weight – obesity is a major medical concern in today’s society. You can
help your clients change their sedentary behaviour habits and manage their weight
by getting them to enjoy regular exercise.
Improving appearance – this is arguably the number one reason clients seek the
help of a personal trainer. Improving body composition (reducing fat and gaining lean
muscle) and posture can contribute to this goal.
Rehabilitation – some clients may engage your services to help them get back into
full fitness after illness or injury.
These clients can seriously test your knowledge of anatomy and your ability to
prescribe suitable exercise programmes.
What other services are required from a personal trainer?
Clients will seek your advice for other reasons as well.
Improving athletic performance – this is a highly specialised area. You will need
specific knowledge and experience gained from further courses to help your clients
with this.
Managing stress – many clients need assistance with managing stress. Along with
obesity, stress is one of the most common problems of modern life. If unchecked it
can seriously affect people’s health. Fortunately you can help your clients with
specific stress-reducing exercises.
Medical referrals – these can be a good source of new clients for any personal
trainer. Remember this course does not qualify you to take on clients referred by a
GP. You will need to pass our Exercise Referral for Health Management course to
be able to do this.
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Who requires personal training?
Personal training was once viewed as the preserve of the rich and famous,
professional athletes and business executives. However, today many people from all
walks of life look for the advice, support and motivation that personal training can
provide. People will engage the services of a personal trainer for a variety of
reasons.
It is important that you understand these reasons because the closer the service you
provide matches the needs of your clients, the more successful you are likely to be.
What clients expect from you
It goes without saying that clients expect a personal trainer to be able to teach safe
and effective exercise. Let’s look at the other qualities a client has a right to expect
from a personal trainer.
Professionalism – you should be professional about all aspects of your business,
from the way you present yourself to how you communicate your knowledge and
skills.
Being professional also involves knowing your professional boundaries such as
when clients should be referred to a health care professional. Every client you train
should have a professional experience from start to finish.
Consistency – your clients will expect the same high quality of service from you
during every session. Whatever you feel inside you can’t afford to have good days
and bad days.
Enjoyment – unless you are working with professional athletes, exercise is normally
a leisure activity for your clients, so you should try to make sure that they enjoy what
they are doing.
Clients find it hard to stick to an exercise programme if they find it dull and boring.
However, you can make it enjoyable by the way you interact with them and take on
their exercising likes and dislikes. For example if your client enjoys using the crosstrainer but hates running, then let them use the cross-trainer, providing it’s
appropriate for them.
Results – the bottom line is that clients want results. Every client will have a goal of
some sort that they want you to help them achieve. Typically they will want to be
able to see increased fitness or some other physical change such as a reduction in
body fat or increase in muscle.
Your effectiveness and reputation as a personal trainer will be judged by your ability
to help your clients achieve their goals. Your professional reputation will attract new
clients and make the ones you already have stay with you. The more clients you
have the more successful your business will become.
So if you want to be successful make sure your clients get results!
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Your responsibilities as a personal trainer for group and individual training
Recent years has seen the increase in popularity of small and large group training,
or ‘bootcamps’. This is due to a number of factors including trainers’ desire to boost
their income and the economy which has left consumers seeking more cost-effective
solutions to their health and fitness goals. Group training can take place within a
gym. However, many clients may not like to exercise in that environment but would
still like the camaraderie and motivation gained from exercising with other people.
Outdoor training sessions are therefore very common. A small group can range from
2-3 clients to whatever the trainer feels comfortable with, but 4-8 people is common
practice.
There are several factors to consider when training groups of people including:
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Taking into account everybody’s availability when you’re arranging your
session times
Deciding on the types of activities or exercises your clients will be doing
beforehand
Choosing your activities based on resources available to you
Ensuring you have enough equipment for the session
Keeping everyone motivated throughout the session
When planning the activities, recognising that not all clients are of the same
ability
Monitoring each clients’ progress and development individually
Our Circuit Training, Complete Kettlebell Trainer and Functional Equipment Training
courses all contain ideas on how to plan group training programmes and sessions.
Managing supervised and unsupervised sessions and client contact
From a cost perspective it’s unreasonable to presume that all of your clients can
afford to pay for numerous individually supervised sessions each week. In reality
most clients will have a supervised session once or twice a week. In addition to this
most, if not all, will expect a programme for several unsupervised sessions.
Therefore when you develop your clients’ programmes you will need to
accommodate both supervised and unsupervised sessions.
One factor to consider is that during a supervised session exercise adherence may
be high but during the unsupervised sessions this may drop. When developing an
unsupervised session there are several factors that can increase adherence.
Typically clients most likely to adhere to unsupervised sessions will:
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Have a lower body mass index (BMI)
Have a good base level of fitness at the start of the programme
Have fewer signs and symptoms of chronic degenerative disease
To help increase adherence during the unsupervised sessions it’s important to
address with the client the importance of keeping an exercise diary in which they
should record what they have done as well as how they felt during the session.
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Chapter 2
Fitness
assessment
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Introduction
In order for you to create the optimum exercise programme for your clients, you need
to have a comprehensive understanding of their strengths, weaknesses and fitness
goals. To help you achieve this you can employ some form of fitness assessment.
In the online lessons we explored the process of fitness assessments from the taking
of resting measurements of heart rate and blood pressure to the assessment of body
composition, muscular strength and endurance, cardiorespiratory fitness and
flexibility. In this part of your practical course you will get the opportunity to practise
all of the assessments you learnt online.
Components of a typical fitness assessment
A typical health-related fitness assessment should include measurements of a
client’s blood pressure and resting heart rate, height, weight, body composition,
cardiovascular fitness, muscular strength and endurance and flexibility.
Order of assessments
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Resting heart rate (ideally taken by client)
Blood pressure
Height, weight and body composition
Cardiovascular fitness
Muscular strength and endurance
Flexibility
Although the tests above are used within a typical assessment there may be times
when it is inappropriate to assess. These could include any of the following:
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It is potentially unsafe for your client
The client is unwell or injured (the results are likely to be inaccurate)
The client is pregnant
Pre-test instructions for your client
Give your client the following instructions before the day of their test:
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Wear clothes suitable for exercising in
Drink plenty of fluids over the 24-hour period preceding the test and avoid
diuretics (alcohol and caffeine) unless taking prescribed diuretic medication
Avoid food, tobacco and caffeine 3 hours before the test
Avoid exercise or physical activity before the test
Have an adequate amount of sleep (6-8 hours) before the test
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Pre-test instructions for you
Before your client takes their assessment you should:
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Check all the equipment and recalibrate if necessary
Provide your client with an informed consent form
Review their current and previous medical history
Make sure there are no contraindications to testing your client that day, or the
need for client referral
Check your client understands the reasons for the tests
Make sure all your client’s questions are fully answered and understood
Test environment
On the day of your client’s test:
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The room temperature should be 20-22°C (68-70°F) with humidity at 60% or
less if possible
Provide as relaxing an environment as possible to minimise your client’s
anxiety
Put your client at ease by ensuring your demeanour is one of relaxed
confidence
Take appropriate steps to prevent interruptions and guarantee privacy
Do not rush the testing procedures
Informed consent form
Before you begin your assessment you must gain your client’s informed consent.
This is an important ethical and legal consideration and is met by getting your client
to sign an informed consent form.
We have provided an example of an informed consent form below and in the
resources section of your online course.
Notes:
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Informed consent
Fitness assessment
The purpose of the fitness assessment is to provide individualised exercise
programmes, offering greater safety and benefit to you. The tests are sub-maximal
but you will exercise at a moderately high level for a short period of time and may
become hot and breathe more quickly than normal. In participating in these activities
you may be at risk of injury and even the possibility of death.
A range of appropriate tests will be selected and may include




A cardiovascular fitness assessment
Strength, power and endurance assessment
Flexibility and mobility assessment
Body composition analysis
All tests will be explained to you prior to commencement. You will have the
opportunity to ask any questions about the test and are free to withdraw at any time.
All information will be kept confidential. All of the tests are performed in such a way
as to minimise any risk of injury. Please inform the instructor of any reason why you
should not participate in exercise, such as illness or any injury which could be
aggravated by exercise. If at any time you feel undue pain or discomfort, stop the
test and inform the instructor of your symptoms.
Exercise programme
Following the tests, an individualised exercise programme will be designed for you.
This will involve activities to progressively challenge your cardiorespiratory and
musculoskeletal systems (heart, lungs, muscles and joints). You may feel tired
during and following the exercise sessions, and occasionally experience some
soreness, but this is not unusual and you will be monitored closely. Please consult
your trainer if you have any concerns.
Declaration
I hereby state that I have read, understood and answered honestly the questions on
the PAR-Q, and that the fitness tests and assessments have been explained to me.
I am willing to participate in physical activities that may include aerobic exercise,
resistance exercise and flexibility exercises. I realise that in participating in these
activities I may be at risk of injury and even the possibility of death.
I hereby confirm that I am participating voluntarily and understand that I can
withdraw at any time.
Client’s name
Date
Client’s signature
Trainer’s name
Date
Trainer’s signature
Additional note: I confirm that I have taken medical advice and my doctor has agreed that I should
exercise
Name
Signature
Date
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Resting measurements
Fitness assessment is not just about physically demanding tests. Taking resting
measurements of your clients’ heart rate and blood pressure can provide you with
valuable information about their health.
Resting heart rate
The most commonly used pulses are the radial, carotid and the brachial.






Radial artery – the radial artery is the preferred site for manual monitoring of
your client’s heart rate. You can find this pulse by lightly placing three fingers
in line with the saddle joint of the thumb. When feeling for your client’s pulse
do not use your thumb because you will be able to feel your own pulse and
may not be able to distinguish it from your client’s
Carotid artery – if you choose to use the carotid artery to take your client’s
pulse don’t use heavy pressure. This could cause your client’s heart rate to
slow down due to the action of baroreceptors
Brachial artery – this is located just above the elbow joint on the side of the
arm nearest the body
Taking your client’s pulse – when you have found your client’s pulse, count
‘‘one, one, one…’’ to establish your client’s heart rate rhythm. Once you have
established the rhythm, start on a full beat as you go on to count ‘‘one, two,
three…’’. You can best record your client’s resting heart rate by using a 60second count, although a 30-second count multiplied by 2 is also acceptable
Accurate measurement – your client’s resting heart rate will be more
accurately measured before they get out of bed in the morning after a restful
night’s sleep
Ideally you will ask your client to take their RHR over three consecutive
mornings, using the lowest reading for comparison and target heart rate
calculations
Activity 1:
Measure your partner’s resting heart rate and record your findings below.
Date and
reading
Date and
reading
Date and
reading
Lowest
reading
Resting heart
rate
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Measuring resting blood pressure
Blood pressure can be effectively measured with an electronic monitor, using a cuff
wrapped around the upper arm. Make sure your client does not smoke or drink
coffee or tea for at least 30 minutes before the assessment.
1. Sit your client quietly in a chair with a back and with both feet on the floor. Their
arms should be supported at heart level for at least 5 minutes before the
measurement is taken
2. Make sure your client is as calm as possible
3. Wrap the cuff firmly around the arm with its lowest margin about 1’’ (2.54 cm)
above the triangular area on the anterior view of the elbow (antecubital fossa)
4. The appropriate cuff size must be used to ensure an accurate measurement. The
bladder within the cuff should encircle at least 80% of the upper arm. Many adults
require a large adult cuff. If the bladder is too small, you are likely to overestimate
a client’s blood pressure. If it’s too large, you are likely to underestimate their
blood pressure
5. On most monitors it’s now simply a case of pressing the ‘start’ button and letting
the unit inflate the cuff and take the measurement automatically, which will take
around 30 seconds
6. Record the final measurement, comprising systolic and diastolic figures
7. A minimum of two measurements should be made with at least one minute of
recovery between them to allow normal circulation to be restored
If the client’s blood pressure is above normal a second measurement should be
taken on a separate occasion to confirm the reading.
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Activity 2:
Measure your partner’s blood pressure and record your findings below.
Date
Systolic
Diastolic
Classification
1st reading
2nd reading
Classification of blood pressure level of the British Hypertension Society
Blood pressure
Systolic blood pressure
(mmHg)
Diastolic blood pressure
(mmHg)
<120
<80
120-129
80-84
130-139
85-89
140-159
90-99
160-179
100-109
>180
>110
Optimal
Normal
High normal
Hypertension
Grade 1 (mild)
Grade 2 (moderate)
Grade 3 (severe)
Isolated systolic hypertension
Grade 1
Grade 2
140-159
<90
>160
<90
This classification equates to the European Society of Hypertension, World Health
Organisation and the International Society of Hypertension and is based on clinical
blood pressure and not values for ambulatory blood pressure measurements
Table 2.1: Classification of blood pressure levels
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Assessing body composition
Having too much or too little body fat can be detrimental to your client’s health and
physical performance. Consequently it is important that you assess your client’s
body composition. This will enable you to devise a suitable exercise programme for
them and help them achieve healthy body fat levels. It will also help you to track
changes in your client’s body composition as they progress.
Body mass index (BMI)
The body mass index (BMI) or the Quetelet index is a mathematical formula to
calculate a client’s weight relative to their height (and is therefore not actually a
measure of body composition). Before you use the BMI, you should review your
knowledge of its limitations before deciding whether it is appropriate. For example,
there would be little point in calculating the BMI of a very lean, highly muscular body
builder.
The formula for calculating BMI is:


Weight (kg) divided by height in metres squared or w/ht²
For example: 67 kg (weight) ÷ 2.89 m (1.7 x 1.7 m² height) = 23.18 (normal
weight)
BMI classification
Classification
BMI (kg/m²)
Underweight
Less than 18.5
Normal weight
18.5-24.9
Overweight
25.0-29.9
Obesity grade 1
30.0-34.9
Obesity grade 2
35.0-39.9
Obesity grade 3
40 or greater
Note: Excludes pregnant women (data from World Health Organisation 1998 cited by Heyward, 2006)
Table 2.2: Classification of BMI
Activity 3:
Calculate your partner’s BMI and record your findings below.
Weight
Height
BMI
Classification
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Circumference measurements
Taking circumference measurements allows you to track changes in various areas of
the body, resulting from a reduction in body fat and lean muscle gain, for monitoring
both health and aesthetic progress. Circumference measurements are easily used to
assess body composition, even with overweight clients. A number of sites are
suitable for circumference measurements.
How to measure circumferences
It puts your client at ease if you have a clear procedure for taking their
measurements. Here is a step-by-step guide to measuring a client’s waist.






Make sure your client stands upright and relaxed with their feet together
Take all measurements with a flexible but inelastic tape measure
Place the tape on the surface of the skin without compressing the
subcutaneous fat
Take duplicate measurements at each site and repeat if the duplicate
measurements are not within 5 mm of each other
Rotate through the measurement sites to allow the skin to return to normal
Use the average of the two measurements, provided they are within 5 mm of
each other
Assessing a client’s risk category from their waist measurement
The NHS guideline is that you should recommend that clients lose body fat when
their waist measurement is greater than 102 cm for men, and greater than 88 cm for
women.
Men
Women
Ideal
<94 cm
<80 cm
High
94-102 cm
80-88 cm
Very high
>102 cm
>88 cm
Table 2.3: NHS guidelines on waist circumference
Assessing a client’s risk category from their waist:hip ratio
Waist:hip ratio offers a further measure to indicate distribution of body fat.
Using the measurements explained in the circumference measurements section, you
will be able to calculate your client’s waist to hip ratio:
Waist:hip ratio = waist (cm)/hips (cm)
This example demonstrates how you would calculate this for a client with a waist
measurement of 92 cm and a hip measurement of 99 cm:
92/99 = 0.93
A ratio of 1.0 or more in men or 0.85 or more in women indicates that too much fat
weight is being carried around the waist in relation to the hips. This increases the risk
of diseases that are linked to obesity, such as type 2 diabetes and heart disease.
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Site
Abdomen
Anatomic site
Picture
It’s best to measure your
client’s abdomen at the
place where it protrudes
the most (called the
‘greatest anterior
extension’). This is
usually at the level of the
navel or ‘umbilicus’
Next take a horizontal
measurement of the
Buttocks/hips maximum circumference
or posterior extension of
your client’s buttocks
Iliac crests
Waist
Take a horizontal
measurement around
your client’s body level
with their iliac crests
With your client still
standing upright with
their abdomen relaxed,
take a horizontal
measurement at the
narrowest part of their
torso at the level of the
‘natural’ waist. This is
above their umbilicus
and below their sternum
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Site
Chest
(for males)
Upper arm
Thigh
Calf
Anatomic site
Picture
Following natural
exhalation, your client
should stand relaxed
and upright. Take a
horizontal measurement
at the mid sternum with
the arms relaxed at the
side of the body. Ensure
arms are not included in
the measurement
The client should stand
with their right upper arm
horizontal so that the
elbow is flexed to 90º at
shoulder height resulting
in the forearm being
vertical. The biceps
should then be fully
contracted isometrically
and a vertical
measurement around
the peak of the biceps
taken
Horizontal measurement
taken half way between
the anterior superior iliac
spine (ASIS) and top of
the patella with the client
standing with weight
evenly distributed
between both legs
With your client stood
with weight evenly
distributed between both
legs, measure
horizontally the largest
circumference in the calf
area
Table 2.4: Anatomic locations of circumference measurement sites
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Activity 4:
During the practical session, measure your partner’s circumferences and record your
findings below.
Circumference
Measurement (cm)
Abdomen
Hips
Iliac
Waist
Chest (for males)
Upper arm
Thigh
Calf
Using the first four measurements from the table above you can use the calculator
on the Student Zone to calculate body fat percentage.
Assessing body fat percentage using the skinfold method
The skin folds method (SKF) involves measuring the fat directly beneath a client’s
skin using callipers. If you follow the correct procedures, body composition
determined from SKF has an accuracy of +/- 3.5%.
Skinfold measurement technique
It is recommended that you practice your technique with 50-100 clients to develop
your skill and proficiency.
 Take all measurements on the right side of the body – it is standard practice to
always take SKF measurements on the right side of your client’s body
 Grasp the SKF – now lift the fold 1 cm above the site you want to measure by
placing your thumb and index finger 8 cm apart at a right angle to the long axis
of the SKF. For clients with extremely large SKF you will need to separate your
thumb and index finger by more than 8 cm in order to lift the fold
 Correctly formed SKF – make sure that the SKF is large enough for the sides
between your finger and thumb to be parallel. Take care to lift only skin and fat
tissue, not muscle. With obese and very muscular clients it may not be easy to
separate their subcutaneous fat from their underlying muscle. In these cases it
may be more appropriate to use circumference measurements to calculate their
body composition
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 Use the callipers – continue holding the SKF while you take the measurement.
With your right hand, place the jaws of the callipers at a right angle to the fold,
half way between the crest and the base, approximately 1 cm below your thumb
and index finger. Now release the jaw pressure slowly
 Take the SKF measurement – take the measurement within 4 seconds of
releasing the jaw pressure of your calliper. If you leave it too long the tissue will
be compressed and the measurement at that site will be too low. Read the dial of
the callipers to the nearest 0.1 mm if you are using Harpenden callipers. With
Lang callipers read the result to the nearest 0.5 mm. If you are using plastic
callipers read it to the nearest 1 mm
 Release the callipers – open the jaws of the callipers to remove them from your
client’s SKF
 Close the jaws of your callipers slowly to prevent damage or loss of calibration.
You should check the accuracy of your callipers periodically using high precision
Vernier callipers or SKF calibration blocks
General rules for taking SKF measurements
When you are taking a client’s SKF measurements there are a few general
procedures you should follow to obtain the most accurate measurements possible.




Make sure the client’s skin is dry and lotion free – this will prevent the callipers
from slipping
Don’t take SKF measurements immediately after exercise – this is because
body fluid moves into the skin during exercise and tends to increase the SKF
measurement
Take a minimum of two measurements at each site – if they vary by 1 mm or
less use the average value of the two readings. If they vary by more than
1 mm take another set of measurements
Take the measurements in the same order – after you have completed the first
set of readings make the second set in the same order. You should allow at
least 15 seconds between readings at the same site
Using the results
You can add all of the skinfold measurements taken and use them to observe overall
changes in body composition before and after a weight loss or weight gain
programme. This approach also allows you to see which specific sites your client is
storing or losing body fat from.
Estimating body fat percentage
Once you have the raw data in the form of skinfold measurements, it is also possible
to use these to calculate a body fat percentage using various formulae.
The most accurate and common protocols involve three, four or seven of the
anatomical sites outlined previously.
We recommend the following resource to help you calculate and monitor body fat
percentage using skinfold measurements: http://www.linear-software.com/online.html
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As well as the website, there is an app you can download.
Each formula will give a slightly different result, showing the variability in these
methods and therefore making it difficult to assess their validity. However, the Durnin
and Womersley 4-site formula (bicep, tricep, subscapular and suprailiac) has been
shown to be reliable for most populations.
Site
Abdomen
Biceps
Chest
(males
only)
Position
Anatomic site
Vertical
A vertical fold 2.5 cm
lateral to the right
side of the umbilicus
Vertical
(midline)
Diagonal
Picture
A vertical fold on the
front of the arm over
the biceps muscle,
half way between
the shoulder and
elbow
A diagonal skinfold
taken mid-way on
the anterior axillary
line (mid-way
between the crease
of the underarm and
the nipple)
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Thigh
Vertical
(midline)
A vertical skinfold on
the anterior mid-line
of the thigh mid-way
between the inguinal
crease (hip) and the
proximal border of
the patella
Site
Position
Anatomic site
Triceps
Subscapul
ar
Vertical
(midline)
Diagonal
Picture
A vertical fold on the
back of the upper
arm taken half way
between the
acromion (shoulder)
and olecranon
(elbow) processes
with the arm held
freely to the side of
the body
A diagonal fold
taken 1-2 cm below
the inferior angle of
the scapula
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Suprailiac
Diagonal
A diagonal fold in
line with the natural
angle of the crest of
the ilium, taken in
the anterior axillary
line immediately
superior to the crest
of the ilium
Table 2.5: Skinfold sites for calliper testing
Activity 5:
During the practical session measure your partner’s skinfolds and record your
findings below.
Site
Measurement (mm)
Abdomen
Biceps
Chest
Thigh
Triceps
Subscapular
Suprailiac
Body fat percentage
Formula used
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Notes:
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
Recommended body fat levels for adults
Males
Not
recommended
Low
Mid
Upper
Obesity
18-34
years
<8
8
13
22
>22
35-55
years
<10
10
18
25
>25
55+
years
<10
10
16
23
>23
Females
Not
recommended
Low
Mid
Upper
Obesity
18-34
years
<20
20
28
35
>35
35-55
years
<25
25
32
38
>38
55+
years
<25
25
30
35
>35
Table 2.6: Recommended body fat levels for adults (Lohman, Houkooper and Going, 1997 cited by
Heyward, 2006)
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Other methods of measuring body composition
There are a number of other methods of assessing body composition involving
advanced technology. These include:





Hydrostatic underwater weighing
Bio-electrical impedance analysis
Dual X-ray absorptiometry (DEXA)
Air-displacement plethysmography
Magnetic resonance imaging and computed tomography scan
Assessing cardiorespiratory fitness
Assessing the cardiorespiratory fitness of your clients provides an important indicator
of their overall health and will help you design a training programme that addresses
their specific needs. Presented here are the cardiorespiratory fitness assessments
we covered in Lesson 5.5.
General cardiorespiratory assessment guidelines







Make sure your client is medically screened before the assessment
Conduct the assessment in accordance with the test guidelines
Allow your client to warm up prior to the test or as directed by the assessment
guidelines
Monitor your client’s heart rate throughout the assessment
Monitor your client’s blood pressure if appropriate
Monitor your client’s exertion using the RPE scale
Use a cool-down of at least 5 minutes to gradually return heart rate and blood
pressure to near pre-exercise levels
Criteria for assessment termination
Occasionally you may need to terminate a test before its planned end point.
Presented here are eight important indications for stopping an exercise assessment
in low risk adults.






Angina – onset of angina or angina-like symptoms which includes pain in the
chest that may spread to the jaw and arms
Shortness of breath – excessive shortness of breath, wheezing, leg cramps or
claudication
Poor perfusion – signs include light headedness, confusion, ataxia, pallor,
cyanosis, nausea or cold and clammy skin
No heart rate increase – failure of heart rate to increase with increased
exercise intensity
Change in heart rhythm – noticeable change in heart rhythm described by the
client
Client request – client asks to stop
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

Severe fatigue – physical or verbal manifestations of severe fatigue such as
struggling to continue, inability to speak more than a word or two, breakdown
in exercise technique
Equipment failure – failure of assessment equipment
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Methods of estimating intensity of cardiovascular exercise
How does the
exercise feel?
RPE
6-20
Borg
scale
No exertion
at all
6
7
Approximate
correspondence
with %HRR or
%VO2R
Approximate
correspondence
with %HRmax
Approximate
correspondence
with %VO2 max
Borg
category
ratio
0-10
scale
0
‹30%HRR
‹57%HRmax
Descriptor
Rest
‹37%VO2max
Extremely
light
1
8
9
2
Very, very
easy
Easy
Very light
10
30% - 39%
HRR
57% - 63%
HRmax
37% - 45%
VO2max
11
3
Moderate
4
Somewhat
hard
5
Hard
Light
12
Somewhat
hard
40% - 59%
HRR
64% - 76%
HRmax
46% - 63%
VO2max
13
14
Hard (heavy)
6
15
60% - 89%
HRR
77% - 95%
HRmax
64% - 90%
VO2max
7
Very hard
16
Very hard
Extremely
hard
Maximal
exertion
17
8
18
9
19
90%>
HRR
96%>HRmax›
91%> VO2max
10
Maximal
20
Table 2.7: Intensity table – Borg RPE, HRR/ VO2R, HRmax and VO2 max (ACSM, 2016)
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Rockport fitness walking test
First establish your client’s weight in kilograms and their age. Explain to them that
the assessment requires a near maximal effort but they must not walk to exhaustion.
Prior to starting the test your client should warm up with a slow walk and a stretch
and follow these steps:
1. Your client should walk 1 mile or 1,609 metres as quickly as possible on a
track or other flat surface. They must not run at any time. If a treadmill is being
used, make sure it is calibrated correctly
2. Your client’s heart rate should be recorded for the last minute of the
assessment. Alternatively a 10-second heart rate can be taken at the end of
the mile and multiplied by 6 to give the total number of beats per minute,
although this may tend to overestimate the VO2max when compared with the
heart rate taken in the last minute
3. At the end of the mile record the time to the nearest second. Ask your client to
give you their highest rating of perceived exertion for comparison with
subsequent tests. Make sure your client cools down for at least 5 minutes
Use the following website link to calculate estimated VO2 max:
http://www.shapesense.com/fitness-exercise/calculators/vo2max-calculator.shtml
You can also download a calculator from the Student Zone on the Future Fit website.
Activity 6:
During the practical session, test your partner’s VO2max by using the Rockport
walking test and record your findings below.
Age
Weight
(kg)
Time
(mins)
Heart rate
RPE
VO2max
score
VO2max
rating
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Brigham Young University jog test
The test requires a 1-mile jog at a steady pace. The assessment should be
performed on a running or flat measured area, although it can also be performed on
a treadmill. If you decide to use a treadmill, make sure that it is calibrated. Follow
these steps:
1. You will first need to establish your client’s weight in kilograms. They will need
to warm up and stretch as required. You should explain that your client’s goal
is to jog 1 mile or 1,609 metres at a steady and appropriate pace and not run
at an all-out rate
2. Start the 1-mile jog. Make sure that your client’s heart rate is less than 180
bpm at all times. Men should not jog at a pace faster than 8-minute miles (7.5
mph or 12.1 kph) and women not faster than 9-minute miles (6.7 mph or 10.7
kph).
3. At the end of the mile take a 15-second pulse. Multiply this by 4 to obtain the
heart rate in beats per minute
4. Ask your client to give you their highest rating of perceived exertion for
comparison with subsequent tests
5. Record the time taken to complete the mile
Use the following website link to calculate estimated VO2max:
http://www.brianmac.co.uk/vo2mile.htm
Remember that the time used in the calculator is in decimal minutes so the seconds
are recorded as percentage of a minute (simply divide the seconds by 60 to find
this). For example 16 minutes and 35 seconds = 16.58
You can also download a calculator from the Student Zone on the Future Fit website.
Activity 7:
During the practical session, test your partner’s VO2max by using the Brigham
Young University jog test and record your findings below.
Weight
(kg)
Time (mins)
Heart rate
RPE
VO2max
score
VO2max
rating
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The 1.5 mile test
The assessment should be performed on a running track or flat measured area. If
you decide to use a treadmill make sure that it is calibrated and follow these steps:
1. Have the client warm up for 5-10 minutes and stretch if required
2. The client then runs 1.5 miles or 2,414 metres as fast as possible
3. Note the time taken to complete the 1.5 miles and take an RPE reading for
comparison with subsequent assessments
4. The client should cool down for at least 5-10 minutes
Use the following website link to calculate estimated VO2 max:
http://www.shapesense.com/fitness-exercise/calculators/vo2max-calculator.shtml
Remember the time used in the formula is in decimal minutes so the seconds are
recorded as a percentage of a minute.
Activity 8:
Estimate your partner’s VO2max using the 1.5-mile run test and record your findings
below.
Time (min)
RPE
VO2max
score
VO2max
rating
Notes:
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
_________________________________________________________________________
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Queen’s College or McArdle step test
The equipment required for the step test is a step or bench 41.3 cm (16.25”) high, a
metronome and a watch. The step is fairly high and may be challenging for older and
poorly conditioned clients, or those with hip and knee problems or poor balance. This
test is more suitable for relatively fit clients and you should follow these steps:
1. Your client should start with both feet flat on the floor facing the step. Practise
the stepping cycle as follows:




Up – right foot up
Up – left foot up
Down – right foot down
Down – left foot down
Your client should then alternate their leading leg while stepping to avoid localised
fatigue.


Male clients should step at a rate of 24 steps per minute. This requires the
metronome to be set at 96 bpm
Female clients should step at a rate of 22 steps per minute which requires
the metronome to be set at 88 bpm
2. Your client needs to step up and down on the step for 3 minutes. Make sure
they stay in time with the metronome and step up to full knee extension. After
3 minutes of stepping your client should remain standing. Wait for 5 seconds
and then take a 15-second pulse. Multiply this by 4 to obtain the heart rate in
beats per minute
Use the following website link to calculate estimated VO2max
http://www.shapesense.com/fitness-exercise/calculators/vo2max-calculator.shtml
You can also download a calculator from the Student Zone on the Future Fit website.
Activity 9:
Test your partner’s VO2max by using the Queen’s College step test and record your
findings below.
Heart rate
RPE
VO2max
score
VO2max
rating
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Estimated VO2max for normal male and female populations
Norms for estimated VO2max in male population (values in ml/kg/min)
Age
Poor
Fair
Good
Excellent
Superior
20-29
<42
42-45
46-50
51-55
>55
30-39
<41
41-43
44-47
48-53
>53
40-49
<38
38-41
42-45
46-52
>52
50-59
<35
35-37
38-42
43-49
>49
60-69
<31
31-34
35-38
39-45
>45
70-79
<28
28-30
31-35
36-41
>41
Norms for estimated VO2max for female population (values in ml/kg/min)
Age
Poor
Fair
Good
Excellent
Superior
20-29
<36
36-39
40-43
44-49
>49
30-39
<34
34-36
37-40
41-45
>45
40-49
<32
32-34
35-38
39-44
>44
50-59
<25
25-28
29-30
31-34
>34
60-69
<26
26-28
29-31
32-35
>35
Table 2.8: HEYWOOD, V. (2006) The Physical Fitness Specialist Manual, The Cooper Institute for
Aerobics Research, Dallas TX, revised 2005. In: HEYWOOD, V (2006) Advanced Fitness
Assessment and Exercise Prescription, Fifth Edition, Champaign, IL: Human Kinetics.
Notes:
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
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Assessing muscular strength and endurance
Muscular strength and endurance are not only important for athletic performance but
can also provide your clients with many health-related benefits. Here are a selection
of the muscular strength and endurance assessments.
1 repetition max (1RM)
The assessment of maximal strength places considerable stress on the muscles,
connective tissues and joints involved. 1RM tests should only be used with clients
who:



Are classified as intermediate to advanced (at least 1-2 years of heavy
training)
Have experience in the lifts to be assessed
Are able to perform them with good technique
You should begin with a reasonable estimate of what the client’s 1RM may be in
order to ascertain the true 1RM within three attempts. If this doesn’t occur, fatigue
will begin to set in and the test should be terminated. Correct spotting is paramount
to 1RM testing.
Estimating a 1 repetition max (1RM)
1RM assessment is not appropriate for clients who are untrained, inexperienced,
injured or under medical supervision. If maximal strength testing is not appropriate
for a client, you can estimate their 1RM from a lower load, such as a 10RM, using
prediction equations.
To estimate the 1RM from 2-10RM values, divide the weight lifted by the respective
percentage of 1RM expressed as a decimal using the following table.
Repetitions
1
2
3
4
5
6
7
8
9
10
% 1RM
100
95
93
90
87
85
83
80
77
75
Table 2.9: Calculating % 1RM
You can see if a client lifts a weight three times and reaches failure. This equates to
93% of their 1RM. We then divide the weight lifted by the decimal percentage. For
example, 80 kg lifted for three repetitions provides an estimated 1RM of 86 kg
(80 ÷ 0.93 = 86).
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Assessing dynamic muscular endurance
You can assess your client’s dynamic muscular endurance using resistance
machines, free weights or bodyweight exercises.
The press-up test
One of the most common bodyweight muscular endurance tests is press-ups. This
provides you with an indication of your client’s upper body muscular endurance, but
also gives an indication of whole-body endurance due to the demand placed on the
trunk and hips.




Standard press-up position – hands pointing forward and under the shoulders,
spine and head in neutral using the toes as a pivot point
Modified press-up position – this is as described above but the lower leg is in
contact with the floor, with the thighs at an angle of approximately 40°, using
the knees as the pivot point. Norms tables using the modified position are
normally based on female clients
Procedure – clients should raise their body by extending their elbows until
they are fully extended and then lower themselves with a full range of
movement (with the head in good alignment). Their abdomen and thighs
should not touch the floor. They should exhale on the effort of the upward
phase of the exercise. To help make counting the repetitions safer and easier,
you could use an object such as a yoga block under your client’s shoulder and
instruct them to touch that each time they lower themselves towards the floor
Scoring – your client’s score is the maximal number of repetitions they can
perform consecutively without rest. The assessment should be terminated if
your client strains forcibly or is unable to maintain the correct technique within
two repetitions. Although the press-up test is intended to assess muscular
endurance, for weak clients it becomes more of a strength test if they struggle
to complete just a repetition or two
Activity 10:
Assess your partner’s muscular endurance and record your findings below.
Excellent
Good
Above
average
Average
Below
average/Fair
Poor
Press-up
test
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Age-gender norms for press-up test
Age
Excellent
Good
Above
average
Average
Below
Average
Poor
17-19
>56
47-56
35-46
19-34
11-18
<11
20-29
>47
39-47
30-38
17-29
10-16
<10
30-39
>41
34-41
25-33
13-24
8-12
<8
40-49
>34
28-34
21-27
11-20
6-10
<6
50-59
>31
25-31
18-24
9-17
5-8
<5
60-65
>30
24-30
17-23
6-16
3-5
<3
Table 2.10: Normative data for press-ups for men. Adapted from Golding et al. (1986)
Age
Excellent
Good
Above
average
Average
Below
Average
Poor
17-19
>35
27-35
21-26
11-20
6-10
<6
20-29
>36
30-36
23-29
12-22
7-11
<7
30-39
>37
30-37
22-29
10-21
5-9
<5
40-49
>31
25-31
18-24
8-17
4-7
<4
50-59
>25
21-25
15-20
7-14
3-6
<3
60-65
>23
19-23
13-18
5-12
2-4
<2
Table 2.11: Normative data for press-ups for women. Adapted from Golding et al. (1986)
Age
Excellent
Good
Average
Fair
Poor
20-29
>48
34-38
17-33
6-16
<6
30-39
>39
25-39
12-24
4-11
<4
40-49
>34
20-34
8-19
3-7
<3
50-59
>29
15-29
6-14
2-5
<2
60+
>19
5-19
3-4
1-2
<1
Table 2.12: Normative data for modified press ups for women. McArdle et al. (2000)
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Assessing flexibility
Flexibility is an often-neglected component of fitness. However, adequate flexibility is
not only essential for physical activities such as gymnastics, dance and martial arts,
it can also provide your clients with a number of other benefits including a reduced
risk of injury and the improved ability to perform their activities of daily living.
Presented here are the flexibility assessments we covered in the online lessons.
Hamstring muscle length: the straight leg test
The aim of this test is to assess the length of the hamstrings

Step 1- your client should lie supine with
their legs extended and lower back and
sacrum flat on the floor or a table. If their
lower back won’t flatten to the floor or table
due to hip flexor shortness, place a rolled
towel under their knees to flex the hips just
enough to allow the lower back to flatten
(pic 1)

Step 2 - When your client’s lower back and
sacrum are flat, hold one thigh firmly down
to prevent excessive posterior tilt. With
their lower back and sacrum flat on the
floor or table and one leg held firmly down,
flex the other hip with the knee extended
and the foot relaxed until you detect the
point of first resistance. This should feel
like firm muscle resistance (pic 2)

If your client’s knee starts to flex (see inset,
pic 2), lower their leg slightly and ask them
to fully extend their knee. Raise their leg
again until you feel some restraint and your
client feels discomfort. Ensure that their
foot is kept relaxed to avoid involving the
gastrocnemius muscle at the knee

Result – if your client’s knee is fully
extended an angle of approximately 80°
of hip flexion this is considered normal
90° of hip flexion with the leg straight is
optimal, less than 80° would be classified
as poor (pic 3)
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The Thomas test
The aim of this test is to assess the length of the hip flexor muscles (iliopsoas and
rectus femoris)

Step 1 - ask your client to lie at the end of
a treatment table or raised platform and
pull both their knees up to their chest.
Ensure that their lower back and sacrum
are flat on the table (pic 1)

Step 2 - holding one leg close to their
chest to maintain the position of their
pelvis, ask your client to lower their other
leg over the edge of the table while
maintaining a 90° bend at the knee and
no lateral rotation of the leg at the hip

Result – optimal alignment occurs when
your client’s femur is horizontal (no
abduction) with their knee flexed to 90°.
In this position your client’s hip, shoulder
and knee should all appear to be in line
when viewed from the side (pic 2)

If the femur remains above the horizontal
and/or their knee is flexed to less than
90°, this indicates that either the rectus
femoris or the iliopsoas is tight (pic 3)

Result – to test for tightness in the rectus
femoris, have your client extend their
knee to take the stretch off the muscle

If the leg drops down to the horizontal,
this indicates tightness in the rectus
femoris (pic 4)

If their knee is straightened and the femur
remains above the horizontal, this
indicates that the iliopsoas is tight

If the leg remains straight and drops
below the level of the table, this indicates
excessive length in the iliopsoas
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Prone trunk extension test
The aim of this assessment is to determine the range of spinal extension

Step 1 – ask your client to lie prone on the
floor or a table, resting on their forearms
with their elbows close to their body (pic 1)

Step 2 - ask your client to extend their
spine

Result – if your client can extend their
spine enough to prop up on their forearms
without their anterior superior iliac spine
(ASIS) raising further off the floor or table,
then their range of extension can be
considered good (pic 2)

A common error: as the client extends the
spine they may also lift their hips off the
floor giving them a false test result (pic 3)
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Muscle length test for the lower (sternal) portion of the pectoralis major
The aim of this test is to assess the length of the lower or sternal portion of pectoralis
major

Step 1 – ask your client to lie supine on
the floor or a table with their knees bent
and their lower back flat (pic 1)

Step 2 - ask client to relax their shoulders
and then gently guide their arms lowering
them at a 45° angle from the shoulders to
move into maximal horizontal abduction
(pic 2)

Result – if the sternal portion of your
client’s pectoralis major is of a normal
length, their arms will drop to the floor or
table level and their lower back will stay
flat

Excessive length will allow their arms to
drop below the level of the table

Tightness in the muscle will prevent their
arms from dropping to the floor or table
level. If this is the case you can measure
the distance of the gap from their wrist to
the floor, this can then be monitored to
indicate improvement (pic 3)
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Muscle length test for the upper (clavicular) portion of the pectoralis major
The aim of this next test is to assess the length of the upper or clavicular portion of
the pectoralis major

Step 1 – ask your client to lie supine on
the floor or a table with their knees bent
and their lower back flat (pic 1)

Step 2 - ask client to relax their shoulders
and then gently guide their arms lowering
them at a 90° angle from the shoulders to
move into maximal horizontal abduction

Result – if the upper portion of your
client’s pectoralis major is of normal length
their arms will drop to the floor or table
level and their lower back will stay flat

Excessive length will allow their arms to
drop below the level of the table (pic 2)

Tightness in the muscle will prevent their
arms from dropping to the floor or table
level If this is the case you can measure
the distance of the gap from their wrist to
the floor, this can then be monitored to
indicate improvement (pic 3)
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Muscle length test for the latissimus dorsi
The aim of this test is to assess the length of the latissimus dorsi

Step 1 – ask your client to lie supine on
the floor or a table with their knees bent
and their lower back flat. Their arms
should be at their sides with their elbows
extended (pic 1)

Step 2 - turn the client’s palms facing
away from you, ask them to relax their
shoulders and gently guide their arms
lowering them directly above their head

Keep the arms straight at all times and
close to the head to move them into
maximal vertical flexion from the
shoulders, whilst maintaining a flat back
position (pic 2)

Your client’s arms should be kept close to
their head throughout this movement
while maintaining a flat back position

Result – if your client’s latissimus dorsi is
of normal length, their arms will drop
down to the floor or table level while
remaining close to the sides of their head

Tightness in the muscle will prevent their
arms from dropping to the floor or table
level If this is the case you can measure
the distance of the gap from their wrist to
the floor, this can then be monitored to
indicate improvement (pic 3)
Client with kyphosis:

Tight abdominal muscles will depress
their chest and pull their shoulders
forward, making it impossible for them to
get their shoulders down on to the floor or
table

A tight pectoralis minor will alter the
alignment of your client’s shoulder girdle
and make flexion of their shoulder joint
appear limited even if the range is normal.
This is because they are unable to bring
their arm down to touch the floor or table
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Chapter 3
SMART
Goal setting
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Goal setting
There are many strategies and techniques you can use to initiate and maintain your
client’s participation in an exercise programme. It is important that the strategies you
choose are applied with care and discretion, they should be appropriate for your
client, the setting and for you.
Goal setting is one of the most effective motivational strategies for enhancing
adherence to an exercise programme.
Below we refer to the clients who featured in the e-learning section of your course –
Gerald and Matt, along with PT Maggie.
Appropriate goals – long, medium and short-term goals should be based on the
physiological and psychosocial needs and abilities of your client.
Long-term and medium-term goals should be linked to short-term goals. If Personal
Trainer Maggie asked Gerald to lose 10 kg (1.57 stones) in the short term, he would
regard this as an enormous task and it could discourage or even deter him.
Instead, Maggie proposed he lose 0.5 kg (1.1 lb) per week. This really motivated
Gerald. His attainment of this relatively easily achievable goal will help him enhance
his belief in his ability to succeed.
Flexible goals – short-term goals are specific, yet flexible and often more effective
than longer-term goals, especially if your client lacks motivation.
Adherence is often an on-going process. A client’s behaviour can change in
sequences instead of all at once. Clients like Matt, who select their own flexible goals
generally demonstrate better adherence to a programme compared to those whose
goals are rigidly set for them by the trainer.
Remember, goals need to be appropriately challenging otherwise they could lower
motivation.
External goals – sometimes, someone other than you or your client may be
involved in setting a client’s goals. Gerald’s doctor suggested to him that he should
lose a certain amount of weight and exercise to lower his blood pressure. This had
the effect of prompting Gerald to seriously consider ways to participate in an
exercise programme.
Achieving goals – clients may need reassurance if they do not always achieve their
goals within a given time-frame and that this does not mean that they have failed.
When Andrea did not quite achieve her short-term goal, Maggie discussed this with
her and how she could increase her chances of success in the future.
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SMART
The essential elements of goal setting are summed up in the acronym SMART.
Specific – goals are clearly defined and enable clients to focus, such as ‘complete a
marathon in under five hours’
Measurable – the client’s progress can be clearly monitored with numbers gained
from test results (for example times, weights or percentages)
Agreed – goals should be agreed between you and your client. This ensures the
goal is appropriate and helps with exercise adherence if the client has had input into
the goal setting process
Realistic – this will help maintain motivation and show your professionalism for
setting targets. Even if your client would be pleased to lose 10 kg in two weeks, it is
completely unrealistic and unachievable
Time-oriented – link your client’s goals to specific time frames by using short,
medium and long-term goals with specific dates, such as ‘the 10th June’ - saying “by
the summer” is too vague
Example SMART goals could be:
“Reduce body fat percentage from 18% to 15% by 8 th June.”
“Improve VO2 max from 34 to 36 ml/kg/min, from an average to above average
rating, within 3 months”.
Once you have formulated a goal, use the SMART acronym as a checklist to ensure
it meets the criteria:
✔ Does it specify exactly what is to be achieved?
✔ Can it be measured to objectively determine if it has been achieved?
✔ Does your client agree with the goal and the FITT principle used for the process
goals?
✔ Are the targets set realistic and how can you show this? (consider previous
achievements, recommended guidelines, required behaviour changes and
timescale)
✔ Does the goal have a specific deadline or timeframe?
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Gerald agreed with Maggie’s plan to increase his activity to 3 times a week.
She set Gerald’s short-term goal for him to lose 0.5 kg (1.1 lb) a week for 12 weeks.
This will also benefit his blood pressure and cholesterol levels. Maggie will specify an
exact date for this, for example, 10th June.
Gerald’s medium-term goal is to lose 10 kg (1.57 stone) in six months and Maggie
will specify an exact date for this too, such as 10th October.
His long-term goal is to maintain his weight loss after one year – you can still apply
the SMART acronym to this goal by using the exact numbers and dates that match
this.
SMARTER
SMART is often extended to SMARTER, with the addition of the two following
elements which you should bear in mind when formulating goals:
Evaluated – take into account changing situations and continually evaluate your
client’s goals for appropriateness and to assess their progress towards achieving
them.
Recorded – a tangible record that shows their progress serves to increase their
commitment and motivation. This is achieved simply by writing the goal down or
logging it somewhere, along with tracking progress through a training programme.
Process goals
Rather than just focusing on an outcome, which is what the SMART goals above do,
process goals refer to the activities and behaviours you adopt to reach the outcome
goal.
To an extent a prescriptive training programme is a series of process goals, but they
can also be more general, for example ‘to go to the gym 4 times a week’, or even sit
outside the formal programme entirely, for example ‘walk to work 3 times a week
instead of driving’.
As such, process goals can be specific and measurable too, so you know if they
have been achieved.
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Chapter 4
Dynamic
stretching and
partner assisted
flexibility
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Dynamic flexibility (pre-stretching)
To fully prepare the body for an exercise session, increasing range of motion around
the joints is beneficial. It is increasingly recognised that dynamic stretching, or
mobility work, is more effective than static stretching in achieving this.
There are a number of ways to prescribe dynamic flexibility. The activity specific
warm-up is designed to prepare the client for the activity that is to follow. It does this
by mimicking the activity at a lower intensity. If a client is doing resistance training
they may first perform what are known as ‘warm-up sets’ with a lighter load. By doing
this, they are also rehearsing the skills they are about to use more intensely.
Alternatively, mobility drills targeting relevant joints can be performed that target the
major muscle groups. These may include leg swings, arm circles, trunk rotations and
full body exercises such as lunges and squats with integrated arm movements.
Dynamic flexibility movements should be performed in a controlled, rhythmic way,
moving through an easy range of motion and never beyond a point of mild tension.
Time or repetitions can be used for the prescription. For example, 8 reps each side
for leg swings or 30 seconds of squats.
Athletes often perform movements specific to their sport, such as sprint drills or
jumping, with increasing intensity at this stage of the warm-up. The more power
necessary for a sport or activity, the more important the warm-up becomes. If you
include high-intensity dynamic exercises in the warm-up this can improve your
client’s subsequent performance in the conditioning phase of the session.
It is important to remember the specificity principle as you match the flexibility and
mobilisation exercises to the demands of the forthcoming activity. For example, a
client preparing to perform a demanding gymnastics routine will need to work
through a greater range of motion in their warm-up than a client preparing to
participate in a fitness walking programme.
Introduction to partner assisted stretching (used in post-stretching)
Whether a client is a competitive gymnast or an older person trying to maintain their
ability to perform their activities of daily living, they will need an adequate level of
flexibility. Consequently you need to teach your client how to stretch safely and
effectively which can sometimes involve assisting them to stretch. Assisted
stretching helps your clients achieve a range of motion that they cannot obtain
through self-stretching.
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General stretching tips








Always ensure your client’s muscles are warm prior to stretching
Stretches should be performed on both sides of the body, unless otherwise
directed
Include stretches for all major muscle groups - you should target the major
muscle groups that have a reduced range of motion with development
stretches. Your client’s flexibility assessment will indicate this. Do not stretch
lengthened muscles
Focus on the target muscles involved in the stretch. Relax the target muscles
and minimise the movement of other body parts. Stretch the target muscle
groups in different planes of motion to improve overall range of motion
Perform stretches in a slow and controlled manner – greater peak tension and
more energy are absorbed the faster the rate of stretch. As a result a muscle
generates greater tension if the rate of stretch is faster and will not achieve
the same length as muscle tissue undergoing a slow stretch
Ensure your client is in a comfortable position – they should be in a
biomechanically sound and comfortable position to allow the most effective
stretch. If your client is uncomfortable they will find it difficult to relax
sufficiently to produce the most effective stretch
Do not allow clients to hold their breath while stretching – exhaling whilst
starting a stretch helps a muscle to relax and increase the stretch
Be aware of the signs of over-stretching in your client – this may be pain
which increases the longer the stretch is held or vibrating or quivering of a
muscle. If any of these occur, stop or reduce the stretch
Contraindications to stretching
There are certain situations when it is not advisable to stretch. These include:







The first 72 hours following injury to a muscle or tendon
Following a recent ligament sprain
When joints or muscles are infected or inflamed
If osteoporosis is present or suspected
If the area of the body to be stretched is associated with a recent fracture
(past 8-12 weeks)
When a sharp pain is felt in the muscle or a joint
When the client is pregnant
Assisted stretches
It’s important you fully understand your role in an assisted stretch to ensure its
effectiveness and reduce the risk of injury. You need to know where to place your
hands on clients, what direction to apply a force and how much force to apply.
Presented here are a selection of partner-assisted stretches.
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Upper back stretch
Body part and muscle group
Upper back – latissimus dorsi and teres major
Instructions and teaching points

Step 1 - your client should adopt a
comfortable seated position with their legs
crossed or straight out in front, depending
on what is most comfortable for them and
their back to you

Their spine and pelvis should be in good
alignment. If they are unable to achieve
this you may need to raise their bottom off
the floor slightly

Standing behind your client place your
thigh in the middle of their back
(supporting the spine and keeping the
back upright) with the knee facing to the
side, not digging into the spine (pic 1)

Step 2 - instruct your client to raise their
arms above their head. Support your
client’s arms by placing your hands just
under their elbows (pic 2)

Instruct your client to take a deep breath
in and as they breathe out to fully relax
their arms, slowly and gently draw
their arms together, upwards and back
towards you to the point of mild tension
(pic 3)

Depending on the client’s flexibility this
process will be repeated 2-3 times. After
this guide the arms back to the rest
position (pic 4)
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Chest and shoulder stretch
Body part and muscle group
Upper torso – pectorals and anterior deltoid
Instructions and teaching points

Step 1 - your client should adopt a
comfortable seated position with their
legs crossed or straight out in front,
depending on what is most comfortable
for them and their back to you (pic 1)

Their spine and pelvis should be in
good alignment. If they are unable to
achieve this you may need to raise their
bottom off the floor slightly

Stand or kneel down behind your client
and place your thigh or lower leg in the
middle of their back (supporting the
spine and keeping the back upright)
(pic 1)

Step 2 - instruct your client to raise their
arms, placing their hands behind their
head with the elbows approximately
level with the shoulders, both arms at a
right angle

Step 3 - place your arms over the top of
your client’s arms, hold them at the
triceps and ask them to hold yours
above the elbows (pic 2)

Step 4 - instruct your client to take a
deep breath in and as they breathe out
to fully relax their arms, slowly take the
elbows back towards you to the point of
mild tension (pic 3)

Depending on the client’s flexibility this
process will be repeated 2-3 times.
After this guide the arms back to the
rest position (pic 4)
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Hip flexor stretch
Body part and muscle group
Hips – illiacus, psoas major and rectus femoris
Instructions and teaching points

Step 1 – ask your client to lie face
down (prone) on the floor with their
hands either under their forehead or
resting by their side, with their pelvis
in contact with the floor (pic 1)

Step 2 - place one hand above the
knee catching the foot onto your
shoulder, whilst the other hand is
used to stabilise this hip, placing it on
the back of the hip, making sure
there is no pressure directly on the
lumbar spine (pic 2)

Step 3 - instruct your client to take a
deep breath in and fully relax as they
breathe out. At this point gently
increase the stretch by lifting the
supported knee higher, making sure
the hip does not lift off the floor or
rotate (pic 3)

Depending on the client’s flexibility
this process will be repeated 2-3
times, and then the knee is returned
back to the floor
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Spinal twist
Body part and muscle group
Torso – rectus abdominis, internal and external obliques, erector spinae and
quadratus lumborum
Instructions and teaching points

Step 1 – ask your client to lie on their side
with both knees bent at 90°, the hips
stacked one on top of the other and the
arms where comfortable (pic 1)

Use a towel or item of clothing to provide
a little support by placing it on the floor
under the head. This will also keep the
spine in line

Step 2 - kneel facing your client, place
your nearest knee into the lumbar area to
stop any rotation happening. Place the
hand closest to the legs on the outer thigh
of the upper leg and the other directly on
the nearest shoulder (pic 2)

Step 3 - instruct your client to take a deep
breath in and as they breathe out try and
drop the shoulder towards the floor by
rotating through the spine (pic 3)

At the same time you can either leave the
uppermost arm across the chest or drawn
over and if possible placed on the floor

Step 4 - use the hand on the outer thigh to
maintain stability in the hips and at the
same time use your other hand to very
gently assist the uppermost shoulder (not
the arm) and provide a little extra rotation
in the spine (pic 3)

If your client has good spinal mobility then
ask them to straighten the leg closest to
the floor. This will then will allow extra
rotation for the stretch to be more
effective (pic 4)
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Hamstring
Body part and muscle group
Back of upper leg – hamstring
Instructions and teaching points

Step 1 – ask your client to lie supine on
the floor with their pelvis in good
alignment. Kneel by the side of your
client, pick up the leg nearest to you
keeping it fully extended at the knee and
relaxed (pic 1)

Step 2 - place the client’s foot on your
nearest shoulder. At the same time gently
apply pressure to the raised leg to move
it to the point of mild tension, keeping it
as straight as possible, one hand above
the knee joint; make sure the pelvis
doesn’t tilt or leave the floor (pic 2)

Step 3 - after meeting mild tension and
allowing the hamstring to relax, instruct
your client to take a deep breath in and
fully relax as they breathe out and then
raise the leg further until mild tension is
met again (pic 3)

To maintain a good position for yourself
to carry out this stretch and protect your
lower back, adopt a lunge position (pic 3)

The spine and pelvis should remain in
good alignment

Repeat on the other side
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Quadricep stretch
Body part and muscle group
Front of upper leg – quadriceps
Instructions and teaching points

Step 1 - ask your client to lie face down
(prone) on the floor with their hands
palms down, either under their
chin/forehead or by the side of their head
and their pelvis in good alignment (pic 1)

Step 2 - position the hand nearest to the
foot on the base of the shin (if the lumbar
spine needs to be stabilised then place
the other hand lightly over the lower
back) or the other hand holding onto your
wrist (pic 2)

Step 3 - instruct your client to take a deep
breath in and fully relax the thigh of the
flexed leg as they breathe. At the same
time gently and slowly push their heel up
towards their hips (pic 3)

Repeat on the other side
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Proprioceptive neuromuscular facilitation (PNF)
PNF techniques can be both passive (no associated muscular contraction) or active
(voluntary muscle contraction). While there are several variations of PNF stretching,
they all have one thing in common – they facilitate muscular inhibition. It is believed
that this is why PNF is superior to other forms of flexibility training.
Both isometric and concentric muscle actions completed immediately before the
passive stretch help to achieve autogenic inhibition – a reflex relaxation that occurs
in the same muscle where the Golgi tendon organ is stimulated. Often the isometric
contraction is referred to as ‘hold’ and the concentric muscle contraction is referred
to as ‘contract’.
A similar technique involves concentrically contracting the opposing muscle group to
that being stretched in order to achieve reciprocal inhibition – a reflex muscular
relaxation that occurs in the muscle that is opposite the muscle where the Golgi
tendon organ is stimulated.
In this session we are going to look at two methods of PNF stretching:
1. Contract Relax (CR)
2. Contract Relax Agonist Contract (CRAC)
Contract Relax
Step 1 - a static stretch is used to lengthen a muscle until a comfortable stretch is
felt, which is then held for approximately 10-30 seconds or when the muscle
being stretched has relaxed.
Step 2 – ask the client to contract against you isometrically for approximately 610 seconds. This force only needs to be around 50%, just enough to allow a
contraction.
Step 3 – ask the client to relax the contraction. After this you have a window of
opportunity whilst the stretch reflex is allowing autogenic inhibition. Ask the client
to take a deep breath in and as they breathe out and relax, you take the stretch to
a new lengthened position until the same initial level of stretch is experienced.
Step 4 - this process is repeated approximately 3 times
Contract Relax Agonist Contract
This method is similar to the above (CR) but at Step 3, to increase the stretch,
the client contracts the opposing muscle group. For example, if stretching the
hamstrings, the client would contract the hip flexors to increase flexion at the hip
to increase the stretch. Once this has been done, you would then move towards
the client’s leg to support it. This process is then repeated approximately 3 times.
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When should PNF be used?
Although there are no absolute rules, the following suggestions will provide some
guidance. Only use PNF with clients who:




Have good body awareness
Are reasonably fit and healthy and have a good base level of strength
Have good limb control
Are able to communicate effectively
PNF stretching should not be practiced more than once per 36-hour period per
muscle group
Notes:
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Chapter 5
Exercise
prescription
guidelines and
programme
design –
CV training
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Summary of cardiovascular exercise prescription guidelines
In the online lessons, we looked at the essential elements, or ‘acute variables’, of
prescribing an exercise programme. They control the way in which individual
exercises are used.
There are a couple of acronyms to help us remember these essential elements.
‘FITTE’ stands for frequency, intensity, time, type and enjoyment, whilst ‘FITTA’,
stands for frequency, intensity, time, type and adherence. Enjoyment and adherence
are closely linked and will ultimately determine the success of the exercise
programme as results will only be achieved through regular participation.
You should be familiar with the first four variables already, but here’s a reminder of
the major factors to consider:
FITT-VP aerobic (cardiovascular endurance) evidence-based recommendations
Frequency
Intensity

Five days a week of moderate or three days a week of vigorous activity,
or a combination of 3-5 days a week of both

Moderate (40-59% HRR/ VO2R) and/or vigorous (60-89% HRR/ VO2R)
is recommended for most healthy adults
Light (30-39% HRR/ VO2R) to moderate (40-59% HRR/ VO2R) is
recommended for deconditioned adults



Time
Type








Progression
Rhythmical aerobic activities that involve the large muscle groups and
can be maintained continuously
500-1000 METs* per week is recommended
*One metabolic equivalent (MET) is defined as the amount of oxygen
consumed while sitting at rest and is equal to 3.5mlO 2 per kg body weight per
minute
Volume
Pattern
30-60 minutes moderate (150-300 mpw) activity or 20-60 minutes
vigorous (60-180 mpw) activity
A combination of both intensities is recommended for most healthy
adults
For clients wishing to lose weight or maintain weight loss, 60-90
minutes per day up to a total of 300 minutes per week of moderate
exercise is recommended, or 150 minutes of vigorous exercise, or an
equivalent combination
A step count of 2,000-7,000+ per day is beneficial
One continuous session
Sessions of 10 minutes and over to accumulate the desired duration
and volume of exercise
Sessions under 10 minutes may be beneficial for deconditioned adults
An increase in exercise time/duration per session of 5-10 minutes every
1-2 weeks over the first 4-6 weeks of an exercise programme for the
average healthy adult
Table 5.1: FITT-VP aerobic (cardiovascular endurance) evidence-based recommendations (ACSM,
2016)
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You should also consider energy expenditure. A minimum expenditure of 1,000 Kcal
per week is recommended for most healthy adults. This equates to approximately
150 minutes per week. For most adults, an expenditure of 2,000 Kcal or more per
week provides greater health and fitness benefits and may be necessary for weight
loss. This equates to about 250-300 minutes per week.
Calculating target heart rates (or use downloadable calculator on Student Zone)
To calculate maximum heart rate, use the formula below:

HRmax = 206.9 - (0.67 x age)
Heart rate reserve (HRR) is the difference between a client’s maximum heart rate
(HRmax) and their resting heart rate (HRrest):

Heart rate reserve = HRmax - HRrest (Wilmore et al, 2008)
Using the Karvonen method, target heart rate is calculated by taking a given
percentage of HRR and adding it to the resting heart rate. For example, a client who
has a resting heart rate of 72 bpm and a maximum heart rate of 180 bpm, who
wishes to exercise somewhere between 60-70% of HRR would have his target heart
rate reserve calculated in the following way:





Target heart rate (THR) = ([HRmax – HRrest] x 0.60 and 0.70) + HRrest
THR = ([180 – 72] x 0.60 and 0.70) + HRrest
THR = (108 x 0.60 and 0.70) + 72
THR = 65 and 76, + 72
This gives us a THR of 137-148 bpm
Overload
An appropriate level of overload would be to increase the duration by approximately
5-10% per week. The table below works on a 10% increase.
Week
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
Intensity % (heart rate
reserve)
50-60
50-60
50-60
50-60
50-60
50-60
50-60
50-60
50-60
50-60
50-60
50-60
50-60
60-70
60-70
Duration in minutes
20
22
24
26
29
32
35
38
42
46
51
56
60
42
46
Table 5.2: A 15-week progression model
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Listed below is an example training progression recommended by the ACSM for an
apparently health individual:
Programme
stage
Week
Frequency
(sessions/week)
Intensity
(%HRR)
Duration
(minutes)
Initial stage
1
2
3
4
3
3-4
3-4
3-4
40-50
40-50
50-60
50-60
15-20
20-25
20-25
25-30
Improvement
stage
5-7
8-10
11-13
14-16
17-20
21-24
3-4
3-4
3-4
3-5
3-5
3-5
60-70
60-70
65-75
65-75
70-85
70-85
25-30
30-35
30-35
30-35
35-40
35-40
Maintenance
stage
24+
3-5
70-85
20-60
Table 5.3: Example training progression (ACSM, 2006)
The tables above feature continuous training, where the same intensity is maintained
for the duration of the exercise session. Two alternative approaches are Fartlek and
interval training.
Fartlek training
Fartlek training or ‘speed play’ involves alternating between easy, low intensity
efforts and short, high intensity efforts. Although this combination is often associated
with running it can also be employed with any form of cardiorespiratory exercise. The
work-recovery intervals need not be systematic or precisely timed. They can be
based on how your client feels during the training session.
Fartlek training provides variety to a training programme and is a good introduction
to more systematic interval training programmes.
Fartlek training allows your client to go fast when they want and for how long they
want. They can then slow down until ready to pick up the pace again. Variations in
terrain can also be used to make training sessions more playful and imaginative.
Your client could, for example, try accelerating downhill using long strides then
increase the pace to power up short hills.
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Interval training
Interval training consists of a repeated series of work bouts interspersed with
recovery periods. It is based on the idea that more work can be performed at higher
exercise intensities with less fatigue than experienced with continuous training.
There are many variations on the theme of interval training that you can apply but
they are dependent upon the aims and fitness level of your client. Interval training
should be used sparingly and prescribed only when your client has gained a
strong base of conditioning.
The table below shows example protocols for interval training, based on the energy
system being targeted. As with all exercise prescription, client goals and abilities
must be taken into consideration to ensure training is safe and effective.
Major energy
system
Work interval
duration
Intensity
(%HRR)
Work/rest ratio
Number of
intervals
ATP-PC
0.10-0.30
Seconds
100%
Work 1:3 rest
10-30
ATP-PC-LA
0.30-0.50
Seconds
100%
Work 1:3 rest
8-18
LA
1.00-1.30
Minutes
95-100%
Work 1:2 rest
5-15
LA-Aerobic
1.30-3.00
Minutes
90-100%
Work 1:1 rest
4-10
Aerobic
4.00-5.00
Minutes
70-90%
Work 1:0.5 rest
3-8
ATP = adenosine triphosphate, PC = phosphocreatine, LA = lactic acid
Table 5.4: Example interval training structures based on target energy system (table adapted from
Lamb, D. 1984. Physiology of Exercise: Responses and adaptations. New York: MacMillan)
Cardiovascular training – programming:
We have looked at the different CV training approaches, how to progress them and
the appropriate intensities for various client fitness levels.
The next pages will show you two examples of how this might look in a 12-week
progressive CV training programme.
Please be aware that the following programmes are for demonstration purposes only
and are not to be used for your client as they may not be suitable.
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Gerald – deconditioned client
Name
Date
Gerald
18.11.18
Trainer
Maggie
Week
no:
1-4
Warm-up (to include mobility and preparatory stretches if appropriate)
Mode
Intensity
Target heart
rate
Duration
Frequency
Gradually increase the intensity until you reach 128 bpm.
Then complete full-body dynamic stretches as below.
Upright bike
40-50% HRR
118-128 bpm
10 minutes
This also includes
dynamic section
3 x per week
Dynamic
stretch
As above
As above
3-5 reps each
exercise
As above
Comments
L/R open/close gate – L/R leg swing – ½ squats – full
squats – full squat with chest stretch arms wide – squat
alt side leg lift with arm lifts – squat 2x side step squat –
static lunges rotations L/R – alternative lunges hands
reach high – walk-outs – walk-outs add L/R groaners –
walk-outs/groaners add rotation
Main session – cardiovascular phase
Mode
Intensity
Target heart
rate
Duration
Frequency
Training
approach
Progression/comments
Treadmill
50-55% HRR
128-132 bpm
15-21 minutes
3 x per week
Continuous
Increase by 2 minutes per week
(21 minutes by the end of week 4)
Mon-Wed-Fri
Cycle
50-55% HRR
128-132 bpm
10-16 minutes
3 x per week
Continuous
Increase by 2 minutes per week
(16 minutes by the end of week 4)
Mon-Wed-Fri
Progression: in weeks 1-4 Maggie has concentrated on building Gerald’s exercise time. This way he will start to achieve a good base level of fitness before starting to
increase the intensity he is working at. Gerald has started with 3 sessions per week.
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Gerald – deconditioned client
Name
Date
Gerald
16.12.18
Trainer
Maggie
Week
no:
5-8
Warm-up (to include mobility and preparatory stretches if appropriate)
Mode
Intensity
Target heart
rate
Duration
5 x per week
As above
Upright bike
40-50% HRR
118-128 bpm
10 minutes
This also includes
dynamic section
Dynamic stretch
As above
As above
3-5 reps each
exercise
Gradually increase the intensity until you reach 128
bpm.
Frequency
Then complete full-body dynamic stretches as below.
Comments
L/R open/close gate – L/R leg swing – ½ squats – full
squats – full squat with chest stretch arms wide – squat
alt side leg lift with arm lifts – squat 2x side step squat
– static lunges rotations L/R – alternative lunges hands
reach high – walk-outs – walk-outs add L/R groaners –
walk-outs/groaners add rotation
Main session – cardiovascular phase
Mode
Intensity
Target heart
rate
Duration
Frequency
Training
approach
Progression/comments
Treadmill
50-55% HRR
128-132 bpm
21-27 minutes
3 x per week
Continuous
Increase by 2 minutes per week
(27 minutes by the end of week 4)
Mon-Thurs-Sat
Cycle
50-55% HRR
128-132 bpm
16-22 minutes
2 x per week
Continuous
Increase by 2 minutes per week
(22 minutes by the end of week 4)
Tues-Fri
Progression: in weeks 5-8 Maggie has again increase Gerald’s exercise time, frequency has increased to now 5 sessions per week due to the session time being longer,
therefore splitting the treadmill and cycling up, intensity is the same.
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Gerald – deconditioned client
Name
Date
Gerald
13.01.19
Trainer
Maggie
Week
no:
9-12
Warm-up (to include mobility and preparatory stretches if appropriate)
Mode
Intensity
Target heart
rate
Duration
4 x per week
As above
Gradually increase the intensity until you reach 128 bpm.
Frequency
Then complete full-body dynamic stretches as below.
Upright bike
40-50% HRR
118-128 bpm
10 minutes
This also includes
dynamic section
Dynamic stretch
As above
As above
3-5 reps each
exercise
Comments
L/R open/close gate – L/R leg swing – ½ squats – full
squats – full squat with chest stretch arms wide – squat
alt side leg lift with arm lifts – squat 2x side step squat –
static lunges rotations L/R – alternative lunges hands
reach high – walk-outs – walk-outs add L/R groaners –
walk-outs/groaners add rotation
Main session – cardiovascular phase
Mode
Intensity
Target heart
rate
Duration
Frequency
Training
approach
Progression/comments
Treadmill
60-65% HRR
140-145 bpm
15-21 minutes
2 x per week
Continuous
Increase by 2 minutes per week
(21 minutes by the end of week 4)
Tues-Sat
Cycle
50-80% HRR
128-158 bpm
10-16 minutes
2 x per week
Fartlek
Increase by 2 minutes per week
(16 minutes by the end of week 4)
Mon-Thurs
Progression: in weeks 9-12 Maggie has increased the exercise intensity due to Gerald being able to maintain a moderate level of training for 20-30 minutes in weeks 1-4.
Gerald’s exercise time has decreased slightly due to the increase in his intensity. Fartlek approach has also been introduced but only on the cycle as this will be easier to
start with, due to it being less weight bearing. This could then be introduced gradually to the treadmill.
Frequency has been dropped from 5-4 sessions per week although there is still a progression due to his intensity changing and the introduction of the Fartlek training
approach.
Please note: this is just one example of a 12-week cardiovascular plan and it may not be suitable for your own client.
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Matt – conditioned client
Name
Date
Matt
18.11.18
Trainer
Nick
Week no:
1-4
Main session – cardiovascular phase
Mode
Intensity
Target heart rate
Duration
Frequency
Training
approach
Progression/comments
Swimming
60-70% HRR
127-138 bpm
30 minutes
1 x per week
Continuous
Active recovery from long run at weekend
Keep times same throughout weeks 1-4
Monday
Run
outside
75-80% HRR
145-165 bpm
20-26 minutes
1 x per week
Continuous
Add 1-2 minutes per week, by end of week 4
target is at least 24 minutes
Tuesday
Treadmill
50-90% HRR
120-170 bpm
15-21 minutes
1 x per week
Fartlek
Run
outside
60-70% HRR
127-138 bpm
30-36 minutes
1 x per week
Continuous
Work between 50-90% HRR push yourself
when you feel you can to upper limit with
active recoveries when needed.
Add 1-2 minutes per week, by end of week 4
target is at least 19 minutes
Thursday
Add 1-2 minutes per week, by end of week 4
target is at least 34 minutes
Sunday
Matt has a much higher level of fitness than Gerald, so Nick can start his programme at a higher intensity/volume. The main focus with his programme is both building up
endurance and VO2 max. Matt’s frequency to start with 4 sessions per week but starting at a higher level, for example ‘vigorous’ whereas Gerald started at ‘moderate’
intensity.
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Matt – conditioned client
Name
Date
Matt
16.12.18
Trainer
Nick
Week no:
5-8
Main session – cardiovascular phase
Mode
Intensity
Target heart rate
Duration
Frequency
Training
approach
Progression/comments
Swimming
60-70% HRR
127-138 bpm
30 minutes
1 x per week
Continuous
Active recovery from long run at weekend
Keep times same throughout weeks 1-4
Monday
Run
outside
75-80% HRR
145-165 bpm
24-30 minutes
1 x per week
Continuous
Add 1-2 minutes per week, by end of week 4
target is at least 28 minutes
Tuesday
Treadmill
50-90% HRR
120-170 bpm
19-25 minutes
1 x per week
Fartlek
Run
outside
60-70% HRR
127-138 bpm
33-39 minutes
1 x per week
Continuous
Work between 50-90% HRR push yourself
when you feel you can to upper limit with active
recoveries when needed.
Add 1-2 minutes per week, by end of week 4
target is at least 22 minutes
Thursday
Add 1-2 minutes per week, by end of week 4
target is at least 36 minutes
Sunday
You will see that Matt has included an active rest session on a Monday, which is a swimming session. This is due to the run on a Sunday that will increase in time over the
12 weeks.
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Matt – conditioned client
Name
Date
Matt
13.01.19
Trainer
Nick
Week no:
9-12
Main session – cardiovascular phase
Mode
Intensity
Target heart rate
Duration
Frequency
Training
approach
Progression/comments
Swimming
60-70% HRR
127-138 bpm
30 minutes
1 x per week
Continuous
Active recovery from long run at weekend
Keep times same throughout weeks 1-4
Monday
Fartlek
Work between 50-90% HRR push yourself
when you feel you can to upper limit with active
recoveries when needed.
Add 1-2 minutes per week, week 4 target is at
least 25 minutes
Tuesday
Run
outside
50-90% HRR
120-170 bpm
22-28 minutes
1 x per week
Treadmill
65-90% HRR
120-170 bpm
18-24 minutes
1 x per week
Interval
4 minutes between 80-90% HRR – work
2 minutes between 65-70% HRR – rest
Repeat above x 3 work/rest ratio 1:0.5
Add 1-2 minutes to work interval every week,
week 4 target is at least 22 minutes
Friday
Run
outside
60-70% HRR
127-138 bpm
36-42 minutes
1 x per week
Continuous
Add 1-2 minutes per week, week 4 target is at
least 40 minutes
Sunday
Progression: Again, Nick has increased the time on the main sessions, which will help build up Matt’s endurance and fitness levels. Frequency has stayed the same, 4
sessions per week. You will notice though that the active recovery swimming session time has remained at 30 minutes.
Progression: Nick has increased the time again on the main sessions to further improve Matt’s endurance and fitness levels. Frequency stayed the same, 4 sessions per
week. However, he has now introduced an interval training session once per week. This will increase in duration over the weeks and further assist to improve Matt’s
cardiovascular fitness levels and his speed over the 10K race.
You will notice that the run on Sunday is increasing in time and will do even more as the weeks go on. That’s why it’s still important to have the active recovery swimming
session.
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Chapter 6
Exercise
prescription
guidelines and
programme
design –
resistance
training
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Summary of resistance training guidelines
Below is a summary of the guidelines for enhancing and maintaining muscular
strength and endurance for health.
FITT-VP resistance exercise evidence-based recommendation
Frequency

Each major muscle group 2 or 3 times per week


60-70% 1RM (moderate-vigorous intensity) for novice to
intermediate exercises to improve strength
Experienced strength trainers gradually increase to 80%+
1RM (vigorous to very vigorous intensity) to improve
strength
40-50% 1RM (very light to light intensity) for older
individuals 50+ to improve strength. This may also benefit
sedentary individuals beginning a resistance training
programme
<50% 1RM (light to moderate intensity) to improve muscular
endurance
20-50% 1RM in older adults to improve power

No specific duration as this will be down to the programme


Each major muscle group
Multi-joint exercises affecting more than one muscle group
and targeting agonist and antagonist muscle groups
A variety of exercise equipment and body weight is
recommended

Intensity


Time
Type



Volume
(reps/sets)




8-12 reps to improve strength and power in most adults
10-15 reps to improve strength in middle-aged and older
adults just starting exercise
15-20 reps to improve muscular endurance
2-4 sets for most adults to improve strength and power
1 set can be effective in older adults or beginners
1-2 sets are effective for muscular endurance
Pattern
(rest)


Resting intervals – 2-3 minutes between each set
A rest of 48+ hours between single muscle groups

A gradual progression of greater resistance and more
repetitions per set or increasing frequency is recommended
Progression
Table 6.1: FITT-VP resistance exercise evidence-based recommendation (ACSM, 2016)
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Other considerations:

Session length – try to complete the exercise session in an hour as longer
sessions are associated with higher dropout rates
Increasing resistance – there are several methods of increasing resistance as a
way of introducing overload when a client is training for strength. One of the
easiest to apply is the ‘two for two’ rule: if a client can perform two or more
repetitions more than the rep goal they were set in the last set for two
consecutive workouts, you can increase the resistance in their next training
session. For example, if a client is using a training repetition range of 8-12 but
can do 14 repetitions in their last set on two consecutive workouts, you would
increase the training load in the next session
How to increase resistance – there is no formula saying precisely how much you
should increase the load by but as a general guide you could increase it by 2.55% for the upper body and 5-10% for the lower body. This should be sufficient to
make the lower end of the rep range a challenge once again
Increasing repetitions – increasing the number of repetitions of an exercise is a
useful method for clients training for muscular strength and endurance. As an
example, take a client who is doing three sets of an exercise with 15-20 reps. To
start with they might manage 20 reps in the first set, 15 in the second set and 13
in the third. When they are able to perform three sets of 20 reps with good form,
they may want to increase the resistance or apply another appropriate overload
technique



RM
˂2
3
4
5
6
7
8
Training goal
Strength
Power
Hypertrophy
9
10
11
12
13
Strength
Power
15
16
17
Strength
Power
Hypertrophy
Muscular endurance
14
Muscular endurance
18
˃20
19
Strength
Power
Hypertrophy
Hypertrophy
Muscular endurance
Table 6.2: Training effects associated with varying repetition ranges (from Baechle, T. R. and Earle, R.W.
(Eds,) 2000. Essentials of Strength Training and Conditioning (2nd ed.). Human Kinetics)
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The table below is another interpretation of the table above (table 6.2), indicating
example sets and rest protocols for strength, hypertrophy or muscular endurance
training goals.
Reps
% Rep max (1RM)
1 RM
100%
2 RM
95%
4 RM
90%
6 RM
85%
8 RM
80%
10 RM
75%
12 RM
70%
14 RM
65%
15 RM>
62.5%
Sets and rest for desired outcome
Strength
2-6 sets
3-5 minutes rest in between sets
Hypertrophy 3-6 sets
1-2 minutes rest between each set
Muscular endurance 2-3 sets
30-60 seconds rest between each set
Table 6.3: programming options for strength, hypertrophy and muscular endurance based on %RM,
number of sets and rest between sets
Tempo
The speed at which you carry out the repetitions can also affect the difficulty and
therefore the outcome of what you want from the exercise. The numbers represent
the seconds taken for the different muscular contractions in the order of eccentric,
isometric, concentric and time between reps. The below tempos are examples and
not definitive, for the various goals listed.
Speed/power – 1/1/1/1
Strength – 3/1/1/1
Hypertrophy – 4/2/2/1
Endurance – 3/2/1/1
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Approach
Multisets
Description
Uses/benefits
Performing multiple sets of an exercise using the same
weight with a rest in between each one
Strength/
endurance/
hypertrophy
Circuits
Performing a minimum of 4 exercises for different muscle
groups consecutively with or without rest in between
Supersets
(antagonist)
Performing an exercise for a particular muscle group and
then immediately performing an exercise for the opposing
muscle group (no rest)
Time efficient
(agonist)
Performing an exercise for a particular muscle group and
then immediately performing an exercise for the same
muscle group (no rest)
Endurance/
hypertrophy
Trisets
Performing 3 different exercises for the same muscle
group with no rest in between
Endurance/
hypertrophy
Giant sets
Performing at least 4 exercises for the same muscle
group with no rest in between (normally 4-5)
Endurance/
hypertrophy
Weight increases with each set whilst repetitions
decrease, with a rest period in between each set
(minimum 3 sets)
Strength
Weight decreases with each set whilst repetitions
increase with a rest period in between (minimum 3 sets)
Strength
Continuing a set with a lighter weight immediately after
muscle failure has been reached at a higher weight (min.
3 drops)
Hypertrophy
Pyramids
(ascending)
(descending)
Drop sets
Time efficient
Preexhaustion
Performing a set of an isolation exercise to fatigue then
immediately performing a set of multi-joint exercise
involving the same muscle (no rest)
Overcoming
limitation of
weaker
synergists
Negative sets
(eccentric
training)
Using a load heavier than 1RM to focus on the eccentric
portion of the repetitions of a set with the concentric
portion assisted by a spotter (essential)
Strength
Berger (6RM)
3 sets performed with 6RM with up to 5 minutes rest
between sets
Strength
DelormeWatkins
1 set of 10 repetitions with 50% 10RM, 1 set of 10
repetitions with 75% 10RM and 1 set of 10 repetitions
with 100% 10RM with no longer than 90 seconds
between sets
Strength
Table 6.4: Alternative resistance training approaches
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Chapter 7
Home training
and using
resistance
bands
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Adapting resistance training to different environments
Personal training often occurs outside of the modern high-tech gym environment.
Your client may prefer to work with you in their home or outdoors. If this is the case
then you’ll need to adapt to these environments and respond to the opportunities and
challenges they may present. Whether you are training your client in a modern gym
or in their garden the principles of exercise prescription still apply. Whatever the
environment, you still need to accommodate the components of fitness, such as
cardiorespiratory fitness, muscular strength, endurance and flexibility.
Cardiorespiratory training is easily adapted to alternative environments as clients can
walk, run and cycle outdoors. Flexibility training only requires sufficient space and an
exercise mat so it can be done at home or in a tranquil environment like a park which
can be more relaxing than a busy gym. Although resistance training is a little more
difficult to adapt for alternative environments, there are many ways to perform
resistance training that don’t require cumbersome specialised equipment and freeweights.
Activity 12:
List the dos and don’ts of using resistance bands.
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Resistance bands
Resistance bands are great for all fitness levels. Depending on how you use them,
bands can suit beginners as well as more advanced exercisers.




Different strengths - resistance bands are a valuable aid when used properly.
They’re also relatively inexpensive. A variety of bands are available at prices
ranging from £6-£12 per band
Most manufacturers offer a range of different strengths from light to extra
heavy to cater for different levels of abilities and exercises
Using the bands - almost any exercise can be adapted to the resistance band
although there are some drawbacks that need to be considered. The more a
client stretches the elastic, the greater the resistance. Every exercise begins
with low resistance and ends with high resistance. This is the opposite to the
force capability patterns of most human muscles which show a significant
decline in force production towards the end of the range of motion
What to do - in your practical workshop you will learn a method of using a
resistance band which helps to overcome the difference in the force capability
patterns. It involves manually adjusting the tension on the band to provide a
relatively constant level of resistance throughout the range of motion
What to do when using resistance bands
You can use resistance bands to add intensity to basic moves or to add variety to
your usual routine, but there are a number of points to consider when using them.





Make sure that the band is checked on a regular basis for tears and is
replaced immediately if any faults are found
Ensure you have different strengths of band available and always use the one
that is most appropriate for your client
Explain to your client the basis of the method to be used and how you will be
attempting to provide a constant level of resistance
Explain carefully to your client the objective of each individual exercise. Show
how it should be performed and provide all of the relevant coaching points
Communicate clearly, asking whether the resistance is too easy or too hard
and if it feels constant through the full range of motion. Make adjustments as
required
What not to do with resistance bands
A resistance band can provide an effective and thorough workout that rivals
machines and free-weights. They also encourage natural movement in more than
one plane of motion. However, there are a number of things you are advised not to
do.




Don’t attempt an exercise with a band for the first time with a client unless you
have tested it yourself beforehand
Don’t rush into exercises without first giving clear explanations
Don’t use the band for exercises that are not appropriate for the client, or that
you do not feel comfortable with
Don’t continue with the use of a band if your client does not feel they are
achieving their goals
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Standing chest press
Body part and muscle group
Front of upper torso and back of upper arm – pectorals, anterior deltoid and triceps

Step 1- have your client assume a split
stance with their spine and pelvis in
good alignment and their abdominals
braced. Stand behind your client

Ask your client to grasp a handle in
each hand at chest height with their
palms facing down and their elbows
flexed and slightly below shoulder level
(pic 1)

Take up the tension of the band before
performing the exercise (pic 1)

Step 2 - your client should push the
handles forward by fully extending their
elbows, horizontally adducting the
shoulders and protracting the scapulae
(pic 2)

Keep the same distance between your
hands and the client’s, keeping the
tension constant throughout the
movement

To return to the start position, have the
client reverse the movement (pic 1)

The precise range of motion will
depend on your client’s shoulder
flexibility
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Standing two-arm cable row
Body part and muscle group
Mid to upper back and front of upper arm – latissimus dorsi, trapezius and biceps

Step 1 - have your client assume a
quarter-squat position with knees
slightly flexed for stability. They can
stand more upright as they progress.
They should face you with their feet
shoulder-width apart and facing
forward, abdominals should be braced

Ask your client to grasp the handles
with a neutral grip, arms extended
and shoulders flexed to chest level
(pic 1)

Take up the tension of the band
before performing the exercise (pic
1)

Step 2 - instruct your client to perform
a rowing action by flexing their
elbows, extending their shoulders and
retracting their scapulae (pic 2)

Keep the same distance between
your hands and the client’s, keeping
the tension constant throughout the
movement

Return to the start position by
reversing the movement (pic 1)
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Cable rotations
Body part and muscle group
Mid to upper torso and arms – pectorals, anterior deltoids, biceps, internal and
external obliques and spinal erectors

Step 1 - have your client stand in
good alignment with their feet
shoulder-width apart, knees slightly
flexed, toes pointing straight ahead
and their abdominals braced

Stand to the side of your client. Ask
your client to grasp the handles
directly in front of their chest with their
arms extended and their scapulae
retracted and depressed

Take up the tension of the band
before performing the exercise (pic 1)

Step 2 - with their abdominals braced
have your client rotate their body
away from you, focussing on working
their abdominals and gluteals

As your client moves, ensure their
back foot pivots and they put their
knee and hip into extension and the
foot into plantar flexion

Keep the same distance between
your hands and the client’s, keeping
the tension constant throughout the
movement

Your client can then pause at the end
of the range before returning to the
start position
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Cable woodchop
Body part and muscle group
Mid to upper torso and arms – pectorals, anterior deltoids, trapezius, latissimus
dorsi, biceps, triceps, internal and external obliques, spinal erectors and gluteals

Step 1 - have your client stand in
good alignment with their feet
shoulder-width apart, knees slightly
flexed, toes pointing straight ahead
and their abdominals braced

Stand to the side of your client. Ask
your client to grasp the handles at
approximately shoulder level with their
elbows extended

Take up the tension of the band
before performing the exercise (pic 1)

Step 2 - instruct your client to pull the
band across their body in a diagonal
woodchop action, arms remaining
extended. Your client will need to
focus on using their abdominals, hips
and gluteals to rotate their body in the
oblique or diagonal plane

As the client rotates, their knees flex
and the rear foot pivots until the
hands reach the opposite knee

Keep the same distance between
your hands and the client’s, keeping
the tension constant throughout the
movement

At the end of the range the client will
need to return back to the start
position by reversing the action
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Chapter 8
Assessment
requirements
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Please download your assessment portfolio templates from the Student Zone
or your Talent LMS portal to ensure you have the most up-to-date-versions.
There are two parts to your Level 3 Exercise Programming and Coaching
assessment.
Portfolio of evidence
You will need to produce and develop a 12-week progressive training programme for
a client of your choice (who must be at least 16 years old). This programme should
be split into three 4-week phases (weeks 1-4, weeks 5-8 and weeks 9-12).
You must ensure your programme is fit for purpose and suitable for your client’s
needs and abilities.
To achieve this you will need to consult with your client in order to collect appropriate
and useful information. This will include screening, risk stratification, fitness
assessment and goal setting.
In addition, you must develop a short portfolio documenting the planning and delivery
of a small group training programme for a group of 3 people.
Practical observation
To successfully pass the practical element of your Level 3 Exercise Programming
and Coaching assessment, you will be observed delivering a session from the weeks
5-8 programme for your individual client. This session must meet the specific
assessment criteria which are listed in the portfolio.
Your practical observation will normally take place during week 5 or 6 of the
programme and you must coach the client the programme is based on.
The assessment criteria for both the portfolio and practical observation are included
within the portfolio template itself, so you can cross reference with the information
you have provided.
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Invigilated written assessment result
Cut out this form once completed and signed, and insert it into your portfolio
For assessor use only:
Invigilated assessment result – Advanced Anatomy and Physiology
Name
Date
Total marks
possible
Minimum marks
required
40
Marks
achieved by
candidate
Total
score %*
Pass or re-sit
(circle as
appropriate)
Pass
28
Re-sit
Assessor’s
name
Assessor’s
signature
A total of at least 70% is required to pass. If this score is met, outcome for all criteria
below is ‘Competent’
Assessment criteria
Consider the classification, structure and function of bones to ensure
effective client intervention
Consider the impact of exercise on bones to ensure effective client
intervention
Consider the classification, structure and function of joints to ensure
effective client intervention
Consider the impact of exercise on joints to ensure effective client
intervention
Consider the classification, structure and function of muscles to ensure
effective client intervention
Consider the impact of exercise on muscles to ensure effective client
intervention
Consider the classification, structure and function of biological systems to
ensure effective client intervention
Consider the impact of exercise on biological systems to ensure effective
client intervention
Consider the classification, structure and function of energy systems to
ensure effective client intervention
Consider the impact of exercise on energy systems to ensure effective
client intervention
Consider the classification of anatomical planes of movement and terms of
location to ensure effective client intervention
Consider the impact of exercise variables on biomechanics and kinesiology
to ensure effective client intervention
Consider the effects of exercise on posture to ensure effective client
intervention
Outcome
C
NYC
PD
C
NYC
PD
C
NYC
PD
C
NYC
PD
C
NYC
PD
C
NYC
PD
C
NYC
PD
C
NYC
PD
C
NYC
PD
C
NYC
PD
C
NYC
PD
C
NYC
PD
C
NYC
PD
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Appeals procedure
In exceptional circumstances, a candidate may be in disagreement with their
assessment decision. If this occurs, the process is outlined below.
Grounds for appeal can be as follows;
a) Extenuating circumstances during the assessment process affecting student
performance
b) Assessments not being conducted in line with approved scheme or centre
guidelines
c) Errors in administration during the assessment process
d) Inappropriate or unprofessional behaviour by the assessor
The appeals process must be adhered to as follows:
i)
The appeal must be completed via the Future Fit Training Ltd. Appeals form
and sent to Head Office (address below) within 7 days of receiving the
assessment result. The Head of Training and Education will arrange an
investigation and make the final decision, responding in writing to the
candidate via letter within 21 days of receiving the appeal
ii)
If the appeal has not reached a satisfactory conclusion an appointed time will
be made for either the investigating IQA or Head of Training and Education to
speak with the candidate via phone within 7 further working days
iii)
In extreme circumstances, if the above steps do not resolve the appeal, an
appointment may be arranged at Head Office with a panel of three people to
hear the appeal, some of whom were not involved in the original assessment.
The candidate may also bring a friend to witness this meeting
iv)
Should an appeal remain unresolved after stage iii) it can be submitted to the
specific awarding organisation for your qualification along with the required
fee. Further details of this process and the relevant form can be found in the
FAQ section for your award on Student Zone
Assessment Appeals
Future Fit Training Ltd
Unit 24 Katana House
Fort Fareham Industrial Estate
Newgate Lane
Fareham
Hampshire
PO14 1AH
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Appeal form
Candidate’s name
Assessor’s name
Course code
Course tutor
Date of assessment
Candidate comments and reason for appeal:
Candidate’s signature
Date
For Office use only
Date received
Date of acknowledgement
Date of response
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