Start date::
Level 2 Certificate in
Fitness Instructing (Gym)
Assessment Workbook
IMPORTANT: YOU MUST COMPLETE THE FOLLOWING DETAILS BEFORE RETURNING THIS PORTFOLIO TO PT ACADEMY
Name of learner:
I can confirm this is all my own work
Email address:
Learner signature:
Name of mentor:
Mentor’s email address:
IMPORTANT: Sign only when portfolio is complete
1
Level 2
Certificate in Fitness Instructing (Gym)
Contents
Assessment plan and record of achievement
04
Unit 1: Anatomy and physiology for exercise worksheet
06
Unit 2: Know how to support clients who take part in exercise and physical activity
17
Unit 3: Health and safety and welfare in a fitness environment worksheet
23
Unit 4: Principles of exercise, fitness and Health worksheet
28
Unit 5: Planning gym-based exercise
37
Unit 6: Deliver gym-based exercise
54
This Assessment Workbook (AW) contains
all the necessary information to gain the
Level 2 Certificate in Fitness Instructing
(Gym). This qualification consists of the
following unit areas and you must prove
competence in each:
1. Anatomy and physiology for exercise
2. Know how to support clients who take
part in exercise and physical activity
3. Level 2 Health, safety and welfare in a
fitness environment
4. Principles of exercise, fitness and health
5. Planning gym-based exercise
6. Instructing gym-based exercise
To view and edit this Assessment Workbook
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IMPORTANT: Do not add your
signature to the cover page or
on any inside pages requiring
an electronic signature until
you have completed this
workbook and the summative
assessment. Doing so will
close the editable text fields
resulting in the inability to
further complete or change
this document.
Copyright © 2017, PT Academy. All rights reserved.
IMPORTANT:
An introduction to your unit assessment
paperwork
How long will it take me to complete the
course work?
We recommend that you aim to complete
the Level 2 Certificate in Fitness Instructing
in 6-10 weeks. This will require you to plan
and commit to study time, which will include
both theory and practical activities.
However, course duration does depend on
your circumstances and there is therefore
some flexibility. Discuss any changes with
your trainer if you are a Flexi-learner
(option 2).
Flexi-Learners (option 2) should discuss
and agree their course length with their
assigned trainer prior to completing their
unit worksheets. Agreed assessment dates
should be recorded on the ‘assessment plan’
on page 4, column 4.
Self-Study Learners (SS) can email
support@ptacademy.com to discuss
completing the AW assessment plan.
IMPORTANT: All questions
regarding course theory,
materials and assessment
should be sent to:
support@ptacademy.com
will also be responsible for marking your
assessment workbooks.
Our trainers are all active personal trainers
currently working in the fitness industry and
they can offer more than just support in the
qualification’s practical components. Your
trainer will be more than happy to advise
on aspects of working in a gym, running
your own PT business, how to get leads
and manage prospects or how to go about
applying for Fitness Instructor roles. They
can also help you with any industry-related
questions you may have.
How will I be supported during my study?
Your selected learning option will dictate
the type of support you will receive. For
both FL1 and 2 and SS our Learner Support
Team (LST) will be on hand to assist you
with any questions you may have. They can
be contacted at the following email address:
FL option one and SS do not receive trainer
support; however, there is the option of
attending a practical development training
day at one of our national training centres.
Click on the following link to view dates:
support@ptacademy.com
Select the date that is convenient for you
and then let the booking department know
at: bookings@ptacademy.com
Learner Support will be more than happy
to help with all qualification theory
questions, guide you on assessments,
discuss course structure, assist or give you
advice on careers and industry progression
routes. The LST will endeavour to reply to
emails by the following working day.
If you are a FL (option two) you will have an
assigned course trainer, who is responsible
for guiding you through the qualification’s
practical components, such as free weight
and CV exercise and coaching, instructional
skill and advanced training systems. They
Copyright © 2017, PT Academy. All rights reserved.
http://ptacademy.com/course-dates
How and when will I be assessed?
Assessments include multiple choice
questions, written worksheets and practical
observation. The assessment plan found on
page 4 details the type of evidence required
for each of the units that make up this
qualification.
This assessment workbooks have an 80%
pass mark, whereas 100% of the assessment
criteria must be met in the practical
assessments.
2
Flexi-learners (option 2) should contact
their trainer to discuss a convenient time
frame for qualification completion. (As
mentioned on the preceding page, we feel
that all course work can be started, finished
and marked in 6-10 weeks).
Once you and your trainer have decided
how long you want the study period
to last, decide on a date for the unit 6
practical observation. From this point, work
backwards and plan in dates for the other
unit assessments, using the timeline as a
guide. Your personal mentor can assist you
with this.
Once this assessment workbook has been
completed, FL (option 2) should submit
their assessment workbook to their trainer
for marking. This will normally be done
on the final practical development session
before your final summative practical
observation for each qualification level.
FL (option 1) and SS on the other hand
should submit this assessment workbook
for marking at: assessments@ptacademy.
com. Our assessment team will mark your
unit within 14 working days and provide you
with feedback. You may be asked to make
amendments and then resubmit your work.
Flexi-learner option one and self-study
learners must visit the PT Academy
website: http://ptacademy.com/coursedates and select a date for their practical
assessment at one of the national
assessment centres. You must then let our
bookings team know which date you’ve
chosen: bookings@ptacademy.com
It is very important that your assessment
workbook is up to date and marked as
competent prior to attending a national
assessment day. Learner Support can give
you guidance on this.
Copyright © 2017, PT Academy. All rights reserved.
What happens if I refer?
Don’t worry! All you will need to do is make
the corrections your trainer or support team
have asked you to make. If you refer on
your practical assessment, you may need
to rebook a future date. All resits are free of
charge.
What do I do with this portfolio after
completion?
PT Academy requires a completed copy
of your Assessment Workbook for internal
quality assurance. It is also required for the
awarding body to send you your Level
2 Certificate in Fitness Instructing (Gym).
Your trainer or assessor will email your unit
4 and unit 4 self-evaluation to:
iqa@ptacademy.com. If you have decided
to print and hand write you are responsible
for posting a copy to the Personal Trainer
Academy Head Office. We strongly asvise
you scan the pages and obtain a tracking
number before sending. The Personal
Trainer Academy will not be responsible for
missing assessment workbooks if you do
not follow these steps.
Address: PTA
15643
Birmingham
B25 9FR
You will be notified of your assessment
result (pass/refer) and sent your certificate
within 6-8 weeks following
IV and EV moderation.
IMPORTANT: All work should
be in your own words. It is not
acceptable to copy and paste
from the course manual into
worksheet text boxes. The result
is your LAP being returned to
you for amendment, thereby
delaying qualification.
3
Certificate in Fitness Instructing (Gym): Assessment plan and record of achievement
Learners name:
Centre name:
Assessment Plan
Planned
Assessment assessment
method
date
Unit
Title
1.
Anatomy and physiology
for exercise
Multiple
choice
question
Multiple
choice
question
2.
Know how to support
clients who take part in
exercise and physical
activity
Worksheet
Written
3.
Health, safety and welfare
in a fitness environment
Multiple
choice
question
Multiple
choice
question
4.
Principles of exercise,
fitness and health
Multiple
choice
question
Multiple
choice
question
Worksheet
Written
Client
consultation
Written
Programme
card
Written
Session plan
x4
Written
Formative
observation
Observation
Summative
observation
Observation
Session selfevaluation
Written
5.
6.
4
Planning gym-based
exercise
Instructing gym- based
exercise
Evidence
Record of Achievement
Pass/Refer/APA
(if claiming APA detail
evidence seen)
Assessor’s name
or initials and
date
Pass/Refer/APA
(if claiming APA detail
evidence seen)
Assessor’s name
or initials and
date
IQA initials
(only if
sampled)
Copyright © 2017, PT Academy. All rights reserved.
Assessment planning and record of achievement declaration
Declaration
Learner’s agreement:
Name
Signature
Date
I agree to be assessed according to the assessment plan and I am
happy that any additional support I require has been discussed and a
separate plan has been put in place for this.
I declare that all of the evidence (listed in the assessment plan) that will
be produced for this portfolio will be my own unaided work.
Assessor’s agreement:
I have discussed the planned assessments with the learner and any
additional support required has been planned and recorded separately.
IMPORTANT: Signatures
to be added by the learner
and assessor after the
summative assessment
self-evaluation and
assessor feedback.
If you need support on theory or
completing this assessment workbook
email: support@ptacademy.com
5
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Unit 1
Anatomy and Physiology for exercise
1 mark available per question.
1. Bones are classified by their:
Size
Density
Volume
✔
Shape
2. The metacarpals are an example of a:
Sesamoid bone
✔
Long bone
Irregular bone
Flat bone
3. The clavicle is an example of a:
✔
Long bone
Irregular bone
Short bone
Flat bone
4. Spongy bone is found in:
The medullary cavity
The shaft of long bones
✔
The end of long bones
Outside of the periosteum
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6
5. An immoveable joint is also known as:
✔
Fibrous
Cartilaginous
Ligamentous
Synovial
6. Which of the following best describes the characteristics of fibro cartilage?
✔
Acts as a shock absorber and found in intervertebral discs and the knee
Glassy bluey-white appearance and found on the end of long bones
Strong and elastic maintaining the shape of structures such as the external ear
Tough, rigid and thick in appearance and found in all synovial joints
7. Which of the following is not a characteristic of a synovial joint?
✔
Contains elastic cartilage
Freely moveable
Secretes synovial fluid
Has a joint space
8. The type of synovial joint found at the shoulder is:
✔
Ball and socket
Gliding
Hinge
Saddle
9. The type of synovial joint found at the elbow is:
Saddle
Gliding
Ball and socket
✔
7
Hinge
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10. What type of joint found between two adjacent vertebra?
Synovial
✔
Semi-moveable
Fibrous
Freely moveable
11. The hip is capable of:
Medial rotation
Dorsi-flexion
Eversion
Lateral flexion
12. The ankle is capable of:
Extension
Medial rotation
Plantar-flexion
Retration
13. The name given to bone formation is:
Osteopenia
Osteoarthritis
Osteoporosis
✔
Ossification
14. Which of the following statements is correct when discussing the curves of the
spine?
The thoracic spine is convex anteriorly (lordosis)
The lumbar spine is concave anteriorly (lordosis)
The lumbar spine is convex anteriorly (kyphosis)
✔
The thoracic spine is concave anteriorly (kyphosis)
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8
15. The spine functions to:
Protect the vertebral discs and ligaments
✔
Offer points of attachment for muscles
Prevent the transmission of loads
Act as a shock stopper during activity
16. Which of the following structures attaches bone to bone?
Cartilage
✔
Ligaments
Joints
Tendons
17. Which of the following is not a long term effect of exercise on the skeleton?
Stronger ligaments
Greater bone density
✔
Greater range of movement
Stronger more robust cartilage
18. Cardiac muscle is found:
In the blood vessels
In the organs
In the heart
Attached to the skeleton
19. Which of the following is a characteristic of skeletal muscle tissue?
Striated in appearance
Smooth looking in appearance
Contracts in a wave-like manner
Is involuntarily in its action
9
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20. Protein filaments found inside myofibrils are:
Myosin and
Myoglobin and actin
Myoglobin and myosin
Actin and myosin
21. ‘1’ on the diagram to the right is:
Anterior deltoid
Posterior deltoid
Bicep brachii
Pectoralis major
22. ‘2’ on the diagram to the right is:
1
Rectus fermoris
Vastus lateralis
Gluteus medius
Adductor brevis
23. ‘3’ on the diagram to the right is:
2
Rectus fermoris
Adductor magnus
Vastus intermedius
3
Vastus medialis
24. ‘4’ on the diagram to the right is:
Tibialis posterior
4
sarcolema
Tibialis anterior
Gastrocnemius
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10
25. ‘1’ on the diagram on the right is:
Posterior deltoid
Infraspinatus
Upper trapezius
Teres major
1
26. ‘2’ on the diagram to the right is:
Lower trapezius
Rhomboid major
Erector spinae
2
Latissimus dorsi
27. ‘3’ on the diagram to the right is:
Bicep fermoris
Semitendinosis
Semimenbranosis
3
Adductor magnus
28. ‘4’ on the diagram to the right is:
4
Tibialis posterior
Gastrocnemius
Popliteus
Gracilus
29. Which of the following is not a function of the pelvic floor muscles?
Provide physical support for the pelvic organs
Provide direct support for the lumbar vertebrae
Maintenance of continence (control urination)
Relaxation allowing passage of feces and urine
11
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30. While under tension, the type of contraction when a muscle is shortening is:
Concentric
Isometric
Eccentric
Isotonic
31. Which of the following muscles is the prime mover during shoulder extension?
Latissimus dorsi
Tricep brachii
Teres major
Pectoralis major
32. Which of the following muscles is the prime mover during hip extension?
Gluteus maximus
Biceps femoris
Adductor magnus
Gluteus medius
33. During exercise, rotation of the trunk to the right targets the:
Right internal oblique and right external oblique
Left internal oblique and right external oblique
Right external oblique and left internal oblique
Left external oblique anf right external oblique
34. During exercise, eccentric contraction of the quadricep muscle results in:
Knee flexion
Ankle dorsi-flexion
Knee extension
Hip extension
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12
35. During the bicep curl exercise, the tricep brachii is the:
Prime mover
Synergist
Antagonist
Agonist
36. Fast twitch muscle fibres:
Have a high mitochondrial density
Are used for short-term anaerobic activity
Have a high resistance to fatigue
Are used for aerobic activity
37. Type 1 fibres have:
A very fast contraction time
A low mitochondrial density
A low resistance to fatigue
A large amount of myoglobin
38. Which of the following is a long-term structural adaptation to muscle from
exercise?
Increase in strength
Better intramuscular coordination
Increase in size of muscles
Increase in metabolic enzymes
39. Which of the following is an exercise implication for children and adolescents?
Develop sound movement patterns before increasing training load
Ensure exercise is low impact and low intensity
Avoid resistance exercise until bones have fully formed
Use slower and more controlled movements
13
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40. Which of the following is a safe and approprate exercise guideline for pregnant
women?
Include supine (on the back) exercise
Lift heavy weights
Focus in maintaining posture
Strive to increase fitness level
41. The lungs are located in the:
Chest, take in carbon dioxide (CO2) and remove oxygen (O2)
Chest, take in carbon dioxide (CO2) and remove oxygen (O2)
Chest, take in oxygen (O2) and remove carbon dioxide (CO2)
Abdomen, take in oxygen (O2) and remove carbon dioxide (CO2)
42. Inhaled air takes the following path:
Nose/mouth
oesophagus
Nose/mouth
trachea
Nose/mouth
oesophagus
Nose/mouth
trachea
bronchus
bronchus
heart
bronchus
bronchus
heart
capillaries
capillaries
bronchioles
bronchioles
alveoli
alveoli
43. Oxygen is exchanged with carbon dioxide in the lungs by a process called:
Active transport
Osmosis
Diffusion
Solubility
44. The primary breathing muscles include the:
Diaphragm and intercostals
Adominals and diaphragm
Diaphragm and pelvic floor
Intercostals and abdominals
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14
45. The heart is located in the:
Chest and pumps blood around the body
Chest and extracts oxygen from the air
Abdomen and pumps blood around the body
Abdomen and extracts oxygen from the air
46. Which of the following accurately describes the relationship between the heart
and the lungs?
The left side pumps blood to the lungs where oxygen (O2) is added
The right side pumps blood to the lungs where oxygen (O2) is added
The left side pumps blood to the lungs where carbon dioxide (CO2) is added
The right side pumps blood to the lungs where carbon dioxide (CO2) is added
47. Which blood vessel carries oxygenated blood from the lungs to the heart?
Aorta
Pulmonary vein
Pulmonary artery
Vena cava
48. Blood takes the following path through the heart:
Pulmonary artery
Vena cava
pulmonary vein
capillaries
Pulmonary artery
Pulmonary vein
left atrium
left ventricle
right atrium
left atrium
left ventricle
left atrium
right ventricle
left ventricle
vena cava
aorta
49. Which of the following is correct when discussing structure and function of
Capillaries?
Capillaries are the smallest type of blood vessel being only two cells thick
Blood pressure is in capillaries is less than 10mmHg
Is the nutrient exchange takes place in capillaries
Cappilaries contain non-return valves along their length
15
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50. The anaerobic energy system:
Utilizes carbohydrates, fats and proteins to generate ATP for energy
Is used to produce energy for short-term and high intensity activities and requires no oxygen
Is used as the predominant energy pathway in long distance and endurance type
of activities
Requires oxygen and is used to produce energy for short-term and high intensity
activities
Result total
/50 marks (minimum 40 marks)
Assessor Feedback:
Pass / Refer
Date:
Reassessment
Result total
/50 marks (minimum 40 marks)
Assessor Feedback:
Pass / Refer
Date:
Copyright © 2017, PT Academy. All rights reserved.
16
Unit 2
Know how to support clients who take part in
exercise and physical activity
1. Explain why it’s important to form an effective working relationship with clients
1 mark available
2. Explain why it is important to present yourself and your organisation positively to clients
1 mark available
3. Describe how you would promote ‘equality’ and ‘diversity’ within your organisation
1 mark available
4. Match the correct terms to the following definitions
Believing that someone is good, honest and reliable
A set of standards deemed expected of individuals within their
respective skill sector
Accepting each other the way they are
3 marks available
5. List three barriers to exercise/physical activity
1.
2.
3.
3 marks available
17
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6. Describe three strategies to overcome typical barriers to exercise and physical activity
1.
2.
3.
3 marks available
7. Describe two client-centred interventions for the following stages within the ‘behavioural
change model’
Contemplation
Action
Maintenance
1.
2.
1.
2.
1.
2.
6 marks available
8. What is the UK Government’s position on how much physical activity we should do per
week
1 mark available
9. Explain why it is important for the client to take responsibility for their own fitness and motivation
1 mark available
10. Describe your role as a fitness instructor in empowering individuals to take responsibility
for their own fitness and motivation
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1 mark available
18
11. Describe why it is important to help individuals set ‘outcome’ and ‘process’ goals
1 mark available
12. State what each letter of the SMART goal setting acronym stands for and give an example
of a SMART fitness goal for each
S
M
A
R
T
10 marks available
13. Give an example of a SMART short and medium term goal based on a SMART ‘outcome
goal’ of choice
Outcome goal
Medium term goal
Short term goal
3 marks available
14. Explain why it is important to review the client’s progress on a regular basis
1 mark available
15. Give two examples of the types of strategies you would consider to help review a client’s
progress
1.
2.
2 marks available
19
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16. Describe the term ‘customer service’
1 mark available
17. Describe the differences between ‘internal’ and ‘external’ customers
1.
2.
2 marks available
18. What are the four elements of good customer service?
1.
2.
3.
4.
4 marks available
19. Give three examples of how to exceed customer expectations
1.
2.
3.
3 marks available
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20
20. Using the CARES acronym, answer the following complaint.
Dear ___________,
I have been a member of UK Fitness for over five years and as a loyal member, I would like to draw
your attention to several negative features that have crept into the gym over time.
First, I have noticed that you are offering fewer classes than you were last year. I attend several
classes regularly, but you have stopped offering my favourite boxing class altogether.
Second, the women’s locker room has entered a state of disrepair. The lockers stick and the showers
often do not turn on.
Finally, the entertainment at the gym is often broken. Last week the televisions were not working
correctly. The week before, the cable went out.
This degradation of service is unfortunate because I greatly enjoy exercising at UK Fitness. I would
like to hear from you about your plans for updating and maintaining the gym so that I can decide
whether or not to renew my membership for another year.
Please send me an email at the address listed below at your earliest convenience. If I have not heard
from you within the next two weeks, I am afraid I will have to cancel my membership to your gym.
Thank you very much for your time.
8 marks available
21
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Result total
/56 marks (minimum 45 marks)
Assessor Feedback:
Date:
Reassessment
Result total
Pass / Refer
/56 marks (minimum 45 marks)
Assessor Feedback:
Pass / Refer
Date:
Copyright © 2017, PT Academy. All rights reserved.
22
Unit 3
Health, safety and welfare in a fitness
environment
1 mark available per question.
1. The type of emergency requiring calling the ambulance service is:
A heart attack
Sudden fainting
A Muscle strain
A Missing person
2. What injuries or ill health would involve the Health and Safety Executive?
Sudden fainting
Muscle strain
A headache
Amputation
3. Which of the following is a description of manual handling?
Using a team of people to push a load
The automated transportation of objects
Any action involving physical effort to move an object
The use of heavy of heavy machinery to move a load
4. Which of the following describes the role of a first aider during an emergency?
To ensure procedures are developed and followed
To preserve life, prevent deterioration, promote recovery
To deal with a fire, bomb or chemical incident
To escort and support persons in their care
23
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5. What does COSHH stand for?
Control of substances hurtful to health
Control of substances hazardous to health
Control spillages hazardous to health
Control of substances harmful to heath
6. Which of the following is NOT a requirement in completing an accident form?
Date and method of reporting
Date, time and place of the incident
A description of the event and the outcome
Relevant health insurance details
7. What does RIDDOR stand for?
Risk of injury, diseases and dangerous occurrences reporting
Risk of injuries, diseases and dangerous occurrences regulations
Reporting of information on diseases and dangerous occurrences risk
Reporting of injuries, diseases and dangerous occurrences regulations
8. Which of the following describes a work place health and safety hazard?
Something that may cause a person harm
The likelihood of an activity to cause harm
Completing a PARQ before starting exercise
Using signage after mopping the floor
9. Which of the following is NOT a legal responsibility of an employer with regards
to health and safety?
To provide and maintain safety equipment and safe systems of work
To provide a written safety policy and risk assessment
To ensure materials used are properly stored, handled, used and transported
To take care of their own health and safety and at the expense of other
persons
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24
10. What is the best way of dealing with a hazard to ensure others are not put at
risk?
Leave it for others to sort out
Remove it immediately
Place barrier tape around it
Display a notice or warning sign
11. An example of duty of care or professional boundaries when specifically working
with children would be:
Not to be left alone with the child in an area away from public view
To get the child to complete the PARQ before participating in physical
activity
To take photos with the child’s permission to promote services
Qualified for the activities or services to be undertaken with any further checks
12. Which of the following is the correct legislation relates to risk assessment in the
work place?
The Health and Safety (First-Aid) Regulations 1981
The Manual Handling Operations Regulations 1992
The Management of Health and Safety at Work Regulations 1999
The Food Hygiene Regulations 2006
13. In the event of an accident or emergency, fitness instructors should
Know how to contact the emergency services
Leave immediately through the nearest exit
Advise persons to collect their personal belongings
Shout for help frantically to cause panic
14. When discussing professional boundaries in the context of the fitness
environment, a fitness instructor must not:
25
Give expert advice in an area they are not qualified in
Refrain from helping a person new to exercise
Ask a person what fitness goals they are striving for
Take responsibility for their own health and safety
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15. A form containing a series of very simple health related questions requiring a
‘yes’ or ‘no’ answer is called:
A PARQ
An informed consent
A report form
A lifestyle questionnaire
16. What security procedure would be the most appropriate as a deterrent to
criminal damage?
Install a barrier
Install security cameras
Install sufficient lighting
Greater staff training
17. Which of the following is NOT a duty of care when working with disabled adults?
Consider the persons level of mobility
Maintain an up-to-date first aid qualification
Ensure communication method is specific to the disability
Ensure that confidential information is openly accessible
18. Which of the following is NOT going to cause risk of injury in the gym
environment?
Putting equipment away in its proper storage after use
Inspect gym machines regularly for loose or frayed cables
Enforce good lifting practice with proper instruction
Enforce personal hygiene is regulated with hygiene stations
19. A key statutory agency responsible for safeguarding children or vulnerable adults
is:
Social services
REPS
CIMSPA
Skills Active
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26
20. Which of the following is a sign of physical abuse?
Being dirty or unbathed
Regular bruising and cuts
Is withdrawn and tearful
Has low self-esteem
Result total
/ 20 marks (minimum 16 marks)
Assessor Feedback:
Date:
Reassessment
Result total
Pass / Refer
/ 20 marks (minimum 16 marks)
Assessor Feedback:
Pass / Refer
Date:
27
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Unit 4
Principles of exercise, fitness and health
1 mark available per question.
1. According to the World Health Organisation, ‘health’ is defined as:
The ability of the heart and lungs to take in, transport and utilise oxygen and
remove waste products.
A state of complete physical, mental and social well being and not merely the
absence of disease or infirmity
The ability to carry out tasks without undue fatigue
The ability to form relationships, interaction and communication with people and
society
2. Which of the following is a component of health-related fitness?
Speed
Muscular endurance
Co-ordination
Power
3. Which of the following is a modifiable factor when discussing an individual’s
health and fitness?
Age
Gender
Genetics
Lifestyle
4. The benefit of regular physical activity for a person with type 2 diabetes is:
Greater sensitivity to insulin
Higher blood glucose levels
An increase in bodyweight
Higher incidence of angina
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28
5. Developing positive relationships and communicating successfully with others
is termed:
Social fitness
Mental fitness
Medical fitness
Spiritual fitness
6. A long term adaptation of regular cardiovascular exercise is:
Increased blood pressure
Decreased blood pressure
Increased resting heart rate
Increased blood pooling
7. Regular physical activity improves mental health due to the release of:
Insulin
Testosterone
Glucose
Endorphins
8. A lateral deviation of the spine is called:
Scoliosis
Kyphosis
Lordosis
Arthrosis
9. An ‘ectomorph’ person would be most suited to which of the following activities?
Shot put
Sumo wrestling
200m sprint
Marathon
29
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10. Type 2b muscle fibres are strongly activated in:
400m sprint running
10 RM resistance training
20 mile road biking
1 RM resistance training
11. What advice would be suitable to help improve posture?
Perform pushing exercises; i.e. bench press
Stretch the soleus muscle regularly
Change your body position regularly
Walk with the shoulders pulled back
12. Which one of the following activities requires a highest level of cardiovascular
fitness for success?
200m runner
400m runner
100m runner
800m runner
13. Cardiac output is:
The amount of air which enters the lungs during normal inhalation at rest
The amount of blood pumped by the heart per minute
The amount of air left in the lungs following a maximal exhalation
The amount of blood ejected from the left ventricle of the heart during a single
contraction
14. Exercise guidelines to increase cardiovascular endurance include:
2-3 days per week, 75% -90% of your heart rate reserve for 30-60 minutes
4-5 days per week, 50-60% of your heart rate reserve for 30 minutes
3-5 days per week, 85% -90% of your heart rate reserve for 60 minutes
3-5 days per week, 60% -80% of your heart rate reserve for 20-60 minutes
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30
15. Which of the following is not a physiological change associated with older age?
Osteoporosis
Sarcopenia
Hypertrophy
Arthrosis
16. An activity that would be most beneficial to offset age related muscle loss is:
Stretching
Swimming
Weight training
Marathon running
17. Which of the following does not reflect current guidelines when working with
disabled people?
They should consult their healthcare providers prior to starting an exercise
program
Include 60 min of aerobic activity on three occasions per week
Be referred on to a specialist if unable to meet their specialist needs
Reasonable adjustments be made to facilities for disabled people to access
18. According to UK guidelines on health, adults should accumulate how many
minutes of physical activity per week?
100 minutes
150 minutes
20 minutes
60 minutes
19. According to the FITT principle, ‘intensity’ is viewed as:
The number of training sessions performed in one week
The duration of each training session
The kind of exercise being performed
The effort needed to perform an exercise
31
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20. The American College of Sports Medicine recommends holding a static stretch
for:
15-30 seconds to mild discomfort
5-10 seconds with no feelings of discomfort
10-15 seconds to severe discomfort
5-10 seconds to mild discomfort
21. Which of the following circumstances would not require an exercise be
regressed?
The client presents with a known medical condition
The client unable to maintain exercise technique
The client is in later stages of pregnancy
The client is training to maximise performance
22. Increasing the volume of exercise is an example of which of the following training
principles?
Overload
Reversibility
Individuality
Specificity
23. According to the principle of ‘specificity’, which of the following exercises has the
greatest transfer to jumping performance?
Lunge
Leg extension
Squat
Leg curl
24. Delayed onset of muscle soreness (DOMS) is caused by:
Concentric exercise
Isotonic exercise
Eccentric exercise
Isometric exercise
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32
25. The disadvantage of using the ‘talk test’ to monitor exercise intensity is:
It’s not very specific
it’s too easy and simple to administer
it correlates well with ventilatory threshold
No equipment necessary
26. RPE is short for:
Rate of performance enhancement
Rate of perceived exertion
Rate of perceived exhaustion
Rate of performance exercise
27. In planning exercise for children and young people:
Perform a maximum of 20 minutes of activity on three occasions per week
Supervise the session closely to ensure safe practice of exercise
Only perform low impact exercise to avoid stunting growth
Avoid weight training exercise to reduce the stress on growth plates
28. During the later stages of pregnancy, women should avoid exercising:
Supine
Standing
Seated
On their side
29. How is cardiac output calculated?
Heart rate + stoke volume
Heart rate x stroke volume
Resting heart rate x maximal heart rate
Resting heart rate + maximal heart rate
33
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30. Which one of the following definitions describes vital capacity?
The maximum amount of air you can forcibly breathe in and out per breath.
The total amount of air you breathe in and out during normal breathing.
The maximum amount of blood ejected from your heart per minute.
The total amount of blood you need during exercise.
31. According to the ‘Borg’ 6-20 which of the following would represent an intensity
that felt ‘some what’ hard?
18
6
9
12
32. Which of the following exercise guidelines is correct in relation to developing
muscular strength?
>60% of 1RM -3 sets of <12 repetitions
>60% of 1RM -3 Sets of >12 repetitions
<60% of 1RM-1 set of 1-6 repetitions
<60% of 1RM-3 sets of 1-6 repetitions
33. Which of the following training variables could be altered to improve muscular
endurance?
Rate
Repetitions
Resistance
Range of movement
34. Exercise professionals should only give nutritional advice on?
Diabetic diets
Healthy eating
Crash diets
Supplements
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34
35. 1 gram of fat contains:
4 Kcals
9 Kcals
5 kilocalories
7 Kilocalories
36. A dietary source that causes a quick release of glucose in the body is:
Simple carbohydrate
Complex carbohydrate
Saturated fat
Complete proteins
37. Which of the following is not a recommendation from the ‘Eatwell’ Plate?
Choosing unsaturated fat and reduced salt products
Eating plenty of simple sugars such jam and breakfast cereals
Eating at least 5 portions of a variety of fruit and vegetables a day
Eating at least two portions of oily fish per week
38. Which of the following foods is classified as an incomplete protein?
Fish
Quinoa
Cheese
Rice
39. A good source of monounsaturated fat is:
Coconut oil
Butter
Flax seed oil
Avocado
35
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40. Water is essential to:
Produce blood cells
Form blood plasma
Store calcium
Store bone marrow
Result total
/ 40 marks (minimum 32 marks)
Assessor Feedback:
Date:
Reassessment
Result total
Pass / Refer
/ 40 marks (minimum 32 marks)
Assessor Feedback:
Pass / Refer
Date:
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36
Unit 5
Planning gym based exercise
1. What is informed consent?
1 mark available
2. List four methods of collecting information
1.
2.
3.
4.
4 marks available
3. Describe how you would determine which method(s) of collecting information is
appropriate to your client?
1 mark available
4. What is the purpose of pre-activity screening?
1 mark available
37
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5. Describe two factors that will effect safe exercise participation
1.
2.
2 marks available
6. Describe two examples of how client information effects the planning of gym-based
exercise
1.
2.
2 marks available
7. Identify two reason for exercise deferral
1.
2.
2 marks available
8. Name an instance when you may refer a client to another healthcare professional
1 mark available
9. Describe how to plan gym-based exercise to meet the needs of clients with different
objectives
1.
2.
2 marks available
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38
10. Give two reasons why it is important to agree the main goals and objectives with your
client prior to planning gym-based exercise
1.
2.
2 marks available
11. Complete the table below on general activity guidelines
Cardiovascular
endurance
Muscular
endurance
Muscular
strength
Flexibility
Frequency
Intensity
Time
Type
16 marks available
12. What factors would you consider when planning a circuit training session?
2 marks available
39
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Result total
/36 marks (minimum 29 marks)
Assessor Feedback:
Pass / Refer
Date:
Reassessment
Result total
/36 marks (minimum 29 marks)
Assessor Feedback:
Pass / Refer
Date:
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40
Unit 5
Assessment guidance: planning paperwork
To complete the ‘planning gym-based
exercise’ unit, you must be able to
demonstrate competency in the following:
• Client consultation paperwork
• Planning an exercise programme
You must conduct a short consultation
with a client prior to writing your exercise
programme. The client consultation will
involve gathering client-centred information
to include:
• PARQ
• Informed consent form
• Client consultation form
Once you have gathered sufficient
information, the next step is to plan a
basic exercise programme that meets the
expected standard set by the awarding
organisation. There are, however, a
number of requirements and restrictions
when writing the session plans for your
assessment (outlined below). The reason for
these is to ensure consistency and that all
components of a workout are covered.
You must complete the following:
• Programme card
• Four detailed session plans
Your programme card must include the
following:
1. Key safety checks you would make to
ensure a safe workout environment:
Ensure several checks are addressed and
they are specific; i.e. no wear and tear on
mats, no faulty machinery, the working
area is clear, cables are not worn or
frayed, any fixed dumbbells are secure.
2. Any special arrangements or
adaptations to be made. This can be in
response to available time, equipment or
facilities, or clients present on the day;
e.g. if you have an older client you would
provide a longer warm-up or an example
of an adapted/alternative exercise.
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3. CV Exercises: All cardiovascular exercise
and equipment must be varied.
•
•
•
CV1 - Warm Up – Duration 5-10 minutes
CV2 - Main CV Component – Duration
20-30 minutes - continuous training only
(no interval training)
CV3 - Cool down - Duration 5 minutes Workload/Intensity for CV exercises
- RPE 1-10 targets
- MHR Targets; e.g. <60%
- Description of intensity; i.e. light,
moderate, vigorous intensity
4. Resistance exercise:
• 4 free weight exercises: 6-12 reps x 2
sets, 1 minute recovery between sets
• 4 resistance machines: 6-12 reps x 2 sets,
1 minute recovery between sets
• 3 bodyweight exercises: 6-12 reps x 2
sets, 1 minute recovery between sets
•
•
•
Name of exercise and equipment used
Intensity of activity: %MHR and RPE for
CV exercise and sets, reps and rest for
resistance exercise
A minimum of 3 relevant teaching points
Your programme card must demonstrate
a good balance of muscle groups, taking a
whole-body approach (upper and lower
body). Please ensure you include pushing
and pulling exercises to add program
balance.
DO NOT LEAVE ANY SECTIONS BLANK
5. Fours detailed session plans.
In addition to a programme card, you must
also write up four detailed session plans
using the session plan templates provided.
Information needed includes:
•
•
•
Name of exercise and primary muscle
groups used
Intensity of activity: %MHR and RPE for
CV exercise and sets, reps and rest for
resistance exercise
A minimum of 5 relevant teaching points
41
•
•
precautions for each special population.
You must ensure you give a justification
for your answers. Using statements such
as ‘less reps’ or ‘reduced intensity is not
acceptable.
An alternative exercise using the same
muscle or muscle groups just in case
your primary exercise is not available
Based on your exercise (from your
program card) offer adaptations or
List of accepted exercises for assessment
The following tables shows you the different exercises that are available for you to choose
from when designing your programme for your assessment.
CV exercise
Rowing machine
Upright cycle
Recumbent cycle
Treadmill
Cross-trainer
Stepper
Free weight exercise
Resistance machines
•
•
•
•
Lunge
Deadlift
Squat
Lower body
•
•
•
•
•
•
•
•
•
Lunge
Squat
Inner thigh raises
Outer thigh raises
Deadlift (lower
back)
•
•
•
Abdominal machine
Torso twister
Back extension /
Lower back machine
•
•
•
•
•
Ab curl,
Oblique curl,
Crunches
Ab plank
Side plank
•
•
•
•
•
Bench press
Lying flyes
Single arm row
Prone flyes
Dumb bell shoulder
press
Upright row
Dumb bell lateral
raise
Front raise
Bent arm pullover
•
Seated Chest press
(varied grip) / pec
dec
Seated row/ lever
row
Shoulder press
Lat pull down /
Assisted pull up
•
•
Press up (box, ¾
full)
Pull up
Lying triceps
Extension
Supine tricep press
Dumbbell / barbell
curl
•
•
•
Tricep pushdown/
Tricep press
Cable bicep curl
•
•
Tricep dip
Close grip press up
•
•
•
•
•
Arms
Leg extension
(seated knee
extension)
Leg curl (lying/
seated knee curl)
Leg press (lying/
seated)
Seated adductor
Seated abductor
Total hip machine
•
Abdominal and lower
back
Upper body
Bodyweight
•
•
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•
•
•
42
Physical Activity Readiness Questionnaire (PAR-Q)
Client’s name:
DOB
Contact No.
Email:
Next of kin:
Contact No.
If you are the planning to take part in physical activity or an exercise class, start by answering the
questions below. If you are between the ages of 15 and 69 the questionnaire will tell you if you should
consult with your doctor before you start. If you are over 69 years of age, and you are not used to
being very active, check with your doctor.
Yes
All information will be treated confidentially.
1.
No
Has your doctor ever said you have a heart condition and that you should only do
physical activity recommended by a doctor?
2. Do you ever feel pain in your chest when you do physical activity?
3. Have you ever had chest pain when you were not doing physical activity?
4. Do you ever feel faint or have spells of dizziness?
5. Do you have a joint problem that could be made worse by exercise?
6. Have you ever been told that you have high blood pressure?
7.
Are you currently taking any medication of which the instructors should be made
aware?
7a. If yes, what?
8. Are you pregnant or have you had a baby in the last six months?
9. Is there any other reason why you should not participate in physical activity?
9a. If yes, what?
If you have answered ‘YES’ to one or more questions:
Talk to your doctor by phone or in person before you start becoming more physically active and
before you have a fitness assessment. Tell your doctor about the questionnaire and which question(s)
you answered yes to. You may be able to do any activity you want – as long as you begin slowly and
build up gradually – or you may need to restrict your activities to those which are safe for you. Talk
with your doctor about the kind of activity you wish to participate in and follow his/her advice.
If you have answered ‘NO’ to all questions:
You can be reasonably sure that you can start to become more physically active and take part in a
suitable exercise programme. Remember – begin slowly and build up gradually.
43
Client’s Name
Date:
Witness Name
Date:
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Informed Consent Form
The purpose of an exercise programme is to help you to achieve health and fitness goals.
You will be set a programme based upon your present activity/exercise levels and your stated
goals. You will experience some feelings of exertion during each activity session and may
become hot and uncomfortable at times. If your plan includes certain types of cardiovascular
exercise you can expect your breathing to become more rapid and your heart rate to increase.
As your fitness improves, your goals may lead you to participate in more vigorous levels of
activity but these should remain within your capabilities.
All activities will be explained and demonstrated to you but you should feel free to ask any
questions you may have. Any exercise programme carries with it an element of risk. The
sessions are designed to minimise risk yet, at the same time, provide an effective exercise/
activity programme. Please inform the instructor if there is any reason why you should not
participate in an activity i.e. if you have an illness or an injury which might be aggravated by
exercise.
If, at any time, you feel undue pain or excessive discomfort stop the activity immediately and
inform the instructor of your symptoms. You are free to withdraw from any activity at any
time you wish.
I agree to take part in the programme described to me by the instructor. The nature,
purpose, risks and benefits have been explained to me and I understand what is required of
me and that I may withdraw at any time.
Client:
Witness
Date:
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44
Client consultation form
Client name:
DOB:
Height:
Weight:
Contact No.
BMI:
What is your main goal from this fitness programme?
Use the boxes below to ensure the goal you have agreed with your client meets the
SMART criteria:
Specific
Measurable
Achievable
Realistic
Time-bound
What do you consider are the main barriers to you achieving these goals?
In the week how often and when can you participate in regular exercise?
What is your present gym experience?
What activities or gym equipment do you particularly like or dislike?
45
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DO NOT LEAVE ANY
TEXT FIELD BLANK
Programme card
Client name:
Safety checks (environment and client):
Resources needed for the session:
WARM UP:
Activity
(i.e. running, cycling etc.)
Equipment
Duration
%MHR
RPE
Teaching points (3)
1.
PREPARATORY STRETCHING (dynamic):
Stretch name Stretch type
Duration or repetition number
Teaching points (3)
1.
2.
3.
4.
MAIN CV:
Activity
(i.e. running, cycling etc.)
Equipment
Duration
%MHR
RPE
Teaching points (3)
2.
46
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DO NOT LEAVE ANY
TEXT FIELD BLANK
RESISTANCE TRAINING (fixed resistance machines):
Exercise
Equipment
Sets
Reps
Rest
Teaching points (3)
Sets
Reps
Rest
Teaching points (3)
Sets
Reps
Rest
Teaching points (3)
1.
2.
3.
4.
RESISTANCE TRAINING (free weights):
Exercise
Equipment
1. Dead Lift
2. Bench Press
3.
4.
RESISTANCE TRAINING (Body weight):
Exercise
Equipment
1.
2.
3.
47
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DO NOT LEAVE ANY
TEXT FIELD BLANK
COOL DOWN CV:
Activity
(i.e. running, cycling etc.)
Equipment
Duration
%MHR
RPE
Teaching points (3)
3.
COOL DOWN STRETCHING (static):
Stretch name
Stretch type
Duration held or repetition number
Teaching points (3)
1.
2.
3.
4.
5.
48
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DO NOT LEAVE ANY
TEXT FIELD BLANK
PlANNING GYM-BASED EXERCISE
Session plan - CV exercise
Complete a session plan for a CV exercise
Exercise
Main muscle
groups used
Duration
%MHR
RPE
Teaching points (5)
Alternative
exercise
Adaptation/precaution
Youth 14-16 years
Older adults (50+)
Pre and post-natal
women
49
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DO NOT LEAVE ANY
TEXT FIELD BLANK
PLANNING GYM-BASED EXERCISE
Session plan - Resistance machine exercise
Complete a session plan for a resistance machine exercise
Exercise
Main muscle
groups used
Sets
Reps
Rest
Teaching points (5)
Alternative
exercise
Adaptation/precaution
Youth 14-16 years
Older adults (50+)
Pre and post-natal
women
50
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DO NOT LEAVE ANY
TEXT FIELD BLANK
PLANNING GYM-BASED EXERCISE
Session plan - Free weight exercise
Complete a session plan for a free weight exercise
Exercise
Main muscle
groups used
Sets
Reps
Rest
Teaching points (5)
Alternative
exercise
Adaptation/precaution
Youth 14-16 years
Older adults (50+)
Pre and post-natal
women
51
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DO NOT LEAVE ANY
TEXT FIELD BLANK
PLANNING GYM-BASED EXERCISE
Session plan - Body weight exercise
Complete a session plan for a body weight exercise
Exercise
Main muscle
groups used
Sets
Reps
Rest
Teaching points (5)
Alternative
exercise
Adaptation/precaution
Youth 14-16 years
Older adults (50+)
Pre and post-natal
women
52
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Unit 5
PLANNING GYM-BASED EXERCISE
Assessment Criteria (AC)
1.
Completed PARQ, Informed Consent and Client Consultation
paperwork to identify the needs and potential of the client
2.
Agreed smart goals and objectives with clients based on their
needs, good practice and own level of competence
P/R
P/R
3. Took client’s weight and height and calculated BMI correctly
4.
Signed the agreement to ensure that client information is accurate
and up to date and all information will be treated confidentially
5.
Identified any risks associated with gym-based exercise and the
client’s programme, and planned how to minimise them
6.
Planned safe and effective exercises to develop a client’s
cardiovascular fitness
7.
Planned a whole body resistance training session that balances
opposing muscle groups across joints to develop muscular fitness
8. Planned a whole body stretching routine to develop flexibility
9.
Planned a warm-up of at least 5 minutes to effectively mobilise,
elevate pulse and prepare muscles for planned exercise
10. Planned a safe and effective cooldown
11. Planned 3 exercises using different pieces of CV equipment
12. Planned 4 resistance machine exercises
13. Planned 4 free weight exercises
14. Planned 3 bodyweight exercises
15.
Planned an exercise that required spotting, and described safe
spotting technique
16.
Planned suitable alternatives and appropriate progressions and/or
regressions for all exercises
Assessor Feedback:
Pass / Refer
Date:
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53
Unit 6
Deliver gym-based
exercise
Unit 6
Understand how to provide gym-based exercise
Practical observations
During your course, you will be observed practically by your trainer or assessor on your instructing
skills taught to you. To prepare for the formative and summative assessment, you must email,
Bluetooth, Airdrop or WhatsApp this completed Assessment Workbook to your trainer or assessor
before your practical assessment. Your trainer or assessor will assess your performance use the
‘assessor only’ marking grids. Post summative assessment you will be required to complete the unit 6
self-evaluation document.
Formative assessment
Performance Key: Pass - mark with a (P), Refer - mark with a (R), Ask a question - mark with a
(Q), Development point - mark with a (D)
The learner has:
CV2
Deadlift
Bench
press
RM1
BW1
1. Correctly named the exercise
2.
Correctly identified the area of the body and
muscle groups used
3.
Performed an effective demonstration
with an appropriate exercise tempo
4.
Appropriately positioned the client during the trainer’s demonstration
5. Used relevant coaching points
6.
Effectively reinforced coaching points
during the client’s exercise performance
7.
Used an appropriate teaching position to
observed and coach the client
8.
Identified/discussed adaptations or
alternative exercises
9.
Demonstrated safe lifting/passing/
spotting technique when necessary
10.
Explained the benefits of the selected
exercise to the client
Demonstrated motivational and
11. supportive behaviour to encourage
improved performance
12.
Selected the correct exercise intensity
for the clients current ability
Pass/Refer:
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55
FORMATIVE ASSESSMENT
Assessor’s feedback
CV2
Deadlift
Bench press
RM1
BW1
Learner
name:
Learner
initials:
Date:
Assessor
name:
Assessor
initials:
Date:
IV name:
IV initials:
Date:
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56
SUMMATIVE ASSESSMENT
Performance Key: Pass - mark with a (P), Refer - mark with a (R), Ask a question - mark with a (Q), Development point - mark with a (D)
Learner’s name:
Date:
Session preparation and client briefing
The learner:
Result
1.
Prepared the environment and checked equipment is in working order prior to the session
2.
Greeted the client in a positive manner
3.
Explained all necessary health and safety information
4.
Verbally screened the client and advice given since completion of the PARQ
5.
Explained the aims and objectives of the session to the client and given opportunity for questions
Deliver the session.
The learner:
Venue:
Exercise category: CV1 WUS FW3 FW4 RM2 RM3 RM4 BW2 BW3 CV3
CDS
Name of exercise:
6.
Correctly named the exercise
7.
Correctly identified the area of the body and muscle groups used
8.
Performed an effective demonstration with an appropriate exercise
tempo
9.
Appropriately positioned the client during the trainer’s demonstration
10. Used relevant teaching points
11.
Effectively reinforced teaching points during the client’s exercise
performance
12. Used an appropriate teaching position to observe and coach the client
13. Identified/discussed adaptations or alternative exercises
14. Demonstrated safe lifting/passing/spotting technique when necessary
15. Explained the benefits of the selected exercise to the client
16.
Demonstrated motivational and supportive behaviour to encourage
improved performance
17.
Selected the correct exercise intensity for the clients current fitness
ability
Ending the session
The learner has:
18. Given constructive feedback to the client based on their performance
19. Discussed how the session related to the client’s goals
20. Given the client an opportunity to ask questions
21. Left the environment and equipment in a suitable condition for others
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Overall session performance
The learner:
Result
22. Was prepared to coach the client’s session
23. Kept to session timings
24. Developed an effective working relationship with their client
25.
Used an appropriate voice projection, effective pitch and voice tone to communicate and
motivate their client
26. Delivered a safe and effective session to meet the client’s needs
Overall result: Pass/Refer:
SUMMATIVE ASSESSMENT
Assessor’s feedback and questions.
CV1
WU Stretch
FW3
FW4
RM2
RM3
RM4
BW2
BW3
CV3
CD Stretch
Learner
name:
Learner
signature:
Date:
Assessor
name:
Assessor
signature:
Date:
IV name:
IV signature:
Date:
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IMPORTANT: Signatures to be added by
the learner and assessor after the summative
assessment self-evaluation and assessor
feedback.
58
Reassessment
Summative assessment
Assessor’s feedback and questions.
CV1
WU Stretch
RM1
RM2
RM3
FW1
FW1
FW1
BW3
CV3
CD Stretch
Learner
name:
Learner
signature:
Date:
Assessor
name:
Assessor
signature:
Date:
IV name:
IV signature:
Date:
Copyright © 2017, PT Academy. All rights reserved.
IMPORTANT: Signatures to
be added by the learner and
assessor after the summative
assessment self-evaluation
and assessor feedback.
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