NCHS WALA Fitness Plan
2014 FITNESS PLAN BROCHURE
Congratulations!
You have been hired by 24 Hour Fitness as a personal
Trainer! Your 24 Hour Fitness Supervisor has just
provided you with your first client to train.
If you are able to help your client reach their fitness
goals and they are satisfied with the level of training
that you provided them, your supervisor has offered
you a financial bonus.
More money for you and a healthy client!
Task
 Your team will need to set up the responsibilities to prepare the best
training plan for your client. You must be sure that all of the duties are
covered by at least one person
 After you divide up your training duties you will need to review the
Client Bios and select the client you want to work with. You will have 6
clients to choose from. Think about your team’s strengths and
weaknesses as trainers, and select a client whose needs match your
strengths
 After your team has completed all of the tasks needed to provide a
quality fitness training program for your client, you will provide your
client with a Fitness Goals Report
Process
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Step 1: Divide your team up to cover all of these Training Duties
Lead Trainer-Review Nutrition data and make sure the SMART goals are accurate in the
client brochure with info provided by the trainers
Nutrition Trainer- Analyze the client’s current diet to see where problems might be with
regards to the client’s goals (example intake of too many calories for client’s wish for
weight loss). Creates a nutrition plan with recipes that are in line with the client goals
Muscular Strength and Endurance Trainer- Analyzes the client’s current muscular
strength and endurances levels and comparing these scores to Fitnessgram Standards,
and sets SMART goals for the client to improve in this area.
Cardiovascular and Flexibility Trainer: Analyzes the client’s current cardiovascular
(aerobic capacity) and flexibility and compares these scores to Fitnessgram standards
and sets SMART goals for the client to improve in this area.
Process
 Step 2: Okay now that you have selected your trainer roles, it is time to select
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your client from the Client Bios, and choose ONE client that your team wants to
train.
Now that you have selected your client, and know which Personal Trainer role
everyone will tak eon it is time to get started!
Navigate through this presentation to find your trainer job duties
Read through all of the steps you need to do for this project
Click on all of thelinks provided for each trainer to find resources you will need
for this project.
Work closely with your team to finish this project
Process: Lead Trainer
 As the lead trainer, you have a very big job to do. You will need to set up a
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document in Google docs to share with your team.Get everyone’s contact
information, approve the client, and make sure all required information is
included in your teams brochure.
Get email addresses and phone numbers from your trainers, then set up a file
sharing account in Google Docs.
Download the brochure template and then upload this to your shared file
account (see Step 1).
Create a account for your client in Supertracker with information provided in
the Client Bio
Create and downloadthe Nutrition and Physical Activity reports from your
client’s Supertracker Account
Work with your trainers to complete the brochure and reports
Process: Nutrition Trainer
 Is an avocado a fruit or a vegetable? What are superfoods? These are questions
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that should be interesting because you know that food is what keeps you going
You are responsible for setting up an eating plan for the client with
Myplate.com, creating imaginary food for the client after analyzing the client’s
current diet, and provided the client with healthy recipes and diet choices to
help them meet their goals.
After reviewing your Client Bio create a short term SMART goal for nutrition
Log in to your client’s food Supertracker account and input 1 week of food and
beverages for your client’s SMART goals
Create a report for the one week diet and save the report as a .pdf
Upload your client’s nutrition report to the shared folder in Google Drive
Go to MY Plate Recipe and choose a healthy recipe for each: breakfast, lunch,
dinner, and two snacks
Work with the Lead Trainer to provide the data needed for the brochure
Process: Strength and Endurance Trainer
 How do I get rid of flab on the back of my arms? What exercises should I do to
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pass the Fitnessgram tests? You the power that muscular strength and
endurance work with body weight management and healthy active living
You will analyze your client’s Fitnessgram scores and prescribe exercises on the
Activity Tracker to improve muscular strength and endurance. You will create
short term SMART goals
Review Client Bio to create SMART goal for muscular strength and one SMART
goal for endurance
Go to activity Supertracker account to input 1 week of activities or muscular
strength and endurance SMART goals
Create a report of the activities you prescribed for your client and save the
report as a .pdf
Upload your client’s physical activity report to shared folder for your team (set
up by lead trainer)
Work with the Lead Trainer to provide info for the brochure
Process: Cardio and Flexibility Trainer
 My calves are sore, how do I stretch them out? I want to complete my first half
marathon, how should I train? How do I know that more flexible muscles
result in less injury, and with an efficient cardiovascular system is less likely to
develop a sedentary lifestyle diseases.
 You will analyze your client’s baseline Fitnessgram scores, and prescribe
activities in the Activity Tracker to improve your client’s cardiovascular fitness
and flexibility. You will create SMART goals for your client
 Review your Client Bio and create short term SMART goals for cardiovascular
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fitness and flexibility endurance
Input 1 week in the activity Supertracker account for your client to meet
cardiovascular and flexibility SMART goals
Create a report of the activities and save the report as a .pdf
Upload your client’s physical activity report to the shared folder for your team
Work with your lead trainer to provide the data needed for the brochure
Resources
Fitnessgram
 http://www.cooperinstitute.org/pub/fil
e.cfm?item_type=xm_file&id=2576
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SuperTracker
 https://www.supertracker.usda.gov/de
fault.aspx
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Healthy Fitness Zone Standards
 http://www.cooperinstitute.org/pub/fil
e.cfm?item_type=xm_file&id=2576
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SMART GOAL Worksheet
 http://www.timeandlearning.org/files/
Smart%20Goal%20Setting%20Templat
e.pdf
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