Certificate III / IV in Fitness
Topic 4, Week 9, 10 &11
Client Instructing and
Programing
Topic 4, Week 9, 10 &11
The next 3 sessions will cover
the following topics
• Client Instructing and
Programing
– Client Pre-screen
– Client environment induction
– Fitness Testing
– Programming
– Client demonstration and
instruction
– Group instruction
– Question time
Fitness Programming
Some barriers to physical activity
• Lack of discipline
• Lack of time
• Feeling uncomfortable (physically and
socially)
• Lack of motivation
• Boredom
• Tiredness
• Fitness Progamming
• Where to start
• What to consider
• Keeping your client progressing
Principles of fitness program design
• Utilise the FITT formula:
•
•
•
•
Frequency
Intensity
Type
Time
• Intensity
– The second rule in the FITT principle relates
to intensity. It defines the amount of effort that
should be invested in a training program or any one
session.
– Like the first FITT principle - frequency - there must be
a balance between finding enough intensity to
overload the body (so it can adapt) but not so much
that it causes overtraining.
– Heart rate can be used to measure the intensity of
cardiorespiratory training. Workload is used to define
the intensity of resistance training
• Frequency
– Following any form of fitness training, the body
goes through a process of rebuild and repair to
replenish its energy reserves consumed by the
exercise.
– The frequency of exercise is a fine balance
between providing just enough stress for the body
to adapt to and allowing enough time for healing
and adaptation to occur
• Type
– The third component in the FITT principle dictates
what type or kind of exercise you should choose to achieve
the appropriate training response
– Cardio Respiratory Training
Using the FITT principle, the best type of exercise to tax or improve the
cardiovascular system should be continuous in nature and make use of large
muscle groups. Examples include running, walking, swimming, dancing,
cycling, aerobics classes, circuit training, cycling etc
– Resistance Training (Strength or Muscular Endurance)
– This is fairly obvious too. The best form of exercise to stress the
neuromuscular system is resistance training. But resistance training does not
neccessarily mean lifting weights. Resistance bands could be used as an
alternative or perhaps a circuit training session that only incorporates
bodyweight exercises
• Time
– The final component in the FITT principle of training
is time - or how long you should be exercising for. Is longer
better?
– Cardio Respiratory Training
Individuals with lower fitness levels should aim to maintain their heart rate
within the target heart rate zone for a minimum of 20-30 minutes. This can
increase to as much as 45-60 minutes as fitness levels increase.
– Beyond the 45-60 minute mark there are diminished returns. For all that extra
effort, the associated benefits are minimal.
– Resistance Training (Strength or Muscular Endurance)
– The common consensus for the duration of resistance training session is no
longer than 45-60 minutes. Again, intensity has a say and particularly grueling
strength sessions may last as little as 20 - 30 minutes.
• Program types might include:
• Flexibility
• Muscular endurance
• Cardiorespiratory endurance
– The guidelines for cardiorespiratory training (also called aerobic conditioning)
is a minimum of three sessions per week and ideally five or six sessions per
week.
– Experts suggest that little or no benefit is attained over and above this
amount. Of course athletes often fall outside the suggested guidelines but
even elite performers must give themselves time to rest.
• Strength
– The frequency of resistance training is dependent upon the particular
individual and format of the program. For example, a program that
works every body part every session should be completed 3-4 days a week
with a day's rest between sessions
• Program phases:
• preparation
– Week 1-Week 12
• conditioning
• recovery
• adaptation
Health-related components of
fitness
Fundamental principles of program
design
• Specificity
• Related to outcomes of the client
• Overload
• In order to make gains in an individual
program, we need to increase our clients
load
• Progression
• Following on from overload, progression
allows our clients to
• Detraining
• The outcome is much different for new exercisers. Another
study followed new exercisers as they began a training
program and then stopped exercise. Researchers had
sedentary individuals start a bicycle fitness program for two
months. During those eight weeks, the exercisers made
dramatic cardiovascular improvements and boosted their
aerobic capacity substantially. At eight weeks, they quit
exercising for the next two months. They were tested again
and were found to have lost all of their aerobic gains and
returned to their original fitness levels.
• Individuality
• Fast twitch/Slow Twitch
• Suitability to training
Types of flexibility training
• Static
– Warm up/warm down
• Dynamic
– More effective when body is warmed up
• Ballistic
• Proprioceptive neuromuscular facilitation
(PNF).
Flexibility training
Warm-up
• Prepares the body and mind for what is to
follow
• Usually around 10−15 minutes of a one
hour session, but varies
• Gradual increase in heart rate for
cardiovascular training.
Cool-down
• Gradual return of body as close to resting
state as possible
• Length of time varies depending on
intensity and duration of workout
• Can help to prevent/minimise risk of
dizziness.
Cardiorespiratory training
•
•
•
•
•
•
•
Improves VO2 max
Reduces maximal and resting heart rates
Increases stroke volume
Reduces body fat
Increases HDL levels
Improves glucose metabolism
Improves transport and use of oxygen.
Cardiorespiratory training
• Beginners and unfit may start with as little
as 10 minutes of training
• Progress gradually to 20−60 minutes of
training per session
• Detraining can occur within 14 days of
ceasing training.
Starting intensities
• Beginner with low fitness <60% max heart
rate
• Beginner with average fitness 60−70%
max heart rate
• Aerobically trained 70−85% max heart
rate.
Resistance training
• Muscular strength
• Muscular endurance—static and dynamic
• Not possible to completely train one
aspect without the other benefitting
somewhat.
Benefits of resistance training
(continued)
• Alter body composition
• Reduced the risk of osteoporosis
• Improved self image.
4 Rs of resistance overload
•
•
•
•
Repetitions
Resistance
Rate
Rest
• Use the following table as a guide
Resistance programming
• Fitness testing for the personal trainer
Fitness testing
• Starting off with a benchmark of fitness
tests, is vital in order to maintain client
motivation throughout a program
– Provides a starting point for training
– Demonstrate how gains can be made
• Validity vs Reliability
• Quality control: testing environment, client
and fitness testing equipment.
• Standard measurements
– Height
– Weight
– MHR = 220-age= MHR
– RHR = radial/carotid pulse location count for
10 second x 6
Blood pressure
• Casual blood pressure is taken in a relaxed setting,
usually in a fitness testing room
• If your facility doesn't’t have the right equipment for
this test, clients might be able to obtain this
information from their GP
• Checklist
– Stethoscope
– Sphygmomanometer or the blood pressure cuff
Blood pressure
• Varies even with standard resting
conditions
• Best to take multiple measurements
• Systolic/diastolic arterial pressure
• Average healthy reading: 120/80 mmHg
• http://www.youtube.com/watch?v=Gmic13m
vsgo
Resting blood pressure ratings
Health related components of
fitness
•
•
•
•
•
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
body composition.
Maximal vs Submaximal oxygen
consumption
• VO2 max vs MHR
• Greatest amount of oxygen the body can
consume in a one minute period
• Risks-can be extremely challenging for
clients that are rated at risk
Maximal vs Submaximal oxygen
consumption
• Depends on:
- ability to take in oxygen
- vascular system’s ability to deliver blood to
working muscles
- working muscle’s ability to use oxygen.
Maximal aerobic testing
• Some examples
• Beep test
– Completing this test under supervision, to ensure
validity and reliability of results
• Max Velocity
– Incrementally increasing the effort to the clients
test, until pushing exhaustion
Submaximal aerobic testing
Rockport Walk Test
•
•
•
•
•
The Rockport Walk Test is a sub-maximal exercise test that can be done on a treadmill
or on a track. It is used for people who are generally less fit and cannot run for very
long.
To do this test you simply walk for one mile(1.6 Kms or 4 laps of a 400m track) at a pace
that you can sustain for the entire distance.
Immediately after you complete the mile, check your heart rate and note the time it
took you to complete the distance.
You can determine your aerobic fitness by entering your heart rate, time, age and
weight into a specific formula.
Females: VO2 = 139.168 - (0.388 x age) - (0.077 x weight in lb.) - (3.265 x walk time in
minutes) - (0.156 x heart rate).
Males: add 6.318 to the equation for females above
Modified Balke Treadmill Test
•
•
A widely used measure of cardiovascular endurance is the Modified Balke
Treadmill Test.
You can perform this test yourself or with the assistance of a friend, coach or
trainer.
–
–
–
•
Walk for 1 minute with the speed on your treadmill set at 3.3 miles (5.3 km) per hour, and the grade
set to 0.
Walk for another minute with the grade set at 2 percent.
After the second minute, raise the grade by 1 percent per minute until you reach 25 percent (25
minutes), or can no longer continue, whichever happens first.
Discuss your results
–
–
–
Eleven minutes or less indicates low cardiovascular fitness.
Average fitness enables you to continue to 15 minutes
25 minutes indicates a superior level of cardiovascular fitness.
Muscular strength tests
• Choosing the right tests can be critical for
clients to create your benchmark for
testing
• Understanding which clients should be
performing 1RM test vs 1RM prediction
tests
• Use clients goals to determine relevence
of this test
Muscular strength tests
• One repetition maximum (1RM)
1. After a period of familiarization with the movement, have the client perform a light
warm-up of 5–10 reps at 40%– 60% of his or her perceived maximum resistance (light to
moderate exertion).
2. After a 1-minute (min) rest with light stretching, cue the client to perform 3–5 reps at
60%–80% of perceived maximum resistance (moderate to heavy exertion).
3. Add 5–10 pounds (lb). If the client is successful at lifting that weight, allow a rest period
of 3–5 min and add another 5–10 lb. Continue this process until a failed attempt occurs.
Record the last successfully completed lift as the 1RM.
4. Express the results relative to the client’s body weight (dividing the 1RM by the client’s
weight).
• Bench press
– muscular strength chest
– Supervised exercise
• Leg press
– muscular strength legs
– Controlled exercise
• Squat
– muscular strength legs
– Supervised exercise
Muscular endurance tests
Static and dynamic
• Push-up test
– 60 seconds max effort
• Abdominal crunch test
– 60 seconds max effort
• Single leg wall sit test
– 30-60 seconds hold
Flexibility tests
• Sit and reach test
– Ensure your client has warmed up
• If you don’t have a sit and reach station,
this test can also be performed with a
measuring tape
Body composition
•
•
•
•
•
•
Body mass index (BMI)
Waist to hip ration (WHR)
Skin fold measurements
Bioelectrical impedance analysis (BIA)
Girth measurement
Choose the relevant testing procedure
BMI ratings
Percentage body fat ratings
• Do not perform this test if you don’t have a private room to conduct it
within
• Skinfold testing sites for male and females
– Chest
– Tricep
– Subscapular
• http://www.youtube.com/watch?v=vDPWaiLyuTU
– Tricep
– Abdominal
– Superiliac
• http://www.youtube.com/watch?v=hvC2TDs95xY
Percentage body fat ratings
Girth Measurement
• This type of test is most successful when used
on persons who have average or above
average body fat percentages.
• Waist to Hip ration
– the purpose of this test is to determine the ratio
of waist girth to the hip girth, as this has been
shown to be related to the risk of coronary heart
disease
WHR ratings
• Additional key station that can be measured
– Chest
• Placing the measuring tape under the arms
– Upper arm
• Largest visual point
– Thigh
• Largest visual point
Ongoing Counselling
SMART goal setting
• Specific
• Measureable
• Achievable
• Reliable
• Timely.
Organisational policies and
procedures
•
•
•
•
•
Record management
Privacy
Screening of clients
Referral requirements
Monitoring and re-evaluation.