level 3 keynote

Level 3 Personal Training Course

By Faster Health and Fitness

28 Tasks to Success A guide to completing the course material

Your Course 28 Steps to Complete Task Subject Area to Study Written Assignments/LAP Video Assignments Online Support

Task 1

Anatomy and Physiology for Exercise

Skype Tutorial student revision requests, progress update

Task 2

Programming for Personal Training

Complete P20, Unit 2 & 3 Predictive Programme Overview. Sign, scan and

send to assessor at [email protected]

by close Day 11

Written posts and answers to questions on Facebook

Task 3



Task 4



Task 5


Complete P26-28, Unit 3 Programming with Personal Training Clients Worksheet. Sign, scan and

send to assessor at [email protected]

by close Day 13


Task 6



Task 7

REST! Do Mock A&P Exam. Mark yourself REST! REST!

Your Course 28 Steps to Complete

Task Subject Area to Study Written Assignments/LAP Video Assignments Online Support

Task 8



Task 9 (Book in your live day of practice!)


Complete P20, Unit 2 & 3 Predictive Programme Overview. Sign, scan and send to assessor

at fastercourses@lifecare-

health.co.uk by close Day 11


Task 10



Task 11



Task 12


Complete P26-28, Unit 3 Programming with Personal Training Clients Worksheet.

Sign, scan and send to assessor at

[email protected] by close Day 13


Task 13



Task 14

REST! Do Mock A&P Exam. Mark yourself

REST! REST!

Your Course 28 Steps to Complete

Task Subject Area to Study Written Assignments/LAP Video Assignments Online Support

Task 15

Applying the Principles of Nutrition to a Physical Activity

Programme

Complete P21-22 Unit 2 & 3 Programme Card. Sign, scan

and send to assessor at fastercourses@lifecare-

health.co.uk by close Day 20


Task 16 (Book in your live day of practice!)

Delivering Personal Training Sessions


Task 17


Programme


Task 18



Task 19


Programme


Task 20



Task 21

REST! Do Mock Nutrition Exam. Mark it.

REST! REST!

Your Course 28 Steps to Complete Task Subject Area to Study Written Assignments/LAP Video Assignments Online Support

Task 22

Applying the Principles of Nutrition to a Physical Activity Programme

Complete P23 Unit 2 & 3 Programme Evaluation & Modification Summary Worksheet. Sign, scan and send to

assessor at [email protected] by

close Day 23

Skype Tutorial student revision requests, progress

update

Task 23



Task 24


Familiarise yourself closely with P29 Unit 4 Summative Assessment

Checklist. These are the criteria against which you will be assessed in

the practical exam


Task 25



Task 26


Do mock exam Unit 1 Anatomy and Physiology for Exercise & Health. Mark

it and work on weaker areas


Task 27


Do mock exam for Unit 2 Applying the Principles of Nutrition Mark it and

work on weaker areas


Task 28 (Live Assessment Day)

Bring LAP P 21-33 with you Theory Exam: Unit 1 & Unit 2 Practical: 60 minute gym Sign docs LAP P29-33

Anatomy and Physiology The next level

Learning outcomes

! By the end of this session you will be able to:

! Identify the anatomical axes and planes with regard to joint actions and different exercises

Anatomical planes

Anatomical planes frontal

! Divides the body into front and back sections (anterior and posterior)

! Joint action example

! Abduction and adduction

Anatomical planes sagittal

! Divides the body into left and right sections (can be uneven)


! Flexion and extension

Anatomical planes transverse

! Divides the body into upper and lower parts


! Rotation

Joints The next level

Learning outcomes

! By the end of this session you will be able to -

! Describe joints/joint structure with regard to range of movement and injury risk

! Describe the structure of the pelvic girdle and the associated muscles and ligaments

Joint actions

! Revise joint actions from level 2 (optional)

! Look at new joint actions relevant to Level 3

Joint actions (in addition to level 2)

Inversion and eversion

! These movements occur in the foot (specifically the subtalar joint)

! Inversion is where the sole turns to face inwards and eversion is where the sole turns to face outwards.

Inversion and eversion

Joint actions

Opposition

! This describes the specific movement of touching the thumb to the fingers. It is what makes humans unique from other animals in their ability to grip objects.

Joint actions

Opposition

Joint action- rotation Covered at level 2 however It is also possible to rotate ball and socket joints. For example, turning the leg inwards towards the middle of the body (internal or medial rotation). Turning the leg outwards away from the centre of the body (external or lateral rotation)

The shoulder girdle

! The shoulder, or pectoral, girdle is composed of a double set of two bones on each side of the body.

! The clavicles are slender and doubly curved long bones that run horizontally across the upper chest and can be felt just below the neck.

! Each clavicle articulates at the top of the shoulder with the acromion process of the scapula (acromioclavicular joint or AC joint) in a gliding synovial joint and with the top end of the sternum (the sternoclavicular joint) at the shoulders front.

The shoulder girdle

The upper arm and shoulder joint

! The only bone in the upper arm is the humerus.

! It fits into the glenoid cavity of the shoulder girdle.

! The shoulder joint is quite shallow, giving a large range of movement

! The stability of the shoulder joint comes primarily from a small group of muscles called the rotator cuff.

The upper arm and shoulder joint

The lower arm elbow and wrist

! There are two long bones in the lower arm the radius and the ulna.

! The ulna is slightly longer than the radius and has a much more prominent proximal head called the olecranon process that can be felt at the elbow joint.

The lower arm elbow and wrist

The lower arm elbow and wrist ! The radius and the ulna are connected to each other by a synovial

pivot joint, both at their proximal and distal ends, called the radioulnar joints.

! In contrast, it is the radius that is far more prominent at the wrist.

The wrist and hand

! The hand is composed of 27 small bones. The true wrist is composed of eight cuboid bones, the carpals, which form gliding synovial joints, giving a large degree of flexibility to the whole hand.

! The carpals are roughly arranged in two rows and the two biggest bones of the first row form the synovial joint with the radius. The second row articulates with the five metacarpals that radiate out to form the palm.

! The four fingers (or phalanges) are composed of three bony segments, articulating with each other via synovial hinge joints.

! The thumb, however, has only two segments. The articulation between the thumb and the first metacarpal is a synovial saddle joint

The pelvic girdle

The pelvic girdle transmits the whole weight of the upper body down through the legs to the ground. It also plays a major role in ensuring the correct alignment of the spine (the neutral spine position). Unlike the pectoral girdle, it needs to be strong, stable and resistant to large ranges of movement. It is composed of two bones on each side. These bones are themselves made from three separate bones: the ilium, ischium and pubic bones, which fuse together indistinguishably, in adulthood.

The pelvic girdle

The pelvic girdle

! The pubic bones are joined together anteriorly by a cartilaginous disc, the pubis symphysis, which completes the pelvic bowl. This pad of cartilage between the two joint surfaces plays an important role in the stability of the pelvis. Stability is also dependent on ligaments, which are affected by the correct alignment of the Sacroiliac (SI) joints. The pubis symphysis has a normal separation of 34mm, which can increase up to as much as 9mm in pregnancy due to the hormone relaxin.

! The effect of relaxin on the SI joints and pubis symphysis often leads them to become a source of discomfort. Any movement or pain is often diagnosed as pubis symphysis disorder (PSD). However, extreme separation is called diastasis symphysis pubis and needs to be specifically diagnosed by a medical practitioner. The general term given to pain in either area is pelvic girdle pain (PGP).

The pelvic girdle

Male Female

Male Female

Narrow, shallow heart shaped pelvic bowl

Deeper, wider oval shaped pelvic bowl

Greater curvature in the sacrum

Pelvic angle is almost vertical

Pelvic angle tilts anteriorly

The position of the acetabulum is almost

vertical

The position of the acetabulum has a slight

posterior tilt Small Q angle between hip and knee joints allowing for more efficient transfer of force between the hip

and knee joints

Larger Q angle between hip and knee joints, causing less efficient transfer of force between hip and knee, leading to higher

incidence of hip, knee and ankle injury in females

engaging in impact activities such as running

The knee joint and lower leg

! The larger of the two bones (second largest in the body) is the tibia. Its size reflects its role in weight transmission of the upper body from the femur down through the foot.

! The fibula is far weaker. It is completely non-weight-bearing and appears stick-like. However, it does have a role in bracing the tibia and giving the lower leg a stout, rectangular profile rather than a curved cylinder, thus improving its strength.

! The fibula also provides attachment points for muscles.

The left tibia and fibula

The knee

! The tibia alone articulates with the femur at the knee and it has large smooth depression that accepts the femoral condyles to form the knee joint the most complex joint in the body.

! It is a hinge joint allowing movements of flexion and extension in the sagittal plane.

! The synovial joint cavity has many pouch-like projections called bursa. These bursae help to prevent friction between bone and a ligament or tendon and between the skin and the patella.

! The articular cartilage is reinforced with lateral and medial cartilaginous C-shaped wedges called menisci. The menisci help to stabilise the joint by preventing lateral displacement of the bones.

The knee

The knee

! The joint is held together internally by two sets of cruciate ligaments at both the front and back of the joint (forming a cross).

! The cruciate ligaments help to add further stability to the knee joint.

! The patella (not shown in the image), a sesamoid shaped bone that has developed inside the tendon of one of the main thigh muscles, crosses the front of the joint and protects the knee.

! It is held in place by strong ligaments that ensure smooth tracking over the surface of the knee joint during movement.

! The patellar ligament is technically an extension of the muscle tendon.

The ankle joint and foot

! The foot follows the same principles as the hand. The tarsal bones like the carpals of the hand are roughly cuboid and articulate with each other via gliding synovial joints. There are seven tarsals, but the two largest ones, nearest to the lower leg, mainly carry body weight.

These are:

! the talus bone that articulates with the tibia and fibula

! the large calcaneus, or heel bone, on which the talus sits

The ankle joint and the foot

The ankle joint and the foot

! The synovial joint between the talus and the tibia and fibula is a pure hinge joint: its movement is restricted to plantar and dorsiflexion in the sagittal plane.

! It is the gliding joints between the talus (subtalar joint), the calcaneus and all of the other tarsal bones that give the whole foot the flexibility to walk or run on uneven surfaces by allowing inversion and eversion movement.

! The metatarsals are five bony cylinders.

! The first and fifth metatarsals make contact with the ground and are strong weight bearers. The remaining three, however, form a transverse arch and are susceptible to fracture.

! The phalanges complete the pattern. Again like the fingers, they have three segments (apart from the big toe, which has two), but they are much smaller than in the fingers and therefore do not exhibit the same range of movement.

Muscle Structure and Function The next level

Learning outcomes


! Explain the cellular structure of muscle fibres

! Describe sliding filament theory

! Explain the effects of different types of exercise on muscle fibre types

! Describe the ability of muscle fibres to adapt to training

Muscle structure and function

Muscle structure

Muscle fibre Myofibril Myofilament

Sliding filament theory

! Occurs within the sarcomere

! The unit of muscular contraction

! Requires calcium and ATP

! Nervous stimulus causes the myosin heads to attach to the actin forming cross bridges

! Myosin heads pivot and pull actin towards the centre of the sarcomere

! Process is repeated and myosin attaches further along the actin

Motor units and recruitment

Motor units and recruitment

! The strength of a muscular contraction will be affected by:

! The frequency of nerve impulses coming into the muscle cell

! The number of motor units activated

Muscle fibre types

Slow twitch fibres Fast twitch fibres Type 1 Type 2

Slow oxidative fibres

Fast glycolytic fibres

Red in colour White in colour Contain large numbers of

mitochondria

Contain low numbers of

mitochondria Endurance type

activities Strength /

anaerobic type activities

Muscle fibre types

The 2 fibres subdivide:

! Type 2a Fast oxidative glycolytic (FOG)

! Type 2x Fast glycolytic (FG)

Muscle Actions The next level

Learning outcomes


Name, locate function of muscles and their attachment sites

Trapezius Origin Back of skull: C7, all

thoracic vertebrae Insertion

Spine of scapula and lateral edge of clavicle Joint crossed

Shoulder girdle (moves scapula relative to rib cage)

Joint actions Upper fibres elevate the

shoulder girdle Middle fibres retract shoulder

girdle Lower fibres depress shoulder

girdle Whole muscle upwardly

rotates scapula (works as a synergist with serratus

anterior)

Rhomboids Origin Spinous processes of cervical and thoracic vertebrae (C7 and T1

T5) Insertion

Medial border of scapula

Joint crossed Shoulder girdle (moves scapula relative to rib

cage) Joint actions

Retracts scapula Downwardly rotates scapula (works as a

synergist with pectoralis minor)

Levator scacpulae Origin

Transverse processes of cervical vertebrae (C1C4)

Insertion Medial border of scapula,

between superior angle and root of the spine of the

scapula Joint crossed

Shoulder girdle Joint action

Elevates the scapula (origin fixed)

Assists in downwards rotation of scapula

Laterally flexes the neck (insertion fixed)

Serratus anterior Origin Front of ribs 18

Insertion Anterior surface of medial border of

scapula Joint crossed

Shoulder girdle (moves scapula relative to rib

cage) Joint action

Protracts the scapula Upwardly rotates

scapula (works as a synergist with

trapezius)

Pectoralis minor Origin Front of ribs 35 Insertion

Coracoid process of scapula

Joint crossed Shoulder girdle (moves scapula relative to rib

cage) Joint action

Protracts the scapula (origin fixed)

Downwardly rotates scapula (works as a

synergist with rhomboids) Elevates rib cage during

breathing (insertion fixed)

Deltoid Origin Clavicle (anterior head),

acromion (medial head) and spine of scapula (posterior

head) Insertion

Lateral surface of humerus (nearly half way down)

Joint crossed Shoulder (glenohumeral

joint) Joint action

Anterior fibres flex the shoulder and assist in

horizontal flexion All fibres abduct the shoulder (emphasis on

medial fibres) Posterior fibres extend the

shoulder and assist in lateral rotation

Pectoralis major Origin Clavicle, sternum and cartilages of

ribs 16 Insertion

Top of the humerus Joint crossed

Shoulder (glenohumeral) joint

Joint action Shoulder horizontal

flexion Shoulder adduction Shoulder medial

rotation

Latissimus dorsi Origin Via thoracolumbar fascia

(TLF) from spinous processes of T6T12, lumbar and

sacral vertebrae and iliac crest. Also lower 34 ribs and bottom (inferior) edge

of scapula Insertion

Top of the humerus (anterior)

Joint crossed Shoulder (glenohumeral)

joint Joint action

Adducts and extends arm Assists in medial rotation of

the arm. Depresses the shoulder

girdle via the insertion on the humerus (origin fixed)

Teres major Origin Lateral border of

the scapula near the inferior angle

Insertion Humerus (proximal,

anterior) Joint crossed Shoulder joint Joint action

Medial rotation Adduction and extension of the shoulder joint

Supraspinatus Origin Superior to spine of

scapula Insertion

Superiorly on the head of the humerus

Joint crossed Shoulder

Joint action Assists deltoid in

abduction of the arm Stabilises the

shoulder joint: helps prevent downward

dislocation

Subscapularis Origin Anterior surface


Anteriorly on the head of the

humerus Joint crossed

Shoulder Joint action

Rotates the arm medially

Stabilises the joint

Infraspinatus Origin Inferior to spine


Laterally on the head of the

humerus Joint crossed

Shoulder Joint action Rotates arm laterally


Teres minor Origin Lateral border of scapula near the inferior angle

Insertion Laterally on the

head of the humerus

Joint crossed Shoulder

Joint action Rotates arm laterally


Biceps brachii Origin Scapula

Insertion Top of radius, and bicipital aponeurosis to medial part of

forearm Joints crossed

Shoulder and elbow Joint action Flexes elbow

Supinates forearm Assists in flexion of

the shoulder

Brachialis

Origin Humerus Insertion

Ulna Joint crossed

Elbow Joint action

Flexes the elbow

Brachioradialis

Origin Laterally at the distal

end of humerus Insertion

Laterally at the distal end of the radius

Joint crossed Elbow

Joint action Flexion when the forearm is semi- pronated (as in a drinking action)

Assists other flexors

Triceps brachii Origin Long head on the scapula just above

shoulder joint Other two heads on the

posterior of the humerus Insertion

Olecranon of ulna Joints crossed

Elbow and shoulder Joint action

Extension of elbow Assists in shoulder

extension and adduction (long head

only)

Erector spinae - Iliocostalis group

Origin Ribs and iliac

crest Insertion Transverse processes of

cervical vertebrae and ribs superior

to origin Joint crossed

Vertebrae Joint action

Extends the spine

Longissimus group Origin Transverse processes of cervical, thoracic and lumbar vertebrae

Insertion Transverse processes of superior vertebrae

to origin Joint crossed


Extends head and rotates it to same side

Extends the spine

Spinalis Origin

Spinous processes of cervical, thoracic and

lumbar vertebrae Insertion

Spinous processes of superior

vertebrae to origin Joint crossed


Extends the spine

Quadratus Lumborum Origin

Iliac crest and Iliolumbar fascia.

Insertion Upper 4 lumbar vertebrae and

lower margin of 12th rib. Joint crossed

Intervertebral joints of lumbar vertebrae.

Joint action Unilateral concentric

contraction: lateral flexion of lumbar spine.

Unilateral isometric contraction: prevents lateral flexion of lumbar spine (e.g.

when carrying a heavy suitcase in one hand).

Bilateral eccentric contraction: assists in preventing

hyperflexion of lumbar spine.

Multifidus Origin Sacrum, and transverse processes

of vertebrae. Insertion

Spinous processes 2-4 vertebrae superior to origin.

Joint crossed Intervertebral joints of vertebral

column. Joint action

Extension of vertebral column (bilaterally)

Assists in rotation of vertebral column (unilaterally)

Assists in lateral flexion of spine (unilaterally)

Important to lumbar spine stability because it is a local muscle, controlling the fine

positioning of adjacent vertebrae.

Rectus abdominis Origin

Pubis and pubis symphysis Insertion

Cartilages of ribs 57 and base of sternum

Joints crossed Intervertebral joints

of lumbar and thoracic vertebrae

Joint function Flexion of vertebral

column Tilts the pelvis

backwards

External obliques Origin

Outer surface of bottom 8 ribs

Insertion Mainly linea alba, also

iliac crest Joints crossed

Intervertebral joints of lumbar and thoracic

vertebrae Joint function

Unilaterally: rotation and lateral flexion (in

combination with internal obliques)

Bilaterally: flexion of the vertebral column

Internal obliques Origin Thoracolumbar fascia,

iliac crest. Insertion

Linea alba, bottom 3 ribs.

Joint crossed Intervertebral joints of lumbar lower thoracic

vertebrae. Joint function

Unilaterally: rotation and lateral flexion (in

combination with external obliques)

Bilaterally: flexion of vertebral column

Transverse abdominis Origin Thoracolumbar fascia, cartilage of lower 6 ribs and Iliac crest

Insertion Linea alba

Joint crossed Intervertebral joints of lumbar vertebrae

Joint function Compression of

abdominal cavity, and increasing intra-

abdominal pressure Support of abdominal

contents

Iliacus Origin Inside surface of

ilium Insertion

Top of femur (shares tendon

with psoas major) Joint crossed

Hip Joint action Flexes the hip

Psoas major Origin Transverse processes and intervertebral discs of all lumbar vertebrae and T12

Insertion Top of femur (shares tendon with iliacus)

Joints crossed Hip and intervertebral joints

of lumbar vertebrae Joint action

Flexes the hip (origin fixed) Pulls the trunk towards the

legs sit up action (insertion fixed)

Unilaterally: assists in lateral flexion of the trunk

Stabilises lumbar spine

Sartorius Origin Anterior and

laterally on the iliac crest Insertion

Tibia (medially) Joint crossed Hip and knee Joint action

Flexion and lateral rotation of the hip Flexion of the knee

Tensor Fascia Latae Origin Crest of ilium

Insertion Iliotibial tract/band

Joint crossed Hip and knee (via

iliotibial tract/band) Joint action Flexes the hip Abducts the hip

Medially rotates the hip

Gluteus maximus Origin Base of the spine

(sacrum and coccyx) and back

of the ilium Insertion

Iliotibial tract/band and femur Joint(s) crossed

Hip Joint action Extends and

laterally rotates hip

Gluteus medius Origin

Outer surface of the ilium Insertion

Laterally on the top of the femur

Joint crossed Hip

Joint action Abducts the hip

Assists in turning the thigh inwards (medial rotation) Posterior fibres laterally rotates the hip when hip is

flexed Important in hip

stabilisation during the support phase in walking/running, preventing the pelvis dipping and the

knees rolling in

Gluteus minimus Origin Outer surface of the ilium Insertion

Laterally on the top of the femur

Joint crossed Hip

Joint action Abducts the hip

Assists in turning the thigh inwards (medial rotation) Posterior fibres laterally rotates the hip when hip is

flexed Important in hip

stabilisation during the support phase in walking/running, preventing the pelvis dipping and the

knees rolling in

Piriformis Origin Anterior surface of

sacrum Insertion

Top of femur (greater trochanter)

Joint crossed Hip

Joint action Abducts hip

Assists in lateral rotation of hip

(however, with hip flexed, may assist in

medial rotation)

Adductor group (longus, magnus, brevis)

Origin Pubis

Insertion Medial/posterior

surface of femur

Joint crossed Hip

Joint action Adducts hip

Pectineus Origin Pubis

Insertion Femur

Joint crossed Hip

Joint action Adducts and flexes the hip

Assists in turning the thigh inwards (medial rotation)

Gracilis Origin Pubis

Insertion Top of tibia (just below the knee

joint) Joint crossed Hip and knee Joint action

Adducts the hip Assists in knee flexion (helps hamstrings)

Hamstrings group: biceps femoris, semimembranosus, semitendinosus

Origin All three muscles: Ischium

Short head of biceps femoris:

half way down posterior surface of femur

Insertion Semimembranosus,

semitendinosus: tibia Biceps femoris: head of

fibula Joints crossed Knee and hip Joint action Knee flexion Hip extension

Quadriceps: rectus femoris, vastus medialis, intermedius, lateralis

Origin Rectus femoris: iliac spine

and top of acetabulum Vastus medialis/intermedius/

lateralis: femur Insertion

Front of tibia via patella tendon

Joints crossed Knee and hip (rectus femoris

is the only quadriceps to cross both hip and knee joints)

Joint action All four muscles extend the

knee The rectus femoris also flexes

the hip

Tibialis anterior Origin

Lateral condyle of tibia, upper half of lateral surface of tibia, and

interosseous membrane Insertion

Underside of medial cuneiform bone and

first metatarsal Joint crossed

Ankle Joint action

Ankle dorsiflexion Sub-talar joint inversion

(turns sole of foot inwards)

Gastrocnemius Origin Condyles of femur, just above the knee

Insertion Calcaneus via

calcaneal (Achilles) tendon

Joints crossed Ankle and knee

Joint action Ankle plantar

flexion Assists in knee

flexion

Soleus Origin Tibia, fibula and

interosseous membrane Insertion

Calcaneus via calcaneal (Achilles)

tendon Joint crossed

Ankle Joint action

Ankle plantar flexion

Posture and Core The next level

Learning outcomes


Describe the structure and function of the stabilising muscles and ligaments of the spine

Describe local muscle changes that can take place due to insufficient stabilisation

Explain the potential problems that can occur as a result of postural deviations

Explain the impact of core stabilisation exercise

Posture

! the arrangement of body parts in a state of balance

! Correct posture:

! A solid foundation for all movements

! Optimal biomechanical efficiency

! Balance between the right and left sides and the front and back of the body

! Reduces the risk of injury

! Reduces the risk of degeneration of muscles and joints

! Static posture:

! Alignment when the body is still

! Dynamic posture:

! Alignment when the body is moving (walking, running, lifting)

! Core stability:

! Ability to prevent unwanted movement from the bodys centre

! Neutral spine

! The position of the spine in which impact and forces can be absorbed and transferred most effectively

Core stability

Core stability is provided by three different

systems:

! Passive system

! Spinal column and the spinal ligaments

! Active system

! Muscular activity (Local and Global)

! Neural control

! Feedback from the proprioceptors

Benefits of core stability ! Decreased injury risk

! Improved application of force

! Improved appearance

! Improved balance and motor skills

! Reduced low back pain

! Improved lung efficiency

! Decreased risk of falls in the elderly and frail

Circulatory and the Heart The next level

Learning outcomes


! Understand the heart and circulatory system and its relation to exercise and health

! Explain the function of heart valves

! Describe coronary circulation

! Explain the effect of disease processes on the structure and function of blood vessels

! Explain the short and long term effects of exercise on blood pressure , including the Valsalva effect

! Explain the cardiovascular benefits and risks of endurance / aerobic training

! Define blood pressure classifications and associated health risks

The heart

The heart valves

The coronary arteries

Respiratory volumes

! Tidal volume

! Amount of air moved in and out of the lungs in once breath

! Residual volume

! Amount of air left in the lungs after exhalation

! Vital capacity

! Maximum amount of air that can be inhaled and exhaled in one breath

The nervous system The next level

Learning outcomes


! Describe the specific roles of:

! The nervous system

! The central and peripheral nervous systems

! Describe nervous control and the transmission of a nervous impulse

! Describe the structure and function of neuron

! Explain the role of the motor unit

! Explain the process of motor recruitment

! Explain the function of proprioceptors and the stretch reflex

! Explain reciprocal inhibition

! Explain the neuromuscular adaptation associated with exercise

! Explain the benefits of improved neuromuscular efficiency

The nervous system

! Functions

! Controls all the actions of all bodily systems

! Maintain homeostasis

The body maintaining balance to operate effectively

The nervous system

! Sensory input

! To sense changes inside and outside the body

! Interpretation

! To analyse and interpret incoming information

! Motor output

! To respond to the information by activating the relevant bodily system

The nervous system

Structure

The central nervous system (CNS)

! The brain and the spinal cord

! Receives messages from the peripheral nervous systems (PNS)

! Interpretation

! Sending out the correct motor response

The peripheral nervous system (PNS)

! The incoming and outgoing nerves to the spinal cord

! Afferent nerves sensory neurons carrying information about changes

! Efferent nerves carry information about the required response to a change

Afferent and efferent nerves

! Afferent Incoming information about changes

! CNS Interpretation and decision making

! Efferent Outgoing information about a response

The autonomic and somatic nervous system

! The somatic nervous system This branch is of the PNS is concerned with changes in the external environment. It senses movement, touch, pain, skin temperature etc. It is under our conscious control

! The autonomic nervous system This branch of the PNS is concerned with changes in the internal environment. It senses hormonal status, functioning of internal organs, controls cardiac and smooth (involuntary) muscles and the endocrine glands that secrete hormones. The autonomic nervous system is not under our conscious control.

Branches of the autonomic and somatic nervous system

Efferent nerves that are under control of the autonomic nervous system are divided into two types

! Sympathetic nerves

! Increased heart rate

! Increased breathing rate

! More forceful contraction of the heart leading to increased stroke volume

! Vasoconstriction of the arteries and arterioles to increase blood pressure

Parasympathetic nerves

! Parasympathetic nerves are responsible for decreasing activity and are more active during times of relaxation and calm.

The sympathetic and parasympathetic nervous systems are constantly working together to help maintain homeostasis

The structure of a neuron

Sensory organs

! Sensors for changes in the internal environment operate through the autonomic nervous system. These sensors include:

! Chemoreceptors Present throughout the body to detect changes in levels of chemicals such as carbon dioxide for respiration and calcium for muscle function.

! Thermoreceptors Present in all tissues to detect temperature changes

! Baroreceptors Found mainly in the walls of the arteries to detect changes in blood pressure

! Proprioceptors Found in muscles and tendons to detect changes in body position

Muscle spindles

! Located in the muscle

! Detect changes in muscle length

! Bring about reflexive contraction of skeletal muscle to prevent injury (stretch reflex)

Golgi tendon organs

! Located in the muscle tendon

! Detects excessive tension in the muscle

! Brings about reflexive relaxation of skeletal muscle to prevent injury (inverse stretch reflex)

The Endocrine System The next level

Learning outcomes


! Describe the functions of the endocrine system

! Identify the major glands in the endocrine system

! Explain the function of hormones

The endocrine system

! The endocrine system works in tandem with the nervous system to maintain homeostasis

! If the CNS receives information from afferent nerves to show that the body is out of a homeostatic state, efferent nerves may send information to directly stimulate a response, or may send information to an endocrine gland to release a hormone

The endocrine system

! Regulation of homeostasis is achieved through feedback loops. Feedback loops are either positive or negative:

! Negative feedback loop The most common form of feedback loop and the usual means of maintaining homeostasis. The body detects an internal change and activates mechanisms that reverse that change, for example, the stimulation of the pancreas to secrete insulin in response to high blood glucose levels or stimulation of the parathyroid glands to secrete parathyroid hormone when blood calcium levels are low.

! Positive feedback loops These are less common and rather than reversing a change will activate responses that speed up a detected change. An example of this is the action of oestrogen during the menstrual cycle. Oestrogen released by the ovaries stimulates other endocrine glands to secret hormones that further increase levels of oestrogen.

The glands

Hormone summary

Gland Location Main hormone(s)

Actions

Hypothalamus and pituitary

Base of the brain

Growth hormone Increases fat metabolism

Increases glycogen synthesis

Increases blood glucose levels

Promotes growth in children and young

adults Promotes muscle mass

Adrenals Top of the kidneys

Adrenaline & noradrenaline

(catecholamines)

Facilitates sympathetic nervous system

activity

Corticosteroids Regulates stress and immune responses

Control of carbohydrates, fats

and protein metabolism

Thyroid Neck Thyroxine Increases fat metabolism

Hormone summary continued

Gland Location Main hormone(s)

Actions

Parathyroid Neck (behind the thyroid)

Parathyroid hormone

Controls levels of blood calcium to maintain muscle

contraction and nerve impulse transmission

Pancreas Abdominal cavity close to stomach

Insulin & glucagon

Control blood sugar levels

Ovaries Pelvic region Oestrogen & progesterone

Promote feminisation

Testes Pelvic region Testosterone Promote masculinisation

Energy Systems The next level

Learning outcomes


! Understand energy systems and their relation to exercise

! Describe the three energy systems used for the production of ATP

! Describe the relative contribution of each energy system to total energy usage and different intensity levels

! Describe the fuels used by each energy system

! Identify the by-products of each energy system

Energy Carbohydrate

! 4kcal per gram

! 60 65% of daily calorie intake

! Stored in muscle and liver cells in the form of glycogen

! Glycogenolosis

! Conversion of glycogen into glucose

Energy Fat

! 9 kcal per gram

! 30% daily calorie intake

! Stored as adipose tissue

! Lipolysis

! Breakdown of triglycerides into fatty acids

Energy Protein

! Used as the building material for growth and repair

! 4kcal per gram

! 10 12% daily calorie intake

! Gluconeogenesis

! The breakdown of proteins into amino acids in the liver to produce glucose

Energy

! Energy is released in the body by the breakdown of carbohydrates, fat and protein to produce:

! Adenosine Triphosphate (ATP)

! The bodys energy currency

The energy systems

! Phosphocreatine system

! Used for high intensity / short duration activities

! Anaerobic

! Energy supplied by creatine phosphate

Phosphocreatine system

! Adaptations to training:

! Increased stores of creatine phosphate

! Faster breakdown of creatine phosphate

! Increased production and release of creatine phosphate in the liver

How the system works (this information is not relevant to the theory exam)

! Creatine phosphate is stored in the sarcoplasm of muscle cells. There are very limited stores of CP in the muscle cells. The energy released from the breakdown of CP is used in the endothermic reaction to reattach a free phosphate to the adenosine diphosphate to reform adenosine triphosphate. Since the supplies of CP are so limited, this re-synthesis will only last up to 10 seconds before the supplies of CP are used up.

! Fast twitch muscle fibres (FG) will use the phosphocreatine system for energy production. Their low aerobic ability means that they need to use an energy system that can provide energy without the use of oxygen (anaerobically). Their suitability to short bursts of intense activity also means that the best energy system for them to utilise is the phosphocreatine system.

The energy systems

! Lactic acid system

! Used for moderate to high intensity / short duration activities (about 90 seconds)

! Anaerobic

! Energy supplied by glycogen

Lactic acid system


! Increased subjective tolerance to discomfort of lactate build up

! Increased glycogen storage

! Improved anaerobic glycolysis

! Improved lactic acid removal

! Increased anaerobic threshold and point of OBLA

! Work harder for longer


! 10 complex chemical reactions are required to convert glycogen into pyruvic acid. Bearing in mind the principles of human efficiency, the lactic acid system requires considerable effort for a relatively low yield of ATP

! In the absence of oxygen, the by-product of the lactic acid system, pyruvic acid, combines with hydrogen ions to form lactic acid.

! The presence of lactic acid in the blood is experienced as a cramping/burning sensation in the muscles, which impedes performance and cannot be tolerated for very long. The lactic acid system is sustainable for about 23 minutes.

! The point at which lactic acid begins to accumulate faster than it can be removed is called onset of blood lactate accumulation (OBLA) or anaerobic threshold. At this point blood lactate concentration levels are approximately 4mmol, although this can vary between individuals. Onset of blood lactate accumulation is directly related to exercise intensity.

The energy systems

! Aerobic system

! Used for low to moderate intensity / longer duration activities (about 90 seconds)

! Aerobic

! Energy supplied by glycogen and fatty acids

Aerobic system


! Increased uptake and utilisation of oxygen in the muscle

! Improved capillarisation

! Increased size and number of mitochondria

! Increased fat metabolism

! Increased glycogen and myoglobin stores

! Raised aerobic and anaerobic threshold

! Increased VO2 max


! When oxygen is available the by-product of anaerobic glycolysis, pyruvic acid, enters the mitochondria and is converted to acetyl coenzyme A.

! Coenzyme A then combines with oxaloacetic acid to form citric acid.

! The Krebs cycle is also sometimes called the citric acid cycle.

! The Krebs cycle produces enough energy to re-synthesise two molecules of ATP. By-products of these reactions include hydrogen ions which are transported through an electron transport chain by carrier molecules.

! The electron transport chain produces 34 molecules of ATP.

! This is a far greater and more productive yield than any other system.

! Carbon dioxide (CO2) is another by-product of the Krebs cycle that is exhaled by the lungs.

! The process is termed a cycle because the starting product, oxalacetic acid, is also the end product, so the process is able to repeat itself over and over again.

Programs A guide to completing the course material

Unit Aims The learner will:

Understand how to prepare PT programmes

Understand the importance of long term behaviour change for PT

Understand the principles of collecting information to plan a PT programme

Understand how to screen clients prior to a PT programme

Understand how to identify PT goals with clients

Understand how to plan a PT programme with clients


Understand how to adapt a PT programme with clients

Be able to collect information about clients

Be able to agree goals with clients

Be able to plan a PT programme with clients

Be able to manage a PT programme

Be able to review progress with clients

Be able to adapt a PT programme with clients

How the Unit is Assessed Case Study and Viva:

Using a real, apparently healthy individual (e.g. a peer, family member, friend or partner) who does not require medical intervention, learners are required to produce and implement a case study that contains:

! Client profile

! Detailed 4 week PT programme

! 12 week PT overview

How the Unit is Assessed Client Profile:

! Clients personal details

! Description of lifestyle

! Medical screening (PARQ)

! Postural screening

! Past and present physical activity

! Exercise preferences

How the Unit is Assessed Client Profile:

! Description of clients attitude to physical activity

! Stage of readiness to participate

! SMART goals (short, medium and long term)

! Barriers to achieving goals

! Proposed strategies to overcome barriers

How the Unit is Assessed Detailed 4 Week Programme:

The 4 week plan should contain a minimum of 4 session plans (1 per week) and the sessions should be between 30 and 60 minutes duration. For each session there should be:

! Detailed session plan/programme card

! Session evaluations (with records of adjustments made)

! Evidence of adjustments made to 4 week plan

! Client evaluations

How the Unit is Assessed Session Plans: The session plans with the 4 week plan must also contain: ! Appropriate warm up activities ! A minimum of 2 of the following cardiovascular approaches to training

(on CV machines or other CV modes): ! Interval

! Fartlek

! Continuous

How the Unit is Assessed Session Plans:

! A minimum of 4 resistance approaches using RT machines, FW or alternative methods (e.g. body weight):

! Pyramid sets

! Super-setting

! Giant sets

! Tri sets

! Forced reps

! Pre/post exhaust

! Negative/eccentric training


! 1 core stability exercise

! 1 PNF stretch

! Appropriate cool down activities


! Content may be spread across all 4 sessions and do not have to be in each session

! 1 session plan must contain information regarding environments not designed specifically for exercise (e.g. outdoor, office, home)

! The programme should specify the acute variables to be applied (sets, reps, intensity, time, rest)

! The programme should meet the clients goals and should adhere to sound principles of programming

How the Unit is Assessed 12 Week PT Overview:

The 12 week programme should relate to and build on the 4 week programme and should show projected logical progression from the 4 week programme at weeks 6 and 12.

How the Unit is Assessed Viva:

The viva will ensure that you have sufficient knowledge and understanding of the PT programme they have devised.

Your ability to progress or regress activities according to the clients goals, wants and needs will also be assessed during the viva.

How to Prepare PT Programmes

By the end of the session you will be able to:

! Describe the range of resources required to deliver a PT programme

! Explain how to work in environments that are not specifically designed for exercise/physical activity

Resources Environment for the session:

! Inside areas (e.g. gym, studio, sports hall, home/office)

! Outside areas (e.g. parks)

Resources Portable equipment:

! Benches

! Free weights

! Bands

! Steps

! Swiss balls

! Medicine balls

! Dumbbells

Resources Fixed equipment:

! Fixed resistance machines

! Cable machines

! CV machines (e.g. Upright/recumbent cycle, treadmill, stepper, rowing machine, elliptical trainer and cross trainer)

! Vibration plates

Environment Consider the following:

Health and safety considerations relating to different environments, to include:

Environment

Equipment

Clothing

Support from others

Others users of the environment


! Personal safety issues

! Weather conditions

! First aid equipment

! Knowledge of location and of facilities (e.g. Toilets, drinking water, route planning)

! Possible hazards


! Public liability insurance

! Risk assessment

! Available space

! Any additional planning requirements

! Body weight exercises

Portable Equipment ! Hand weights/dumbbells

! Resistance bands

! Focus pads

! Medicine balls

! Stability balls

! Skipping ropes

Portable Equipment ! Step

! Benches

! Trees

! TRX

! Bosu

Long Term Behaviour Change for PT


Explain why it is important for clients to understand the advantages of PT

Explain why it is important for a PT to work together with clients to agree goals, objectives, programmes and adaptations

Explain the importance of long term behaviour change in developing client fitness

Explain how to ensure clients commit themselves to long term change

Advantages of Personal Training

Regular 1:1 contact with instructor to aid motivation

Increased motivation and adherence

More frequent programme reviews

Formal reviews as scheduled and agreed with client

Informal reviews, ongoing observation and assessment at every session

Programmes updated and progressed more regularly

Advantages of Personal Training

! Individualised programmes for the participant more personal

! Programmes designed to address functional capability including core stability, postural deviations as well as client goals

! Reduced risk of injury whilst training

! Continuous feedback on technique

! Goals achieved by the client more quickly

Goals and Objectives ! To ensure programmes truly address

clients specific needs

! Client is paying for the service, therefore expects goals to be achieved

! Discuss the benefits of progressive exercise programmes

! Change programmes immediately if a clients circumstances change

Strategies for Managing Change

! Behaviour

! Substituting alternatives

! Rewards

! Social support

! Commitment

Strategies for Managing Change ! Cognitive

! Increasing knowledge of benefits

! Risks

! Consequences

! Understanding beliefs

! Identifying healthier choices

Strategies for Managing Change

! Humanistic

! Relationship between client and instructor

How to Use Strategies ! Decision balance sheet to identify barriers

! Problem solving strategies for overcoming barriers

! Increase confidence

! Goal setting

! Action planning

! Promoting autonomy and interdependence (relational skills)

Approaches to Long Term

Behaviour Change

Consider the following:

! How to plan an intervention to increase likelihood of participation

! How to integrate various methods of behaviour change in the development of an exercise programme

Social Support ! Friends

! Family

! Other service users

! Buddy systems and training partners

! Group exercise

Teaching Approach Consider the following:

Learning styles (visual, aural, kinaesthetic)

Verbal and non-verbal communication

Equal opportunities (e.g. age, gender, race, disability)

Goal Setting Agree SMART goals (short, medium and long term)

Specific

Measurable

Achievable

Realistic

Time-framed

Principles of Progression

Apply the principles of progression, to include:

! Specificity

! Progressive overload

! Reversibility

! Adaptability

! Individuality

! Recovery time

Client Commitment To ensure client commitment, also consider the benefits of:

! A reward system

! Self belief and visualisation techniques

! Relapse strategies

! Having a network of support

And consider the risks of overtraining and its impact on long term behaviour change

Collecting Information By the end of the session you will be able

to:

! Explain the principles of informed consent

! Explain why informed consent should be obtained

! Summarise the client information that should be collected

Informed Consent Consider the following:

! Adhere to the Code of Ethical Practice

! Identify health and safety considerations

! Refer to a GP or other medical professional where required

! Take into account data protection requirements

Client Information Collect the following information:

! Personal goals

! Future goals and aspirations ! Expectations


! Lifestyle information:

! Work patterns

! Eating patterns

! Relevant personal circumstances

! Stress levels

! Hobbies/regular activities

! Time available to exercise

! Family/friends support


! Medical history

! Health history (health questionnaire)

! Current health status (PARQ or alternative)

! Risk factors

! Identification of medical conditions requiring medical clearance

! Past and present injuries and disabilities

! Postural analysis

! Any musculoskeletal discomfort


! Physical activity history

! Past and current

! Physical activity likes and dislikes

! Past and current


Motivation and barriers to participation

Attitude

Perceived barriers

Actual barriers

Intrinsic barriers (e.g. fear, embarrassment)

Extrinsic barriers (e.g. time, cost, family commitments)

Client Information Collect the following information: ! Current fitness level

! Evaluation of current levels of all components of fitness, to include: ! Muscular strength

! Muscular endurance

! Cardio respiratory fitness

! Flexibility

! Motor skills

! Core stability

! Functional ability

Client Information Assess components of fitness by taking physical measurements as appropriate for the clients:

Blood pressure (manual and digital)

Anthropometrics (height and weight, waist circumference or waist to hips ratio)

Body Mass Index

CV fitness (e.g. Astrand bike test, Rockport walking test, step test, Cooper 12 minute walk/run)

Client Information Assess components of fitness by taking physical measurements as appropriate for the clients:

Range of motion (e.g. Sit and reach test, visual assessments during stretch positions)

Muscular fitness (e.g. Abdominal curl/sit up test, press up test)

Postural assessments (e.g. Squat technique, walking gait)


Stage of readiness

Stated future goals and aspirations

Exercise readiness questionnaire

Posture and alignment

Upper and lower body

Repetitive movement patterns that may cause issues

Functional ability

Ability to carry out everyday tasks easily and pain free

Using an ADL questionnaire

How to Screen Clients By the end of the session you will be able to:

Explain how to interpret information collected from the client in order to identify client needs and goals

Explain how to analyse client responses to the PARQ

Describe types of medical conditions that will prevent PTs from working with a client (unless they have specialist training/qualifications)

Explain how and when PTs should refer clients to another professional

Information Gathering ! Select and record client information

correctly

! Obtain consent to exercise

! Identify contraindications to exercise

! Recognise and defer clients where applicable

Information Gathering

! Consider methods for collecting objective information

! Consider methods for collecting subjective information

! Use additional questioning where required

! Check clients understanding of the information collected

Analyse Client Response to PARQ


! Any yes responses

! Client concerns regarding readiness

! Instructor concerns regarding readiness

! How to interpret clients body language

! High blood pressure reading

Analyse Client Response to PARQ


! High heart rate reading (tachycardia 100 bpm)

! Low heart rate reading (bradycardia 60bpm)

! Whether any additional questioning is required

Medical Conditions The following types of medical conditions will prevent PTs from working with clients (unless they have specialist training/qualifications):

CHD

Pre and post natal

Diabetes

Disability

Cancer

Stroke

Medical Conditions The following types of medical conditions will prevent PTs from working with clients (unless they have specialist training/qualifications):

Severe musculoskeletal issues/injuries

Ageing (when resulting in age-related issues)

Exercise referral (specific controlled medical conditions)

Obesity

Rehabilitation patients

Referral Consider the limits of your own expertise and competence in prescribing a progressive exercise programme. Refer where required to:

GP

Physiotherapist

Other health professionals/consultants

Senior colleague (if appropriately qualified)

How to Identify PT Goals with Clients


! Explain how to identify clients short, medium and long term goals

! Identify when PTs should involve others, apart from their clients, in goal setting

! Explain how to use SMART objectives in a PT programme

Goal Setting Identify short, medium and long term goals for the following:

General health and fitness

Physiological

Psychological

Lifestyle

Social

Functional ability

Goal Setting

! Short term goal: weekly (mini process goals)

! Medium term goal: 1 3 months (process goals)

! Long term goal: 3 6, 6 12 months (outcome goals)

Goal Setting

Consider involving others where appropriate:

! Positive ParQ referral/deferral

! Family and friends for external support and encouragement

! GP or other health professional for medical reasons

Goal Setting Use SMART goals to:

! Break down a long term goal into more achievable sub-goals and to enhance sense of progression/success

! Demonstrate progress against baseline measures

! Structure a PT programme

How to Plan a PT Programme with Clients


! Identify credible sources of guidelines on programme design and safe exercise

! Summarise the key principles of designing programmes to achieve short, medium and long term goals, including the order and structure of sessions

! Describe a range of safe and effective exercises/physical activities to develop all components of fitness

! Explain how to include physical activities as part of the clients lifestyle to compliment exercise sessions

! Explain how to design programmes that can be run in environments not designed specifically for exercise

! Identify when it might be appropriate to share the programme with other professionals

Sources of Information ! ACSM guidelines

! Reputable internet sources

! British Heart Foundation (BHF) guidelines

! Reputable journals (e.g. BHF, REPs etc)

Principles of Programme Design

Apply the principles of FITT:

Frequency

Intensity

Time

Type

Principles of Programme Design Consider ACSM guidelines: CV fitness High intensity, low duration, or moderate to

vigorous exercise with longer duration

64% and 70 94% of MHR

Those already physically active (in aerobic activity) require intensities at high end of continuum

For most individuals intensities within a range of 77% to 90% of MHR are sufficient to achieve improvements in CV fitness


Consider ACSM guidelines:

Muscular fitness

! F 2-3 times a week

! I 8-10 exercises (1 per main muscle group), 1 set of 8-12 reps on each exercise, resistance 75% 1RM

! T 20 minutes

! T resistance machines/free weights


Consider ACSM guidelines:

Flexibility

! F ideally 5-7 times per week

! I to the end of ROM at point of tightness

! T 15-30 seconds for each stretch

! T static stretches



! Overload

! Adaptation

! Specificity

! Reversibility

! Progression

! Regression

! Rest and recovery (during and between sessions)


Apply the principles of periodisation:

! Macrocycles: long term (outcome) goal

! Mesocycles: medium term (process) goals

! Microcycles: short term (process) goals, where the detail of each training session is applied


Consider the order and relevance of fitness components for each session:

Warm up

Flexibility (as part of warm up)

Balance, motor skills training, proprioception training

Core stability

Cardiovascular workout

Muscular conditioning

Cool down, including flexibility


CV Fitness

Consider the advantages and disadvantages of each training system:

! Interval

! Fartlek

! Continuous/constant pace training


Muscular Fitness

Apply the following (as appropriate):

! Strength

! Endurance

! Power

Using a range of:

! Resistance machines

! Free weights

! Cables



RT machines:


Exercise bands:


Free weights:


Cables:


Flexibility:

! Static flexibility exercises

! Dynamic flexibility exercises

! PNF assisted flexibility exercises

! Self myofascial release foam rolling


Motor Skills

! Balance and coordination exercises

! Exercises that challenge proprioception/ spacial awareness


Core Stability

! Stabilisation core exercises for the spine

! Mobilisation core exercises for the spine


Core stability exercises:

Drawing-in manoeuvre (stabilisation)

Superman (stabilisation)

Floor bridge (stabilisation)

Plank (stabilisation)

Abdominal crunch (movement)

Reverse crunch (movement)

Cable rotation (movement)


Aim to include physical activities as part of the clients lifestyle to compliment exercise sessions, to include:

! Activities of daily living (e.g. gardening, housework, shopping, walking)

! Benefits of using pedometers walking

! Leisure activities (e.g. sports, hobbies)

! Family activities (e.g. family activity)

! Variety to aid motivation and adherence

! Cumulative effect of being more active on a daily basis

Include on programme card as agreed with client

How to Adapt a PT Programme with Clients


! Explain how the principles of training can be used to adapt the programme where required

! Describe the different training systems and their use in providing variety and in ensuring programmes remain effective

! Explain why it is important to keep accurate records of changes and the reasons for change

CV Training Systems Consider the advantages and disadvantages of each of these training systems:

Interval

Fartlek

Continuous/constant pace training

Circuit training

Random

CV Physiological Adaptations

RT Systems Consider the advantages and disadvantages of each of these training systems:

! Pyramid systems

! Super setting (agonist/antagonist; agonist/agonist)

! Giant sets

! Tri sets

! Forced repetitions

! Pre/post exhaust

! Negative/eccentric training

! Stripping method

! Cheating method

RT Anatomical and Physiological Adaptations

RT Variables Apply the variables to RT to programme design:

Progressive overload

Exercise choice

Exercise sequence

Equipment

Environment

Split routines

Type of muscle contraction

Individuality (workout time; recovery time)

RT Mesocycles

! Hypertrophy

! Strength phase

! Power phase

! Peaking phase

! Active recovery phase

Biomechanics Apply the principles of biomechanics, to

include:

Centre of gravity

Momentum

Posture and alignment

Levers

Stability

Flexibility Systems Consider the advantages and disadvantages of each of these training methods:

! CRAC (contract, relax, agonist, contract)

! PNF (Proprioception Neuromuscular Facilitation)

! Self myofascial release

! Static

! Ballistic

! Dynamic

! Partner stretching

Record Keeping Maintain accurate records of changes, in relation to:

! Clients short term and long term SMART goals

! Correct intensity

! Different exercise choices

! Adaptations and modifications

! Long term behaviour change

Using an appropriate programme card

Collecting Information about Clients


Establish rapport with the client

Explain own role and responsibilities to clients

Collect the information needed to plan a programme using appropriate methods

Show sensitivity and empathy to clients and the information they provide

Record the information using appropriate formats in a way that will aid analysis

Treat confidential information correctly

Establishing Rapport Consider the following:

The importance of empathy, warmth, honesty and genuineness

Identifying potential barriers to instructor/client interaction

The use of effective questioning techniques

The importance of active listening skills

Understanding the significance of non-verbal communication

The need to maintain client confidentiality

PT Role and Responsibilities


The Code of Ethical Practice

REPs registration

Client/trainer contract outlining role and responsibilities

Positive communication

Clear instructions and arrangements

Sources of help/contact

Professionalism

Recording of Information

Record information using appropriate formats, to include:

Medical questionnaires, psychological questionnaires, lifestyle questionnaires

Fitness assessment portfolio/records (CV fitness, muscular strength, muscular endurance, flexibility, body composition, neuromuscular efficiency, posture, BP)

Agreeing Goals with Clients


! Work with clients to agree short term, medium term and long term goals appropriate to their needs

! Ensure the goals are SMART

! Agree with clients their needs and readiness to participate

Agreeing Goals Work with clients to agree short, medium and long term goals appropriate to their needs:

! Client to agree and set a goal contract

! Identify and agree appropriate goal evaluation procedures

! Review process agreed with the client

! Adopt a flexible approach according to the clients needs and abilities

! Ensure goals are SMART

! Conduct a readiness to exercise questionnaire

Planning a PT Programme


Plan specific outcome measures, stages of achievement and exercise/physical activities

Ensure the components of fitness are built into the programme

Apply the principles of training to help clients achieve goals

Agree the demands of the programme with clients

Agree a timetable of sessions with clients

Agree appropriate evaluation methods and review dates



Identify the resources needed for the programme, including the use of environments not designed for exercise

Record plans in a format that will help clients and others involved to implement the programme

Agree how to maintain contact with the client between sessions


Agree a timetable of sessions with clients:

Short term plan (weekly session plan)

Medium term plan (e.g. 3 month plan)

Long term plan (e.g. 6 month or 12 month plan)

Carry out regular reviews of:

Short term process goals

Medium term process goals

Long term outcome goals

Managing a PT Programme


! Ensure effective integration of all programme exercises/physical activities and sessions

! Provide alternatives to the programmed exercises/physical activities if clients cannot take part as planned

! Monitor clients progress using appropriate methods

Reviewing Progress with Clients


Explain to clients the purpose of review

Review short, medium and long term goals with clients at agreed points in the programme, taking into account any changes in circumstances

Encourage clients to give their own views on progress

Use agreed evaluation guidelines

Give feedback to clients during their review that is likely to strengthen their motivation and adherence

Agree review outcomes with clients

Keep an accurate record of reviews and their outcome

Evaluation Review the following:

Session aims

SMART goals

Activities

Client performance

Own performance (preparation and delivery)

Health and safety

Adapting PT Programmes with Clients


! Identify goals and exercises/physical activities that need to be redefined or adapted

! Agree adaptations, progressions and regressions to meet clients needs to optimise achievement

Delivering A guide to completing the course material


! Understand how to instruct exercise during PT sessions

! Understand how to adapt exercise to meet client needs during PT sessions

! Understand how to review PT sessions with clients

! Be able to plan and prepare PT sessions

! Be able to prepare clients for PT sessions


! Be able to instruct and adapt planned sessions

! Be able to bring the exercise session to an end

! Be able to reflect on providing PT sessions

How the Unit is Assessed Continuous or summative assessment of:

! Physical measurements

! Blood pressure

! Anthropometrics

! Body composition

! CV fitness

! Range of motion

! Muscular fitness

How the Unit is Assessed Continuous or summative assessment of:

! Training approaches

! Using CV machines or other CV training mode

! A minimum of 2 CV approaches to training

! Interval

! Fartlek

! Continuous

How the Unit is Assessed Continuous or summative assessment

of:

! Training approaches

! Using resistance machines/free weights/alternative methods (e.g. body weight)

! A minimum of 4 RT approaches to training

How the Unit is Assessed A minimum of 4 RT approaches to training:

Pyramid systems

Super-setting

Giant sets

Tri sets

Forced Repetitions

Pre/post exhaust

Negative/eccentric training

How the Unit is Assessed

Continuous or summative assessment of:

1 core stability exercise

1 PNF stretch

Evaluation

How to Instruct Exercise By the end of the session you will be able to:

! Explain the importance of non-verbal communication when instructing clients

! Describe how to adapt communication to meet clients needs

! Evaluate different methods of maintaining clients motivation, especially when clients are finding exercises difficult

! Explain the importance of correcting technique

Non-Verbal Communication


! Professional appearance

! Technically correct, safe and effective demos

! Appropriate body position at all times

! Hands on correction technique where appropriate

! Eye contact

Maintaining Motivation Methods of maintaining motivation:

! Positive reinforcement

! Positive feedback

! Instructor assistance/spotting

! Preserving clients dignity and self-esteem when training at high intensities

! Voice pitch and tone

! Body language and positioning

! Engaging clients in conversation

Correction Correcting technique is important to achieve the following:

! Maximise the effect/potential of the exercise

! Ensure the client is able to perform the exercise on their own in unsupervised sessions

! Increase the clients confidence in the exercise

! Increase the clients confidence in the trainer

! Reduce the risk of injury during and after the session

! Achieve the clients goals for the planned session

How to Adapt Exercise By the end of the session you will be able to:

! Explain why it is important to monitor individual progress especially if more than one client is involved in the session

! Describe different methods of monitoring intensity during exercise

! Describe different methods of monitoring clients progress during exercise

! Explain how to adapt exercise as appropriate to individual clients and conditions

! Explain how to modify the intensity of exercise according to the needs and responses of the client

Monitoring Progress Consider the importance of monitoring progress, especially where more than 1 client is involved in the session:

! To ensure every client achieves their needs/goals

! To ensure exercises carried out are effective

! To ensure health and safety

! To reduce risk of injury

Monitoring Progress ! Be aware of the difficulty of monitoring

technique for all participants in a group session

! Consider how to recognise different client abilities within the same group and how to adapt the session accordingly

! Be aware that more timid clients may feel intimidated by more experienced clients

Monitoring Intensity Consider the advantages and disadvantages of each of the following methods:

! Rate of perceived exertion (RPE)

! Talk test

! Heart rate monitoring (age related/ Karvonen)

! Visual signs

! Verbal assessments

Monitoring Progress Consider the following:

! Different clients needs and abilities

! Changes in circumstances

! Different environments

! Variations in number of clients attending the session

Adaptation Adapt exercises/exercise positions to include the following:

! Ensure that body position does not invade the clients personal space

! Ensure safety, especially when spotting exercises are being performed for the first time

! Different environments

Adaptation Adapt exercises/exercise positions to include the following:

! Group situations

! 90/90 position during floor work

! Adapting exercise positions by regressing or progressing intensity as appropriate

Modifying Exercise Intensity

Apply the principles of progressive overload:

! Rate

! Rest

! Repetition

! Resistance

! Range

Modifying Exercise Intensity

Also consider the following:

! Different exercise choices

! Different exercise sequences

! Changing equipment used

! Increasing/decreasing overall work out time

! Increasing/decreasing rest time

! Increasing/decreasing stability of exercises

How to Review PT Sessions


Explain why PTs should give clients feedback on their performance during a session

Explain why clients should be given the opportunity to ask questions, provide feedback and discuss their performance

Explain how to give clients feedback on their performance in a way that is accurate but maintains client motivation and commitment

How to Review PT Sessions


! Explain why clients need to see their progress against objectives in terms of overall goals and programme

! Explain why clients need information about future exercise and physical activity, both supervised and unsupervised

Feedback and Questions Provide feedback and opportunities for questions:

! To increase motivation and adherence

! To provide support and encouragement

! For health and safety

! To ensure that short, medium and long term SMART goals are being met

Feedback and Questions Provide feedback and opportunities for questions:

! To increase clients confidence to participate in unsupervised exercise

! To increase clients confidence in the instructor

! To increase clients overall confidence and self-esteem

Questioning Techniques Consider the advantages and disadvantages of the following types of questions:

Open

Closed

Probing

Leading

Motivational Feedback Consider the benefits of providing motivational feedback between sessions to encourage adherence for example:

! Text

! Email

! Telephone

! Social networking

Provide Information Provide information about future exercise and physical activity, both supervised and unsupervised:

! To help achieve short term goals

! To help increase motivation and adherence

! Pre booked sessions are more likely to be adhered to

! To encourage cross usage of facilities

! To add variety to the programme

How to Plan and Prepare PT Sessions


! Plan a range of exercises/physical activities to help clients achieve their objectives and goals

! Identify, obtain and prepare the resources needed for planned exercise/physical activities, improvising safely where necessary

CV Fitness Include:

! Treadmills

! Bike recumbent/upright

! Stair climbers

! Rowers

! Cross trainers

CV Fitness Consider other forms of CV training:

! Walking

! Running

! Swimming

! Outdoor cycling

Muscular Fitness Include:

Resistance machines

Free weights

Body weight exercises

Cable machines

Consider any other portable equipment that may be used in an outdoor setting

Flexibility Include:

Flexibility for a warm up

Flexibility for a cool down

Static flexibility

Dynamic flexibility

Partner assisted flexibility (e.g. PNF)

Motor Skills and Core Stability

Also include:

! Exercises that challenge a clients motor skills, balance, co-ordination and functional capability

! Core stability exercises that challenge both the stabilisation system (local) and the mobilisation system (global)

Resources ! Indoor equipment

! Fixed machines

! Free weights

! CV machines

! Cables

Resources ! Outdoor equipment

! Benches

! Trees

! Bands

! Free weights


Risk Assessment Carry out risk assessments on:

! Environment (including temperature and ventilation)

! Equipment

! Activities

How to Prepare Clients for PT Sessions


Help clients feel at ease in the exercise environment

Explain the planned objectives and exercises/physical activities to clients

Explain to clients how objectives and exercises/physical activities support their goals

Explain the physical and technical demands of the planned exercises/physical activities to clients

How to Prepare Clients for PT Sessions


! Explain to clients how planned exercise/physical activity can be progressed or regressed to meet their goals

! Assess the clients stage of readiness and motivation to take part in the planned exercises/physical activities

! Negotiate and agree with clients any changes to the planned exercises/physical activities

! Record changes to plans

Preparing Clients Help clients feel at ease in the exercise environment:

! Arrive on time to prepare and to welcome the client

! Be dressed for the environment with appropriate footwear and clothing

! Greet the client in a warm, friendly manner

! Use the clients name wherever possible

! Use positive language to encou

Documents

level 3 keynote