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Planning Gym-Based Exercise Level 2 Certificate in Fitness
Instructing (Gym) Unit 1
© Central YMCA Qualifications (CYQ), 2010
All rights reserved. Without limiting the rights under copyright reserved above, reproduction of this resource for assisting course delivery is permissible for approved CYQ training providers for INTERNAL USE only.
Unit Aims The learner will:
• Understand how to collect client information to plan a gym-based session
• Understand how to use client information to plan gym-based exercise
• Understand how to plan gym-based exercise with clients
• Be able to collect and use client information to plan a gym-based exercise programme
• Be able to plan a gym-based exercise programme with clients
Role of the Instructor The fitness instructor should be involved in:
• Collecting and checking client information • Analysing information • Identifying and agreeing basic short, medium and long
term goals • Planning, instructing and evaluating safe and
appropriate gym-based exercise sessions • Providing 1:1 or group inductions and general exercise
programmes • Selecting relevant exercises and designing
appropriate programmes
Role of the Instructor
The fitness instructor should be involved in:
• Producing suitable programme cards for clients/members • Suggesting relevant adaptations to allow for individual needs • Using logical and progressive teaching methodologies • Selecting and/or correctly demonstrating a variety of CV and
RT methods • Providing clients/members with general advice on how to
progress • Observing clients/members to correct unsafe technique where
required
Role of the Instructor The fitness instructor should be involved in:
• Positively interacting and motivating clients/members • Acting as a positive role model • Proactively developing and maintaining high standards
of customer care • Promoting healthy activities and related strategies for
daily living • Monitoring maintenance schedules and assisting in
the upkeep and cleanliness of the environment and all associated gym equipment
• Working with the parameters given at Level 2
How to Collect Client Information
By the end of the session you will be able to: • Explain the process of informed consent • Describe methods to collect client information • Describe how to determine which method/s of
collecting information are appropriate according to the individual
• Explain the principles of screening clients prior to gym-based exercise to include the use of the PARQ
Informed Consent
What is Informed Consent?
Identifying the associated benefits and risks of the exercise in order to help the client make an informed decision to participate
Screening
What is Screening?
Establishing an individual’s suitability to participate in an exercise programme
Screening Methods for collecting client information:
• Questionnaire (PAR-Q) • Health Commitment Statement • Interview • Observation • Physical measurements (e.g. height, weight and
BMI)
Consider which method is appropriate to the individual
Screening Consider the following:
• Suitability to participate • Medical conditions • Legal and professional responsibilities • Confidentiality • Data protection • Verbal re-screening • Review of previous questionnaires • Re-check of physical measurements
How to Use Client Information to Plan the Session
By the end of the session you will be able to: • Describe the factors, based on client screening, which
may affect safe exercise participation • Give examples of how client information affects the
planning of gym-based exercise • Identify the reasons for temporary deferral of exercise • Explain the reasons for referring clients to other
professionals
Screening Factors affecting participation:
• Personal goals • Lifestyle • Medical history, for example:
– CV health – Musculoskeletal injuries – Pregnancy
• Physical activity preferences/history
Screening
Action required as a result of screening:
• Possible deferral • Adaptations to exercises • Provision of alternative exercises
Screening
Reasons for temporary deferral of exercise:
• Positive PARQ • Visual/verbal identification of contraindications
Recognise the limitations of your own qualification and obtain medical clearance
Planning Gym-Based Exercise 1
By the end of the session you will be able to:
• Select appropriate teaching strategies
• Explain why it is important to agree goals and objectives for gym-based exercise with clients
Goals and Objectives Agree realistic goals and objectives in order
to:
• Meet client needs and potential • Enable clients to achieve • Encourage adherence • Improve customer care
Goal Setting Be Smart!
Specific Measurable Achievable Realistic Time-framed
Planning Gym-Based Exercise 2
By the end of the session you will be able to:
• Discuss the purpose of a warm up • Identify the risks of not warming up properly • Describe the aims of the mobility, pulse-raising and
preparatory stretch components of a warm up • Plan and deliver a safe and effective warm up
Warm Up Consider the following: • Type of warm up (general or specific) • Warm up components:
– Mobility – Pulse-raising – Preparation stretches – Re-warm (if necessary)
• Factors affecting a warm up
Planning Gym-Based Exercise 3
By the end of the session you will be able to:
• Identify a range of exercises for individual clients to develop cardiovascular fitness
Cardiovascular Fitness Select exercises to develop cardiovascular fitness:
• Upright cycle • Recumbent cycle • Treadmill • Stepper • Rowing machine • Elliptical trainer • Cross trainer
Planning Gym-Based Exercise 4
By the end of the session you will be able to:
• Identify a range of exercises for individual clients to develop muscular fitness using resistance training machines
Resistance Machines Select exercises to develop muscular fitness via resistance machines: • Seated chest press • Seated row • Shoulder press • Lat pull down • Bench press/
seated chest press • Pec dec
Resistance Machines Select exercises to develop muscular fitness via resistance machines: • Triceps press/
triceps pushdown • Biceps curl • Leg press • Seated adductor • Seated abductor • Leg extension
Resistance Machines
Select exercises to develop muscular fitness via resistance machines:
• Leg curl • Ab machine • Lower back machine
Planning Gym-Based Exercise 5
By the end of the session you will be able to:
• Identify a range of exercises for individual clients to develop muscular fitness using free weights (with dumbbells and barbells)
Free Weights Select exercises to develop muscular fitness via free weight exercises: • Front raise • Single arm row • Bent arm pullover • Shoulder press • Lateral raise • Upright row
Free Weights Select exercises to develop muscular fitness via free weight exercises: • Bench press • Flyes • Prone flyes • Supine triceps press • Single arm triceps press • Biceps curl
Free Weights Select exercises to develop muscular fitness via free weight exercises:
• Lunge • Dead lift • Squat
Planning Gym-Based Exercise 6
By the end of the session you will be able to:
• Identify a range of exercises for individual clients to develop muscular fitness using body weight exercises
Body Weight Exercises Select exercises to develop muscular fitness via body weight exercises: • Chins • Press up • Lunge • Squat • Abdominal curl • Oblique twist • Back raise
Planning Gym-Based Exercise 7
By the end of the session you will be able to:
• Identify a range of exercises for individual clients to maintain or develop flexibility
Flexibility Select stretches to maintain or develop flexibility:
• Hamstrings • Quadriceps • Adductors • Abductors • Hip flexors • Gastrocnemius • Soleus
Flexibility Select stretches to maintain or develop flexibility:
• Pectorals • Trapezius • Obliques • Deltoids • Triceps • Erector Spinae
Flexibility Select exercises to develop flexibility. Consider: • which muscles need to be stretched • when muscles need to be stretched • types of stretches appropriate to the session
Cool Down Consider the following:
• Cool down components: – Pulse-lowering (or re-warm if required) – Post-workout stretching
• Maintenance stretches • Developmental stretches
• Factors affecting a cool down
Planning Gym-Based Exercise 8
By the end of the session you will be able to:
• Describe how to plan gym-based exercise using circuit formats
Gym-Based Circuit Formats • Active recovery • Set periods of work and recovery • Aerobic-biased • Resistance-biased • Mixed • Timed • Repetition based
Example of a CT Format
1. Shoulder press 7. Seated lever row
2. Leg press 8. Leg curl
3. Lat pulldown 9. Triceps pushdown
4. Calf raise 10. Abdominal crunch
5. Chest press 11. Biceps curl
6. Leg extension 12. Back extension
Work period: 45 seconds Rest period: 30 seconds
Resistance: Approx 50% of 1RM
Collect and Use Client Information to Plan a Gym-Based Exercise Programme
By the end of the session you will be able to:
• Use appropriate methods to collect information to plan a gym-based programme
• Check the information is accurate and up to date • Identify client needs and potential, and any possible
risks from participation in a gym-based programme • Maintain client confidentiality
Collect and Use Client Information to Plan a Gym-Based Exercise Programme
Workshop:
• In pairs, take it in turns to be the instructor and the client
• Collect information from your ‘client’ using one or more of the methods described earlier in the programme
• Identify any contraindications to exercise and recommend deferral or alternatives where required
Plan a Safe and Effective Gym-Based Session
By the end of the session you will be able to:
• Agree objectives with clients • Select gym-based activities • Plan how to minimise risks
Training Variables
Meet the needs of clients by using any of the following:
Reps Training frequency
Sets Workout 6me
Rest Exercise order
Workloads Speed of movement
Intensity Range of movement
Reps and Resistance for Specific Goals
Goal Repetitions Resistance
Muscular strength 1–8 V. Heavy 80–100% of 1RM
Strength & endurance 8–12 Heavy 60–80% of 1RM
Endurance 12–25 Moderate 40–60% of 1RM
Cardiovascular Training Methods
• Continuous training – Continuous short – Continuous long (Long Slow Distance or LSD)
• Interval training
• Cross training
Resistance Training Methods • Single set training • Circuit resistance training • Basic sets • Delorme and Watkins 10 RM system • Berger 6 RM system • Pyramid systems • Super-setting
Plan a Safe and Effective Gym-Based Session
By the end of the session you will be able to:
• Plan how to minimise risks
Timing and Sequences
Plan realistic timings and sequences appropriate to: • Fitness level • Environment • Type of session • Duration of session • Programme goals
Risk Management
Plan for appropriate checks to minimise risk in relation to:
• Equipment • Environment • Emergency procedures
Programme Cards • Format may vary from gym to gym • Include a warm up (including stretches if appropriate) • Include resistance lifts, detailing:
– Reps – Sets – Rest – Resistance
• Include cardiovascular training, detailing: – Rate (RPM/SPM/KPH/MPH) – Level – Resistance – Duration
• Include a cool down with stretching (including maintenance and development stretches