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 minutes. This can increase to as much as minutes as fitness levels increase. – Beyond the 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 minutes. Again, intensity has a say and particularly grueling strength sessions may last as little as 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 VO 2 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

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Resting blood pressure ratings

Health related components of fitness Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility body composition.

Maximal vs Submaximal oxygen consumption VO 2 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: VO 2 = (0.388 x age) - (0.077 x weight in lb.) - (3.265 x walk time in minutes) - (0.156 x heart rate). Males: add 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 – Tricep – Abdominal – Superiliac

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.