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Level 2 Certificate in Fitness Instructing (Gym) (QCF)
Qualification Accreditation Number
500/8756/3 (QCF)
QCF Learner Achievement Portfolio (LAP) (Gym)
www.activeiq.co.uk
Version AIQ001436
Active IQ wishes to emphasise that whilst every effort is made to ensure accuracy, the material contained within this document is subject to alteration or amendment in terms of overall policy, financial or other constraints. Reproduction of this publication is prohibited unless authorised by Active IQ Ltd. No part of this document should be published elsewhere or reproduced in any form without prior written permission.
Copyright © 2012 Active IQ Ltd. Not for resale
Contents
Assessment plan ....................................3
Unit 1 Anatomy and physiology for exercise – H/600/9013 ..........................4External theory assessment results ...........4
Unit 2 Know how to support clients who take part in exercise and physical activity – M/600/9015 ...........................5Unit 5 Planning gym-based exercise - F/600/9018 ..........................................5Client interview .....................................5
Unit 2 Know how to support clients who take part in exercise and physical activity – M/600/9015 ...........................7Additional questions ...............................7
Unit 3 Health, safety and welfare in a fitness environment – T/600/9016 ........9Worksheet ...........................................9
Unit 4 Principles of exercise, fitness and health - A/600/9017 .......................15Internal theory assessment results ............15
Unit 5 Planning gym-based exercise – F/600/9018 ..........................................16Worksheet ............................................16Professional discussion ...........................20
PAR-Q ..................................................22Health Commitment Statement (HCS) .......24Programme card ....................................25Session plan - CV ..................................28Session plan - resistance exercise ...........29Session plan - free weight exercise ..........30Session plan - body weight exercise ........31Observed summative assessment .............32
Unit 6 Instructing gym-based exercise – A/600/9020 ..........................................32Assessor’s feedback and questions – summative observed assessment .............33Session and self-evaluation ...................34Observed formative assessment ..............36Assessor’s feedback and questions – formative observed assessment ................37
Record of assessment and individual learning plan .........................................38
Unit 5 Planning gym-based exercise – F/600/9018 ..........................................39Unit 6 Instructing gym-based exercise – A/600/9020 ..........................................39Learner assessment guidance ................39
Table 1 .................................................40
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Learner’s name:
Assessment plan
Learner’s agreement
I agree to be assessed according to the plan above and am happy that any additional support I require has been discussed and a separate plan put in place for this.
Learner’s signature:
Date:
Unit Stage ofassessment
Evidence Assessment method
Date Assessor’s signature
1 External theory paper 70% pass mark required
Multiple-choice question paper
2 & 5 Client interview Client interview Written
2 Additional questions Additional questions
Written
3 Health and safety worksheet
Worksheet Written
4 Internal theory paper 70% pass mark required
Multiple-choice question paper
5 Planning gym-based exercise
Worksheet or professional discussion
Written or professional discussion
PAR-Q Written
Programme card Written
Session plans x 4 Written
6 Instructing gym-based exercise
Observed summative assessment
Direct observation and oral
questioningSession and self
evaluationWritten
Observed formative assessment
Direct observation
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Unit 1 Anatomy and Physiology for Exercise – H/600/9013
External theory assessment results % PASS / REFER
Unit 1 Anatomy and Physiology for Exercise
Comments:
Action plan:
Learner’s name Signature Date
Assessor’s name
Signature Date
IV’s name Signature Date
Reassessment % PASS / REFER
Unit 1 Anatomy and Physiology for Exercise
Comments:
Action plan:
Learner’s name Signature Date
Assessor’s name
Signature Date
IV’s name Signature Date
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Name of client
Date of birth Gender M / F
Height Weight BMI 3 marks
What are you client’s barriers to participation?
1 mark
For each barrier that your client has given describe a strategy to assist your client to overcome the barrier.
1 mark
What incentive / reward schemes will you use to motivate your client?
1 mark
Which methods of communication will help you to motivate your client?
1 mark
List your client’s exercise preferences.
1 mark
Client interview
Unit 2 Know how to Support Clients who take part in Exercise and Physical Activity – M/600/9015 Unit 5 Planning Gym-based Exercise – F/600/9018
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Set out your client’s short, medium and long-term goals.
Short-term:
Medium-term:
Long-term:
3 marks
How will you review your client’s short, medium and long-term goals?
Short-term:
Medium-term:
Long-term:
3 marks
Give one example of where your client can source relevant information to help meet their needs.
1 mark
RESULT /15 (11 marks required for a pass) PASS / REFER
Assessor’s feedback
Learner’s name
Signature Date
Assessor’s name
Signature Date
IV’s name Signature Date
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Now that you have identified the ways in which you can help to support your client achieve their goals, explain why the following are important:
1. Why is it important to form an effective working relationship with your client?
1 mark
2. Why is it important to present yourself and your organisation positively to your client?
1 mark
3. Why is it important to value equality and diversity when working with your client?
1 mark
4. Why is it important to ensure that client care is upheld within the organisation?
1 mark
5. Why is it important to notify your client if there is likely to be a delay in meeting their needs?
1 mark
Additional questions
Unit 2 Know how to Support Clients who take part in Exercise and Physical Activity – M/600/9015
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6. Why is it important to ‘go the extra mile’ for your client?
1 mark
7. Why is it important to handle any client complaints in a positive manner, ensuring you adhere to organisational procedures?
1 mark
8. Why is it important for your client to take personal responsibility for their own fitness and motivation?
1 mark
RESULT / 8 (8 marks required for a pass) PASS / REFER
Assessor’s feedback
Learner’s name
Signature Date
Assessor’s name
Signature Date
IV’s name Signature Date
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1. Identify two types of emergency that may occur in a fitness environment.
2 marks
2. Describe the role of the three external services during an emergency.
3 marks
3. Give one example of the role that a member of staff may play in an emergency.
1 mark
Worksheet
Unit 3 Health, Safety and Welfare in a Fitness Environment – T/600/9016
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4. Why is it important to follow emergency procedures calmly and correctly?
2 marks
5. Complete the table below for a typical emergency. On this occasion the emergency is a fire. Describe how you would ensure that the safety of the people was maintained
Children
Older people
Disabled people
3 marks
6. Why is health and safety important in a fitness environment?
1 mark
7. Identify two legal requirements that employers must adhere to in order to comply with Health and Safety Law.
2 marks
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8. Complete the table below. You will need to give one example of duty of care for each special population group.
Special population group Duty of care Limitations of the fitness instructor
Young people
Older people
Pre / post-natal women
Disabled people
8 marks
9. Describe two types of security procedure that you would find in a fitness environment.
2 marks
10. Describe two key health and safety documents that are relevant to the fitness industry.
2 marks
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11. Complete the table below for possible hazards within a fitness environment.Fitness environment Give one example of an
associated hazardGive one example of
controlling the possible risks of the hazard
Who would you refer the risk to if you were unable to deal with it
yourself?Facilities
Equipment
Manual handling
Client behaviour
Security
Hygiene
18 marks
12. Explain the five steps of risk assessment.
5 marks 13. Give one example of safeguarding the welfare of children and vulnerable adults.
1 mark
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14. Complete the table below by listing the four recognised forms of abuse and the signs and symptoms of abuse that can be identified.
Forms of abuse Signs and symptoms of abuse
8 marks
15. Give three examples of procedures that you would expect to find in an organisation’s safeguarding children and vulnerable adults policy.
3 marks
16. If you suspected any possible abuse to whom would you report this?
1 mark
17. Describe two procedures that you would follow to protect yourself from accusations of abuse.
2 marks
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18. Complete the table below.Identify two statutory agencies responsible for safeguarding children and vulnerable adults
Give an example of when it may be necessary to contact the statutory agency
4 marks
19. Describe how to maintain the confidentiality of information relating to possible abuse.
1 mark
RESULT 69 (49 marks required for a pass) PASS / REFER
Assessor’s feedback
Learner’s name Signature Date
Assessor’s name
Signature Date
IV’s name Signature Date
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Unit 4 Principles of Exercise, Fitness and Health % PASS / REFER
Comments:
Action plan:
Learner’s name Signature Date
Assessor’s name Signature Date
IV’s name Signature Date
Reassessment
Unit 4 Principles of Exercise, Fitness and Health % PASS / REFER
Comments:
Action plan:
Learner’s name Signature Date
Assessor’s name Signature Date
IV’s name Signature Date
Internal theory assessment results
Unit 4 Principles of Exercise, Fitness and Health – A/600/9017
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Unit 5 Planning Gym-based Exercise – F/600/9018
Worksheet
Please complete either the worksheet or professional discussion.
1. Explain the process of informed consent.
1 mark
2. Describe how you would collect client information using:
• Questionnaire
• Interview
• Observation
• Physical measurements
4 marks
3. How would you determine which method/s of collecting information are appropriate for your individual clients?
2 marks
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4. Explain the principles of screening clients prior to exercise.
2 marks
5. Describe two factors, based on client screening, which may affect safe exercise participation.
2 marks
6. Give two examples of how client information could affect the planning of an exercise session.
2 marks7. Identify one reason for the temporary deferral of exercise.
1 mark
8. Explain two reasons why you might refer your clients to other professionals.
2 marks
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9. How will you plan your exercise session to meet your client’s objectives?
2 marks
10. Why it is important to agree goals and objectives with your clients?
2 marks
11. Identify two exercises which will help develop the following components of fitness for your clients:Cardiovascular fitness
Muscular fitness
Flexibility
Motor skills
8 marks
12. Identify two cardiovascular and two resistance machines and describe their uses.
4 marks
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13. Describe how to plan gym-based exercise using a circuit format.
3 marks
RESULT / 35 (25 marks required for a pass) PASS / REFER
Assessor’s feedback
Learner’s name Signature Date
Assessor’s name Signature Date
IV’s name Signature Date
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Please complete either the worksheet or professional discussion.
Agenda Learning outcome / assessment criteria
Tape / digital counter
1. Describe how to collect client information (the following assessment criteria must be discussed 1.1, 1.2, 1.3, 1.4)
Learning outcome 1
2. Explain how to use client information based on the screening processes (the following assessment criteria must be discussed 2.1, 2.2, 2.3, 2.4)
Learning outcome 2
Professional discussion
Unit 5 Planning Gym-based Exercise – F/600/9018
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3. Explain how to plan and agree goals with clients (the following assessment criteria must be discussed 3.1, 3.2, 3.3, 3.4)
Learning outcome 3
Assessor’s feedback
Learner’s name Signature Date
Assessor’s name Signature Date
IV’s name Signature Date
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Physical activity readiness questionnaire (PAR-Q) and you (a questionnaire for people aged 15 - 69)
Regular physical activity is fun and healthy, and increasingly more people are starting to become more active every day. Being more active is very safe for most people. However, some people should check with their doctor before they start becoming much more physically active.
If you are planning to become much more physically active than you are now, start by answering the seven questions in the box below. If you are between the ages of 15 and 69, the PAR-Q will tell you if you should check with your doctor before you start. If you are over 69 years of age, and you are not used to being very active, check with your doctor.
Common sense is your best guide when you answer these questions. Please read the questions carefully and answer each one honestly: check YES or NO.
If you answered YES to one or more questions:Talk with your doctor by phone or in person BEFORE you start becoming much more physically active or BEFORE you have a fitness appraisal. Tell your doctor about the PAR-Q and which questions you answered YES.
• you may be able to do any activity you want - as long as you start slowly and build up gradually. Or, you may need to restrict your activities to those which are safe for you. Talk with your doctor about the kinds of activities you wish to participate in and follow his/her advice
• find out which community programmes are safe and helpful for you
If you answered NO to all questions:If you answered NO honestly to all PAR-Q questions, you can be reasonably sure that you can:
• start becoming much more physically active - begin slowly and build up gradually. This is the safest and easiest way to go
• take part in a fitness appraisal - this is an excellent way to determine your basic fitness so that you can plan the best way for you to live actively. It is also highly recommended that you have your blood pressure evaluated. If your reading is over 144/94, talk with your doctor before you start becoming much more physically active
1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
YES NO
2. Do you feel pain in your chest when you do physical activity? YES NO
3. In the past month, have you had chest pain when you were not doing physical activity?
YES NO
4. Do you lose your balance because of dizziness or do you ever lose consciousness? YES NO
5. Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a change in your physical activity?
YES NO
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart conditions?
YES NO
7. Do you know of any other reason why you should not do physical activity? YES NO
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DELAY BECOMING MUCH MORE ACTIVE:• if you are not feeling well because of a temporary illness such as a cold or a fever - wait until
you feel better; or• if you are or may be pregnant - talk to your doctor before you start becoming more active
PLEASE NOTE: If your health changes so that you then answer YES to any of the above questions, tell your fitness or health professional. Ask whether you should change your physical activity plan.
Informed Use of the PAR-Q: The Canadian Society for Exercise Physiology, Health Canada, and their agents assume no liability for persons who undertake physical activity, and if in doubt after completing this questionnaire, consult your doctor prior to physical activity.
NO CHANGES PERMITTED. YOU ARE ENCOURAGED TO PHOTOCOPY THE PAR-Q BUT ONLY IF YOU USE THE ENTIRE FORM.
NOTE: If the PAR-Q is being given to a person before he or she participates in a physical activity programme or a fitness appraisal, this section may be used for legal or administrative purposes.
“I have read, understood and completed this questionnaire. Any questions I had were answered to my full satisfaction.”
Name
Signature Date
Signature of parent Witnessor guardian(for participants under the age of majority)
Note: This physical activity clearance is valid for a maximum of 12 months from the date it is completed and becomes invalid if your condition changes so that you would answer YES to any of the seven questions.
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The Health Commitment Statement sets the standards that health and fitness centres and users can reasonably expect from each other with regard to the health of the user.
Background
The HCS is the evolution of the PAR-Q, which has existed for the past 15 years. The HCS reflects government policy and legal trends, which aim to shift responsibility for personal health from the operator to the user. The Fitness Industry Association is taking the lead in allowing operators to be more accessible while facilitating a better working relationship between fitness and medical sectors in the community. This has also provided an opportunity to align the HCS to the skills and expertise of fitness professionals established through REPs.
The HCS has been developed by Fitness Industry operators, medico-legal professionals and health providers to support the evolving requirements of users and operators.
Purpose
• develop the current PAR-Q to simplify access to activity facilities for users• assist the Health, Medical and Fitness industries to work in harmony while supporting initiatives
to encourage the nation to become more active• bring health and fitness clubs in line with virtually all other sports and active leisure in relation
to health matters• demonstrate respect for members by placing responsibility where it belongs, with the individual
member• be consistent with current Government policies in encouraging every individual to take
responsibility for his or her own health• offer the opportunity to clubs to maximise their membership• be in keeping with current trends in legislation and case law• be consistent with a more modern approach to individual responsibility in medicine and the law• provide the opportunity for a uniform approach across the health and fitness industry, producing
greater clarity and reducing costs• offer a simple solution in plain English, which is accessible to fitness instructors, staff and
members• remove stress and anxiety from staff in relation to health of members
The HCS has been designed for users in a gym environment and with all operators in mind, allowing flexibility with its usage.
Health Commitment Statement (HCS)
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Programme card
Client’s name:Safety checks required: (detail checks carried out and any subsequent action taken)
Any special arrangements or adaptations to be made: (in response to available time, equipment or facilities, or clients present on the day)
Location of nearest telephone: Location of nearest first aid kit:
Duty first aider:Warm up: (appropriate stretches listed overleaf)CV equipment / activity: Time: Workload / target training zone Teaching points
1.
Main CV component:CV equipment / activity: Time: Workload / target training zone Teaching points
2.
Main resistance training section - Fixed resistance machines:Exercise: Equipment: Sets / reps: Teaching points
1.
2.
3.
4.
Unit 5 Planning Gym-based Exercise – F/600/9018
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Main resistance training section - Free weights:Exercise: Equipment: Sets / reps: Teaching points
1.
2.
3.
4.
Body weight exercises:Exercise: Equipment: Sets / reps: Teaching points
1.
2.
3.
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Cool down: (appropriate stretches listed below)CV equipment / activity: Time: Workload / target training zone Teaching points
Warm up stretches (diagram and time to be held):
Cool down stretches in addition to above (diagram and time to be held):
Learner’s name Learner’s signature Date
Assessor’s name Assessor’s signature Date
IV’s name IV’s signature Date
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Unit 5 Planning Gym-based Exercise – F/600/9018Session plan - CV
Please complete 1 session plan for a CV exercise
Timings / intensity Exercise / muscle group Teaching points Alternatives Adaptations for14 - 16 age range
Older adults
Pre and post-natal clients
Disabled clients
Learner’s name Learner’s signature Date
Assessor’s name Assessor’s signature Date
IV’s name IV’s signature Date
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Reps / sets Exercise / muscle group Teaching points Alternatives Adaptations for14 - 16 age range
Older adults
Pre and post-natal clients
Disabled clients
Learner’s name Learner’s signature Date
Assessor’s name Assessor’s signature Date
IV’s name IV’s signature Date
Unit 5 Planning Gym-based Exercise – F/600/9018
Session plan - resistance exercise Please complete 1 session plan for a resistance exercise
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Unit 5 Planning Gym-based Exercise – F/600/9018Session plan - free weight exercise
Please complete 1 session plan for a free weight exercise
Reps / sets Exercise / muscle group Teaching points Alternatives Adaptations for14 - 16 age range
Older adults
Pre and post-natal clients
Disabled clients
Learner’s name Learner’s signature Date
Assessor’s name Assessor’s signature Date
IV’s name IV’s signature Date
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Reps / sets Exercise / muscle group Teaching points Alternatives Adaptations for14 - 16 age range
Older adults
Pre and post-natal clients
Disabled clients
Learner’s name Learner’s signature Date
Assessor’s name Assessor’s signature Date
IV’s name IV’s signature Date
Unit 5 Planning Gym-based Exercise – F/600/9018
Session plan - body weight exercise
Please complete 1 session plan for a body weight exercise
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Unit 6 Instructing Gym-based Exercise – A/600/9020Key: Competent mark a tick (P) Not competent mark a cross (O) Competent with a comment mark a bullet point (l) Question mark a ( Q ) One (O) in a shaded box = Referral overall. Only one (O) allowed in any horizontal row
Starting the session (A) learner has:
1. Prepared the environment and checked equipment for the session
2. Welcomed client appropriately
3. Explained all necessary health and safety information
4. Carried out verbal screening and PAR-Q giving appropriate advice to the client based on prior information
5. Outlined the purpose & structure of the session
6. Presented a positive image of self and organisation to the client
Delivering the Exercise Session ( B ) Learner has: W Up CV 1 W Up Stretch RM 1 RM 2 RM 3 FW1 FW2 FW3 BW1 CD CV2 CD Stretch
1. Demonstrated correct technique & safe use of equipment & exercises
2. Given clear/accurate explanations of each exercise to the client
3. Selected safe & effective exercises
4. Used supportive & motivational behaviour with the client
5. Communicated with clients clearly & accurately providing feedback and instructing points which are
timely, clear and motivational
6. Adapted the exercise appropriately for the client when necessary
7. Given appropriate alternatives to the client when necessary
8. Monitored intensity appropriately for the component and client
9. Used/ Reinforced key instruction points to improve client’s performance & encourage independence
10. Used appropriate teaching position to enable observation/correction of client
11. Gained feedback from the client to check understanding of their performance
12. Demonstrated safe & effective lifting & passing techniques appropriate to each exercise NA NA NA NA NA
13. Managed the timings of the session effectively
14. Selected the correct speed for exercises
15. Established an effective working relationship with the client
Ending the Session ( C) Learner has:
1. Given constructive feedback to the client based on their performance
2. Gained feedback from the client as to how well their goals were met and how effective the planned activities were
3. Gained feedback from the client as to how effective the motivational and instructional styles were
4. Checked that the environment & equipment was left in good order
Result: delete as appropriate Competent Not competent Assessor’s name: Assessor’s signature:
Learner’s name: Learner’s signature:
Internal Verifier’s signature: (if sampled) External Verifier’s signature: (if sampled)
Observed summative assessment Date:
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Performance criteria:
Learner’s name Signature Date
Assessor’s name Signature Date
IV’s name Signature Date
Assessor’s feedback and questions – summative observed assessment
Unit 6 Instructing Gym-based Exercise – A/600/9020
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Review the outcomes of working with clients and any feedback gained from your client.
How well did the exercises meet your client’s needs?
How effective and motivational was the relationship with your client?
How well did your instructing style match the clients’ needs?
How would you adapt the exercises to progress or regress according to your client’s needs?
Session and self-evaluation
Unit 6 Instructing Gym-based Exercise – A/600/9020
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Identify how you could improve your personal practice.
Explain the value of reflective practice.
Describe how you would change your instructional style and incorporate the principles of behaviour management for group inductions.
Assessor’s feedback
Pass / refer
Learner’s name Signature Date
Assessor’s name Signature Date
IV’s name Signature Date
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Observed formative assessment
Unit 6 Instructing Gym-based Exercise – A/600/9020
Delivering the exercise session Learner has:
CV3 RM4 FW4 BW2 BW3
1. Demonstrated correct technique and safe use of equipment and exercises
2. Given clear / accurate explanations of each exercise to the client
3. Selected safe and effective exercises
4. Adapted the exercise appropriately for the client when necessary
5. Given appropriate alternatives to the client when necessary
6. Used / reinforced key instruction points to improve client’s performance and encourage independence
7. Used appropriate teaching position to enable observation / correction of client
8. Selected the correct speed for exercises
Please date when each piece of equipment has been observed
Please initial when each piece of equipment has been observed (Assessor)
Assessor’s name: Assessor’s signature:
Learner’s name: Learner’s signature:
Internal Verifier’s signature: (if sampled) External Verifier’s signature: (if sampled)
Date:
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Performance criteria:
Learner’s name Signature Date
Assessor’s name Signature Date
IV’s name Signature Date
Assessor’s feedback and questions – observed formative assessment
Unit 6 Instructing Gym-based Exercise – A/600/9020
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Record of assessment and individual learning plan
Stage of assessment: 1st assessment
Pass / refer / APAIf using APA detail what evidence has been seen:
Additional learningsupport:
Assessor’s signature and date:
2ndattempt
Pass / refer
Assessor’s signature and date:
3rd attempt
Pass /refer
Assessor’s signature and date:
Unit 1External theory paper
Unit 2Client interview
Unit 3Worksheet or professional discussionUnit 4Internal theory paper
Unit 5• Worksheet or
professional discussion • PAR-Q• Programme card• Session plans x4
Unit 6 • Observed summative
assessment • Session and self-
evaluation • Observed formative
assessment
I declare that all the work produced to meet the assessment criteria above has been my own unaided work.
Learner’s signature:
Date:
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Planning
Your programme card should include the following (as a minimum).
Please ensure that you plan for exercises from Table 1.
• warm up • cool down • 3 types of cardiovascular equipment • 4 resistance machine lifts (please see table 1)• 4 free weight lifts (please see table 1)• 3 body weight exercises (please see table 1)
You should plan for a 45 – 60 minute session for 1 client.
You should complete 1 session plan for each of the following:
• 1 cardiovascular equipment exercise • 1 resistance machine lift• 1 free weight lift • 1 body weight exercise
detailing how these can be adapted for:
• 14 – 16 age range• older adults• pre and post-natal clients• disabled clients
Instructing
You will be observed instructing your client through the planned programme. You will be required to instruct your client through a minimum of the following planned exercises:
• 2 types of cardiovascular equipment • 3 resistance machine lifts • 3 free weight lifts • 1 body weight exercise
Your assessor will choose which out of your planned exercises they wish you to instruct.
The following will be assessed formatively (during your course):
• 1 type of cardiovascular equipment • 1 resistance machine lift• 1 free weight lift• 2 body weight exercises
Learner assessment guidance
Unit 5 Planning Gym-based Exercise – F/600/9018Unit 6 Instructing Gym-based Exercise – A/600/9020
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Joint / movement Resistance machine Free weight Body weight
Shoulder flexion Seated chest press (neutral grip)
Front raise (DB)
Shoulder extension Seated row (low pulley)Seated row (neutral
grip)
Single arm rowBent arm pullover (DB)
Shoulder abduction Shoulder press Shoulder press (DB)Lateral raise (DB)Upright row (BB)
Shoulder adduction Lat pull down (in front of chest)
Assisted pull up
Chins
Shoulder horizontal flexion
Bench pressSeated chest press (BB
grip)Pec dec
Bench pressFlyes (DB)
Press up
Shoulder horizontal extension
Seated row (BB grip) Prone flye (DB)
Elbow extension Triceps pushdown (high pulley)
Tricep press
Supine Triceps press (BB)
Single arm Triceps press (DB)
Press up
Elbow flexion Biceps curl (low pulley)Seated bicep curl
Biceps curl (BB DB)
Hip extension Leg pressTotal hip
Lunge (BB, DB optional)
Dead lift (BB DB)
Lunge
Hip adduction Seated adductorTotal hip
Hip abduction Seated abductorTotal hip
Knee extension Seated knee extensionLeg press
LungeDead lift (BB DB)Squat (DB BB)
LungeSquat
Knee flexion Lying thigh curlSeated thigh curl
Trunk flexion Abdominal machine Abdominal curl
Spinal extension Lower back machine Dead lift (BB DB) Back raise
Table 1
www.activeiq.co.uk
Westminster House, The Anderson Centre,Ermine Business Park, Huntingdon, PE29 6XY
T: 01480 467950 F: 01480 456283E: [email protected]
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