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Certificate IV in Fitness – Assignment 3

CERTIFICATE IV IN FITNESS

MODULE 3 – ADVANCED FITNESS PROGRAMMING

Student Name:

Date completed:

I confirm by checking this box that, as a student of the Australian College of Sport and Fitness, the work I have submitted is completely my own and has not been plagiarised from any sources or completed by any other person than the individual stated above.

GENERAL INSTRUCTIONS

The assignment is in 4 sections, each with a number of parts. Please ensure that you submit complete assignments including all 4 sections and all parts.

You may use your Cert IV Module 3 course notes and any other resources available to you. We advise you to use as many research strategies as possible to acquire a good understanding of the subject matter. Although you may use various sources, you must always ensure that your work is in your own words, plagiarism is strictly not allowed. You may use references, as long as you identify the source.

Please submit your assignment based on the submission instructions in the course overview information.

If you have any questions how to complete assignment question please email or contact your tutor.

Please note that assignment questions may alter slightly, these changes will be action on the downloadable version.

© Australian College of Sport & Fitnessdocument.docx of 26


SECTION 1 – IDENTIFY NEEDS, EXPECTATIONS AND GOALS

1. Identify the individuals or sport/activity related needs or training required (minimum 3 each) for the following athletes/clients and list how to test the client’s current ability.

Client Training needs or goals Assessments or tests to measure

A professional tennis player who want to work on his fitness elements of tennis

I.e. speed 10m dash

An sedentary obese client with a family history of heart conditions

An elderly client looking to improve his functional capacity and prevent falls

A semi-professional rugby league player

A client that performs triathlon who wants to improve their running

Tutor comments:

2. For the following clients what are their potential barriers to exercise adherence.

Client Potential exercise barriers

An overweight client who does not participate in any physical activity

An office worker who is working 12 hours a day

A new mum

An adolescent

Tutor comments:



3. Determine the training needs and requirements of the following clients.

Clients Needs and requirements

Competitive Performance

Pre-adolescent

Mature Aged

Disability

Reconditioning

Rehabilitation

Tutor comments:

4. Conduct research on 3 professional athletes of your choice and create a profile for each.

Athlete 1

Athlete 2

Athlete 3



Tutor comments:

5. For the following professional athletes provide details regarding the requirements of their sports.

Bernard Tomic – Tennis

Requirements of sport/activity Type of training to target requirements

Cycles/phases of long term program for sport/activity

Tim Cahill – Soccer



Sally Pearson – Athletics



Tutor comments:

6. Explain the following client objectives that could be the basis of a long-term program.

Client objective Explanation

Competition or performance improvements



Assist with self-improvement

Personal fitness targets

Lifestyle/health improvements

Social reasons

Tutor comments:

7. Explain how you could cater for the following elements that would be obtained within the pre-screening process.

Likes and dislikes

Financial constraints

Religious restrictions

Injuries

Medical and exercise history

Functional limitations



Tutor comments:

8. List 3 medical or allied health professionals you could refer to with clients that have body composition concerns and explain their role.

Medical or allied health professional Role

Tutor comments:

9. List and explain how the factors the influence a clients daily energy expenditure.

Tutor comments:

10. Explain the expect training adaptations for the following long-term elements:

Type of training Expected adaptation

Cardiovascular training

Strength training

Energy system and substrate utilisation



Pulmonary changes

Thermoregulation

Tutor comments:

11. Explain the following body composition terms:

Body composition term Explanation

Metabolism and metabolic rate

Energy expenditure

Energy intake

Thermogenesis

Thermic effect of food and thermic effect of exercise

Tutor comments:

SECTION 1 – IDENTIFY CLIENTS NEEDS, EXPECTATIONS AND GOALS

FOR TUTOR USE, PLEASE COMPLETE C AND NYC SECTIONS FOR IN THE BELOW TABLE:

Q’s Unit and Performance Criteria NYC C

1

SISFFIT017 – 1.1 Discuss client health-related and skill-related goals.SISFFIT020 – 1.1 Consider and confirm client body composition goals, expectations and preferences using suitable questioning techniques.SISSSTC301A – 1.1 Select appropriate testing protocols and implement to assess current fitness level of athlete or athletes.SISSSTC301A – 1.2 Evaluate the training background and exercise history of athlete or athletes.

2 SISFFIT020 – 1.4 Identify potential barriers to achieving needs and goals.



3SISCAI005 - 1.4 Identify specific participant needs to be addressed by the program.SISSSCT402A – 1.1. Analyse the strength and conditioning needs and requirements of the activity or sport of the target individual or group.

4SISCAI005 – 1.2 Develop participant profiles using evaluation measuresSISSSTC402A – 1.2 Develop profiles for each individual or group member participating in the strength and conditioning program using appropriate assessment measures.

5

SISCAI005 – 1.1 Review and analyse participant requirements according to demands of the activity.SISCAI005 – 1.3 Establish fixed points and phases of the program.SISSSTC301A – 1.3 Identify the techniques of strength and conditioning to be developed with relevant support personnel according to the needs of the athlete or group.SISSSTC402A – 1.4 Identify the career phase of athlete and the training phase of the selected sport or activity to be addressed in the program.

6 SISFFIT017 – 1.5 Develop objectives for long-term program and each phase of program, in consultation with client where required.

7 SISIFFIT020 – 1.2 Review and advise client of outcomes of pre-exercise health screening procedures.

8 SISFFIT02 – 1.3 Refer clients to medical or allied health professionals as required.9 SISFFIT020 – 1.6 Determine daily energy expenditure of client.

10 SISFFIT017 – 1.4 Explain training adaptations expected when participating in long-term exercise program.

11 1.7 Measure body composition of client using anthropometric standards.

SECTION 2 – DEVELOP/PLAN ADVANCED EXERCISE PLAN

1. When developing long term programs there are many different aspects to consider, the following questions all related to the development of fitness programs:

a. Outline the type of training and equipment required to achieve the below client goals.

Goals Type of Training Equipment required

A client wishing to run their first marathon

A client wishing to compete in short course triathlons

A javelin thrower who wants to return to competition following a year off injured

An obese client wishing to reduce the risk of chronic conditions



A sprinter wishing to improve their power and reaction time

A client with mild osteoporosis (with permission to participate in an exercise plan from a GP)

A gymnast wishing to improve their flexibility

A client wishing to increase their muscle mass

Tutor comments:

b. In long-term programming, several training principles should be used. Suggest how the following principles can be achieved the clients:

Client Overload Progression Specificity Adaptation

Runner training for a marathon

Overweight client wanting to lose weight

Rugby player looking to increase power

Client wishing to increase flexibility

Tutor comments:

c. Discuss how the following elements can differ in a long-term program.

Elements How and why they differ in a program

Muscle actions



Loads and volumes

Exercise selection & order

Rest periods

Repetition velocity

Frequency

Tutor comments:

d. Explain the training requirement to improve the following training components:

Exercises

Agility

Proprioception/balance

Cardiovascular endurance

Coordination

Reaction time

Power

Speed

Flexibility



Hypertrophy

Weight loss

Tutor comments:

2. Explain how you would structure an exercise program to achieve the following goals:

Goals Exercises program structure

Muscle hypertrophy

Fat Loss

Strength increase

Tutor comments:

3. Write a program for the following client who is overweight.

Your client is a 38-year-old database entry clerk who sits down all day at his desk. He drives to work and has not been actively involved in exercise since high school. He regularly eats take away for dinner and buys his lunch every day. In his spare time he watches television or goes to the pub with friends. He weighs 105 kilograms and is 182cms tall.

In your program ensure that you answer the following points and create a relevant fitness timetable and program (that includes a various exercises and equipment):

Personal strategies to increase exercise adherence

Set realistic long and short term nutritional and exercise goals

Explain timeframe for reappraisal of body composition and goal achievement



Provide guidelines for the client to follow

Exercise Timetable – structure to meet client’s goals.Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Exercise Program

Exercise Description

Warm-up

Conditioning Phase

Reps Sets Load Rest

Cool down



Tutor comments:

4. Choose 1 (one) of the clients from Section 2 question 1 in this section – write a long-term exercise plan, which specifically targets the fitness adaptations required for the client you have chosen.

a. Explain the following points in your plan you must:

Explain the relationship between the type of conditioning desired and the type of preparation phase selected

Client needs and objectives in the program

Physiological changes likely to occur throughout this program

Support Personnel required

Injury intervention strategies that could be incorporated into this program

How you would perform periodization within the program

Tutor comments:

b. Plan their weekly training timetable incorporating all their suggested training:

Week Mon Tues Wed Thurs Fri Sat Sun

Wk1

Wk2

Wk3



Wk4

Wk5

Wk6

Wk7

Wk8

Wk9

Wk10

c. Design an long-term exercise plan that is appropriate for the client and the target adaptation -creating proposed training sessions that you would deliver in week 1, week 5 and week 10:

WEEK 1

Warm-up

Conditioning Phase

Exercise Reps Sets Load Rest

Cool down

WEEK 5Warm-up



Conditioning Phase


Cool down

WEEK 10Warm-up

Conditioning Phase


Cool down

Tutor comments:



5. Plan a strength and conditioning training program to meet the needs of a team of male soccer players aged 18-28 by completing the elements below. The team are semi-pro and in the pre-season training phase, where they are beginning to start pre-season matches.

Strength and Conditioning Training Program

Goals and areas to be developed

Expected needs and requirements

Elements to focus on for the specific training phases

Equipment / resources and environment

Select exercises and order to maximise outcomes

Competition or Performance strategy

How to include and involve relevant support personnel to ensure an accurate program

Weekly Schedule

Mon Tues Wed Thurs Fri Sat Sun

Exercise Program:Create a resistance program that incorporates core lifts that will be beneficial to the client. (Please note: its not required to incorporate skill related activities but focus on fitness elements)

Warm up:

Exercise Description Sets/Reps/Rest

1



2

3

4

5

5

6

7

8

Cool Down:

Evaluation methods:

(How and when will you test the programs effectiveness)

Tutor comment:

6. Evaluation measures are key to help monitor the program – explain how the following types of measures are used to monitor the program?

Evaluation measures How they are used:

Field assessments of fitness components

Field assessments of skill components

Interviews or discussions with participants



Performance history

Performance in familiar and unfamiliar environments

Subjective assessments

Training and competitive performances

Training diary

Trials

Tutor comments:

SECTION 2 – DEVELOP/PLAN EXERCISE PLAN

FOR TUTOR USE, PLEASE COMPLETE C AND NYC SECTIONS IN THE BELOW TABLE:


1SISFFIT020 – 2.1 Determine type of training, training methods and equipment required to achieve client body composition goals.SISFFIT017 – 2.1 Determine type of training, training methods and equipment required to achieve client goals.

2 SISFFIT020 – 2.5 Develop customised training sessions that include a variety of exercises and equipment to meet client goals.

3

SISFFIT020 – 2.2 Develop client personalised strategies to increase exercise adherence.SISFFIT020 – 2.3 Develop and document program plans that incorporate key instructional information and short and long-term body composition goals.SISFFIT020 – 2.4 Set realistic guidelines and confirm exercise plan with client.SISFFIT020 – 2.5 Develop customised training sessions that include a variety of exercises and equipment to meet client goals.

4

SISFFIT017 – 2.3 Develop and document a long-term exercise plan that incorporates key instructional information.SISFFIT017 – 2.4 Develop customised and contemporary training sessions to meet client specific needs.SISCAI005 – 2.2 Identify need for support personnel within the program.SISCAI005 – 2.3 Select exercises/drills and training methods to meet identified needs and objectives of the program.

5 SISCAI005 – 2.5 Develop evaluation measures to monitor the program.SISSSCT301A – 2.1. Select core lifts and exercises to meet the identified needs of the athlete or athletes and organisational policies and procedures.SISSSCT301A – 2.2. Incorporate drills, exercise techniques and activities into the program to instruct a strength and conditioning program.SISSSCT301A – 2.3. Select appropriate equipment to be used as part of the strength and conditioning program according to organisational policies and procedures.



SISSSCT402A – 2.2. Select the core lifts and exercises and techniques of strength and conditioning to address identified needs and requirements of the athlete according to organisational policies and procedures.SISSSCT402A – 2.4. Apply exercise selection and exercise order to maximise conditioning outcomes throughout the program.SISSSCT402A – 2.5. Identify equipment and resource requirements for each session within the program.SISSSCT402A – 2.6. Develop and document a program schedule to meet the identified needs, requirements and objectives of the athlete.SISSSCT402A – 2.7. Include evaluation methods to monitor the training program prior to implementation.SISSSCT402A – 3.2. Use strength and conditioning training methods to meet identified needs and requirements of athletes or team members.SISSSCT402A – 3.5. Establish on-going liaison between other coaches and specialists where coaches and specialists work with the same athlete to ensure a consistent approach to the strength and conditioning program.

6 SISCAI005 – 2.5 Develop evaluation measures to monitor the program.SISCAI005 – 2.6 Schedule and document all aspects of the program.

SECTION 3 – IMPLEMENT/CONDUCT THE ADVANCED EXERCISE PROGRAM

1. Describe the motivational techniques that could be used to encourage exercise adherence for the following clients (techniques should be individual to each client)

Clients Motivational Techniques

An older adult training to improve health and functional capacity

A client looking to lose weight for her up and coming wedding

A competitive athlete who has a big competition in 3 months

A younger client aged between 13 and 17 years old

Tutor comments:

2. How can communication be used to support a client?



Tutor comments:

3. List (minimum of 4) and explain the benefits of strength and condition for athletes?

Benefits Explanation

Tutor comments:

4. Explain how the following points can be measured throughout the delivery of the fitness program:

Element How to measure

Intensity

Skill performance

Technique

Safety and correct use of equipment

Exercise Intolerance

Tutor comments:



5. List 3 support personnel that might be involved in an athletes long-term program, and explain their role

Support Personnel Role

Tutor comments:

6. Explain common injuries that would prevent a client/athlete from participating in an exercise session

Tutor comments:

SECTION 3 – IMPLEMENT/CONDUCT EXERCISE PROGRAM



1SISFFIT020 – 3 .2 Select and use motivational techniques that encourage exercise, and healthy eating adherence.SISCAI005 – 3.5 Use motivation techniques to encourage program adherence.SISSSCT301A – 4.7. Incorporate motivation techniques to maximise exercise program adherence.

2 SFFIT020 – 3 .2 Select and use motivational techniques that encourage exercise, and healthy eating adherence.

3 SISSSCT301A – 3.5 Select and use communication techniques that encourage and support client.

4SISFFIT017 – 3.6 Monitor clients for signs and symptoms of intolerance.SISCAI005 – 3.2 Monitor and document skill performance, fitness levels and wellbeing of participant throughout the program.

5 SISCAI005 – 3.4 Liaise with other coaches, instructors and support personnel working with the participant.

6 SISSSCT402A – 3.2. Use strength and conditioning training methods to meet identified needs and requirements of athletes or team members.

7 SISSSCT301A – 4.2. Explain common types of injuries that would prevent participation in the session and confirm athlete or athletes are not affected.



SECTION 4 – EVALUATE AND MODIFY THE EXERCISE PROGRAM

1. Your overweight client from Section 2 Question 3 wants to change his goals after 9 months and successfully losing a significant amount of weight. He now wants to train to train for a 10km fun run, whilst still improving his back condition. How would you modify the exercise timetable and program? Remember, you would be unlikely to set him just cardio specific sessions during your PT sessions.

Exercise TimetableMonday Tuesday Wednesday Thursday Friday Saturday Sunday

Exercise Program

Exercise Description

Warm-up

Conditioning Phase

Reps Sets Load Rest



Cool down

Tutor comments:

2. Your long-term programming client from Section 2 question 4 is progressing quicker than you expect and is slightly bored of the program. Modify their program session for week 5 to develop a more advanced and interesting program for them. Their goal is along he same lines, but performance expectations have increased.

WEEK 5Warm-up

Conditioning Phase


Cool down

Tutor comments:



3. You have spoken to the coach for athletes you create a program for Part B. After 1 month their match fitness is improving but they are experiencing many injuries. A physiotherapy associated to the team has suggested working on eccentric muscle actions to try preventing muscle strains. Modify the program you created to cater for this suggestion.

PROGRAM:Create a resistance program that incorporates core lifts that will be beneficial to the client. (Please note: its not required to incorporate skill related activities but focus on fitness elements)Warm up:

Exercise Description Sets/Reps/Rest

1

2

3

4

5

6

7

8



9

Cool Down:

Tutor comment:

4. What assessment measures can be used to assess the on-going progress of an athlete and their long-term goals?

Tutor comments:

5. Name the elements to address when reviewing your own performance?

Tutor comments:

SECTION 4 – EVALUATE AND MODIFY THE EXERCISE PROGRAM



1 SISFFIT020 – 4.5 Modify exercise plan for client and document evaluation and modification of programs.



2 SISFFIT017 – 4.5 Implement modifications to future instruction and discuss changes to the client’s long-term exercise plan.

3

SISCAI005 – 4.3 Modify program where required in response to feedback from participant and own self-reflection outcomes.SISSSCT301A – 5.2. Implement modifications to the program where relevant to meet identified needs.SISSSCT402A – 4.6. Implement modifications to the program, where relevant, to meet identified needs.

4 SISSSCT301A – 5.3. Use testing protocols to assess athlete's on-going progress.SISSSCT402A – 4.4. Use assessment measures to assess athlete's on-going progress.

5 SISCAI005 – 4.1 Seek feedback from participant and other personnel, as required.


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