fitness instruction qc flv l 2

8/11/2019 Fitness Instruction Qc Flv l 2

1/34

Fitness Instruction Gym Level 2 QCF

Unit 1: Anatomy and physiology for e ercise

Understand the structure and function of the circulatory system

The heart is located in the chest(thoracic) cavity, just behind and slightly to the left of the sternumand in front of the spine. The heart is about the size of a fist and is formed of cardiac muscle that isable to contract continually ithout getting tired.

!t has t o muscular pumps that function to continuously pump blood around the body in t odifferent circuits" pulmonary and systemic. The right side pump inta#es de$o%ygenated blood fromthe body and pumps it out to the lungs here it can absorb o%ygen and then return to the left side

pump. This is #no n as pulmonary circulation. The left side pump inta#es o%ygenated blood fromthe lungs and pumps it out to the rest of the body, here the o%ygen can be absorbed, before itreturns to the right side pump. This is #no n as systemic circulation. The all that separates thet o different pumps is #no n as the septum.

The heart has four chambers that form each of the t o different pumps. The four chambers are theright atrium and ventricle and the left atrium and ventricle. There are blood vessels that connect toeach of the four chamber&

The pulmonary veins lead into the left atrium The aorta leads out of the left ventricle. The inferior and superior vena cava lead into the right atrium. The pulmonary artery leads out of the right ventricle.

!t is important for proper circulation that blood cannot flo bac# in the unintended direction as the

heart pumps and for this reason there are valves that separate the chambers. There are valves that prevent blood flo ing from the ventricles bac# into the atria and from the arteries bac# into theventricles.

'lood then flo s through the heart in t o stages.. s the heart rela%es both sides ill fill ith blood coming bac# into the heart from the veins.*. +o the atria ill contract forcing the blood they contain into the ventricles. This is the

first stage.. The valves bet een the atria and ventricles then close and the ventricles contract forcing

blood out of the heart and into the arteries. This is the second stage.-. The heart then rela%es allo ing the process to begin again.

ulmonary circulation begins as de$o%ygenated blood enters the right atrium and systemiccirculation begins as o%ygenated blood enters the left atrium. Through the process described abovethe blood is then pumped out of the heart from the right ventricle via the aorta for systemiccirculation and from the left ventricle via the pulmonary artery for pulmonary circulation.

!n pulmonary circulation no the de$o%ygenated blood ill travel to the lungs here it ill absorbo%ygen and release carbon dio%ide before returning bac# to the heart through the left atrium. !nsystemic circulation the o%ygenated blood ill travel all around the body providing o%ygen beforereturning to the heart via the right atrium.


2/34

There are three main types of blood vessels" arteries, veins and capillaries. They are the tubesthrough hich blood flo s around the body.

rteries carry blood a ay from the heart. This is al ays o%ygenated ith the e%ception of the pulmonary artery hich carries de$o%ygenated blood to the lungs. The blood is transported underhigh pressure therefore the arterial alls have to be made of thic# and elastic muscle tissue that

e%pands or contracts involuntarily to control the flo of blood. rteries divide into smaller bloodvessels called arterioles that then divide further into capillaries. pulse can be felt through anartery.

/apillaries are tiny blood vessels that connect arteries and veins. They are densely placed aroundorgans and muscle tissue to allo the supply of o%ygen and nutrients and the removal of aste

products. The capillaries have alls that are only a single cell thin# to facilitate this transfer.

0eins (connected to capillaries by smaller blood vessels called venules) carry blood bac# to theheart. This is de$o%ygenated ith the e%ception of the pulmonary veins hich carry o%ygenated

blood to the heart. 'lood is transported in veins under very little pressure and therefore re1uiresvalves to prevent blood from flo ing bac# ards. These valves remain open hen blood is flo ing

bac# to the heart but ill close if blood attempts to flo bac# ards for any reason. The alls ofveins are thin but you cannot feel a pulse through them.

'lood pressure is the internal force e%erted by the blood against the inner alls of the blood vessels.There are t o measures of blood pressure&

. 2iastolic blood pressure is the measure of blood pressure going out into the body henthe heart is rela%ed.

*. 3ystolic blood pressure is the measure of blood pressure going out into the body henthe heart is contracting.


3/34

Understand the structure and function of the respiratory system

The lungs are located in the thoracic cavity behind the ribs, one on each side of the body and justabove the diaphragm. They e%pand and contract to suc# in and e%pel air. This enables the inta#e of o%ygen from the air into the body and the removal of carbon dio%ide from the body into the air.

They consist of t o very thinly alled elastic sacs ith an enormous internal surface area in orderto facilitate the e%change of gases. The large internal surface area is provided by the fractalstructure of the internal air passages.

s the lungs e%pand and contract they ould suffer from a lot of friction ith the surroundingtissues in the thoracic cavity. To counteract this the lungs are surrounded by the pleural membrane,a slippery double s#in. These layers can slide against each other reducing the friction, as ell asinsulating the lungs and #eeping them moist.

4or breathing to occur the lungs must e%pand and contract and the main muscles involved are thediaphragm, and the internal and e%ternal intercostal muscles.

The respiratory tract is the channel through hich air enters the lungs and has several identifiableelements.

The nasal passages$ ir enters through the nose or the mouth, the t o being separated by the palate hich allo s for simultaneous che ing and breathing.

The nasal cavity$ 5ere air is filtered by tiny hair, cilia, armed and moistened by mucus. The laryn%$ lso #no n as the voice bo%, it gives us the ability to produce sound and spea#

as air passes over the vocal chords. The epiglottis$ this sits at the top of the throat and prevents food from entering the lungs by

closing hen s allo ing.

The trachea$ This tough tube is ringed ith cartilage to ensure air flo by maintaining itsshape and holding it open. 'ronchus$ The trachea split into t o smaller rigid tubes called bronchus that lead into each

of the lungs. 'ronchioles$ The bronchus divide into smaller and smaller tubes inside the lung #no n as

bronchioles. 6ather than being rigid these tubes are elastic to allo e%pansion andcontraction depending on the amount of air in the lungs.

lveolus$ /lusters of capillary covered air sacs found at the ends of the smallest bronchioles here gaseous e%change ta#es place.

7aseous e%change is the process by hich o%ygen crosses into the blood stream from the air in thelungs and carbon dio%ide is removed as aste. The very large surface area of the lungs e%ists inorder to allo the ma%imum amount of gaseous e%change to ta#e place by ma%imising the contactof the air ith the thin alled capillaries that surround the alveoli.

8hen air is dra n into the lungs through breathing and ma#es contact ith the alveoli, o%ygencrosses the single cell all of the capillaries and is absorbed by the haemoglobin inside red bloodcells to produce o%yhaemoglobin. /arbon dio%ide is simultaneously transferred from the bloodacross the single cell thic# all into the air in the lungs. This air can then be e%pelled by the body

by breathing out so that the process can begin again.


4/34

Understand the structure and function of the s#eleton

The s#eleton has several functions in the body

. !t provides protection for internal organs. 8ithout a protective layer of bone the brain, thespinal cord and the internal organs of the thoracic cavity ould all be more vulnerable to

getting damaged.*. !t provides points of attachment for muscles9tendons to facilitate movement in the body.

8hen muscles contract they pull on the muscles that they are attached to creatingmovement.

. !t produces blood cells. 'lood marro inside the long bones produces red and hite bloodcells hich are used for transporting gases around the body and fighting infection.

-. The bones also act as a store for minerals such as calcium.

The s#eleton can be categorised into t o elements" the appendicular and a%ial s#eletons. The a%ials#eleton is composed of the s#ull, the spinal column, the sternum and the ribs. The appendiculars#eleton is composed of the clavicle and scapula in the shoulder girdle, the pubis, ilium and ischiumin the hip girdle, the humerus, radius and ulna in the arms, the femur, patella, tibia and fibula in thelegs, the carpals and metacarpals in the hands, the tarsals and metatarsals in the feet and the

phalanges in the fingers and toes.

'ones can be classified into five types based on their shape. :ong bones$ these give our limbs shape, provide attachments for muscle and act as

levers for movement. They are strong but not too dense and are contain bone marro inthe internal cavity. The femur is an e%ample.

*. 4lat bones$ these often protect internal organs and provide attachments for muscle. Theyconsist of t o layers of compact bone sand iching a layer of spongy bone. The ribs areflat bones.

. 3hort bones$these are usually short and s1uare in shape and are often found in the handsand feet. They have a spongy bone layer surrounded by compact bone for lightness andstrength and allo movement in many directions.

-. 3esamoid bones$these are small bones that lie inside tendons and function to ease jointmovements, provide mechanical advantage and resist friction and compression. The

patella is one e%ample.;. !rregular bones$formed of spongy bone coated in compact bone, these are specially

suited for a specific purpose, e.g. facial bones, and often provide support and protection.

:ong bones are composed of a shaft (diaphysis) ith a bulge at either end(epiphysis) that isdesigned to interloc# and form joints ith adjacent bones. The epiphyseal plate that separates thediaphysis and epiphysis is here longitudinal gro th ta#es place.

The diaphysis consists of a central canal surrounded by concentric rings of calcium plates. Theseare made of fibres fused together ith calcium salts. This gives the diaphysis the abilty to resist

bending and t isting forces.

The epiphysis is mostly composed of spongy bone ith just a thin outer layer of compact bone.This spongy bone has a honeycomb li#e structure and as a result is ell suited to ithstanding thecompressive forces e%erted on it by movement and absorbing shoc#. !t is coated ith a layer of

hyaline cartilage that creates a smooth articulating surface in the join bet een the epiphysis and anyadjacent bones.


5/34

The entire length of bone is covered in a strong connective tissue called periosteum that lays do n bone cells to thic#en and strength the bone hen e%ercise is performed. !t also connects the bone tomuscle tendons.

The canal in the middle of the diaphysis is filled ith bone marro , a soft yello pulp, that produces red and hite blood cells. 6egular e%ercise speeds up this production increasing the

efficiency of the blood at transporting o%ygen.

'one gro th (


6/34

!n$bet een every vertebrae there is a thic# tough disc of cartilage, e%cept for the vertebrae in thesacrum and coccy% hich are fused. ?ach disc can compress slightly to allo the vertebrae oneither side to move slightly by either bending for ards, bac# ards, side ays and t isting. 8henthe discs are compressed ho ever they are much more vulnerable to injury hich ma#es a neutral

posture especially important hen performing movements that place a great deal of stress on thespine such as lifting.

There are a number of common deviations to healthy posture and spinal column alignment.Byphosis is an over$e%aggerated curve in the thoracic spine and can be the results of muscularimbalances, degenerative or developmental diseases or injury. !n individuals ith #yphosis as aresult of muscular imbalances often the upper bac# is stretched and ea# hile the chest andsternocleidomastoids are tightened.

:ordosis is an over e%aggerated curve in the lumber spine and can be the result of muscualrimbalances particularly tightness in the hip fle%ors and ea#ness in the hip e%tensors.

Understand joints in the s#eleton

Coints can be classified into three categories

. 4i%ed9immovable joints here overlapping bones are fused ith tough fibres. These arevery stable and do not allo any movement. The separate bones in the s#ull are joined inthis ay.

*. /artilaginous joints here the bones are joined by cartilage and held in place by ligamentsthat allo some movement. The cartilage can be s1uashed slightly to accommodate themovement of the joint. !n these joints the cartilage acts to absorb impacts from movementand to prevent the bones from grinding into each other. ?ach vertebrae in the spine isconnected to the ne%t ith a cartilaginous joint.

. 3ynovial joints allo free motion in many different planes depending on hich specificsynovial joint they are. Aost of the joints in the body are synovial joints.

'all and soc#et e.g. the hip. The ball shaped end of one bone fits into a cup shapeddepression in another allo ing for movement in all directions. :igaments help to givethe join stability.

5inge e.g. the #nee. These allo bac# and forth movement. The bone ends are coveredin hyaline cartilage. 3trong ligaments stabilise the movement and limit the range ofmotion

ivot e.g. the atlantoa%ial joint. This #ind of joint allo s rotation only. !t is formed by aring or peg on one bone fitting into a notch on another

7liding e.g. the carpal bones in the hand. There is a little movement in all directions bet een t o relatively flat bones ith ligaments preventing too much movement in anydirection.

3addle e.g. the thumb joint. bone fits onto the saddle shaped surface of another boneallo ing side to side and bac# and forth movements hich are limited by the shape ofthe bone.

/ondyloid e.g. rist joint. n oval shaped joint that allo s bac# and forth and side toside movement but no rotation.

3ynovial joints have several distinct features The joint capsule, composed of tough hite fibrous tissue, encloses the entire joint to protect

and support it. !t fuses ith the periosteum of the articulating bones. The synovial membrane lines the inside of the joint capsule and secretes synovial fluid from

specialised cells to lubricate and reduce friction the inside of the joint. !t has a plentiful blood and nerve supply.


7/34

3ynovial fluid also helps to nourish the cartilage inside the joint. There is normally only asmall amount inside the joint but more is secreted during e%ercise. !f the joint is damagedthen there can be a significant increase in the amount of fluid due to inflammation, causings elling and tenderness.

5yaline cartilage provides the articulating surface of the ends of the bones in the joint and ishard, tough and smooth to protect the bones from ear and tear and to reduce friction in

movement. :igaments are tough and slightly elastic bands of fibre that stabilise and support joints, and

limit their range of motion to prevent dislocation. They can be permanently damaged ifseverely torn.

8hite fibro cartilage ithin the joint can come in different shapes and sizes and help toabsorb impact, improve stability and reduce friction. !t can increase in size during arm upto improve joint function.

'ursae are small sacs lined ith synovial membrane that e%ist to reduce ear and tear bet een surfaces that ould other ise rub against each other fre1uently during movement.'ursae can be found in bet een tendons, bet een tendons and bone and even bet een s#inand bone. 8hen they secrete synovial fluid into the free space inside of them the internalsurfaces of the bursae can slide over each other ith minimal friction. 8hen bursae getinflamed or infected this is #no n as bursitis.

3mall pads of fat can be found around joints to accommodate changes in their size and shapeas they move.

4le%ion occurs in a joint hen the angle bet een the articulating bones is decreased. The musclesthat are responsible for fle%ion are #no n as the fle%ors. 4or e%ample the hamstrings are #neefle%ors.

?%tension occurs hen the angle bet een the articulating bones of a joint is increased, and hyper

e%tension hen the angle is increased to an e%treme e%tent, usually past @DE. The muscles that areresponsible for e%tension around a join are #no n as the e%tensors. 4or e%ample the 1uadriceps arethe #nee e%tensors.

bduction occurs hen a part of the body is moved a ay from the mid$line, for e%ample henraising a leg out ards to the side.

dduction occurs hen a part of the body is moved to ards the centre$line, for e%ample hen bringing a raised arm bac# to the body from the side.

/ircumduction can only occur at the ball and soc#et joints of the hip and shoulder and involves acircle being dra n ith the limb. !t is a combination of fle%ion, e%tension, adduction andabduction.

6otation occurs hen the bone turns around the long a%is in the joint and it can occur eithermedially, to ards the body, or laterally, a ay from the body.

ronation occurs at the elbo and involves the medial rotation of the radius relative to the humerusand the crossing of the ulna over the radius. !t is the motion that, if the upper arm is held by thetorso and the elbo is fle%ed so that the lo er arm is facing for ards, turns the hand from facingup ards to do n ards.

3upination is the opposite motion of pronation that occurs at the elbo joint" :ateral rotation of theradius and the ulna moving to parallel ith the radius. !n the above e%ample it is the motion thatould turn the hand palm do n ards.


8/34

lantarfle%ion is the movement of the toes to point for ard to be in line ith the tibia and ta#es place at the an#le joint.

2orsifle%ion is the movement of the toes to point up ards to be perpendicular to the tibia and ta#es place at the an#le joint.

!nversion is the movement of the foot to turn the sole in ards to ards the midline of the body.

?version is the movement of the foot to turn the sole out ards a ay from the midline of the body.

?levation is the raising up ards of an entire body part. 4or e%ample the shoulders can be shruggedor the ribcage raised.

2epression is the lo ering of an entire body part. 4or e%ample the entire shoulder girdle can belo ered or the ribs rela%ed and lo ered from a raised position.

Understand the muscular system

There are three types of muscle tissue in the body" s#eletal, smooth and cardiac.

/ardiac muscle is only found in the heart and is completely specialised to pump blood around the body. !t can contract continuously ithout getting tired and is under the control of a pacema#ersystem in the heart. The rate of contractions is affected by factors such as drugs, stress and intensityof physical activity being performed.

3mooth muscle ma#es up the alls of several internal organs e.g. forcing the passage of foodthrough the digestive system. They are not under conscious control i.e. they are involuntary, andthey provide a sustained contraction hen they are necessary.

3#eletal muscle is the predominant type of muscle in the body. They help to give the body shapeand their primary purpose is moving the s#eleton. They attach to the bones and cross the joints thatthey move.

3#eletal muscle has a striated structure, and it is under conscious control. osture is alsomaintained by a constant state of slight contraction in the s#eletal muscles, and they also provide

protection to the internal organs underneath. The by product of s#eletal muscle contractions inmovement and maintaining posture is heat. 8hen too much heat is produced s eating helps to coolthe body hile shivering creates involuntary contractions to arm the body hen cold. 3#eletal

muscle can also help to circulate blood.?ach s#eletal muscle is enclosed in a membrane called the epimysium. The s#eletal muscle isdivided into bundles of individual muscle fibres. ?ach bundle of fibres is #no n as a fasciculus andis enclosed in its o n membranous sheath called the perimysium. The fibres in the fasciculi aresheathed in a layer of tissue called the endomysium. There is a serperate blood supply and nerveattachment to each muscle fibre. 8ithin each muscle fibre there are many microscopic threadscalled myofibrils, hich themselves contain t o ro s of protein filaments called actin and myosin.

The anterior s#eletal muscles& sternocleidomastoids on the front of the nec# pectoralis major, pectoralis minor and the serratus anterior on the front of the chest the anterior deltoids on the front of the shoulders the rectus abdominus on the front of the abdomen


9/34

the e%ternal obli1ues just to either side of the rectus abdominus the biceps brachii on the anterior side of the upper arm the brachioradialis and the fle%ors of the hand and rist on the anterior side of the forearm. the vastus medialis, vastus lateralis and rectus femoris on the front of the thighs the illiacus on the front of the hips the tensor fasciae latae on the lateral side of the thighs the gracilis, pectineus and adductor longus on the medial side of the thighs the e%tensor digitorum longus and tibialis anterior on the front of the lo er leg

The posterior s#eletal muscles the trapezius, infraspinatus, teres minor and teres major on the upper bac# the posterior deltoids on the bac# of the shoulder the triceps brachii on the bac# of the upper arm the rist and hand e%tensors on the bac# of the forearm the erector spinae on the lo er bac# the gluteus ma%imus and medius on the buttoc#s the biceps femoris, semitendinosus and semimembranosus on the bac# of the thighs the adductor magnus on the medial side of the thighs the gastrocnemius and soleus on the bac# of the lo er leg connecting to the achilles tendon

nother important group of muscles is the pelvic floor muscles. lso #no n as the pelvicdiaphragm these muscles span the base of the pelvis and and create a separation bet een the pelviccavity from the perineum, hile providing support to the organs of the pelvic cavity. 8hen theinternal pressure on the pelvic diaphragm changes, for e%ample hen you laugh, cough or sneeze,the pelvic floor muscles have to or# to counteract the changes.

They control the passage of urine and faeces out of the body and during childbirth they help to passthe baby out of the vagina. healthy pelvic floor is important for good se%ual function for bothmen and omen.

8hen muscles contract they generate a force but this doesnFt al ays translate into the muscleshortening. 8hen a muscle contracts and changes in length it is #no n as a isotonic contraction.

!f a muscle contracts hile shortening it is a concentric contraction. The shortening can bedescribed as the origin and insertion of the muscle coming closer together. n e%ample is the hipfle%or contracting concentrically during a leg raise.

!f a muscle contracts hile lengthening it is an eccentric contraction. The lengthening can bedescribed as the origin and insertion of the muscle moving further a ay. 4or e%ample the gluteusma%imus contracts eccentrically during the do n ards phase of a s1uat.

!f a muscle contracts but there is no movement because the resistance is e%actly e1ual to the force being e%erted then the contraction is an isometric contraction. n e%ample is holding a eightstationary in the air.

!so#inetic contractions are contractions during a movement here the speed remains the sameacross the entire range of motion regardless of the amount of force e%erted. They can only be

performed ith the use of specialised e1uipment that ill automatically adjust the resistancethroughout the movement as the magnitude of force e%erted by the muscle contracting fluctuates inorder to maintain the constant speed.


10/34

The s#eletal muscles or# singly or in groups to produce movements in the joints that they cross.The movement that results from a muscle group contracting depend on the locations of theinsertions and origins on the s#eleton of that specific muscle group. The major muscle groups andtheir actions are&

The deltoids create fle%ion, e%tension, horizontal fle%ion, horizontal e%tension andabduction in the shoulders

The pectorals create horizontal fle%ion and fle%ion in the shoulder The latissimus dorsi creates adduction, e%tension and medial rotation of the shoulder The rotator cuff group creates rotation in the shoulders The serratus anterior creates protraction and depression of the shoulder girdle and fle%ion of

the shoulder The trapezius creates retraction, elevation and depression of the shoulder girdle, e%tension of

the nec#, and horizontal e%tension of the shoulder The sternocleidomastoids create rotation and fle%ion of the nec# The biceps create fle%ion in the elbo The triceps create e%tension in the elbo

The rist e%tensors create e%tension in the rist The rist fle%ors create e%tension in the rist The rectus abdominus creates fle%ion, lateral fle%ion and rotation of the spine The erector spinae creates e%tension lateral fle%ion and rotation of the spine The internal obli1ues create lateral fle%ion and rotation(to the same side) of the spine The e%ternal obli1ues create lateral fle%ion and rotation(to the opposite side) of the spine The hip fle%ors create fle%ion in the hip The adductors create adduction in the hip The gluteals create e%tension and abduction in the hip The 1uadriceps create fle%ion in the hip and e%tension in the #nee The hamstrings create e%tension in the hip and fle%ion in the #nee The calves create fle%ion in the #nee and plantarfle%ion in the an#le The tibialis anterior creates dorsifle%ion in the an#le

ll s#eletal muscles are composed of the same three types of muscle fibres although the e%act proportions ill vary depending on an individual and the muscle group. The three types are slot itch o%idative (type ), fast t itch o%idative (type *a) and fast t itch glycolytic (type *b)

Type Type *a Type *b

/olour of fibre 6ed in# 8hite

3peed of contraction 3lo Aedium 4ast

4orce of contraction 3mall Aedium :arge

?ndurance 5igh Aedium :o

Type of activity usedfor

erobic erobic and naerobic naerobic


11/34

Understand the life course of the musculos#eletal system and its implications for special populationsF e%ercise


12/34

Understand energy systems and their relation to e%ercise

The body can metabolise carbohydrates, fats and proteins in the diet to produce T , adenosinetriphosphate, that provides the energy e use, but it uses the different sources in differentcircumstances.

/arbohydrates can be considered the first choice of energy used in e%ercise and the body can onlystore a limited 1uantity, no more than a couple of days orth. 2uring digestion comple%carbohydrates are bro#en do n into glucose and absorbed into the bloodstream. They can then beabsorbed 1uic#ly by the body as blood travels around the circulatory system to be stored asglycogen in the muscles and also in the liver for use in bet een meals. ?%cess glucose in the

bloodstream after this storage process is metabolised into fat for longer term storage.

4at can be considered the second choice of fuel for the body during e%ercise. 8hen the bodiesglycogen stores are insufficient to provide the body ith the energy that it re1uires the body candigest fats, stored in the form of triglyceride molecule, into fatty acids releasing energy.

rotein is only used as a fuel for providing energy hen other sources have been depleted, fore%ample during very long sessions of e%ercise or during starvation.

T is stored in small amounts in the muscles and bro#en do n into 2 , adenosine diphosphate,and a phosphate molecule to release energy for the body. The phosphate molecules are heldtogether by high energy bonds, hich releases the energy hen T is bro#en do n into 2 .

The body ho ever only has very limited amounts of T in the muscles and 2 must therefore beconverted continuously bac# into T . The body has three energy systems to provide the energy to

provide the energy for bonding phosphate molecules ith 2 and although they or#concurrently depending on the type, intensity and duration of physical activity different energysystems ill li#ely dominate.

The T $ / system is the dominant energy system for very short e%plosive bursts of activity thatre1uire ma%imal or close to ma%imal effort. molecule called phosphocreatine ( /) is found insmall amounts in the muscles. !t has a high energy bond bet een a molecule of creatine and amolecule of phosphate and is able to anaerobically( ithout o%ygen) donate a molecule phosphate to2 to resynthesise T. hosphocreatine stores ill be used up ithin about =$ D seconds ofintense activity, ma#ing it necessary to rest or reduce the intensity of e%ercise for a period to allo afree T molecule to provide the energy to convert creatine bac# into phosphocreatine. The amountof energy that this energy system can provide is very limited but its usefulness is the ability to

release energy very 1uic#ly anaerobically in short bursts.


13/34

This system converts glycogen directly into pyruvic acid through a process #no n as glycolysishich yields t o molecules of T . The energy released from the bonds in glycogen is used tosynthesise the T . The pyruvic acid must then be converted into lactic acid to allo this process tocontinue, but this accumulation of lactic acid in the muscles causes fatigue and pain meaning thatthe production of energy through the lactic acid energy system cannot be sustained for longer than afe minutes. fter this time the function of the muscles ill be too impaired and the intensity of

the e%ercise must be reduced to allo enough o%ygen to be transported to the muscles to brea#do n the lactic acid. :actic acid also diffuses from the s#eletal muscles bac# to the liver to beconverted into glucose.

2uring high intensity e%ercise&7lycogen H 2 $$I T H pyruvic acidyruvic acid$$I:actic acid

2uring a subse1uent rest period&!n the muscles&


14/34

Understand the nervous system and itFs relation to e%ercise

The nervous system consists of four main parts. the brain*. the brain stem. the spinal cord

-. the nerves

These act together to control the movement of the s#eletal muscles. The /+3, central nervoussystem, consists of the brain, the brain stem and the spinal cord. The /+3 ma#es the decision aboutho the muscles ill move and these decisions are made in all three parts of the /+3.

The spinal cord deals ith situations here the decision to be made is very simple and refle%ive andneeds to be made very 1uic#ly. 4or e%ample hen your hand touches something hot enough to burnit you jer# your hand a ay almost instantaneously.

The brain stem deals ith slightly more comple% decisions that can be made slightly slo er. The brain can ma#e the most comple% decisions but as the nerve impulses must travel further they ta#ethe longest amount of time.

+erves are spread throughout the body and create a net or# of connections9path ays that lead bac# to and communicate ith the /+3. They are #no n as the peripheral nervous system. The

peripheral nervous system is formed of different types of nerves because impulses can only betransmitted in one direction do n a nerve. Therefore there has to be nerves hose role it is totransmit information to the /+3, sensory nerves, and a type of nerve to carry information a ayfrom the /+3, effector9efferent9motor nerves. third type of nerve, connector nerves, carriesinformation from one nerve ending to another.lay bac# to the /+3 comes from t o sources

. roprioceptors receive sensory input from inside of the body e.g. stretch receptors*. ?%teroceptors receive sensory input from outside the body e.g. the retina

receptor cannot create a movement or action in the muscle. ny action that occurs in response tostimuli is the result of impulses travelling to the /+3 and bac# again. The se1uence of events is asfollo s&

. The receptor receives stimulus*. The information travels do n a sensory nerve to the /+3. 2epending on the #ind of stimulus received the impulse ill travel to the spinal cord, the

brain stem or the brain here a decision is made on the appropriate response.

-. The impulses defining the appropriate response travel do n motor nerves to enervate therelevant muscles;. The muscles ill move in the ay directed by the /+3

?very muscle fibre is lin#ed to the /+3 by motor nerves but the number of muscle fibres that areenervated by a single nerve varies. Auscles that control fine movements such as the ones thatcontrol the hands have just a small number of muscle fibres controlled by each neuron hilemuscles that control larger less delicate movements such as s1uatting can have many muscle fibresenervated by a single neuron.

The motor unit is one motor neuron connected the muscle at the motor end plate plus the muscle

fibres that it controls. The muscle fibres in one motor unit ill be spread across the hole muscle. +ot all of the fibres or motor units in a muscle are recruited hen moving, just the amountnecessary for the specific tas#. 8hen an individual motor unit is recruited ho ever it contracts


15/34

fully. This is #no n as the all or none la . !f a tas# re1uires a constant force to be e%erted althoughthe number of motor units recruited ill remain roughly constant the specific motor units that arerecruited are rotated on and off to avoid individual motor units becoming fatigued. This entire

process is #no n as motor unit recruitment.

The strength ith hich a muscle contracts is dependent on the number of motor units that can be

activated at once and the fre1uency that impulses are sent to each motor unit. The ability of the/+3 to activate as many motor units and ho fre1uently they can activate each one therefore can

be the limiting factor in an individuals ability to generate ma%imal force in any particular movement pattern. 'ut ith training the efficiency of the /+3F neuromuscular path ays can be improved.


16/34

Unit 2: !or" #ith clients to help them to adhere to e ercise and physical activity

Understand ho to establish and maintain an effective relationship ith clients

?%ercise professionals can present a positive image of themselves to their clients in several ays.2ressing to loo# the part of an e%ercise professional, maintaining good personal hygiene, al ays

being punctual for sessions ith clients, giving good demonstrations of e%ercise and sho ing agenuine interest in the clients training, all or# to give the impression of competence andenthusiasm.

The relationship bet een client and instructor is one of the most important factors determininge%ercise adherence and a positive e%perience of e%ercise. positive relationship ill give the clienta sense of respect for the organisation of the instructor, hile the instructor ill have a betterunderstanding of the needs of the client. 7reater adherence to e%ercise ill benefit the client inachieving their fitness goals hile it ill benefit the business of the instructor in improvingmembership retention and getting more business from referrals and ord of mouth.

!nstructors ill need to sho a variety of 1ualities in order to build good relationships and to provide the best possible support to clients. /onfidence, empathy, e%ercise #no ledge,approachability, good communication, organisation and the ability to motivate are all important.They ill also need to ma#e sure that clients understand hat their role as an instructor means andhat responsibilities that it entails. This is so that clients can respect the leadership of the instructor

but also feeling able to as# the instructor 1uestions about their fitness, health and safety, understandthat instructors offer confidentiality, and feeling confident in the instructor to plan e%ercise toachieve their specific goals. /onversely instructors need to be able to understand the limitations oftheir role, respecting clients confidentiality and not instructing outside of their o n 1ualified areas.

?very client ill present a uni1ue challenge to the instructor and intuiting or learning the best ayto communicate ith each one is a s#ills that ill be developed and improved over time. /lientsmoods9temperament, dialect, fluency in ?nglish, culture and religion ill all affect the specific aythat instructors should communicate ith them. 5o ever there are some guidelines that can informeffective communication. Technical jargon that the client doesnFt understand should be avoided butinstructions should still be clear and not vague. 3ome clients ill understand verbal instructions

better hile other clients ill be better at copying movements that an instructor first demonstrates.

lthough over time a client and instructor are li#ely to become closer as they gain a betterunderstanding of each other and get to #no each other it is important that a professionalrelationship is maintained bet een the client and the instructor. lthough there are different

schools of thought regarding the e%act point to dra the line, after all bonding ith clients can helpith e%ercise adherence, certain things must be ta#en into account hen defining a professionalrelationship ith clients" the appropriate level of touching hen instructing a client, social and

personal contacts ith the client and ho they can affect the or#ing relationship, and ho tomanage attraction bet een client and instructor.

/lients are all li#ely to come from a variety of social, cultural and religious bac#grounds and it isimportant for a trainer to be sensitive in dealing ith the implications of this. 0aluing diversitymeans providing clients ith e1ual opportunities and treating them as individuals ho they are. !nfitness specifically it may mean ma#ing allo ance or adjustments for an individuals e%ercisegarments or program e.g. a clients that ishes to dress modestly may prefer avoid to s imming,

clients that fast during ramadan may have less ability to train as intensely during this time.


17/34

/lients may e%perience prejudice in a fitness environment based on gender, race, se%uality, age,class, nationality, religion, physical appearance or many other factors. 5o ever the ay that atrainer should deal ith these is similar. trainer should firstly never discriminate against clients

based on any of these factors and if the client is facing discrimination in the fitness environmentthen they should be illing to support their client. The procedures ill vary from or#place toor#place but discriminatory behaviour and attitudes should be challenged.

/onfidentiality is the commitment that a fitness professional ma#es to not divulge any personalinformation that a client has chosen to share ith them ithout consent. !f confidentiality is notrespected then clients could feel betrayed and humiliated ill not have trust or respect for theirinstructor.

ny personal information about clients ill be subject to data protection or confidentiality. Thiscould include but it not limited to" date of birth, address, phone number or other contact details,medical conditions or history, aspects of their personal life or relationships,lifestyle choices ande%ercise history.

!nstructors must ta#e special care not to accidentally divulge confidential information hen tryingto dra parallels bet een different clients e%periences or referring to previous e%perience hengiving e%planations of fitness routines or concepts. ny ritten records of confidential informationmust be stored appropriately so that they cannot be lost or stolen. !f there is any breach ofconfidentiality then the client in 1uestion must be informed promptly.

The 6? s e%ercise and fitness code of ethical practice lays do n instruction for registered membersthat ensures diversity and e1uality are practiced. The first principle states ?%ercise professionalsshould deal openly and in a transparent manner ith their clients. They should at all times adopt thehighest degree of professionalism in dealing ith their clientsJ needs. /lients ill have differingneeds based on their attributes and beliefs but all must be accommodated according to this first

principle. !f the needs that are related to these attributes and beliefs are not met then that couldeffectively discriminate against the client in the e%ercise setting. Therefore the e%ercise settingmust ensure that specific needs are catered for.

The second statement re1uires e%ercise professionals to see# to nurture healthy relationships iththeir customers and other health professionals. !t follo s therefore that these relationships must be

based on a mutual respect and understanding of diversity and e1ual opportunities.

:ifestyle physical activity is simply any activity that re1uires movement in a day to day setting,hile e%ercise is physical activity specifically aiming to improve one of the components of physical

fitness. The difference in the ay that the should be advised is that e%ercise is specifically prescribed in order to meet a clients fitness goals and therefore must be carefully tailored to anindividuals fitness levels hile physical activity is beneficial to everyone, barring serious illness orinjury, and it can be recommended for everyone to perform at least a little bit everyday.

Understand ho to motivate and support clients to adhere to e%ercise and physical activity

/lients ill have different goals hen deciding to begin an e%ercise routine but some reasons ill be shared by many. lot of people are motivated to e%ercise often in order to lose fat. This desireis often coupled ith a ish to improve their appearance of being toned ripped or built.These go hand in hand as fat ill need to be lost and muscle mass increased in order to ma#e

muscle definition more prominent. The degree of muscle mass e%pected by the client ill dependon their particular aesthetic preferences.


18/34

major reason to train for some people, and these people ill ant or#out routines that are varied,engaging and, in the case of people loo#ing for challenge, difficult. 4inally people ill ant toe%ercise in order to achieve specific fitness improvements, hether strength, speed, po er,fle%ibility, agility, cardio or endurance. These clients are li#ely to be participating in a sport, andill ant fitness improvements in order to ma%imise their sport specific performance.


19/34

language that sho s annoyance, anger, embarrassment or lo confidence ould indicate thatdifferent motivational strategies should be adopted.

?%ercise has many health benefits hen performed regularly, and adherence to e%ercise can beimproved hen these can be communicated clearly to clients

stress can be relieved and mood improved energy levels can be increased combats various illnesses and improves health. 2iabetes can be prevented or managed,

cholesterol levels in the blood improved leading to lo er ris#s of heart disease, high blood pressure can be prevented, and stro#es some #inds of cancer and osteoporosis can all beaverted.

e%ercise can promote better sleep eight can be controlled and body composition improved se%ual performance and enjoyment can be improved e%ercise can be fun

5ealth benefits can be achieved from only D minutes of lifestyle physical activity everyday,although to achieve specific fitness goals or to ma%imise health benefits e%ercise must be doneregularly as ell.

hysical activity simply means any type of day to day activity that re1uires movement. 8al#ing toand from or#, climbing up stairs, gardening, cleaning, lifting and moving household objectsaround, and cycling as a form of transport are all forms of physical activity.

!nstructors can help clients to develop strategies for improving their motivation by relating theiro n e%periences, or those of other clients, to those of the client and sharing strategies that have

been successful for others. !nstructors can advise clients on setting goals that are attainable as part

of a motivational strategy so that they ill not become discouraged by failing to meet unrealisticgoals.

Understand ho to provide ongoing customer service to clients

!f client care is inade1uate then it is li#ely that customer retention and referrals ill both be lo . fitness professional or organisations success or failure is going to be determined by its reputation"for delivering fitness goals but also for 1uality customer service. /onversely clients need to havesupport from their instructors in order to reach their fitness goals and feel confident enough toadhere to their e%ercise program. s catering to the client needs is so important to both client andfitness provider it is necessary for this service to be provided both 1uic#ly and effectively.

/lients ill sometimes need information to support their e%ercise participation. They may re1uire information about fitness and e%ercise e.g. the correct techni1ue for a

specific e%ercise !nformation about nutrition e.g. good post or#out food !nformation about pricing or the services available at the gym e.g. the cost and timetable of

group e%ercise classes information about medical problems related to training e.g. rehabilitation of an injury

8hen clients ma#e re1uests for information and advice the first thing to consider is hether you are

1ualified to give that advice or hether they should be referred to a colleague or different professional. 4or e%ample a gym instructor may be 1ualified to give e%ercise advice for a healthyindividual but should refer a client to a physiotherapist or doctor if they are severely ill or injured.


20/34


21/34

cultures that appeal to po erlifters and bodybuilders rather than mass appeal, omen only facilities,or sometimes specialised training in specific sports, martial arts or e%ercise systems.

4inally self employed personal trainers offer a more personal, private training e%perience oftentravelling directly to clients homes or or#ing from very small studios.

ll of these avenues provide potential sources of employment for fitness professionals.

Understand ho to reflect on o n professional practice

4itness professionals should reflect on every aspect of their service that can be improved, as theimprovement onFt come ithout reflection. Aotivational and communication s#ills can bereflected on to understand ho to create better relationships ith clients and to improve clientretention. Aar#eting and business practice should be reflected on to increase the client base andencourage more people to bring fitness into their lifestyle. Training methods and training program

planning should be reflected on to evaluate the degree of success in delivering clients success inachieving their goals.

The process of reflection should ta#e the form of an honest appraisal of performance but also aconstructive e%ploration of the possibilities to improve moving for ards ta#ing on board therelevant information. 8hen ne ideas have been formulated through this process it can be veryuseful to discuss them ith other fitness professionals, ho may have themselves come to similarconclusions through the development of their o n practice. 'y doing this it ill be possible todra on and learn from the professional e%perience of others.

The information that ill be used to measure the above elements of professional practice can be inthe form of verbal feedbac#, ritten feedbac#, data of clients e%ercise performance9fitnessimprovements, records of client numbers and retention, measures of the number of referrals frome%isting customers etc. This data can be gathered informally in conversation ith clients and otherfitness professionals, through direct re1uests for feedbac# via 1uestionnaires or other ise, andthrough financial and business record #eeping.

Understand ho to improve o n professional practice and career opportunities

rofessional practice should be revie ed on a constant basis and lessons ta#en on board heneverthere is space for improvement. ll aspects of fitness instruction and customer service can

potentially be revie ed including communication s#ills, e%ercise and fitness #no ledge andmotivational techni1ues.

personal action plan is one method for revie ing professional development.


22/34

courses to train in different aspects of health and e%ercise is another source of ne #no ledge andcan also contribute to ards the / 2 points that a fitness professional must accumulate. The 6? sebsite contains a list of all accredited / 2 courses.

Unit &: 'rinciples of e ercise( fitness and health

Understand the effects of e%ercise on the body

/ardiovascular adaptions to /0 training all act to increase the performance of the body duringaerobic activities.

The size and thic#ness of the chambers of the heart, especially the left ventricle, increase(hypertrophies) in order to increase stro#e volume and ma%imum cardiac output. This hasthe effect of reducing 656 as a lo er number of ' A is sufficient to provide the bodiesresting needs.

The density of capillaries in the muscles increases to allo improved blood supply to themuscles.

The density and size of mitochondria in each muscle cell is increased in order to increase thema%imum rate of aerobic respiration.

The density of red blood cells in the blood and the total volume of blood in the bodyincrease to allo for more o%ygen to be transported in the bloodstream.

The chest becomes able to e%pand further increasing lung capacity. /apillarisation of the alveoli increases to allo more efficient gaseous e%change. Tidal volume increases reducing resting respiratory rate. 0ital capacity increases due to improvements in inspiratory and e%piratory reserve volumes.

2uring aerobic e%ercise systolic blood pressure increases significantly but diastolic blood pressuredoes not. !n the long term as the body adapts to aerobic e%ercise both systolic and diastolic blood

pressure ill decrease slightly at rest compared to before adaptions.

'lood pooling is a potential effect of not lo ering the pulse gradually after /0 training and insteadstopping e%ercise suddenly. !t is caused by the heart still pumping a high volume of blood to thelegs hile the legs have stopped contracting reducing the volume of blood s1ueezed bac# throughthe veins to the heart. !t can cause faintness or even, in e%treme cases, heart irregularities.

'ones and joints adapt to the demands placed on them during e%ercise in order to improve theirabilities to ithstand these stresses. 'ones become stronger and denser particularly in response toresistance training that place longitudinal stresses on them. 'ony plates and calcium deposits are

placed along the lines of stress.

Coints become stronger and able to ithstand greater forces during e%ercises ithout injury as thetendons and ligaments become stronger and the hyaline cartilage layers thic#en. 3tretching canincrease the 6* hours after e%ercise thenfades in intensity. !t is most noticeable hen muscles are either stretched, contracted or touchedrather than hen completely at rest.

ny e%ercise that the body is not sufficiently conditioned to can cause 2


23/34

flo to the muscles to allo more o%ygen to by absorbed by the muscle. The temperature of themuscles increase and they become able to contract faster, stronger and more fre1uently.

8hen e%ercise is done regularly there are physical adaptions to the muscles that increase theircapacity in strength, endurance or fle%ibility. erobic e%ercise causes hypertrophy in the cardiacmuscles and improve capillarisation in the s#eletal muscles, delaying the onset of fatigue during

e%ercise. 6esistance training ma#es the individual muscle fibres get thic#er increasing the strengthand size of the muscle, improving performance in po er and strength based activities. ll of these

benefits ill be lost hen training stops.

8hile all s#eletal muscles have muscle tone in maintaining a normal healthy posture, some musclesare specially important or commonly cause problems in a persons posture. 5aving a ea# erectorspinae, upper bac#, gluteals or abdominals is fre1uently an issue and tightness in the hip fle%ors andhamstrings, the result of spending large amounts of time sitting do n, can also cause problems.

The gluteals and spinae erectors can be strengthened by any e%ercise that targets the posterior chain.This ma#es deadlifts, barbell s1uats, bridges and 6oman chair hyper$e%tensions all possibleelements in a solution. !mproved strength of the lo er bac# e%tensor muscles ill ma#e it easy forclients to maintain an upright posture and avoid slouching.


24/34

and alcohol, coping ell ith stress.

Unit ): 'romote health safety and #elfare in active leisure and recreation

Bno ho to promote health, safety and elfare in active leisure and recreation

The 6? s code of practice for fitness professionals, and the 5ealth and 3afety at 8or# ct both provide guidelines on health and safety for the fitness industry.

The 5ealth and 3afety at 8or# ct gives both employers and employees legal responsibilities inrelation to health and fitness in any or#place. !t states that L!t shall be the duty of every employerto ensure, so far as is reasonably practicable, the health, safety and elfare at or# of all his9heremployees. This covers providing a or#place and or#place e1uipment that is safe and free fromhazards, the safe storage of harmful articles and substances and the provision of ade1uate healthand safety training and e1uipment.

?mployees are re1uired to act in a manner that is beneficial for their o n and for the people aroundtheirs health and safety, and to co$operate fully ith the health and safety measures ta#en by theemployer.

Aanufacturers guidelines for the safe usage of their fitness e1uipment ill usually be displayed oninstructional stic#ers on each piece of fitness e1uipment for the benefit of any users. They illnormally also e%plain the muscle groups activated in a particular e%ercise.

!t is important to maintain high standards of health, safety and elfare for many reasons in a fitnessenvironment. !njury and accidents can hold people bac# from achieving their fitness goals anddiscourage them from participating in e%ercise. This ill reduce client satisfaction and damageclient retention and referrals.

!n a fitness environment everyone has responsibilities to maintain health and safety although thespecific responsibilities ill be different. The employer must put a health and safety policy into

place, and ensure that employees have ade1uate training and e1uipment to put that policy in place.?mployees must carry out their or# in accordance ith those policies and clients must use thefitness space follo ing the health and safety practices promoted by the gym.

3ecurity measures that can be useful in a gym environment ould include having a reception des#that is al ays staffed to engage ith people coming in and out of the building, //T0 cameras sothat video footage of any incidents can be revie ed, ade1uate loc#s and doors to secure the building

hen closed, loc#ers so that customers can #eep their belongings safe, and not allo ing the numberof staff on shift in the gym to be too little.

Bno ho to control ris#s in active leisure and recreation

5azards can be identified by loo#ing around the or# environment and going through the basichealth, safety and security chec#s for anything problematic.

4ire e%its should be chec#ed to ensure that they are not obstructed ?1uipment should be chec#ed to ensure that it is all or#ing correctly /ables should not be left trailing across the floors 8eights and other trip hazards should be cleared a ay from the floor 8eights should not be resting on benches and other raised surfaces //T0 cameras should be in or#ing order and recording 3tore cupboards should be #ept loc#ed


25/34

osters giving health and safety reminders for clients should be up on the alls There should be an ade1uate number of staff on shift

!f you are unsure about hether or not something that you have concerns about in the or#placecan be considered a health and safety ris#, al ays as# a manager, supervisor, or any persondesignated to be in charge of health and safety, for advice. This is important to ensure that there is

no uncertainty about hat constitutes a hazard so that steps can al ays be ta#en to reduce ris# in theor#place.

/olleagues and customers should al ays be encouraged to behave in a safe manner to create aculture in the gym that minimise the ris# of injury or accidents. This advice should be given in adiplomatic ay ho ever . very direct or harsh9critical tone of voice may be less effective atinfluencing their behaviour in a positive ay than being friendly, informative and constructive.

3uggestions about health and safety issues should al ays be made henever you recognise thatthere is space for improvement. 3ometimes even the official or#place policies regarding healthand safety may even be inade1uate or inappropriate for the actual health and safety needs of thegym. This is especially important as it ill act to perpetuate and normalise bad practice and must

be remedies asap.

8hoever is responsible for health and safety should be informed so that the changes can be made togeneral or#place practice and to the official guidelines and operating procedures that govern it.

Bno ho to help to safeguard and protect children and vulnerable adults

3afeguarding is the act of putting measures into place to prevent harm or damage. nyone that isconsidered to be vulnerable ill need to have safeguarding measures put into place to protect theirelfare. /hildren, the sic#, the elderly, the disabled, and adults ith special needs all ill beconsidered vulnerable, therefore procedures ill have to be implemented in order to ensure theirell being.

4itness professionals have a responsibility to ensure that safeguarding measures are ta#en in theiror#place any time that vulnerable individuals are in the training environment. They must al ays

be vigilant for any signs of abuse.

buse can come in different forms and all can sometimes have indicators that they are happening

. financial abuse might become noticeable if a client seems to be lac#ing in nutrition or

clothing, or they suddenly seem stressed about money or training e%penses.*. physical abuse could be spotted if a client has burns, bruises or other physical injuries, or ifa client is shiying a ay from physical contact

. se%ual abuse is a possibility hen clients appear ithdra n, depressed or if young childrenuse very se%ually e%plicit language or gestures

-. neglect of a vulnerable client could become apparent in similar ays to financial abuse

otential abusers of vulnerable people are a ris# to their happiness and ell$being. 0ulnerable people could have their physical or emotional and psychological health harmed, their self esteemand independence damaged, and their financial situation ruined through abuse.

ny fitness organisation that has clients that can be considered vulnerable needs to have proceduresin place to ensure safeguarding. roper training for staff in recognising the signs of abuse illimprove the chances of abuse being e%posed and effective and easy reporting procedures ill then


26/34

ensure that appropriate action can be ta#en. rocedures ill also have to ensure that concerns aboutabuse that has been reported internally ill be then be passed onto the relevant agencies.

ny time that a fitness professional is concerned about a potential case of abuse it should bereported to the relevant person in the operating procedures in the organisation. !f the suspectedabuser is in fact that person, or action is never ta#en despite proper reporting then the authorities

could be notified directly. The employer should al ays ta#e the concerns seriously but if they donFtthe fitness professional shouldnFt allo it be a barrier to the concerns being reported.

8hen someone chooses to disclose abuse its very important to respond appropriately. Mou shouldlisten calmly and offer to go to a 1uiet place, tell them that you believe them and reassure them thatdisclosing as the right thing to do, listen to hat they have to say and let them ta#e their time andfinally ensure that it is reported to the appropriate people.

ccording to 3ection -> of the /hildren ct N@N :ocal authorities have a statutory responsibilityto investigate reports of abuse of children. !t is appropriate to contact them directly hen you feelthat the needed action hasnFt been ta#en by your employer despite you raising concerns. Theappropriate local authority and department to contact ith safeguarding concerns, and their contacttelephone numbers, can be easily found online. !f it is unclear ho to contact then the local policecan be another option, ho ill then ensure that all other responsible agencies ill be informed.

/oncerns about abuse must be shared ith the relevant individuals in order to prevent any abusefrom continuing. !f abuse is never reported it may never be challenged and stopped.

lthough a client may choose to confide in their fitness professional, they should not act outside oftheir professional capacity or area of e%pertise once by deciding to investigate the claims, providetherapy or other services to the victim or confronting the alleged abuser.


27/34

5yperventilation 5ypothermia 5yperthermia 5eat e%haustion 2ehydration 5eat stro#e ?%haustion

!f a client or colleague is e%periencing emotional distress then it is important to respond in a calmand positive ay that ill help the situation, being a # ard or an%ious is li#ely to ma#e thesituation orse. The best ay to provide comfort and reassurance is&

. ssess the situation and determine the cause of their distress. !dentify if there are anyhazards that should be dealt ith first

*. ssess your o n state of mind, if you have been affected to by the source of distress thenyou may not be calm enough to offer assistance.

. !f you determine yourself to be able to help then introduce yourself 1uic#ly if they do not

#no you and just say that you ant to help-. :isten to hat they have to say and hat they feel could help themselves. !f they as# forthings that are practical to do immediately then you can help them if not just continue tolisten to and reassure them.

;. 2o not cro d their personal space as although some people may respond ell to hugs forcomfort for others it may increase physical an%iety because it has cro ded their physicalspace to move

=. !t is best to create an atmosphere of security and calmness to help to soothe their emotionalstate

8hen accidents and injuries occur in the gym environment it is a fitness professionals responsibility

to remain calm, ensure that the casualty and others are protected from further harm, to call for1ualified assistance, provide reassurance and comfort to those involved and finally to give the1ualified assistants clear and accurate information about the incident hen they arrive.

?mergency services should al ays be called immediately if the incident is suspected to be anemergency. !f you are unsure hether the incident is an emergency or not then emergency servicesshould still be called as a precaution, then the designated first aider should be located. There aremany signs that an incident could be considered an emergency but unconsciousness, major

bleeding, or severe pain are signs.

The designated first aider should al ays be made clear during every shift to all members of staff,and can be contacted via the reception des# and if necessary an announcement can be made tolocate them.

The emergency services can be contacted by dialling DDD. !f the fitness professional is not carryinga phone on their person then the phone at the reception des# or office should be used.


28/34

leaving them more strained to provide ade1uate care. 3teps can be ta#en to prevent further harm byensuring that the individual ceases any further e%ercise, by preventing onloo#ers from cro dingaround the casualty or source of danger, and by preventing the casualty from moving if they areinjured. 2uring this time comfort and reassurance should be provided to #eep the casualty as calmas possible until medical attention can be received. 8ithout reassurance and comfort a client may

panic, ma#ing it more difficult to provide medical assistance, and may ma#e attempts to move

causing further injury. !f this panic spreads to onloo#ers then it can increase the chances of harmcoming to other as ell.

4itness professionals have a responsibility to report accidents according to the or#places standardoperating procedures. 2epending on the severity of the accident the appropriate course of actionmay be contacting the emergency services, the designated first aider, or just to ma#e a note of theincident in the accident log boo#.

Bno ho to follo emergency procedures

The emergency procedures in a fitness or#place ill be documented in the procedures and policiesset out by the gym management. 2epending on the emergency in 1uestion it may involvecontacting emergency services, evacuating the gym, and contacting designated first aiders. !t illspecify assembly points and have full details of evacuation routes and also ill have contact detailsfor all staff.

!f an evacuation is re1uired, for e%ample hen a fire alarm has gone off, then staff ill be e%pectedto inform all of the clients hile encouraging everyone to remain calm and to evacuate in an orderlymanner and assemble at the fire assembly point. 3taff should ma#e sure that clients in all parts ofthe gym are informed e.g. changing rooms, and announcements can be made over the intercom.


29/34

programme must include e%ercises that target each of these areas of fitness. 2ue to his age he fallsunder the category of older clients and special considerations must be ta#en to consider his agehen implementing a programme for him. 5is age and fitness levels mean that he may struggleinitially to adapt to an e%ercise programme so a good fitness programme must anticipate that.

!n /ordellFs case he can be helped ith motivation to adhere to his e%ercise program by

implementing a number of teaching and motivational techni1ues.. Trac# his progress each session to monitor increases in fitness levels. 5aving evidence of

improvements can help ith motivation.*. :ong term goals can be bro#en do n into a se1uence of achievable short term goals.


30/34

!n an emergency situation, there ill be an evacuation here individuals ill leave the building andgather at the assembly point outside. eople can be chec#ed off the visitor list to ensure that no$oneis still trapped inside the building. The emergency services ill be called, and any injured peoplecan be treated by designated first aiders until the ambulance service arrives.

Bno ho to plan a safe and effective gym based e%ercise programme ith clients

8hen all the information about a ne client has been gathered it should be loo#ed over to see ifthere is anything concerning. 4actors such as eight, aist measurements, age, disability orhereditary health problems may all influence the type of e%ercise programme that a client shouldunderta#e or the fitness goals that ould be most beneficial to them, although the clients o n

personal e%ercise preferences or goals must also be ta#en into consideration.

2epending on the clients fitness goals and potential the specific activities included in an e%ercise programme ill be different and ill re1uire different e1uipment. The e1uipment used for buildingstrength, free eights and resistance machines, ill be different than the e1uipment used for

building /0 fitness, cardiovascular machines.

Aany environmental factors ill have to be ta#en into consideration hen determining the safety of a group or individual or#ing space.

The availability of health and safety e1uipment such as a first aid #it or defibrillators roper ventilation Aatted floors for floor based e%ercises de1uate fire alarms, fire e%tinguishers and fire escapes for the building The amount of space available for each participant to train safely ithout colliding ith or

obstructing each other

4itness goals must al ays be ultimately agreed to by the client even if an instructor might alreadyhave his9her o n ideas about hat ould be most beneficial. !f a client does not agree to theire%ercise goals then they are less li#ely to enjoy and adhere to their e%ercise program and to achievefitness goals and enjoy the benefits of improved health and fitness. They ill also be much lessli#ely to refer friends to the same instructor.

8hen planning a e%ercise programme for a client there should be a procedure for dealing ith ris#assessment9management. !t ill involve loo#ing for hazards in the training environment,determining the ris# they pose, and implementing any steps that can reduce the ris# as much as

practical. 5azards that cannot be easily rectified should be brought to the attention of management

so that they can ma#e changes to the training environment.

!f health and safety is managed poorly it can have sever conse1uences for all parties. /lients andstaff can become injured, client retention and referrals ill be poor, there may be legalrepercussions for the gym etc.

Bno ho to prepare self and e1uipment for a gym based e%ercise program

?1uipment must be chec#ed on a very regular basis to ensure that it is functioning correctly and tochec# if replacements or repairs may be necessary. ny e1uipment that is faulty in a gymenvironment must be disabled so that clients cannot continue to use it and become injured, thenreplaced or repaired promptly.


31/34

Typical guidelines for maintenance of e%ercise machines ould be /lean upholstery ith a mild solution of ashing up li1uid in ater for light soiling or a

light solution of bleach in ater for more heavy soiling. 8ipe ith a damp cloth to removeresidues from cleaning products after ards.

3 eat can be corrosive in the long term and therefore all frames on e%ercise e1uipmentshould be iped do n on a ee#ly basis although abrasive cleaners should be avoided as

they can create openings in protective coatings :ight scratches can be minimised by being polished ?nsure that all nuts and bolts are tightly secured ll belts and cables should be replaced at least once a year but should be inspected

thoroughly more often. ny fraying, arping, narro ing and stretching, peeling of coatingsmean that the belt or cable should be replaced.

!nstructional posters and stic#ers should be replaced hen they begin to peel off or ear out grips should be inspected for ear or damage and replaced hen appropriate

o ered /0 machines should be chec#ed before use to ensure that there are no uncovered trailing

ires that may create a trip hazard. ll resistance machines, free eight rac#s and benches should be chec#ed to ensure that they are functioning correctly (see maintenance procedures above).8eights, dumbbells and barbells should be stored in the correct locations in the gym so that they donot create clutter and hazards in the gym space. rotective floor mats can either be pre laid out in aspace designated for clients to use, or stac#ed up to the side of the room so that people can lay themout hen they specifically need to use them.

4ree eight e1uipment should be stored in built for purpose rac#s placed firmly on the ground.'arbells and dumbbells ill also have purpose made rac#s for storage, and should, if they haveadjustable eights, be stored ithout any eight plates on them.

8hen lifting and moving eights and e%ercise e1uipment around the gym safe manual handlingtechni1ues should be employed. 4irstly the necessity of the tas# and the ris# involved must beassessed. !f the tas# is necessary but constitutes a ris# then a number of steps can be ta#en to ma#eit safer&

. 4irst the load should be reduced if possible, for e%ample a fully loaded barbell can beunloaded and each eight plate moved individually

*. ny obstacles that could ma#e the lifting tas# more hazardous should be cleared a ay. The load can be lifted together by t o or more people

-. The load can be lifted ith correct lifting techni1ue and posture

'efore a gym instructor can instruct gym based e%ercise they should be 1ualified, have liabilityinsurance and be registered ith 6? s. ossessing a 6? s certified 1ualification sho s that aninstructor has the necessary level of #no ledge, hile membership of 6? s constitutes anagreement to operate according to their codes of practice and to continue professional development.?nsuring that fitness instructors can provide evidence of the above ill help to ensure that they arefully prepared.

For more evidence see unit 5 learning outcome 1, unit 5 learning outcome 2, and the riskassessment form

Unit -: Instruct and supervise gym ,ased e ercise

Bno ho to prepare clients for gym based e%ercise

The arm$up is a crucial part of any or#out, hatever the age of the e%ercise participant. !t


32/34

functions to prepare the body for the more demanding training that ill follo . 3ynovial fluid ill be secreted into the joint capsule reducing friction and hite fibro cartilage ill become increasedin size to absorb the shoc# and impacts of movement. The heart ill beat faster and harder to pump

blood to the lungs and to the muscles and breathing ill become deeper and more rapid to ma%imisethe transfer of o%ygen to the blood. The muscles tendons and ligaments ill have increased bloodflo and become more fle%ible, allo ing greater range of motion at the joints, and able to handle

larger forces. ?ndorphins, adrenaline and other hormones ill be released into the bloodstream toimprove performance and alertness. and the nervous system ill become prepared to trigger moree%plosive movements.

/lients need to understand all of these physical benefits of the arm up during e%ercise so that theyill al ays arm up ade1uately before training.

arm up should begin ith mobilisation e%ercises to gradually get the joints moving through alarger range of motion, and encourage the lubricating of the joint capsule ith synovial fluid. +e%ta /0 arm up of about ; minutes should be prepared, bringing the clients 56 to about ;;$=;G ofA56, and bac# do n slightly. This /0 e%ercise could be running, cycling or any other aerobice%ercise. 4inally gentle stretches,dynamic or static, can be incorporated to prepare the joints andmuscles for movements through a larger 6


33/34

This can manifest in asthma attac#s, dehydration, overheating etc. The ris# can be managed byensuring that clients ith pre$e%isting health conditions are referred initially to their doctor beforeany e%ercise programme begins, by ensuring an appropriate level of intensity of e%ercise for theclients fitness level, and by ensuring proper hydration during training.

3ome hazards ill be from environmental factors" trip hazards, fire escape obstructions, people

getting too close and #noc#ing into the e%erciser, and faulty or e%posed e%ercise machinery ill allcome under this category.


34/34

the legs can cause fainting or dizziness or even, in e%treme cases, heart irregularities.

The cool do n stretches, performed after the pulse lo ering, are done to maintain and increasefle%ibility at a time hen the muscles are arm and pliable from the or#out. They also can aid in1uic# recovery and reduce the severity of 2

fitness instruction qc flv l 2

Documents