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The Personal Trainer and Advanced Instructor Case Study
Total……../20
Student answers and evidence
Student Name:
LUCIAN ACARU
Student Number: Office only: Date received
IN14815 1st:
©Future Fit Training Ltd Jan 2009
Re-sub:
Case study answer pack introduction Using the Personal Trainer and Advanced Instructor case study question pack provided, please insert your responses into this answer sheet. Ensure all answers are written in the grey boxes relating to each question. There are templates for you to use and these are situated at the back of this pack and labelled ‘Form 1, 2’ etc. Once completed, copy them into the relevant section of the case study and remove the blank templates from the end of the pack.
Case study contents checklist Unit number and title
Evidence
Introduction
Client profile
Unit 1: Client screening
Pre-exercise questionnaire (Form 1) Lifestyle questionnaire (Form 1) Stress questionnaire (Form 2) Unit 1 – answers
Unit 2: Fitness assessments
Initial fitness assessment forms (Form 3) Additional fitness assessment forms (Form 3) Unit 2 – answers
Unit 3: Exercise prescription
Initial exercise programme (Form 4) Updated programme – exercise modifications (Form 5) Updated programme – exercise progressions (Form 5) Unit 3 – answers
Unit 4: Adherence and motivation
Record of agreed goals (Form 6) Record of client barriers (Form 7) Unit 4 – answers
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Client profile Gustavo Pires is a 23 years old chef working 8 to 10 hours a day in a restaurant from Monday to Friday. At work he spends a lot of time standing and walking whilst cooking and performing other specific tasks. He declares to feel stressed and anxious by the working environment and would like to have more energy left after a day at work. He enjoys skateboarding, swimming and surfing which he likes to perform in the summer as well as walks in the park and playing racquet sports with his friends. He declares that during the past year and a half has reduced the level of exercise involvement. Previously he was going to the gym 2-3 times/week and was performing resistance training exercises which he likes more than the aerobic He dislikes jogging outdoor because it puts too much stress on the body and he feels pain in the ts and muscles of the legs afterwards. When in his teens he was involved for almost a year in boxing classes. He says that in the past was more active and felt better about himself and had more energy. He had no surgery operations and has no major muscle imbalances. After long days at work sometimes though he feels pain in his shoulders and sometimes some tightness in his neck. He wants to get stripped, lose body fat and toned to “show the six packs abs”, increase lean body mass and be overall fit. On the long term he wants to bulk up muscles and get strong. He is committed to train 3 times per week and 1 hour per session to achieve these goals.
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Unit 1: Client screening Question 1: 1. Skateboarding: the fact that he enjoys and performs this activity which involves balance and coordination influenced the program to include exercises that develop and maintain these abilities;
2. Jogging: because he declared that he dislikes jogging outdoor this activity was kept out of the program for the first months and replaced with walking on the treill and rowing which he considered more tolerable
3. Boxing: because he was involved in boxing classes and enjoyed them when he was in his teens elements of boxing routines were introduced in the program
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Unit 1: Client screening Question 2: 1. Work: because work was a matter of concern regarding the time left available for relaxing and leisure activities it influenced the training program structure and frequency.
2. Age: the age of the client is 23 years old. As age determines the condition the body is in, obviously his age makes him more likely to sustain easier higher demands placed on the body by the exercise.
3. Smoking: the client has no smoking history which potentially makes his cardiovascular system fairly efficient and healthy.
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Unit 1: Client screening Question 3: Question 1 factor Skateboarding: the fact that he enjoys and performs this activity during weekends which involves balance and coordination influenced the program to include exercises to develop and maintain these abilities like exercising on the Dyna Disk or single leg exercises
Jogging: because he declared that he dislikes jogging outdoor, this activity was kept out of the program for the first months and replaced with walking on the treill and rowing which he considered more tolerable and which also allowed for conditioning of the lower extremities. As a progression skipping was introduced to further strengthen the ts and muscles of the legs. This activity had a motivational drive to be performed because of the boxing classes that he was involved in the past.
Question 2 factor Work: because work was a matter of concern regarding the time left available for relaxing and leisure activities it influenced the training program structure and frequency. As a result the duration of the training session was kept to no longer than one hour with a frequency of tree times per week. Smoking: the client has no smoking history which potentially makes his cardiovascular system fairly efficient; this was later confirmed by the related fitness result of VO2MAX test which placed in the “Good” category regarding the maximum uptake of oxygen.
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Unit 1: Client screening Question 4: Score The Stress Questionnaire initial test score was 73 which place him in the category of a reasonably safe level of stress but with certain areas needing improvement.
Advice As he scored high particularly on the questions related to work and anxiety I advised him to not bottle up his problems and not to over valuate them. Also I advised him to use deep breathing and focus as a relaxation technique.
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Unit 2: Fitness assessments Question 5: Fitness tests used to assess the client:
physiologic assessments : RHR, blood pressure body composition assessments: body fat percentage DurninWomersely, body mass index Cardio respiratory assessments: Rockport walking test Dynamic posture assessments: overhead squat assessment, single leg squat assessment Basic performance assessments: push up test, bench press test, barbell squat, shark skill test
I’ve included the above tests in the initial assessment to provide a starting basis from where to design the program and choose the selection of flexibility, core, cardiovascular and strength exercises.
Unit 2: Fitness assessments Question 6 part a): 1. Resting Heart Rate (RHR) 68 2. Blood pressure Systolic 125/ Diastolic 82 3. Body composition (can include body mass index, body fat % circumference reading) 18% body fat percentage 4. VO2max 54 ml/kg/min
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Unit 2: Fitness assessments Question 6 part b): 1. The resting heart rate of 68 BPM was in the average range for a male of his age. I have used this variable to calculate the HRR and establish the heart rate training zones.
2. The measurements for blood pressure were in the normal limits and because there was no heart and vascular disease the exercise prescription included rhythmic moderate exercises as well as resistance exercises.
3. Body fat percentage at the initial assessment was 18% which is at the upper limit of “Normal” classification for males of his age. In conjunction with the agreed primary objective of fat loss this result served as a starting point and influenced the exercises and the routine chosen.
4. VO2Max: the score for this parameter using the Rockport Walk Test at the initial assessment was 54 ml/kg/min which placed him in a category of fairly cardio vascular conditioned individual. This measurement was set as a starting point from where to progress and was used to set the training zone intensity.
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Unit 2: Fitness assessments Question 7: 1. Body fat percentage on the final assessment performed after the 12 weeks was 15% from the initial 18%. Although there wasn’t a significant change regarding the weight in kg because of the increase in lean muscle and bone density the reduction of the body fat percentage by 3% was in the right direction and a progress towards the goal of fat loss and toning.
2. VO2Max: at the end of the 12 weeks program the VO2max value using the same Rockport walk test measured 62; a positive difference of 8 points was ed which means that his cardiovascular capacity increased by 14%. This happened as a result of the cardio and circuit training and the progressive manner in which the training program was structured as his lungs, heart blood vessels and muscles adapted to be more efficient in utilizing oxygen and removing waste products.
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Unit 3: Exercise prescription Question 8: a) Mode of exercise (e.g. treill, bikes, circuits etc) Circuit training Rationale (reason for your choice) The enjoyment factor and the good muscular strength and endurance condition made this mode of exercise appropriate. Because he didn’t like the cardio machines but had a history of weight training this method was chosen. The circuit training routine used incorporated specific cardio respiratory exercises as well as resistance exercises. b) Frequency of exercise 3 times per week Rationale (reason for your choice) Because the primary objective of the client was fat loss and toning it was essential to have the maximum frequency possible to maximise the total caloric consumption and he was willing to commit to no more than this frequency. This frequency also allowed for proper recovery as one day rest was set in between the training days. c) Intensity of exercise 60% -70% of VO2Max Rationale (reason for your choice) The level of intensity to start with was set to 60-70 % of VO2Max for the first 4 weeks to allow the general conditioning of the muscles, ts and tendons and adaptations of the cardio vascular system. The relative high starting intensity was due to the good level of cardio vascular fitness that he already had and motivated by the principle of overload. d) Duration of exercise 15-20 min per session Rationale (reason for your choice) The duration of the aerobic section of the program was kept to this level to accommodate the entire training session within 1 hour because of time limitations that the client expressed. However the mode of exercise which included cardio and resistance exercises allowed the heart rate to be kept elevated throughout the session and work towards achieving the desired goals.
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Unit 3: Exercise prescription Question 9: a) Mode of exercise (e.g. treill, bikes, circuits etc) The mode of exercise throughout the 12 weeks period remained circuit training because of the advantages of flexibility and versatility that offers; also because he complied with this form of training which made him more likely to achieve results. b) Frequency of exercise The frequency of exercise was kept to 3 sessions per week which equalled the total number of sessions of training that he was willing to stick to. This was due to obvious time related issues as he wanted time left for other recreational activities. This frequency allowed progression to be made and cause cardiovascular adaptation of the system. c) Intensity of exercise This variable was progressed throughout the 12 weeks period to facilitate improvements and overload the cardiovascular system. Thus from 60-70% of VO2Max the intensity was increased to 70-75% of VO2Max after 6 weeks with intervals of anaerobic bouts of exercise and higher intensity of up to 85% of VO2Max. d) Duration of exercise The duration of the cardio section of exercise was progressed to 25-30 min to accommodate the additional exercises and to progressively overload the system.
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Unit 3: Exercise prescription Question 10: a) Exercise frequency The initial frequency of the MSE phase was of 3 times per week.
Rationale (reason for your choice) The training days were separated by one day of rest which allowed the recovery of the muscles and connective tissue. This frequency complied with the client’s commitment and made the program more likely to be adhered to. b) Repetition range 15-20
Rationale (reason for your choice) The necessity of initial conditioning and building muscular endurance as well as the objective of fat loss made the use of higher number of repetitions with lower intensity of force and minimal rest between sets was fit for purpose. c) 1-2
Sets
Rationale (reason for your choice) The initial phase of the program worked towards conditioning the body and establishing proper movement patterns; for this reason and because of the high number of repetitions involved initially fewer sets were performed. d) Mode of exercise (free weights, machines, bands etc) Free weights, machines
Rationale (reason for your choice) Free weights and standing exercises were used to maximise the caloric expenditure. The same principle applied to the use of the stability ball making more muscles to be engaged in stabilization. The machines were used to provide a more stable environment and also because he was familiar and had used them before.
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Unit 3: Exercise prescription Question 11: Exercises chosen: Dead lift barbell, barbell row, dumbbell lateral raise, biceps barbell curl, lying triceps extension
Reasons for these: They offer an all body workout working all major muscle groups and involve multi t movements as well as single t The free weights exercises performed standing involve balance and increased ranges of movement which recruits more muscle fibre and increase caloric consumption The exercises were familiar with the client and he complied with their use and found them easy to perform
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Unit 3: Exercise prescription Question 12: a) frequency The frequency of the resistance phase of the training program was kept to 3 times per week throughout the 12 weeks period because it allowed proper recoverability and improvements in strength and muscular endurance; also he found this frequency optimal for time economy
b) intensity The intensity of the resistance workout was progressed throughout the 12 week period. Thus more weight was added progressing from 60% of 1RM to 70 then 75% of 1RM while decreasing the number of reps from 15-20 to 12-15 then 10-12. The number of sets performed per each exercise was 2.
c) duration The duration of the traditional resistance workout was kept to 10-12 min throughout the 12 weeks program. This phase did not constitute the major portion of the training session because the program was designed for specific fat loss, toning and cardiovascular improvement. These objectives were better served by the other components of the program like the cardio with resistance elements circuit.
d) mode of exercise The mode of exercise of the resistance phase remained free weights for the advantages that offered: Overall higher caloric expenditure due to increased stabilization muscles engaged Increased range of movement and versatility Familiarity and compliance with the client
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Unit 3: Exercise prescription Question 13: 1. Improvements in strength and muscular endurance were achieved throughout the 12 weeks program. Thus at the end of this period 1RM developed from: 85 to 110 kg for the dead lift 35 to 43 kg for the bent barbell row 28 to 32 kg for the biceps curl
2. Muscle increase was ed when compared with initial results. Thus initially the upper arm circumference, arm relaxed, measured at the start of the program 32 cm and increased by 3.5 cm at the last measurement.
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Unit 3: Exercise prescription Question 14: Stretches The stretches prescribed at the start of the program covered the major ts and muscles of the body; thus the following stretches were prescribed: active-dynamic after the warm up and active-static after the cool down: neck, traps, deltoids, lats, chest, abs, lower back, quads, hams, gluts, calf and anterior tibialis. In addition to these ive PNF stretching for hamstrings were performed as post stretches to further develop hamstrings flexibility.
Rationale (reason for your choice) The above stretches were chosen to help: Improve the extensibility of the muscles, tendons and tissues surrounding the ts Correcting muscular imbalances Improving optimum neuromuscular efficiency Increasing t range of motion
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Unit 3: Exercise prescription Question 15: Frequency (how often per week) The client performed the stretches prescribed for the flexibility phase on every training session of the 3 per week and was instructed to perform them even on the other days of the week after a 5 minutes warm up if he wished to.
Repetition (number of times stretches were performed) The preparatory stretches were performed once and the post stretches twice for each muscle group.
Timings (seconds) The duration of the preparatory stretches was set to 10-15 seconds and that of the post stretches to 30 seconds.
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Unit 4 - Adherence and motivation Question 16: Short-term goal 1 Losing 5% of body fat percentage at the end of the 12 weeks program was the set short term goal. The goal of showing the “six packs abs” was thus put into a measurable, proximal and specific one.
Short-term goal 2 Improving core and legs strength and be able to dead lift 110 kg 1RM at the end of the 12 weeks program was another short term goal agreed.
Unit 4 - Adherence and motivation Question 17: Long-term goal 1 Increasing muscle size and lean body mass by 10% after one year of training was agreed as a long term goal towards working on.
Long-term goal 2 Decreasing body fat percentage under 10% of total body mass after 18 months of training was also set as a long term objective.
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Unit 4 - Adherence and motivation Question 18: 1. Lack of time: as time economy was an important factor in the client’s schedule the frequency of the sessions was kept to 3 training sessions per week and the duration of each session to 1 hour. The time slots that he was more comfortable with were agreed and written down. Occasionally sessions that were missed during the habitual days of the week were performed during Sundays.
2. Lack of motivation: the planning ahead and the insertion of the physical activity sessions into the weekly schedule calendar helped to overcome this barrier and treat the sessions as an important event to attend. Most of the times that it was possible we attended the sessions together and after a couple weeks he enlisted a friend to train at the same gym.
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Unit 4 - Adherence and motivation Question 19: 1. By keeping in most days of the week trough text messages and checking the progress and reminding him the goals weekly.
2. By keeping the training session enjoyable through selecting exercises that he was familiar with and performed in the past
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Unit 4 - Adherence and motivation Question 20: The strategy employed with regards to “health behaviour change” adopted was one of self-efficacy. This involved persuading the client that he had the capability to undertake the actions to bring about the changes in his lifestyle and motivating him to achieve these for his own sake primarily.
Well done - you have now completed your Case Study. Please save your completed case study with your full name and the date you complete it, for example: ‘PT Case Study Joe Bloggs 16Jul08’. Also to put your name and student number on the front page of this document. Attach this completed document, with the other documents highlighted in the contents checklist, and email it to [email protected] By emailing this case study you are adhering to the following affidavit: “I confirm that all work produced and submitted is my own work, and I understand that plagiarism is an offence that could lead to receiving a noncompetent outcome (failure of the module) if proven”
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Form 1 - Lifestyle questionnaire Assessing your needs: all the information received on this form will be kept strictly confidential. Please fill out the forms completely and accurately as this is essential in helping your Personal Trainer develop a programme that addresses your needs, goals, and interests and is safe and effective. Name:
Gustavo Pires
DOB
07/09/1986
Age:
23
Ht:
1,68m
Wt:
76 kg
23 Johnson Street, London E10AG Address:
Phone:
(home)
(work)
(mobile)
GP’s name:
gustavopires@hot mail.com Daniel Corn
GP’s address:
45 Church Street, London E14 6YT
Email Address:
Occupation: Phone
07523234657
Chef
020800997
Please indicate why you have decided to invest in personal training X
lose body fat
safety
X
develop muscle tone
sports specific training
rehabilitate an injury
X
nutrition education X
increase muscle size fun
start an exercise programme
X
design a more advanced programme
motivation increase flexibility
other (please list below)
Cardiovascular risk factors
(place an X in the appropriate box if the answer is ‘yes’)
you are a man older than 55 years you are a woman older than 65 years you had a hysterectomy, or you are postmenopausal you smoke, or quit within the previous 6 months you don't know your BP your BP is greater than 140/90mmHg you take BP medication your blood cholesterol level is >5.2mmol/L
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X
you don't know your cholesterol level you have a close blood relative who had a heart attack before age 55 (father or brother) or age 65 (mother or sister) you are physically inactive (i.e. you take less than 30 minutes of physical activity less than 3 days per week) you more than 9Kg over weight If you marked any of the statements in this section, consult your GP or other appropriate healthcare provider before engaging in exercise. You may need to use a facility with medically qualified staff.
Other health issues (place an X in the appropriate box if the answer is ‘yes’) you have diabetes you have asthma or other lung disease you have burning or cramping sensation in your lower legs when walking a short distance you have a musculoskeletal problem that limits your physical activity you have concerns about your safety during exercise you take prescription medication(s) you are pregnant If you marked 2 or more of the statements in this section, you should consult your GP or other appropriate healthcare provider before engaging in exercise.
Physical activity (place an X in the appropriate box) 1. In the last year how often have you participated in physical activity? 3-4 times per week 1-2 times per week X
1-2 times per month Not at all
2. What physical activity has worked for you in the past? Surfing, swimming, weight training, skateboarding, playing football
3. What has not worked and why not? (barrier to exercise) Jogging because puts too much stress on the ts which hurt afterwards and cardio machines like treill, stationary bike or cross trainer because they are boring. Rower machine is more tolerable and enjoyable.
4. What types of physical activity do you enjoy? I enjoy surfing the most followed by swimming and skateboarding.
5. What don’t you enjoy and why not? (barrier to exercise) I don’t enjoy jogging because I find it boring and puts much stress on the legs which become sore and hurt
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for a few days afterwards.
6. Do you have any negative feelings toward, or have you had any bad experience with exercise? (If yes please give details) Not really.
7. If you have been unable to exercise regularly, what are the reasons? Missing motivation or time.
Occupation and leisure 8. What is your present occupation? I’m working as a Chef in a corporate restaurant with a working schedule of 8 hours which occasionally became 9 or 10.
9. Does your occupation involve much physical activity (i.e. lifting, walking)? The job that I’m doing involves walking and always standing whilst cooking and preparing dishes which put a lot of toll on the energy levels.
10. What activities do you participate in during your leisure time? Walking in the park, in the summer surfing and skateboarding, occasionally some gym sessions. During week end nights I usually go out clubbing with friends.
Weight (place an X in the appropriate box) 11. Do you consider your weight to be a problem? X
Yes
No
12. Would like to lose weight? X
Yes
No
How much?
13. What weight were you 6 months ago? Don’t know exactly. Suspect the same.
14. What weight were you 1 year ago? More toned than now and slimmer. I was definitely feeling stronger and fitter. 15. Is the rate at which you lose weight important to you? X
Yes
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No
25
Fitness (place an X in the appropriate box) (select the number that best applies – 10 = high or similar indicator and 1 = low ) 16. What is your overall level of fitness? 1
2
3
4
5
6
7
8
9
10
5
6
7
8
9
10
5
6
7
8
9
10
7
8
9
10
7
8
9
10
X 17. What is your current cardiovascular capacity? 1
2
3
4
X 18. What is your current muscular strength? 1
2
3
4
X 19. What is your current flexibility capacity? 1
2
3
4
5
6
X 20. What is your current co-ordination (motor skill) capacity? 1
2
3
4
5
6
X
Motivation (Place an X in the appropriate box) (select the number that best applies – 10 = high or similar indicator and 1 = low ) 21. How motivated are you to perform exercise (individually)? 1
2
3
4
5
6
7
8
9
10
8
9
10
8
9
10
9
10
X 22. How motivated are to perform exercise (with a partner or group)? 1
2
3
4
5
6
7
X 23. How motivated are you to achieve your goals (individually)? 1
2
3
4
5
6
7
X
24. How motivated are you to achieve your goals (with a partner or group)? 1 2 3 4 5 6 7 8 X
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Rate how important the following is to you
(Place an X in the appropriate box) (select the number that best applies – 10 = high or similar indicator and 1 = low ) 25. Improve overall health 1
2
3
4
5
6
7
8
9
10
5
6
7
8
9
10
6
7
8
9
10
X 26. Improve cardiovascular fitness 1
2
3
4
X 27. Reshape or tone my body 1
2
3
4
5
X 28. Improve performance for a particular sport 1
2
3
4
5
6
7
8
9
10
6
7
8
9
10
6
7
8
9
10
6
7
8
9
10
8
9
10
8
9
10
X 29. Improve moods and ability to cope with stress 1
2
3
4
5
X 30. Improve flexibility 1
2
3
4
5 X
31. Increase strength 1
2
3
4
5
X 32. Increase energy levels 1
2
3
4
5
6
7 X
33. Enjoyment 1
2
3
4
5
6
7
X 34. How much time are you willing to devote to exercise? 60
Minutes per day
3
Days per week
35. What types of exercise interest you? Weight training inside the gym, swimming and would be prepare to include cardio-vascular exercise if that’s what it takes to achieve my goal.
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Exercise goals (Place an X in the appropriate box) 36. Select the most appropriate goals to you. X
weight loss
improved health
X
body shaping
reducing blood pressure
X
building muscle
lowering cholesterol level
X
developing strength
other (please state below)
37. What is your ultimate goal? Have a six pack abdomen and achieve overall hypertrophy.
38. Why is this outcome important to you? TO make myself more confident and happy about myself and get more dates.
39. How long have you been thinking about getting fitter? Since I realised I became less fit than my brother and friends.
40. What do you want exercise to do for you: short-term (1-12 weeks) Lose fat and get toned
medium-term (13-51 weeks) Increase the size of muscles
long-term (more than 1year)
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Became strong and ripped with a low body fat percentage as well as bulk.
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Form 2 - Stress questionnaire (Example) The first obstacle to beating stress is recognising its existence. In order to reduce it, the first vital step is to acknowledge that it is a problem. Measure your stress on a regular basis by completing the following stress questionnaire as honestly as possible. Name:
Gustavo Pires
Age:
23
Sex:
Male
When completing this questionnaire, be as honest as possible: if your answer is “never”, mark Option 1; if it is “always”, mark option 4; and so on. (Place an X in the appropriate box) 1
2
3
1 X 1 X 1
2
3
4 X 4
2
3
4
2
3
4
I bottle up my problems, then feel like I want to explode I concentrate on my work to forget about my problems I take out anger and frustration on those nearest to me I notice negative changes in my behavioural patterns when I am under pressure
X 1
I focus on the negative rather than the positive aspects of my life 1 I feel uncomfortable when experiencing new situations 1
2 X 2 X 2
I feel that the role I play within my organisation is worthless I arrive late for work or important meetings
1 X 1
2
1
2 X 2 X 2
1
2
1
2
1
2
1
2
1
2
I respond negatively to personal criticism 1 I feel guilty if I sit down or do nothing for an hour or so I feel rushed, even if I am not under pressure I demand attention or service immediately I avoid expressing my true emotions at work and at home I undertake more tasks than I can handle at once I resist taking advice from colleagues and superiors I ignore my own professional or physical limitations
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3
4
3
4
3 X 3
4
3
4
3
4
3 X 3 X 3 X 3 X 3 X 3 X
4
30
4
4 4 4 4 4
1
2
I miss out on my hobbies and interests because my work takes up all my time
3
4
3
4
3 X 3
4
3 X 3
4
3
4
3
4 4
X 1
2 X 2
I tackle situations before thinking them through thoroughly 1 I am too busy to have lunch with friends and colleagues during the week 1
2 X 2
I put off confronting and resolving difficult situations when they arise 1 People take advantage of me when I do not act assertively 1
4
1
2 X 2 X 2 X 2
1
2
3 X 3
1 X 1 X 1
2
3
4 X 4
2
3
4
2
4
1
2
3 X 3
I am embarrassed to say when I feel overloaded with work 1 I avoid delegating tasks to other people 1 I deal with tasks before prioritising my workload I find it difficult to say no to requests and demands
4
I feel I have to finish all outstanding work each day I think I will not be able to cope with my workload My fear of failure stops me from taking action My work life tends to take priority over my family and home life
4 X
I become impatient if something does not happen at once Sub totals: Grand total:
5
+
20
+
36
+
12 ?
73
Having completed the self-assessment, add your total score and check your stress level. that however low your stress level may be, there is always room for improvement. Score Result 32-64:
You manage your stress level very well. Too little stress can reduce stimulation, so strive to achieve the balance between negative and positive stress.
65-95: You have a reasonably safe level of stress, but certain areas need improvement.
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96-128: Your level of stress is too high. You need to develop new strategies to help reduce it.
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Form 3 - Fitness testing evaluation
Name:
Gustavo Pires
Date:
22/09/2009
Resting Heart Rate Date
Reading
17/09/2009
70
bpm
nd
18/09/2009
73
bpm
rd
19/09/2009
68
bpm
19/09/2009
68
bpm
1st reading
Date 17/09/2009
Systolic 131
2nd reading
18/09/2009
125
82
mmHg
3 reading
19/09/2009
133
82
mmHg
Lowest reading
18/09/09
125
82
mmHg
1st reading 2 reading 3 reading Lowest reading
Blood pressure
rd
Diastolic 80
mmHg
Body composition - circumference measurement circumference
measurement
abdomen
102
cm
hips
104
cm
iliac
99
cm
waist
99
cm
Body Mass Index weight
height
76
Kg
BMI
167
m
27
Kg/m²
Waist to hip ratio waist
hip
99
cm
classification
104
cm
0.9519
Skinfold measurements Durnin and Womersley biceps 3
triceps mm
6
subscapular mm
19
suprailiac mm
18
estimated body fat mm
18
%
Jackson and Pollack chest
abdomen mm
thigh mm
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triceps mm
suprailiac mm
estimated body fat mm
%
33
Cardiorespiratory Testing Brigham Young University test weight
time (mins)
heart rate
Kg
VO2max bpm
Rockport fitness walking test weight 167.6
time (mins) Ib’s
age
14.2
heart rate
23
107
VO2max bpm
54
Coopers sub max walk/run test Distance covered
VO2max
Canadian home step test heart rate
VO2max bpm
McArdle step test heart rate
VO2max bpm
Flexibility testing Good
Fair
Poor
X
Trunk flexion Trunk extension
X
Hip flexion
X
Hip extension
X
Shoulder flexibility
X
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Form 3 - Fitness testing evaluation
Name:
Gustavo Pires
Date:
14/12/2009
Resting Heart Rate Date
Reading
1st reading
01/12/2009
66
bpm
2nd reading
03/12/2009
71
bpm
07/12/2009
69
bpm
01/12/2009
66
bpm
1st reading
Date 01/12/2009
Systolic 123
2nd reading
03/12/2009
125
82
mmHg
3rd reading
07/12/2009
127
85
mmHg
Lowest reading
01/12/2009
123
80
mmHg
rd
3 reading Lowest reading
Blood pressure Diastolic 80
mmHg
Body composition - circumference measurement circumference
measurement
abdomen
99
cm
hips
101
cm
iliac
98
cm
waist
96
cm
Body Mass Index weight
height
75
Kg
BMI
167
m
27
Kg/m²
Waist to hip ratio waist
hip
96
cm
classification
101
cm
0.9504
Skinfold measurements Durnin and Womersley biceps 3
triceps mm
5
subscapular mm
12
suprailiac mm
14
estimated body fat mm
14
%
Jackson and Pollack chest
abdomen mm
thigh mm
© Future Fit Training Ltd Feb 2009
triceps mm
suprailiac mm
estimated body fat mm
%
35
Cardiorespiratory Testing Brigham Young University test weight
time (mins)
heart rate
Kg
VO2max bpm
Rockport fitness walking test weight 165.3
time (mins) Ib’s
age
12.0
23
heart rate 104
VO2max bpm
62
Coopers sub max walk/run test Distance covered
VO2max
Canadian home step test heart rate
VO2max bpm
McArdle step test heart rate
VO2max bpm
Flexibility testing Good Trunk flexion
X
Trunk extension
X
Hip flexion
X
Hip extension
X
Shoulder flexibility
X
© Future Fit Training Ltd Feb 2009
Fair
Poor
36
© Future Fit Training Ltd Feb 2009
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Form 4 – Programme card
Name:
Gustavo Pires
Date:
15/09/2009
Trainer:
Lucian Acaru
Week no:
1-6
Warm up (to include: pulse raiser, mobility and preparatory stretches) Mode Intensity Duration Frequency Notes: to include Specific warm up with mobilization of the major muscles, multi t mobility and movement like trunk flexion and extension, lateral flexion involving arms. preparatory To include movements like squatting, trunk rotation, leg raises, punches stretches lateral and high, lunges - lateral and forward. The warm up should be consistent regarding the tempo and ranges of movement The stretching to be performed are active dynamic and cover arms, legs, Every back, chest and shoulders. Perform them standing using slow and controlled LowSpecific 7-8 min session movements without jerking at the end of the stretch. Moderate 3/week In addition perform active static stretches for chest, calf and hamstrings and hold for 12-15 sec.
Main session – Cardiovascular phase
©Future Fit Training Ltd Jan 2009
Mode
Intensity
Circuit training
Slow medium
Duration Frequency
20 min
Notes:
The cardiovascular phase in to be performed as a circuit combining the use of low weight dumbbells and stability ball with body weight exercises. It comprises 10 stations and the time set to perform at each station is 50 sec. A 10 sec rest is taken whilst changing stations. It is to be repeated twice. The intensity and the tempo are slow-moderate focusing on correct form and quality of execution. The exercises order is to be: squat with dumbbell curl & press, ball dumbbell row, ball dumbbell chest press, seated SB military press, ball crunch, lunge with dumbbells, cable push down, cable biceps curl, squat with jump, push up
Day 1 Load 60% 1RM 60% 1RM 60% 1RM 60% 1RM
Day 2 Load
Every session 3/week
Main session - Resistance phase Session per week Exercises Barbell dead lift Bent over barbell row Dumbbell lateral raise Biceps barbell curl
Sets 2 2 2 2
Reps 15-20 15-20 15-20 15-20
Day 3 Load 60% 1RM 60% 1RM 60% 1RM 60% 1RM
Day 4 Load
Day 5 Load 60% 1RM 60% 1RM 60% 1RM 60% 1RM
Day 6 Load
Day 7 Load
Cool down (to include post maintenance and developmental stretches) Mode Intensity Duration Frequency Notes: to The cool down is to be performed in either of the 2 ways at a low intensity. include The post stretches to include active static held for 20-30 seconds for muscles: Cycling Low 5min 3/week post neck, deltoids, trapezes, latisimus, chest, abs, lower back, lying quadriceps, Walking on Low 5min 3/week stretches glutes, calf and ive PNF for hamstrings. treill
© Future Fit Training Ltd Feb 2009
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© Future Fit Training Ltd Feb 2009
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Form 4 – Programme card
Name:
Gustavo Pires
Date:
15/09/2009
Trainer:
Lucian Acaru
Week no:
7-12
Warm up (to include: pulse raiser, mobility and preparatory stretches) Mode Intensity Duration Frequency Notes: to include Specific warm up with mobilization of the major muscles, multi t mobility and movement like trunk flexion and extension, lateral flexion involving arms. preparatory To include movements like squatting, trunk rotation, leg raises, punches stretches lateral and high, lunges - lateral and forward. The warm up should be consistent regarding the tempo and ranges of movement The stretching to be performed are active dynamic and cover arms, legs, Every back, chest and shoulders. Perform them standing using slow and controlled LowSpecific 5-6 min session movements without jerking at the end of the stretch. Moderate 3/week In addition perform active static stretches for chest, calf and hamstrings and hold for 12-15 sec.
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Main session – Cardiovascular phase Mode Intensity Duration Frequency
Circuit training
Medium – fast
20 min
Notes:
The cardiovascular phase in to be performed as a circuit combining the use of low weight dumbbells and stability ball with body weight exercises. As a progression to the previous training phase skipping for 2 min before and after the completion of the circuit was introduced It comprises 10 stations and the time set to perform at each station is 50 sec. A 10 sec rest is taken whilst changing stations. It is to be repeated twice. The intensity and the tempo are progressed to medium fast thus more repetitions are to be performed. The exercises order is to be: squat with dumbbell curl & press, ball dumbbell row, ball dumbbell chest press, seated SB military press, ball crunch, lunge with dumbbells, cable push down, cable biceps curl, squat with jump, push up
Day 1 Load 75% 1RM 75% 1RM 75% 1RM 75% 1RM
Day 2 Load
Every session 3/week
Main session - Resistance phase Session per week Exercises Barbell dead lift Bent over barbell row Dumbbell lateral raise Biceps barbell curl
Sets 2 2 2 2
© Future Fit Training Ltd Feb 2009
Reps 10-12 10-12 10-12 10-12
Day 3 Load 75% 1RM 75% 1RM 75% 1RM 75% 1RM
Day 4 Load
Day 5 Load 75% 1RM 75% 1RM 75% 1RM 75% 1RM
Day 6 Load
Day 7 Load
42
Cool down (to include post maintenance and developmental stretches) Mode Intensity Duration Frequency Notes: to The cool down is to be performed in either of the 2 ways at a low intensity. include The post stretches to include active static held for 20-30 seconds for muscles: Cycling Low 5min 3/week post neck, deltoids, trapezes, latisimus, chest, abs, lower back, lying quadriceps, Walking on Low 5min 3/week stretches gluts, calf and ive PNF for hamstrings. treill
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Form 5 - Programme overview and progressions sheet Name of training Phase
Identify the name of the phase of training for this period of time. For example is the aim of this section of the programme based on improving endurance, strength, hypertrophy, power etc.
Date of training Phase
Identify the dates of the phase of training for this period. For example if the initial phase was based on hypertrophy it may have run from 06/10/06 to 17/11/06 (6 weeks)
Cardio respiratory
Specify the intensity of CV exercise prescribed and the duration this was prescribed for this phase. For example the intensity can be written as %HRR, %HR max, RPE rating etc.
Resistance
Specify the volume of resistance prescribed for this period. For example the client was prescribed 2 sets x 15 repetitions.
Flexibility
Indicate the modes of stretching employed. For example was this active, ive, or assisted. You will also need to explain the techniques prescribed for this period. For example maintenance, developmental, PNF etc
Functional (ADL)
Explain how the programme demonstrates functionality and how activities of daily living (ADL) were incorporated.
Progressions
You will need to clearly explain how you have developed the programme over the 12-weeks. For example for the resistance phase you could develop the prescription by increasing the repetitions within the rep range. The client started the all exercise on 8 repetitions and built this up to 12 repetitions. At this point the load was then increased by 3%.
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Programme overview and progressions sheet - 1 Please use this form to indicate how you have structured your client’s training programme over the 12-weeks and highlight any progressions. Name of training Phase
General conditioning and Fat loss
Date of training phase
Mode
Frequency
Duration
Cardio respiratory
3 times per week
Resistance
3 times per week
Flexibility
At least 3 times per week
Functional (ADL)
Intensity 70-75% VO2Max
15/09/2009 to 23/10/2009
Progression
Start with 60% for the first 4 weeks and progressed to 6570% on week 5 and week 6. Start with 60% of 1RM and 2 sets of 15 reps for first 4 60 -65% of 1RM 10-12 min weeks then increase 65% 1RM 2 sets of 12 reps for week 2sets of 15-20reps 5 and 6. Active dynamic pre stretches and active static and PNF for the post stretches. Post stretches performed as mostly as maintenance and for hamstrings, calf, hips and lower back developmental. 20 min
Program involves the use of light weight dumbbells and standing position, multi t and core strengthening exercises which relate to surfing, skateboarding leisure activities and the daily job which involves long hours of standing.
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Programme overview and progressions sheet – 2 Please use this form to indicate how you have structured your client’s training programme over the 12-weeks and highlight any progressions. Name of training Phase
Muscular endurance and core strength
Date of training phase
Mode
Frequency
Duration
Cardio respiratory
3 times per week
Resistance
3 times per week
Flexibility
Functional (ADL)
At least 3 times per week
Intensity 70-75% VO2Max 70 -75% of 1RM 2 sets of 10-12 reps
26/10/2009-11/12/2009
Progression
20 min 15 min
Active dynamic pre stretches and active static and PNF for the post stretches. Post stretches performed as mostly as maintenance and for hamstrings, calf, hips and lower back developmental.
Program involves the use of light weight dumbbells and standing position, multi t and core strengthening exercises which relate to surfing, skateboarding leisure activities and the daily job which involves long hours of standing.
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Form 6 - Record of agreed goals
Date
Action needed to achieve goal Short-term (1-12 weeks)
14/09/2009
Losing 5% of body fat and showing the six packs abs
14/09/2009
Improving core and legs strength and being able to dead lift 110 kg
Medium term (13-51 weeks)
Long-term (more than 1 year)
14/09/2009
Increase muscle size and lean body mass by 10%
14/09/2009
Decrease the subcutaneous body fat under 10%
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© Future Fit Training Ltd Feb 2009
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Form 7 - Physical activity barriers Name
Gustavo Pires
Date
14/09/2009
What do you think keeps you from participating in physical activity or exercise? Is it work or family commitments? Take 10 minutes to think about your barriers then list them down in order of importance.
I don’t have enough time to exercise
Prioritise your barriers from the largest to the smallest. 2
I am too tired to exercise after working all day
1
I am too lazy to exercise
3
Sometimes exercise is boring
4
I lack interest or desire to exercise
5
Barriers to physical activity or exercise
Select one of your barriers and come up with a way to reduce or remove the barrier I am too tired to exercise after working all day – I will balance my diet better and I will get more sleep during the night Once you have selected a strategy, implement it for a week. If you find this doesn’t work, then try another!
©Future Fit Training Ltd Jan 2009
Total……../20
Student answers and evidence
Student Name:
LUCIAN ACARU
Student Number: Office only: Date received
IN14815 1st:
©Future Fit Training Ltd Jan 2009
Re-sub:
Case study answer pack introduction Using the Personal Trainer and Advanced Instructor case study question pack provided, please insert your responses into this answer sheet. Ensure all answers are written in the grey boxes relating to each question. There are templates for you to use and these are situated at the back of this pack and labelled ‘Form 1, 2’ etc. Once completed, copy them into the relevant section of the case study and remove the blank templates from the end of the pack.
Case study contents checklist Unit number and title
Evidence
Introduction
Client profile
Unit 1: Client screening
Pre-exercise questionnaire (Form 1) Lifestyle questionnaire (Form 1) Stress questionnaire (Form 2) Unit 1 – answers
Unit 2: Fitness assessments
Initial fitness assessment forms (Form 3) Additional fitness assessment forms (Form 3) Unit 2 – answers
Unit 3: Exercise prescription
Initial exercise programme (Form 4) Updated programme – exercise modifications (Form 5) Updated programme – exercise progressions (Form 5) Unit 3 – answers
Unit 4: Adherence and motivation
Record of agreed goals (Form 6) Record of client barriers (Form 7) Unit 4 – answers
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Client profile Gustavo Pires is a 23 years old chef working 8 to 10 hours a day in a restaurant from Monday to Friday. At work he spends a lot of time standing and walking whilst cooking and performing other specific tasks. He declares to feel stressed and anxious by the working environment and would like to have more energy left after a day at work. He enjoys skateboarding, swimming and surfing which he likes to perform in the summer as well as walks in the park and playing racquet sports with his friends. He declares that during the past year and a half has reduced the level of exercise involvement. Previously he was going to the gym 2-3 times/week and was performing resistance training exercises which he likes more than the aerobic He dislikes jogging outdoor because it puts too much stress on the body and he feels pain in the ts and muscles of the legs afterwards. When in his teens he was involved for almost a year in boxing classes. He says that in the past was more active and felt better about himself and had more energy. He had no surgery operations and has no major muscle imbalances. After long days at work sometimes though he feels pain in his shoulders and sometimes some tightness in his neck. He wants to get stripped, lose body fat and toned to “show the six packs abs”, increase lean body mass and be overall fit. On the long term he wants to bulk up muscles and get strong. He is committed to train 3 times per week and 1 hour per session to achieve these goals.
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Unit 1: Client screening Question 1: 1. Skateboarding: the fact that he enjoys and performs this activity which involves balance and coordination influenced the program to include exercises that develop and maintain these abilities;
2. Jogging: because he declared that he dislikes jogging outdoor this activity was kept out of the program for the first months and replaced with walking on the treill and rowing which he considered more tolerable
3. Boxing: because he was involved in boxing classes and enjoyed them when he was in his teens elements of boxing routines were introduced in the program
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Unit 1: Client screening Question 2: 1. Work: because work was a matter of concern regarding the time left available for relaxing and leisure activities it influenced the training program structure and frequency.
2. Age: the age of the client is 23 years old. As age determines the condition the body is in, obviously his age makes him more likely to sustain easier higher demands placed on the body by the exercise.
3. Smoking: the client has no smoking history which potentially makes his cardiovascular system fairly efficient and healthy.
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Unit 1: Client screening Question 3: Question 1 factor Skateboarding: the fact that he enjoys and performs this activity during weekends which involves balance and coordination influenced the program to include exercises to develop and maintain these abilities like exercising on the Dyna Disk or single leg exercises
Jogging: because he declared that he dislikes jogging outdoor, this activity was kept out of the program for the first months and replaced with walking on the treill and rowing which he considered more tolerable and which also allowed for conditioning of the lower extremities. As a progression skipping was introduced to further strengthen the ts and muscles of the legs. This activity had a motivational drive to be performed because of the boxing classes that he was involved in the past.
Question 2 factor Work: because work was a matter of concern regarding the time left available for relaxing and leisure activities it influenced the training program structure and frequency. As a result the duration of the training session was kept to no longer than one hour with a frequency of tree times per week. Smoking: the client has no smoking history which potentially makes his cardiovascular system fairly efficient; this was later confirmed by the related fitness result of VO2MAX test which placed in the “Good” category regarding the maximum uptake of oxygen.
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Unit 1: Client screening Question 4: Score The Stress Questionnaire initial test score was 73 which place him in the category of a reasonably safe level of stress but with certain areas needing improvement.
Advice As he scored high particularly on the questions related to work and anxiety I advised him to not bottle up his problems and not to over valuate them. Also I advised him to use deep breathing and focus as a relaxation technique.
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Unit 2: Fitness assessments Question 5: Fitness tests used to assess the client:
physiologic assessments : RHR, blood pressure body composition assessments: body fat percentage DurninWomersely, body mass index Cardio respiratory assessments: Rockport walking test Dynamic posture assessments: overhead squat assessment, single leg squat assessment Basic performance assessments: push up test, bench press test, barbell squat, shark skill test
I’ve included the above tests in the initial assessment to provide a starting basis from where to design the program and choose the selection of flexibility, core, cardiovascular and strength exercises.
Unit 2: Fitness assessments Question 6 part a): 1. Resting Heart Rate (RHR) 68 2. Blood pressure Systolic 125/ Diastolic 82 3. Body composition (can include body mass index, body fat % circumference reading) 18% body fat percentage 4. VO2max 54 ml/kg/min
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Unit 2: Fitness assessments Question 6 part b): 1. The resting heart rate of 68 BPM was in the average range for a male of his age. I have used this variable to calculate the HRR and establish the heart rate training zones.
2. The measurements for blood pressure were in the normal limits and because there was no heart and vascular disease the exercise prescription included rhythmic moderate exercises as well as resistance exercises.
3. Body fat percentage at the initial assessment was 18% which is at the upper limit of “Normal” classification for males of his age. In conjunction with the agreed primary objective of fat loss this result served as a starting point and influenced the exercises and the routine chosen.
4. VO2Max: the score for this parameter using the Rockport Walk Test at the initial assessment was 54 ml/kg/min which placed him in a category of fairly cardio vascular conditioned individual. This measurement was set as a starting point from where to progress and was used to set the training zone intensity.
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Unit 2: Fitness assessments Question 7: 1. Body fat percentage on the final assessment performed after the 12 weeks was 15% from the initial 18%. Although there wasn’t a significant change regarding the weight in kg because of the increase in lean muscle and bone density the reduction of the body fat percentage by 3% was in the right direction and a progress towards the goal of fat loss and toning.
2. VO2Max: at the end of the 12 weeks program the VO2max value using the same Rockport walk test measured 62; a positive difference of 8 points was ed which means that his cardiovascular capacity increased by 14%. This happened as a result of the cardio and circuit training and the progressive manner in which the training program was structured as his lungs, heart blood vessels and muscles adapted to be more efficient in utilizing oxygen and removing waste products.
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Unit 3: Exercise prescription Question 8: a) Mode of exercise (e.g. treill, bikes, circuits etc) Circuit training Rationale (reason for your choice) The enjoyment factor and the good muscular strength and endurance condition made this mode of exercise appropriate. Because he didn’t like the cardio machines but had a history of weight training this method was chosen. The circuit training routine used incorporated specific cardio respiratory exercises as well as resistance exercises. b) Frequency of exercise 3 times per week Rationale (reason for your choice) Because the primary objective of the client was fat loss and toning it was essential to have the maximum frequency possible to maximise the total caloric consumption and he was willing to commit to no more than this frequency. This frequency also allowed for proper recovery as one day rest was set in between the training days. c) Intensity of exercise 60% -70% of VO2Max Rationale (reason for your choice) The level of intensity to start with was set to 60-70 % of VO2Max for the first 4 weeks to allow the general conditioning of the muscles, ts and tendons and adaptations of the cardio vascular system. The relative high starting intensity was due to the good level of cardio vascular fitness that he already had and motivated by the principle of overload. d) Duration of exercise 15-20 min per session Rationale (reason for your choice) The duration of the aerobic section of the program was kept to this level to accommodate the entire training session within 1 hour because of time limitations that the client expressed. However the mode of exercise which included cardio and resistance exercises allowed the heart rate to be kept elevated throughout the session and work towards achieving the desired goals.
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Unit 3: Exercise prescription Question 9: a) Mode of exercise (e.g. treill, bikes, circuits etc) The mode of exercise throughout the 12 weeks period remained circuit training because of the advantages of flexibility and versatility that offers; also because he complied with this form of training which made him more likely to achieve results. b) Frequency of exercise The frequency of exercise was kept to 3 sessions per week which equalled the total number of sessions of training that he was willing to stick to. This was due to obvious time related issues as he wanted time left for other recreational activities. This frequency allowed progression to be made and cause cardiovascular adaptation of the system. c) Intensity of exercise This variable was progressed throughout the 12 weeks period to facilitate improvements and overload the cardiovascular system. Thus from 60-70% of VO2Max the intensity was increased to 70-75% of VO2Max after 6 weeks with intervals of anaerobic bouts of exercise and higher intensity of up to 85% of VO2Max. d) Duration of exercise The duration of the cardio section of exercise was progressed to 25-30 min to accommodate the additional exercises and to progressively overload the system.
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Unit 3: Exercise prescription Question 10: a) Exercise frequency The initial frequency of the MSE phase was of 3 times per week.
Rationale (reason for your choice) The training days were separated by one day of rest which allowed the recovery of the muscles and connective tissue. This frequency complied with the client’s commitment and made the program more likely to be adhered to. b) Repetition range 15-20
Rationale (reason for your choice) The necessity of initial conditioning and building muscular endurance as well as the objective of fat loss made the use of higher number of repetitions with lower intensity of force and minimal rest between sets was fit for purpose. c) 1-2
Sets
Rationale (reason for your choice) The initial phase of the program worked towards conditioning the body and establishing proper movement patterns; for this reason and because of the high number of repetitions involved initially fewer sets were performed. d) Mode of exercise (free weights, machines, bands etc) Free weights, machines
Rationale (reason for your choice) Free weights and standing exercises were used to maximise the caloric expenditure. The same principle applied to the use of the stability ball making more muscles to be engaged in stabilization. The machines were used to provide a more stable environment and also because he was familiar and had used them before.
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Unit 3: Exercise prescription Question 11: Exercises chosen: Dead lift barbell, barbell row, dumbbell lateral raise, biceps barbell curl, lying triceps extension
Reasons for these: They offer an all body workout working all major muscle groups and involve multi t movements as well as single t The free weights exercises performed standing involve balance and increased ranges of movement which recruits more muscle fibre and increase caloric consumption The exercises were familiar with the client and he complied with their use and found them easy to perform
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Unit 3: Exercise prescription Question 12: a) frequency The frequency of the resistance phase of the training program was kept to 3 times per week throughout the 12 weeks period because it allowed proper recoverability and improvements in strength and muscular endurance; also he found this frequency optimal for time economy
b) intensity The intensity of the resistance workout was progressed throughout the 12 week period. Thus more weight was added progressing from 60% of 1RM to 70 then 75% of 1RM while decreasing the number of reps from 15-20 to 12-15 then 10-12. The number of sets performed per each exercise was 2.
c) duration The duration of the traditional resistance workout was kept to 10-12 min throughout the 12 weeks program. This phase did not constitute the major portion of the training session because the program was designed for specific fat loss, toning and cardiovascular improvement. These objectives were better served by the other components of the program like the cardio with resistance elements circuit.
d) mode of exercise The mode of exercise of the resistance phase remained free weights for the advantages that offered: Overall higher caloric expenditure due to increased stabilization muscles engaged Increased range of movement and versatility Familiarity and compliance with the client
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Unit 3: Exercise prescription Question 13: 1. Improvements in strength and muscular endurance were achieved throughout the 12 weeks program. Thus at the end of this period 1RM developed from: 85 to 110 kg for the dead lift 35 to 43 kg for the bent barbell row 28 to 32 kg for the biceps curl
2. Muscle increase was ed when compared with initial results. Thus initially the upper arm circumference, arm relaxed, measured at the start of the program 32 cm and increased by 3.5 cm at the last measurement.
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Unit 3: Exercise prescription Question 14: Stretches The stretches prescribed at the start of the program covered the major ts and muscles of the body; thus the following stretches were prescribed: active-dynamic after the warm up and active-static after the cool down: neck, traps, deltoids, lats, chest, abs, lower back, quads, hams, gluts, calf and anterior tibialis. In addition to these ive PNF stretching for hamstrings were performed as post stretches to further develop hamstrings flexibility.
Rationale (reason for your choice) The above stretches were chosen to help: Improve the extensibility of the muscles, tendons and tissues surrounding the ts Correcting muscular imbalances Improving optimum neuromuscular efficiency Increasing t range of motion
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Unit 3: Exercise prescription Question 15: Frequency (how often per week) The client performed the stretches prescribed for the flexibility phase on every training session of the 3 per week and was instructed to perform them even on the other days of the week after a 5 minutes warm up if he wished to.
Repetition (number of times stretches were performed) The preparatory stretches were performed once and the post stretches twice for each muscle group.
Timings (seconds) The duration of the preparatory stretches was set to 10-15 seconds and that of the post stretches to 30 seconds.
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Unit 4 - Adherence and motivation Question 16: Short-term goal 1 Losing 5% of body fat percentage at the end of the 12 weeks program was the set short term goal. The goal of showing the “six packs abs” was thus put into a measurable, proximal and specific one.
Short-term goal 2 Improving core and legs strength and be able to dead lift 110 kg 1RM at the end of the 12 weeks program was another short term goal agreed.
Unit 4 - Adherence and motivation Question 17: Long-term goal 1 Increasing muscle size and lean body mass by 10% after one year of training was agreed as a long term goal towards working on.
Long-term goal 2 Decreasing body fat percentage under 10% of total body mass after 18 months of training was also set as a long term objective.
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Unit 4 - Adherence and motivation Question 18: 1. Lack of time: as time economy was an important factor in the client’s schedule the frequency of the sessions was kept to 3 training sessions per week and the duration of each session to 1 hour. The time slots that he was more comfortable with were agreed and written down. Occasionally sessions that were missed during the habitual days of the week were performed during Sundays.
2. Lack of motivation: the planning ahead and the insertion of the physical activity sessions into the weekly schedule calendar helped to overcome this barrier and treat the sessions as an important event to attend. Most of the times that it was possible we attended the sessions together and after a couple weeks he enlisted a friend to train at the same gym.
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Unit 4 - Adherence and motivation Question 19: 1. By keeping in most days of the week trough text messages and checking the progress and reminding him the goals weekly.
2. By keeping the training session enjoyable through selecting exercises that he was familiar with and performed in the past
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Unit 4 - Adherence and motivation Question 20: The strategy employed with regards to “health behaviour change” adopted was one of self-efficacy. This involved persuading the client that he had the capability to undertake the actions to bring about the changes in his lifestyle and motivating him to achieve these for his own sake primarily.
Well done - you have now completed your Case Study. Please save your completed case study with your full name and the date you complete it, for example: ‘PT Case Study Joe Bloggs 16Jul08’. Also to put your name and student number on the front page of this document. Attach this completed document, with the other documents highlighted in the contents checklist, and email it to [email protected] By emailing this case study you are adhering to the following affidavit: “I confirm that all work produced and submitted is my own work, and I understand that plagiarism is an offence that could lead to receiving a noncompetent outcome (failure of the module) if proven”
© Future Fit Training Ltd Feb 2009
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Form 1 - Lifestyle questionnaire Assessing your needs: all the information received on this form will be kept strictly confidential. Please fill out the forms completely and accurately as this is essential in helping your Personal Trainer develop a programme that addresses your needs, goals, and interests and is safe and effective. Name:
Gustavo Pires
DOB
07/09/1986
Age:
23
Ht:
1,68m
Wt:
76 kg
23 Johnson Street, London E10AG Address:
Phone:
(home)
(work)
(mobile)
GP’s name:
gustavopires@hot mail.com Daniel Corn
GP’s address:
45 Church Street, London E14 6YT
Email Address:
Occupation: Phone
07523234657
Chef
020800997
Please indicate why you have decided to invest in personal training X
lose body fat
safety
X
develop muscle tone
sports specific training
rehabilitate an injury
X
nutrition education X
increase muscle size fun
start an exercise programme
X
design a more advanced programme
motivation increase flexibility
other (please list below)
Cardiovascular risk factors
(place an X in the appropriate box if the answer is ‘yes’)
you are a man older than 55 years you are a woman older than 65 years you had a hysterectomy, or you are postmenopausal you smoke, or quit within the previous 6 months you don't know your BP your BP is greater than 140/90mmHg you take BP medication your blood cholesterol level is >5.2mmol/L
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23
X
you don't know your cholesterol level you have a close blood relative who had a heart attack before age 55 (father or brother) or age 65 (mother or sister) you are physically inactive (i.e. you take less than 30 minutes of physical activity less than 3 days per week) you more than 9Kg over weight If you marked any of the statements in this section, consult your GP or other appropriate healthcare provider before engaging in exercise. You may need to use a facility with medically qualified staff.
Other health issues (place an X in the appropriate box if the answer is ‘yes’) you have diabetes you have asthma or other lung disease you have burning or cramping sensation in your lower legs when walking a short distance you have a musculoskeletal problem that limits your physical activity you have concerns about your safety during exercise you take prescription medication(s) you are pregnant If you marked 2 or more of the statements in this section, you should consult your GP or other appropriate healthcare provider before engaging in exercise.
Physical activity (place an X in the appropriate box) 1. In the last year how often have you participated in physical activity? 3-4 times per week 1-2 times per week X
1-2 times per month Not at all
2. What physical activity has worked for you in the past? Surfing, swimming, weight training, skateboarding, playing football
3. What has not worked and why not? (barrier to exercise) Jogging because puts too much stress on the ts which hurt afterwards and cardio machines like treill, stationary bike or cross trainer because they are boring. Rower machine is more tolerable and enjoyable.
4. What types of physical activity do you enjoy? I enjoy surfing the most followed by swimming and skateboarding.
5. What don’t you enjoy and why not? (barrier to exercise) I don’t enjoy jogging because I find it boring and puts much stress on the legs which become sore and hurt
© Future Fit Training Ltd Feb 2009
24
for a few days afterwards.
6. Do you have any negative feelings toward, or have you had any bad experience with exercise? (If yes please give details) Not really.
7. If you have been unable to exercise regularly, what are the reasons? Missing motivation or time.
Occupation and leisure 8. What is your present occupation? I’m working as a Chef in a corporate restaurant with a working schedule of 8 hours which occasionally became 9 or 10.
9. Does your occupation involve much physical activity (i.e. lifting, walking)? The job that I’m doing involves walking and always standing whilst cooking and preparing dishes which put a lot of toll on the energy levels.
10. What activities do you participate in during your leisure time? Walking in the park, in the summer surfing and skateboarding, occasionally some gym sessions. During week end nights I usually go out clubbing with friends.
Weight (place an X in the appropriate box) 11. Do you consider your weight to be a problem? X
Yes
No
12. Would like to lose weight? X
Yes
No
How much?
13. What weight were you 6 months ago? Don’t know exactly. Suspect the same.
14. What weight were you 1 year ago? More toned than now and slimmer. I was definitely feeling stronger and fitter. 15. Is the rate at which you lose weight important to you? X
Yes
© Future Fit Training Ltd Feb 2009
No
25
Fitness (place an X in the appropriate box) (select the number that best applies – 10 = high or similar indicator and 1 = low ) 16. What is your overall level of fitness? 1
2
3
4
5
6
7
8
9
10
5
6
7
8
9
10
5
6
7
8
9
10
7
8
9
10
7
8
9
10
X 17. What is your current cardiovascular capacity? 1
2
3
4
X 18. What is your current muscular strength? 1
2
3
4
X 19. What is your current flexibility capacity? 1
2
3
4
5
6
X 20. What is your current co-ordination (motor skill) capacity? 1
2
3
4
5
6
X
Motivation (Place an X in the appropriate box) (select the number that best applies – 10 = high or similar indicator and 1 = low ) 21. How motivated are you to perform exercise (individually)? 1
2
3
4
5
6
7
8
9
10
8
9
10
8
9
10
9
10
X 22. How motivated are to perform exercise (with a partner or group)? 1
2
3
4
5
6
7
X 23. How motivated are you to achieve your goals (individually)? 1
2
3
4
5
6
7
X
24. How motivated are you to achieve your goals (with a partner or group)? 1 2 3 4 5 6 7 8 X
© Future Fit Training Ltd Feb 2009
26
Rate how important the following is to you
(Place an X in the appropriate box) (select the number that best applies – 10 = high or similar indicator and 1 = low ) 25. Improve overall health 1
2
3
4
5
6
7
8
9
10
5
6
7
8
9
10
6
7
8
9
10
X 26. Improve cardiovascular fitness 1
2
3
4
X 27. Reshape or tone my body 1
2
3
4
5
X 28. Improve performance for a particular sport 1
2
3
4
5
6
7
8
9
10
6
7
8
9
10
6
7
8
9
10
6
7
8
9
10
8
9
10
8
9
10
X 29. Improve moods and ability to cope with stress 1
2
3
4
5
X 30. Improve flexibility 1
2
3
4
5 X
31. Increase strength 1
2
3
4
5
X 32. Increase energy levels 1
2
3
4
5
6
7 X
33. Enjoyment 1
2
3
4
5
6
7
X 34. How much time are you willing to devote to exercise? 60
Minutes per day
3
Days per week
35. What types of exercise interest you? Weight training inside the gym, swimming and would be prepare to include cardio-vascular exercise if that’s what it takes to achieve my goal.
© Future Fit Training Ltd Feb 2009
27
Exercise goals (Place an X in the appropriate box) 36. Select the most appropriate goals to you. X
weight loss
improved health
X
body shaping
reducing blood pressure
X
building muscle
lowering cholesterol level
X
developing strength
other (please state below)
37. What is your ultimate goal? Have a six pack abdomen and achieve overall hypertrophy.
38. Why is this outcome important to you? TO make myself more confident and happy about myself and get more dates.
39. How long have you been thinking about getting fitter? Since I realised I became less fit than my brother and friends.
40. What do you want exercise to do for you: short-term (1-12 weeks) Lose fat and get toned
medium-term (13-51 weeks) Increase the size of muscles
long-term (more than 1year)
© Future Fit Training Ltd Feb 2009
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Became strong and ripped with a low body fat percentage as well as bulk.
© Future Fit Training Ltd Feb 2009
29
Form 2 - Stress questionnaire (Example) The first obstacle to beating stress is recognising its existence. In order to reduce it, the first vital step is to acknowledge that it is a problem. Measure your stress on a regular basis by completing the following stress questionnaire as honestly as possible. Name:
Gustavo Pires
Age:
23
Sex:
Male
When completing this questionnaire, be as honest as possible: if your answer is “never”, mark Option 1; if it is “always”, mark option 4; and so on. (Place an X in the appropriate box) 1
2
3
1 X 1 X 1
2
3
4 X 4
2
3
4
2
3
4
I bottle up my problems, then feel like I want to explode I concentrate on my work to forget about my problems I take out anger and frustration on those nearest to me I notice negative changes in my behavioural patterns when I am under pressure
X 1
I focus on the negative rather than the positive aspects of my life 1 I feel uncomfortable when experiencing new situations 1
2 X 2 X 2
I feel that the role I play within my organisation is worthless I arrive late for work or important meetings
1 X 1
2
1
2 X 2 X 2
1
2
1
2
1
2
1
2
1
2
I respond negatively to personal criticism 1 I feel guilty if I sit down or do nothing for an hour or so I feel rushed, even if I am not under pressure I demand attention or service immediately I avoid expressing my true emotions at work and at home I undertake more tasks than I can handle at once I resist taking advice from colleagues and superiors I ignore my own professional or physical limitations
© Future Fit Training Ltd Feb 2009
3
4
3
4
3 X 3
4
3
4
3
4
3 X 3 X 3 X 3 X 3 X 3 X
4
30
4
4 4 4 4 4
1
2
I miss out on my hobbies and interests because my work takes up all my time
3
4
3
4
3 X 3
4
3 X 3
4
3
4
3
4 4
X 1
2 X 2
I tackle situations before thinking them through thoroughly 1 I am too busy to have lunch with friends and colleagues during the week 1
2 X 2
I put off confronting and resolving difficult situations when they arise 1 People take advantage of me when I do not act assertively 1
4
1
2 X 2 X 2 X 2
1
2
3 X 3
1 X 1 X 1
2
3
4 X 4
2
3
4
2
4
1
2
3 X 3
I am embarrassed to say when I feel overloaded with work 1 I avoid delegating tasks to other people 1 I deal with tasks before prioritising my workload I find it difficult to say no to requests and demands
4
I feel I have to finish all outstanding work each day I think I will not be able to cope with my workload My fear of failure stops me from taking action My work life tends to take priority over my family and home life
4 X
I become impatient if something does not happen at once Sub totals: Grand total:
5
+
20
+
36
+
12 ?
73
Having completed the self-assessment, add your total score and check your stress level. that however low your stress level may be, there is always room for improvement. Score Result 32-64:
You manage your stress level very well. Too little stress can reduce stimulation, so strive to achieve the balance between negative and positive stress.
65-95: You have a reasonably safe level of stress, but certain areas need improvement.
© Future Fit Training Ltd Feb 2009
31
96-128: Your level of stress is too high. You need to develop new strategies to help reduce it.
© Future Fit Training Ltd Feb 2009
32
Form 3 - Fitness testing evaluation
Name:
Gustavo Pires
Date:
22/09/2009
Resting Heart Rate Date
Reading
17/09/2009
70
bpm
nd
18/09/2009
73
bpm
rd
19/09/2009
68
bpm
19/09/2009
68
bpm
1st reading
Date 17/09/2009
Systolic 131
2nd reading
18/09/2009
125
82
mmHg
3 reading
19/09/2009
133
82
mmHg
Lowest reading
18/09/09
125
82
mmHg
1st reading 2 reading 3 reading Lowest reading
Blood pressure
rd
Diastolic 80
mmHg
Body composition - circumference measurement circumference
measurement
abdomen
102
cm
hips
104
cm
iliac
99
cm
waist
99
cm
Body Mass Index weight
height
76
Kg
BMI
167
m
27
Kg/m²
Waist to hip ratio waist
hip
99
cm
classification
104
cm
0.9519
Skinfold measurements Durnin and Womersley biceps 3
triceps mm
6
subscapular mm
19
suprailiac mm
18
estimated body fat mm
18
%
Jackson and Pollack chest
abdomen mm
thigh mm
© Future Fit Training Ltd Feb 2009
triceps mm
suprailiac mm
estimated body fat mm
%
33
Cardiorespiratory Testing Brigham Young University test weight
time (mins)
heart rate
Kg
VO2max bpm
Rockport fitness walking test weight 167.6
time (mins) Ib’s
age
14.2
heart rate
23
107
VO2max bpm
54
Coopers sub max walk/run test Distance covered
VO2max
Canadian home step test heart rate
VO2max bpm
McArdle step test heart rate
VO2max bpm
Flexibility testing Good
Fair
Poor
X
Trunk flexion Trunk extension
X
Hip flexion
X
Hip extension
X
Shoulder flexibility
X
© Future Fit Training Ltd Feb 2009
34
Form 3 - Fitness testing evaluation
Name:
Gustavo Pires
Date:
14/12/2009
Resting Heart Rate Date
Reading
1st reading
01/12/2009
66
bpm
2nd reading
03/12/2009
71
bpm
07/12/2009
69
bpm
01/12/2009
66
bpm
1st reading
Date 01/12/2009
Systolic 123
2nd reading
03/12/2009
125
82
mmHg
3rd reading
07/12/2009
127
85
mmHg
Lowest reading
01/12/2009
123
80
mmHg
rd
3 reading Lowest reading
Blood pressure Diastolic 80
mmHg
Body composition - circumference measurement circumference
measurement
abdomen
99
cm
hips
101
cm
iliac
98
cm
waist
96
cm
Body Mass Index weight
height
75
Kg
BMI
167
m
27
Kg/m²
Waist to hip ratio waist
hip
96
cm
classification
101
cm
0.9504
Skinfold measurements Durnin and Womersley biceps 3
triceps mm
5
subscapular mm
12
suprailiac mm
14
estimated body fat mm
14
%
Jackson and Pollack chest
abdomen mm
thigh mm
© Future Fit Training Ltd Feb 2009
triceps mm
suprailiac mm
estimated body fat mm
%
35
Cardiorespiratory Testing Brigham Young University test weight
time (mins)
heart rate
Kg
VO2max bpm
Rockport fitness walking test weight 165.3
time (mins) Ib’s
age
12.0
23
heart rate 104
VO2max bpm
62
Coopers sub max walk/run test Distance covered
VO2max
Canadian home step test heart rate
VO2max bpm
McArdle step test heart rate
VO2max bpm
Flexibility testing Good Trunk flexion
X
Trunk extension
X
Hip flexion
X
Hip extension
X
Shoulder flexibility
X
© Future Fit Training Ltd Feb 2009
Fair
Poor
36
© Future Fit Training Ltd Feb 2009
37
Form 4 – Programme card
Name:
Gustavo Pires
Date:
15/09/2009
Trainer:
Lucian Acaru
Week no:
1-6
Warm up (to include: pulse raiser, mobility and preparatory stretches) Mode Intensity Duration Frequency Notes: to include Specific warm up with mobilization of the major muscles, multi t mobility and movement like trunk flexion and extension, lateral flexion involving arms. preparatory To include movements like squatting, trunk rotation, leg raises, punches stretches lateral and high, lunges - lateral and forward. The warm up should be consistent regarding the tempo and ranges of movement The stretching to be performed are active dynamic and cover arms, legs, Every back, chest and shoulders. Perform them standing using slow and controlled LowSpecific 7-8 min session movements without jerking at the end of the stretch. Moderate 3/week In addition perform active static stretches for chest, calf and hamstrings and hold for 12-15 sec.
Main session – Cardiovascular phase
©Future Fit Training Ltd Jan 2009
Mode
Intensity
Circuit training
Slow medium
Duration Frequency
20 min
Notes:
The cardiovascular phase in to be performed as a circuit combining the use of low weight dumbbells and stability ball with body weight exercises. It comprises 10 stations and the time set to perform at each station is 50 sec. A 10 sec rest is taken whilst changing stations. It is to be repeated twice. The intensity and the tempo are slow-moderate focusing on correct form and quality of execution. The exercises order is to be: squat with dumbbell curl & press, ball dumbbell row, ball dumbbell chest press, seated SB military press, ball crunch, lunge with dumbbells, cable push down, cable biceps curl, squat with jump, push up
Day 1 Load 60% 1RM 60% 1RM 60% 1RM 60% 1RM
Day 2 Load
Every session 3/week
Main session - Resistance phase Session per week Exercises Barbell dead lift Bent over barbell row Dumbbell lateral raise Biceps barbell curl
Sets 2 2 2 2
Reps 15-20 15-20 15-20 15-20
Day 3 Load 60% 1RM 60% 1RM 60% 1RM 60% 1RM
Day 4 Load
Day 5 Load 60% 1RM 60% 1RM 60% 1RM 60% 1RM
Day 6 Load
Day 7 Load
Cool down (to include post maintenance and developmental stretches) Mode Intensity Duration Frequency Notes: to The cool down is to be performed in either of the 2 ways at a low intensity. include The post stretches to include active static held for 20-30 seconds for muscles: Cycling Low 5min 3/week post neck, deltoids, trapezes, latisimus, chest, abs, lower back, lying quadriceps, Walking on Low 5min 3/week stretches glutes, calf and ive PNF for hamstrings. treill
© Future Fit Training Ltd Feb 2009
39
© Future Fit Training Ltd Feb 2009
40
Form 4 – Programme card
Name:
Gustavo Pires
Date:
15/09/2009
Trainer:
Lucian Acaru
Week no:
7-12
Warm up (to include: pulse raiser, mobility and preparatory stretches) Mode Intensity Duration Frequency Notes: to include Specific warm up with mobilization of the major muscles, multi t mobility and movement like trunk flexion and extension, lateral flexion involving arms. preparatory To include movements like squatting, trunk rotation, leg raises, punches stretches lateral and high, lunges - lateral and forward. The warm up should be consistent regarding the tempo and ranges of movement The stretching to be performed are active dynamic and cover arms, legs, Every back, chest and shoulders. Perform them standing using slow and controlled LowSpecific 5-6 min session movements without jerking at the end of the stretch. Moderate 3/week In addition perform active static stretches for chest, calf and hamstrings and hold for 12-15 sec.
© Future Fit Training Ltd Feb 2009
41
Main session – Cardiovascular phase Mode Intensity Duration Frequency
Circuit training
Medium – fast
20 min
Notes:
The cardiovascular phase in to be performed as a circuit combining the use of low weight dumbbells and stability ball with body weight exercises. As a progression to the previous training phase skipping for 2 min before and after the completion of the circuit was introduced It comprises 10 stations and the time set to perform at each station is 50 sec. A 10 sec rest is taken whilst changing stations. It is to be repeated twice. The intensity and the tempo are progressed to medium fast thus more repetitions are to be performed. The exercises order is to be: squat with dumbbell curl & press, ball dumbbell row, ball dumbbell chest press, seated SB military press, ball crunch, lunge with dumbbells, cable push down, cable biceps curl, squat with jump, push up
Day 1 Load 75% 1RM 75% 1RM 75% 1RM 75% 1RM
Day 2 Load
Every session 3/week
Main session - Resistance phase Session per week Exercises Barbell dead lift Bent over barbell row Dumbbell lateral raise Biceps barbell curl
Sets 2 2 2 2
© Future Fit Training Ltd Feb 2009
Reps 10-12 10-12 10-12 10-12
Day 3 Load 75% 1RM 75% 1RM 75% 1RM 75% 1RM
Day 4 Load
Day 5 Load 75% 1RM 75% 1RM 75% 1RM 75% 1RM
Day 6 Load
Day 7 Load
42
Cool down (to include post maintenance and developmental stretches) Mode Intensity Duration Frequency Notes: to The cool down is to be performed in either of the 2 ways at a low intensity. include The post stretches to include active static held for 20-30 seconds for muscles: Cycling Low 5min 3/week post neck, deltoids, trapezes, latisimus, chest, abs, lower back, lying quadriceps, Walking on Low 5min 3/week stretches gluts, calf and ive PNF for hamstrings. treill
© Future Fit Training Ltd Feb 2009
43
Form 5 - Programme overview and progressions sheet Name of training Phase
Identify the name of the phase of training for this period of time. For example is the aim of this section of the programme based on improving endurance, strength, hypertrophy, power etc.
Date of training Phase
Identify the dates of the phase of training for this period. For example if the initial phase was based on hypertrophy it may have run from 06/10/06 to 17/11/06 (6 weeks)
Cardio respiratory
Specify the intensity of CV exercise prescribed and the duration this was prescribed for this phase. For example the intensity can be written as %HRR, %HR max, RPE rating etc.
Resistance
Specify the volume of resistance prescribed for this period. For example the client was prescribed 2 sets x 15 repetitions.
Flexibility
Indicate the modes of stretching employed. For example was this active, ive, or assisted. You will also need to explain the techniques prescribed for this period. For example maintenance, developmental, PNF etc
Functional (ADL)
Explain how the programme demonstrates functionality and how activities of daily living (ADL) were incorporated.
Progressions
You will need to clearly explain how you have developed the programme over the 12-weeks. For example for the resistance phase you could develop the prescription by increasing the repetitions within the rep range. The client started the all exercise on 8 repetitions and built this up to 12 repetitions. At this point the load was then increased by 3%.
© Future Fit Training Ltd Feb 2009
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Programme overview and progressions sheet - 1 Please use this form to indicate how you have structured your client’s training programme over the 12-weeks and highlight any progressions. Name of training Phase
General conditioning and Fat loss
Date of training phase
Mode
Frequency
Duration
Cardio respiratory
3 times per week
Resistance
3 times per week
Flexibility
At least 3 times per week
Functional (ADL)
Intensity 70-75% VO2Max
15/09/2009 to 23/10/2009
Progression
Start with 60% for the first 4 weeks and progressed to 6570% on week 5 and week 6. Start with 60% of 1RM and 2 sets of 15 reps for first 4 60 -65% of 1RM 10-12 min weeks then increase 65% 1RM 2 sets of 12 reps for week 2sets of 15-20reps 5 and 6. Active dynamic pre stretches and active static and PNF for the post stretches. Post stretches performed as mostly as maintenance and for hamstrings, calf, hips and lower back developmental. 20 min
Program involves the use of light weight dumbbells and standing position, multi t and core strengthening exercises which relate to surfing, skateboarding leisure activities and the daily job which involves long hours of standing.
© Future Fit Training Ltd Feb 2009
45
Programme overview and progressions sheet – 2 Please use this form to indicate how you have structured your client’s training programme over the 12-weeks and highlight any progressions. Name of training Phase
Muscular endurance and core strength
Date of training phase
Mode
Frequency
Duration
Cardio respiratory
3 times per week
Resistance
3 times per week
Flexibility
Functional (ADL)
At least 3 times per week
Intensity 70-75% VO2Max 70 -75% of 1RM 2 sets of 10-12 reps
26/10/2009-11/12/2009
Progression
20 min 15 min
Active dynamic pre stretches and active static and PNF for the post stretches. Post stretches performed as mostly as maintenance and for hamstrings, calf, hips and lower back developmental.
Program involves the use of light weight dumbbells and standing position, multi t and core strengthening exercises which relate to surfing, skateboarding leisure activities and the daily job which involves long hours of standing.
© Future Fit Training Ltd Feb 2009
46
Form 6 - Record of agreed goals
Date
Action needed to achieve goal Short-term (1-12 weeks)
14/09/2009
Losing 5% of body fat and showing the six packs abs
14/09/2009
Improving core and legs strength and being able to dead lift 110 kg
Medium term (13-51 weeks)
Long-term (more than 1 year)
14/09/2009
Increase muscle size and lean body mass by 10%
14/09/2009
Decrease the subcutaneous body fat under 10%
© Future Fit Training Ltd Feb 2009
47
© Future Fit Training Ltd Feb 2009
48
Form 7 - Physical activity barriers Name
Gustavo Pires
Date
14/09/2009
What do you think keeps you from participating in physical activity or exercise? Is it work or family commitments? Take 10 minutes to think about your barriers then list them down in order of importance.
I don’t have enough time to exercise
Prioritise your barriers from the largest to the smallest. 2
I am too tired to exercise after working all day
1
I am too lazy to exercise
3
Sometimes exercise is boring
4
I lack interest or desire to exercise
5
Barriers to physical activity or exercise
Select one of your barriers and come up with a way to reduce or remove the barrier I am too tired to exercise after working all day – I will balance my diet better and I will get more sleep during the night Once you have selected a strategy, implement it for a week. If you find this doesn’t work, then try another!
©Future Fit Training Ltd Jan 2009
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