Advanced Training Methods | My Assignment Tutor

Assessment 9.3Advanced Training MethodsAssessment 9.3 Instructions and Required ResourcesBefore you begin CLICK HERE to watch an instructional video on how to successfully complete thisassessment. This video will outline the skills and resources you require to receive an excellent grade.Prior to completing this assessment, we recommend you watch the following online lecture presentationsrelevant to this assessment:Lecture Presentation 9.1 – Programming ProgressionsPrior to completing this assessment, we recommend you read the following chapter from the Certifcate III inFitness Course ManualChapter 9 – Programming Progressions Student NameAssessor NameQualifcationSIS30315 – Certifcate III in FitnessDelivery MethodOnline Face to FaceAssessment TypeCase Study Role PlayUnits of CompetencySISFFIT003 – Instruct ftness programs Please complete the following:Declaration: I have read, understand and agree to the assessment tasks and criteria outlined in thisdocument and agree to complete this assessment in accordance with Australian Fitness Academy’sassessment policy. I declare that all evidence submitted for this assessment is the product of my ownwork and every attempt has been made to accurately reference all sources to prevent plagiarism.STUDENT SIGNATURE: Date:1 | Document 359 – Assessment 9.3 -Advanced TrainingMethods v5AUSTRALIAN FITNESS ACADEMY © | 2Student Assessment TasksStudents are required to address ALL questions in this assessment task to be deemed assatisfactoryThe following assessment requires you to design, instruct and evaluate a program based on thefollowing scenario:Scenario:Linda is a 42 year old female who has been regularly exercising in the gym since she was 30. Since shefirst began using the gym she has participated in classes, used the cardio equipment and also a mixtureof fixed and free weights. 6 months ago Linda decided to focus on her goal of completing her first halfmarathon. So recently most of her time in the gym has been spent on cardio equipment, with somebasic resistance exercises once a week to maintain her strength.After successfully completing her half marathon goal last week, Linda wants to re-introduce full bodyresistance training into her sessions whilst also working to maintain the aerobic endurance she hasbuilt. However, after all her half marathon training, she is sick of sessions that contain long continuouscardio training and wants to make her sessions as short as possible (less than 40 minutes in total).Linda loves the static lunge and push ups and would like them included in her program. But she alsowants to cover off all body parts thoroughly, so would like to incorporate a resistance training methodthat will allow her to do this in her limited training time.An example of Linda’s original/current program can be found on the following page.NEED HELP?Struggling with thisassessment?CLICK HERE to contact ourhelpful student supportteam!Client Name: Linda Everlast D.O.B: 42 years old ExercisesRepsSetsRPERestOtherKgTeaching PointsWarm-upX- Trainer5 mins5Program = ‘Manual’, Level = 3, SPM = 70Dynamic Stretches:Shoulder circumductionsShoulder flexion/extensionTrunk rotationHip abduction/adductionHip flexion/extensionAnkle plantar/dorsi flexion2020202020202 2 2 2 2 25– Repeat on each side of the body– Breathe during the stretch– Smooth movement through the full range of the jointBody of WorkoutCARDIOOption 1: Treadmill90 mins7Continuous @ 12km/horOption 2: X- Trainer andTreadmill45 mins45 mins7 7Continuous : L10 @ 80SPMContinuous : 12km/hRESISTANCE–Lunges152745 sec2:0:2– Keep knee in line with toeLat Pull Down152745 sec2:0:240kg– Lean back slightly, with neutral spineMachine Chest Press152745 sec2:0:240kg– Keep a neutral spineMB V-sit202745 sec2:0:24kg– Keep neutral spine and feet on the floorCool DownBike5 mins5Program = ‘Manual’, Level = 3, RPM = 70Static StretchesStanding QuadricepsLying HamstringCalfStanding Pec stretchChild’s PoseTricepsShoulders/Rhomboids30 sec30 sec30 sec30 sec30 sec30 sec30 sec2 2 2 2 2 2 25– Repeat on both sides of the body– Hold at the end range Additional Considerations:– Complete cardio 3 x p/week and resistance 1 x per week, with rest days in between– Consume plenty of fluids throughout the programPage 31. Evaluate Linda’s current program and then use the template included in this assessment to modifyand/or progress Linda’s program and weekly exercise plan to meet her new goals and preferences.Ensure that you:a. Use the principles of progressive prescription and progressive overloadb. Address Linda’s current health and fitness goals, experience level and preferencesc. Consider the time Linda has available to traind. Include appropriate resistance and cardio exercises variables to achieve Linda’s goalse. Consider introducing advanced resistance training methods (such as supersets)f. Record all information on the program card to the same level of detail provided in his originalprogramCLICK HERE to be taken to the program marking checklist2. Have a friend, family member or classmate play the role of the client and conduct a 30-minuteprogram show for the client, instructing them through the new program you have designed.As part of the program show you must:a. Allocate equipment, making sure it is available in safe working order prior to the sessionb. Introduce and explain the safety considerations of the exercisec. Demonstrate exercises with correct technique when teaching exercisesd. Provide clear and accurate instructione. Use appropriate communication to encourage and support the clientf. Monitor the client’s performance, recognise and address any poor technique or intolerancesg. Progress or regress the exercises as required, based on the client’s fitness level and abilityh. Ask the client for feedback to confirm their understanding and utilize RPE to gauge intensityi. Determine and record the correct weight for the client to match the intended intensityj. Respond appropriately to any client questionk. Record all programming variables, instructions or modifications to the original plan on theprogram card Assessor Use OnlySatisfactory Resubmit Assessor Use OnlySatisfactory Resubmit AUSTRALIAN FITNESS ACADEMY © | 4 Client Name:Session Duration:Session Frequency:Session Aims:ExercisesSetsRepsRestRPEWeightSpeed of MovementWarm upActivity to raise HR:Dynamic Stretches:Resistance Training ExercisesExercisesTime/ DistanceIntervals/ SetsRPERestLevelSpeedCardiovascular Training ExercisesExercisesSetsTime/ DistanceRPERestLevelSpeedCool DownActivity to decrease HR:Static Stretches: (Please tick relevant muscle groups)Pectorals/ DeltoidsUpper Back/ TrapsLower Back/ Latissimus DorsiBicepsTricepsAbdominalsGlutealsHamstringsQuadricepsHip FlexorsAdductorsCalvesOther: Please listAdditional Considerations:Recovery Suggestions:Gym Etiquette: CLICK HERE to be taken to the program marking checklist Page 5AUSTRALIAN FITNESS ACADEMY © | 63. Following the program show, have the client complete the session evaluationform included in this assessment. Include the completed electronic form for submission with thisassessment or alternatively scan and upload the original hand written copy.4. Based on the feedback from your client, list two modifcations to the program design or theprogram instruction you would make for the future?Modifcation 1)Modifcation 2)5. Reflect on your own performance during the instruction process. List two areas you think you couldimprove upon?Improvement 1)Improvement 2) Assessor Use OnlySatisfactory Resubmit Assessor Use OnlySatisfactory Resubmit Assessor Use OnlySatisfactory Resubmit Participant Evaluation FormThank you for your participation in the activity. To assist with future improvements, please complete thefollowing questions and return to the instructor at the end of the session.*Compulsory required felds (AFA assessors may contact you to verify your participation)*Participant Name: Activity:*Participant Phone Number: Date:Instructor Name:1. Did the instructor explain and demonstrate the exercises enough to allow you to adequatelyperform them again unsupervised? Y / N2. Did the instructor demonstrate and explain the safety considerations of the equipment?Y / N3. Was the instructor clear in their communication? Y / N4. Did the instructor demonstrate each of the exercises correctly before asking you to participate?Y / N5. Did the instructor mention the purpose of each exercise when instructing? Y / N6. Did the instructor instruct you through the warm up and cool down components?Y / N7. Describe how the instructor monitored you during the session to ensure you were applying theexercises properly:8. Did the instructor make any adjustments to your exercises or technique during the session?Y / N Please describe:7 | Assessment 9.3 – Advanced Training MethodsAUSTRALIAN FITNESS ACADEMY © | 89. Did the instructor ask you for feedback throughout the session? Y / N.Please describe:10. Did you feel that the intensity of the exercises were appropriate to your experience level andftness level? Y / N.Please explain:11. Did the instructor record the established resistance loads or equipment levels on the programcard? Y / N12. Did the instructor complete the program show in approximately 30 mins? Y / NPlease list the time taken:13. Did the instructor explain how to read the program card? Y / N14. Explain the strategies the instructor used to encourage and support you throughout theprogram:15. Did the instructor change any exercises that were too diffcult or too easy? Y / NPlease explain:16. Please detail any ways you feel the instructor can improve on their performance:Participant Evaluation Form (Continued) Assessment 9.3 (Question 1) – Program ChecklistClient’s name and session details listed correctlyYesNoWarm up – Includes an appropriate activity to gradually raise heart rateYesNoWarm up – Appropriate dynamic stretches listed (minimum 3)YesNoWarm up – Appropriate time and RPE listedYesNoWarm up – Warm up training variables meet the client’s goals, includingspecific considerationsYesNoBody of workout – Addresses the client’s goals and session aimsYesNoBody of workout – Is balanced and based on the client’s goals and specific considerationsYesNoBody of workout – Exercises selected meet the client’s goalsYesNoBody of workout – Exercise complexity is suitable to the level of the clientYesNoBody of workout – Appropriate exercise order according to the principles ofprogrammingYesNoYesNoBody of workout – Training variables for resistance training and cardiovasculartraining are appropriate for the client’s goalsCool down – Includes an appropriate activity to gradually decrease heart rateYesNoCool down – Static stretches selected, appropriate to the client’s goals and session aimsYesNoCool down – Appropriate time and RPE listedYesNoCool down – Cool down training variables meet the client’s goals, includingspecific considerationsYesNoAdditional considerations are listed and are suitable for the clientYesNo Total Marks out of 16 /Please note: A score of 12 or below will require you to re-attempt and resubmit this assessment. Ifthis is the case, please refer to this checklist and your assessors feedback for assistance.Assessor Use Only Assessor Use OnlyPerformance Feedback/ Comments:Assessment Result ResultPerformance RatingNot Yet Satisfactory (Resubmit)1 – Not SatisfactorySatisfactory2 – Satisfactory3 – Good4 – Excellent Assessor Name:Assessor Signature: Date:AUSTRALIAN FITNESS ACADEMY © | 10CLICK HERE to view the AFA grading system