Active IQ Level 3 Extended Diploma in Personal Training (sample manual)

Manual
Active IQ Level 3
Extended Diploma in
Personal Training
Version AIQ005667

Contents
Applied anatomy and physiology for exercise, health and fitness............................................................................5
Introduction..........................................................................................................................................................................6
Section 1: The cardiovascular system................................................................................................................................7
Section 2: The musculoskeletal system...........................................................................................................................15
Section 3: The nervous system.........................................................................................................................................38
Section 4: The endocrine system.....................................................................................................................................45
Section 5: Energy systems ...............................................................................................................................................52
Section 6: The digestive system.......................................................................................................................................58
References ........................................................................................................................................................................63
The principles of nutrition and their application to exercise and health.............................................................. 65
Introduction........................................................................................................................................................................66
Section 1: Accessing credible nutrition information.......................................................................................................67
Section 2: Common nutritional terms related to exercise and health...........................................................................72
Section 3: Nutrients required to maintain health ...........................................................................................................74
Section 4: Using nutrients to fuel activity........................................................................................................................97
Section 5: Tailoring nutrition to client goals ................................................................................................................. 102
Section 6: Nutritional considerations for specific client groups and medical conditions......................................... 111
Section 7: Analysing dietary habits and identifying areas for improvement...............................................................117
References ..................................................................................................................................................................... 121
Lifestyle, health, wellbeing and common medical conditions............................................................................. 123
Section 1: Lifestyle factors and health and wellbeing ................................................................................................ 124
Section 2: The impact of common medical conditions on an individual’s lifestyle................................................... 138
Section 3: Risk stratification and when to refer clients with medical conditions...................................................... 166
References ......................................................................................................................................................................174
Encouraging positive health and fitness behaviours in clients............................................................................ 179
Introduction..................................................................................................................................................................... 180
Section 1: Communication to encourage positive health and fitness behaviours.................................................... 181
Section 2: Behaviour change techniques and motivational strategies...................................................................... 193
Section 3: Health screening and fitness assessment................................................................................................. 205
Section 4: Using technology to encourage positive health and fitness behaviours.................................................. 213
References ..................................................................................................................................................................... 215
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Pre-assessment guidelines
Height and weight
Height and weight tables provide guidelines for a healthy body weight. They are also a valid method of gauging body
mass index (BMI).
These tables are not a measure of body composition – they do not assess the proportion of body fat – but are a
reliable gauging method for the majority of the population. They can be compared with a waist measurement or
body composition analysis if the participant is active or muscular.
Total weight indications are a useful starting point for assessing health status, but body composition must ultimately
be taken into account. There is a difference between weight loss and fat loss.
Test guidelines
WEIGHT
ASSESSMENT
HEIGHT
ASSESSMENT
• Use calibrated scales, make sure the client
removes shoes and heavy clothing and ensure
all retests are scheduled for the same time of
day.
• Make sure the client removes shoes and
stands tall. Take the highest part of the head
as the measurement (be aware that height
decreases as the day goes on).
Taking circumference measurements
Circumference measurements are quick, easy and straightforward to take. Measurement sites include the waist,
thigh, hips, arm and chest.
Waist
A horizontal measurement is taken (with the subject’s abdomen relaxed)
at the level of the narrowest part of the torso, above the iliac crest
and below the 12th rib. The level of the umbilicus is also commonly
used, but this is inaccurate for people with excess fat whose umbilicus
has dropped, so above the bony marker of the iliac crest is the most
consistent one to use. The measurement is taken after a normal
expiration.
Abdomen
A horizontal measurement is taken (with the subject’s abdomen relaxed)
at the level of the umbilicus (the navel). The measure is taken after a
normal expiration.
Delivering client consultations and health and fitness assessments – additional content
Hips
A horizontal measurement is taken at the maximum circumference with
the person standing straight with feet together.
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Pre-assessment guidelines
Anterior
Lateral
Posterior
Overhead squat assessment
Equipment: None, although can be performed holding a wooden dowel or barbell.
Procedure:
1. Client removes socks and footwear and stands with feet shoulder-width apart, pointing straight ahead with
arms raised above the head, in line with the torso and with elbows fully extended.
2. Keeping arms extended, the client performs a squat movement, sinking roughly to the height of a chair, then
returning to the start position.
3. The client should perform a total of 15 reps to allow the trainer to view 5 reps each from an anterior, lateral
and posterior position.
KEY
POINT
Some clients quite simply may not be able to perform
an overhead squat assessment without losing balance
and/or experiencing pain or discomfort. If this happens,
the assessment could be modified by either placing the
hands on the hips, or placing a slight rise underneath
their heels, so their ankles are slightly plantar flexed
throughout the movement. The second option would be
to consider an alternative assessment.
370
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Pre-assessment guidelines
10 yards 5 yards
Turn
Finish line
2. Ensure the client has warmed up prior to starting the test. This may include a sub-maximal attempt of the test.
3. The client stands at the start line. On the command of ‘Go!’, the watch is started and the client sprints 15
metres to the turn line.
4. The client’s foot must be on or over the turn line before he / she turns and sprints another 5 metres past the
finish line.
5. The test is repeated and the best time of two attempts is recorded to the nearest 0.1 seconds.
Speed
Straight-line sprint tests
Equipment: Stopwatch, two cones, tape measure.
Procedure:
1. Set up two cones at a specified distance apart, e.g. 10 metres, 20,
metres, 40 metres, etc.
2. Ensure the client has warmed up prior to starting the test. This may
include a sub-maximal attempt of the test.
3. The client assumes a starting position using a three- or four-point
stance.
4. On the command of ‘Go!’, the client sprints as quickly as possible
from the start to the finish cone, only slowing down once they have
passed the finish cone.
5. The test is repeated and the best time of two attempts is recorded
to the nearest 0.1 seconds (allow at least 2 minutes of active
recovery or rest between sprints).
Balance
Star excursion balance test
(SEBT)
Equipment: Adhesive tape, tape measure.
Standing on LEFT limb
Standing on RIGHT limb
1 1
8 2 2
8
Delivering client consultations and health and fitness assessments – additional content
Procedure:
1. Set up a grid with eight lines, 120 cm
long, crossing through a centre point at
45 degrees, as shown in the diagram
opposite.
2. The client stands on one foot in the
centre, always facing in the same
direction.
7 3 3
7
6 4 4
6
5 5
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Considerations when planning exercise sessions in alternative environments
Body weight exercises and adaptations in alternative
environments
Exercise Progressions Regressions
Bench step-up
Drop into deep eccentric
squat
Lateral step-ups
Plyo jumps
Smaller step
Slower pace
Bench dips
Bench push-ups
Bench Plank
Faster pace
Straighten out legs
Lift one leg off the ground
Add resistance onto legs
Feet on bench, hands on
floor
Narrow grip
Clap push-ups
Increase duration of hold
Shorten levers by bending
the knees
Wall/tree push-up
Reduce duration of hold
Personal training for individuals and groups in a range of environments – additional content
Lift one leg off the ground
Perform on an incline
Create instability
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Group personal training
Group personal training
Gym floor classes/‘fast classes’
Gym floor or ‘fast classes’ are an excellent way for personal trainers to build rapport and confidence with prospective
new clients. They provide an opportunity for personal trainers to showcase their skills and personality, and to build
up an extended list of contacts that can be followed up and hopefully converted into paying customers.
Gym floor classes can either be timetabled classes or ‘spur of the moment’, when a PT has a spare 45 minutes due
to either a gap in their diary or a cancellation. The aim is to recruit as many gym members as possible to attend the
class and deliver a quick, high-energy session that aligns (where possible) to their general health and fitness goals.
These classes are normally delivered in circuit format but can be structured differently, depending on the number
of participants, space available, equipment being used and fitness / experience of the participants. It is important
to consider the location of equipment and space available when delivering these sessions, so that all participants
can be monitored and supported throughout.
Examples of gym floor classes include:
Rig workout
CV machine workout
Personal training for individuals and groups in a range of environments – additional content
Bodyweight workout
Portable equipment workout
Core workout
Muscular fitness workout
Functional movement workout
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Group personal training
Muscular fitness
8–12 reps on each station, with 30 seconds rest between exercises. Repeat x3.
Note: consider group size and experience for this type of circuit; it would be very difficult to monitor participants
effectively on every station, especially if they are less experienced using free weights. The space and equipment
available also needs to be considered, especially if the participants’ strength differs, and therefore a range of
resistance needs to be readily available.
DB press
Bench
dips
Bent over
row
Bicep
curl
Upright
row
Ab curl
Squat
Clean and
press
394
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