Active IQ Level 3 Certificate in Personal Training (sample manual)

Manual
Level 3 Certificate in
Personal Training
Version AIQ005804

Section 1: The heart and circulatory system and its relation to exercise and health
Section 1: The heart and circulatory
system and its relation to exercise and
health
In order to sustain exercise, the cells of the body require a continuous supply of nutrients and their waste
products must also be removed. This process is achieved by the circulatory system. The following section will
look at some key aspects of the structure and function of this system and how they are affected by exercise.
The heart
The heart is essentially a muscular pump, and its job is to push blood into the tissues. It is about the size of
a man’s clenched fist and is located behind and to the left of the sternum. It consists of four chambers: two
upper, smaller chambers called atria (the left atrium and right atrium) and two lower, larger chambers called
ventricles. The predominant tissue of the heart is cardiac muscle which is referred to as the myocardium
(‘myo’ refers to muscle and ‘cardium’ relates to the heart).
MEMORY JOGGER – HEART
CIRCULATION
The right hand side of the heart is
responsible for receiving blood from the
upper and lower body via the veins. The
blood enters the right atrium through
either the inferior or superior vena cava.
The blood is saturated with CO 2
and is
referred to as deoxygenated blood (dark
red in colour). It is ejected to the lungs
(pulmonary circulation) by the right
ventricle via the pulmonary artery.
Anatomy and physiology for exercise and health
Figure 1.1 The position of the heart
In the pulmonary capillaries, CO 2
diffuses into the lungs to be expired
while O 2
enters the blood. This
oxygenated blood (bright red in colour)
enters the left atrium of the heart via the
pulmonary vein. The left ventricle then
ejects the blood and O 2
, via the aorta,
to the tissues of the body (systemic
circulation). It is important to note that
arteries always carry blood away from
the heart and veins always carry blood
to the heart.
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Section 1: The heart and circulatory system and its relation to exercise and health
The valves of the heart
In order to function effectively as a pump, the heart needs
to direct blood through the atria, ventricles and then the
arteries of the body. The heart prevents unwanted backflow
of blood into the chambers using a number of valves.
These valves open and close in response to changes in
pressure as the heart contracts and relaxes. The structure
of the valves means that they only allow blood to flow
in one direction by shutting once blood has been pushed
through them. This is fundamental to effective circulation;
any back-flow through the heart will compromise the
efficiency of each heartbeat, which is likely to affect
exercise performance and health.
The main valves of the heart are the atrioventricular (AV)
valves and the semilunar (SL) valves. The AV valves are
located between the atria and the ventricles and prevent
the back-flow of blood from the ventricles into the atria.
As the ventricles contract, pressure rises and forces the AV
valves to snap shut, allowing blood to be directed through
the arteries leaving the heart (pulmonary artery and aorta).
SOMETHING EXTRA
As the AV valves snap
shut, they are anchored
in place by tendonlike
chords (chordae
tendineae) which prevent
the valve flaps from being
pushed too far into the
atria.
The SL valves are located at
the base of the arteries leaving
the heart (aorta and pulmonary
artery). After each contraction,
there is a relative drop in
pressure within the ventricles
as they relax. At this point, the
blood within the pulmonary
artery and aorta could potentially
flow back into the ventricles. To
prevent this, both sets of arteries
have SL valves positioned at the
point where they emerge from the ventricles. As the blood
moves back towards the ventricles, the SL valves snap
shut so blood cannot re-enter.
It is the sequential shutting of the valves during the cardiac
cycle that causes the distinct ‘lub-dub’ noises associated
with the heartbeat.
Superior
vena
cava
Right
pulmonary
veins
Right
atrium
Right
ventricle
Inferior
vena cava
Atrioventricular (AV)
valves
Aorta
Pulmonary
artery
Figure 1.2 The heart
Figure 1.3 The valves of
the heart
Left
pulmonary
veins
Left
atrium
Left
ventricle
Semilunar
(SL) valves
MEMORY JOGGER – HEART CIRCULATION
The heart is stimulated to contract by a complex series of integrated systems. The heart’s pacemaker –
the sinoatrial (SA) node – initiates the cardiac muscle contraction. The SA node is located in the wall of
the right atrium. The myocardium (heart muscle) is stimulated to contract about 72 times per minute
by the SA node as part of the autonomic nervous system.
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Section 2: The musculoskeletal system and exercise
KEY POINTS
Epimysium: the tough membrane that surrounds the whole muscle belly and holds the smaller fasciculi
units together.
Perimysium: the membrane which surrounds the bundles of muscle fibres (the fasciculi).
Endomysium: the membrane that surrounds the individual muscle fibres, which contain the myofibrils.
Tendon: tough, inelastic fibres which wrap around the end of the muscle and attach it to the outer layer
of the bone.
Myofibril: the smallest unit, or fibril, within the individual muscle fibres.
Myofilaments: the contractile proteins myosin and actin arranged within compartments in the myofibril
called sarcomeres.
Force generation and the sliding filament theory
Force generation begins with the two contractile proteins myosin and actin (often referred to as thick and
thin filaments respectively). As previously stated, these are arranged in a series of compartments called
sarcomeres that run the length of the myofibril.
Actin filament
SARCOMERE IS RELAXED
SARCOMERE IS CONTRACTED
Myosin filament
Muscle fibre
Myofibril
Figure 2.2 The sliding filament theory
The actin (thin filament) is
anchored to the ends of the
sarcomere and the myosin
(thick filament) sits within
the middle of the sarcomere,
pulling the actin from either
end towards the middle to
generate tension. Spiralling
from the myosin filament is a
series of ‘hook like’ projections
referred to as myosin
heads. During muscular
contraction, these heads
attach themselves to the actin
filaments and rotate, pulling
on these filaments. The result
of this is that the thinner
actin filaments are drawn
inwards, dragging the ends of
the sarcomeres together; this
is referred to as the sliding
filament mechanism. The
characteristic contraction of
muscles is caused by multiple
sarcomeres shortening
simultaneously.
Anatomy and physiology for exercise and health
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Section 2: The musculoskeletal system and exercise
SOMETHING EXTRA
The shoulder joint
is referred to as the
glenohumeral joint
because it is the
articulation of the head
of the humerus (the ball)
and the glenoid cavity
(fossa) of the scapula
(the socket).
The shoulder joint
The shoulder joint is formed by the articulation of the scapula and the humerus.
The round head of the humerus interacts with the scapula to form a shallow ball
and socket joint, which allows for a generous range of movement and a wide
variety of potential joint actions. Joint movements that can occur at a ball and
socket joint include flexion, extension, horizontal flexion and extension, abduction,
adduction, internal and external rotation and circumduction.
Large, superficial muscles, such as the pectoralis major, latissimus dorsi and the
deltoids, provide the majority of movement at this joint.
SOMETHING
EXTRA
The subscapularis
is the largest and
strongest rotator
cuff muscle. Its role
in internal rotation
and adduction of
the shoulder joint
make it essential in
overhead sports such
as swimming, racquet
sports and throwing
events.
TERES MINOR:
SUPRASPINATUS:
INFRASPINATUS:
SUBSCAPULARIS:
Pectoralis major
Deltoid
Deep musculature of the shoulder
Beneath the larger muscles of the shoulder joint is a smaller, more subtle arrangement
of muscle types. Each one of these originates from the scapula and inserts on the
upper aspect of the humerus. Although they are not capable of generating much
force, they play a fundamental role in stabilising and controlling movement at the
shoulder joint. This group of muscles are often referred to as the rotator cuff muscles
and as stabilisers of the shoulder joint; the integrity and coordinated function of these
muscles reduces the potential for injury at the joint. The muscles of the rotator cuff
are:
This runs laterally from the scapula to the humerus and helps with
adduction and external rotation.
This runs superiorly from the scapula to the top of the humerus and
helps with shoulder abduction.
This runs laterally from the scapula (slightly higher than the teres
minor) to the humerus. It helps with horizontal extension, external
rotation and adduction.
This runs from the underside of the scapula to the front of the
humerus and helps with internal rotation and adduction.
Latissimus dorsi
Figure 2.5 Muscles of the shoulder
KEY POINT
The rotator
cuff muscles
are important
stabilisers of
the shoulder
joint.
Teres minor Supraspinatus Infraspinatus Subscapularis
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Figure 2.6 Deep musculature of the shoulder

Section 1: The principles and key guidelines of nutrition
Section 1: The principles and
key guidelines of nutrition
Defining nutrition
Nutrition involves the delivery of essential materials (required to promote
optimal health and growth) to cells and organisms.
People need to eat to survive, but health-conscious individuals want to do more
than survive. They want to choose a diet that optimises their health.
How do we know what an optimal diet is? We know it should contain just the
right amount of each nutrient, but what is the right amount? Is it the amount
needed to prevent a deficiency, the amount needed to maintain a certain nutrient
level in the blood, or the amount that minimises the risk of cancer?
For each nutrient, the optimal amount may vary depending on the parameter
being measured. The optimum level is also different for each individual,
depending on genetic make-up and the quantity of other nutrients in their
diet. For example, men have different needs to women, growing children
have different needs to adults, and athletes have different needs to sedentary
individuals.
Diet and healthy eating
Assuming that the digestive system is working properly, optimal well-being and
function can be encouraged through the consumption of a ‘healthy, balanced
diet’. ‘Healthy’ eating involves eating food that promotes the optimal health
of all body systems and prevents the development of disease. A ‘balanced’
diet involves regulating the quantities of the various food groups consumed.
Regardless of the underlying quality of the foods ingested, overconsumption of
one food group at the expense of another has the potential to upset the body’s
delicate balance.
In recent times, the word ‘diet’ has become synonymous with cutting back on
certain foods and restricting calories in order to initiate physical change (usually
weight loss). However, the word simply refers to an individual’s current eating
pattern, i.e. all of the food and drink consumed by a person over a given period
of time. Everyone has a diet; some are good and others are not so good. The
focus of the next part of the unit is to explore the question: What constitutes a
healthy, balanced diet?
QUOTE
To eat is a
necessity,
but to eat
intelligently
is an art.
La Rochefoucauld
Applying the principles of nutrition to a physical activity programme
KEY POINT
Diet = the current eating pattern.
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Section 1: The principles and key guidelines of nutrition
Food quality and preparation
Although the national guidelines encourage the consumption of fresh, whole foods, there are factors that can
affect the quality of even this kind of produce. Beyond the distinction between refined and unrefined grains
(e.g. white flour has fewer nutrients than wholemeal flour), there is little other focus on what makes good
quality food as identified by the national guidelines. This is a very important area as it determines the overall
nutrient content of the food we eat at the table.
There are many stages of handling, farming, manufacturing and preparation
between when a seed is planted or an animal is born and when the food is eaten
at the table. Each of these stages can affect the final product that will be eaten
by man and the nutrient levels found within them. It is also possible to select
good quality food as part of our regular shopping experience, but then cook and
prepare the food in such a way that it will lose its nutritional value before it is
eaten. For example, chopping vegetables hours before cooking or eating allows
more micronutrients to be lost; frying or roasting increases the added fat content of
a food further than grilling or baking; and slow cooking meat at low temperatures
causes less damage to proteins and increases the amount of other nutrients that
can be absorbed from the food.
NUTRIENTS FROM
SOIL HELP GROW
PLANTS
PLANT PRODUCE EATEN BY MAN
KEY POINT
It is important to
understand how best to
cook and prepare food
to optimise the available
nutrients and make them
easily accessible to us.
This cycle of food quality identifies some of the issues and concerns regarding our food production cycle.
PLANTS EATEN BY ANIMALS
Applying the principles of nutrition to a physical activity programme
MAN DECIDES HOW
TO ENRICH THE
SOIL
ANIMAL PRODUCE
EATEN BY MAN
Figure 1.9 Cycle of food quality
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Section 5: Planning and adapting personal training programmes
Section 5: Planning and adapting
personal training programmes
Planning individualised programmes for clients is a key part of the personal trainer role. When planning
programmes personal trainers must follow specific guidelines and principles.
These guidelines and principles will apply to all exercises programmes in environments designed for exercise
as well as those not designed for exercise. The different training environments include:
• Gyms.
• Studios.
• Swimming pools.
• Clients’ homes.
• Personal trainers’ homes.
• Public parks or countryside.
• Public streets.
• Community or village halls.
• Clients’ places of work.
• Beaches.
• Sports halls, arenas or
stadiums.
REVISION TIP
Choose three different training
environments and list three potential
hazards and risks that need to be
accounted for when conducting
personal training in these settings.
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