Active IQ Level 2 Certificate in Fitness Instructing (Children) (sample manual)

Manual
Level 2 Certificate in
Fitness Instructing
(Children)
Version AIQ004715

Contents
Unit One: Anatomy and Physiology for Exercise
Aims and learning outcomes ................................. 6
The skeletal system............................................... 7
The muscular system...........................................19
The nervous system............................................ 30
The life-course of the musculoskeletal system
and its implications for special populations............ 34
The respiratory system........................................ 38
The circulatory system......................................... 42
The energy systems............................................ 50
Reference list..................................................... 56
Unit Two: Know How to Support Clients Who Take
Part in Exercise and Physical Activity
Aims and learning outcomes................................ 60
Forming effective working relationships
with clients........................................................ 61
Supporting clients to adhere to exercise /
physical activity.................................................. 68
Addressing barriers to exercise / physical
activity that clients experience.............................. 78
Providing ongoing customer service...................... 81
Reference list..................................................... 85
Unit Three: Health, Safety and Welfare in a Fitness
Environment
Aims and learning outcomes................................ 88
Health and safety............................................... 89
Physical activity readiness questionnaire (PAR-Q)... 95
How to control risks in a fitness environment........102
Emergency procedures in a fitness environment....109
Safeguarding children and vulnerable adults.........114
Reference list....................................................124
Unit Four: Principles of Exercise, Fitness and Health
Aims and learning outcomes...............................128
Components of fitness........................................129
Health benefits of physical activity.......................134
Effects of exercise on the body............................135
Resistance training.............................................139
Warm up and cool down....................................142
Principles and variables of fitness in an
exercise programme...........................................149
Monitoring exercise intensity.............................. 159
Contraindications to exercise and key
safety guidelines for special populations.............. 162
Importance of healthy eating...............................172
Reference list................................................... 180
Copyright © 2010 Active IQ Ltd. Manual not for resale
Level 2 Certificate in Fitness Instructing - MANUAL

The skeletal system
The skeletal system consists of bone, cartilage and ligaments.
Bone
Bone is calcified connective tissue that forms most of the adult skeleton. The skeleton
consists of approximately 206 bones.
The skeletal system
consists of bone,
cartilage and ligaments
Anterior Skeleton (Front)
Posterior Skeleton (Back)
cranium
cranium
clavicle
cervical vertebrae
sternum
humerus
rib
lumbar vertebrae
ulna
radius
pubis
carpals
metacarpals
ischium
femur
scapula
humerus
thoracic vertebrae
ulna
radius
ilium
sacrum
coccyx
phalanges
femur
patella
fibula
tibia
fibula
tibia
metatarsals
phalanges
tarsals
Functions of the skeleton
Functions of skeleton
Framework
Protection
Locomotion
Soft tissue attachment
Production
Storage
Description
To provide a bony framework for the body and to give it shape
To support and protect certain vital internal organs (e.g. the skull giving protection
to the brain)
To act as biomechanical levers on which muscles can pull to produce joint motion
To provide surfaces for the attachment of soft tissues e.g. muscles and ligaments
Certain bones produce red blood cells, granular white blood cells and platelets
from their red bone marrow
To store several minerals such as calcium and phosphorus, to be released when
required. Triglycerides are also stored in the adipocytes of yellow bone marrow
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Level 2 Certificate in Fitness Instructing - MANUAL
7

Diffusion is the
movement of a gas,
from an area of high
concentration, to an
area of low
concentration
Inhalation
Exhalation
Movement of the diaphragm
Costal breathing is a shallow pattern of breathing through the chest and involves the
contraction of the external intercostal muscles (Tortora and Grabowski, 2003).
Diaphragmatic breathing is a deeper method of breathing, through the outward
distension of the abdomen and involving the contraction and lowering of the
diaphragm (Tortora and Grabowski, 2003). Diaphragmatic breathing is promoted to
aid relaxation in activities like yoga, and is linked with improved health (Yeufang,
1996).
Expansion of the rib cage provides an additional increase in chest cavity size. This
should only be required during times of laboured breathing, such as moderate or
high intensity aerobic exercise.
The exchange of gases
O 2
is pulled down the bronchi and bronchioles into the alveoli, by negative pressure,
as described above, but also because it flows down a concentration gradient.
Diffusion is the movement of a gas, from an area of high concentration, to an area
of low concentration. The concentration of O 2
decreases between the mouth and the
lungs, thus the gas flows in this direction. CO 2
flows in the opposite direction for the
same reason. Once the O 2
gets into the alveoli (the air sacs), it will continue to follow
this concentration gradient and will diffuse into the bloodstream. The alveoli have
minute capillaries running over and around them. Both the alveolar walls and the
capillary walls are so thin that they allow gases to pass through them. O 2
passes into
the blood and at the same time, CO 2
passes back into the lungs to be exhaled.
Capillaries
Alveoli
The O 2
binds to the haemoglobin (Hb - the protein that
carries O 2
, CO 2
and carbon monoxide in the blood) in the
red blood cells (RBCs). At the same time CO 2
dissociates
from the haemoglobin and diffuses from the blood into
the lungs. The red blood cells are then pumped within the
blood, via the pulmonary vein, towards the heart. This
constant flow of blood past the alveoli allows the high
concentration gradient to be maintained.
Alveoli
40
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Level 2 Certificate in Fitness Instructing - MANUAL

General FITT guidelines
Training goal Strength Hypertrophy Endurance Health Cardiovascular
Frequency 1-2
Intensity
Time
reps /
duration
Recovery
between
sets
Sets per
exercise
x per
week
per muscle
group
High
>85% 1RM
1-2
x per
week
per muscle
group
Moderate
67-85%
1RM
2-3
x per
week
per muscle
group
Low

Principles of a progressive training programme
Progression and periodisation
To avoid any plateaus or decreases in performance, the principles of progression and
periodisation should be applied. Progression means that when an overload is applied
it should be gradual and sufficient enough to elicit an adaptation, but it should not
be excessive. Excessive stimulus is counterproductive since it will lead to overreaching
and maybe overtraining. Excessive post-training muscular soreness, lasting up to
7-11 days after resistance training, is a prime example of excessive stimulus being
applied.
To avoid any plateaus or
decreases in
performance, the
principles of progression
and periodisation should
be applied
Periodisation is the planned progression and manipulation of the training variables
over a prolonged period of time. Varying the intensities and types of training in
phases or cycles can cause greater improvements in performance and decrease the
risks of overtraining and injury.
The human body is a master adapter, and given the right conditions it will adapt at
a reasonable pace to any new stimulus. Once the client’s physiology has adapted to
the workout stimulus, the onus is on the instructor to make appropriate programme
modifications. If appropriate modifications are not made, the client’s progress is
likely to plateau. In the medium to long term, progress stagnation is likely to cause
dissatisfaction. Modifications to an exercise programme should be progressive and
designed to build on the foundations set by previous sessions.
Genetic Potential
Progress Rates Over Time
Plateau = time for a new stimulus!
FITNESS LEVEL
Beginner Level
TIME
Each individual has a genetic potential that defines how far their fitness could
progress if training, nutrition and recovery were optimised. The de-conditioned
novice has a large adaptation potential because they are starting from a point far
below their genetic limits. Fleck and Kraemer (1997), in fact, contend that almost
any programme will work for an untrained individual, as they have a great adaptation
potential and are unfamiliar with any exercise stimulus. It is as a result of this
adaptation potential that beginners tend to make rapid progress initially once exposed
to the exercise stimulus.
154
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Level 2 Certificate in Fitness Instructing - MANUAL

Nutrient groups
Nutrients are substances found in our food, which the body is able to use for building
material and fuel. There are five nutrient groups:
• carbohydrate (CHO)
• protein
• fat
• vitamins
• minerals
Carbohydrate
This nutrient is divided into three categories.
Category
Sugars – simple structures,
the most common of which
is glucose
Starches – complex
structures made mostly from
long chains of saccharides
joined together
Fibre – the indigestible parts
of starch which help to keep
the digestive system healthy
fruit
fruit juice
dried fruit
table sugar
bread
pasta
rice
cereals, grains and beans
fruit
vegetables
whole grains and cereals
beans
Food examples
honey
jams
confectionery
potatoes
sweet potatoes
vegetables
Dietary carbohydrates
Functions of carbohydrate
The primary role of carbohydrate is to provide the body with energy. The brain is especially
dependent on glucose as a source of fuel, along with the working muscles during
more intensive exercise. For this reason, the body is able to store small amounts of
carbohydrate within both the liver and the muscles.
Dietary fibre is a tough substance, which is found in unrefined
starchy foods and cannot be broken down by the body to provide
fuel. This indigestible material stays within the digestive system
where it helps to provide bulk, which in turn enables the
smooth passage of food and waste products along the
digestive tract.
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173

Protein
Proteins are made from building blocks called
amino acids. There are 20 of these amino acids,
which the body uses to make the many proteins
that it requires. There are two categories of foods
which can provide these important building blocks.
Examples can be found in the table below:
Category
Animal sources - an excellent source of protein containing
plenty of amino acids in favourable amounts
Plant sources – a poorer source of protein containing fewer
amino acids and in smaller amounts
Food examples
meat
poultry
fish
dairy produce
eggs
grains
cereals
nuts
beans
Dietary protein
Functions of protein
The amino acids gained from the diet, alongside those which the body is able to
make for itself, are finally used to build many different proteins. These proteins in
turn fulfil many functions, ranging from helping to transport important substances
in the blood, to allowing growth and repair of human tissue. Protein is particularly
important to aid recovery after heavy and intensive training.
Fat
Dietary fats occur in three basic categories, each of which are important to the
body in order to maintain health and performance. Examples are given in the table
below:
Category
Saturated fat – mostly found in animal
sources but also present in select plant
sources, important for the body’s cells and
the nervous system
Monounsaturated fat – found in animal and
plant sources, helps to protect from heart
disease
Polyunsaturated fat – found in fish and plant
sources, important for cells and proper brain
function
meat
eggs
dairy produce
meat
olive oil
oily fish
sunflower seeds
Food examples
poultry skin
coconut oil
palm oil
peanut oil
avocados
sunflower oil
flax seed
Dietary fats
174
Copyright © 2010 Active IQ Ltd. Manual not for resale
Level 2 Certificate in Fitness Instructing - MANUAL