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

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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 Copyright © 2010 Active IQ Ltd. Manual not for resale 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. Copyright © 2010 Active IQ Ltd. Manual not for resale Level 2 Certificate in Fitness Instructing - MANUAL 173
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Page 3 and 4: The skeletal system The skeletal sy
Page 5: General FITT guidelines Training go

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

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