Active IQ Level 3 Diploma in Gym Instructing and Personal Training (sample manual)

The neuromuscular system
Section 2
To summarise:
• Whole muscle is wrapped in epimysium.
• Bundles of fibres, or fasciculi, are wrapped in perimysium.
• Single muscle fibres are wrapped in endomysium.
• Myofibrils are located inside single fibres.
• Myofilaments – myosin and actin ‒ are located inside sarcomeres.
Sliding filament theory
The sliding filament theory was proposed by
Huxley in 1954 to explain the contraction of
skeletal muscle. The theory states that the
myofilaments, actin (a thin protein strand)
and myosin (a thick protein strand) slide
over each other, creating a shortening of
the sarcomere (the contractile units in the
muscle where myosin and actin are found),
which causes the shortening or lengthening
of the entire muscle. The myofilaments do
not decrease in length themselves.
This proposed action is accomplished by
the unique structure of the protein, myosin.
The myosin filaments are shaped like golf
clubs and form cross bridges with the actin
filaments. Each myosin molecule (there
are many) has two projecting heads. These
heads attach to the actin filaments and
pull them in closer.
Actin filament
Myosin filament
Muscle fibre
Myofibril
Principles of anatomy, physiology and fitness
Stimulus from the nervous system and the
release of adenosine triphosphate (ATP)
– the high-energy molecule stored on the
myosin head – provide the impetus for the
head to ‘nod’ in what is termed the ‘power
stroke’. It is this nodding action which
‘slides’ the thin actin filaments over the
thick myosin filaments. The myosin head
then binds with another ATP molecule,
causing it to detach from the actin-binding
site, which is known as the ‘recovery
stroke’. It is then able to attach to the next
binding site and perform the same routine.
SARCOMERE IS RELAXED
SARCOMERE IS CONTRACTED
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Nervous system anatomy
Every system depends on other
systems for optimal functioning.
The body is a living structure comprised of many
fi nely integrated and interconnected systems.
Each system can be described independently and
separately, but it is important to remember that they
are actually interdependent.
To give a very basic example of the interconnection: the skeletal system of bones and joints provides
the framework; the muscles generate movement of the skeletal framework; the heart and circulatory
system pump oxygen and nutrients to fuel the muscles; the respiratory system takes in oxygen
and removes waste products; the nervous system is the control centre responsible for overseeing
and responding to all demands and actions; and the digestive system breaks down and stores the
nutrients required for energy production.
Skeletal anatomy
Digestive anatomy
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KEY LEGAL AND REGULATORY
REQUIREMENTS
Health and Safety at Work Act, 1974
Reporting of Injuries, Diseases and Dangerous Occurrences
Regulations, 2013 (RIDDOR)
Control of Substances Hazardous to Health Regulations, 2002 (COSHH)
Manual Handling Operations Regulations, 1992
Health and Safety (First Aid) Regulations, 1981
DUTY OF CARE
FOR FITNESS
PROFESSIONALS:
Personal safety
Client safety
Environmental safety
Equipment safety
HOW A FITNESS
PROFESSIONAL
MAINTAINS SAFETY
OF THE GYM:
Supervision of the gym environment
Handover
Maintenance checks
Following Normal Operating Procedures
Following Emergency Action Plans
Reporting of incidents and accidents
HAZARDS
IN A FITNESS
ENVIRONMENT:
Facilities
Equipment
Working practices
Clients
Client behaviour
Security
Hygiene
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Healthy Eating and hydration
Eatwell Guide
Energy
1046kJ
250kcal
13%
Check the label on
packaged foods
Each serving (150g) contains
Fat Saturates Sugars Salt
3.0g 1.3g 34g 0.9g
LOW LOW HIGH MED
4%
7%
38%
15%
of an adult’s reference intake
Typical values (as sold) per 100g: 697kJ/ 167kcal
Choose foods lower
in fat, salt and sugars
Frozen
peas
Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It
shows how much of what you eat overall should come from each food group.
Fruit and vegetables
Chopped
tomatoes
Eat at least 5 portions of a variety of fruit and vegetables every day
Raisins
Eatwell Guide
Lentils
Potatoes
Whole
grain
cereal
Choose wholegrain or higher fibre versions with less added fat, salt and sugar
Cous
Cous
Porridge
Potatoes, bread, rice, pasta and other starchy carbohydrates
Whole
wheat
pasta
Bagels
Rice
6-8
a day
Water, lower fat
milk, sugar-free
drinks including
tea and coffee all
count.
Limit fruit juice
and/or smoothies
to a total of
150ml a day.
Tuna
Beans
lower
salt
and
sugar
s Low fat
oft cheese
Spaghetti
Crisps
Plain
nut
nuts
Chick
peas
Lean
mince
Semi
skimmed
milk
Soya
drink
Plain
Low fat
yoghurt
Veg
Oil
Lower fat
spread
Sauce
Eat less often and
in small amounts
Beans, pulses, fish, eggs, meat and other proteins
Eat more beans and pulses, 2 portions of sustainably
sourced fish per week, one of which is oily. Eat less
red and processed meat
Dairy and alternatives
Choose lower fat and
lower sugar options
Per day 2000kcal
Oil & spreads
Choose unsaturated oils
and use in small amounts
2500kcal = ALL FOOD + ALL DRINKS
Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2016
CARBOHYDRATE
ENERGY
PROTEIN
GROWTH AND REPAIR
FAT
ENERGY AND INSULATION
FATS
Oily fi sh
Avocado
Olive oil
Healthy eating guidelines
Calorie intake
MEN:
2,500
calories / day
WOMEN:
2,000
calories / day
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GOOD Base your meals on starchy carbohydrates
•
Eat lots of fruit and veg (at least 5
portions per day)
•
Eat more fi sh – two portions, including
1 portion of oily fi sh
Cut down on saturated fat and sugar
•
Eat less salt – no more than 6g a day for
adults
Get active and be a healthy weight
•
Maintain healthy hydration levels
(drink 6–8 glasses o f water every day)
•
Don’t skip breakfast
BAD FATS
Pumpkin seeds
Red meat
Cheese
Cream
Crisps

Section 1
Understanding how to plan gym-based exercise
Body weight exercises
PRESS-UP
Start
Finish
Muscles worked
• Pectoralis.
• Triceps brachii.
• Deltoids (anterior).
Teaching points
• Prone position with arms extended and
feet in contact with floor.
• Body aligned; head, shoulder, hip, knee
and ankle.
• Neutral spine and abdominals
engaged.
• Bend the elbows to lower chest
towards floor.
• Extend elbows to return to start
position.
• Elbows unlocked.
• Repeat for desired repetitions.
Options
• Box position with knees under hips.
• Three-quarter position on thighs.
• Perform against a wall (across gravity).
CHIN-UP – PRONATED GRIP, JUST WIDER THAN SHOULDER WIDTH.
PULL-UP – SUPINATED GRIP, SHOULDER WIDTH.
Start Start Teaching points
Finish
Finish
• Grip bar using relevant hand
position.
• Feet crossed.
• Spine neutral, abdominals
braced, arms extended but
unlocked, shoulders away
from ears.
• Pull body upwards towards
bar.
• Lower body under control to
start position.
• Repeat for desired
repetitions.
Muscles worked
Options
• Latissimus dorsi and posterior deltoid (shoulder extension).
• Middle trapezius and rhomboids (shoulder girdle retraction).
• Lower trapezius (shoulder girdle depression).
• Biceps brachii (elbow flexion).
• Lat pull-down.
• Assisted chin-up or pull-up
machine.
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Unit 1
Section 1: The cardiovascular system
Heart valves
Heart valves are formed from tough connective tissue and are made up of cusps, or flaps, that cover the entrance
or exit to a vessel or chamber. They open and close passively, either sucked into place or blown open depending on
the differential pressure in each chamber or vessel.
• Semilunar valves lie between the ventricles and arteries and prevent backflow of blood from the chamber
to the vessel. The aortic semilunar valve separates the left ventricle and the aorta, and the pulmonary
semilunar valve separates the right ventricle and pulmonary artery.
• Atrioventricular (AV) valves lie between the atria and ventricles and prevent backflow of blood from the
upper to lower chambers. The left AV valve is also known as the bicuspid valve (two cusps) or the mitral valve.
The right AV valve is also known as the tricuspid valve (three cusps).
Figure 1.1 The valves of the heart
Contraction of the heart
SA node
The stimulation starts in the sinoatrial
(SA) node.
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 (see Figure 1.2). The heart muscle is stimulated to contract about
72 times per minute.
Atria contract
The interconnected cardiac muscle
fibres pass the impulse across the atria.
AV node
The atrioventricular (AV) node
is stimulated and allows the full
contraction of the atria before
stimulating the ventricular muscle to
contract.
Ventricles contract
The AV node stimulates the ventricular
muscles to contract.
Figure 1.2 The contraction of the heart
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Unit 5
Section 2: Periodisation
Section 2: Periodisation
Programme periodisation is defined as: ‘The logical and systematic sequencing of training factors in an integrative
fashion in order to optimise specific training outcomes at pre-determined time points’ (Bompa and Haff, 2009).
Principles of periodisation
The basic principle of periodisation is to break long-term programming into separate blocks of training. Each block
is designed to progress a client towards a specific goal and elicit a specific adaptive response. These blocks are
called phases or cycles.
A periodised programme can be a strictly controlled structure that aims to improve elite competitive sporting
performance. In this form, the periodised plan could last a year or more. For example, an athlete who is working
towards peak performance at a World Cup or at the Olympics could follow a periodised plan which lasts four years.
Periodised plans can also be useful tools when working with general fitness and health-related clients as they
can help to minimise the risk of plateau or exhaustion whilst maximising progression, as well as add variety into a
programme to encourage adherence and enjoyment.
General adaptation syndrome (GAS)
Selye’s general adaptation syndrome theory (1984) was initially developed to explain how we cope with life in
general, however it has since been used to explain how we respond to and cope with the stresses placed on the
body during exercise (Baechle et al., 2000; Bompa and Haff, 2009). This theory also explains why periodisation and
variation are necessary within progressive programmes.
GAS – Adaptive responses to a new stimulus/stressor
Stressor Phase 1 Phase 2
Alarm phase
Resistance phase
2a - Adaptation
2b - Plateau
Phase 3
Exhaustion
Figure 2.1 General adaptation systems
When a new training stimulus is introduced, the body initially goes into a type of shock (phase 1 – alarm phase)
which leads to a decrease in performance. The alarm phase can last from several days to several weeks. During
this phase the client may experience increased fatigue, muscle soreness and stiffness, and reduced coordination
and performance.
The body will then begin to adapt to the new stimuli and enter the resistance phase. The first part of this phase
(phase 2a – adaptation phase) involves significant change as the body makes a range of physiological adaptations
in response to the demands being placed upon it (e.g. cardiovascular, respiratory and neuromuscular adaptations).
238
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Toolkit
Section 1: Risk stratification models
Section 1: Risk stratification
models
The risk stratification pyramid
High risk
Clinical exercise
Specialist sessions
Moderate/Medium risk
Advanced Instructor (2)
Referral scheme
Low risk
Advanced Instructor (1)
Referral scheme
Apparently healthy
Level 2 instructor
General exercise programmes
Logic model for risk stratification
1
YES
KNOWN CONDITIONS
(CV, pulmonary or metabolic)
CVD/PVD/Stroke/COPD/Asthma/Cystic fibrosis/Diabetes/Thyroid disorders.
NO
HIGH RISK
CLINICALLY
SUPERVISED
PROGRAMME
2
SIGNS AND SYMPTOMS
Angina pain or discomfort/shortness of breath at rest or mild
exertion/dizziness or syncope/ankle oedema/palpitations or
tachycardia/intermittent claudication/known heart murmur/
unusual fatigue or shortness of breath with usual activities.
YES
NO
HIGH RISK
CLINICALLY
SUPERVISED
PROGRAMME
3
CVD RISK FACTORS
Age, family history,
smoking, sedentary,
obesity, hypertension,
dyslipidaemia, pre-diabetes.
MORE THAN 2 OF
THE ABOVE
MODERATE RISK
SUPERVISED
PROGRAMME-
LEVEL 3
EXERCISE
REFERRAL
LESS THAN 2 OF
THE ABOVE
LOW RISK
UNSUPERVISED
PROGRAMME
312
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