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 



• 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. 

22 


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 

8 


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 


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

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

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