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

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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 Copyright © 2018 Active IQ Ltd Not for resale 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. 22 Copyright © 2018 Active IQ Ltd. Not for resale
Page 1 and 2: The neuromuscular system Section 2
Page 3: KEY LEGAL AND REGULATORY REQUIREMEN
Page 7 and 8: Unit 5 Section 2: Periodisation Sec

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

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