Fitness Assistant (sample manual)

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The principles of training Section 2 KEY POINT Muscular fitness training goals: 2-3 days a week, with rest days between working the same muscles, 1 set of 8-12 repetitions, moderate resistance, moderate speed. Muscular strength is: ‘the ability of the muscles to contract forcefully and maximally to lift heavy weights’. Maximal strength is the amount of weight that can be lifted for one repetition, e.g. an olympic power lift. Muscular endurance is: ‘the ability of the muscles to contract repeatedly over a given period of time without fatigue’. It is being able to lift a lower weight for more repetitions. Examples of activities requiring muscular strength and endurance include: all sporting events such as: power lifting and heavy weight training (strength) or running, cycling, circuit training (endurance); daily activities, lifting and moving heavy objects (strength), carrying bags (endurance). KEY POINT Flexibility training goals: At least 3 days a week, all muscles. We can stretch every day. Only stretch muscles when they are warm. Examples of activities requiring muscular strength and endurance Flexibility is: ‘the ability to move the joints through their full range of movement’. Examples of activities requiring flexibility include: gymnastics, trampolining, dance, yoga and daily activities where we need to reach and bend. Principles of active, healthy living Examples of activities requiring flexibility Motor skills include: balance, co-ordination, speed, power, reaction time. All activities will require a combination of motor skills. Some activities use some skills more than others. For example: walking a tightrope will require lots of balance; a choreographed dance routine will require lots of coordination; a sprint start from the blocks will require good reaction time; a javelin throw will require power. Examples of activities requiring use of motor skills Copyright © 2022 AIQ International Qualifications. Not for resale 12
The main components of a fitness and activity session Section 2 Assessing health and fitness Simple assessments can be conducted at the start or at certain points throughout a fitness programme. These assessments can be used to check any changes that may occur. There are many different assessments that can be used. These include: Health assessments Physical fitness assessments • Height and weight • Body mass index • Waist-to-hip ratio • Muscular strength • Muscular endurance • Cardiovascular Health assessments Height and weight Height and weight tables provide guidelines for a healthy body weight. They are also a valid method of gauging body mass index (BMI). To ensure that accurate measurements are gathered the following steps must be adhered to. Test guidelines WEIGHT ASSESSMENT HEIGHT ASSESSMENT Body mass index (BMI) • Resting heart rate • Blood pressure • Use calibrated scales, make sure the participant removes shoes and heavy clothing and ensure all retests are scheduled for the same time of day. • Flexibility • Make sure the participant removes shoes and stands tall. Take the highest part of the head as the measurement (be aware that height decreases as the day goes on). • Motor skills Assist in the delivery of a fitness or physical activity session BMI is the standard measure used for clinical diagnosis of obesity. It predicts health risks for most people accurately. It is not a reliable indicator for strength athletes and bodybuilders (around 2% of the population) because it only takes height and weight into account – not body composition. Bodybuilders with very low levels of fat are often classified as ‘obese’ by this method. BMI is a quick and easy gauging method. A BMI reading of 30 or more is classified as obese. BMI (kg/m 2 ) Description
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Fitness Assistant (sample manual)

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