Active IQ Level 3 Personal Training (2025 sample manual)

Manual

Level 3

Personal Training

Version XXXX

The cardiorespiratory system

Section 3

The upper atria are smaller and less muscular than the lower ventricles. This is because the atria have a receptive

function that does not require the muscular force of the ventricles, which are required to pump blood powerfully out

to the lungs or to the body.

Heart valves

Figure 3.2: Anatomy of the heart

Heart valves are formed from tough connective tissue; they 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.

Applied anatomy and physiology for exercise and fitness

• 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 lower to

upper 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 3.3: The valves of the heart

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Energy systems

Section 4

Talk test

The talk test is based around the relatively simple concept of breathing rate competing with the ability to talk during

exercise. When exercising at low-to-moderate intensity, the breathing rate will be relatively slow, allowing an individual

to talk in longer sentences with only mild breathlessness. During higher-intensity exercise, the breathing rate will be

faster, which will limit the number of words that can be spoken together between breaths. This observational testing

method is repeatable but does not have a high degree of accuracy, and so should ideally be used in conjunction with

another method of monitoring exercise intensity.

Light activity

Easy to talk, breathing

has little effect.

Moderate activity

Breathing begins to interrupt

talk, shorter sentences.

Moderate-tovigorous

Vigorous

ADVANTAGES

• Quick and easy way to gauge intensity.

• No monitoring equipment required.

Rapid breathing interrupts talk

every few words.

Need to breathe exceeeds the desire to

talk, possibly one-word responses.

• Lack of accuracy.

LIMITATIONS

• Interpretation is subjective and may vary

considerably between clients and trainers.

Applied anatomy and physiology for exercise and fitness


SECTION

SUMMARY SECTION 6

Hormones are chemical messengers

(the key) that affect specifi c target

cells (the lock).

Pineal gland

Thyroid gland

Pancreas

Hypothalamus

Pituitary gland

Adrenal glands

The direct or indirect functions

of thyroid hormones include:

❯ Increasing basal metabolic rate

and oxygen usage.

❯ Raising and/or maintaining body

temperature.

❯ Promoting glucose utilisation

and mobilising fats from storage.

❯ Promoting normal protein

synthesis, including muscle

growth and repair.

❯ Maintaining normal heart rate

and blood pressure.

Testes

(male)

Ovaries

(female)

The primary corticosteroids released from the adrenal cortex

are cortisol and aldosterone. Cortisol helps to enable resources

within the body for managing stress – whether mental, physical or

emotional. Cortisol is primarily catabolic, and its actions include:

❯ Inhibition of protein synthesis, making proteins available for

energy metabolism and for subsequent tissue repair following

exercise.

❯ Breakdown and mobilisation of fats from adipose tissue for

energy metabolism.

❯ Stimulation of glucose formation in the liver to increase blood

glucose.

❯ Dampening of acute immune infl ammatory responses.

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Section 2

Micronutrients required to maintain health

Micronutrients required to maintain health

Overview of vitamins and minerals

Vitamins and minerals do not directly provide the

body with energy, but they are needed for good health

and optimal physical performance. The body cannot

synthesise vitamins and minerals so they must

come from the diet. A vitamin is a complex organic

compound that helps to regulate important metabolic

processes within the cells and tissues of the body.

The rocks and metals found within the earth are the

same substances that form the minerals in our diet.

13 vitamins and 15 minerals have been deemed

essential to human health and must form part of

regular dietary consumption.

POINT OF

INTEREST

Only a qualified dietitian, registered

nutritionist or nutritional therapist is able to

prescribe vitamin or mineral supplements.

A nutritional advisor can inform clients

regarding the importance of micronutrients

and guide on relevant food sources.

Many vitamins and minerals serve as essential co-factors that support enzyme systems involved in energy

production and, therefore, exercise performance. Micronutrients are involved in a vast array of biological processes

covering genetic, cellular, skeletal, immune, hormonal, metabolic, circulatory, reproductive and nervous functions.

Vitamins are classified as:

• Fat-soluble – vitamins A, D, E and K can only be absorbed, transported and utilised in the presence of fat.

A diet that is consistently low in fat will lead to a deficiency in the fat-soluble vitamins, which will negatively

affect health and wellbeing. Fat-soluble vitamins can be stored in the adipose tissues of the body. However,

consistent excess intake of fat-soluble vitamins can lead to undesirable toxic side-effects.

• Water-soluble – the B group of vitamins and also vitamin C are absorbed, transported and utilised within

water. They are absorbed along the length of the digestive tract and tend to have an effect within the cells

themselves. Water-soluble vitamins cannot be stored within the body in any great quantity, so they need to

be included in the daily diet. As the body can excrete any excesses, they do not tend to accumulate, nor do

they have toxicity effects.

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Section 1

Communication to encourage positive health and fitness behaviours

Positive touch points can, and should, occur regularly throughout all stages of the client’s health and fitness journey

(see Figure 2.1).

Product

and service

awareness

A client who receives appropriate, relevant advertising that draws them towards

the product or service is much more likely to actively approach the professional

to investigate further.

Purchase

consideration

A client who is given relevant, interesting, accurate, positive and trustworthy

information when considering making a purchase is much more likely to make

a purchase.

Purchase

A client who is able to purchase a product or service easily is more likely to begin

their client/professional relationship positively.

Product

or service

delivery

A client who experiences ‘value’ from their product or service is more likely to

continue as a long-term customer.

Loyalty

If all touch points throughout the client journey are positive then a client is likely

to become loyal and may even become an advocate of the product or service,

therefore initiating further sales and client interactions.

Figure 2.1: Touch points and example outcomes throughout the stages of the client journey

282


Health screening and fitness assessment

Section 3

An excessively low (<100/60mmHg) or high (>140/90mmHg) blood pressure will mean that a client should seek

medical guidance prior to participating in exercise. If there are no other causes for concern, a BP reading within

normal parameters will indicate that exercise is recommended.

When performing the test, a PT must be aware that there are a wide variety of factors which can have an effect on

BP. Table 4.5 details examples of factors that can increase blood pressure immediately and in the long term.

Systolic

Diastolic

ACTIVITY

Acute (immediate) factors

Stress, anxiety or arousal.

Physical activity/exertion.

Food.

Caffeine.

Smoking.

Illicit drugs.

Heavy weight training.

Isometric exercise.

With a partner, take blood pressure readings

and provide a classification.

Chronic (long-term) factors

Psychological stress/anxiety.

Sedentary lifestyle/inactivity.

Obesity.

High dietary salt (Na) intake.

Low dietary potassium (K) intake.

Excessive alcohol intake.

Certain medications/drugs.

Psychological stress/anxiety.

Sedentary lifestyle/inactivity.

Obesity.

High dietary salt (Na) intake.

Low dietary potassium (K) intake.

Excessive alcohol intake.

Certain medications/drugs.

Table 4.5: Factors that increase blood pressure

Encouraging positive health and fitness behaviours


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Health screening and fitness assessment

Section 3

Adductor protocol

• Client lies in the supine position, arms slightly out to

the sides.

• Trainer places one hand on the client’s ‘nonassessed’

or far side ASIS (anterior superior iliac

spine).

• The leg nearest to the PT is abducted from the hip.

• Trainer feels for the point where the ASIS starts to

move, indicating a pelvic lateral tilt and that the hip

adductors have reached their end of ROM.

Soleus and gastrocnemius protocol

• Client lies in the supine position with a neutral spine

with their arms resting by their sides.

• The client is guided to relax the lower leg.

• The leg is kept straight (not locked) and the foot is

taken into ankle dorsiflexion to assess gastrocnemius

ROM (ideal of 15-20°).

• Soleus flexibility can be assessed by repeating the

tests above with one hand, or a bolster or pad under

the back of the knee, taking the knee into flexion.

Pectorals and latissimus dorsi protocol

• Client lies in the supine position in a posterior pelvic

tilt (flat back) with their arms resting above their

head.

• The arms are moved to flex the shoulders, then the

arms are allowed to gently fall into their end ROM.

• Tight pectoral muscles will try to pull the arms into

adduction.

• Tight latissimus dorsi muscles will try to pull the

arms into extension.

Encouraging positive health and fitness behaviours

Wall standing shoulder flexion protocol

• Client stands against the wall, feet placed four inches

away with back flat and arms by sides.

• Both arms are kept straight (not locked) and raised

above the head, flexing at the shoulder as much as

possible without letting the lower back lift away from

the wall.

• Stop the test when lower back lifts and observe the

arms’ distance from the wall.

• A result less than 180° (arms flat against the wall

above the head), would be indicative of poor thoracic

mobility and tightness in the shoulder medial rotators.


Section 3

The principles of periodisation

Section 3: The principles of

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 3.1: 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).

408


Alternate environments

Section 4

Exercise Progressions Regressions

Walking lunges

Add resistance.

Static lunges.

Plyo lunges.

Squats.

Combine with upper body

movement, e.g. torso twist.

Squats

Add resistance.

Reduce ROM.

Plyo squats.

Widen foot position slightly.

Bar pull ups/chins

Hold at the bottom of the

movement.

Slower eccentric phase.

Slower eccentric phase.

Muscle-up.

Support with a bench or

chair.

Jump up to flexed arm

position and just focus on

eccentric phase.

Supine, narrower grip.

Perform less vertical and

more horizontal, e.g. 45

degree angle.

Programme design and delivery for personal training

Resistance band row

Single-arm row with both

handles.

Change position of band to

reduce resistance.

Change position of band to

increase resistance.

Resistance band straightarm

pull-down.

Resistance band reverse

flye.

Slow down the movement.


Section 5

Group personal training

Core circuit

Muscular fitness

8–12 reps on each station, with 30 seconds rest between exercises. Repeat x3.

Note: consider group size and experience for this type of circuit; it would be very diffi cult to monitor participants

effectively on every station, especially if they are less experienced using free weights. The space and equipment

available also needs to be considered, especially if the participants’ strength differs, and therefore a range of

resistance needs to be readily available.

DB press

Bench

dips

Bent over

row

Bicep

curl

Upright

row

Ab curl

Squat

Clean and

press

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Instructing safe and effective exercise technique

Section 6

Squat exercises

Key prime movers and

synergists: Quadriceps,

hamstrings, gluteus maximus,

erector spinae, calf complex.

Lunge exercises

Key prime movers and synergists: Quadriceps, hamstrings, gluteus

maximus, calf complex.

Back squat

Multiplanar lunge

Step squats and lunges

Sagittal plane

Step squat

Specific technique points:

• Position the bar on the fleshy

part of the upper back.

Adaptations:

• Use body weight only.

• Use dumbbells.

• Use a Smith machine or

squat rack.

• Use a split squat stance.

Frontal plane

Transverse plane


• Maintain balance throughout

and only work in a stable

range of motion.

Anterior Bosu lunge

Posterior swiss ball lunge


• Maintain balance throughout

and only work in a stable

range of motion.

Adaptations:

Programme design and delivery for personal training

Adaptations:


• Use dumbbells.

• Use a medicine ball.

• Perform as a walking lunge

to increase the stability

challenge.

• Use a split squat stance.


• Use dumbbells.

• Use a medicine ball.

• Replace the step with an

unstable piece of equipment

(e.g. Bosu or stability ball)

to increase the stability

challenge.

• Perform with the weights

overhead to increase the

challenge to the core.


Section 8

Planning and strategising marketing campaigns

Optional costs / expenses

Optional costs refer to items that are not mandatory to the running of a personal training business, but carefully

budgeted investment has the potential to enhance the client experience, promote retention, or provide a competitive

edge in the marketing process:

• PT branded client welcome packs (e.g. water bottle, gear bags, gym towel, resistance bands, key ring, pen

and training diary etc.)

• Discounted PT package options cost the business in reduced potential revenue. Thus, the percentage discount

needs to be calculated to ensure packages are still profitable and are worth the risk of an incentivised price

to increase sales numbers.

• Loyalty strategies such as tangible rewards or milestone bonuses for existing clients.

• Costs associated with developing client onboarding video tutorials and educational exercise technique

videos.

• Time invested and related costs used to create free content such as social media posts, blog posts, vlogs, or

other content that is used to attract customers, build trust, and create value.

• Furnishings associated with a formal business office.

Figure 8.5: An illustrative example of a budget plan for a personal training business

Monitor key performance indicators

Key performance indicators (KPIs) are measurable values that are used to help determine how effectively a business

is achieving or progressing towards its primary objectives. For a personal trainer, KPIs offer a valuable business

tool to track progress, identify areas of underperformance, and support strategic future changes and direction.

It is all too easy to set vague business goals that are not going to drive actions and behaviour in the required

direction. Establishing effective KPIs will translate general ambitions into much more tangible, trackable business

and financial outcomes.

548


Section 9

Professional and personal importance of continuing professional development

Personal development plan

A personal development plan (PDP) is a continuing cycle of

self-reflection and action. A PDP encourages self-development

and planning for the future by becoming more self-aware.

It is a continual process of:

• Self/peer assessment.

• Identifying and addressing areas for development.

• Planning/setting goals.

• Taking necessary action for development.

• Reflection and review.

A personal development plan should contain:

• Short-term goals.

• Medium-term goals.

• Long-term goals.

• Goals that are SMART (specific, measurable, achievable,

realistic/relevant and time-bound).

• Achievement dates and review dates.

A PDP should be flexible and change as personal requirements and

aspirations change.

Planning, organising and managing time

Planning and organisational skills are extremely valuable if in pursuit of a career or personal goal. Planning is

preparing a sequence of action steps to achieve a specific goal. If done effectively, it can reduce much of the

necessary time and effort of achieving the goal – making it an effective time management tool.

Being able to plan and manage time effectively has many benefits, including:

• Increased productivity.

• Better work/life balance.

• Reduced work costs.

• Reduced staff workloads.

• Better relationships.

• Reduced stress.

Planning, organising and managing time is often very difficult and is a skill that needs discipline and practice.

However, the investment of time to plan and prioritise can make a major difference in time management.

Key factors that will help the PT to manage their time more effectively:

• Prioritise tasks as urgent, important and not important and address them in that order:

• Urgent tasks demand immediate attention and will have consequences if not done.

• Important tasks may not have serious consequences.

• Task lists should be reviewed regularly as priorities

will change.

• Jobs should be delegated wherever possible.

• Keep work areas tidy – this improves self-esteem and

motivation.

• Stay focussed and do not procrastinate.

• Do not multi-task as it takes the brain time to refocus.

Do one job at a time and finish it.

KEY

POINT

Having time for exercise and eating

properly is important and should not

be compromised in favour of more

‘urgent’ activities.

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Active IQ Level 3 Personal Training (2025 sample manual)

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