Level 2 Fitness Coach (sample manual)

Manual
Fitness coach
Version AIQ006989

Section 1
The skeletal system
Elbow movements
Flexion Extension
Pronation Supination
Hip movements
Extension Flexion
Abduction Adduction
External rotation Internal rotation Circumduction Flexion
Knee movements
Ankle movements
Flexion Extension
Eversion Inversion Dorsiflexion
Plantarflexion
Figure 1.5: Joint actions
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Cardiovascular and respiratory systems
Section 3
The respiratory system
The respiratory system is responsible for the intake of oxygen from the
air into the body and the removal of carbon dioxide from the body into the
air. It consists of the lungs and respiratory muscles (the diaphragm and
intercostal muscles).
The respiratory system works interdependently with the circulatory system,
ensuring the supply of oxygen keeps the body alive and performing its daily
functions. It is essential for aerobic energy production and muscle work.
Structure and function of the lungs
The lungs are connected to the outside environment via an open windpipe
that runs from the mouth and nasal cavity to the lungs. The lungs are a
collection of numerous tubes or airways that form a tree-like structure.
The lungs fill up most of the thoracic cavity (thorax) and are surrounded by the boney ribs on either side as a means
of protection for this vital organ. A large sheet of muscle at the bottom of the ribcage (the diaphragm) separates the
thorax from the abdominal contents whilst also serving as a driving mechanism for breathing.
The primary function of the lungs is to facilitate gaseous exchange, i.e. receiving vital oxygen and passing it through
to the circulatory system. The lungs also ensure metabolic waste products, such as carbon dioxide, are moved in
the opposite direction and expelled from the body.
Gas Inhaled air Exhaled air Difference Key point
Nitrogen 79% 79% No change Not used by the body.
Oxygen 21% 17% 4% decrease Used by the body for energy production.
Carbon dioxide <1% 4% 4% increase Produced by the body (a waste
product).
Trace gases <0.001% <0.001% No change Not used by the body.
Air from the external
environment
Nose and mouth
Table 3.3: Composition of air
Unit 1: Anatomy and physiology for exercise
Pharynx (throat) and
larynx (voice box)
Trachea
Bronchi
Bronchioles
Terminal alveoli
Figure 3.7: The flow of air through the lungs
Carbon dioxide and unused oxygen leave the body in the reverse direction during exhalation.
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SECTION
SUMMARY Section 4
Aerobic system
Lactate system
(Anaerobic)
Phosphocreatine
system
(Anaerobic)
Something extra
ATP has an incredible ability to regenerate. In order to
sustain daily energy requirements, each spent ADP
molecule is regenerated to ATP between 2000–3000
times per day.
Glucose
(from glycogen breakdown
or delivered from blood)
Oxygen
Fatty acids
Glucose
cellular respiration
mitochondria
Glycolysis
CO 2
H 2 O
ATP
Some examples of specific physical activities and
their respective dominant energy systems include:
❯ Near-maximal, single-effort, short-duration
movements, such as competing in long jump,
swinging a golf club or a javelin throw would
predominantly use the PC energy system.
❯ A 200m or 400m running sprint, a tennis rally
or BMX bicycle racing would predominantly use
the lactate energy system.
❯ Any long-distance running race from 3000m
up to marathon distance, endurance road
cycling or long duration mountain hiking would
predominantly use the aerobic energy system.
2
ATP
net gain
Released
to blood
O2
Pyruvic acid
O2
Lactic acid
ADP
PC
ATP
CREATINE
(waste product)
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57

Muscular strength and endurance training
Section 5
Factors affecting muscular development
Science has shown that resistance training is strongly associated with many physiological adaptations. Beyond the
actual resistance training variables and training programme, the size and scope of physical adaptation can vary
between clients, depending on several fundamental factors.
Figure 5.3: Factors for muscular development
Genetics and muscle fibre type prevalence can influence the level of response to resistance training. The prevalence
of muscle fibre type also varies between genders. Both type 1 and type 2 muscle fibres have the capacity to respond
and adapt to resistance training, but there appear to be larger, more pronounced effects observed in type 2 fibres.
Muscle fibre type prevalence can vary depending on the body part measured, as well as between individuals.
For example, the vastus lateralis muscle of the quadriceps has been assessed and measured to contain the
following muscle fibre type percentages:
Unit 2: Principles of fitness
Gender % Type 1 % Type 2a % Type 2b
Male 36 ± 12 41 ± 94 22 ± 12
Female 44 ± 12 34 ± 9 22 ± 10
Table 5.2: Thigh muscle fibre type prevalence (Staron et al., 2000)
Resistance training clients with a higher percentage of type 2 muscle fibres may respond more readily and achieve
more significant results. Clients with a higher degree of type 1 muscle fibres may experience certain gains such as
hypertrophy to a smaller degree than those with a larger percentage of type 2 fibres. Females tend to have a greater
number of type 1 fibres than males, and this fundamental difference may be one of the reasons for differences
between male and female performance in relation to resistance training outcomes.
In addition to muscle fibre type, gender and hormonal variation will also influence the difference between training
response. Males typically have 10–14 times higher levels of testosterone than females. The female hormone
oestrogen is typically 3–8 times higher in pre-menopausal females (levels rise significantly higher during
ovulation) than in males. These significant hormonal differences elicit different physiological responses following
resistance training. Following a bout of heavy resistance training, testosterone levels are elevated in males. In
females, testosterone is either not elevated at all or it may increase a small degree following resistance training.
Testosterone, in conjunction with other anabolic factors, has a notable biological influence on growth, development
and physical re-modelling following intense resistance training. Oestrogen is known to influence muscle mass,
strength and connective tissue structure in females (Chidi-Ogbolu & Baar, 2019). Low oestrogen is associated with
decreased muscle mass and lower strength in females. Resistance training does not appear to significantly affect
acute oestrogen levels in the same way that testosterone is affected.
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The links between physical activity and health
Section 1
Physical activity guidelines
The guidelines for physical activity to benefit health and increase fitness have been broadly published by the World
Health Organization (2020). These guidelines were originally formulated by the American College of Sports Medicine
(ACSM), and are now widely endorsed by many health and fitness organisations around the world. The guidelines
provide general recommendations for accumulated physical activity and/or structured exercise, primarily setting
targets on total weekly duration and exercise intensity. They are simple enough for population guidance, but they
provide little in the way of detailed specifics on which to build an appropriate physical activity or exercise strategy.
Following even these very basic recommendations has proven to reduce all-cause mortality and cardiovascular
disease risk.
In the UK, these are aligned with the UK Chief Medical Officers’ Physical Activity Guidelines, which emphasise at
least 150 minutes of moderate-intensity activity weekly, muscle-strengthening exercises, and reducing sedentary
time. These guidelines, while general, effectively reduce all-cause mortality and cardiovascular disease risk.
Figure 1.2: Physical activity guidelines (WHO, 2020)
Unit 3: Principles of nutrition and lifestyle
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Section 4
The importance of healthy eating
BMI is a simple calculation that divides height (cm) squared into an individual’s weight (kg). Therefore, BMI accurately
defines the number of kilograms of total physical mass located within each square metre of the body. BMI ranges
have been clearly defined in relation to their impact on health and wellness. A person is classified as overweight if
their BMI exceeds 25, and obese if their BMI is 30 or higher. The complete BMI category description is shown in the
following image.
KEY
POINT
BMI is not always effective
in identifying overweight in
all individuals as it does not
differentiate between the
components of body composition,
i.e. fat and muscle mass. For
example, bodybuilders and other
muscular athletes would likely have
a BMI that is either overweight or
obese when using BMI descriptive
categories; however, it is possible
that their body fat percentage may
be less than 10%.
Figure 4.4: Body Mass Index (BMI) categories
166
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Section 2
Normal and emergency operating procedures
Dealing with emergencies in a fitness environment
Emergency situations that can happen in a fitness environment include:
Accidental injuries caused by unsafe exercise, spotting
practices or lifting technique; dropping weights or falls
(possibly on slippery floors). Examples of these injuries
include strains, sprains, cuts and bruises.
Sudden illness or medical emergencies brought on
by existing medical conditions, for example fainting,
hyperglycaemia, hypoglycaemia and asthma attacks.
Other large- or small-scale emergencies, for example
fire, chemical spillage or a bomb alert.
Accidental injuries
Sudden illness or medical Other emergencies
emergencies
Strains and sprains. Asthma attack. Fire.
Cuts, bleeding and bruising. Dizziness and fainting. Bomb alert.
Back injuries. Dehydration. Chemical spillage.
Collisions (contact sports). Loss of consciousness. Missing child.
Falls (especially older adults). Heart attack or angina. Theft.
Fractures. Hyperglycaemia or hypoglycaemia. Gas leak.
Burns.
Table 2.1 Types of emergencies that can happen in a fitness environment
Some of these emergencies are unlikely to happen and others are a very real possibility. Some pose a low risk to
the person if they occur, while others can be life-threatening.
HIGH RATING
MEDIUM RATING
LOW RATING
CERTAIN TO OCCUR
MAJOR INJURY, DISABILITY OR DEATH
SEVERITY
OF RISK
INJURY THAT WOULD LAST 3 DAYS OR MORE
MINOR INJURY
RISK
LIKELIHOOD
LIKELY TO OCCUR
POSSIBLE
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Section 1
Consultations and supporting clients
NQAF patient characteristics and exercise professional expertise
pyramid
The diagram below identifies the exercise professionals that should be dealing with specific patient or client
characteristics.
Examples of settings/
referrals/referral
routes/sessions.
Participant
risk activity
modification.
Expertise.
Tertiary/Secondary/PHC (Primary health care) settings
Referral through to self-referral and all risk levels.
Programme management and training skills.
Clinical exercise programme director.
Referred patients, high-risk: assessment/test;
secondary and tertiary health settings; hospitalbased;
medically supervised physical activity and/
or specialist exercise sessions; ‘phase III’ cardiac
rehab; ‘phase III’ osteoporosis; falls; claudication,
stroke, mental health and dementia care,
palliative care, etc.
HIGH-RISK
POPULATIONS
Highly adapted
physical activity with
multidisciplinary
supervision for people
with current severe
disease or disability.
Exercise professional
(clinical exercise).
Referred patients, medium-risk:
assessment/test; indoor and outdoor
community leisure and PHC settings;
multidisciplinary; physical activity and/
or adapted exercise sessions; ‘phase
IV’ cardiac rehab; osteoporosis and falls
prevention; arthritis care; back care,
stroke, Parkinson’s, HIV, depression/
anxiety (integrated); mental health/
dementia care (integrated), etc.
MEDIUM-RISK POPULATIONS
Highly adapted physical activity
for people with significant physical
limitation related to chronic
disease or disability.
Suitably qualified
fitness professional.
Referred patients, low-risk:
assessment; indoor and
outdoor community leisure and
PHC settings; physical activity
and/or adapted exercise or
sport sessions for special
populations; older people;
pre and postnatal; people
with disabilities; weight
control, depression,
mild anxiety, etc.
LOW-RISK POPULATIONS
Adapted physical activity for people
with minor, stable physical limitations
or two or fewer CHD risk factors.
Suitably
qualified
fitness
professional.
Recommended/
self-referred people:
indoor and outdoor
community leisure
settings; physical
activity; sport and
exercise; weights;
circuits; exercise to
music; aqua; step;
walking.
GENERAL POPULATIONS
Physical activity for apparently healthy
people with no physical limitations and no
more than one CHD risk factor.
Fitness coach
and Group
fitness
instructor
Figure 1.2: NQAF Pyramid
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Section 3
The use of technology for supporting exercise adherence
The use of technology to help clients stay motivated
and focused and help them achieve their goals
Technology allows a fitness coach and service providers to issue objective feedback and data relating to:
• Metabolic effects of sessions. During exercise the body burns calories; some technologies that are available
can provide clients and fitness coaches with this information.
• Training intensities and energy system recruitment. Throughout a training session, clients can work through
different training zones and recruit different energy systems to enable the body to cope. This information
can be shown on some heart rate monitoring screens/watches. The client’s heart rate is often highlighted in
different colours to identify which training zone they are working in, e.g. a client working at a high intensity
will be highlighted in red.
• Changes in aerobic and anaerobic fitness. As described above, many of the technologies can provide
information about when the client reaches their anaerobic as well as aerobic thresholds. This can often be
seen in a chart/graph formation and can help the fitness coach understand the client’s capabilities.
• Power output. Many smart watches and heart rate monitors will provide statistics regarding the power used.
This is a measurement of effort and will be shown in watts.
Some technology is displayed in sessions using display boards and monitors; this can act as in-session non-verbal
motivation through leader boards. Some fitness coaches, service providers and manufacturers then send session
feedback through to their clients via email. This may increase client motivation and have a positive impact on
retention.
ACTIVITY
Complete the table below regarding advantages and disadvantages for each piece of technology listed.
Consider not just the accuracy of the data, but also health and safety in your work environment, as well
as data protection.
Technology
type
Heart rate
monitors.
Advantages
Disadvantages
Can be expensive.
Technology
packages.
Mobile phone
applications.
Smart
watches.
Easily accessible and free.
Can provide more information regarding
activity levels, not just heart rate.
Smart
clothing.
Very expensive.
310
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Section 2
Planning a safe and effective progressive gym-based exercise session
Rowing machine
Teaching points
• Sit upright with the chest lifted, abdominals engaged, knees bent, wrists
in line with forearms and overhand grip of the bar (pronated).
• Drive movement using the following actions: legs extend, arms flex, arms
extend, legs flex.
• Keep the chain level with the middle of the body.
• Align knees with feet.
Muscles worked
• Whole body.
Options
• Beginners: 20–25spm.
• Intermediate-to-advanced: 25–35spm.
• Adjust resistance level (1–10).
X-trainer
Teaching points
• Maintain an upright posture, with the abdominals engaged, while looking
forward.
• Keep the feet flat on the plates.
• Keep the hips, knees and ankles aligned.
• Keep the knees and elbows unlocked.
Muscles worked
• Whole body.
Options
• Use with lower-body or upper-body movement focus.
• Forward or backward action.
• Beginner: 50–60rpm.
• Intermediate-to-advanced: 60–80rpm.
• On the Elliptical trainer, the heels may raise during the pedalling action.
• Adjust resistance level to suit level of fitness (varies on different equipment).
Upright cycle
Muscles worked
• Lower body.
Teaching points
• Stand at the side of the cycle to adjust the seat; it should be level with the hips.
• Put the ball of the foot on the pedal.
• Sit upright with the abdominals engaged, looking forward.
• Pedal while rocking body weight side-to-side.
• Keep the hips, knees and ankles in line.
• Keep the knees unlocked.
• Allow the ankle to move during pedalling action (plantarflexion and dorsiflexion,
not flat-footed).
Options
• Recumbent cycling to support the back (adjust the seat so that the leg can
extend without locking at end of the cycling action and the back is supported on
rest).
• Beginners: 50–70rpm.
• Intermediate-to-advanced: 70–90rpm.
• Adjust resistance level to suit level of fitness (varies on different equipment).
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Planning a safe and effective progressive gym-based exercise session
Section 2
Body weight exercises
Press-up
Start
Finish
Muscles worked
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
• Pectoralis.
• Triceps brachii.
• Deltoids (anterior).
Chin up- pronated grip, just wider than shoulder width
• Box position with knees under hips.
• Three-quarter position on thighs.
• Perform against a wall (across gravity).
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.
Unit 7: Planning and delivering fitness sessions
Muscles worked
• Latissimus dorsi and posterior deltoid (shoulder extension).
• Middle trapezius and rhomboids (shoulder girdle retraction).
• Lower trapezius (shoulder girdle depression).
• Biceps brachii (elbow flexion).
Options
• Lat pull-down.
• Assisted chin-up or pull-up
machine.
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