AcePE



Year 11 VET : Introduction to Resistance training and Program Prescription

Fact Sheet

What makes up total physical fitness

Some of the major components that make up “total” physical fitness for health are:

• cardio respiratory endurance;

• body composition;

• Musculoskeletal fitness.

Each of the components of health related physical fitness can be measured separately, and specific exercises can develop each one.

A person may be strong, but lack flexibility, or may have good cardio respiratory endurance but lack musculoskeletal strength.

Cardio respiratory endurance is the ability to continue or persist in strenuous tasks involving large muscle groups for extended time:

• high cardio respiratory endurance indicates a high physical work capacity (the ability to release energy over time);

• the test used to assess this is the direct measurement of oxygen uptake during maximal, graded exercise;

• however, field tests, stair climbing tests and other substitutes can be used.

Body composition is the body’s relative amounts of fat and lean body tissue (muscle, bone, water):

• percentage body fat is the preferred index used to measure body composition;

• obesity is defined as the excessive accumulation of fat weight;

• the optimal body fat levels in males is 15% or less, with obesity above 25% body fat;

• the optimal body fat levels in females is 23% or less, with obesity above 33% body fat.

Musculoskeletal fitness has three components:

• flexibility is the functional capacity of the joints to move through a full range of movement;

• muscular strength is the maximal one effort force that can be exerted against resistance;

• muscular endurance is the ability of the muscles to apply a submaximal force repeatedly or to sustain a submaximal muscular contraction for a period of time.

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What happens at the first meeting between yourself and potential client

The initial induction of a new client allows the Instructor to ensure that there is no medical need to review the client’s history; ensures that the needs of the client are recognised; and sets the tone for future interactions.

The primary purpose of an induction is to establish that there are no medical concerns associated with a new client

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Some of the areas that could be considered when Screening a new client

The screening and appraisal of a new client will indicate the client’s fitness level and confirm any need to get a medical clearance prior to the development of a fitness plan.

Some of the Common health and fitness tests that may be considered are:

• Blood pressure;

• Pulse

• Body composition;

• Muscle strength;

• Muscle power;

• Muscle endurance;

• Agility;

• Flexibility;

• Aerobic fitness;

• Anaerobic fitness.

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Considerations of a Warm Up

A warm up is a group of exercises performed immediately before an activity:

• it provides a period of adjustment from rest to exercise;

• it can be passive (such as using warming agents to increase body temperature);

• it can be active (consisting of body movements to moderately increase heart rate and body temperature)

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Aerobic Fitness

Cardiorespiratory endurance training or aerobic training is defined in terms of FIT, or:

• frequency;

• intensity;

• time.

Frequency of exercise refers to the number of exercise sessions per week:

• to improve cardiorespiratory endurance and keep body fat at optimum levels, aerobic exercise three times a week is advised (with no more than two days between workouts);

• if performing aerobic exercise multiple days a week, alternating between activities (eg jogging, swimming, cycling) may assist in reducing muscle soreness.

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When prescribing exercises to a client in the form of a program, what are some of the things you may have to consider

1. Previous History : have they done weight training or any type of fitness before

2. Goals : what are the clients goals with regards to their fitness? Is it because they want to get healthier or do they have a specific sport they are training for?

3. Time : how much time do they have to complete their program

4. Previous injuries : any issues medically

5. Exercises prescribed : are they appropriate, are they too hard, what is the amount of weight they can lift, correct technique and breathing involved in doing the exercise

6. Some Examples of different people who need fitness training

a. Professional Rugby player

b. Professional Actor or performer

c. Trade Worker

d. Person with health issues

e. Recreational athlete

A list of exercises corresponding to different muscle groups

Bench Press : Pectoralis Major

Incline Bench Press : upper Pec Major and pectoralis minor

Push ups : Pec Major, Triceps

Shoulder Press : Deltoids

Seated or wide grip rows : Trapezius, Rhomboids

Chin ups : trapezius

Dead Lifts : Lower Back muscles, Gluteals

Squats : Hamstrings, Quadriceps, Gluteals, Lower back muscles

Bicep Curl : Biceps

Dips : Triceps

Lat Pulldown : latissimus Dorsi

Leg Curl : hamstrings

Leg extention : quadriceps

Upright rows : Trapezius, Bicceps

Raises : Calves

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Activity 1

Select a sport or a career that you believe may need professional fitness coaching?

Be specific when you select for example;

• Fullback for Melbourne storm ; eg Billy Slater

• Professional singer who has a world tour on the cards (6 months,12 countries) : Delta Goodrem

In a group of 3 or 4 write and discuss some of the points that you as a fitness professional would consider when writing up their program

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